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--- health:dietary-supplements [2019/09/28 17:28]
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+++ health:dietary-supplements [2021/11/16 04:03] (current)
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-//This page is about both dietary supplements and herbal medicines.  What they have in common, is that they are molecules that are used by living organisms in their metabolism.  Pharmaceuticals, on the other hand, are not part of any living organism's natural metabolism.  [[health:drug-allergy-testing|Read more]].//
+//This page is about both dietary supplements and herbal medicines.  What they have in common, is that they are molecules that are used by living organisms in their metabolism.  Pharmaceuticals, on the other hand, are not part of any living organism's metabolism.  [[health:drug-allergy-testing|Read more]].//
+====== Dietary Supplements ======
 ===== Dietary Supplements I Take =====
 Websites you can look at to review the worth of the individual supplements:\\
-www.examine.com\\
+www.examine.com - this one used to have links to the research, from which they drew their conclusions, but now you have to pay to view them.\\
-www.selfhacked.com\\
+www.selfhacked.com now www.selfdecode.com\\
 www.consumerlab.com\\
+www.labdoor.com - although their rankings are completely bogus, and thus probably paid for, you can look at the data for an individual supplement and compare it to the others.\\
+www.lifeextension.com - although a conflict of interest since they sell supplements.
 key (supplements not fully labelled):\\
@@ Line 14: / Line 18: @@
 N is a nootropic\\
   * glucomannan (taken before meals that are less than tons of [[health:fiber|fiber]])
-  * DJN fish oil --- ([[https://examine.com/supplements/fish-oil | equivalent of 1g of EPA]]: see section on depression), with added vitamin D
+  * yohimbine hcl --- 5mg
+  * theanine --- 100mg
+  * <wrap lo>DJN</wrap> fish oil --- ([[https://examine.com/supplements/fish-oil | equivalent of 1g of EPA]]: see section on depression), with added vitamin D
   * vitamin code multi --- (1/2 dose)
-  * D magnesium --- (100mg dr best mag lycinate glycinate chelate)
+  * <wrap lo>DJN</wrap> curcumin --- (dr best brand phospholipid-curcuminoid complex 1000mg + curcuminoids min 180mg + swanson brand turmeric 1.44g)
-  * DJN curcumin --- (dr best brand phospholipid-curcuminoid complex 1000mg + curcuminoids min 180mg + swanson brand turmeric 1.44g)
+  * <wrap lo>JN</wrap> boswellia --- (now brand boswellia extract min 65% organic acids 500mg + 400mg swanson brand resin)
-  * JN boswellia --- (now brand boswellia extract min 65% organic acids 500mg + 400mg swanson brand resin)
+  * ginger powder --- (1.08g ginger root)
-  * ginger powder --- (swanson brand 1.08g ginger root)
+  * garlic powder --- (400mg garlic cloves)
-  * garlic powder --- (swanson brand 400mg garlic cloves)
+  * <wrap lo>DN</wrap> creatine --- (met-rx brand hplc 3500mg or 5/6 dose)
-  * DN creatine --- (met-rx brand hplc 3500mg or 5/6 dose)
   * coq10 --- (dr best brand with bioperine 100mg)
-  * green tea extract --- (now brand min 40% catechins 400mg)
+  * green tea extract --- (now brand min 40% catechins 400mg, but, don't recommend based on labdoor's analysis)
-  * J glucosamine sulfate --- (20180414 substituting green lipped mussell for glucosamine+chondroitin, swanson brand 500mg)
+  * <wrap lo>J</wrap> glucosamine sulfate --- (20180414 substituting green lipped mussell for glucosamine+chondroitin, swanson brand 500mg)
-  * J methylsulfonylmethane (MSM) --- (swanson brand 1g)
+  * <wrap lo>J</wrap> methylsulfonylmethane (MSM) --- (swanson brand 1g)
-  * J bamboo extract (source of silica) --- (swanson brand 300mg)
+  * <wrap lo>J</wrap> bamboo extract (source of silica) --- (swanson brand 300mg)
-  * DJN s-adenosyl methinione (SAMe) --- (swanson brand 400mg)
