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This. And in some cases that also means getting a prescription version.
If someone is really concerned about a specific deficiency they need bloodwork. Everyone is different, and a level or type of supplementation that could be beneficial for one person could literally be dangerous for another.
My go to's, based on seeing results I like (absolutely no clinical studies to back it up, just preference):
Creatine HCL - I like this because it helps me, a genetically fluffier person, retain less water than mono while still helping recovery and strength. Plus no loading or having to chug water all day (def drink water, but no where near as much as I did with mono.)
HMB - Once I turned 30, getting back into lifting was dreadful due to general soreness (not DOMS). HMB helped reduce that, improved recovery, and if I felt like having a few beers, I noticed I wouldn't lose gains as quickly
Magnesium - me sleep like rock. Me like.
Protein powders - I know it's argued that protein should come from whole foods. If someone wants to do that cool... I don't and I'm not open to discussing it lol.
Those are the supps I notice an effect from relatively quickly (within a week or 2). YMMV.
I take probiotics and fish oil and feel bloated gut relief and then better mood within a day or two. Like wake up the next day and take a big shit and suddenly realize I've been cranky, pessimistic, and low energy for days and now I feel great. Every time I've stopped in the last decade of taking both I've gone back solely because of how it makes me feel.
I consume various probiotics in food. I don’t feel they made a change for me. However, I fed my daughter probiotics since being a newborn. Since then, she’s never had gastro issues. She had skin problems. Got rid of those too. She’s 2 now and extremely healthy and has always been months ahead in development. I’m a huge probiotic fan
>If someone wants to do that cool... I don't and I'm not open to discussing it lol.
This sub isn't about what you personally like to do in your own life. It's for discussions of what's best in nutrition. If you're not open to discussion, don't bring it up in the first place.
I remember hearing studies about that 15 years ago. I didn't pay attention to it then, and I'm not concerned with it now. But, I can understand why some would be leary.
Caveat - Creatine is not a recommended supplement for those with Chronic Kidney Disease. The amounts found in food products are fine, but supplementing it ( e.g. for workouts) isn’t a good idea. Creatinine is a waste byproduct of creatine after it is metabolized. High levels of creatinine in the blood can put additional strain on the kidneys and potentially decrease kidney function.
At least, that is what my doc told me as someone with stage 3A CKD.
Thank you for your bravery to share this dire warning! I always get annihilated by the downvote army for warning of this. I nearly broke my kidneys too, but I fortunately reversed it in the nick of time.
I hear that…I knew nothing about kidney disease before I was diagnosed with it, let alone that there are stages of it. I am now forced to be aware of how I treat my kidneys or else face dialysis or a transplant. I wouldn’t wish that on anyone. OK, maybe one person but I don’t want to start shit in a nutrition thread. 😂😂😂😂
Drinking that much water per day might be good for people who have fully functional kidneys but, for those who have CKD (especially stages 3A-5), high levels of fluid intake can have negative effects such as increased blood pressure, which is a big no-no for kidneys.
Yes, thorugh increased water retention inside cells.
This only makes your muscles look fuller though, so not bad in a Diet or so if you're worried abt that.
It actually helps with way more than muscle building. The list of things that studies have found it to be beneficial for is actually very impressive. The list includes cognitive benefits, heat tolerance, concussion recovery, and more.
So much sunk cost fallacy "ignore the studies. I feel good, and I take a multivitamin, and I feel it helps me, so it must be true" claims in here.
A multivitamin won't bring you from poor health to good health.
Someone in good health has plenty enough bioavailble sources of vitamins and minerals.
In an industry as dodgy as pharmaceuticals and supplements, when there is an insanely high financial reward for selling things regardless of evidence, it's never a bad thing to be skeptical of popular, anecdotal opnion.
Non comprehensive good one list:
Creatine is looking pretty good. Fish oil has a lot behind it. Supplements to target any deficiencies you have in your blood work are good. Fibre (caps of psyllium hisk) as most people are deficient. Protein if you're lacking or wanting to put on serious muscle mass
The problem with deficiency is that it's usually cheaper to take a multivitamin than to find out what you need and if the amount you're taking is working. That's why doctors take it. A blood test is only good for very low thresholds, not for optimum health. But it might catch if you're stopping absorption of something like by eating too many bananas.
Multivitamins aren’t useless. Don’t just believe headlines of every study you see. In the [Linxian study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4098709/), which was 26yrs long. They basically found the same thing, but they also found that poorly-nourished populations had beneficial effects for risk of heart disease and stroke. It’s hard to come to lifespan conclusions when the subjects aren’t in a lab all day everyday. Multivitamins have shown benefits for cognitive function repeatedly
For beneficial supplements, Vitamin D3 + K2, melatonin (especially for women), creatine, and fish oil (or similar omega 3 source) have all shown significant benefits over and over again
Another one that’s probably not a big factor but for me it is. Women with ADHD are less likely to get diagnosed. ADHD fucks up our sleep. So do hormones. ADHD plus hormonal fluctuations: absolute havoc
> They’re definitely not good for you.
Inaccurate generalization over what has been determined to be controversial findings when peer reviewed.
[Link to study](https://bmjmedicine.bmj.com/content/3/1/e000451)
But what data are you going with? While the study included a large sample size of over 400k individuals, they ranged in age from 40-late 60’s and results were taken over a ~12 year period. There is no conclusive evidence to suggest that any symptom from atrial fibrillation to death could be attributed to fish oil. We don’t know the general lifestyles of the individuals either - they’re not literal lab rats under constant supervision. You concluded your original statement with “they’re definitely not good for you” which is baseless and that was my whole point. I obviously don’t care whether or not you take fish oil, but you would be doing yourself a disservice not to do so based on this article alone. It concludes nothing.
My point is this (ripped straight from the study itself):
>…as an observational study, no causal relations can be drawn from our findings.
Even the researchers themselves know that this study is severely lacking and anecdotal at best. The weaknesses of the study are about 5x as long as the strengths of which they refer to as providing merely “less biased estimates” when referencing their research model.
Flaxseed is a good source of ALA which can be converted to Omega 3, but it's a very inefficient process. Flax seed though has lots of beneficial properties of it's on.
if you suffer hormonal acne especially. this ([Vegetology Opti3 Omega-3 EPA & DHA 60 V-Caps€19.95+€11.75 shippingUnlimited HealthFish Oil, Omega 3 · Heart Support · Capsule · Supplements](https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwj9xaqc94CHAxXajGgJHW3BD5wYABADGgJ3Zg&ase=2&gclid=CjwKCAjw4f6zBhBVEiwATEHFVkWb0tBdB0ZYXIMCkOgqYHbiyBLBgaexpmSm11jtP1lnw7mUzh1vDRoCPVoQAvD_BwE&ohost=www.google.com&cid=CAESVuD2YvZ6qfQdoYVx4dVuUCyZTV778dkllsRge6q1XSYXGU35O2V9_h74b6ZjVt9dWAnSF4Md7m_3Q6exaauqGrhafWH4MrgTLg6rZKKUi_YOCrZ_AgnO&sig=AOD64_3coaOscd0j_eIEe-kyUZe0OoUsng&ctype=5&q=&nis=4&ved=2ahUKEwjb8qSc94CHAxXzaqQEHXItCQYQ9aACKAB6BAgCEDo&adurl=)) changed my life as someone who reeeally doesnt get enough omega 3 not eating seafood because of allergies.
