Tag

Supplementation

All articles tagged with #supplementation

health20 hours ago•7 min saved

Vitamin C Won’t Prevent Colds, But May Lightly Ease Severe Symptoms in Some People

Regular vitamin C does not reduce the risk of catching a cold, but meta-analyses suggest a modest benefit for those who take it consistently: about 8–14% less severe symptoms in children and adults, and roughly a 15% reduction in days with severe symptoms among groups like athletes and military personnel. Starting vitamin C after symptoms begin provides no benefit. High daily doses (>1,000 mg) can cause GI problems, kidney stones, and drug interactions; upper limits vary by country (US ~2,000 mg; Australia ~1,000 mg), while typical daily needs are far lower (Australia ~45 mg). Since deficiency is rare, most people don’t need supplements—consult a GP if considering it.

via SciTechDaily|

#common-cold #health #linus-pauling

health24 days ago•3 min saved

Vitamin D Guidelines: Test Selectively and Favor Targeted Supplementation

Vitamin D functions as a system-wide hormone important for bone, immunity, and cardiometabolic health, best viewed through three domains: secure substrate (sun, diet, supplements), proper activation (hepatic/renal hydroxylation and FGF23-PTH regulation), and tissue responsiveness. The 2024 Endocrine Society guideline advises against routine 25(OH)D screening in healthy people and limits testing to specific medical indications. It supports empiric supplementation for adults aged 75+ due to potential mortality benefits but does not endorse universal supplementation above dietary references for younger adults to prevent chronic disease, and finds no strong extraskeletal prevention evidence. For those over 50 with an indication, daily low-dose vitamin D is preferred over high-dose boluses, which can be ineffective or harmful. The USPSTF similarly finds no meaningful reduction in fractures or falls in generally healthy older adults. There is modest evidence that vitamin D may reduce progression to diabetes in high-risk prediabetes when added to lifestyle changes, but not as a general preventive measure in euglycemic individuals. The guideline underlines treating documented deficiency and preventing nutritional rickets in children.

via Medscape|

#endocrine-society #guidelines #health

wellness29 days ago•6 min saved

Creatine Timing Demystified: Consistency Wins

Experts say creatine timing is flexible; take a 5 g daily dose, before or after workouts works about the same, and pairing it with 30–50 g of carbs can boost uptake. A loading phase isn’t necessary; peak absorption occurs 1–2 hours after ingestion and lasts about four hours. Choose a third-party tested product and consult a clinician if you have health conditions; consistency is key for strength gains.

via GQ|

#creatine #nutrition #strength-training

wellness1 month ago•6 min saved

Creatine Timing Tips: Daily Dosing Trumps the Clock

Experts say creatine timing is flexible—consistency is key: take about 5 g daily (even on rest days) to build muscle stores, with timing around workouts offering no clear advantage; peak absorption occurs 1–2 hours after ingestion and lasts about four hours, so you can take it before or after training. For better uptake, pair it with 30–50 g carbohydrates (carbs or carbs plus protein) and a pinch of salt; a loading phase isn’t necessary. Choose third‑party tested products and consult a clinician if needed.

via GQ|

#creatine #nutrition #supplementation

health-and-medicine2 months ago•6 min saved

Massive collagen review finds skin and joint benefits, but no athletic boost

The largest umbrella review of collagen research (nearly 8,000 participants across 113 randomized trials) finds collagen supplements can improve skin hydration and elasticity and reduce osteoarthritis pain with longer use; modest improvements in muscle and tendon structure; little evidence for enhanced athletic performance or recovery; mixed or inconclusive results for metabolic and dental health; overall, collagen may support healthy aging but is not a quick fix for sports performance, and more high-quality trials are needed.

via ScienceDaily|

#collagen #health-and-medicine #meta-analysis

health2 months ago•6 min saved

Calcium and Vitamin D Supplements Fall Short in Preventing Fractures, Large Review Finds

A large meta-analysis of 69 randomized trials including about 154,000 adults shows calcium, vitamin D, or their combination provide little to no meaningful reduction in overall fractures, hip fractures, or falls among most older adults. Findings are consistent across age, sex, and dietary calcium intake, and do not support routine supplementation. The authors urge re-evaluating guidelines and shifting focus to proven fall-prevention strategies like balance and resistance training, home hazard assessment, and personalized risk education.

via SciTechDaily|

#calcium #falls #fractures

health3 months ago•5 min saved

Beyond Sunshine: A Dietitian’s Take on Daily Vitamin D and When It Truly Helps

A dietitian explains why she takes a daily vitamin D to maintain sufficient levels, noting that benefits are greatest when correcting a deficiency rather than adding to already sufficient levels. Evidence suggests adequate vitamin D supports bone health, immune function, and respiratory health, and may lower all-cause mortality risk in deficient individuals. Those with sufficient levels may not notice daily improvements, and excessive dosing can lead to hypercalcemia, so vitamin D supplementation should be guided by medical advice.

via Prevention|

#health #immune-system #nutrition

health-and-medicine3 months ago•5 min saved

D2 Vitamin Supplements May Undercut the Body’s Potent D3, New Analysis Suggests

A meta-analysis and related studies flag that vitamin D2 supplements can lower circulating vitamin D3, the more effective form, while vitamin D3 appears to better support immune function. The findings prompt consideration that D3 could be the preferred supplement for most people, though individual needs and further research remain important.