+  * <wrap lo>DJN</wrap> s-adenosyl methinione (SAMe) --- (swanson brand 400mg)
-  * D ashwagandha (+5HT2 and -5HT1A serotonergic) --- (now brand 450mg min 2.5% withanolides + swanson brand 900mg)
+  * <wrap lo>D</wrap> ashwagandha (+5HT2 and -5HT1A serotonergic) --- (now brand 450mg min 2.5% withanolides + swanson brand 900mg)
-  * D rhodiola (serotonergic because it's a [[health:drug-allergy-testing|MAOI]]) --- (now brand 500mg min 3% rosavins, min 1% salidroside + swanson brand 400mg root)
+  * <wrap lo>D</wrap> rhodiola (serotonergic because it's a [[health:drug-allergy-testing|MAOI]]) --- (now brand 500mg min 3% rosavins, min 1% salidroside + swanson brand 400mg root)
-  * D ginseng --- (swanson brand 500mg root)
+  * <wrap lo>D</wrap> ginseng --- (500mg root)
-  * DN ginkgo --- (swanson brand 60mg leaf)
+  * <wrap lo>DN</wrap> ginkgo --- (60mg leaf)
-  * D schizandra --- (kroeger herb 225mg extract min 9% shisandrins + 325mg berry + swanson brand 525mg berry)
+  * <wrap lo>D</wrap> schizandra --- (kroeger herb 225mg extract min 9% shisandrins + 325mg berry + swanson brand 525mg berry)
-  * N alpha gpc (choline) --- (swanson ultra brand 2xdose 600mg) + TMG (betaine) --- (piping rock brand 1000mg)
+  * <wrap lo>N</wrap> alpha gpc (choline) --- (swanson ultra brand 300mg) + TMG (betaine) --- (piping rock brand 1000mg)
-  * DN bacopa (serotonergic) --- (swanson brand 2xdose 100mg 10:1 extract.  previously took nature's answer brand 100mg extract 20% bacosides + 400mg leaf)
+  * <wrap lo>DN</wrap> bacopa (serotonergic) --- (swanson brand 2xdose 100mg 10:1 extract.  previously took nature's answer brand 100mg extract 20% bacosides + 400mg leaf)
-  * DN gotu kola --- (swanson brand 2xdose 870mg aerial parts)
+  * <wrap lo>DN</wrap> gotu kola --- (swanson brand 2xdose 870mg aerial parts)
-  * DA inositol --- (loose powder sprinkled into smoothie at several grams, but not daily)
+  * <wrap lo>N</wrap> carnitine/alcar --- (jarrow brand 500mg)
-  * N carnitine/alcar --- (jarrow brand 500mg)
+  * <wrap lo>A</wrap> nac --- (swanson brand 2xdose 1200mg)
-  * A nac --- (swanson brand 2xdose 1200mg)
+  * <wrap lo>D</wrap> holy basil --- (swanson brand 1.5xdose 1200mg leaf)
-  * D saffron (-5HT2C serotonergic) (all 9 studies regarding effects on depression come from Iran, which is the leading producer of saffron)
+  * <wrap lo>DA</wrap> inositol --- (loose powder sprinkled into smoothie at several grams, but not daily)
-  * D holy basil --- (swanson brand 1.5xdose 1200mg leaf)
+  * <del><wrap lo>D</wrap> saffron (-5HT2C serotonergic) (all 9 studies regarding effects on depression come from Iran, which is the leading producer of saffron)</del>
   * melatonin (5mg time release)
+  * <wrap lo>D</wrap> magnesium --- (100mg dr best mag lycinate glycinate chelate)
+  * gaba --- (500mg now brand with vitamin b6 + 500mg swanson brand)
   * percutaneous dhea (life-flo 1/2 pump)
   * percutaneous pregnenolone (life-flo 1/2 pump)\\ (see details about these hormones here: http://raypeat.com/articles/articles/three-hormones.shtml, and note the steroidogenesis here: https://en.wikipedia.org/wiki/Pregnenolone#/media/File:Steroidogenesis.svg)\\
 Schedule:\\
-Morning: <del>a small pinch of saffron and</del> dermal dhea and pregnenolone.\\
+Morning: <del>a small pinch of saffron and</del>, dermal dhea and pregnenolone, coffee, yohimbine, theanine\\
 First meal: everything else except:\\
-Bedtime: magnesium and melatonin
+Bedtime: magnesium, melatonin, gaba
 Below are notes that went into forming this stack.
-===== 20190903 =====
+===== 20210411 =====
-nicotinamide riboside:
+Ideas to consume bulk powder, aside from the usual capsules:
-https://www.nature.com/articles/s41467-018-03421-7
+  * Smallish rectangle of fruit roll-up.
+  * Compress powder into a solid.
+  * Use a little honey to make a paste, which solidifies into a pill.