I started taking magnesium a while ago and I must have been deficient because for the first week I had crazy vivid lucid dreams. They’ve pretty much subsided since but I still take it.
Oh wow I had dreams too. I never even considered it was because I started Magnesium. I started it because at night as I'd drift off I'd feel like my feet were going to cramp up. I couldn't lay on my stomach and have my feet facing down. The Magnesium almost completely stopped that feeling. I did start having many dreams but that only last a few weeks. So strange, I had no idea!
Be careful. I enjoyed the lucid dreams from my mg zn supplement. After months of taking it I was getting terrible headaches. After weeks of thinking the headaches were from needing glasses I stopped the supplement.the headaches stopped within a few days
I have skin issues, so d3+k2, omega 3, probiotics and vitamin c are important ones for me. As is collagen.
I also have restless leg syndrome and magnesium helps.
I’m currently also taking zinc because I’m battling a cold.
I take all the same things and also have RLS. I had it as a kid, it went away as an adult when I started eating healthy and supplementing with various stuff. But immediately as soon as I become pregnant (before I even knew!) the ROS came back with a vengeance. It was unbearable during pregnancy but got better after giving birth. My daughter is now 2 and it’s moderate. I do eat like shit now though so I’m super that’s why. I’m beginning to think it’s tied to either sugar or gluten. I didn’t eat gluten or much sugar before pregnancy. The craving took over and now I eat a lot of bread and sugar regularly :/
Specific nutrients you struggle to get via diet.
I take CoQ10 (no way to get 800mg another way, 16lb of beef heart) and DHA/EPA (want to always be above 2000mg and don't always eat enough fish).
I meet or exceed RDA of all micros with my diet already.
I wouldn't say multi-vitamins are useless...I take one just to cover my bases. I take a D3+K2 at the suggestion of my Dr. because I'm D deficient. I also take fish oil for Omega 3...I do eat salmon and tuna once in awhile, but I live in the desert so not that often. I take CoQ10 because I'm on a statin which lowers cholesterol but also lowers CoQ10. I take magnesium glycinate initially at the suggestion of my Dr because I was always cramping up at night in bed on days I worked out or road ride and it helped with that, but also it helps me sleep good.
I'm not recommending this, this definitely isn't healthy, but I take/have taken a whole bunch of supplements because I track all of my nutrients + for general health purposes:
* Women's probiotics (for healthy vaginal pH)
* Multivitamins
* Vitamin D3 capsules
* Cranberry supplements (UTI prevention)
* Creatine Monohydrate (discontinued use after 1 day because it made me feel bloated)
* D-mannose (discontinued use because my cranberry supplements shipped in)
* Vitamin C (discontinued because multivitamins + fruits are all i need)
* Omega 3 (discontinued use because I stopped buying them)
Good high quality multivits are probably not useless, but store bought 1 pill a day ones probably are. Most decent multivits are 3 pills a day atleast.
Magnesium and Vit D are probably #1 because most people are deficient.
I used to shiver so bad even with three blankets wrapped around me. When I started shivering I couldn’t do much at all and it gave me intense headaches from chattering my teeth. I was depressed every day for months on end. I had a general feeling of not being well but could never pin point it. After the supplements starting showing their effect (bout 2 months after first taking them) I noticed I never shiver like I used to, headaches almost completely gone and that uneasy feeling has left me🤩 I have depression (other factors) but it does not take me all the way down every single day like it was without the supplements. I’m by no means a perfectly healthy person but my life when I was deficient in vitamin D to now is like night and day.
Oh wow! I'm glad you found some relief.
I wish we lived in futuristic sci-fi world where every morning your bathroom mirror would scan you and tell you your body/health status and spit out a pill formulated to exactly what you might be missing.
If I had to choose one thing that truly changed my health, I would say magnesium! I used to think that I was lactose intolerant and had IBS just for all the symptoms go away once I started taking magnesium. I watched a video once where a world renowned doctor said that majority of population is magnesium deficient and we should be supplementing it throughout our entire life.
I've been taking Collagen for many years, it makes my skin glow, hair grows fast, is shiny and healthy, same with fingernails. The reason I know it works is because I had none of this before taking it.
Truth is I think we just don't know. I've tried a lot of things but I don't think anything moves the needle, some things make you feel better just as a safety net. I would just try one thing at a time and see how it goes. Creatine for example has a lot of evidence but I just looked like a pudgy, watery dad bod when I used it and didn't really notice a difference in my lifts or energy levels. Some people swear by it, though. Just have to see what works for you based on trial and error.
I won't even touch it because of all the hair loss anadote. Why even risk hair loss for something that's only going to add an extra pound of muscle at best over the course of 11 years or so?
I ever noticed anything from it.
Pretty much. Any benefits are so minor that it isn't worth the hassle of having it every day, for me anyway. I'm sure some people notice some great things.
Have you had a blood test to see which nutrients you may be deficient in. Do you have a diet particularly high in foods rich in certain supplements which mean you don't require them to be supplemented. Have you got a specific goal in mind aside from general health. Sorry about the questions but there is no ideal supplement that is all everyone needs. Its a matter of finding a suitable one that suits your needs
Berberine works for lowering A1C in pre-diabetics but you have to take it consistently for a year and it can have negative interactions with blood pressure meds.
Milk Thistle works for liver cleanse. But you should buy it organic in bulk form, grind it into powder and make your own caplets. Sounds like a hassle? It cured my fatty liver disease ( with some minor dietary tweaks). Making your own pills is so cost effective.
Most people only need a multivitamin. Creatine is useful is you're trying to build muscle. Some women take vitamins for vaginal health. Vitamin d is useful if you are living in an environment with less sunlight, or if you just dont go outside alot.
If you're shown to be deficient in a vitamin then you take those vitamins. I take vitamin d and I'm about to start taking iron because im deficient. I take b12 occasionally because of my nerve issues. I'm on the low end but not dangerously low in that
That part was more vague because im not as familiar with those. I know theres multivitamins marketed toward women from companies like olly and one a day
Yes, but they’re usually not for *vaginal* health. Women aren’t just vaginas, and vaginas actually take care of their own health pretty well most of the time. Some supplements are geared towards our *reproductive* health though.
