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Weight loss

 Weight Loss 978 Updated: 2016-06-160 following snowdread
Using this stack to get healthy and lose weight. Also rehabbing acl reconstruction

Health Notes & References


This stack has no notes or references yet.

No Posts related to this stack have been posted to the users Health Journal.

  • 2018-05-21 23:40:41: Archive was set to 1.
  • 2018-05-13 22:21:36: Archive was set to 1.
  • 2018-02-05 12:41:21: Archive was set to 1.
  • 2018-02-05 12:41:13: Archive was set to 1.
  • 2016-06-16 00:17:05: Fish Oil was added.
  • 2016-06-16 00:17:05: Dose quantity of Fish Oil was set to 2400.
  • 2016-06-16 00:17:05: Dose unit of Fish Oil was set to 1.
  • 2016-06-16 00:17:05: Start date of Fish Oil was set to 2016-06-16.
  • 2016-06-16 00:17:05: Creatine was added.
  • 2016-06-16 00:17:05: Dose quantity of Creatine was set to 1950.
  • 2016-06-16 00:17:05: Dose unit of Creatine was set to 1.
  • 2016-06-16 00:17:05: Start date of Creatine was set to 2016-06-16.
  • 2016-06-16 00:17:05: Magnesium was added.
  • 2016-06-16 00:17:05: Dose quantity of Magnesium was set to 350.
  • 2016-06-16 00:17:05: Dose unit of Magnesium was set to 1.
  • 2016-06-16 00:17:05: Start date of Magnesium was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin A was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin A was set to 2500.
  • 2016-06-16 00:17:05: Dose unit of Vitamin A was set to 4.
  • 2016-06-16 00:17:05: Start date of Vitamin A was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin C was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin C was set to 300.
  • 2016-06-16 00:17:05: Dose unit of Vitamin C was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin C was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin D was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin D was set to 1000.
  • 2016-06-16 00:17:05: Dose unit of Vitamin D was set to 4.
  • 2016-06-16 00:17:05: Start date of Vitamin D was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin E was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin E was set to 10.
  • 2016-06-16 00:17:05: Dose unit of Vitamin E was set to 4.
  • 2016-06-16 00:17:05: Start date of Vitamin E was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B1 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B1 was set to 15.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B1 was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin B1 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B2 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B2 was set to 15.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B2 was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin B2 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B3 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B3 was set to 50.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B3 was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin B3 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B6 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B6 was set to 15.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B6 was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin B6 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Folic Acid was added.
  • 2016-06-16 00:17:05: Dose quantity of Folic Acid was set to 200.
  • 2016-06-16 00:17:05: Dose unit of Folic Acid was set to 3.
  • 2016-06-16 00:17:05: Start date of Folic Acid was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B12 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B12 was set to 300.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B12 was set to 3.
  • 2016-06-16 00:17:05: Start date of Vitamin B12 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Biotin was added.
  • 2016-06-16 00:17:05: Dose quantity of Biotin was set to 150.
  • 2016-06-16 00:17:05: Dose unit of Biotin was set to 3.
  • 2016-06-16 00:17:05: Start date of Biotin was set to 2016-06-16.
  • 2016-06-16 00:17:05: Vitamin B5 was added.
  • 2016-06-16 00:17:05: Dose quantity of Vitamin B5 was set to 50.
  • 2016-06-16 00:17:05: Dose unit of Vitamin B5 was set to 1.
  • 2016-06-16 00:17:05: Start date of Vitamin B5 was set to 2016-06-16.
  • 2016-06-16 00:17:05: Calcium was added.
  • 2016-06-16 00:17:05: Dose quantity of Calcium was set to 75.
  • 2016-06-16 00:17:05: Dose unit of Calcium was set to 1.
  • 2016-06-16 00:17:05: Start date of Calcium was set to 2016-06-16.
  • 2016-06-16 00:17:05: Phosphorus was added.
  • 2016-06-16 00:17:05: Dose quantity of Phosphorus was set to 30.
  • 2016-06-16 00:17:05: Dose unit of Phosphorus was set to 1.
  • 2016-06-16 00:17:05: Start date of Phosphorus was set to 2016-06-16.
  • 2016-06-16 00:17:05: Iodine was added.
  • 2016-06-16 00:17:05: Dose quantity of Iodine was set to 75.
  • 2016-06-16 00:17:05: Dose unit of Iodine was set to 3.
  • 2016-06-16 00:17:05: Start date of Iodine was set to 2016-06-16.
  • 2016-06-16 00:17:05: Zinc was added.
  • 2016-06-16 00:17:05: Dose quantity of Zinc was set to 15.
  • 2016-06-16 00:17:05: Dose unit of Zinc was set to 1.
  • 2016-06-16 00:17:05: Start date of Zinc was set to 2016-06-16.
  • 2016-06-16 00:17:05: Selenium was added.
  • 2016-06-16 00:17:05: Dose quantity of Selenium was set to 50.
  • 2016-06-16 00:17:05: Dose unit of Selenium was set to 3.
  • 2016-06-16 00:17:05: Start date of Selenium was set to 2016-06-16.
  • 2016-06-16 00:17:05: Copper was added.
  • 2016-06-16 00:17:05: Dose quantity of Copper was set to 250.
  • 2016-06-16 00:17:05: Dose unit of Copper was set to 3.
  • 2016-06-16 00:17:05: Start date of Copper was set to 2016-06-16.
  • 2016-06-16 00:17:05: Chromium was added.
  • 2016-06-16 00:17:05: Dose quantity of Chromium was set to 12.5.
  • 2016-06-16 00:17:05: Dose unit of Chromium was set to 3.
  • 2016-06-16 00:17:05: Start date of Chromium was set to 2016-06-16.
  • 2016-06-16 00:17:05: Manganese was added.
  • 2016-06-16 00:17:05: Dose quantity of Manganese was set to 1.5.
  • 2016-06-16 00:17:05: Dose unit of Manganese was set to 1.
  • 2016-06-16 00:17:05: Start date of Manganese was set to 2016-06-16.
  • 2016-06-16 00:17:05: Molybdenum was added.
  • 2016-06-16 00:17:05: Dose quantity of Molybdenum was set to 25.
  • 2016-06-16 00:17:05: Dose unit of Molybdenum was set to 3.
  • 2016-06-16 00:17:05: Start date of Molybdenum was set to 2016-06-16.

