Post: #1

My problem with supplements is that often I do not know if they are actually working. Even if there is a positive effect, it is likely to be gradual and thus hardly observable. Secondly, I often make several lifestyle changes at the same time as my motivation comes and go and it becomes impossible to identify what is particularly responsible for positive effects.

I thought about different approaches with regards to supplements:

• Looking through research. My problem with this is that I do not have appropriate training to evaluate whether the methodology used in studies is sound, for example, I might accept findings of very poorly designed study.
• Tracking mood, energy, libido and etc. levels. Seems rather tedious, but might be worth it. There is a website called quantifiedself which is about measuring various lifestyle factors.
• Anecdotal evidence. Not necessarily very trustworthy, but it can be very beneficial.
• Consuming more rather than less aproach to gain benefit from supplements that do work. Is this ok for the liver or is it too taxing?
• Blood tests. Having some sort of guidelines for optimal levels and then working to optimize your levels.
• Addresing the problem. Looking for solutions to a problem that you have, for example acne or dry skin. Looking over the symptoms of deficciency of various minerals/vitamins.
  

How does everyone here design their supplement routine? How do you observe progress? Do supplements even matter that much?

Post: #2

If you can see the same results without them, I wouldn't bother. If I take something and I notice a positive effect and I like it, I'm more than prepared to take it again (some people like to refer to this as an "addictive personality..") After a while you start to learn what your body needs more of and when, so you can judge based on that. Not everyone is the same, and not everything will work for everybody, so, if you want to experiment with supplements, try a bunch until you notice which ones really make a difference, and don't bother with the others until you feel you need them.

Post: #3

I use http://www.informationisbeautiful.net/pl...pplements/ to decide which supplements to take. Though it hasn't been updated in a while. Does anyone else have a more up to date version?

Post: #4

http://examine.com/

We are an independent organization that presents un-biased research on supplements and nutrition. We currently have over 17500 references to scientific papers. Learn more about us.

Post: #5

I took Creatine for a while and all it did was give me temporary water retention in my muscles, which I expected, and accelerated my baldness, which I didn't expect.

Turns out there were studies which I didn't know about. Since so many other lifters were hyping up creatine, I took it regularly for more than 2 years.

Nowadays the only supplements I use apart from whey protein are for pre-workout, something like EC or Superpump Max.

Post: #6

augen sehen, creatine is responsible for the replenishment of ATP. I highly doubt Creatine was contributing to your hair loss.

In anabolic steroid users the presence of dihydrotestosterone or DHT in the scalp can increase male baldness.

The the OP what's your actual diet like? Is it optimised for your goals? If not then look there first then look to supplementation if it's missing from.

I recently had a dietician to review my diet and make me a meal plan. He told me to cut down my protein intake and increase calcium intake.

As your phosphorous to calcium ratio should be around 1:1. Mine was 4:1 - too much protein. So instead of shakes I've started having this calcium/protein supplement called Complan, as I was lacking calcium in my diet. I try to get everything I need in my diet if possible.