Other supplements that help me

[Scotlad76]

I have tapered down to one hydroxocobalamin injection per week to no detriment (3 years+ after initial loading doses & EOD 40 days & 2 per week for the majority of the years). I also got a diagnosis of underactive thyroid along the way so now have 75mcg Levothyroxine.

However, I still experienced excercise intolerance & insomnia with occasional anxiety and or periods of low mood.

I constantly read books, and the literature,looking for solutions and have done a variety of N=1 experiments.

Two that have been a remarkable success ( many failures and discarded) are:-

Daily supplementation with Creatine Monohydrate (powder).

This improves my energy, recovery from excercise (weights and jogging) and I feel it has improved my mood (granted excercise does this so is it chicken or egg???)

I also supplement before bed with L-Theanine capsules.

This has resulted in a deeper more satisfying sleep where I can actually return to sleep when I awaken at 2-3-4am. I have also noted I am less prone to anxiety, and when I'm anxious it feels less intense.

For both supplements (amino acids, eg proteins) there is reasonable evidence in the literature supporting the benefits I have experienced.

I should also add I've been taking creatine monohydrate for over 6 months and L-Theanine for 4 months. I wouldn't have spoke out anytime less than 3months on either as that is within the period impacted by the concept of regression to the mean , eg made a big change feels great.

Ps I do weights (one set of 10 reps each excercise only) most days and go slow runs (usually only 30 minutes but occasionally up to an hour)

PPS I'm 46 years old

I'm sure I'm like all of you...I don't just want to be not ill I want to feel good, and I do a lot f the time now

[Nackapan]

Good to hear.I will trial most vits .

I've settled on every 6th /7th day for b12 injections

Low dose iron regime

Vit d and k 3000 as only just in range on that and falling on 1000

I rotate multivits as have different mixes .

The over 50 mix and regular ones.

Also in rotation with multi is a eye supplement vital eyes or eyewise.

I've never done weights .

Actually never been to a gym.

I really want to get back to cycling and walking further .

Slow .....but steady progress with bumps along the way.

I do seem much more probe to throat / colds . Oral thrush a first .

My immune system definitely altered .

I used to be very resilient as worked on schools and with children and in the community for decades.

Using my parents as a measure .

My dad at my age had an abundance of energy .

Glad to hear you are getting as well as can be.

[Scotlad76 in reply to Nackapan]

You can do body weight excercises. I use dumbells, kettlebell,bands, bodyweight..

We need to maintain muscle mass to stave of frailty (which is effectively a chronic disease).

Ability to squat, lift and carry are the three attributes we are aiming to maintain as well as being able to get off the ground unaided.

Basically upper leg , core and grip strength are essential to healthspan & longevity.

[Nackapan in reply to Scotlad76]

Yes I pick up alot of children from a squat .Wet washing.

Tend to incorporate good exercise in every day activities to sustain it

Have a thera band a pysio suggested for muscles not reached by walking.

apparently.

My aim is to cycle again and swim.

[Technoid]

Concur on the Creatine (I do around 3-5g a day and have done for a couple years). There is also some discussion on its importance for brain health. Creatine is a significant demand on methylation so it made sense to me to free up that demand as much as possible to let methylation focus on other important work. I read that Beta-Alanine with Creatine can improve effectiveness so am taking that also. Third-party tested supplements or those recommended by labdoor.com are best to avoid harmful contaminants.

m.youtube.com/watch?v=29nyG...(Not working as expected?)

Agreed on the importance of weight-training, resistance exercise and some cardio at any age but especially as one gets older - very important for mobility and health. Some flexibility and balance training also worth including too. My preferred fitness program/style is MovNat : movnat.com/beginners-guide-...