has anyone here ever taken any supplements that actually made a noticeable change in them? ive tried about 8 million different vitamins etc and never noticed the slightest change from the majority
the only supplements ive ever taken that did something noticeable were lugols iodine (cured my hyperthyroidism, likely saved my life), and 5htp which made me feel like i was on low dose mushrooms for days
what supplements have you taken that actually did something and what did they do? regular otc supplements only, not roids or crack or whatever
Lecithin, zinc, vit d, rhodiola and fenugreek are the only noticeable ones mood-wise
Creatine give you noticeably more gains
B12 is good if you fast
>Lecithin, zinc, vit d, rhodiola and fenugreek are the only noticeable ones mood-wise
Yes, zinc makes me depressed and tired
how much do you take daily/weekly?
2 weeks on, 1 week off
is that considered a high dose? like do you need that much? most supplements on the market offer 3mg dosages.
It's the test lift dose. Its actually 10mg but my pills are 3mg and don't wanna take 3.
Just Google boron and testosterone
so how much should I eat a day
100mg borax = 10mg boron
There has never been a supplement that is so good I would pack onto a trip to a deserted island. I'm even taking prohormones and it's either extremely mild or amazon is just 100% fraudulent.
Scratch that, this shit is actually good. Borax is literally just a mineral. They mine it out of the ground the LD50 is higher than salt or potassium which people just take willy nilly.
wasn't the increase temporary?
supplements that work are called medicine anon.
the reason that they're called supplements is because they don't do anything.
if you are actually deficient in something then sure, take supplements, but the average human has zero need for supplements.
i take potassium and calcium because i fraud and frauding fucks with your mineralocorticoids and causes you to piss out all your precious potassium salts, and i take dexedrine which can cause calcium depletion in some people including me. observe how there is cause -> effect.
the IOC has a list of the supplements that actually do something, so you can check that out.
there's definitely still a benefit to some, but i do agree in the direction that, the whole lifestyle of having a dozen bottles of supplements in a cupboard and taking 10 or so pills a day is a bit much. the way these supplements interact and cause long-term changes for better or worse is also not really well-known. additionally, you're probably getting more plastic and heavy metals the more you supplement since that goes through a whole supply chain that couldn't give less of a shit about you.
it's a fun hobby and nothing more. just gotta avoid the cults and influencers.
OP you're headed towards the "if i feel amazing right away then it's working" slope. crack definitely comes with a noticeable change. but with supplements that don't wreck the balance your body the changes are subtle if any. you can only rely on related indicators and some sense of subjective long-term well-being to see if they work for you.
i can't pinpoint any single supplement that's responsible for it, but i don't have bad days or nightmares or sleep problems. i don't feel like shit, i can read for 6 hours+ and still get work done. i'm not anxious with strangers or women. i wasn't like this before, but the changes were so gradual over a long period of time that i can't really tell if it was the supplements anymore or just general lifestyle changes or even just growing up. all i can rely on is the fact that multiple studies support the effects of some supplements in a sample of people. the keyword is: supplement. they just supplement whatever's already working. if you're eating garbage, sleeping like shit, not working out and spending all day on discord and IST, then there's no supplement in the world that'll help you.
> i don't feel like shit, i can read for 6 hours+ and still get work done
so what are you taking/doing?
just all the usual stuff already mentioned here. creatine, fish oil, vit D, zinc, magnesium, garlic.
less important are lecithin, and these as needed: B-complex, acetyl-l-carnitine+alpha lipoic acid, taurine, n-acetyl cysteine, theanine.
and i've tried some of the other stuff out there. modafinil, piracetam, citicoline, bacopa monnieri, rhodiola rosea, ashwagandha, even methylene blue, weed, methylphenidate. sure there's more, but the more stuff i try, the more i find that nothing beats a good night's sleep, a clear schedule, and an honest effort.
people do have real deficiencies and imbalances though, so starting with the most common ones often has the most benefit. the fancier it is, the more likely it'll fuck you up somehow. most importantly, you're an individual with very specific chemistry. there's quite literally no one-size-fits-all so asking anyone else is kind of pointless. start with what you feel is wrong with you and then cross it with supplements that seem to address it.
but what i'm doing? i've got a good relationship with my parents, lifelong friends i made in college (we live far apart now though), a decent girlfriend, okay job where i'm recognized, savings built up, a consistent-ish workout routine, and i don't fuck around with drinking too much or smoking or partying. this shit's still worth more than all the fancy pills. it's the more important things that make a difference, but that gets less obvious when you get FOMO'd into taking a bunch of useless crap you don't really understand.
the most retarded anon on here. You need calcium in organic form. It comes together with vitamins like k2mk7 and boron, than help him to be put where it belongs. From calcium supplements all you will get is calcified arteries and joints. If you fraud and take calcium supplements, you 100% have calcified coronary artery, which is a disease of 70 years olds.
>takes potassium but ignores other elements like magnesium
you are a legit imbicile
i also take magnesium retard, and calcified arteries are a risk if you have high levels of calcium but i clearly don't because i have fucking calcium depletion due to dexedrine. before i was taking calcium supplements my teeth were literally fucking crumbling in my own mouth.
you fucking retards need to shoot yourselves.
