*The supplements ep* - a new approach to vitamins, adaptogens, nootropics + herbs
Show notes
Dr. Sophie and Fiona discuss:
• Vit C and liposomal delivery • Vit C as a therapeutic supplement • The link between Vit C and collagen • Vit C and telomeres • Vit D and MS / long COVID • Types of vitamin D (and taking with vitamin K) • Magnesium (inc the link with stress / good sleep) • B vitamins – challenges with a plant-based diet • B12 and mental health • Omegas • Alpha-ketoglutarate • Ashwagandha (and stress) • CBD • Glutathione • MCT – the brain and memory • Creatine • Amino acids • Black cohosh and red clover (HRT alternatives?) • Women who’ve had breast cancer • Phyto-oestrogens • Milk thistle • St. John's wort • Spermidine • NAD+ • Resveratrol • Smart drugs (nootropics) • L-theanine and the brain / creativity (+ calming impacts?) • Bacopa Monnieri and memory • Curcumin and quercetin (and cancer) • Berberine • Iodine • Charcoal
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Dr Sophie and Fiona mention a few brands, ideas, studies and individuals – all the links are here:
Supplement / brands mentioned and used / recommended by Dr Sophie…
https://www.surreycentrefornaturalhealth.com/evernutri-supplements.html
https://www.allergyresearchgroup.com/vitamin-d3-complete-veggie-softgels/
https://www.metagenics.com/omegagenics-epa-dha-1000
https://nuchido.com/pages/nad-supplements
https://timehealth.co.uk/product/ca-akg/
https://dreemdistillery.co.uk/
https://otowellbeing.com/pages/spa
https://strongnutrients.com/products/pure-creatine?variant=36449563508901
https://www.symprove.com/ (probiotics not mentioned in this ep as it was covered in December but this is the brand Sophie always recommends)
Other stuff including further reading and studies…
Dr. Sophie’s Get The Gloss article: https://www.getthegloss.com/health/live-longer-tips-sophie-shotter
The link between vitamin C and collagen https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C#:~:text=Specifically%2C%20vitamin%20C%20has%20been,response%20to%20photodamage%20(48)
Studies on therapeutic vitamin C:
https://www.imperial.nhs.uk/about-us/news/latest-remap-cap-results
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9295384/
https://jeccr.biomedcentral.com/articles/10.1186/s13046-021-02134-y
https://www.frontiersin.org/articles/10.3389/fnut.2023.1025936/full
Studies on therapeutic vitamin D:
https://www.theguardian.com/lifeandstyle/2021/jan/10/does-vitamin-d-combat-covid
Magnesium and anxiety https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=The%20good%20news%20is%20that,calming%20effect%20on%20the%20body.
Oxford study on B12 deficiency in male vegans https://www.bdi.ox.ac.uk/publications/65908
B12 deficiency and mental health / depression / dementia https://pubmed.ncbi.nlm.nih.gov/35337631/#:~:text=Vitamin%20B12%20deficiency%20can%20have,screening%20of%20at%2Drisk%20populations.
A good article on omegas (inc. advice for those on a plant-based diet) https://www.vogue.in/beauty/content/what-do-you-really-need-to-look-for-in-your-omega-3-supplement
The link between omega 3’s, mood, and cognitive function https://bmjopen.bmj.com/content/9/6/e027167
Metformin as a supplement https://fortune.com/well/2023/05/04/metformin-anti-aging-longevity-risks-side-effects/
The Bradley Cooper film discussed is https://en.wikipedia.org/wiki/Limitless_(film)
This is an interesting supplement (NOTE: not tried or verified by Dr Sophie): https://www.wildnutrition.com/products/pure-strength-omega-3
And this is also an interesting supplement (NOTE: not tried or verified by Dr Sophie) https://www.thenakedpharmacy.com/products/saffrosun-calm-1
Info on ashwagandha:
https://www.healthline.com/nutrition/ashwagandha#safety-and-side-effects
This is an interesting supplement with both ashwagandha and magnesium (NOTE: not tried or verified by Dr Sophie) https://lifearmour.co.uk/products/super-me-capsules
One of many CBD studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/#:~:text=At%20the%20first%20monthly%20assessment,in%20anxiety%20and%20sleep%2C%20respectively.
This is an interesting CBD alternative with PEA (NOTE: not tried or verified by Dr Sophie) https://youthandearth.com/collections/cbd-alternative/products/pea-60-capsules?variant=43663716679893
Lots of great info and resources on fasting and autophagy are online via Dr. Mindy Pelz - get googling!