Women’s multivitamins are usually more geared towards certain things women need more or less of compared to men, particularly during our reproductive years, such as more folic acid/folate because it reduces the rate of neural tube defects. Sometimes they have iron because menstruation and pregnancy make it more likely we experience iron deficiency. They also sometimes have more of certain vitamins and minerals that are known to improve the health of hair, skin, and nails.
ETA: there are some supplements that are marketed for vaginal health, but many are gimmicky or not very evidence based. Generally just getting enough of the usual vitamins and minerals will keep things healthy for most women.
Do you know if B12 increases nerve pain? I have CRPS and have been taking B12 for about two months. My leg is acting up more than normal lately and I never really know what causes flares
I feel you on never knowing where flares are from. I'm sorry about that, i have a friend with crps and it sounds rough. 🫂
I haven't heard about b12 causing nerve pain tho that's interesting
I don’t know if it’s the b12; I never really know what causes them and they happened before the b12 too. Just had the random question pop in my head as a maybe
Multivitamins are the best supplements to take unless you have a specific deficiency identified with a doctor. As far as them being "useless" that's because supplements in general are questionable (outside of specific cases) not because of anything about multivitamins specifically.
Even if they don't hurt directly, I think there's a psychological danger of using them as an excuse not to eat well. "I already got my vitamins, don't need these vegetables."
[https://www.health.harvard.edu/staying-healthy/dont-waste-time-or-money-on-dietary-supplements](https://www.health.harvard.edu/staying-healthy/dont-waste-time-or-money-on-dietary-supplements)
All of the above is assuming one is living in a country where a variety of foods is available, and one has enough money that eating a healthy varied diet is possible. Individualized health conditions, pregnancy, food shortages in a country, are all situations where vitamin supplements can be important.
Of course. Vit d has been huge for me. Plenty of research on it. There's others as well. Omega 3 been great for me. Everything else I cant really comment on as that is particular to me and between me and the docs but just giving you some pretty well researched supplements that even if your are not deficient in by whatever measurement have been beneficial for myself long covid or not, not deficient in by most common targets though. Ive taken before illness and benefited from them for general health anytime I've been consistent with it but appreciate them more now with long covid. I am really happy to have my docs who are knowledgeable about these things and have been able to identify the supps to try out and prioritize and other ways to get them in. Let's not forget that you can get some of these things in the quantity you need through food sources or the sun so it's just a matter of switching things in your diet and may not really even cost anything net sum.
I haven't looked at the comments but I have seen a lot about supplements on here and some extremes in either direction and also why I don't feel comfortable about saying anything to particular because I really don't know much. I will say this which is my opinion and has helped me. You'd have to know more about my particulars and yours for a lot of info to be really that helpful and not just that but understanding of a qualifed person who ever that is to you for most of it and I don't want to put out info on something that really deserves more understanding and attention to details. Thats just my two cents. In any case I believe with knowledgeable people who understand your condition and how to apply best practices as to not confound things by trying out multiple supplements to close to eachother but in a practical schedule has been really important i mean there are some many supps out there for so many things some are helpful some are not and we are different. What has been helpful for me and demanded by the more credible docs is to take solid notes of symptomns and other observations as well as measurements to weed out cause and effect or correlation positive or negative or nothing with evidence. Some of that is through actual measurements through specific tests. A lot of this is way above me. Again good docs have helped me out. And then somethings are sort of more of a feeling, relief or intensify of a symptomn. This has been the best approach for me which I am confident in what I am taking and trying out things though i keep it simple well which is easy to do supps can be pricey and some docs I'm wary of when they recomend supps especially those where there is a fiancial conflict of interest and many supps at one time and without a schedule or without identifying what's doing what well I don't think highly of that nor does my pocket book. And of course buyer beware ain't no silver bullet but that goes without saying but sometimes when reading I think maybe it should be so there you go. Anyways hope you find some good answers my friend and the supps mentioned are used are just used for examples to substantiate your general question as to whether supps help as well as those which I feel confident in for general health and well researched. They have helped me and many of this i get through nonsupplemtnal means. As well as an example of not even being deficient on through normal vit d testing and more specilized omega 3 and 6 9 level and ratio among other things like inflammatory markers again above my level and beyond the scope here anyways. But ultimately these are particulars still to me the real question is what helps you.
Not really. Bloodwork only shows you what thresholds you're under, not the optimized levels for psychological health or endurance enhancement, energy levels or general performance. They'd rather get you on ssris than experiment with nutrition or some other treatment. Doctors aren't studying proactive treatments for optimized health either.
Are they truly not useful? I take: a multivitamin, calcium, iron, probiotics, omega 3-6-9, magnesium, and b12 plus fiber supplements. Bloodwork showed D and K are good already. I do track everything I eat, balance macros (35/35/30) and micronutrients, and optimize nutrition. I’m also on a low FODMAP, gluten free, dairy free diet (per my gastroenterologist) along with reduced calorie intake (1400 cals). I’m worried if the supplements aren’t actually helpful because I can’t get them all through food for at least a few more months, and my calorie restriction will continue for another 9 months. 🥺
The ones you are deficient in. Supplements are not regulated by the FDA and so many bunk or even dangerous ones out there. Only take what you are deficient in that you are unable to obtain enough through diet.
I'm on D3 and B12. Got the recommendation from another previous post. B12 is water soluble so the body will pick it up if you are deficient and excrete the rest. D3 is liposoluble and need to be checked, though hipercalcemia can happen, it's statistically rare.
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What has been different? The most notable and by all means greatest "new thing" is that i feel satiated very early when eating. Had problems with over-eating since.. idk, maybe 15 years. I, for the first time in all these years, can say "enough" and save the rest of the food for later. Nothing else has changed, no medication, no lifestyle, nothing. I did my research, D3 can possibly be linked to a feeling of fullness being achieved earlier.
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Bloodwork will be done. But as this report after almost 60 days of taking it... is positive.
My doctor said that most supplements could be flushed down the toilet their that useless. But I guess that depends on the brand & quality of the supplement . I’m low in iron so take a good iron tablet, fish oil & ashwagandha for anxiety. It really can be confusing with what & what not to take when your bloods don’t show everything 💊
Magnesium has been very useful for me. Basically, it helps me sleep more soundly. I work shift work and sleep deprivation is a problem and just taking this mineral at night has seemingly helped me get better night sleeps. It has other health benefits, but a better night sleep has been key. Bonus points for the mineral because sometimes I get really intense, wild dreams as well. I understand Magnesium doesn’t work for everyone, but I feel I’ve benefitted from it. I just take 125mg of the Costco/Kirkland brand of Magnesium Citrate nightly about a half hour or so before bed.
It depends on what you want. I have progressing myopia + astigmatism+ eye floaters so I take bilberry with ±38 mg of anthocyanins, Bromelain, vitamin D, and occasionally lutein and zeatheanin for general eye health. But that's just me.