+===== 20210302 =====
+Looks like melatonin kicks the adrenal glands into high gear:\\
+[[https://pubmed.ncbi.nlm.nih.gov/29199635 |Melatonin Elicits Stimulatory Action on the Adrenal Gland of Soay Ram: Morphometrical, Immunohistochemical, and Ultrastructural Study]]
+===== 20200503 =====
+To my supplement stack above, I switched from Vitamin Code Multi to Now Adam Softgels.  I take half servings of multivitamins.  I also added Amla and Eleuthero.  Also I was adding maca to my smoothies.  This has resulted in intestinal distress.  So, I'm going to backtrack.  Update a couple months later: I switched back to Vitamin Code Multi.
+Eleuthero seems to be pretty gentle.  So I'll keep taking the 1.7 grams (4 capsules).  I'll cut out the Amla, the Adam Softgel, and the maca, and see if my intestines get a break.  They have been doing so well until recently.  Update after a few days without these three: No more upset tummy.
+I've been reading that maca should be cooked, or it causes stomach distress.  I dumped the rest of my maca powder into water, boiled it for 10 minutes, and made maca ice cubes.  I'm going to stay away from these for a while.
+Amla is loaded with vitamin C, and I was taking 2 grams of it.  Maybe I was taking too much vitamin C?  "[[https://www.healthline.com/nutrition/side-effects-of-too-much-vitamin-c |A tolerable upper limit (TUL) of 2,000 mg per day has been established]]"  Side effect is stomach distress.  Yet I read people having a half teaspoon of amla powder per serving, and then twice a day, adding up to about 4.2 grams daily.  Maybe some of the other herbs I take have vitamin C as well?
+I didn't like the vitamin mega doses of Adam softgels, but they are cheaper.  Wondering about mega-dosing, I came across a site that explains that the DV is simply the amount needed to avoid disease, not the [[https://healthknight.com/prime-daily-values |optimal amount needed per day]].  However, that explanation is not exact.  [[https://en.wikipedia.org/wiki/Dietary_Reference_Intake#Calculating_the_RDA |The RDA is set at two SDs above the EAR]], where the EAR would be the average amount needed for half of the population to be healthy. [[https://www.ncbi.nlm.nih.gov/books/NBK45182 |1]]  Another site used the term Optimum Daily Intake, which is also bogus.
+It's not like I'm not eating.  I get nutrients elsewhere.  I don't want a multivitamin to go beyond the minimum.  Excess can also do harm.
+[[https://en.wikipedia.org/wiki/Multivitamin#Systematic_reviews_and_meta-analyses |Wikipedia's coverage of systematic reviews]] shows no benefit to taking multivitamins.  I differ because modern produce is nutrient deficient, due to GMO and lesser quality soil.  Also, I may not always eat a balanced diet.
+I don't like that Vitamin Code Multi got bought out by some huge [[sociology:self-governance#sociology-of-companies |corporation]], so I was looking elsewhere.  I was looking at VitaminIQ or Naturelo, but the reviews I found on them, suspiciously where being pumped up by another website designed to trick google into improving the [[information-technology:2019-web-hosting#seo-search-engine-optimization |SEO]].  [[https://decorengarden.co/naturelo-multivitamin-vs-garden-of-life |This bogus website]].  I could tell it was a bogus website, because, besides not having anything besides lawyer-speak pages, and unrelated blog entries, it borrowed images directly from the servers where I found the multivitamin reviews (information I have thanks to my using [[information-technology:2020-ublock-origin-extension|ublock origin]]).  So I can't find any independent reviews, aside from perhaps [[https://labdoor.com/rankings/multivitamins |labdoor]] and [[https://www.consumerlab.com |consumerlab]].  Neither of these have reviewed Naturelo or VitaminIQ, so I guess I am going to stick with Vitamin Code for now.
+===== 20200318 =====
+May add Bromelain, Amla, Eleuthero\\
+May take all supplements with coffee in morning, with ghee and inositol ("bulletproof" style), along with ~4g glucomannan which slows digestion and increases absorption
+Now Supplements sells Gaba that includes B6, because B6 is a cofactor in forming Gaba in the brain.  However, I don't think I need to take B6 with Gaba, unless I am deficient in B6.  "Eighty to ninety percent of vitamin B6 in the body is found in muscles and estimated body stores amount to about 170 mg with a half-life of 25-33 days." [[https://vkm.no/download/18.645b840415d03a2fe8f2653d/1499330353450/087ba2170f.pdf |source]].  [[https://www.ncbi.nlm.nih.gov/pubmed/4056565 |More detailed info on plasma b6 levels]].