via ScienceDaily|

#health-and-medicine #immune-system #supplementation

science3 months ago•7 min saved

B12 on a Tightrope: Balancing Deficiency Risks and Cancer Signals

Vitamin B12 is essential for DNA copying and nerve health and is mostly obtained from animal foods, but its link to cancer is complex. Research suggests a U-shaped relationship where both low and very high intakes may associate with cancer risk; high-dose B12 has not shown clear protective effects and could potentially support pre-cancer cells, though proof in humans is lacking. Elevated B12 in cancer patients is often an epiphenomenon (liver release or binding proteins increasing blood levels) and can serve as a cancer marker rather than a cause. For most people, normal dietary intake or modest supplementation suffices; avoid megadoses and focus on balance, healthy habits, and routine screenings.

via ScienceAlert|

#biomarkers #cancer-risk #nutrition

health3 months ago•5 min saved

Creatine Dosage Shifts: Higher Doses May Help Brain Health, But Five Grams Still Works

Traditional 5g/day creatine remains solid for muscle performance, but emerging research is exploring higher doses (potentially up to 10g/day or more) for brain benefits, with data limited to specific conditions. Safety at higher doses appears acceptable in studies, but cognitive gains aren’t yet universal. Practical takeaway: 5g/day is fine for most; some may experiment with 10g/day (split into two doses) to potentially gain bone and brain benefits, while continuing resistance training. Evidence will sharpen in coming years.

via Men's Health|

#bone-health #brain-health #cognitive-function

health3 months ago•266 min saved

Dietitians Pick Magnesium for Sleep, Recovery, and Filling Diet Gaps

Dietitians say magnesium is the go-to daily supplement to help fill nutrient gaps when foods don’t meet the daily targets (400–420 mg for men, 310–320 mg for women). Magnesium supports sleep by calming the nervous system and aids muscle and nerve function, which is why many take magnesium glycinate for sleep and recovery. While many people can benefit, those with kidney disease or certain medication interactions should consult a clinician and start with a lower dose (the general upper limit is 350 mg/day). Emphasizing a food-first approach, magnesium can be particularly helpful for athletes, older adults, and anyone with consistently low magnesium intake to reach daily needs.

via AOL.com|

#dietitians #health #magnesium

lifestyle3 months ago•35 min saved

Magnesium nudges sleep a little, but it's not a cure-all

A German home-based trial (n=155) found magnesium bisglycinate, taken as 250 mg elemental magnesium before bed for four weeks, modestly reduced insomnia symptoms versus placebo, but the effect is small and not a cure. The study emphasizes timing and routine, though it did not track sleep stages with objective measures. Diet remains the safer starting point for magnesium intake, with foods like seeds and greens; supplements may help those with low intake but can cause GI issues at higher doses. Medical advice is advised for kidney disease or interactions with certain meds, and cognitive-behavioral therapy for insomnia remains a stronger proven treatment for chronic insomnia; more rigorous studies with objective sleep data are needed.

via Earth.com|

#insomnia #lifestyle #magnesium

health4 months ago•2 min saved

Fatigue Could Signal Vitamin D Deficiency, Doctors Say

Vitamin D deficiency is the most common micronutrient shortfall in the U.S., with about 94% not meeting daily needs. Fatigue is the top symptom (often persisting despite sleep), plus sweating, joint/muscle pain, and mood changes. Vitamin D supports bones, calcium absorption, immunity, and inflammation control. NIH recommends 600–800 IU daily, but experts often suggest 1,500–2,000 IU; taking more than 10,000 IU daily can be dangerous. Get your levels checked and follow a personalized plan from a doctor, and remember supplements are not medicines and should be used cautiously in pregnancy, nursing, or for children.

via Prevention|

#deficiency #dosage #fatigue

health5 months ago•6 min saved

Creatine Super-Dosing: Promising for the Brain, Not a Silver Bullet

The piece examines rising interest in higher creatine doses (around 20–25 g/day) for potential cognitive benefits, especially during sleep loss. While traditional dosing of about 5 g/day remains effective for most, some studies suggest higher doses may boost memory and brain energy in certain groups and blunt cognitive decline after sleep deprivation. For healthy individuals, 5–10 g/day is typically enough, and a cautious 20–25 g dose before a sleepless period might be worth a short trial, though GI upset can occur and more robust research is needed. The author, noting low cost and strong safety, suggests testing the approach over a few weeks to see if it helps in real life.

via Men's Health|

#cognition #creatine #dosing

health7 months ago•5 min saved

Vitamin D Deficiency Tied to More Severe Flu Infections

An observational study of 36,258 UK Biobank participants found severe vitamin D deficiency (<15 nmol/L) linked to a 33% higher hospitalization rate for respiratory infections, with each 10 nmol/L increase associated with a 4% drop in hospitalizations; about 18% of Americans have insufficient vitamin D. Experts warn this is not causation, advise testing and doctor guidance before supplementation, and emphasize vaccination and other preventative measures as primary flu defenses.

via Prevention|

#deficiency #flu #health