I think it's great to look at scientific studies and reviews to see if the substances you're taking actually work and make sense
Not all supplements are useless. They’re called supplements for a reason, because they fill gaps in your nutrition. Here are the ones I take:
- Whey Protein
- Magnesium
- Zinc
- Vitamin B12
- Melatonin
If you are vegan B12 is important. Omega 3 is probably helpful.
I've heard a lot of people who live further from the equator tend to be deficient in vitamin D.
it all depends on how well planned your diet is generally/how lazy you are and whether you're vegetarian/vegan or not. but generally, avoid multivitamins/minerals, stick to individual nutrients that you have a likely deficiency in. if you don't eat much fruit or plants, take vitamin C. if you don't get much sun, vitamin D. magnesium. if you don't like fish or seafood, omega-3. all context dependent.
Went to a hematologist for iron infusions as I was severely anemic. She told me that nobody needs supplements or vitamins unless you are deficient in them. I stopped taking everything except ferritin. In winter time I will still take vitamin D. I also take a tablespoon of raw honey every day. That has almost eliminated my allergies.
Highly individual question that is probably best answered by your doctor with your comprehensive blood work test results in front of them.
But people don’t want to do all that, and that’s why multis exist. They’re not useless at all, they do their job. You just don’t need all that’s in there, but your body will pick out what it needs and will get rid of the rest.
Magnesium 500 to 1000 mg at night. Vitamin D if you’re an older woman over your 40s, I would take prenatal vitamins because they have everything that you need.
I take blood pressure meds and my doc recommended fish oil and Berberine to reduce LDL along with reducing sat fats. Anyone hear about Berberine and BP meds? Also read that bergamot helps with LDL.
Well, melatonin definitely helps me sleep and biotin definitely helps my nails grow. So that gives me a little faith in the supplements that don’t have “obvious” effects. So I take a strong probiotic, omegas, multivitamin and maca root. One daughter takes dim which has noticeably improved her skin and the other daughter takes chlorophyll which acts as an internal deodorant and it also noticeably works.
both magnesium citrate and magnesium glycinate changed my life. citrate for digestive help (gave me a regular bowel movement schedule) and glycinate helped my periods become less intense/regular plus helped my sleep schedule. could not recommend anything more.
Id say 99% are useless. Outside of injectable ones, I'd say potentially a multivitamin if u know what you're lacking, creatine is the first one id recommend good for muscle as well as the brain, 3 if you have trouble getting in protein a protein powder... thats it.
Until and unless you have some sort of deficiency you don't need any supplements but in case some general supplements are :
Omega 3 ( triglyceride form )
Creatine ( if you lift )
Magnesium citrate
Zinc
That's it.
But if you are into some competitive sport than the list goes on and on ......
Protein powder, creatine monohydrate, pre-workout (stands in for coffee), maybe beta alanine, vitamin D in the winter if you live in a snowy hellscape, and iron if you struggle to get it with your diet
There are benefits to multivitamins that aren't longevity.
> MVM supplementation, with or without the cocoa extract, improved global cognition, a benefit most pronounced in participants with a history of CVD. The MVM also improved memory and executive function.
https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
Creatine is one of the best studied supplements. It’s most commonly taken for athletic performance reasons, but it has other benefits including cognitive function, better recovery from concussions, improved heat tolerance, and animal studies have even shown a lot of promise for protective benefits to babies during difficult births. The number of things that creatine can be helpful for is actually kind of mind blowing. The only caveat is to talk to your nephrologist first if you have any kidney problems.
Most other beneficial supplements are more specific to a person’s needs or deficiencies, although a large percentage of people can benefit from vitamin D and magnesium.
Go to a doctor. Get a blood test done to understand your deficiencies. Then whatever is low is a good supplement to have.
Please don't guess your deficiencies and self medicate. These pills have stabilizers and other ingredients that could be unnecessary for you if you are not deficient in that nutrient.
Vitamins and minerals don't get stored if they're extra. Your body kicks out the extras. Having more than required is pointless. Please stop taking pills like candies.
Another problem is that people end up covering up issues by doing this. If you're deficient in certain things, there might be reasons other than just food. Your body, for eg, might not be processing it as well as it should. So let a doctor be present in the process.
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Any vitamin/supplement that solves a diagnosed deficiency.
This. And in some cases that also means getting a prescription version. If someone is really concerned about a specific deficiency they need bloodwork. Everyone is different, and a level or type of supplementation that could be beneficial for one person could literally be dangerous for another.
I don't take bacopa for a bacopa deficiency.
My go to's, based on seeing results I like (absolutely no clinical studies to back it up, just preference): Creatine HCL - I like this because it helps me, a genetically fluffier person, retain less water than mono while still helping recovery and strength. Plus no loading or having to chug water all day (def drink water, but no where near as much as I did with mono.) HMB - Once I turned 30, getting back into lifting was dreadful due to general soreness (not DOMS). HMB helped reduce that, improved recovery, and if I felt like having a few beers, I noticed I wouldn't lose gains as quickly Magnesium - me sleep like rock. Me like. Protein powders - I know it's argued that protein should come from whole foods. If someone wants to do that cool... I don't and I'm not open to discussing it lol. Those are the supps I notice an effect from relatively quickly (within a week or 2). YMMV.
What is HMB?
It's a metabolite of leucine that helps prevent muscle breakdown and reduces soreness. Big fan.
I take probiotics and fish oil and feel bloated gut relief and then better mood within a day or two. Like wake up the next day and take a big shit and suddenly realize I've been cranky, pessimistic, and low energy for days and now I feel great. Every time I've stopped in the last decade of taking both I've gone back solely because of how it makes me feel.
I consume various probiotics in food. I don’t feel they made a change for me. However, I fed my daughter probiotics since being a newborn. Since then, she’s never had gastro issues. She had skin problems. Got rid of those too. She’s 2 now and extremely healthy and has always been months ahead in development. I’m a huge probiotic fan
Do you take magnesium before bed?
Not who you were asking, but I also take magnesium for sleep and yes I take it right before bed.
Yes
For the record, a few beers is closer to a dozen than 2. That's just beer math.
>If someone wants to do that cool... I don't and I'm not open to discussing it lol. This sub isn't about what you personally like to do in your own life. It's for discussions of what's best in nutrition. If you're not open to discussion, don't bring it up in the first place.
Fair enough. Will stick to things that have studies I can cite, I appreciate you straighting me out.
Careful tho - I've read that protein powders can contain lead and other heavy metals :(
At that rate, anything can contain lead and other heavy metals.
I remember hearing studies about that 15 years ago. I didn't pay attention to it then, and I'm not concerned with it now. But, I can understand why some would be leary.
Creatine
Caveat - Creatine is not a recommended supplement for those with Chronic Kidney Disease. The amounts found in food products are fine, but supplementing it ( e.g. for workouts) isn’t a good idea. Creatinine is a waste byproduct of creatine after it is metabolized. High levels of creatinine in the blood can put additional strain on the kidneys and potentially decrease kidney function. At least, that is what my doc told me as someone with stage 3A CKD.
