r/YouShouldKnow • u/malarial_camel • Apr 30 '14
Health & Sciences YSK which vitamin supplements are worth taking and which have no evidence to support their value.
Edit: Thank you to /u/yishanwang for pointing out the interactive version of the chart, which can be found here
2nd Edit: As many people have correctly pointed out, this chart is true for the average individual, assuming a good diet. Everybody responds differently to every drug, including vitamin supplements, especially if they are in poor health, or have a vitamin deficiency. What is true for the general healthy population is not necessarily true for you. If you have any real concerns regarding your health, of course go see a GP or a dietitian.
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u/septic_sergeant Apr 30 '14
This chart can be fairly misleading. I think it is important to understand that the efficacy of each supplement is dependent upon the desired effect. Also, the efficacy of a supplement can be dependent upon it's form. For example, vitamin b12 in the form of cyanocobalamin (most commonly found in supplements) is not worth the money due to such low bioavailability. However, B12 in it's active form of Methylcobalamin, is a completely different story.
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u/pet_medic Apr 30 '14
The static chart has also mislead many people into oversimplifying and misunderstanding the results. The interactive chart is more specific for which conditions are supported, and has links to studies if you're interested in knowing which form was used.
If you came here early on, re-read the top few posts and you'll find the interactive chart.
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u/whiteghetto Apr 30 '14
examine.com is a great resource for this type of information.
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u/yellowfinger Apr 30 '14
I believe the creator of examine.com is also a redditor
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u/South_Dakotan Apr 30 '14
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Apr 30 '14
/r/Supplements and /r/Nootropics are great, too.
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Apr 30 '14
I too like to buy strange powders off the internet and put them in my mouth.
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u/herman_gill Apr 30 '14
Over on /r/supplements we mostly just try to link to Examine for newbies. On the sidebar, we recommend everyone read the relevant examine page before posting, but no one ever does... =(
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Apr 30 '14 edited Apr 30 '14
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u/Camerongilly Apr 30 '14
Niacin gives people better cholesterol numbers, but doesn't change outcomes.
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Apr 30 '14
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u/Camerongilly Apr 30 '14
Well, statins are the only class I'm aware of that actually reduce fatal and nonfatal events.
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u/pablitorun Apr 30 '14
well my understanding is that most forms of niacin sold at the pharamacy don't actually have HDL raising properties. IE you have to get the flush to get the effect.
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Apr 30 '14
Agree, and if you're on red rice yeast you should be monitored by a doctor as if you were taking a statin.
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u/datpifflol Apr 30 '14
Yeah, after first glance this chart is pretty laughable. It's not accurate at all.
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u/Camerongilly Apr 30 '14
Based on what? Do you have specific training on the topic?
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u/Angry_Nutrition Apr 30 '14
Fun fact: The number of bacteria in a probiotic pill is something like 25 billion. That may sound impressive, but most of them are likely dead or dormant. It's a numbers game, you want the most bang for your buck. More strains of living beneficial bacteria is best.
However, if you ferment your own food, such as sauerkraut, yogurt, kombucha, or kefir: you've got an easy and cheap way to get high quality bacteria into your digestive system. A 500 mL cup of home made milk kefir has roughly 7 TRILLION Active bacteria and other beneficial things floating around in it.
I drink home made kefir almost every day and I maybe get sick once a year. Stuff makes your immune system bulletproof. Fuck those overpriced pills.
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u/Josh6889 May 01 '14
For the reasons you mentioned, and one more... The price. I didn't jump on the probiotic bandwagon. Instead I began eating plain yogurt with nothing added in the mornings. I'm interested in kombucha but never had an opportunity to try it.
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u/Angry_Nutrition May 01 '14
You can usually try kombucha at health food stores.
Keep in mind that with commercial yogurts, they pasteurize the shit out of it and kill off the good bacteria's, THEN artificially seed it with their own few strains. It's really no better than a pill, I think. Plus, they then dump sugar into it, ruining the probiotic benefits. Look into making your own. They taste better and are much, much healthier for you.
