Thread by @Helios_Movement

Most supplements over-promise and under-deliver.

Here are some supplements that don't and can actually help you in a variety of areas ranging from your brain and gut health all the way to your hormones and skin health.

Thread🧵

*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Note: This is about supplements indeed but if you do not get sunlight, exercise, eat whole foods, try to avoid vices such as excessive alcohol consumption and so on, then supplements will not save you.

Plenty of foods have more benefits that not only compared to the supplements at a low/medium price point but a very high as well. If a supplement, had the history and benefits of kefir for example, it would sell a lot. It’s just that you can only make so much profit from foods. I can’t sell you for example a $30 bottle of kefir yet i can very easily sell someone a $30 bottle of probiotics.

The right supplements CAN be useful and maybe even life saving. I am not dismissing them. At all. This is why we will talk about them.

This is just about having the right priorities.

Also, every single of these supplements that are mentioned will backfire for some people.

It's mathematically impossible not to.
If only 3.000 people read this and out of them 300 choose to use one, it's impossible for one of them to not react badly to it.

Does this fact make the supplement bad? No.
It makes it bad within a certain context.

So, read the studies that are linked.

Point being, get educated on the topic of supplements in general and then just pick the ones that work for you.

Also, more contextual advice has been given in previous posts and threads so use the search function after reading this thread.

Now let's talk about the supplements (not presented by order of importance).

Number 1: Shilajit.

A great tool that can help with fatigue, detoxing, mitochondrial health, heart health by preventing tau protein accumulation, testosterone, free testosterone and DHEA.

The humic substances are also great bonuses for detoxing but overall health support as well.

Fulvic acid for example in case you are struggling with issues such as fatigue can serve as an electron donor.

Number 2: PHGG

Partially Hydrolyzed Guar Gum (PHGG) is a water-soluble dietary fiber derived from the endosperm of the guar bean.

Unlike regular guar gum, PHGG is enzymatically broken down to reduce its viscosity while retaining its prebiotic properties.

It is primarily composed of galactomannan, a polysaccharide consisting of a mannose backbone with galactose side chains.

The hydrolysis process reduces the chain length, resulting in:
-High solubility
-Low fermentability (it's low-FODMAP)
-Stimulating beneficial bacteria like Bifidobacterium and Lactobacillus which produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate all of which create an acidic gut environment less favorable to Candida as well.
-Improving mucus production and tight junction integrity -Increasing stool bulk
-Plus it's well studied for people with IBS-C (constipation-predominant), IBS-D (diarrhea-predominant) and SIBO.

Number 3: Magnesium.

Magnesium is involved in over 3700 enzymatic reactions in the body.

So without enough magnesium, nothing really works. But supplement wise, which form should you pick?

Here's a basic breakdown

Form 1: Magnesium citrate
This is a quite bioavailable form (not as much as glycinate or malate though in many cases) that combines magnesium with citric acid but because of this (most commercial citric acid comes from Aspergillus species), you should only use it to resolve constipation and if you have MCAS or histamine intolerance you should not use it.

From 2: Magnesium oxide.
Throw this in the trash. This is just a cheap form that results in the creation of pro-oxidant compounds (obviously) with a 4% bioavailability (to put this into perspective, glycinate can reach up to 40% in some cases).

Form 3: Magnesium glycinate.

This is a form where magnesium is bound to glycine and the form that most people should start with since it’s pretty bioavailable, cheap and it’s great for supporting sleep and stress reduction.

Form 4: Magnesium malate.

This is a form where magnesium is paired with malic acid (a compound that’s found in apples).

It’s perfect for people who either battle aluminum toxicity or just focus on overall detoxing.

All forms of magnesium can help by lowering aluminum retention in bones and tissues overall but malic acid can also bind certain heavy metals such as aluminum.

The effects are mild and you can not rely just on this for aluminum toxicity, but it’s something good to know in my opinion.

Compared to other oral forms, it seems to be better for muscle recovery as well and support the krebs cycle more.

Form 5: Magnesium threonate

This form, has gained a lot of popularity for the overall benefits it can have on the brain and that’s because it crosses the blood-brain barrier. It’s a form where magnesium is bound to threonic acid (a metabolite of vitamin C).