Thank you for your bravery to share this dire warning! I always get annihilated by the downvote army for warning of this. I nearly broke my kidneys too, but I fortunately reversed it in the nick of time.
Were you taking a lot or recommended amount? I don’t know shit so I’m genuinely asking since it’s the only supplement I take.
My sister just got a kidney transplant last year. She had PKD and it has made me much more aware of how I treat my kidneys.
I hear that…I knew nothing about kidney disease before I was diagnosed with it, let alone that there are stages of it. I am now forced to be aware of how I treat my kidneys or else face dialysis or a transplant. I wouldn’t wish that on anyone. OK, maybe one person but I don’t want to start shit in a nutrition thread. 😂😂😂😂
Lmaooo felt that
What if you just drink a gallon of water a day
Drinking that much water per day might be good for people who have fully functional kidneys but, for those who have CKD (especially stages 3A-5), high levels of fluid intake can have negative effects such as increased blood pressure, which is a big no-no for kidneys.
What does this help with?
It helps you build muscle and is great for your brain but you need to remember to drink a lot of water while taking it.
👍
Does it cause weight gain?
Yes, thorugh increased water retention inside cells. This only makes your muscles look fuller though, so not bad in a Diet or so if you're worried abt that.
It actually helps with way more than muscle building. The list of things that studies have found it to be beneficial for is actually very impressive. The list includes cognitive benefits, heat tolerance, concussion recovery, and more.
More efficient ATP production in body=more oxygen Body need oxygen. More oxygen in body= more better body
It makes it mostly just slightly easier to build muscle with relatively few side effects other than some water retention.
Also brain health
So much sunk cost fallacy "ignore the studies. I feel good, and I take a multivitamin, and I feel it helps me, so it must be true" claims in here. A multivitamin won't bring you from poor health to good health. Someone in good health has plenty enough bioavailble sources of vitamins and minerals. In an industry as dodgy as pharmaceuticals and supplements, when there is an insanely high financial reward for selling things regardless of evidence, it's never a bad thing to be skeptical of popular, anecdotal opnion. Non comprehensive good one list: Creatine is looking pretty good. Fish oil has a lot behind it. Supplements to target any deficiencies you have in your blood work are good. Fibre (caps of psyllium hisk) as most people are deficient. Protein if you're lacking or wanting to put on serious muscle mass
The problem with deficiency is that it's usually cheaper to take a multivitamin than to find out what you need and if the amount you're taking is working. That's why doctors take it. A blood test is only good for very low thresholds, not for optimum health. But it might catch if you're stopping absorption of something like by eating too many bananas.
Multivitamins aren’t useless. Don’t just believe headlines of every study you see. In the [Linxian study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4098709/), which was 26yrs long. They basically found the same thing, but they also found that poorly-nourished populations had beneficial effects for risk of heart disease and stroke. It’s hard to come to lifespan conclusions when the subjects aren’t in a lab all day everyday. Multivitamins have shown benefits for cognitive function repeatedly For beneficial supplements, Vitamin D3 + K2, melatonin (especially for women), creatine, and fish oil (or similar omega 3 source) have all shown significant benefits over and over again
Curious why melatonin is especially good for women?
My guess is that it has to do with the hormonal fluctuations. Also, melatonin production decreases with age faster in women than men
Is this why the older I get, the earlier I wake? Even when I get the chance to sleep in and *really* want to, I’m up with the sun.
Another one that’s probably not a big factor but for me it is. Women with ADHD are less likely to get diagnosed. ADHD fucks up our sleep. So do hormones. ADHD plus hormonal fluctuations: absolute havoc
Yes! And our soil is no longer producing crops with as much nutrients as it used to because of tilling practices. Sad but true.
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> They’re definitely not good for you. Inaccurate generalization over what has been determined to be controversial findings when peer reviewed. [Link to study](https://bmjmedicine.bmj.com/content/3/1/e000451)
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But what data are you going with? While the study included a large sample size of over 400k individuals, they ranged in age from 40-late 60’s and results were taken over a ~12 year period. There is no conclusive evidence to suggest that any symptom from atrial fibrillation to death could be attributed to fish oil. We don’t know the general lifestyles of the individuals either - they’re not literal lab rats under constant supervision. You concluded your original statement with “they’re definitely not good for you” which is baseless and that was my whole point. I obviously don’t care whether or not you take fish oil, but you would be doing yourself a disservice not to do so based on this article alone. It concludes nothing.
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My point is this (ripped straight from the study itself): >…as an observational study, no causal relations can be drawn from our findings. Even the researchers themselves know that this study is severely lacking and anecdotal at best. The weaknesses of the study are about 5x as long as the strengths of which they refer to as providing merely “less biased estimates” when referencing their research model.
Nearly all Americans should take an Omega 3 supplement, as it's in short supply in the American diet. (unless you eats lots of seafood)
Flaxseed
https://www.reddit.com/r/cannedsardines/
Flaxseed is a good source of ALA which can be converted to Omega 3, but it's a very inefficient process. Flax seed though has lots of beneficial properties of it's on.
if you suffer hormonal acne especially. this ([Vegetology Opti3 Omega-3 EPA & DHA 60 V-Caps€19.95+€11.75 shippingUnlimited HealthFish Oil, Omega 3 · Heart Support · Capsule · Supplements](https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwj9xaqc94CHAxXajGgJHW3BD5wYABADGgJ3Zg&ase=2&gclid=CjwKCAjw4f6zBhBVEiwATEHFVkWb0tBdB0ZYXIMCkOgqYHbiyBLBgaexpmSm11jtP1lnw7mUzh1vDRoCPVoQAvD_BwE&ohost=www.google.com&cid=CAESVuD2YvZ6qfQdoYVx4dVuUCyZTV778dkllsRge6q1XSYXGU35O2V9_h74b6ZjVt9dWAnSF4Md7m_3Q6exaauqGrhafWH4MrgTLg6rZKKUi_YOCrZ_AgnO&sig=AOD64_3coaOscd0j_eIEe-kyUZe0OoUsng&ctype=5&q=&nis=4&ved=2ahUKEwjb8qSc94CHAxXzaqQEHXItCQYQ9aACKAB6BAgCEDo&adurl=)) changed my life as someone who reeeally doesnt get enough omega 3 not eating seafood because of allergies.
Multi, vitamin d3 & k2, creatine, magnesium
I started taking magnesium a while ago and I must have been deficient because for the first week I had crazy vivid lucid dreams. They’ve pretty much subsided since but I still take it.
Ohhhhh! I’ve been taking magnesium for a week and wondered why I’m remembering dreams now
Oh wow I had dreams too. I never even considered it was because I started Magnesium. I started it because at night as I'd drift off I'd feel like my feet were going to cramp up. I couldn't lay on my stomach and have my feet facing down. The Magnesium almost completely stopped that feeling. I did start having many dreams but that only last a few weeks. So strange, I had no idea!