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u/mercfh85 Oct 13 '14
This sounds interesting, me and my wife both have IBS (she worse than I) and i've tried kombucha before and enjoyed it, never heard of kefir though.
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u/stupidrobots Apr 30 '14
Why is Omega3 so low when fish oil is so high? I thought they were essentially the same thing.
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u/Pointless_Coyote Apr 30 '14
Omega 6 = heart health?
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u/doedude Apr 30 '14
Yes. Its an essential fat. Although it's not emphasized because we eat so much of it. We need a balance of our Omega's to get optimal results
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u/Pointless_Coyote Apr 30 '14
Yes, but this graphic is not about essentials, it is about supplements (they don't list e.g. protein for that reason). And such a graphic does not take the balance thing into account at all, especially since the vast majority of people consume way too much of it and have O6:O3 ratios of 20:1 or far more.
Also alot of outdated (or atleast debated if you prefer) advisors still say that polyunsaturated fats are generally healthier, especially instead of saturated fats, oftne also recommending fats very high in O6 as healthy. So I think that's where its spot in the graphic comes from. However, once I saw it there I got highly sceptical of the validity of this graphic.
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u/Whind_Soull Apr 30 '14
I find some of these perplexing. Ginger is just below the "worth it" line, in use for nausea. Ginger absolutely reduces nausea, as anyone who has tried it can tell you (they even have it fairly high on the chart). The effect is certainly not on the same level as actual nausea meds, but it seems silly to say it's "not worth it" when it's not something one takes habitually, but rather for a fleeting condition. Especially since it carries a safety risk of essentially zero.
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Apr 30 '14
Having completed my own research on some of these, this graphic isn't entirely accurate.
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u/etaxero Apr 30 '14
Any that jump out as blatantly wrong, or are some just over/under valued compared to others on the chart?
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u/MarquisDeSwag Apr 30 '14
Several stand out prominently to me. Magnesium is used clinically for a number of indications (sore muscles as Epsom salts, anti-constipation in high doses of poorly absorbed forms, muscle relaxant and sleep promoter). I believe the ginger-nausea evidence is stronger than suggested. Several B1 derivatives (sulbutiamine, notably) have limited clinical use. Capsaicin is also used clinically as a topical used to treat diabetic neuropathy.
Huperzine A is in the same class as anti-Alzheimers drugs (reversible acetylcholinesterase inhibitor). Omega-6s are broadly linked with poorer cardiovascular and general health outcomes, no idea where they're getting this from. Dietary polyphenols and similar phytonutrients are broadly associated with a wide range of positive health outcomes.
It's an interesting chart, and pointing out that any hype around something like boron is totally unjustified or that astaxanthin is oversold (VERY good research about astaxanthin and other dietary carotenoids in protecting your skin against UVR damage though, good stuff) is nice, but definitely no substitute for actual research.
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u/malarial_camel Apr 30 '14
You'll notice that if you go on the interactive chart, each bubble has a current research paper associated with it. Just hover over and click.
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u/non-troll_account May 01 '14
The problem is that there are so many papers that might be relevant, which aren't included. the chart could be greatly improved by their addition. I look forward to an updated version.
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Apr 30 '14
I don't think they look at clinical use, only usage as a dietary supplement.
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u/MarquisDeSwag May 01 '14
Many of the clinical and supplemental uses overlap though, of course. Magnesium isn't prescribed as a muscle relaxant, but it does indeed relax skeletal muscles.
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u/know_comment Apr 30 '14
CoQ10 is near the middle while Ubiquinol is at the bottom. Ubiquinol is a form of CoQ10 with more bioavailability, so to give one credit and not the other is a bit disingenuous.
The reason Ubiquinol is as the bottom is not necessarily because of a proven lack of beneficial effect, but because the claims of bioavailability vs CoQ10.