Coconut oil contains numerous MCTs and this has been shown in an older in-vitro study to reduce the growth of Candida (which causes thrush) by 25%. MCT has also been shown to have antimicrobial and antifungal effects. Some researchers suggest it might have certain anti-inflammatory effects, but more studies are needed. Read more here: https://www.healthline.com/nutrition/mct-oil-benefits#TOC_TITLE_HDR_2
In one study, people who supplemented with 8 grams of creatine per day for five days reduced mental fatigue during mathematical calculations, compared to those taking a placebo. Similarly, a review of 6 studies found that 5–20 gram doses could improve short-term memory.
Info on creatine loading
https://www.menshealth.com/nutrition/a28339030/creatine-loading/
Plus read https://www.womenshealthmag.com/uk/fitness/strength-training/a42178665/creatine/
Text that follows below is from this article:
https://drsusanloveresearch.org/alternatives-to-hrt-complementary-care/
A study found that 70% of postmenopausal women who took 40mg black cohosh for 12 weeks reported a decrease in menopausal symptoms, including hot flashes but was no placebo group to compare this with and it was only 150 women taking part. The question for breast cancer survivors is whether it is estrogenic. On this front we actually have some data. Firstly, there’s no known phytoestrogen in black cohosh – and there’s no evidence that black cohosh binds to the estrogen receptor. In a petri dish, breast cancer cells were exposed to black cohosh in the absence of estrogen, in the presence of estrogen, and in the presence of tamoxifen. They found that the black cohosh given alone inhibited cell growth. When estrogen was added it blunted the growth usually seen and it enhanced the effects of tamoxifen. This effect has been replicated in four other studies on cell lines. Studies in women have confirmed this lack of estrogenic effect.
NOTE: The Cancer Research UK site tells us you shouldn’t take black cohosh if you: • have breast cancer • have liver or kidney problems • have blood pressure problems or take medicines for your blood pressure • are pregnant or breastfeeding • And it lists several meds so do check with your GP or look at their website
Red Clover is another commonly used herb marketed for hot flashes and menopausal symptoms. There have been two randomized controlled studies comparing it to placebo but neither study found that red clover was better than the placebo. There is concern about its ability to stimulate breast cancer, but this has not been studied.
Some research suggests that St John's wort works in a similar way to standard antidepressant medication, by increasing the activity of brain chemicals such as serotonin and noradrenaline (thought to play an important part in regulating our mood). But some research suggests that it can make feelings of anxiety worse for some people. Experiences vary from person to person and more research needs to be done.
Milk thistle info: https://www.healthspan.co.uk/advice/body/the-effects-of-milk-thistle-on-the-menopause/
L-Theanine firstly is a naturally occurring amino acid found in tea, but it can also be taken as a supplement. L-theanine is even more effective when taken with caffeine and taking even just 50 mg — the amount found in roughly two cups of brewed tea — has been found to increase alpha-waves in the brain, which are linked to creativity. Several studies have also shown that taking 200 mg of L-theanine has a calming effect, without causing drowsiness.
Bacopa monnieri is a herbal supplement that has been shown to improve memory and information processing when taken for several months.
Panax ginseng root is an ancient medicinal plant used to boost brain function. Taking a single dose of 200–400 mg of Panax ginseng has been shown to reduce brain fatigue and significantly improve performance on difficult tasks like mental math problems. Some longer-term studies have found that your body may adapt to ginseng, making it less effective after several months of use. So more research is needed on its long-term nootropic effects.
This supp is interesting https://youthandearth.com/collections/anti-aging/products/preservage?variant=36505456738467 (NOTE: not tried or verified by Dr Sophie)
Info on Jane McLelland and her approach to cancer (she used various supplements but also off-licence meds) – mentioned by Fiona – this is for information only (not endorsed by Dr Sophie) https://www.lifeextension.com/magazine/2020/1/wellness-profile
Iodine. This brand talks about the fact that (quoting) “recent research shows the UK is one of just two high-income countries with iodine deficiency issues, and has a worse rate than some developing countries. This is largely linked to diet and poor intake of iodine rich foods (white fish, dairy and seaweeds of the right kinds).” – here is its range: https://doctorseaweed.com/collections/supplements (NOTE: not tried or verified by Dr Sophie)
This is also interesting https://youthandearth.com/collections/improved-skin-complextion/products/irish-sea-moss-bladder-wrack?variant=43757230948565 (NOTE: not tried or verified by Dr Sophie)
The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.
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