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--- health:dietary-supplements [2019/03/09 00:05]
marcos [20190308]
+++ health:dietary-supplements [2021/11/16 04:03] (current)
marcos
@@ Line 1: / Line 1: @@
+//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.self-hacked.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 may not be fully labelled):\\
+key (supplements not fully labelled):\\
 A helps with acne\\
 D helps with depression\\
@@ Line 12: / Line 18: @@
 N is a nootropic\\
-glucomannan (taken before meals that are less than tons of [[health:fiber|fiber]])\\
+  * 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
-vitamin code multi --- (1/2 dose)\\
+  * theanine --- 100mg
-D magnesium --- (100mg dr best mag lycinate glycinate chelate)\\
-DJN curcumin --- (dr best brand phospholipid-curcuminoid complex 1000mg + curcuminoids min 180mg + swanson brand turmeric 1.44g)\\
+  * <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
-JN boswellia --- (now brand boswellia extract min 65% organic acids 500mg + 400mg swanson brand resin)\\
+  * vitamin code multi --- (1/2 dose)
-ginger powder --- (swanson brand 1.08g ginger root)\\
+  * <wrap lo>DJN</wrap> curcumin --- (dr best brand phospholipid-curcuminoid complex 1000mg + curcuminoids min 180mg + swanson brand turmeric 1.44g)
-garlic powder --- (swanson brand 400mg garlic cloves)\\
+  * <wrap lo>JN</wrap> boswellia --- (now brand boswellia extract min 65% organic acids 500mg + 400mg swanson brand resin)
-DN creatine --- (met-rx brand hplc 3500mg or 5/6 dose)\\
+  * ginger powder --- (1.08g ginger root)
-coq10 --- (dr best brand with bioperine 100mg)\\
+  * garlic powder --- (400mg garlic cloves)
-green tea extract --- (now brand min 40% catechins 400mg)\\
+  * <wrap lo>DN</wrap> creatine --- (met-rx brand hplc 3500mg or 5/6 dose)
-J glucosamine sulfate --- (20180414 substituting green lipped mussell for glucosamine+chondroitin, swanson brand 500mg)\\
+  * coq10 --- (dr best brand with bioperine 100mg)
-J methylsulfonylmethane (MSM) --- (swanson brand 1g)\\
+  * green tea extract --- (now brand min 40% catechins 400mg, but, don't recommend based on labdoor's analysis)
-J bamboo extract (source of silica) --- (swanson brand 300mg)\\
+  * <wrap lo>J</wrap> glucosamine sulfate --- (20180414 substituting green lipped mussell for glucosamine+chondroitin, swanson brand 500mg)
-DJN s-adenosyl methinione (SAMe) --- (swanson brand 400mg)\\
+  * <wrap lo>J</wrap> methylsulfonylmethane (MSM) --- (swanson brand 1g)
-D ashwagandha (+5HT2 and -5HT1A serotonergic) --- (now brand 450mg min 2.5% withanolides + swanson brand 900mg)\\
+  * <wrap lo>J</wrap> bamboo extract (source of silica) --- (swanson brand 300mg)
-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>DJN</wrap> s-adenosyl methinione (SAMe) --- (swanson brand 400mg)
-D ginseng --- (swanson brand 500mg root)\\
+  * <wrap lo>D</wrap> ashwagandha (+5HT2 and -5HT1A serotonergic) --- (now brand 450mg min 2.5% withanolides + swanson brand 900mg)
-DN ginkgo --- (swanson brand 60mg leaf)\\
+  * <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 schizandra --- (kroeger herb 225mg extract min 9% shisandrins + 325mg berry + swanson brand 525mg berry)\\
+  * <wrap lo>D</wrap> ginseng --- (500mg root)
-N alpha gpc (choline) --- (swanson ultra brand 2xdose 600mg) + TMG (betaine) --- (piping rock brand 1000mg)\\
+  * <wrap lo>DN</wrap> ginkgo --- (60mg leaf)
-DN bacopa (serotonergic) --- (swanson brand 2xdose 100mg 10:1 extract.  previously took nature's answer brand 100mg extract 20% bacosides + 400mg leaf)\\
+  * <wrap lo>D</wrap> schizandra --- (kroeger herb 225mg extract min 9% shisandrins + 325mg berry + swanson brand 525mg berry)
-DN gotu kola --- (swanson brand 2xdose 870mg aerial parts)\\
+  * <wrap lo>N</wrap> alpha gpc (choline) --- (swanson ultra brand 300mg) + TMG (betaine) --- (piping rock brand 1000mg)
-DA inositol --- (loose powder sprinkled into smoothie at several grams, but not daily)\\
+  * <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)
-N carnitine/alcar --- (jarrow brand 500mg)\\
+  * <wrap lo>DN</wrap> gotu kola --- (swanson brand 2xdose 870mg aerial parts)
-A nac --- (swanson brand 2xdose 1200mg)\\
+  * <wrap lo>N</wrap> carnitine/alcar --- (jarrow brand 500mg)
-D saffron (-5HT2C serotonergic) (all 9 studies regarding effects on depression come from Iran, which is the leading producer of saffron)\\
+  * <wrap lo>A</wrap> nac --- (swanson brand 2xdose 1200mg)
-D holy basil --- (swanson brand 800mg leaf)\\
+  * <wrap lo>D</wrap> holy basil --- (swanson brand 1.5xdose 1200mg leaf)
+  * <wrap lo>DA</wrap> inositol --- (loose powder sprinkled into smoothie at several grams, but not daily)
+  * <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 dhea (life-flo 1/2 pump)
-percutaneous pregnenolone (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)\\
-(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)\\
-oral 3mg melatonin (time release)
 Schedule:\\
-Morning: a small pinch of saffron and 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.