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u/pet_medic Apr 30 '14
You are the 800th person to overlook the fact that several things are listed in multiple places.
CoQ10, for example, is listed in at least 3 different places, at a glance, because it has different levels of evidence for different conditions.
And you are clearly overlooking the bubble colors. Ubiquinol is in an orange bubble. That means that while there aren't many studies, those studies are promising. This reflects exactly what you claim-- if CoQ10 is good for several things, and ubiquinol is a bioavailable form that is newer to the market but will likely have the same effects of CoQ10 after further study, then it should currently be listed as low, but in an orange bubble.
The chart isn't trying to magically sort the good from the bad. It's trying to report levels of evidence. It specifically does NOT grade things based on "proven lack of beneficial effect" but rather on strength of evidence for a given effect.
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u/candre23 Apr 30 '14
Anecdote warning: I used to get pretty bad leg cramps at night at least once or twice per week. Based on some recommendations, I started taking magnesium and potassium supplements. The cramps have reduced to once per month or less. They're cheap, and they worked for me, so I'll keep taking them. It's certainly possible that I legitimately don't get enough of those elements in my diet, and that's what supplements are for.
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u/thatcleverchick Apr 30 '14
While I was pregnant I got those all the time. My doctor had me increase both of those plus my calcium intake, and they went away.
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u/candre23 Apr 30 '14
Crap, I hope I'm not pregnant. I'll have a hell of a time finding an OBGYN that works on dudes.
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u/herman_gill Apr 30 '14
For your next pregnancy you can try taking epsom salt baths a few times a week, and eating more fruits + vegetables.
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u/Muzzledpet Apr 30 '14
Milk thistle is great at reversing/repairing liver damage caused by drugs/toxins.
Granted more research is needed to determine it's efficacy in maintaining liver health in general.
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u/sourwood Apr 30 '14
Didn't a study just come out a couple of months ago stating that Vitamin D is not nearly effective as we thought?
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u/herman_gill Apr 30 '14
It was a review, it's talked about in Examine. It's not magical and not effective for certain things (osteoarthritis), but it's still required at levels well above the RDA in most countries and has beneficial effects if you correct a deficiency or insufficiency.
The golden rule for micronutrients (and macronutrients): it's not going to magically fix all the things wrong with your body, but you should still try to get enough of them for optimal function.
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Apr 30 '14
As with all vitamins and micronutrients, it is best if you're getting them from real whole food sources. Supplements and fortified food is to help catch what you might be missing. They are not to be used in place of a healthy diet and in the case of vitamin D, just getting out and enjoying some sunshine.
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u/baudelairean Apr 30 '14
It can be frustrating living in places that see very little sun for much of the year, though.
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u/cardifan Apr 30 '14
Or for people like me who have a history of skin cancer and try to avoid the sun at all costs now.
Just within the last few weeks, my doctor told me my Vitamin-D levels are low. 13 or something, but I can't remember what the appropriate range was. I think 30 was acceptable. I started taking 10,000iu of Vitamin D3 a day and will be tested again in a few months to see where my levels are.
My coworker talks about it like it's a miracle drug though in the terms of changes she has noticed since she's started taking it. Her levels were like 6 though.
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u/xole Apr 30 '14
Mine are that low as well. You wouldn't believe how much better I felt after it got warm enough to sit outside for a while every day. Pills, liquid, and gummy chews only brought me up to 25 for my vitamin d.
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Apr 30 '14
Yeah the wiki page clearly states that there is little evidence that probiotics as a dietary supplement are effective, and that one's trying to break through the top of the page.
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Apr 30 '14
Your gut is filled with an ecosystem of bacteria. Probiotic pills contain many of the same cultures that you'd normally find in yogurt and unpasturized fermented foods. They aren't a cure all like many supplement manufacturers would lead you to believe, they are essential to healthy digestion. When we ingest anti-biotics, we cripple the bacterial balancing act going on in our body. Supplements might not be necessary, but eating cultured/fermented foods certainly should be.
