Everything else that shows a benefit turns out to have cohort issues IME. In other words only deficient people show a benefit. B12 or Vitamin C are good examples. I’ve been through much of examine.com and haven’t found anything else worthwhile supplementing. if anyone spots anything feel free to post it.
Instead I would say that the need for supplements is strongly individual.
You’re young, live in the tropics, and work outside all day? Nah, you probably don’t need vitamin D supplements. You’re old, live beyond the Arctic circle and it’s now winter? Yes, taking vitamin D supplements is probably a good idea for you.
Take a blood test and look. Do you need potassium? Maybe, maybe not. Do you need magnesium? Maybe, maybe not. Do you have glucose issues? What do you hormones look like? How’s your thyroid?
Everyone is different. There is no good generic advice with regard to supplements. Look, test, figure out what your unique body needs now.
I think we have a different mental model of the sort of person who clicks on the link and investigates examine.com. My impression is that the average person with no particular health problems wants to know which supplements have the largest effect sizes, which doesn’t exist all on one page on examine.com unfortunately.
Apparently “quickly and easily” means you have to buy it, and they don’t even tell you the price upfront.It’s not even clear if it’s some kind of book they ship to you or if it’s online—okay, no, scratch that, it’s a PDF.
As examine.com points out, creatine increases DHT production and may accelerate hair loss for men predisposed to baldness. This is the reason why I don’t take creatine even though I do intensive weight lifting.
Absolutely. Also of importance are zinc and vitamin K.
Still, what you’ve done is list supplements everyone should consider. The reality is that supplementation depends on contextual health goals, and that is where they shine.
A few simple examples:
Berberine and blood glucose
Inositol and PCOS
Bacopa and memory
Rhodiola and fatigue (as James Miller mentioned)
Feverfew and migraines
etc etc. Supplementation, when you apply it to contextual health goals, can be very powerful.
I was wondering why no fish oil, but examine.com finds rather little effect from it—there’s evidence it’s good for lupus and for major depression, but it doesn’t seem to do much for people in general.
TL;DR: Supplements are mostly a waste
Exceptions I am aware of:
Vitamin D
Whey
Creatine
Potassium
Magnesium
Everything else that shows a benefit turns out to have cohort issues IME. In other words only deficient people show a benefit. B12 or Vitamin C are good examples. I’ve been through much of examine.com and haven’t found anything else worthwhile supplementing. if anyone spots anything feel free to post it.
What about Rhodiola Rosea?
Thank you, some interesting studies to check out there.
Edit: after reviewing the literature I am running a 60 day trial.
I don’t think this is a useful statement.
Instead I would say that the need for supplements is strongly individual.
You’re young, live in the tropics, and work outside all day? Nah, you probably don’t need vitamin D supplements. You’re old, live beyond the Arctic circle and it’s now winter? Yes, taking vitamin D supplements is probably a good idea for you.
Take a blood test and look. Do you need potassium? Maybe, maybe not. Do you need magnesium? Maybe, maybe not. Do you have glucose issues? What do you hormones look like? How’s your thyroid?
Everyone is different. There is no good generic advice with regard to supplements. Look, test, figure out what your unique body needs now.
I think we have a different mental model of the sort of person who clicks on the link and investigates examine.com. My impression is that the average person with no particular health problems wants to know which supplements have the largest effect sizes, which doesn’t exist all on one page on examine.com unfortunately.
Honestly, that is why the S-G Reference was created. It’s to get to that info quickly and easily.
The what?
He’s referring to Examine.com’s ”Supplement-Goals Reference Guide”.
Apparently “quickly and easily” means you have to buy it, and they don’t even tell you the price upfront.
It’s not even clear if it’s some kind of book they ship to you or if it’s online—okay, no, scratch that, it’s a PDF.As examine.com points out, creatine increases DHT production and may accelerate hair loss for men predisposed to baldness. This is the reason why I don’t take creatine even though I do intensive weight lifting.
Potential. It’s a possible logic link, but no actual evidence.
Absolutely. Also of importance are zinc and vitamin K.
Still, what you’ve done is list supplements everyone should consider. The reality is that supplementation depends on contextual health goals, and that is where they shine.
A few simple examples:
Berberine and blood glucose Inositol and PCOS Bacopa and memory Rhodiola and fatigue (as James Miller mentioned) Feverfew and migraines
etc etc. Supplementation, when you apply it to contextual health goals, can be very powerful.
I was wondering why no fish oil, but examine.com finds rather little effect from it—there’s evidence it’s good for lupus and for major depression, but it doesn’t seem to do much for people in general.
If you eat enough fatty fish, you don’t really need it.