+===== 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 =====
+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
+=== 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 =====
+https://doi.org/10.1007/s40279-015-0403-y
+This meta-analysis found that "Whey protein alone or as a part of a multi-ingredient appears to maximize lean body mass or fat-free mass gain, as well as upper and lower body strength improvement... "  However, the study was funded in part by GlaxoSmithKline-Maxinutrition.  Looking up info on this company, I found: "GlaxoSmithKline (GSK) and Maxinutrition Group Holdings Limited today announced they have entered into an agreement for GSK to acquire Maxinutrition, a UK company that manufactures protein-enhanced functional nutrition products, from Darwin Private Equity."  This is a very big [[sociology:conflict-of-interest|conflict of interest]] (COI).  Previous studies on COI, have shown that study results have a strong correlation with industry funding, and shouldn't be trusted.
+===== 20190712 =====
+Currently not taking Saffron, though I may take it again.  Undecided.
+I am waking up after 5 hours of sleep, usually due to bad dreams from events in the last few years.  I see on [[https://bpac.org.nz/BPJ/2015/August/melatonin.aspx |this page]] that modified release melatonin clears after 5-7 hours.  I am having success taking an additional 1mg of regular melatonin and going back to sleep for a full 8 hours.  Melatonin without modified-release formulation clears in about 2-3 hours.
+{{: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.
 ===== 20190308 =====
@@ Line 100: / Line 291: @@
 Curcumin works better when taken with Boswellia:\\
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5761198
+Boswellia and Curcumin complement each other in covering all pathways to inflammation (see table 1):
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877453
 Good article on safety of creatine:\\
@@ Line 111: / Line 305: @@
 The rest of the supplements above I take with a meal: only the supplements I take at night are mostly on an empty stomach.  As far as I can tell, all supplements in my stack are in two categories: a) take with food or b) take with or without food (based on reading bottle labels, and sources [[http://blog.lifeextension.com/2013/05/3-big-mistakes-taking-supplements.html | 1]] [[https://www.betternutrition.com/features-dept/how-to-take-supplements | 2]].  Which makes sense because you get nutrients from food.  Source 2 says to take "botanicals" on an empty stomach, but it doesn't match up with looking up instructions for botanicals individually.
-Amino acid supplements [[https://www.consumerlab.com/answers/must-i-take-amino-acid-supplements-on-an-empty-stomach/how_to_take_amino_acid | 1]], like carnitine [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278553 | 2]] or the amino acid derivative nac [[https://www.supplementhq.com/nac-n-acetylcysteine-supplements | 3]] may compete with other amino acids (protein) for absorption, so it may be better to take them on an empty stomach unless it irritates your digestion.  Although not well documented, the same could be said of SAMe [[https://www.consumerlab.com/reviews/SAM-e_Review_Comparisons/SAMe | 4]], which is the amino acid methionine bound to an ATP molecule.  I need more scientific proof that these should be taken separate from a meal to not reduce protein absorption by competition.  Taking supplements in the morning may affect my [[health:intermittent_fasting|intermittent fasting]] schedule, but one must choose the [[https://www.youtube.com/watch?v=440l8poSQiA | lesser of two weavils]].
