This is a great discussion and a reminder of the strength of our small community. Even though our paths differ, the sharing feels good. Thank you @ng0rge, @Joseph_Lavelle , @DeStrider.
I still recall reading every one of the Adele Davis books. She was one of the very few pioneers who sought to develop an integrated perspective on nutrition and health. I also recall how the medical community and popular press considered her early death proof that her views were worthless. That was an early insight into their limitations. I’ll share others when time permits.
The problem of supplement overload, polypharmacy, liver health, etc. is always on my mind. I don’t have as much of a solution as a strategy. I classify my supplements for potential risk, potential benefit (all based on empirical research favoring quality research), degree of concentration, and a few other variables such as how closely they are related to my weak areas. As for concentration, my concern is low for supplements such as my daily dose of 5 mg. L-Ergothioneine which I could obtain in my diet. I review these at least annually based on current research. I review higher concentration supplements – such as concentrated curcumin, metformin, or ezetimibe – at least twice yearly to see if their inclusion remains justified. At present, rapamycin is the only “supplement” that I re-consider with each alternate week dose. Most weeks, I take at least one day off from most supplements.
While I take some supplements as research-based articles of faith, I have been able to get hard metrics on the benefits of other supplements. Astaxanthin is an example. My hsCRP has never been above 3.0 in the 15 years I have measured it but, through diet, I was able to reduce it to a consistent range between 0.5 and 0.9. After that, a research paper convinced me to add astaxanthin to my supplement stack to see if I could lower it further. I did and my level is now consistently less than 0.3. A good place to stop, I think.
Even though some research suggests little benefit at my age, my current goals are to lower my Apo(b) and my SHBG in ways (for Apo(b)) that do not involve statins. I tried them and cannot put up with the muscle pain and dysfunction. I also have genetically low LDH that runs 15-20% below the lower acceptable boundary and has for decades. For some, these low levels causes muscle pain or weakness but it has not for me. I ran 10Ks and marathons for four decades with no weakness or pain and generally placed near the top of my age division. I’m not optimistic about reducing or eliminating this deficiency.
I fully accept that the relevant efficacy of my supplement mix could range from slightly negative to significantly positive and that a few supplements might be a complete waste of money. Such is the risk of this kind of approach and I try to remember that in evaluation science, the last question to be asked and answered is, “Compared to what?”
I’m happy to share further if anyone has questions about my stack or has suggestions to share related to my current goals.