Form 6: Magnesium acetyl taurate

If you have high blood pressure, anxiety and want to focus on your overall CVD health, this form is for you.

Form 7: Magnesium chloride
This form where magnesium is bound to chloride, is typically used for muscle recovery but it’s also great for people who have serious digestive issues and can’t absorb a lot of things.

Disclaimer: If you are extremely deficient in magnesium and decide to use MgCl, it will stink, a lot.

From 8: Magnesium sulfate (Epsom salts)
This from where magnesium is paired with sulfate is also great for muscle recovery but not ideal for increasing the levels within our bodies.

Note 1: If you have profound gut issues and for whatever reason you also react badly to topical forms of magnesium.
Magnesium l aspartate hydrochloride is your best bet since it does not really alter gastric pH or binds hydrochloric acid.

Note 2: When it come to bicarb, it could reduce calcium buildup in soft tissues a bit and help with constipation.
But it's quite expensive and if you choose to make it yourself, make sure that it stays cold, not overconsuming in order to not dilute my stomach acid etc.

Number 4: Saccharomyces boulardii (CNCM I-745).

This non-pathogenic yeast has been extensively studied for 50+ years for its ability to support gut health, particularly in preventing and treating diarrhea caused by antibiotics and infections.

For example, it inhibits chloride secretion and water loss into the gut lumen, counteracting the effects of pathogens like Vibrio cholerae and rotavirus, produces substances that neutralize toxins from harmful bacteria (through enzymes like a 63 kDa alkaline phosphatase and a 54 kDa serine protease) and reduces their ability to attach to gut cells mainly by "trapping" them in the gut lumen.

It also lowers pro-inflammatory molecules, such as IL-8 and TNF-α, while boosting anti-inflammatory signals like IL-10, helps maintain or restore the integrity of tight junctions by inhibiting for example the phosphorylation of myosin light chain, and promotes the recycling of E-cadherin.

Plus it secretes an anti-inflammatory factor (SAIF, <1 kDa) that inhibits pathways like NF-κB, enhances the expression of digestive enzymes such as sucrase and maltase and also enhances IgA production.

It can also be beneficial for IBS-D, some types of SIBO except hydrogen sulfide-dominant and even LPS.

Note: In case you use it and it causes you constipation, use myo-inositol.

Number 5: Creapure

Most people are already familiar with this "bro" supplements but don't underestimate the impact that it can have in regards to your energy levels, brain and androgen health.

pubmed.ncbi.nlm.nih.gov/37968687/
pubmed.ncbi.nlm.nih.gov/35267907/
pubmed.ncbi.nlm.nih.gov/30086660/
pubmed.ncbi.nlm.nih.gov/37881206/

Number 6: Some of the Lactobacillus genus

These species produce lactic acid and primarily colonize the small intestine.

The main species include:

-Lactobacillus acidophilus with strains such as NCFM, LA-14, CL1285, DDS-1 and UALa-01

These strains should be avoided with people who struggle with pathogen overgrowths and especially for people who have SIBO (why plenty of people who have SIBO can start having fruit without many issues after they start addressing it, but as soon as they eat yogurt for example, all hell breaks loose (especially if they go for some brands such as activia)) BUT they can have certain benefits in case you are not struggling with an overgrowth with the main one being helping antibiotic-associated diarrhea and supporting the immune system.

-Lactobacillus rhamnosus with strains such as GG (LGG), HRVD113-US, SD-GG-BE, LRH020
Now this one, is a great species that has all the benefits that probiotics are supposed to have but can also help with IBS way more than other probiotic genus, help us excrete mycotoxins better and has even shown to reduce atopic dermatitis.

*If you want to try one, the first one is the GG (LGG) strain.

- Lactobacillus plantarum with strains such as PS128, SD-LP1-IT, UALp-05, PPLP-217, SD-LPLDL-UK, TWK10.
This one is weird. It works great for histamine intolerance and supporting the brain but only if you have addressed the main things first.

By this i mean that if your histamine intolerance springs from gut dysbiosis and certain nutrient deficiencies for example, then adding plantarum won't do much by itself and you will feel that you've wasted your money.

