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My resting heartbeat shot go from 58 to 67 yesterday
- Thread starter Boonsiong
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Because no money to pay maintenance fee
No money to hire pro security guards APRO
I also take melatonin 10mg before sleeping
@UltimaOnline , how to sleep better without relying on melatonin ? Please share info
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Good choice of supplements, I take most of these too.
About Berberine, although most people take it for diabetes or prediabetes, the most valuable use of Berberine is actually to lower risk of colon cancer (1 of the most common cancers in Sg).
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Sleep is one of the toughest conditions supplement-wise. Even more than most other conditions, there's really no one size fits all solution. Different supps work for different people. You can explore the Sleep category on iherb (including user ratings) to see if you like to try any of them. Many people find melatonin useless for sleep.
https://sg.iherb.com/search?kw=sleep
On reddit, there are thousands of discussions on what helps sleep (worth checking out, to get ideas for yourself), but many people find that almost all supplements are useless for severe sleep problems, and need to rely on stronger prescription meds, particuarly the ones that cause drowsiness. But almost all of such meds require a doctor's prescription.
Magnesium for instance, can cause some drowsiness in higher doses (you can try upping your dose just before bedtime, but be careful, too much of an overdose can be toxic, which is why I now recommend using lactulose instead of magnesium for constipation, but taking some magnesium every day is still recommended for everyone for general health). But most people develop tolerance to magnesium induced drowsiness after a while, so it's not a long term solution for sleep problems either.
You should still take a look at reddit for supplement suggestions, you might find a few that works for you.
https://www.google.com/search?q=supplements+for+sleep+reddit&oq=supplements+for+sleep+reddit
One last advice: if you're unable to get a good night's sleep, taking daytime naps (even just for an hour or so) will still help your health significantly. For sleep deprivation, some naps still better than no naps at all. This has been medically proven.
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Do you take creatine ? Pls share info
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No I don't personally. Though I'm aware of Creatine's popularity as a supplement.
AI confirms that Creatine is useful only for sports and bodybuilding, but evidence is lousy for Creatine's other suppossed health benefits, eg. as a nootropic for brain health.
Google AI (all other AIs like ChatGPT and Grok will give very similar responses to most scientific queries including medical queries):
The strength of scientific evidence for creatine's health benefits varies significantly depending on the specific application, ranging from an overwhelming consensus for physical performance to emerging but conditional evidence for brain health. Backed by decades of clinical research, creatine monohydrate remains the most rigorously studied and validated form of the supplement. [1, 2, 3, 4]
️ High Strength of Evidence (Strong Scientific Consensus)
- Muscle Strength and Power: Extensive randomized controlled trials (RCTs) prove that creatine significantly boosts short-burst, high-intensity exercise capacity by recycling cellular energy (ATP). [1, 2, 3, 4]
- Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks. [1, 2]
- Safety Profile: There is clear consensus from major sports science organizations that standard doses (3–5 grams daily) are exceptionally safe for healthy adults and do not cause kidney damage, hair loss, or fat gain. [1, 2]
Moderate Strength of Evidence (Probabilistic / Conditional)
- Cognitive Function Under Stress: Robust meta-analyses show that creatine improves processing speed and memory, but primarily when the brain is metabolically stressed—such as during sleep deprivation, intense mental fatigue, or advanced aging. It provides a negligible cognitive boost in young, well-rested, meat-eating adults. [1, 2, 3]
- Dietary Deficiencies: Strong evidence indicates that vegetarians and vegans experience much more pronounced cognitive and physical benefits from supplementation because their baseline tissue stores are naturally lower. [1, 2, 3, 4, 5]
- Post-Exercise Recovery: Moderate evidence supports its role in speeding up muscle glycogen replenishment and reducing systemic inflammation after heavy athletic training. [1, 2]
Low to Emerging Strength of Evidence (Inconclusive)
- Neurodegenerative Diseases: While early animal models were highly promising, human clinical trials have shown mixed or low-certainty results for conditions like Parkinson's disease, Huntington's disease, and ALS.
- Traumatic Brain Injury (TBI) & Concussions: Emerging clinical trials and pilot studies hint that creatine might aid energy recovery in brain tissues following mild TBIs, but optimal human dosing protocols are still unknown.
- Bone Mineral Density: While creatine helps muscle function around joints, evidence that it directly improves overall bone thickness or reverses osteoporosis remains split and unclear.