+Quote from Lifespan.io, Josh Conway:
+"As a general rule, as researchers discover more about aging, they often find that it is a panoply of processes, even within individual hallmarks of aging. For example, there is currently no broad senolytic treatment that destroys all senescent cells; instead, different senescent cell types require different senolytics. It should be absolutely no surprise, then, that genomic instability is turning out to be a broad term that refers to multiple types of genetic damage, each of which has its own symptoms and potential therapies."
+May add Astragalus Membranaceus[[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758356 |1]].
+Considering taking the following during a flu: https://examine.com/supplements/andrographis-paniculata.  Also zinc and elderberry lozenges or syrup.  Also considered https://examine.com/supplements/pelargonium-sidoides, except that the "vast majority" of studies were funded by a company that sells a patented extract.
+https://thehealthbeat.com/best-worst-multi-vitamins-athletes/
+===== 20200111 =====
+Absorption comparison of different curcumin formulations:\\
+https://examine.com/supplements/curcumin/#sources-and-structure_formulations-and-variants\\
+https://pureprescriptions.com/scientific-study-reveals-the-best-curcumin-product
+Turmeric is not easily absorbed on its own.  Piperine, a component of black pepper, aids in its absorption.  Absorption can be increased alternatively by other methods, such as complexing with phospholipids (such as the Meriva formulation).   Turmeric standardized to 95% curcumins, is often just called Curcumin.  Even if not absorbed, turmeric helps the digestive system.
+===== 20191117 =====
+=== Theories help guide experimental work ===
+"In his biography, Max Planck remarked: A new scientific truth does not triumph by convincing its opponents and making them see the light, but rather because its opponents eventually die, and a new generation grows up that is familiar with it. ... I am optimistic (or naïve?) enough to hope that Max Planck was wrong. During his whole life, Francis Crick emphasized the importance of theories and models in guiding experimental work and helping to eliminate lines of research leading to dead ends (Morange, 2008)." (Heininger 2012)
+So, it's important to think about what I'm trying to do here.  I am trying to optimize nutrition, such that my body receives the right molecules at the right times, at the right concentrations and dosages.
+The nutritional density of most industrial-agrarian food is lower than optimal, so I try to increase it by supplementing.
+I also try to decrease the energy density of the food by increasing the fiber content.
+I still need to investigate the content of the entries 20191014 and 20191008
+I've added yohimbine, that should be taken in the morning on an empty stomach.  I was confused about dosages.  Apparently, you can take a lot of it, but small dosages appear to be just as effective, and larger dosages can cause side effects.  Similar to dosing melatonin, if just as a metaphor.
+===== 20191014 =====
+=== nicotinamide riboside ===
+Update: Maybe the better option for this is intermittent fasting?  See https://lifeapps.io/fasting/the-5-stages-of-intermittent-fasting\\
+Update: Maybe the better option for this is niacin: https://www.lifespan.io/news/niacin-increases-nad-significantly-in-human-trial
+see "basis"
+Nicotinamide riboside is claimed to be a new form pyridine-nucleoside of vitamin B₃ that functions as a precursor to nicotinamide adenine dinucleotide or NAD+
+https://www.nature.com/articles/s41467-018-03421-7\\
 https://www.nature.com/articles/s41598-019-46120-z\\
 COI: The study was funded by https://www.chromadex.com
-food sources: https://www.superfoodly.com/nicotinamide-riboside-food-sources/
+food sources: https://www.superfoodly.com/nicotinamide-riboside-food-sources
+=== fisetin ===
+Review of https://www.youtube.com/watch?v=kG2aQKghDBw\\
+Oliver Medvedic March 1, 2019\\
+) Flavinoids found in fruits and vegetables, higher dosages, are found to clear out senescent cells with low toxicity\\
+) Intermittent fasting helps clear damage, not just senescent cells, but damage that accumulates such as shortened telomeres, or misfolded proteins, and reduction of inflammation caused by senescent cells\\
+) Fisetin is a flavinoid that is very effective at sweeping out senescent cells.  Bioavailability (absorption?) is an issue.\\
+) You don't take Fisetin continuously.  You mega-dose for a day or two to clear out senescent cells.
+Fisetin is mentioned on an [[https://examine.com/supplements/myricetin/#interactions-with-oxidation_general |Examine.com page about myricetin]].  Myricetin is stated to have a higher antioxidant potency than quercetin and fisetin.