But if you have addressed these, experienced improvements and are looking for an extra 20% improvement in symptoms, it can be a great addition.

(This is true for all supplement of course but not to this extent).

It's also an underrated tool for improving nutrient absorption.

-Lactobacillus casei with strains such as DN-114 001, HRVD300-US, UALc-03, Lbc80r, SD-CECT9104-SP
Now this has actually been shown to improve IBD, BUT, only if it's not paired with an overgrowth since strains such as DN-114 001 ferment sugars very efficiently.

It's also shown to reduce respiratory infections but not as effective as Lactobacillus paracasei (it's mainly advertised for allergic rhinitis symptoms after all).

-Lactobacillus reuteri with strains such as ATCC 55730, PBS072, RD830-FR, SD-LRE2-IT
This one is quite popular and for good reasons.

But MOST products have a ridiculous amount (we are talking about more than 50 billion CFUs) and even though it can reduce methane production in methane-dominant SIBO, improving constipation by producing antimicrobial compounds such as reuterin, these high doses can overwhelm the small intestine, increasing bacterial load.

This simple and underrated reasons is why so many people with SIBO praise this genus while others hate it.

Now of course it has plenty of benefits such as promoting mucus production, balancing lipids, reducing ulcer and even supporting androgens.

-Lactobacillus crispatus with strains such as SD-LCR01-IT

The main benefit for this is helping prevent bacterial vaginosis and yeast infections by maintaining vaginal pH.

-Lactobacillus fermentum with strains such as SD-LF8-IT

This will have some benefits for a niche issue but overall it's not worth it especially if you have any bacterial overgrwoth.

-Lactobacillus salivarius with strains such as SD-LS1-IT

This is quite interesting for reducing plaque and bacteria related to gum disease.

-Lactobacillus bulgaricus
Don't like it. It can help lactose intolerance but it's even that effective for it and it make pathogen overgrowths way worse.

-Bifidobacterium infantis with strains such as SD-M63-JP, ISTILOS B. infantis
This is very interesting for infants who struggle with colic/ulcers and eczema (why it's often added in infant probiotic formulas).

-Bifidobacterium animalis with strains such as ssp. lactis BL050, BB-12

This is also primarily used for improving the digestion of children especially when it comes to constipation.

Number 7: Gingko biloba

In a nutshell, gingko is great for:
-Fatigue.
-Certain types of depression.
-SSRI induced low libido.
-Increasing extracellular dopamine levels in the prefrontal cortex in rats.
-Normalising stress-elevated alterations in brain catecholamines, serotonin and plasma corticosterone levels.
-The cardiovascular system.
-Preventing mitochondrial ageing in organs such as the brain and liver.
-Some people who struggle with diabetic nephropathy.
-Protecting against iNOS "toxicity".
-The CNS.
-Overall cognition.

Interesting studies:
pubmed.ncbi.nlm.nih.gov/36671707/
pubmed.ncbi.nlm.nih.gov/9113109/
pubmed.ncbi.nlm.nih.gov/26547529/
pubmed.ncbi.nlm.nih.gov/17506941/

Number 8: Cordyceps (sinensis and militaris)

This is quite expensive, but damn, does it work when it comes to improving athletic performance.

Cordyceps improves the way our bodies use oxygen, reduces bone loss, has anti-aging properties, improves kidney function, skyrockets libido and can help battle certain types of cancer.
pubmed.ncbi.nlm.nih.gov/28094746/
pubmed.ncbi.nlm.nih.gov/27433838/
pubmed.ncbi.nlm.nih.gov/2206772/
pubmed.ncbi.nlm.nih.gov/17218891/

Number 9: Bovine colostrum
Bovine colostrum is an antibody-rich fluid produced by animal such as cows in the first 24–48 hours after giving birth.

It's packed with immunoglobulins, growth factors, antimicrobial peptides and essential nutrients.

For example, immunoglobulins such as IgG, IgA and IgM help our bodies neutralize pathogens like Escherichia coli, Clostridium difficile, Shigella, and rotavirus in the gut.

It also contains lactoferrin which is a potent antimicrobial and anti-inflammatory protein.