- Cardiovascular Health: Limited, low-certainty data exists regarding its ability to manage chronic heart failure or significantly lower lipid profiles. [1, 2, 3, 4, 5]
Summary of Evidence by Health Domain
| Health Target [1, 2, 3, 4, 5, 6, 7, 8] | Strength of Evidence | Primary Mechanism |
|---|---|---|
| Athletic Power / Sprinting | High | Rapid ATP (energy) regeneration |
| Older Adult Muscle Retention | High | Increases satellite cell activity & protein synthesis |
| Memory / Attention (Over 65) | Moderate | Restores depleted cerebral energy reserves |
| Cognition (Well-rested Youth) | Low | Limited baseline impact on healthy brain barriers |
| Concussion / Stroke Recovery | Emerging  | Neuroprotection via reduced cellular energy depletion |
To maximize safety and efficacy, organizations like the International Society of Sports Nutrition (ISSN) emphasize sticking to pure creatine monohydrate, as alternative chemical formulations (like creatine HCL or ethyl ester) lack the same rigorous evidence base. [1, 2, 3, 4, 5]
https://www.google.com/search?q=strength+of+evidence+for+creatine's+health+benefits
Influencers said old people should take creatine to protect muscleNo I don't personally. Though I'm aware of Creatine's popularity as a supplement.
AI confirms that Creatine is useful only for sports and bodybuilding, but evidence is lousy for Creatine's other suppossed health benefits, eg. as a nootropic for brain health.
Google AI (all other AIs like ChatGPT and Grok will give very similar responses to most scientific queries including medical queries):
The strength of scientific evidence for creatine's health benefits varies significantly depending on the specific application, ranging from an overwhelming consensus for physical performance to emerging but conditional evidence for brain health. Backed by decades of clinical research, creatine monohydrate remains the most rigorously studied and validated form of the supplement. [1, 2, 3, 4]
️ High Strength of Evidence (Strong Scientific Consensus)
- Muscle Strength and Power: Extensive randomized controlled trials (RCTs) prove that creatine significantly boosts short-burst, high-intensity exercise capacity by recycling cellular energy (ATP). [1, 2, 3, 4]
- Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks. [1, 2]
- Safety Profile: There is clear consensus from major sports science organizations that standard doses (3–5 grams daily) are exceptionally safe for healthy adults and do not cause kidney damage, hair loss, or fat gain. [1, 2]
Moderate Strength of Evidence (Probabilistic / Conditional)
- Cognitive Function Under Stress: Robust meta-analyses show that creatine improves processing speed and memory, but primarily when the brain is metabolically stressed—such as during sleep deprivation, intense mental fatigue, or advanced aging. It provides a negligible cognitive boost in young, well-rested, meat-eating adults. [1, 2, 3]
- Dietary Deficiencies: Strong evidence indicates that vegetarians and vegans experience much more pronounced cognitive and physical benefits from supplementation because their baseline tissue stores are naturally lower. [1, 2, 3, 4, 5]
- Post-Exercise Recovery: Moderate evidence supports its role in speeding up muscle glycogen replenishment and reducing systemic inflammation after heavy athletic training. [1, 2]
Low to Emerging Strength of Evidence (Inconclusive)
- Neurodegenerative Diseases: While early animal models were highly promising, human clinical trials have shown mixed or low-certainty results for conditions like Parkinson's disease, Huntington's disease, and ALS.
- Traumatic Brain Injury (TBI) & Concussions: Emerging clinical trials and pilot studies hint that creatine might aid energy recovery in brain tissues following mild TBIs, but optimal human dosing protocols are still unknown.
- Bone Mineral Density: While creatine helps muscle function around joints, evidence that it directly improves overall bone thickness or reverses osteoporosis remains split and unclear.
- Cardiovascular Health: Limited, low-certainty data exists regarding its ability to manage chronic heart failure or significantly lower lipid profiles. [1, 2, 3, 4, 5]
Summary of Evidence by Health Domain
Health Target [1, 2, 3, 4, 5, 6, 7, 8] Strength of Evidence Primary Mechanism Athletic Power / Sprinting High Rapid ATP (energy) regeneration Older Adult Muscle Retention High Increases satellite cell activity & protein synthesis Memory / Attention (Over 65) Moderate Restores depleted cerebral energy reserves Cognition (Well-rested Youth) Low Limited baseline impact on healthy brain barriers Concussion / Stroke Recovery Emerging Neuroprotection via reduced cellular energy depletion
To maximize safety and efficacy, organizations like the International Society of Sports Nutrition (ISSN) emphasize sticking to pure creatine monohydrate, as alternative chemical formulations (like creatine HCL or ethyl ester) lack the same rigorous evidence base. [1, 2, 3, 4, 5]
https://www.google.com/search?q=strength+of+evidence+for+creatine's+health+benefits
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I already posted above that AI confirmed :
Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks.
So if your muscule tone is declining due to age, go ahead and try taking creatine and see how well it works for you personally. But note that you need to do resistance training (eg. gym workout using weights), not just cardio workout (eg. jogging) for creatine to be effective.
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