neithernorwood
Iron
- Joined
- Mar 21, 2021
- Posts
- 120
- Reputation
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Here's my current supplement regimen. Please take as inspiration and/or critique as you see fit. Which of these are cope? What's missing?
Daily
- AM (with breakfast)
- Fish oil
- B12
- MSM
- Vitamin C
- Beta Carotene
- Drink super greens [4x week]
- Multivitamin [2x per week]
- Vitamin D [3x week]
- NAC [3x week]
- Probiotic [3x week]
- Decaf green tea extract [2x week]
- Potassium [2x week]
- Collagen
- PM (before bed)
- Finasteride
- Beta Carotene
- Ashadagwa [3x week]
- Magnesium [3x week]
- Zinc [3x week, alternating with Magnesium]
- Turmeric [3x week]
- not MSM (keeps you awake)
Taking
Links are mostly to examine.com:- Spirulina
- Preliminary evidence suggests spirulina is remarkably potent at protecting the brain and reducing liver fat.
- The lone study suggests that spirulina is strongly effective in controlling allergies, with the symptoms of nasal discharge, sneezing, nasal congestion and itching being time-dependently reduced.
- The decrease in nasal congestion seen in the one study was remarkably strong relative to placebo in a model of allergic rhinitus; it is not sure if this applies to other causes of nasal congestion.
- Turmeric / Curcumin
- Curcumin, a polyphenol with anti-inflammatory properties, can abate pain, depression, and other problems related to inflammation. It can also increase the body’s production of three antioxidants: glutathione, catalase, and superoxide dismutase.
- Curcumin seems to be somewhat more effective than placebo in reducing symptoms of depression. Reddit
- Needs to be consumed with black pepper, as I do in Turmeric Curcumin with Bioperine
- Zinc
- https://www.acne.org/zinc-reviews-200/
- Zinc is known to be circulating at lower levels in persons with acne relative to those without, and it is thought to be therapeutic by reducing the migration of immune cells to the skin and possibly reducing the effects of androgens on the skin. Trials using zinc for acne control note that standard to high supplemental dosages have a modest protective effect
- Fish oil / omega 3
- Ingestion of fish oil appears to prolong the time required for sunlight to induce reddening of the skin, and secondary to this fish oil ingestion above 1,800mg EPA is able to reduce the risk of sunburn.
- Fish oil supplementation has been noted to be comparable to pharmaceutical drugs (fluoxetine) in majorly depressed persons, but this may be the only cohort that experiences a reduction of depression....
- Fish oil, both EPA and DHA, are reference drugs for the purpose of reducing triglycerides with highly reliable reductions in the range of 15-30% (higher reductions seen in persons with higher baselin…
- Probiotics (Amazon)
- For farting
- Not a lot of good evidence on examine.com
- https://en.wikipedia.org/wiki/Lactobacillus
- N-Acetyl Cysteine (NAC) (Amazon)
- Eight weeks supplementation of NAC as adjuvant to risperidone therapy in children with autism was able to reduce irritability relative to placebo
- There is a significant reduction of total lesion counts in those who supplement N-Acetylcysteine for at least two months.
- How I heard about this
- Decaffeinated green tea extract (Amazon)
- It has been implicated in benefiting almost every organ system in the body. It is cardioprotective, neuroprotective, anti-obesity, anti-carcinogenic, anti-diabetic, anti-artherogenic, liver protective and beneficial for blood vessel health.
- Magnesium
- An improvement in sleep quality has been noted in persons with poor sleep quality, no studies assess persons with normal sleep function
- An increase in bone mineral density has been noted with magnesium supplementation
- Vitamin D
- an 18-week intervention in healthy adults reported that supplementing 4000 IU of vitamin D significantly improved visual memory but not verbal memory, executive function, or working memory
- Good bones due to reduction in Parathyroid Hormone
- Ashwagandha
- Lower stress and anxiety level
- Reduced hair loss
- Increase testosterone
- “Ashwagandha root extract is a natural compound with sleep-inducing potential, well tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract twice daily.” NIH
- B12
- Needed to avoid deficiency
- Beta Carotene
- The carotenoid beta-carotene enhances facial color, attractiveness and perceived health, but not actual health, in humans @ 30k IU per day (~1 pill) / 12 weeks
- “carotenoid levels in blood were strongly associated with reduced rate of aging” Reddit
- “Beta-carotene doesn't seem to be toxic in large doses. But high doses over a long time can lead to carotenemia. This causes your skin to become yellowish orange. Too much beta-carotene is a problem for some people.”
- Collagen Peptides
- Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing.
- https://pubmed.ncbi.nlm.nih.gov/30122200/
- “One 2014 study of 69 women ages 35 to 55 found that those who took 2.5 or 5 grams of collagen daily for 8 weeks showed a lot of improvement in skin elasticity, compared with those who didn’t take it.” link
- “One recent study of 53 elderly men with sarcopenia, a loss of muscle caused by aging, found that those who took 15 grams of collagen daily, in addition to lifting weights three times per week for 3 months, gained significantly more muscle and lost more fat than those who only lifted weights.”
- Amazon
- Article
- Dr. Dray
- Maybe this pill?
- Potassium
- Facial bloating
- MSM
- Joint health
- Lower congestion
- Side effect lightens eyes?!