+Amino acid supplements [[https://www.consumerlab.com/answers/must-i-take-amino-acid-supplements-on-an-empty-stomach/how_to_take_amino_acid | 1]], like carnitine [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278553 | 2]] or the amino acid derivative nac [[https://www.supplementhq.com/nac-n-acetylcysteine-supplements | 3]] may compete with other amino acids (protein) for absorption, so it may be better to take them on an empty stomach unless it irritates your digestion.  Although not well documented, the same could be said of SAMe [[https://www.consumerlab.com/reviews/SAM-e_Review_Comparisons/SAMe | 4]], which is the amino acid methionine bound to an ATP molecule.  I need more scientific proof that these should be taken separate from a meal to not reduce protein absorption by competition.  Taking supplements in the morning may affect my [[health:fasting#intermittent-fasting-or-time-restricted-feeding-trf|intermittent fasting]] schedule, but one must choose the [[https://www.youtube.com/watch?v=440l8poSQiA | lesser of two weavils]].
-20180820: for a month, I took nac, carnitine, and SAMe separate in the morning, along with a chewable inulin fiber gummy.  I stopped this because I was having a mucus discharge (either the pills or the gummies: the gummies were not agreeing with me previously so maybe it has nothing to do with the pills?).  I think the mucus is a sign of intestinal irritation [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716454 |1]][[https://paleoleap.com/what-is-a-gut-irritant-anyway-a-beginners-guide |2]]  Cessation returned me to normal.  I may try again using glucomannan fiber pills instead of the inulin gummies, or maybe with a bit of [[health:ketogenic_diet|ketogenic]] food to not break fat burning during my [[health:intermittent_fasting|intermittent fasting]].  However, I'm content to take all my supplements together for a while.  I do have more than one meal a day.
+20180820: for a month, I took nac, carnitine, and SAMe separate in the morning, along with a chewable inulin fiber gummy.  I stopped this because I was having a mucus discharge (either the pills or the gummies: the gummies were not agreeing with me previously so maybe it has nothing to do with the pills?).  I think the mucus is a sign of intestinal irritation [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716454 |1]][[https://paleoleap.com/what-is-a-gut-irritant-anyway-a-beginners-guide |2]]  Cessation returned me to normal.  I may try again using glucomannan fiber pills instead of the inulin gummies, or maybe with a bit of [[health:ketogenic-diet|ketogenic]] food to not break fat burning during my [[health:fasting#intermittent-fasting-or-time-restricted-feeding-trf|intermittent fasting]].  However, I'm content to take all my supplements together for a while.  I do have more than one meal a day.
 <del>I am taking Zinc 50mg with food.  " Zinc’s intestinal uptake is hindered by other minerals, including calcium, magnesium, and iron, since they all use the same transporter. If the transporter’s uptake limit (800mg) is exceeding between these four minerals, absorption rates will fall. Taking less than 800mg of these four minerals at the same time is fine. " [[https://examine.com/supplements/zinc | source]]  Let's see... two cups of milk has 600mg of calcium [[https://www.ucsfhealth.org/education/calcium_content_of_selected_foods | 1]].  I could worry about reducing the intake of other minerals by supplementing zinc 50mg, however, 50/800 is a small percentage.  I could include it instead with the amino acids I have started taking in the morning.  My arbitrary decision is to take with food to reduce chance I am already taking (with the amino acids in previous paragraph) of upsetting my stomach.  That decision may change.</del>
@@ Line 160: / Line 354: @@
 Google images, ripped from various studies:
-{{: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|}}
+{{: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."
@@ Line 167: / Line 365: @@
 Sometimes I take coconut oil with my morning stack, although I often wait until my first meal to take supplements, as I'm not a fan of eating oil.  It's an option though, because if I'm fasting I can only take water soluble supplements.  Most supplements are fat soluble or should be taken with food, for better absorption.  So if I want the start the day super powered, and not break my fast, I must have coconut oil or some bites of fatty food.
-If I down coconut oil with the supplements in the morning, I can do a 20 hour psuedo-fast instead of the usual goal of 16 (see [[health:intermittent_fasting|intermittent fasting]]).  The coconut oil gives me some steady energy until the first meal of the day.  Taking in only fat content in the morning will keep me in [[health:ketogenic_diet|keto]].  28 grams, or two tablespoons of oil is sufficient for absorption of carotenoids in [[http://ajcn.nutrition.org/content/80/2/396.abstract | this experiment]], and I will assume it is so for all fat soluble supplements.
+If I down coconut oil with the supplements in the morning, I can do a 20 hour psuedo-fast instead of the usual goal of 16 (see [[health:fasting#intermittent-fasting-or-time-restricted-feeding-trf|intermittent fasting]]).  The coconut oil gives me some steady energy until the first meal of the day.  Taking in only fat content in the morning will keep me in [[health:ketogenic-diet|keto]].  28 grams, or two tablespoons of oil is sufficient for absorption of carotenoids in [[http://ajcn.nutrition.org/content/80/2/396.abstract | this experiment]], and I will assume it is so for all fat soluble supplements.
