Supplements - come and critique my list

[SoWhatDoWeDoNow]

I couldn't decide whether this should be in S&B or health, but as my shallow primary concern is with my appearance rather than my health I have opted for S&B.

I need to lose 2 stones in weight, my skin is looking ropey and I'm peri-menopausal with raging PMT. I get moody, I get brain fog, I get anxiety, I eat carbs as a way of dealing with emotional stress, and I feel like a pathetic wreck most of the time, although on the face of it I am very together and capable.

I have dabbled with low-carb eating and supplements on and off for years, and I love it but struggle to stick to it, even though I know it works and makes me feel better.

I am going to really make an effort now, as I think it would help my PMT and my skin, as well as my weight.

I have bought loads of supplements to help kick start me and stave off cravings as well.

An over the counter appetite suppressant for those days when I need a little help. Caffeine, guarana, green tea, all the usual stuff. They do work as a way of helping me ease into ketosis, and are good for those days when I fall off the wagon - they stop me over-eating when being fed carbs by other people, hectic schedule etc.

Krill oil. supposedly the best source of all the most valuable omega oils, good for the mood swings, concentration, skin, PMT etc.

Cayenne capsules. Not sure what to expect from those really.
Are they going to give me an ulcer or terrible heartburn?

5-HT supplement. Ditto. Although they are talked about alot in conjunction weight loss and boosting serotonin levels. As my carby over-eating phases are usually triggered by emotions/anxiety and stress I was hoping this might help.

A probiotic.

Kelp for boosted iodine. good for regulating your thyroid and good to ward off cancer.

Melatonin for better sleep and concentration.

A mixed supplement of L-carnitane, Coenzyme Q 10 and chromium.

I have taken them all except the appetite suppressant and the kelp today. I am sort of waiting for there to be some weird explosive reaction in my stomach. I'm a bit nervous about the cayenne.

Any thoughts?

Actually elizabeththefirst, most of us are deficient in many vitamins and minerals, not necessarily because we don't eat the 'right' things, but because we don't eat enough of them and/or most of our food has been so mucked about with in some way. A good multivitamin wouldn't hurt any of us, pretty much everyone should take some form of omega3 supplement and, living in the uk, a d3 supplement sept-April. Beyond that you are looking at more specific health complaints or requirements. I certainly wouldn't be messing about with unlicensed stuff. Also, as with exercise, it's impossible to out-supplement a bad diet.

www.nhs.uk/news/2011/05May/Documents/BtH_supplements.pdf

Supplements: who needs them? Report from NHS

OneDay my father (a well known scientist) has a series of papers coming out any day now all about Vitamin D and its effect on preventing autism, behavior, depression, mood disorders, sleep and satiety. I can't say too much more until the papers come out, but 5000 iu a day for most adults is a really good idea.

Elizabeth the problem is that it is difficult and expensive to ascertain if you are deficient in something. For the most part it's easier and cheaper to just take the supplements. In addition, although we are becoming increasingly aware of genetic anomalies that require additional supplementation in high doses, we are a long way off from being able to test regularly for all of them.. My ds has a genetic disease (mitochondrial dna mutation) that requires that he takes high doses of CoQ10 and L-Carnitine and additional supplementation of many of the other supplements mentioned in this thread. It's fairly clear, that he was much healthier than most with this disease for the first 11 years of his life (before diagnosis and high dose supplements) because I fed him an extremely healthy diet, but the additional supplementation of Vitamin D and a multi, were really essential too.

As Sleepwhenidie said, most people are deficient in vitamins and minerals and should be supplementing. Most, but not all, of the supplements can be taken without risk of overdosing (note - this is not the case for dietary aids, caffeine, st. john's wort, melatonin, and others) and are relatively cheap (I get mine online from Swanson Vitamins).

Sofia that is very interesting I am on vit d to counter meds I had for my transplant and have been on it 5 years and there are other heatlth improvements I have had which I can only attribute to it

I was reading a report that MS is so prevalent in Scotland and NI because of our lack of sunshine and therefore vit. D.

I've started to take magnesium, vit d and fish oils to help with Lupus.

Maybe you could leave the mood and iodine supplements until you have given the others ago? I'd give them at least 3 months.