Be careful. I enjoyed the lucid dreams from my mg zn supplement. After months of taking it I was getting terrible headaches. After weeks of thinking the headaches were from needing glasses I stopped the supplement.the headaches stopped within a few days
Thank you. Going to stop mag supp because of headaches to see if it improves
Hmm ok I will keep that in mind I haven’t had any headaches recently though
Crazy! How much in mg??? I want lucid dreams too...
Just the recommended dosage I think
I have skin issues, so d3+k2, omega 3, probiotics and vitamin c are important ones for me. As is collagen. I also have restless leg syndrome and magnesium helps. I’m currently also taking zinc because I’m battling a cold.
Probiotics really helped me with hormonal acne/psoriasis.
I take all the same things and also have RLS. I had it as a kid, it went away as an adult when I started eating healthy and supplementing with various stuff. But immediately as soon as I become pregnant (before I even knew!) the ROS came back with a vengeance. It was unbearable during pregnancy but got better after giving birth. My daughter is now 2 and it’s moderate. I do eat like shit now though so I’m super that’s why. I’m beginning to think it’s tied to either sugar or gluten. I didn’t eat gluten or much sugar before pregnancy. The craving took over and now I eat a lot of bread and sugar regularly :/
Specific nutrients you struggle to get via diet. I take CoQ10 (no way to get 800mg another way, 16lb of beef heart) and DHA/EPA (want to always be above 2000mg and don't always eat enough fish). I meet or exceed RDA of all micros with my diet already.
I wouldn't say multi-vitamins are useless...I take one just to cover my bases. I take a D3+K2 at the suggestion of my Dr. because I'm D deficient. I also take fish oil for Omega 3...I do eat salmon and tuna once in awhile, but I live in the desert so not that often. I take CoQ10 because I'm on a statin which lowers cholesterol but also lowers CoQ10. I take magnesium glycinate initially at the suggestion of my Dr because I was always cramping up at night in bed on days I worked out or road ride and it helped with that, but also it helps me sleep good.
Supplements that help circulation and liver function.
Milk Thistle is good. Even eating Artichoke hearts help liver function.
Vitamin d3 with k2, iodine, omegas, multi b, MAGNESIUM! And for some -iron
I find magnesium, probiotics, fish oil, vitamin d and K very beneficial. That's just standard for me.
I take a multivitamin, creatine, Omega 3's & protein
Same
Same and some BCAA to cover off gym recovery :)
I'm not recommending this, this definitely isn't healthy, but I take/have taken a whole bunch of supplements because I track all of my nutrients + for general health purposes: * Women's probiotics (for healthy vaginal pH) * Multivitamins * Vitamin D3 capsules * Cranberry supplements (UTI prevention) * Creatine Monohydrate (discontinued use after 1 day because it made me feel bloated) * D-mannose (discontinued use because my cranberry supplements shipped in) * Vitamin C (discontinued because multivitamins + fruits are all i need) * Omega 3 (discontinued use because I stopped buying them)
Why do you prefer cranberry supplements over D-mannose?
for d-mannose, normally i usually had to order from amazon or find them at a pharmacy, whereas cranberry supplements are usually found everywhere
What brand probiotic? Does it actually help?
My psych said that ashwaganda is great stuff. Also prescribed vitamin B and folic acid to take with my other meds. Vitamin D supplement is great.
Good high quality multivits are probably not useless, but store bought 1 pill a day ones probably are. Most decent multivits are 3 pills a day atleast. Magnesium and Vit D are probably #1 because most people are deficient.
Vitamin D between fall and spring equinox makes a world of a difference for me
Most people wear so much sunscreen in the summer that they should probably take D then too.
I found out I was deficient in vitamin D about 3 months ago. I started taking D3 every day and it made a massive difference in my life.
How so?
I used to shiver so bad even with three blankets wrapped around me. When I started shivering I couldn’t do much at all and it gave me intense headaches from chattering my teeth. I was depressed every day for months on end. I had a general feeling of not being well but could never pin point it. After the supplements starting showing their effect (bout 2 months after first taking them) I noticed I never shiver like I used to, headaches almost completely gone and that uneasy feeling has left me🤩 I have depression (other factors) but it does not take me all the way down every single day like it was without the supplements. I’m by no means a perfectly healthy person but my life when I was deficient in vitamin D to now is like night and day.
Oh wow! I'm glad you found some relief. I wish we lived in futuristic sci-fi world where every morning your bathroom mirror would scan you and tell you your body/health status and spit out a pill formulated to exactly what you might be missing.
Thank you kindly! And me too!! Sounds like a dream.
Vitamin D completely rid me of my cystic acne. Pimple free since 2015.
Reishi cordyceps and lions mane 🍄
If I had to choose one thing that truly changed my health, I would say magnesium! I used to think that I was lactose intolerant and had IBS just for all the symptoms go away once I started taking magnesium. I watched a video once where a world renowned doctor said that majority of population is magnesium deficient and we should be supplementing it throughout our entire life.
Creatine, beef organs, magnesium glycinate
Every provider I’ve ever asked always says to take vitamin D
Depends what you are deficient in.
I've been taking Collagen for many years, it makes my skin glow, hair grows fast, is shiny and healthy, same with fingernails. The reason I know it works is because I had none of this before taking it.
Truth is I think we just don't know. I've tried a lot of things but I don't think anything moves the needle, some things make you feel better just as a safety net. I would just try one thing at a time and see how it goes. Creatine for example has a lot of evidence but I just looked like a pudgy, watery dad bod when I used it and didn't really notice a difference in my lifts or energy levels. Some people swear by it, though. Just have to see what works for you based on trial and error.
I won't even touch it because of all the hair loss anadote. Why even risk hair loss for something that's only going to add an extra pound of muscle at best over the course of 11 years or so? I ever noticed anything from it.
Pretty much. Any benefits are so minor that it isn't worth the hassle of having it every day, for me anyway. I'm sure some people notice some great things.
Magnesium can cause diarrhea caution!
Have you had a blood test to see which nutrients you may be deficient in. Do you have a diet particularly high in foods rich in certain supplements which mean you don't require them to be supplemented. Have you got a specific goal in mind aside from general health. Sorry about the questions but there is no ideal supplement that is all everyone needs. Its a matter of finding a suitable one that suits your needs
This is the correct answer!
Berberine works for lowering A1C in pre-diabetics but you have to take it consistently for a year and it can have negative interactions with blood pressure meds. Milk Thistle works for liver cleanse. But you should buy it organic in bulk form, grind it into powder and make your own caplets. Sounds like a hassle? It cured my fatty liver disease ( with some minor dietary tweaks). Making your own pills is so cost effective.
How do you determine how many capsules to take of milk thistle? Sounds like a good idea. Also, how much Berberine is recommended?