+"Of the 10 flavonoids tested, fisetin was the most potent senolytic."  [[https://www.ebiomedicine.com/article/S2352-3964%2818%2930373-6/fulltext |Yousefzadeha 2018]]\\
+resveratrol, fisetin, luteolin, rutin, epigallocatechin gallate, curcumin, pirfenidone, myricetin, apigenin, catechin, and quercetin.
+"At a lower dose (112 mg/kg), fisetin didn't significantly increase apoptosis or lead to liver toxicity. Intermittent dosing and use of a form of fisetin with increased bioavailability are likely to mitigate the risk of liver toxicity." [[https://www.fightaging.org/archives/2019/09/the-rejuvenation-now-risk-benefit-analysis-of-fisetin-as-a-senolytic-therapy |fightaging.org 2019]]
+mg/kg is about 8 grams for a 160lb person.  Fisetin with increased bioavailability example:\\
+https://www.sciencedirect.com/science/article/pii/S0378517313001014\\
+However, I don't believe they are using a bioavailable version of fisetin in the phase 2 clinical trial:\\
+https://clinicaltrials.gov/ct2/show/NCT03430037
+The idea of taking a supplement intermittently, like once every six months, clears the way for the use of heavy anti-oxidant / bioflavinoid / phytonutrients that may hamper the signal for beneficial growth and repair, since they do not have to be taken continuously.  Will need to research this and update the article on antioxidants.
+=== more to be looked into ===
+Iodine and K2
+Zyflamend formula:\\
+Rosemary, Turmeric, Ginger, Holy Basil, Organic Green Tea,\\
+Hu Zhang (Polygonum cuspidatum) (root and rhizome),\\
+Chinese Goldthread (Coptis chinensis) (rhizome),\\
+Barberry (Berberis vulgaris) (root bark),\\
+Organic Oregano, Chinese Skullcap
+PQQ – goes well with CoQ10\\
+MitoQ\\
+C60 – mitochondrial enhancer.\\
+Niagen NAD+\\
+Gynostemma\\
+Trans-Resveratrol and Leucine. synergistic.
+===== 20191008 =====
+Possible sleep herbs/supplements:
+  * melatonin\\
+  * magnesium\\
+  * <del>valerian - Notes at selfhacked website indicate possible stimulating effect at higher doses and other side effects.  This leads me to take half of swanson vitamins recommended dose.  Personally have felt simultaneous relaxing and stimulatory effect taking melatonin, magnesium, valerian, and gaba.  Could it be that my body is fighting the effects of too much sedation, which is the unrestful dizziness I felt?  Update: may have estrogenic activity [[https://www.ncbi.nlm.nih.gov/pubmed/16329453 |1]][[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3813196 |2]][[https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2605.2009.01011.x |3]][[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428 |4]][[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693613 |5]]</del>\\
+  * gaba (gamma-aminobutyric acid)\\
+  * <del>chamomile (matricaria recutita)</del>\\
+  * <del>skullcap (scutellaria lateriflora) [[https://clincancerres.aacrjournals.org/content/11/10/3905 |1]]</del>\\
+  * <del>lavender (linalool) (preliminary studies show estrogenic and anti-testosterone activity)</del>\\
+  * <del>hops flower (humulus lupulus)</del>\\
+  * l-taurine\\
+  * passionflower (passiflora incarnata)\\
+  * lemon balm
+Why are so many sleep herbs anti-androgen or estrogenic?  Most of the research is on women, so maybe the effect is related to improved hormone regulation, rather than being anti-androgenic.  Maybe the phytoestrogens compete with estrogen, not just promoting the pathway.[[https://nwhn.org/herbs-and-phytoestrogens |1]]  So it's complicated.  I was taking chamomile, valerian, and skullcap before bed, but have discontinued until I have a definite conclusion.  Even ginkgo, green tea extract, and panax ginseng are implicated, but I will continue to take those for now, as I've been taking them forever.  Example research: [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693613 |Plant Derived Anti-Androgens]].