>supplements that work are called medicine
they're called medicine if it behaves in a palliative way doctors can shill. Extra credit if they're expensive and make pharma companies a quick buck.
>the average human has zero need for supplements.
the average human in 2023 is remarkably unhealthy and has never needed supplements more than now
>i take potassium and calcium
if you take calcium you're retarded
got tested found vitamin B deficiency. Started supplementing and my hair got less brittle. hair dressers commented on how my hair was so dry and brittle and gave me products for it. After supplementing it got better, smoother, more shine etc, but hat is not an improvement that is a return to baseline. If you are not low you will not notice anything taking a supplement.
b vitamins fuck me up and make me feel all sketchy and nervous, which is something i guess haha. it took ke several rounds of taking them to figure it out
lions mane and cordyceps tea
what noticeable effects did they have?
helped with cutting down my caffeine intake so I got better sleep. also more relaxed and better focus during my workouts.
R-ALA helped my blood sugar control and cognition dramatically
first and foremost i am a hyper responder to creatine. 1 week of taking creatine will shave 40 seconds off my 10000m rowing pr. problem is i feel like absolute shit bloated and miserable.
other than that lions mane is very noticeable increase in memory recall and also completely destroying sleep quality.
combination of 2000mg of taurine and 1000mg of gaba feels literally like taking 10mg of valium
nattokinase and serrapeptase rapidly got rid of my lingering covid issues
Zinc, onions lecithin, a daily multi, l-arginine, d3 for them sun gains
For me it's citruline malate + creatine. Makes a big difference for my training. Also noticed better endurance when I used to eat a lot of beetroot or drink beetroot juice.
Selenium helped me with semen quality according to my cum doctor.
How often do you take citrulline?
Every training day as a pwo (with creatine). Used to take it along with glutamine as well but I didn't see much difference. Also beta alanine works fine but I hate that my hands and face gets itchy.
I swear by Vitamin D. During the height of Covid I started taking it as I read a study that said most of the people who died of the virus had very low Vitamin D levels.
I lived in a house with two people who had Covid during its height and I never got it. I rarely get sick (though I did finally get Covid a month or so ago).
I started taking a multivitamin that had zinc and that seems to have been good for sexual health (better nutz...).
I take creatine and have for years but I'm not sure how well I respond to it.
>I lived in a house with two people who had Covid during its height and I never got it.
The exact same thing happened to me. I had to isolate at home with my parents for 2 weeks when they both had COVID even though they were both fully vaxxed and boosted etc, yet I never caught it the entire time as the only person in my entire family who didn't take the shot, and I was taking Vitamin D + C the whole time.
Maybe you caught it but were asymtomatic
Nope, I was doing those nose swab tests every morning the whole time and every one of them was negative.
Meaning, his immune system was strong enough to have no symptoms.
Horny goat weed
Those are all noticeable
Eca and 1.3dmaa makes me want to rape a fucking elephant
a combo supplement of calcium, magnesium, vit d and k. I take it before bed every other day otherwise I feel like I'm getting too much vit d and feel weird. It helps with sleep quality. I've taken a shit load too, and this is the one I think I will keep buying.
so you need magnesium and k2 to counter the effect of d3, which is increased calcium absorption and you decide to take calcium in addition, when all studies show that calcium supplementation decreases life expectancy, while calcium rich foods prolong it?
Counter the effect? I thought K helped absorption? I didnt know calcium supplementation decreased life expectancy.
D3 can increase calcium absorbtion 20 times. Magbesium needed to activate d3. Active form of d3 doesn't increase calcium absorbtion. So you need it not to get mega doses of calcium and not to get deficient in magnesium (soils are depleted and you don't get enough even if you eat organic). K2mk7 regulates calcium methabolism. If you ever run out of it, calcium will go from the bobes into bloodstream and you will get hypercalcification. If you have enough of it, even large amounts of calcium won't harm you. But the calcium in the supplementation is of ahitty form that can't be used for bones. It's get absorbes, some of it calcifies joint and arteries and you piss out the rest of it.
If you care about your bone density, then take boron. Calcium is absent in food, even if you are vegan, but it's useless without boron, that is vital for bone health.
Btw, k is precursor for k2, but k2 is much better. I would recommend k2mk7 form as mk4 and mk6 is beneficial to h.pylori and can result in overgrowtg of it, which will lead to ulcers and heart burn
8.3mcg vit d3
266mg calcium citrate
133mg magnesium oxide
So basically calcium is supplementation form is useless and should be avoided? Rather, take k2, mag and d3 no calcium add boron?
>D3 can increase calcium absorbtion 20 times. Magbesium needed to activate d3. Active form of d3 doesn't increase calcium absorbtion
So magnesium taken with d3 will induce the blood calcification if taken with calcium, correct? But k2 mostly prevents that from happening?
8.3 mcg of d3 is a very small dose. Look up jef t bowels, dr. Somerwille, dr gominak for guidance. But yiu have to do a blood test and keep it above 40ng/ml, below 80, or 100 if you have any issues with health.