Dosage Compound Frequency Dates Notes
250mcg 2X2016-06-16
5mcg 2X2016-06-16
25mg 2X2016-06-16
25mcgMolybdenum 2X2016-06-16
1.5mgManganese 2X2016-06-16
12.5mcgChromium 2X2016-06-16
250mcg 2X2016-06-16
50mcg 2X2016-06-16
15mg 2X2016-06-16
75mcg 2X2016-06-16
30mg 2X2016-06-16
75mg 2X2016-06-16
50mg 2X2016-06-16
150mcg 2X2016-06-16
300mcg 2X2016-06-16
200mcg 2X2016-06-16
15mg 2X2016-06-16
50mg 2X2016-06-16
15mgVitamin B2 2X2016-06-16
15mg 2X2016-06-16
10iu 2X2016-06-16
1000iu 2X2016-06-16
300mg 2X2016-06-16
2500iu 2X2016-06-16
350mg 1X2016-06-16
1950mg 1X2016-06-16
2400mg 2X2016-06-16
Potential Dosage Guidelines

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Weight loss



Potential Interactions

Biotin works with some other B vitamins, such as folic acid, pantothenic acid (vitamin B5), and vitamin B12. However, no solid evidence indicates that people supplementing with biotin also need to take these other vitamins. Symptoms of pantothenic acid or zinc deficiency have been reported to be lessened with biotin, though people with these deficiencies should supplement with the nutrients in which they are deficient.