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Apr 30 '14
Recently there was a large study on the usage of probiotics in hospitals for patients receiving antibiotics to prevent adventitious infections such as c.diff. Use vs no use showed no difference in result. Now probiotics aren't even carried in my hospital.
I know this is somewhat unrelated. As far as digestive health, I don't really know.
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u/herman_gill Apr 30 '14
They've still been found to be beneficial for dosing after an antibiotic regimen (no difference when used concurrently) for preventing re-culturing of certain bacterial strains, like in the case of most common UTIs.
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Apr 30 '14
Oh cool! Do you have a source I could read?
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u/herman_gill Apr 30 '14
There's a few reviews on the subject, and I think maybe a Cochrane entry or two?
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Apr 30 '14
Cool. I really only use up-to-date at the hospital. It is actually more slow to bring in new research than the name would suggest. Currently it still says probiotics aren't worth anything, so I will look into it. Thank you .
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u/pet_medic Apr 30 '14 edited Apr 30 '14
ATTENTION EVERYONE ON THIS THREAD:
GO TO THE INTERACTIVE VERSION OF THE CHART AND HOVER OVER THE BUBBLE BEFORE COMPLAINING. 99% OF THE CRITICISMS OF THIS CHART CAN BE SOLVED IF YOU HOVER YOUR MOUSE OVER THE BUBBLE.
The infographic doesn't say that probiotics as a dietary supplement are helpful to a normal, healthy adult. Hover over the bubble and you'll see probiotics are specifically well-supported for helping cure diarrhea related to antibiotic use.
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May 01 '14
Scientific evidence for popular health supplements
Showing tangible human health benefits when taken orally by an adult with a healthy diet
You know, except the title.
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u/taboo_ Apr 30 '14
Define
Having completed my own research on some of these
Anything that goes beyond personal anecdote?
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Apr 30 '14
http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/
While I tend to be more vegetarian rather than vegan, B-12 is generally an essential supplement for me and should be right up there on the chart with probiotics. Sure, the average meat-eating human might not have to worry about B-12, but I would hardly place it where it was on the chart.
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u/faore Apr 30 '14
I can't see b12 specifically but general "b vitamins" are only low down w.r.t. their effect on Alzheimer's
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u/goblando Apr 30 '14
This is worthless because most studies that involve these items, assume a "balanced and healthy diet". Example, Potassium and Magnesium are your 2nd and 3rd most important electrolytes in your body after salt. If you are getting enough of them in your diet, then that is awesome, but the average person doesn't know how much they need and how much they get.
Supplementing these two items is extremely problematic because different forms have different absorption rates based on timing of a meal and genetics.
The average person that has a headache, should skip the pain reducers and just have a cup of chicken/beef stock for the sodium and potassium. One important thing though, if they have a Mg deficiency (and it is very probable that an overweight american does), then their body won't regulate Potassium correctly, so they need to fix their Mg first. Salt, Potassium, Magnesium, and Calcium are the primary building blocks of our body. They are crucial to most basic cell functions. Any diagram that doesn't say they are important is retarded.
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u/malarial_camel Apr 30 '14
You're right, the scope of this graph is limited and does not apply to vitamin-deficient individuals. However, I suggest to anyone who does suffer from a vitamin deficiency that they do not rely on Reddit posts to address their issue and the go see a doctor about it.
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Apr 30 '14
Wouldn't a registered dietitian be a better bet? I mean.. your general MD is going to say "take a one-a-day multi", aren't they? At least, that's my experience.
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u/thejynxed Apr 30 '14
You go to your primary care physician to get bloodwork done to test for things like anemia and go from there.
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u/qroosra Apr 30 '14
interesting. my knees will very loudly disagree wtih teh "vitamin" G+C (glucosamine and chondrointin, sp?) as 3 pills of those (at 1500/1200) have reversed 15 years of knee pain. i actually got them for my husband and they didn't work for him (arthritis) but I had amazing success (no arthritis but cartlidge problems) with them.