For calcium, no need to take it. It's not absorbed only if you are low on d3 (with your supplementation you will be below 20ng/ml). Boron also helps to use calcium. Unfortunately, there were no studies on calcium+k2, but all studies on calcium showed higher risk of death and calcified joints and arteries. Definitely don't take it addionaly. Just eat fruit and vegie rich in calcium or dairy and eggs.
For magbesium, oxide is the form with the lowest absorbtion rates. It's used specifically because it's not absorbed and travela to colon and helps with constipation as it attracts water. 98% of magnesium you will get from food, won't be oxide. The best forms are bisglycinate or picolinate. Picolinate is the most studies, while bisglycinate has the highest rates of absorbtion.
I take 10k iu in the winter 5k in fall/spring. In the summer I sunbath for 20 min daily. I would reccomend dminder. The beat timw is at uvb peak. Uvb won't give you cancer, uva does. And it only happens if you have pale skin and get a ton of sunbathing sponraneously, like swede going to thailand in january and grilling his skin there. The people that sunbath cobstantly for short time have the lowest chances of skin cancer.
In addition i take omega 3 (from fish meat from clean water of chile, tested for heavy metals), 200mcg k2mk7, 300 mg magnesium bisglycinate, 3mg boron, ocassionaly zinc and copper (these metals compete with each other and you should look into sympthoms of deficiencies, usually people are deficient in zinc with too kuch copper, but if you overdo on zinc, you will get copper deficiency), selenium+iodine, nattokinease and ocassionally quercetin or bromelanin. Never felt better.
Haven't been sick in years and even for covid it was only 2 day fever with no other symptoms, not even sore throat
Oh, and infra red does miracles. Look up optimizing your health with sunlight on medcram
1 Andro and halodrol
Is ashwagandha any good for sleep and stress, being more calm etc
It has the opposite effect on me ever since I stopped taking ssris. Used to take lexapro for about a year then had to quit cold turkey. Ended up getting pretty severe withdrawl symptoms even though I wasn't on that much, but my serotonin receptors are permanently fucked and I get significantly more paranoid with brain zaps if I take Ashwagandha or St John's wort
That's because ashwagandha has SSRI properties
It's a cortisol modulator meaning it sort of equalizes your levels as in it pulls the highs down and boosts the lows to a medium.
So yes, it can reduce cortisol induced stress but that's generally speaking not something you want to fuck with. Particularly when you're training. It plays a part in forcing your body to adapt, much like inflammation. It spikes when you need to move.
In addition it is also the "wake the fuck up" molecule that encourages you to get out of bed in the morning.
If you're stressed out to the point that you can't function normally then maybe fuck around with it but if you're thinking you want to prevent stress or something and use it as an everyday supplement I wouldn't recommend it.
nutritional yeast seasoning, if that counts. i noticed my hands didn't dry up nearly as much this winter compared to previous years.
Testosterone, trestolone, telmisartan, cialis, modafinil.
Melatonin helps me sleep
Theanine gives me more intense dreams
Creatine boosts my strength and forces me to stay hydrated
Fish oil helps my joints feel better
Turmeric reduces inflammation
Tyrosine boosts my motivation and energy a bit, Dopa mucuna does the same more intensely but I use them sparingly.
5htp can sometimes help pull me out of depression but it's hit and miss.
Vitamin D I have never noticed any difference whatsoever.
The only ones worth taking is creatine, D3 and protein
selenium boosts T, just eat 4 or 5 Brazil nuts a day
Clen, yohimbine, and T4
zinc, d3, and fish oil
all you will ever need
Something to note with ashwagandha is that it boosts your immune system which can be good but bad if you got autoimmune issues. I got rosacea and my face got alot more red when i took it.
some combination of thyroid hormone, caffeine, aspirin, high dose vitD3 + K2, vit E, pregnenolone, and sunbathing made me gain muscle so quickly i got a bunch of ugly stretch marks everywhere
it was prob mostly just thyroid hormone + pregnenolone having the same effect as roids
Does St John's Wort do anything?
Vitamin D helps me against SAD. Vitamin B complex and L-Tyorsine also give me a noticable boost in motivation and mood. L-theanine helps me against nervousness and mild anxiety.
They only do something if you're deficient in it, and if it can be absorbed which many supplements cannot. Generally the less high quality animal foods in your diet the more supplements you need which is why veganism dOnE pRoPeRly requires perhaps 20+ supplements. But on a good enough diet you shouldn't notice any effects from supplementation other than maybe toxicity effects.
I really like Citrulline Malate as a preworkout; you get noticeably more bloodflow to your muscles if you take a normal dose. It can also be used a a low strength boner pill lel
Honestly I've been taking ash for like a month and my lifts have definitely gone up as well as better sleep and better mood. 1650mg ksm66 daily.
>Raw cold-pressed cacao.
This is one of the few things that has actually caused a noticeable change in me every time I have taken it.
It elevates the fuck out of my test levels and my mood and I started getting morning boners again.
Thins the blood to a point you can't even go to a dentist without it becoming a bloodbath.
This is a kickass sleep aid.
I have always had a lot of trouble falling asleep and taking some of that helps considerably.
Just take a multivitamin and stop obsessing over it.