There is one report of a 76-year-old woman who developed a life-threatening condition (eosinophilic pleuropericardial effusion) while taking 10 mg of biotin per day and 300 mg of pantothenic acid per day. However, it is not clear whether the vitamins caused the problem.


Refrences
  • Somer E. The Essential Guide to Vitamins and Minerals. New York: Harper, 1995, 70-2.
  • Debourdeau PM, Djezzar S, Estival JL, et al. Life-threatening eosinophilic pleuropericardial effusion related to vitamins B5 and H. Ann Pharmacother 2001;35:424-6.
Boron may conserve the body’s use of calcium, magnesium, and vitamin D. In one study, the ability of boron to reduce urinary loss of calcium disappeared when subjects were also given magnesium. Therefore, boron may provide no special benefit in maintaining bone mass in the presence of adequate amounts of dietary magnesium.
Refrences
  • Nielsen FH, Hunt CD, Mullen LM, Hunt JR. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J 1987;1:394-7.
Intake of large amounts of vitamin C can deplete the body of copper—an essential nutrient. People should be sure to maintain adequate copper intake at higher intakes of vitamin C. Copper is found in many multivitamin-mineral supplements.
Refrences
  • Sandstead HH. Copper bioavailability and requirements. Am J Clin Nutr 1982;35:809-14 [review].
  • Finley EB, Cerklewski FL. Influence of ascorbic acid supplementation on copper status in young adult men. Am J Clin Nutr 1983;37:553-6.
Long-term supplementation with vitamin B6 alone might reduce blood folic acid levels. Therefore, people with elevated blood homocysteine levels should supplement with both folic acid and vitamin B6.
Refrences
  • Mansoor MA, Kristensen O, Hervig T, et al. Plasma total homocysteine response to oral doses of folic acid and pyridoxine hydrochloride (vitamin B6) in healthy individuals. Oral doses of vitamin B6 reduce concentrations of serum folate. Scand J Clin Lab Invest 1999;59:139-46.
Vitamin B1 (thiamine) and magnesium work together in several different biochemical processes in the body. In patients who are deficient in both thiamine and magnesium, symptoms of thiamine deficiency may not respond to thiamine supplementation unless magnesium deficiency is also corrected. In addition, administration of large doses of thiamine can worsen magnesium deficiency. Magnesium supplementation should therefore be considered by people who are supplementing with thiamine.
Refrences
  • Gaby AR. Magnesium. In Gaby AR, Nutritional Medicine. Concord, NH, www.doctorgaby.com, 2011; chapter 27
There is some evidence that magnesium may enhance calcium absorption.
Refrences
  • Briscoe AM, Ragan C. Effect of magnesium on calcium metabolism in man. Am J Clin Nutr 1966;19:296-306.
One study has shown that taking calcium can interfere with the absorption of phosphorus, which, like calcium, is important for bone health. Although most western diets contain ample or even excessive amounts of phosphorus, older people who supplement with large amounts of calcium may be at risk of developing phosphorus deficiency. For this reason, the authors of this study recommend that, for elderly people, at least some of the supplemental calcium be taken in the form of tricalcium phosphate or some other phosphorus-containing preparation.
Refrences
  • Heaney RP, Nordin BEC. Calcium effects on phosphorus absorption: implications for the prevention and co-therapy of osteoporosis.J Am Coll Nutr 2002;21:239-44.
Vitamin B6 increases the amount of magnesium that can enter cells. As a result, these two nutrients are often taken together.
Refrences
  • Abraham GE, Schwartz UD, Lubran MM. Effect of vitamin B-6 on plasma and red blood cell magnesium levels in premenopausal women. Ann Clin Lab Sci 1981;11:333-6.
Vitamin D promotes intestinal absorption of phosphorus.
Refrences
  • Wasserman RH. Intestinal absorption of calcium and phosphorus. Federation proceedings. 1981 Jan;40(1):68-72
Vitamin D’s most important role is maintaining blood levels of calcium. Therefore, many doctors recommend that those supplementing with calcium also supplement with 400–1,200 IU of vitamin D per day.