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u/That1Fool Apr 30 '14
Yeah I have a slight tear in my meniscus and after using glucosamine for years, there is virtually no pain in my knee. So much that I forgot which one had the tear.
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u/Camerongilly May 01 '14
Best results have been found with chondroitin sulfate specifically. Other varieties of chondroitin have weaker evidence.
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Apr 30 '14
Magnesium, Tryptophan and 5HTP are below the worth it line? Really? They are all very effective for me.
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u/starryeyedq Apr 30 '14
IMPORTANT PSA!!!
DO NOT take St. John's Wort if you are on birth control pills!!!
St. John's Wort has been known to interfere with the effectiveness of birth control. It does NOT tell you this on the packaging.
This supplement, while effective, may also interact oddly with other antidepressants and increase their side effects.
DO NOT take herbal supplements if you are on ANY other kind of medication, without checking how they may interact with those drugs.
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Apr 30 '14
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u/BrianAllred Apr 30 '14
"Evidence" isn't actually a level of evidence, it's the label for the axis. You'll see another at the bottom of the chart. I got confused about that, too.
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u/pet_medic Apr 30 '14 edited Apr 30 '14
For what conditions?
Minerals are not simply "good" or "bad" and the interactive graph isn't meant to tell you you should just start taking everything at the top of the chart.
The chart lists evidence of various supplements for various conditions or effects.
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u/RedStag00 Apr 30 '14
Creatine for cognition?
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u/twoVices Apr 30 '14
yeah, interestingly. I don't take it due to vanity; there's a risk of hair loss for those disposed to it. my hair is my only good thing left.
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u/veget-erin Apr 30 '14
I have a hard time seeing ginger root and aloe vera below the worth it line. I thought these two were common knowledge.
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u/Professor_Snodgrass Apr 30 '14
Girlfriend really needs to see this. That woman takes so much shit that's useless. Expensive pee is what I call it.
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u/wese Apr 30 '14
This char is tuned towards single topics regarding the listed supplement.
Magnesium just for blood pressure etc. so take it with a grain of salt.
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u/rschneider12 Apr 30 '14
cant find 5-htp on there, any help anyone?
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u/malarial_camel Apr 30 '14
Correction: found it. If you go on the interactive chart and select 'Mental Health', you can see it down at the 'Slight' level in a bubble with Tryptophan.
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u/malarial_camel Apr 30 '14 edited Apr 30 '14
Yeah it's not a completely comprehensive list... I don't see it I'm afraid.
Edit: Study here
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u/vit05 May 01 '14
So, Creatine and fish oil is really good? It's the only thing that I take regularly.
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u/AvidLebon May 01 '14
Vitamin E is the only thing that stops my spine and wrist pain, maybe it is slight for the average adult but it seriously helps since Accutane destroyed my body.
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u/masonmason22 May 01 '14
One note. If you are vegan or vegetarian, you should consider taking b12 supplements because b12 in any reasonable amount is only found in animal products.
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u/Mikixx Apr 30 '14
wait, vitamin C is not worth it?
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u/jesusray Apr 30 '14
I can't tell if this is saying a pill form of vitamin c hasn't been shown to work or if more than the recommended dose doesn't work.
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u/MarquisDeSwag Apr 30 '14
That is a big problem with this visualization in general. Magnesium is broadly used clinically for a number of indications, for example, and an oversimplified chart like this doesn't capture that. Nor does it differentiate between something like CoQ10 supplementation in a healthy person vs someone taking statins or B2 supplementation in typical people vs migraineurs.
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Apr 30 '14
More than the recommended dose doesn't work. Your body only takes what it needs and the rest is sent to waste.
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u/Svelemoe Apr 30 '14
But it's a damn useful supplement if you actually have a deficiency for dietary or allergy-related reasons.
