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Optimizing Your Supplement Routine for Weight Management, Gut Health, Cognition, and Sleep

Explore feedback on supplement choices targeting weight goals, gut health, cognitive function, and sleep. Gain insights into apple cider vinegar, pre/probiotics, NMN, and more, along with tailored recommendations for improving overall wellness.

  • Feedback on current vitamin/supplement routine

    Hello!

    I'm feeling slightly disorganised with the current vitamin/supplement intake at the moment.

    Would love some feedback regarding what I should add or subtract from the daily intake list below:

    VITAMIN INDEX

    MORNING:

    APPLIE CIDER VINEGAR · HYALURONIC ACID · ACETYL L-CARNITINE (MON / WED / FRI) · YERBA MATE (TUE / THU) · NMN (TUE / THU) · LITHIUM OROTATE (LUTEAL PHASE) TAKEN IN FASTED STATE*

    AFTERNOON:

    BEFORE LUNCH: · INOSITOL (MON / WED / FRI) · PAPAYA ENZYME

    AFTER LUNCH: · MATCHA + PEPPERMINT EXTRACT · COPPER · CRANBERRY EXTRACT · PRE/PROBIOTIC · BIOTIN

    EVENING:

    BEFORE DINNER: · L-GLUTAMINE, SLIPPERY ELM · FISH OIL · ALOE VERA EXTRACT (OPTIONAL)

    AFTER DINNER: · PEPPERMINT EXTRACT · MAGNESIUM · TART CHERRY · L-THEANINE (TUE / THU) · APIGENIN (FOR SLEEPLESSNESS) · BERBERINE & · ACTIVATED CHARCOAL (OPTIONAL)

    My main goal is weight management, healthy gut microbiome maintance, better cognitive function and sleep.

  • Based on your current supplement routine and your goals, here's some feedback and insights:

    Weight Management

    • Apple Cider Vinegar: Evidence suggests apple cider vinegar can aid in weight management by improving glycemic control and exerting anti-obesity effects1. It might be beneficial for your weight management goals.

    Healthy Gut Microbiome

    • Pre/Probiotics: These are crucial for maintaining a healthy gut microbiome. Probiotic supplements can help balance gut bacteria and support digestion2.
    • Slippery Elm and Aloe Vera Extract: Both can be helpful for gut health. Slippery elm may soothe the digestive tract, while aloe vera has been shown to support digestive health, although moderation is key due to potential laxative effects2.

    Cognitive Function

    • Acetyl L-Carnitine: This supplement has mixed results regarding cognitive enhancement, particularly in individuals with mild cognitive impairment or Alzheimer’s3. It might be supportive for cognitive function improvement, but further research is required.
    • NMN (β-nicotinamide mononucleotide): It has shown promise in increasing NAD+ levels, which is crucial for mitochondrial function and energy production, potentially supporting cognitive function4.

    Better Sleep

    • Tart Cherry and Apigenin: Both are known to assist with sleep. Tart cherry juice is a source of melatonin, and apigenin can have calming effects, potentially aiding sleep2.

    Additional Recommendations

    • Lithium Orotate: If taken, it is typically used for mood stabilization rather than directly for cognitive function, and should be monitored for therapeutic and side effects, especially if used during the luteal phase2.
    • Optional Supplements: Activated charcoal can interfere with the absorption of nutrients and medications, so use it sparingly and with caution2.

    Conclusion

    Your regimen includes supplements supporting your stated goals. Continually consulting with a healthcare provider or nutritionist would be beneficial, especially for personalized adjustments based on your health status and response.

    Footnotes

    1. Mayo Clinic, "Can apple cider vinegar help you burn fat?" ↩

    2. Martin H Floch, "Probiotics and Prebiotics," NCBI, 2014. ↩ ↩2 ↩3 ↩4 ↩5

    3. Office of Dietary Supplements - Carnitine, NIH ↩

    4. Lin Yi et al., "The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults," GeroScience, 2022 ↩

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