Lithium Comprehensive Guide

Lithium is a trace mineral found in soil, food, and water. Whilst not an essential trace mineral, it has been shown to have a wide variety of beneficial effects on health and neurologic function. Lithium supplements or lithium in food is not the same as lithium the medication, used for bipolar disorder. Just like many trace minerals, these beneficial effects should not be discounted just because it is not considered essential, and it should be considered that the levels of lithium in the food supply have only been decreasing over past decades, just like boron, zinc, selenium, and magnesium.

One of lithium’s most interesting properties, was a study that found significantly lower violent crime rates and better mental health in areas with significantly higher amounts of lithium in the public drinking water compared to normal.

Adding lithium to public water supplies has been proposed in order to reduce crime, which sounds dystopian (it is) but also highlights its implications (i.e. its calming & relaxing effects).

Lithium Forms

  • Lithium Carbonate is the form of lithium used in medicine and pharmaceuticals. It is lithium bound with carbon. When patients are prescribed lithium for BPD, this is the form they take. It is not available over the counter in most countries.
  • Lithium Orotate is the most common form of lithium supplements. It is lithium bound with orotic acid, which was known as Vitamin B13 historically. Lithium Orotate is being researched as a more bioavailable form of lithium compared to lithium carbonate, and has been proposed to cross cellular membranes and the blood brain barrier more effectively due to the orotic acid.
  • Lithium Aspartate is another form of lithium supplement which is less common. It is lithium bound with aspartic acid. Lithium aspartate has decent bioavailability, and can be exchanged with lithium orotate as a supplement.
  • Lithium Chloride is a newer form of lithium supplement, often described as ‘ionic lithium’. It is lithium bound with chlorine. You might recognize its similarity to magnesium chloride and ‘ionic mineral’ supplements. It is usually sold as a liquid or dropper. It should not be confused with lithium chloride products sold for chemistry and laboratory use, which will be clear by the packaging.

Lithium Benefits

Lithium is mostly used for mental health and its beneficial effects on:
• Depression
• Anxiety
• Insomnia
• Bipolar
• Rumination
• Restlessness

Lithium binds to and transports folic acid and cobalamin (B9 & B12) in the bloodstream, and into cells. This has been suggested to be a novel mechanism of folic acid and cobalamin deficiency, where transport and cellular uptake are hindered by lithium deficiency.

Lithium inhibits neuroinflammation, which contributes to its positive effects on conditions like depression or low mood.

Lithium relaxes neurons and decreases excitability, similar to magnesium, helping to calm the nerves and promote sleep.

Lithium also decreases stress and inhibits cortisol production, through actions on the HPA axis (hypothalamic-pituitary-adrenal axis). This is also similar to the actions of magnesium.

This has precedent as lithium and magnesium are chemically related on the periodic table, suggesting they share many of the same chemical & electrical properties, at least when it comes to biology.

Lithium increases BDNF & NGF, helping to grow new brain cells and improve neuroplasticity.

Neurogenesis, the growth and regeneration of brain cells, is also increased by lithium given this effect on neurotrophins. It also improves neurogenesis by inhibiting neuroinflammation and improving cellular health.

This makes lithium a nootropic of supplement for brain health & function as much as mental health and wellness.

Mental clarity can be improved with lithium when taken consistently, due to its effects on neuroinflammation and brain health, which contribute to brain fog and procrastination.

Dosage

5mg is the typical dose of elemental lithium for lithium orotate or aspartate supplements. This is what most supplements contain in a single serving or capsule.

Up to 20mg is used for stress reduction, insomnia, and other symptoms or goals.

Anecdotes

Anecdotally, people have taken up to 20mg or more of supplemental lithium without any side effects, and indeed more pronounced benefits, at least for depressive and anxiety symptoms. As always however, the effects (moreso degree of benefits) always vary from person to person. Many wellness coaches, therapists, and brands use up to 20mg of lithium. I have also used 20mg (and more) without any side effects or issues.

For me, taking more feels the exact same as taking more magnesium; Its just proportionate relaxing and ‘pacification’.

Remember, medicinal lithium is typically given in doses of more than 100mg, so the threshold for side effects is libel to be quite high for the average person. Additionally, lithium is urinated out in excess like other electrolytes or B vitamins.

Personal Experience

Lithium has always been very relaxing and calming for me, and instantaneously. It is very similar to magnesium, that I would almost say it’s exactly like magnesium. The only distinct difference would be that magnesium relaxes your muscles and you feel tension or subconscious tensing release, whereas the relaxation effect of lithium feels entirely within the brain and nervous system or nerves. I find it useful for overall health, neural function, and wellness, as well a sense of calm and ‘mental health’ balance. It synergizes well with magnesium given all of its effects.

Side Effects

Side effects of lithium supplementation include:

  • Diarrhea & Gastrointestinal Distress
  • Digestive Upset
  • Fatigue
  • Mild Sedation
  • Grogginess or Brain Fog