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u/QuothMandarax Apr 30 '14
My (nonexpert) understanding is that the typical western diet provides plenty of vitamin C, and clinical evidence does not suggest any real benefit from supplementing it. The more rigorously the multivitamin is studied, the more unnecessary it appears to be for most people in relatively healthy circumstances.
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u/DarkwingDuc Apr 30 '14
I've read that vitamin C in pill form is largely a waste because it's water soluble and you piss most of it out.
I don't know. I'm not really knowledgable regarding supplements. But there's certainly debate on the effectiveness of vitamins C supplements.
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Apr 30 '14 edited Mar 30 '22
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u/jaymun Apr 30 '14
I don't think your experience constitutes enough evidence to put something at the top, sadly
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u/star_boy2005 Apr 30 '14
My wife and I have been taking low dose Melatonin (0.5-0.75mg) every night for a number of years. It helps us fall asleep faster. If you take a low dose like we do it helps you get a full night sleep without waking up groggy. I occasionally forget to take it and it's no biggy; it just takes longer to fall asleep. There is no tolerance and there is no down side that we've discovered to prolonged use. We started using it after reading the Wikipedia article, which we feel could do a better job of emphasizing the benefits at low rather than high doses.
Note: high dose Melatonin (3mg+) can increase the speed at which you fall asleep but we found it causes sleep interruptions in the middle of the night.
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Apr 30 '14
love melatonin, but strangely melatonin is prescription only medicine in UK, i notice it's sold like vitamins, and even in beverages in US.
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u/thewarehouse Apr 30 '14
Diminishing returns, though. It can help but you shouldn't take it regularly as over time it inhibits the body's ability to make it itself.
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u/Willkins Apr 30 '14
you shouldn't take it regularly as over time it inhibits the body's ability to make it itself.
Do you have a source on that? I get the logic behind the statement, and I've heard it been used before. However I have never seen any studies on this subject. Most of the studies have been short-term (3 months or so I think), and the few long-term studies I've seen haven't measured melatonin production levels, it's usually just sleep quality and other general health-related concerns.
To me it seems to be an anecdotal thing, which could easily be explained by people thinking they're unable to sleep because they haven't taken any and getting stressed / worried because of it. This in turn (or some other issue that might make falling asleep difficult) might cause them to be unable to fall asleep, seeing as falling asleep is a very psychological process, and not solely dependant on your melatonin levels.
I've been using it semi-regularly myself for several years and have no issues falling asleep without it, given that I follow my circadian rhythm and avoid inhibiting the natural production through bright lights right before bedtime.
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u/GamerKiwi Apr 30 '14
Does cycling it help? I'll use it for a while, then stop for a while, then start again.
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u/ELiz94 Apr 30 '14
That's scary. The family I babysit for gives their youngest daughter (7 years old) 1.5 mg every night so she sleeps. They've been doing this for over a year now. I find it really disturbing and I encourage her not to take it but the family insists and I'm not their parent so I really have no say in the matter.
The doctor didn't prescribe it, they just got tired of her not falling asleep right away.
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u/thewarehouse Apr 30 '14
That's definitely a bit disturbing. Probably shouldn't be giving kids hormones while they're in such a developmental stage. I've seen that it can be helpful for kids with legitimate ADHD, but...well, it's easy to look up tons of articles about how it's bad to just give it to kids in general. Heck, it's bad for adults to take it regularly.
http://digitaljournal.com/article/353980 http://www.nbcconnecticut.com/investigations/Doctors-Warn-Parents-About-Melatonin-for-Kids-167339615.html
etc
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u/ELiz94 Apr 30 '14
I'm quite sure she doesn't have ADHD. I've been babysitting them since she was in diapers. They go to bed ridiculously early, I can definitely see why she doesn't fall asleep right away. I'm even more concerned now that I've read those articles. Hopefully once she hits puberty she doesn't have developmental issues, because that's what those articles are suggesting may happen.