A good one to start with is Pharmaton. It's a multi vit is recommended for after an illness. Usually one months supply is all that is needed and then move on to another one.

Alaska and the others are right. Some people don't like the truth.

if you are in normal health and eating properly, you have NO need of supplements. They will NOT make you lose weight. Basic science.

if you are not in normal health, go see a doctor rather than buying snake oil. If there was a magic weight loss pill, no-one would be fat.

food tastes better and is cheaper.

oh, and move around too.

specialsubject you are wrong. And there is a pile of scientific research to say that you are wrong. Suggesting that people are willful or capricious (by not "liking" the truth) if they disagree with you doesn't make you right.

It is NOT "basic science" that supplements are unconnected to weight. In fact it is current and quite sophisticated science that says that supplementation can help you lose weight (and help prevent all sorts of diseases and conditions). Of course this does not take place in a vacuum and you will have to regulate what and how much you eat and exercise too.

I have b12 every 3 months without it I would have lost all nerve sensation in my legs within 5 years It has transformed my energy levels too

Cocolepew I have a good friend with lupus and she started taking the same high doses of CoQ10 and L-Carnitine and riboflavin (+ vitamin d) that my ds takes for his mitochondrial disease (there is a fair amount of evidence that there is a mito connection for lupus) and has seen a huge improvement. She has not needed to take any of her conventional lupus medication in almost a year.

Could you tell me the dosage and the supplements she uses,thanks . I haven't started my meds yets so I'm seeing how well I can be before hand.
I know 2 women and one man who wouldn't be able to function without the vitb12 injections.

Thanks Elizabeth for the link, that report pretty much confirms what I said and what Sofia agrees with ...

That vitamin d is important and comes from sufficient exposure to sunlight - we don't get enough sunlight in this country, particularly during the winter, so the logical conclusion from that is that we need/would benefit from a vit D supplement.

That omega3 is very important (the cognitive benefits may not be proven but it won't be hard to find thousands of people who take omega3 and identify improved skin, hair, nails, mood, mental health in terms of depression, pmt...the list goes on with this....) and we must get it from diet - I would guess that many, many people don't eat the advised minimum amount of fish, particularly oily fish for example though.

Finally a multivitamin may not be proven to prevent cardiovascular disease etc but certainly won't hurt as an insurance policy for those who want to feel in optimum health...and never underestimate the psychological effect of feeling that you are taking good care of yourself with a multivitamin supplement .

Sorry to piss in your cornflakes, but you need to be really careful with vitamins and supplements. These things are usually metabolised in your liver and can cause damage if used over a period of time.

Taking unlicensed 5 ht is a bit dodgy. Also taking caffeine and melitonin seems odd. Fish oils, evening primrose etc can be helpful, but quaffing random supplements without considering the possible negative interactions is fool hardy. Google St. John's wort and paracetamol for an example.

I'm not saying vitamin and mineral supplements are ineffective, just that caution should be used. Just because you can buy something in holland and barret doesn't mean it's good for you.

If you really want to do this properly then pay around £80 for a consultation with an NHS registered dietitian ( many work privately too) and get some real advice based on your current diet.

When I saw your thread title, I thought you were talking about popping the odd Vitamin C/D or calcium supplement.

You are, almost without doubt, wasting your money.

If you want to lose weight and be healthier then adopt a healthy diet.
Unless you are cutting out major food groups for medical reasons ( ie I can't tolerate lactose so take calcium/magnesium) then it's unlikely you need anything at all.

The jury is out on Vit D. Some people think it's necessary in large doses- there is some evidence for this-but as it's not water soluble then you can overdose and it can be dangerous above a certain level.

Taking appetite suppressants is a real no-no- how are you going to get off them long term? You can eat plenty of low calorie foods that are filling- 2 apples have 65 calories for example.

You really are in danger of giving yourself more problems with everything you are swallowing.

Cocolepew if you pm me through mumsnet, I'll send you the dosage information and enough other related info to keep you reading right through the holidays.

As an aside, I thought melatonin was not sold legally in the UK? Some people use it to get over jet lag but unless things have changed you could only buy it online from overseas and not in the UK.