 20180414 I just wait for my first meal instead of using coconut oil.
@@ Line 220: / Line 418: @@
 20180223 Adding to my stack:\\
-<del>D 5-htp, time release (serotonergic) discontinued on 20180713, as it was temporary measure (see notes on [[health:dietary_supplements#section20170621|20170621]])</del>\\
+<del>D 5-htp, time release (serotonergic) discontinued on 20180713, as it was temporary measure (see notes on [[health:dietary-supplements#section20170621|20170621]])</del>\\
 D saffron (-5HT2C serotonergic) (all 9 studies regarding effects on depression come from Iran, which is the leading producer of saffron)\\
 [[health:probiotics|probiotics]]
@@ Line 235: / Line 433: @@
 ===== 20170812 =====
-I take a morning stack, focused on getting me through the depression I've had since february.  I take it on an empty stomach because I still practice daily [[health:intermittent_fasting|intermittent fasting]].  I'm hoping the fish oil is a sufficient fat source to improve the absorption of the herbs.  I take the fiber as a carrier so there is some bulk to slow things down in the digestive system, but this idea is pure speculation (a DIY time release dose of the rather large amount of ashwagandha and rhodiola I'm taking).
+I take a morning stack, focused on getting me through the depression I've had since february.  I take it on an empty stomach because I still practice daily [[health:fasting#intermittent-fasting-or-time-restricted-feeding-trf|intermittent fasting]].  I'm hoping the fish oil is a sufficient fat source to improve the absorption of the herbs.  I take the fiber as a carrier so there is some bulk to slow things down in the digestive system, but this idea is pure speculation (a DIY time release dose of the rather large amount of ashwagandha and rhodiola I'm taking).
 The following deleted because of additional research regarding [[health:fiber|fiber]]:\\
@@ Line 258: / Line 456: @@
 There are plenty of [[https://examine.com/topics/depression | other supplements that aid with depression]], but these are morning specific because I think they may have a more immediate effect.  Specifically ashwagandha and rhodiola, being mind altering nootropics.  I believe they are often paired together in ayurveda, based on repetitive google searches.  Both are [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026 |adaptogens]], especially ashwagandha.  Rhodiola is a stimulant, while ashwagandha gives a feeling of well-being (including reducing cortisol levels).  SAMe is not mind altering directly, but helps with depression and it would be good to take more than once a day.
-To this I plan to add other nootropics I discussed in [[health:dietary_supplements#section20170724 | 20170724]].  I want to add the raw egg and MCT oil to the coffee, but I am trying to figure out the effect on intermittent fasting.  If it still keeps me in [[health:ketogenic_diet|ketosis]], then does it still have all the benefits of fasting, or are other benefits interrupted by the intake of calories?  One of the biggest benefits for me with intermittent fasting, is improved digestion.  Later on in the day with a big meal, I take:
+To this I plan to add other nootropics I discussed in [[health:dietary-supplements#section20170724 | 20170724]].  I want to add the raw egg and MCT oil to the coffee, but I am trying to figure out the effect on intermittent fasting.  If it still keeps me in [[health:ketogenic-diet|ketosis]], then does it still have all the benefits of fasting, or are other benefits interrupted by the intake of calories?  One of the biggest benefits for me with intermittent fasting, is improved digestion.  Later on in the day with a big meal, I take:
 vitamin code multi\\
@@ Line 372: / Line 570: @@
 The following guy draws a lot of educated guesses, in this case regarding the effects of higher and lower monoamine oxidase: https://selfhacked.com/2014/12/07/about-mao-a-and-what-to-do-if-you-have-the-warrior-gene/
-The reason I use dermal as opposed to oral: [[http://www.endoceutics.com/most-relevant-publications-on-prasterone/intravaginal-prasterone-dhea-all-relevant-publications/?no_cache=1&tx_drblob_pi1%5BdownloadUid%5D=123 |
+The reason I use dermal as opposed to oral: [[https://www.ncbi.nlm.nih.gov/pubmed/17627814 |
 "Bioavailability and metabolism of oral and percutaneous
-dehydroepiandrosterone in postmenopausal women"
+dehydroepiandrosterone in postmenopausal women"]]
-]]
 DHEA and Pregnenolone also [[https://www.ncbi.nlm.nih.gov/pubmed/7515387 | raise IGF-1 indirectly]].
@@ Line 474: / Line 671: @@
 USP
-[[http://www.usp.org/usp-verification-services/usp-verified-dietary-supplements|http://www.usp.org/usp-verification-services/usp-verified-dietary-supplements]]
+[[https://www.usp.org/verification-services/verified-mark|http://www.usp.org/usp-verification-services/usp-verified-dietary-supplements]]
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