Supplements

[goldenboy]

The "athletic performance in your 40's" thread is all over the place, so hopefully it's OK if I made a sister thread for this aspect of getting old... 99% percent of supplements seem like MLM bullshit, so it's hard to wade through what might actually be helpful. Right now I'm really interested in anti inflammatory stuff like turmeric, but is it best as a pill, tincture, or drink? How much is the right amount, does the cheap stuff work just as well, etc? How about that mushroom coffee stuff? Daily stuff like athletic greens?

Whatcha got, mags?

Edit- Also, why the hell didn't my spellcheck go off on that horrible misspelling?

[Dantheman]

Things with proven, non-negligible benefits in actual human studies:

-Creatine monohydrate
-Beta alanine
-EPA/DHA
-Vit D
-Protein (as needed to hit 30 g/meal and 0.75-1 g/lb of BW per day)
-Collagen (40+ only)

Things with very promising animal model data that will probably translate to benefits for humans (mostly geezers, if you're under 40 don't bother):

-NMN/NR
-HLA
-Glycine

[Cisco Kid]

Buy the stuff with the word "Miracle" in the description.

[XXX-er]

just cut out added sugar & eat not too much real food

Magnesium Citrate WILL help me recover from big days of exercise

[El Chupacabra]

Buy the stuff with the word "Miracle" in the description.

I've been taking Miracle-Gro for awhile now, and so far, nothing has sprouted.

[Grange]

Magnesium glycinate, helps with relaxation especially after a hard night of martial arts training.
Protein isolate, helps recovery after weight lifting.
Apple Cider Vinegar, helps curb hunger pangs when fasting.

[Cruiser]

I love that powdered black rhino horn. Just wish it wasn't quite so expensive

[Self Jupiter]

^reminds me of when baseball players were being suspended for testing for Deer Antler Spray

[bennymac]

just cut out added sugar & eat not too much real food

Magnesium Citrate WILL help me recover from big days of exercise

Surprised you didn’t suggest aquaseal

[aanev]

Creatine, glucosamine, Vit. D3
occasionally collagen, mg, multivitamins

[goldenboy]

Perhaps a follow up question would be if anyone has been to a naturopathic doctor and gotten hooked up with 11 herbs and spices and thought it actually did anything.

[Jax]

I only read a page of that other thread and agree it was all over the place. I've had issues with inflammation all of my life and it wasn't until the past decade have I really begun to learn what works for me, and to take the necessary steps (thanks to a major hospitalization). Everybody is different, though, so what works for one still will not work for others. Experiment and dial things in, it takes time.

What has worked for me:

-CBD full-spectrum tincture taken sublingually twice a day. I take at least 50mg in the morning and 50mg at night. Oftentimes I bump it up dosage to 200mg a day if I did something that will increase inflammation, like skiing all day, or if my allergies are getting really bad. I find the CBD works best for me, for my inflammation issues, of which I have many thanks to autoimmune stuff. For me, it's very subtle, but if I run out, I definitely notice the difference almost overnight. It's a game changer for me personally, but not cheap. I sleep much better using it as well. I also use a high-potency rub from same brand for any localized issues like knees, knuckles, shoulders where i tend to tweak things, or for bruising. It works for me.

-I put 1tbsp. turmeric powder on my eggs every morning, with black pepper added. I guess you need pepper and cholesterol/fat to make it effective. I like the taste, but many folks don't. I can't say I notice any difference using it or not, but I still take it almost daily in my food because there's so much information out there touting the benefits. I see no harm in adding it to my arsenal. I've never tried it in pill form.

-In addition to probiotic supplements + yogurt, I drink a night time tea supplement with PREbiotics. I've been using Teeccino brand, they have a few choices with mushroom as well. I can't say the tea helps with my overall inflammation issues, but it certainly helps with digestive stuff and helps keep things regular. I've found protecting my gut biome to be key. One of their flavors actually tastes similar to coffee, has same mouthfeel.

-an allergy test was eye-opening for small things that cause triggers. For me, the primary one was the coffee bean, (not caffeine). I know, shoot me. Eliminating the things that trigger even a slight immune response has cut down on certain inflammation issues for me, which is how I found the Teeccino brand stated above.