Growth factors such as IGF-1, TGF-β and EGF also help strengthen TJs and thus reduce intestinal permeability.

The proline-rich polypeptides (PRPs) also serve as immune-modulating compounds and are shown to reduce autoimmune-driven inflammation in conditions like ulcerative colitis (UC).

Number 10: NAC

From helping our lungs, immune system, liver and brain all the way to fertility, NAC can have a lot of benefits.

It of course has a huge impact on the antioxidant system since it's a precursor to glutathione so just like everything else needs to be cycled.

Number 11: Glycine

This one is crucial for gut health and our nervous system, protects the liver, supports energy metabolism, protects against muscle loss, lowers stress hormones, protects the adrenals and lowers excessive serotonin.

Other benefits:
[1]: Glycine regulates the production of pro-inflammatory cytokines in lean and monosodium glutamate-obese mice.

[2]: Glycine Attenuates LPS-Induced Apoptosis and Inflammatory Cell Infiltration in Mouse Liver.

[3]: Glycine stimulates protein synthesis and inhibits oxidative stress in pig small intestinal epithelial cells.

[4]: Altered amino acid concentrations in NAFLD: Impact of obesity and insulin resistance.

[5]: Decrease in glycation of lens proteins by lysine and glycine by scavenging of glucose and possible mitigation of cataractogenesis.

[6]: Glycine attenuates hepatocellular depression during early sepsis and reduces sepsis-induced mortality.

[7]: Effects of glycine on motor performance in rats after traumatic spinal cord injury.

[8]: Glycine therapy inhibits the progression of cataract in streptozotocin-induced diabetic rats.

[9]: Glycine potentiates the NMDA response in cultured mouse brain neurons.

[10]: Glycine blocks the increase in intracellular free Ca2+ due to vasoactive mediators in hepatic parenchymal cells.

[11]: Glycine improves survival after hemorrhagic shock in the rat.

[12]: Glycine Metabolism and Its Alterations in Obesity and Metabolic Diseases.

[13]: Dietary glycine inhibits the growth of B16 melanoma tumors in mice.

[14]: Production of superoxide and TNF-alpha from alveolar macrophages is blunted by glycine.

[15]: Glycine administration attenuates skeletal muscle wasting in a mouse model of cancer cachexia.

[16]: Glycine protects the male reproductive system against lead toxicity via alleviating oxidative stress, preventing sperm mitochondrial impairment, improving kinematics of sperm, and blunting the downregulation of enzymes involved in the steroidogenesis.
pubmed.ncbi.nlm.nih.gov/18930730/pubme…

Number 12: TMG

This is a water soluble glycine analog with three methyl groups attached to its nitrogen atom.

Our liver and kidneys synthesize TMG from oxidizing choline into betaine aldehyde and then into TMG with the help of enzymes like choline oxidase and betaine aldehyde dehydrogenase but it’s also a naturally occurring compound found in foods like beets.

Its an osmoprotectant and a powerful methyl donor that’s involved in DNA repair, gene expression and detoxification.

But when it comes to it being a methyl donor, it donates methyl groups to homocysteine through the enzyme betaine-homocysteine methyltransferase (BHMT), unlike other methyl donors like folate or vitamin B12.

Who could benefit from its usage and why its basically mentioned: People with SNPs in MTHFR, people with high homocysteine levels especially if they are paired with high blood pressure, elevated liver enzymes (it’s especially great for alcohol-induced hepatic steatosis), people who want to use niacin, NMN or other NAD+ boosters, people who want to increase the production of SAMe and people who want to to support hydrochloric acid production in the gut.

Note: If you have a compromised mucosal layer, fix that first before using supplemental TMG.

Number 13: Astragalus.

This root that’s maintly used in traditional Chinese medicine is an adaptogen whose main active compounds are polysaccharides, saponins (astragalosides) and flavonoids.

It has immune-boosting properties (it can stimulate the production and activity of white blood cells, increase antibody production and activate T-cells), it can reduce proteinuria (excess protein in urine), it has a mild supportive effect on the adrenals, it can improve insulin sensitivity, lower blood sugar levels, lower blood pressure and it has antiviral properties.

Number 14: Tributyrin.

