The Apprentice Doctor

5 Powerful Supplements and 5 That Waste Your Money

Discussion in 'Doctors Cafe' started by salma hassanein, Mar 16, 2025.

  1. salma hassanein

    salma hassanein Famous Member

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    5 Supplements That Work

    1. Vitamin D
    · Essential for bone health, immune function, and reducing inflammation.

    · Most people, especially those in colder climates or with limited sun exposure, are deficient.

    · Strong evidence supports its role in reducing the risk of osteoporosis and even certain cancers.

    · Recommended dosage: 600–2000 IU per day, depending on deficiency levels.

    · Best absorbed with fatty foods due to its fat-soluble nature.

    2. Omega-3 Fatty Acids (Fish Oil)
    · Rich in EPA and DHA, which are crucial for heart and brain health.

    · Proven benefits in reducing triglyceride levels, lowering inflammation, and improving cognitive function.

    · Best sources: Fish oil, krill oil, or algae-based supplements for vegetarians.

    · Dosage: 1000–4000 mg of combined EPA/DHA daily, depending on individual needs.

    3. Creatine Monohydrate
    · Extensively studied for its benefits in muscle performance and cognitive function.

    · Works by replenishing ATP stores, improving endurance, and aiding muscle recovery.

    · Also shows promise in neurological diseases like Parkinson’s and Alzheimer’s.

    · Dosage: 3–5 grams daily; loading phase of 20 grams for the first 5–7 days can accelerate results.

    · Safe for long-term use with no adverse effects on kidney function in healthy individuals.

    4. Magnesium
    · Vital for over 300 enzymatic reactions in the body, including muscle function and nerve transmission.

    · Helps reduce stress, improve sleep quality, and prevent migraines.

    · Deficiency is common due to poor dietary intake and soil depletion.

    · Best forms: Magnesium glycinate or citrate (better absorption).

    · Dosage: 200–400 mg per day.

    5. Probiotics
    · Supports gut health, digestion, and immune function.

    · Evidence suggests a role in reducing antibiotic-associated diarrhea, irritable bowel syndrome (IBS), and inflammation.

    · Effective strains: Lactobacillus and Bifidobacterium species.

    · Dosage: 10-50 billion CFUs daily, depending on health conditions.

    5 Supplements That Don’t Work

    1. BCAA (Branched-Chain Amino Acids)
    · Marketed for muscle growth and recovery, but research shows no significant benefit if protein intake is sufficient.

    · Whey protein or whole food sources already provide enough BCAAs.

    · Expensive and unnecessary for most people.

    2. Fat Burners
    · Often contain caffeine, green tea extract, or unregulated ingredients.

    · No substantial evidence supports their effectiveness in burning fat without diet and exercise.

    · Some formulations have been linked to liver damage and heart issues.

    3. Collagen Supplements
    · Popular for skin and joint health, but collagen is broken down into amino acids during digestion.

    · No guarantee that ingested collagen directly benefits skin or joints.

    · A well-balanced diet rich in protein and vitamin C can naturally boost collagen production.

    4. Detox Teas and Supplements
    · The body naturally detoxifies itself via the liver and kidneys.

    · Many detox products contain laxatives that lead to dehydration rather than actual detoxification.

    · No scientific backing for their claims of removing toxins.

    5. Multivitamins
    · A catch-all supplement with minimal benefits unless a specific deficiency exists.

    · No strong evidence supports their use in preventing chronic diseases.

    · A healthy diet remains superior for obtaining necessary vitamins and minerals.
     

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