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--- health:dietary-supplements [2020/04/27 01:48]
marcos
+++ health:dietary-supplements [2021/11/16 04:03] (current)
marcos
@@ Line 6: / Line 6: @@
 Websites you can look at to review the worth of the individual supplements:\\
-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.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 now www.selfdecode.com\\
 www.consumerlab.com\\
-www.lifeextension.com, although a conflict of interest since they sell supplements
+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 29: / Line 30: @@
   * <wrap lo>DN</wrap> 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)
   * <wrap lo>J</wrap> glucosamine sulfate --- (20180414 substituting green lipped mussell for glucosamine+chondroitin, swanson brand 500mg)
   * <wrap lo>J</wrap> methylsulfonylmethane (MSM) --- (swanson brand 1g)
@@ Line 61: / Line 62: @@
 Below are notes that went into forming this stack.
+===== 20210411 =====
+Ideas to consume bulk powder, aside from the usual capsules:
+  * 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 =====
@@ Line 104: / Line 138: @@
 === 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 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"
@@ Line 320: / 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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