This can help with gut lining/colonocyte health, improve insulin secretion, can help people with IBS-C, it is pro dopamine, BDNF, GDNF and NGF.

Number 15: Cistanche.
If you are man that's looking for something that actually works and can help you with your fertility, libido but also mood and testosterone a bit, look no further.

Some of its benefits include stuff such as:

-Protects the testicles against xenoestrogen toxicity

-Improved fertility (especially for men)

-Increased testosterone

-Anti-aging benefits

-Supports the gut

-Supports the liver

-Neuroprotective

-Aphrodisiac

-Mild heart protective benefits

-Supporting the immune system

-Great cognitive enhancer
pubmed.ncbi.nlm.nih.gov/31257323/pubme…

Number 16: Taurine.

Don't let energy drinks give a bad reputation to taurine.

This very cheap supplement could do more for your:

-Mitochondria (did you know that ATP generation can drop up to 25% if we don't get/produce enough taurine?)
-Blood sugar levels
-Fertility
-Liver
-Heart
-Kidneys
-Gut and issues such as SIBO
-Eyesight
-Recovery
-Brain/mood

Than most of the fancy supplements.

Number 17: Modified citrus pectin or since it can be expensive, zeolites.

Everyone these days is operating sub optimally due to toxin accumulation and one of the worst (but very common) mistakes someone can do when entering his health journey is to underestimate the impact that toxins have on our health.

While topics such as nutrition are becoming more and more mainstream, topics such as detoxing are still considered almost conspiratorial and for valid reasons a lot of the time to be honest.

But toxins such as heavy metals have a bigger (and faster) negative impact on our health than dietary toxins and if you’ve struggled with them you know that this is true.

So it is an undeniable reality that we’re exposed to more toxins than we’ve ever been through our food, personal care products, household items, clothing and even the air we breathe, something which is hiding behind a lot of health issues.

And of course it is not hard to understand why this is the case.

For example:

-Certain yeasts and fungi for example are known to "feed" on mercury as a protective measure (they absorb the mercury until it can be released in an organic form) and besides this, mercury antagonizes selenium which is crucial for hypochlorite.

-Certain heavy metals such as cadmium can displace zinc which is crucial for our immune system, reproductive health, hormonal health and can also reduce PPARs and CYP4A11 and negatively affect our PNS and CNS.

-Lead can negatively affect the bones since it's very similar to calcium and this is also how it partly negatively affects acetylcholine and the hypothalamus.

-Other heavy metals have a high affinity for sulfhydryl groups and can inactivate COMT.

-All heavy metals will increase the formation of ROS and almost all of them induce apoptosis in the neural cells.

-Mercury can lead to anxiety since it inhibits glutamate re-uptake and lead can also lead to issues such as a anxiety and even oxidize LDL.

-Aluminum can lead to fatigue since it decreases the concertation of magnesium in various parts of our bodies and even the spinal cord.

-The negative effects that xenobiotics like BPA have on the liver is a common reason for high levels of SHBG .

-Arsenic is known to harm oxidative phosphorylation and various mitochondrial enzymes

-All of the toxins mentioned here will negatively affect the citric acid cycle

-If you combine the effects that mercury and halogens have on selenium and iodine, then thyroid issues are of course to be expected

And the list can go on and on.

So we are inarguably exposed to a ton of toxins and a binder is always helpful.

Other binders such as activated charcoal can be used as well but if you have gut issues and are mineral depleted that's not the binder you want to start with.

Number 18: B. thiamine.

In case you're not aware of what thiamine is, it's vitamin B1 and a 101 is that it's important for helping the body's cells "turn" carbohydrates into energy, muscle contraction, the conduction of nerve signals the metabolism of pyruvate, GABA, preventing complications in the nervous system, brain, muscles, heart, stomach, intestines, the flow of electrolytes into and out of muscle and nerve cells.

It's important in general and the problems with thiamine is that:
-Is hard to get where other B vitamins such as B12, B9 are not that hard to get
-Most people consume too much alcohol, stimulants and carbs for the current amount that they are consuming

Number 19: ALCAR

Carnitine is produced endogenously in the human body mainly in the liver through hepatocytes and kidneys in proximal tubule cells (in the cytoplasm and mitochondria of these).

