I've long been concerned that I've not been getting enough of particular vitamins in my diet and also lament that I do not habitually consume the wide range of herbs and spices that are said to be elixirs.
I've started this thread to echo the quacks I have consumed so far, and so that others can offer insights they've found.
According to The Government of my country (that is, the health service), the only vitamin that they recommend everybody takes as a supplement is Vitamin D during the darker part of the year (I don't mean night, unless you are very far north or south). I actually found it hard to find doses sold that only meet the Recommended Daily Allowance and no more. The one I actually bought says it is 2000% of the RDA (although I think it's actually 1000% going on the 8.5 to 10mg figure recommended the NHS). Apparently if you take too much Vitamin D (in one go, or over time), this is very bad for your bones & kidneys (or was it the liver). But it seems that I would be OK to take one every week or two.
I have been utilising this website: https://cosylab.iiitd.edu.in/spicerx/
for research into herbs and spices, but ideally I would like for similar for all legal over-the-counter compounds that are safe.
The chart there is out of date it seems, based on the downloadable database, and should be more like:
In red, I've (subjectively) highlighted those that had a particular high ratio of negative assosiations (research reports) compared to the number of positive ones. But each individual will have to do their own reseach to see if the spice/herb is liable to be harmful for them (bearing in mind their individual health issues & also possible conflicts with medicines they take). For example, in my case, I have crossed out ginkgo.
The long and the short of this is that so far, I've determined that it would be good for me to definitely take garlic and tumeric (actually, the deriative active compound curcumin specifically) taking into consideration the diverse health benefits (seemingly without negative implications for my own health) and the cost.
Examine.com (which seems to be a generally reliable website for reviewing such compounds recommends about 10g (or equilavent) of garlic a day - I now 12g simply because of the dose I purchased. This costs about 8 pence a day or 11 cents.
With curcumin, it is very important for it to be activated, otherwise it won't be adequate unless you take a very large dose (research papers generally cite the use of black pepper for this purpose). I have purchased curcumin in the "Meriva" form, which is an alternative method. I take 500mg a day, which costs 27 pence or 35 cents.
Suggested websites (at your own own risk, fingers crossed!):
When I was going further down the list of herbs/spices, I was encountering positive associations/research for health conditions/health preservation etc. that had more positive associations with herbs/spices further up the list. Of course it is possible and likely that multiple selections compliment each other. Also, there are many conditions that are person specific, e.g. diabetes rather likely to be of general interest. Other than Garlic and Turmeric (Curcumin), so far, I have asterisked ginger, cinammon, and black cumin for my further consideration.