+"The results of the present study led to the conclusion
+that the isoflavone dosage (40 mg) in the supplement,
+which is similar to the amounts consumed in many
+Eastern nations [36], had no effect on gonadotrophin or
+sex hormone levels or on semen quality. However, the
+studies in experimental animals suggest that exposure
+to phytoestrogens in the developmental period is not
+advisable [32]. Moreover, the results of our study do not
+exclude the possibility that supplementation at a higher
+dose or over a more prolonged period would produce
+modifications in male reproductive health." [[https://www.ncbi.nlm.nih.gov/pubmed/11352776 |(Mitchel et al 2001)]]
+"Exposure to endocrine disruptors (e.g. BPA or dioxins) during critical periods of reproductive development increases the incidence of reproductive disorders. Given the popularity of soy‐based formula, isoflavone supplements and soy‐derived products, a better understanding of the influence of phyto‐oestrogens on male development is needed. To date, there has been a lack of consistency in human and animal studies examining the effects of soy and phyto‐oestrogens on reproductive parameters. These discrepancies certainly reflect the variety of experimental designs, the differences between the specific endpoints measured but also inadequate descriptions or insufficient sample size to permit confidence in the observed results. In humans for example, it would be important to investigate adult male reproductive and endocrine functions of healthy full‐term infant fed soy‐based formula compared with breast‐fed or cow milk formula‐fed infants. These studies should investigate pubertal development and reproductive endpoints such as adult testicular function (testicular volume, spermiogram) and endocrine parameters (testosterone, DHT, oestradiol, LH, FSH, IGF1, INSL3, etc). The cohorts should be large enough to ensure statistical power to detect meaningful differences. Concerning animal studies, the choice of the animal model and nutritional differences in animal diets need to be considered carefully when designing experiment. It would be relevant to assess dose response relationships, mutigenerational studies and evaluation of both reproductive and post‐natal endpoints. Finally, most studies are designed to investigate the effects of a single endocrine disrupting chemical. Although straightforward in term of scientific design, this approach fails to appreciate the chemical soup that is more typical of the human or animal environment. Thus further investigation is needed to evaluate the consequences of simultaneous exposure to phyto‐oestrogens and other EDCs on fertility and testicular function." [[https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2605.2009.01011.x |(Cederoth et al 2010)]]
+Basically, it's "we know nothing", except that it does have effects.  If you are an aging woman, my guess is that taking them is beneficial to make up for decreased hormone levels.  If you are male, they should be avoided.
 ===== 20190731 =====
@@ Line 78: / Line 238: @@
 {{:health:melatononchart.jpg?600|}}
+[[https://www.ncbi.nlm.nih.gov/pubmed/19584739 |This 2009 study]] shows that time release melatonin improves sleep quality.  Unfortunately, it was funded by a pharma company (shows "FORENAP pharma", but if you download the full text, you will see Neurim Pharma, in Tel Aviv), thus the results are practically worthless.  Another [[https://www.ncbi.nlm.nih.gov/pubmed/18036082 |2007]] study from Neurim.  I found several studies, dating from [[https://academic.oup.com/sleep/article/18/7/598/2749726 |1995]] to 2010, with similar conclusions, and they were all funded by Neurim pharmaceuticals.  Very suspicious to have several publications from different years from the same funding source.  [[https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-079X.2007.00528.x |Another study]] on children with neurodevelopmental disabilities, but with one of the authors also having a pharma connection.  I am disappointed that Examine.com didn't mention this detail, which leaves a lot of sleuthing work to be done in the future for results I have taken for granted.  I still believe melatonin may be beneficial to supplement (due to hormonal decline in old age), but improvements in sleep quality or insomnia is not a proven benefit.
 ===== 20190508 =====
-Due to getting a cold, I looked for a decongestant.  No surprise, one of the main pharma decongestants, phenylephrine, doesn't work better than placebo.  I found [[https://examine.com/supplements/bromelain |bromelaine]].  There isn't sufficient studies to be conclusive, but people seem to be happy with it on Amazon.
+Due to getting a cold, I looked for a decongestant.  No surprise, one of the main pharma decongestants, phenylephrine, doesn't work better than placebo.  I found [[https://examine.com/supplements/bromelain |bromelaine]]: there isn't sufficient studies to be conclusive, but people seem to be happy with it on Amazon.
 ===== 20190308 =====
@@ Line 193: / Line 355: @@
 {{:health:metabolic-pathway-for-the-synthesis-of-choline-and-related-compounds.jpg?450|}} {{:health:metabolites-of-the-homocysteine-remethylation-and-sulfoxation-transsulfuration.png?650|}} {{:health:f1.large.jpg?650|}}
+Update 20211107:\\
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4611077/\\
+"Concentrations of pHcy were reduced by 23 % with the combination of the nutrients betaine, pyridoxine, choline and creatine supplied directly to suckling piglets during lactation."

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