The overall process starts with L-lycine and L-methionine with the latter providing methyl groups via S-adenosylmethionine (SAM).

Cofactors in this process are B6, iron, vitamin C and NAD+ each one affecting different steps, whether that’s called hydroxylation, methyl transfer or redox reactions where basically trimethyllysine (TML) is formed as step 1 through methylation, step 2 is transforming it into 3-Hydroxy-Trimethyllysine (HTML) through hydroxylation, step 3 is its cleavage of to glycine and 4-Trimethylaminobutyraldehyde, with oxidation to γ-Butyrobetaine following right after which is then hydroxylated to L-Canritine.

Once carnitine is synthesised, it is released into the bloodstream and taken up by tissues with the help of the OCTN2 transporter.

How does it enter the mitochondria?

It binds to the fatty acyl group using CPT1 to form acylcarnitines, which enter the inner mitochondrial membrane by CACT.

If these are too complicated basically think that carnitine is essential for energy production from fat within the mitochondria.

When to consider supplementing with it?

Well first and foremost let’s mention the following: Even though carnitine and acetyl-L-carnitine (ALCAR) are closely related, ALCAR is carnitine with an acetyl group attached which allows it to cross the blood-brain barrier for example.

So ALCAR does everything carnitine does with additional benefits.

Also high doses of carnitine will probably increase TMAO more than ALCAR.

So here's when to consider using it.

-Alternative pre workout

If you dislike highly stimulatory pre workouts and prefer options such as thiamine, magnesium, ubiquinol, beta alanine, cordyceps and things of that sort.

Carnitine can come into play here, especially for endurance sports that will force muscles to switch to fatty acid oxidation.

-Heart health (low doses of ALCAR).

Even up to 70% of energy in the heart can come from fatty acid oxidation and low dose ALCAR can be a simple tool to support this.

-Balancing coenzyme A (CoA).

Note: If you do not cycle it and consume it for months on end, you will cause mitochondria damage since high long-chain acetyl carnitines can aggravate mitochondrial damage.

-Mutations (SLC22A5, CPT1, CPT2).

OCTN2 for example is encoded by the SLC22A5 gene.

-If you are vegan or vegetarian

-Osteoporosis.

-NAFLD

-Brain health

Mainly for Alzheimer's and depression.

-Inhibiting NF-kB.

-Supporting insulin sensitivity and glucose metabolism.

-Improving sperm quality.

-Improving A.R sensitivity.

Number 20: Nattokinase.
You've probably heard about this one recently so i will skip the details in this thread (i have broke it down in previous ones).

Point being, it works.

Number 21: Myo-inositol

Even though we can synthesize up to 4 grams of this one (our gut bacteria can synthesize small amounts of other B vitamins such as B7, B9 and B12) its supplementation can have a variety of benefits for people’s mental health, metabolic function and reproductive health since it is a structural component of cell membranes, influences neurotransmitters like serotonin and dopamine, enhances insulin sensitivity/glucose uptake, lipid metabolism, supports ovarian function and egg quality improving glucose uptake and lipid metabolism.

Number 22: Quercetin

Quercetin is a naturally occurring flavonoid found in a variety of plant-based foods, such as onions, apples, berries, grapes, broccoli and green tea. It inhibits pro-inflammatory pathways, such as nuclear factor-κB (NF-κB) and mitogen-activated protein kinase (MAPK), reducing the production of cytokines like IL-6, IL-8, and TNF-α, enhances the expression and stability of TJ proteins like zonula occludens-1 (ZO-1), occludin, and claudins, inhibits myosin light chain kinase (MLCK) (a protein that disrupts TJs), exhibits some antibacterial, antiviral, and antifungal effects, reducing the growth of pathogens like Escherichia coli, Clostridium difficile and Helicobacter pylori and it also might be more effective that colostrum when it comes to protecting us against exercise-induced gut permeability.

It also helps with histamine intolerance, iron overload and MCAS.

That was it.
I hope that you found something interesting in this thread.

If you did make sure to leave a like/RT.

For more on proper supplement use:
fitandball.gumroad.com/l/Supplements2…

And of course don't forget about herbs.