-I will say, almost entirely eliminating alcohol has also truly helped, though I sometimes cheat and have a beer. I've been getting better at buying 0.00% brands like Stella or Heineken lagers to keep in the après cooler that actually taste decent and just as good after a long day of beating myself up on a bike or on the hill. I wish Athletic made a 0.00 but they don't, plus their shit is more expensive than regular beer. I just feel better overall and have less inflammation issues without any booze, and I'm happier for it.

[El Chupacabra]

Anyone here take B12 for anything? Any negatives?

I'm going to try it, as I have problems with frequent canker sores, and Google says it may help. Can't find much of anything as far as a downside, other than it may do nothing.

[CarlMega]

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[snapt]

I cycle ashwagandha and find it beneficial for mental health stuff. I build up a tolerance very quickly so cycling is key.

I tried tumeric along with my RA meds and it didn’t do well with my stomach.

Collagen either helps with joint pain or is a good placebo. Try to work it in daily.

I do an apple cider vinegar pre/probiotic combo for gut health, I don’t know that I’ve noticed a difference but anything I can do to counteract long term steroid use on my stomach I try. Greek yogurt and kombucha are a staple too.

[AdironRider]

Id be happy if someone could just point me to a decent multi-vitamin.

[bennymac]

My theory - we don’t need a daily multivitamin - just take it a few times a week to top up. I suspect any name brand one will do. I have zero evidence to back up these ideas though.

I do take vitamin D daily - and add in vitamin C and zinc during cold and flu season.

Occasional magnesium pill and probiotic capsule as well (1-3 times a week when I think of it)

Protein shake (combo of vegan protein and whey protein) daily with yogurt.

Lots and lots of fiber. Break my fast with diluted ACV and some fiber capsules as I’m cooking first meal of the day. Fiber added to every meal in some fashion.

[XXX-er]

Perhaps a follow up question would be if anyone has been to a naturopathic doctor and gotten hooked up with 11 herbs and spices and thought it actually did anything.

At Moab after the whole enchilada my legs were definatley pretty fucked up so one of the chiropracters in the group suggested the magnesium Citrate and it definatley worked for recovery but otherwise I don't take any supplements

When my a1C went down my MD asked what i was doing different I suggested it was drinking IPA's instead of pale ales

or maybe it was the other way round ?

[klauss]

So you're telling me the fish oil pill I take after wolfing down bacon and eggs isn't healing my arteries?

[XXX-er]

I doubt it ^^

just flush yer arteries with the IPA's

or amybe it was the pale ales

[Jax]

To add- I think eliminating things from your diet like processed foods, red/processed meats, refined sugars, etc. oftentimes can be just as effective or actually enhance any supplements you take. Easier said than done though because bacon.

[californiagrown]

Every Day:
Multivitamin
D3
Omega 3/Fish Oil
ZMA - at night
Whey Protein Powder in my morning smoothie


Workout Drink:
Tang
Preworkout (usually a 1/4 serving)
EAAs if its a 2+ hour long activity


I love creatine, i just dont take it much anymore for whatever reason. I dont have a good reason.

[fastfred]

I play

fish oil 1200 mg whynot
d-3 2000 iu cause vitamin d is all the rage
ginkgo biloba 120mg blood pressure and living at altitude
kyolic garlic for cario health
ipa's for good living
one a day multi vitamin "mens" (no gummies)
niacin flush free 500mg cause skin cancer likes me
kava root (couple drops)
melatonin 5mg for nighty night
low dose aspirin cause dr told me to
weed cause it makes everything better
emergen-c packet one a day
nuun tablets or skratch labs when riding bikes or hiking or after

only drink beer wine liquor coffee and water
haven't had a soda in years or any other shitty drinks and I crave them

[bennymac]

What’s the current evidence for fish oil/omega 3s? I was under the impression that it doesn’t do that much

Just now read this:

https://www.health.harvard.edu/blog/...-2021032422213

“With the availability of today’s data, I would recommend a pure EPA supplement, or one that contains more EPA than DHA.”

[The Reverend Floater]

Anyone have specific brands they recommend for Fish Oil, D3 and/or Alanine?

I've read that ingredients and manufacturing practices can matter, depending on the supplement.

I've been taking D3 for a while from the local pharmacy but I have no idea of quality.