*The supplements ep* - a new approach to vitamins, adaptogens, nootropics + herbs

Dr. Sophie Shotter 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 Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ 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.altrient.com/ https://www.allergyresearchgroup.com/vitamin-d3-complete-veggie-softgels/ https://www.metagenics.com/omegagenics-epa-dha-1000 https://oxfordhealthspan.com/#:~:text=Recommended%20by%20world%2Dleading%20longevity,concentrated%20Japanese%20wheat%20germ%20extract. 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.mssociety.org.uk/research/explore-our-research/emerging-research-and-treatments/vitamin-d https://www.theguardian.com/lifeandstyle/2021/jan/10/does-vitamin-d-combat-covid https://www.thelancet.com/journals/landia/article/PIIS2213-8587(18)30265-1/fulltext#:~:text=Our%20findings%20suggest%20that%20vitamin,lower%20doses%20of%20vitamin%20D. 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/...