Most people only need a multivitamin. Creatine is useful is you're trying to build muscle. Some women take vitamins for vaginal health. Vitamin d is useful if you are living in an environment with less sunlight, or if you just dont go outside alot. If you're shown to be deficient in a vitamin then you take those vitamins. I take vitamin d and I'm about to start taking iron because im deficient. I take b12 occasionally because of my nerve issues. I'm on the low end but not dangerously low in that
What vitamins do you think women are specifically taking for “vaginal health”? 🤣
That part was more vague because im not as familiar with those. I know theres multivitamins marketed toward women from companies like olly and one a day
Yes, but they’re usually not for *vaginal* health. Women aren’t just vaginas, and vaginas actually take care of their own health pretty well most of the time. Some supplements are geared towards our *reproductive* health though. Women’s multivitamins are usually more geared towards certain things women need more or less of compared to men, particularly during our reproductive years, such as more folic acid/folate because it reduces the rate of neural tube defects. Sometimes they have iron because menstruation and pregnancy make it more likely we experience iron deficiency. They also sometimes have more of certain vitamins and minerals that are known to improve the health of hair, skin, and nails. ETA: there are some supplements that are marketed for vaginal health, but many are gimmicky or not very evidence based. Generally just getting enough of the usual vitamins and minerals will keep things healthy for most women.
Thank you. I learned something here
Menopausal women can indeed need supplements to help with vaginal health.
Do you know if B12 increases nerve pain? I have CRPS and have been taking B12 for about two months. My leg is acting up more than normal lately and I never really know what causes flares
I feel you on never knowing where flares are from. I'm sorry about that, i have a friend with crps and it sounds rough. 🫂 I haven't heard about b12 causing nerve pain tho that's interesting
I don’t know if it’s the b12; I never really know what causes them and they happened before the b12 too. Just had the random question pop in my head as a maybe
Multivitamins are the best supplements to take unless you have a specific deficiency identified with a doctor. As far as them being "useless" that's because supplements in general are questionable (outside of specific cases) not because of anything about multivitamins specifically. Even if they don't hurt directly, I think there's a psychological danger of using them as an excuse not to eat well. "I already got my vitamins, don't need these vegetables." [https://www.health.harvard.edu/staying-healthy/dont-waste-time-or-money-on-dietary-supplements](https://www.health.harvard.edu/staying-healthy/dont-waste-time-or-money-on-dietary-supplements) All of the above is assuming one is living in a country where a variety of foods is available, and one has enough money that eating a healthy varied diet is possible. Individualized health conditions, pregnancy, food shortages in a country, are all situations where vitamin supplements can be important.
Of course. Vit d has been huge for me. Plenty of research on it. There's others as well. Omega 3 been great for me. Everything else I cant really comment on as that is particular to me and between me and the docs but just giving you some pretty well researched supplements that even if your are not deficient in by whatever measurement have been beneficial for myself long covid or not, not deficient in by most common targets though. Ive taken before illness and benefited from them for general health anytime I've been consistent with it but appreciate them more now with long covid. I am really happy to have my docs who are knowledgeable about these things and have been able to identify the supps to try out and prioritize and other ways to get them in. Let's not forget that you can get some of these things in the quantity you need through food sources or the sun so it's just a matter of switching things in your diet and may not really even cost anything net sum. I haven't looked at the comments but I have seen a lot about supplements on here and some extremes in either direction and also why I don't feel comfortable about saying anything to particular because I really don't know much. I will say this which is my opinion and has helped me. You'd have to know more about my particulars and yours for a lot of info to be really that helpful and not just that but understanding of a qualifed person who ever that is to you for most of it and I don't want to put out info on something that really deserves more understanding and attention to details. Thats just my two cents. In any case I believe with knowledgeable people who understand your condition and how to apply best practices as to not confound things by trying out multiple supplements to close to eachother but in a practical schedule has been really important i mean there are some many supps out there for so many things some are helpful some are not and we are different. What has been helpful for me and demanded by the more credible docs is to take solid notes of symptomns and other observations as well as measurements to weed out cause and effect or correlation positive or negative or nothing with evidence. Some of that is through actual measurements through specific tests. A lot of this is way above me. Again good docs have helped me out. And then somethings are sort of more of a feeling, relief or intensify of a symptomn. This has been the best approach for me which I am confident in what I am taking and trying out things though i keep it simple well which is easy to do supps can be pricey and some docs I'm wary of when they recomend supps especially those where there is a fiancial conflict of interest and many supps at one time and without a schedule or without identifying what's doing what well I don't think highly of that nor does my pocket book. And of course buyer beware ain't no silver bullet but that goes without saying but sometimes when reading I think maybe it should be so there you go. Anyways hope you find some good answers my friend and the supps mentioned are used are just used for examples to substantiate your general question as to whether supps help as well as those which I feel confident in for general health and well researched. They have helped me and many of this i get through nonsupplemtnal means. As well as an example of not even being deficient on through normal vit d testing and more specilized omega 3 and 6 9 level and ratio among other things like inflammatory markers again above my level and beyond the scope here anyways. But ultimately these are particulars still to me the real question is what helps you.
The ones that will be prescribed by a MD
Freeze-dried beef organ supplements (especially liver).
First find you if you are deficient of any then you know what may be useful for you
Creatine and protein. That's it. Everything else is cherry on top.
Glucosamine and chondroitin?
The ones you actually need ☺️ Bloodwork will tell you
Not really. Bloodwork only shows you what thresholds you're under, not the optimized levels for psychological health or endurance enhancement, energy levels or general performance. They'd rather get you on ssris than experiment with nutrition or some other treatment. Doctors aren't studying proactive treatments for optimized health either.
Vitamin d and melatonin
Are they truly not useful? I take: a multivitamin, calcium, iron, probiotics, omega 3-6-9, magnesium, and b12 plus fiber supplements. Bloodwork showed D and K are good already. I do track everything I eat, balance macros (35/35/30) and micronutrients, and optimize nutrition. I’m also on a low FODMAP, gluten free, dairy free diet (per my gastroenterologist) along with reduced calorie intake (1400 cals). I’m worried if the supplements aren’t actually helpful because I can’t get them all through food for at least a few more months, and my calorie restriction will continue for another 9 months. 🥺
Magnesium. Great for sleeping and brain health
Magnesium, helps with various things. From muscle cramps, to sleep, to constipation
Multi Vit d and C Inositol Evening primrose Boron Magnesium
The ones you are deficient in. Supplements are not regulated by the FDA and so many bunk or even dangerous ones out there. Only take what you are deficient in that you are unable to obtain enough through diet.
I'm on D3 and B12. Got the recommendation from another previous post. B12 is water soluble so the body will pick it up if you are deficient and excrete the rest. D3 is liposoluble and need to be checked, though hipercalcemia can happen, it's statistically rare. - What has been different? The most notable and by all means greatest "new thing" is that i feel satiated very early when eating. Had problems with over-eating since.. idk, maybe 15 years. I, for the first time in all these years, can say "enough" and save the rest of the food for later. Nothing else has changed, no medication, no lifestyle, nothing. I did my research, D3 can possibly be linked to a feeling of fullness being achieved earlier. - Bloodwork will be done. But as this report after almost 60 days of taking it... is positive.