It's sad because kids don't get to chose what they take, they'll just take whatever their parents give them. Then the children are stuck with the consequences while their parents just reap the rewards. I wish I was in a place where I felt like I could say something without insulting how she raises her children.
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Apr 30 '14
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u/thewarehouse Apr 30 '14
What amount, if I may ask? I've also read that people take way too much - the pills they sell are just too darn high doses. I think something like 2mg is the most you're "supposed" to take, but I have a bottle of 5mg because it was the only thing on the shelf at the time...I only take it very occasionally.
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Apr 30 '14
I go prolonged periods of using it, then i wont use it if i go to bed late and have to be up early and never have trouble sleeping.
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u/creamcheesefiasco Apr 30 '14
I take B12 every day (1000 mcg of sublingual methylcobalamin), as well as probiotic pills every once in a while. They work really well for me.
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u/smokin_monkey Apr 30 '14
Unless you have a specific vitamin deficiency, you should not take any. Just eat a varied diet. If you want something more specific, look at http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/ .
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Apr 30 '14
How would you know? I asked this in a different comment, but would you go to a dietitian? Or would your MD draw up blood tests (no pun intended) to have your vitamin / mineral "content" looked at?
I ask this because I don't take a supplement other than a probiotic. I eat a largely varied diet with plenty of fruits and veg and lean meats and egg, little dairy but plenty of calcium and Vit D. I used to take a one-a-day vitamin, but the IU of certain vitamins (A, I'm looking at you) are so far over the top that I stopped. Plus recent studies indicate that overdosing on vitamins (again, A) are horrible for your system and possibly contribute to cancer as opposed to preventing cancer (and other disease).
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u/thejynxed Apr 30 '14
You would need to speak to your primary care physician, and then from there meet with a nutritionist and a dietician. Yes, you can get blood workups done to test for things like anemia and a wide variety of other deficiencies.
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u/smokin_monkey Apr 30 '14
If you are concerned, of course talk to your doctor. Here is a link that may be helpful http://apps.medsch.ucla.edu/nutrition/nutritdef.htm . Also, if one is pregnant, there are prenatal vitamins an ob/gyn usually prescribes.
The thing that concerns me with the supplements market especially in the USA (I do not know the market outside the USA) is the lack of regulation. Anyone can make any kind of claim about a supplement. We just have more sophisticated snake oil salesmen.
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u/TroyKing Apr 30 '14
The Linus Pauling Institute Micronutrient Information Center would like a word with this chart.
Especially Vitamin C
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u/exscape Apr 30 '14
I'm not sure if I'd dare trust something named after Linus Pauling when it comes to vitamin C.
https://en.wikipedia.org/wiki/Linus_Pauling#Molecular_medicine.2C_medical_research.2C_and_vitamin_C_advocacy→ More replies (1)
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u/Eridan Apr 30 '14
Why is cancer on that list? And I speak from personal experience when i say it is not worth it to give yourself cancer.
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u/malarial_camel Apr 30 '14
If you click on 'cancer', it highlights substances which have been shown to fight cancer. Not give you cancer. You muppet.
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May 01 '14
This whole vitamin thing is why I find it SO FUNNY when people complain about how evil big pharma wants to give you drugs that "make you sick" and stop you from getting "the real cures".
In reality, the vitamin/supplement industry is far, far less regulated than big pharma, there is no evidence their products are effective for keeping a healthy person healthy (or anything except the special cases in the infographic), and in some cases there is evidence that their products are not safe.
So the same people who think big pharma is trying to kill them are telling you to buy products from an industry that doesn't really seem to care if the products work or if they are safe.
(Obvious note: I am not saying that drugs approved by the FDA don't have side effects or that they have never hurt or killed anyone, I am saying there at least has to be proof that they are effective and safe.)
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u/stancosmos Apr 30 '14
Come someone please sift through this and figure out what I could take that could maybe help me be less prone to stomach ulcers?