I've sent you one now Sofia.
TIA.

I think some of the stuff you are taking is overly complicated and potentially not good for you at all.
I'd go simple and bung vitamin C in there for starters, good immune system booster and also aids collagen productio, so good for your skin.

I was under the impression that melatonin was a prescription only item? Anyway, I take a few supplements, things like cod liver oil capsules and a good multivitamin as I feel these things will benefit me. However, the ONLY thing that has made me lose weight is assessing my diet and making positive changes to it. I have had help with this from someone in a field relating to weight loss but it is the only thing that has made any difference to not only my weight but to my sleeping patterns, my energy levels, PMT, bloating and constant headaches. The changes to my diet have also had a positive effect on my mood swings and emotional well being including but not limited to things like body image.

OP I wonder if you've read all the scientific /health reports that were in the national/broadsheet press about 3 weeks back? maybe not?

It was about how most supplements are unnecessary and how as a nation we've been conned into thinking that we need them- ironically at the same time as being more unhealthy/obese than ever!

You don't even need Vit C if you have 1 portion of the right fruit or veg daily. Our need for Vit C in minimal and this was highlighted in the report. It asked how many people in the Uk in the 21st C have scurvy. None- precisely. Any excess Vit C is excreted - the body can't use it.

There is some possible advantage in taking Omega 3, as many people don't eat enough oily fish or green veg, but this report also showed that it's more complicated than that- a lot depends on your age, gender and overall health.

This is worth reading

BBC news

Sofia what supplements do you take in conjunction with the vit d? I'm in agreement with what you say about mucked-about with food plus I think the way food is harvested before it's properly ripe then sat in supermarket depots really affects it's nutritional value. My parents have an allotment and the difference in taste is amazing.

In fact it is current and quite sophisticated science that says that supplementation can help you lose weight (and help prevent all sorts of diseases and conditions). Of course this does not take place in a vacuum and you will have to regulate what and how much you eat and exercise too.

yeah, funny that. I got a bit fat recently due to an injury making me move less, and too many biscuits. I ate a bit less and moved a bit more, and lost the weight. Didn't take any supplements. Never have. But then I eat properly.

please cite the evidence (Not some pill-peddler or celeb, the EVIDENCE) that supplements can help lose weight in a way that is not possible with guzzling less and shifting more. I'm interested to see it.

specialsubject I will post a link to my father's paper as soon as it is published. I think perhaps you have misread my post...supplements by themselves are not a solution to weight loss. However, vitamin d, to name one, plays a key role in the biochemical pathway to satiety. So if you are not getting enough vitamin d, your body may not be processing correctly the signals to say "i'm full" and you may continue to eat when you don't need to. This by itself is a simplistic explanation, but the research indicates that Vitamin D's role is significant enough in this pathway, that supplementation can significantly help with reducing obesity. Again, this doesn't happen without diet modification and exercise. I'm glad to hear that you eat properly, but the statistics are that the vast majority of the world does not. And the research indicates that it's enormously difficult to change people's eating habits and perhaps far easier to get them to take supplements.

jaffacakes those reports about not needing vitamins were based on some partial studies and not at all centered in scientific research. The main problem is a large gap between the scientists working on nutrition and the doctors giving you advice. There is very little education about nutrition in medical school. In addition a lot of the information that is out there, is fairly recent and it takes time to filter down from the scientists (who are not terribly good at communicating to the public - my family is full of them - I see this first hand) to the medical field.

BettyMacdonald I actually don't take any supplements at all as I eat an extremely well balanced diet and live in southern california and spend time outdoors. I did not say the thing about "mucked-about" food. I personally don't buy organic and prefer to get cheaper fruits and vegetables in large amounts. My kids took vitamin d when we lived in the uk and my ds continues to take a whole slew of supplements because of his genetic disease.

I agree with Sofia I've been taking 5000 IU of Vit D3 after reading studies that suggest it can counteract asthma symptoms. I've been asymptomatic for approximately 4 months now, which has been amazing. I'm just hoping that it continues as January is usually the worst for me.

SoWhat I have noticed that I seem to be more mentally alert since I began taking the Vitamin D. Might help with your "brain fog"?