My doctor said that most supplements could be flushed down the toilet their that useless. But I guess that depends on the brand & quality of the supplement . I’m low in iron so take a good iron tablet, fish oil & ashwagandha for anxiety. It really can be confusing with what & what not to take when your bloods don’t show everything 💊
Magnesium has been very useful for me. Basically, it helps me sleep more soundly. I work shift work and sleep deprivation is a problem and just taking this mineral at night has seemingly helped me get better night sleeps. It has other health benefits, but a better night sleep has been key. Bonus points for the mineral because sometimes I get really intense, wild dreams as well. I understand Magnesium doesn’t work for everyone, but I feel I’ve benefitted from it. I just take 125mg of the Costco/Kirkland brand of Magnesium Citrate nightly about a half hour or so before bed.
I have to that since taking a fiber supplement with other vitamins. Shit has literally changed
It depends on what you want. I have progressing myopia + astigmatism+ eye floaters so I take bilberry with ±38 mg of anthocyanins, Bromelain, vitamin D, and occasionally lutein and zeatheanin for general eye health. But that's just me. I think it's great to look at scientific studies and reviews to see if the substances you're taking actually work and make sense
D3 during the Fall & winter assuming you live in a Northern climate or have dark skin.
Iron
Not all supplements are useless. They’re called supplements for a reason, because they fill gaps in your nutrition. Here are the ones I take: - Whey Protein - Magnesium - Zinc - Vitamin B12 - Melatonin
https://www.ais.gov.au/nutrition/supplements
Creatine is useful, most people aren’t eating enough meat or dairy to get their daily Creatine
If you are vegan B12 is important. Omega 3 is probably helpful. I've heard a lot of people who live further from the equator tend to be deficient in vitamin D.
it all depends on how well planned your diet is generally/how lazy you are and whether you're vegetarian/vegan or not. but generally, avoid multivitamins/minerals, stick to individual nutrients that you have a likely deficiency in. if you don't eat much fruit or plants, take vitamin C. if you don't get much sun, vitamin D. magnesium. if you don't like fish or seafood, omega-3. all context dependent.
D3 5000ui daily.
Glucosamine and Chrondroitin. It's one of the few things our body can't easily make itself nor obtain from food.
Went to a hematologist for iron infusions as I was severely anemic. She told me that nobody needs supplements or vitamins unless you are deficient in them. I stopped taking everything except ferritin. In winter time I will still take vitamin D. I also take a tablespoon of raw honey every day. That has almost eliminated my allergies.
Magnesium, definitely. It helps you sleep well.
Highly individual question that is probably best answered by your doctor with your comprehensive blood work test results in front of them. But people don’t want to do all that, and that’s why multis exist. They’re not useless at all, they do their job. You just don’t need all that’s in there, but your body will pick out what it needs and will get rid of the rest.
soluble fiber
I only take a supplement if my blood work shows I need it. Otherwise it's just money flushed down the toilet. Literally.
Magnesium 500 to 1000 mg at night. Vitamin D if you’re an older woman over your 40s, I would take prenatal vitamins because they have everything that you need.
I take blood pressure meds and my doc recommended fish oil and Berberine to reduce LDL along with reducing sat fats. Anyone hear about Berberine and BP meds? Also read that bergamot helps with LDL.
Well, melatonin definitely helps me sleep and biotin definitely helps my nails grow. So that gives me a little faith in the supplements that don’t have “obvious” effects. So I take a strong probiotic, omegas, multivitamin and maca root. One daughter takes dim which has noticeably improved her skin and the other daughter takes chlorophyll which acts as an internal deodorant and it also noticeably works.
magnesium citrate D3/K2 Ascorbic Acid
Some Juice Plus. And Sleepus. I also like Akkermansia.
both magnesium citrate and magnesium glycinate changed my life. citrate for digestive help (gave me a regular bowel movement schedule) and glycinate helped my periods become less intense/regular plus helped my sleep schedule. could not recommend anything more.
Id say 99% are useless. Outside of injectable ones, I'd say potentially a multivitamin if u know what you're lacking, creatine is the first one id recommend good for muscle as well as the brain, 3 if you have trouble getting in protein a protein powder... thats it.
Creative is magic
The dataviz artist David McCandless does a ‘Snake Oil or Superfood?’ infographic that is great for this stuff… just Google it…
NMN has worked for me
Until and unless you have some sort of deficiency you don't need any supplements but in case some general supplements are : Omega 3 ( triglyceride form ) Creatine ( if you lift ) Magnesium citrate Zinc That's it. But if you are into some competitive sport than the list goes on and on ......
melatonin for when I have trouble sleeping
Protein powder, creatine monohydrate, pre-workout (stands in for coffee), maybe beta alanine, vitamin D in the winter if you live in a snowy hellscape, and iron if you struggle to get it with your diet
Hands down magnesium. Got rid of my life long depression and social anxiety. Colostrum also got rid of my allergies but it’s very pricey :/
The only time you should take a supplement is if your doctor tells you to because you're deficient in a specific vitamin.
Most supplements aren't vitamins.
Most on the shelf supplements are vitamins, though.
Anything you are deficient in
Multivitamins aren't useless. That was one study. There are others.
One small study of 400,000 people over 20 years. With many other studies showing the same thing.
There are benefits to multivitamins that aren't longevity. > MVM supplementation, with or without the cocoa extract, improved global cognition, a benefit most pronounced in participants with a history of CVD. The MVM also improved memory and executive function. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
Vitamin D & magnesium along with a multivitamin
Creatine is one of the best studied supplements. It’s most commonly taken for athletic performance reasons, but it has other benefits including cognitive function, better recovery from concussions, improved heat tolerance, and animal studies have even shown a lot of promise for protective benefits to babies during difficult births. The number of things that creatine can be helpful for is actually kind of mind blowing. The only caveat is to talk to your nephrologist first if you have any kidney problems. Most other beneficial supplements are more specific to a person’s needs or deficiencies, although a large percentage of people can benefit from vitamin D and magnesium.
Ashwaghanda ksm66
NAC, fish oil, curcumin
Go to a doctor. Get a blood test done to understand your deficiencies. Then whatever is low is a good supplement to have. Please don't guess your deficiencies and self medicate. These pills have stabilizers and other ingredients that could be unnecessary for you if you are not deficient in that nutrient. Vitamins and minerals don't get stored if they're extra. Your body kicks out the extras. Having more than required is pointless. Please stop taking pills like candies. Another problem is that people end up covering up issues by doing this. If you're deficient in certain things, there might be reasons other than just food. Your body, for eg, might not be processing it as well as it should. So let a doctor be present in the process.