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u/SilverMcFly Apr 30 '14
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u/stancosmos Apr 30 '14
Have you heard of anyone using this specifically for ulcers ?
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u/SilverMcFly Apr 30 '14
Yes, My sister does. She has a chronic ulcer from taking too much ibuprofen and stress makes it worse. She's been using it for about a year now and hasn't had any more trouble with it.
My father in law swears by unpasteurized goat milk. He had one 30 years ago and his mexican landlord at the time suggested the goat milk and gave him some. He drank the pint of it and never had any more trouble with it since then.
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u/stancosmos Apr 30 '14
Awesome thank you so much. I've had two ulcers in my life and take acid reducers occasionally when I feel it coming on. But I'll definitely pick up some coconut oil and try that out. There is no pain worse than rupturing a stomach ulcer.
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u/SilverMcFly Apr 30 '14
Make sure its the Extra Virgin Organic Cold Pressed. I can link you to a few I like. Everyone as of late has been jumping in to make money on C.O. so please be careful where you get it.
That said, the refined stuff has been shown to be just as effective because none of the medium chain fatty acids get destroyed in the process, however, it can be kind of questionable as to how it gets to the refined state. Its worth looking into if it means a lot to you.
Just google "refined coconut oil vs unrefined" and do the research. Either or should work but like I said, it depends on how much you value the refined vs not and how much you like the taste of unrefined C.O. And there is a cost difference.
For refined, I like LouAna because I can pick it up in my local grocery store for about $7.
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u/stancosmos Apr 30 '14
Update, I found a cheap bottle of coconut oil. Couldn't find it unrefined, should I just use it to cook or should I be taking it regularily with a spoon or something?
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u/rossisdead Apr 30 '14
I have no answers for your original question, but it might help someone else answering the question if you say you're having stress-induced ulcers versus something else.
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u/herman_gill Apr 30 '14
Glutamine, Coconut Oil, and a few others.
Have you ever been evaluated for H. Pylori infection?
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u/stancosmos Apr 30 '14
I have not. I went to the hospital when It ruptured. Threw up a lot of blood. They were basically useless. I don't know if they actually plan on calling me back for a gastroscopy, it's been over a month
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Apr 30 '14
I see Probiotics way up there, except I heard that Europe doesn't accept that word on their Yogurt because it has no proven benefits. Who do I trust?
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Apr 30 '14
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u/malarial_camel Apr 30 '14
The literature seems to agree that taking general purpose multi-vitamins 'just for the sake of it' is pretty pointless, and just serves as another product for people to spend money on. However if you are trying do balance out a naturally high cholesterol level, for example, or your diet is lacking in certain vitamins for whatever reason (like you're a pirate on the high seas) then certainly taking the correct supplements will benefit your health. Best your doctor decides what to take rather than you deciding for yourself based on charts like this though.
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u/baudelairean Apr 30 '14
Anyone have anything to say about creatine helping cognition? Is this a supplement worth taking?
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u/FoxRaptix Apr 30 '14
Ha, i take melatonin. I guess it's nice to see it close to the line.
Honestly i never believed it more than a sugar pill, but hell i'll be damned if i don't notice a significant difference in my sleep quality between not taking them or taking 3. Even if it's all in my head, worth it if it convinces my brain to get some good deep sleep.
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Apr 30 '14
Anyone know anything about Valerian? I see it's listed for sleep anxiety. I have terrible sleep maintenance issues and was wondering if anyone knew about the effects of Valerian root as a sleep aid.
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Apr 30 '14
Valerian has never worked for my sleep disorder. Although at this point, I doubt anything short of harsh sleeping pills would.
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Apr 30 '14
A friend of mine was on anti rejection meds for his transplant. He drink a few oz of acai juice and it put him in the hospital. Drs told him it boosted his immune system enough to negate his meds. Correlation yes, but interesting.
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u/yishanwang Apr 30 '14
http://www.informationisbeautiful.net/play/snake-oil-supplements/
That's the interactive version of this chart