Refrences
  • Norman AW. Intestinal calcium absorption: a vitamin D-hormone-mediated adaptive response. Am J Clin Nutr 1990;51:290-300.
Vitamin E appears to increase intestinal absorption and tissue uptake of vitamin A. Because of this effect, some doctors have used the combination of vitamin E and vitamin A for various skin conditions that are usually treated with vitamin A alone. The addition of vitamin E improved outcomes, while allowing for lower (and safer) doses of vitamin A.
Refrences
  • Oaks L, Russell R, Jacob RA. Decreased serum vitamin A levels during vitamin E supplementation. Am J Clin Nutr 1978;31:716.
  • Ames SR. Factors affecting absorption, transport, and storage of vitamin A. The American journal of clinical nutrition. 1969 Jul;22(7):934-5
  • Gaby AR. Vitamin A. In Gaby AR. Nutritional Medicine. Concord, NH, www.doctorgaby.com, 2011; chapter 11.
Some evidence suggests that adding vitamin E to fish oil may prevent fish oil-induced increase in blood sugar levels.
Refrences
  • Luostarinen R, Wallin R, Wibell L, et al. Vitamin E supplementation counteracts the fish oil-induced increase of blood glucose in humans. Nutr Res 1995; 15:953-68.
Studies in animals and humans suggest that supplementation with large amounts of either vitamin C or vitamin E increases the requirement for the other nutrient.
Refrences
  • Chen LH. An increase in vitamin E requirement induced by high supplementation of vitamin C in rats. The American journal of clinical nutrition. 1981 Jun;34(6):1036-41
  • Brown KM,Morrice PC,Duthie GG. Erythrocyte vitamin E and plasma ascorbate concentrations in relation to erythrocyte peroxidation in smokers and nonsmokers: dose response to vitamin E supplementation. The American journal of clinical nutrition. 1997 Feb;65(2):496-502
Supplementation with zinc, iron, or the combination has been found to improve vitamin A status among children at high risk for deficiency of the three nutrients. This interaction has only been shown in a developing country with higher incidence of multiple deficiencies.
Refrences
  • Muñoz EC, Rosado JL, Lopez P, et al. Iron and zinc supplementation improves indicators of vitamin A status of Mexican preschoolers. Am J Clin Nutr 2000;71:789-94.
High phosphorus intake may impair absorption of iron, copper, and zinc.
Refrences
  • Bour NJS, Soullier BA, Zemel MB. Effect of level and form of phosphorus and level of calcium intake on zinc, iron, and copper bioavailability in man. Nutr Res 1984;4:371-9.
Zinc competes for absorption with calcium. A multimineral supplement will help prevent mineral imbalances.
Refrences
  • Argiratos V, Samman S. The effect of calcium carbonate and calcium citrate on the absorption of zinc in healthy female subjects. Eur J Clin Nutr 1994;48:198-204.
In one study, administration of 1.9 g per day of calcium for 6 weeks to healthy individuals reduced the uptake of iodine by the thyroid gland. Further studies suggested that this effect of calcium was due to inhibition of gastrointestinal absorption of iodine. To be on the safe side, some doctors recommend that people taking calcium for long periods of time should also take a multimineral supplement that contains iodine.
Refrences
  • Boyle JA, Greig WR, Fulton S, Dalakos TG. Excess dietary calcium and human thyroid function. J Endocrinol 1966;34:531-532.

Supplementing with folic acid in amounts as little as 300 to 800 mcg per day may increase vitamin B12 requirements. Therefore, it would be prudent for people taking folic acid to supplement with vitamin B12.

Supplementation with vitamin B12, even in relatively small amounts, can increase folic acid requirements, For that reason, people taking vitamin B12 supplements should also consider taking folic acid.

In addition, supplementing with folic acid can mask the laboratory diagnosis of vitamin B12 deficiency. Failure to identify and treat vitamin B12 deficiency in a timely manner can lead to permanent neurological damage. The relatively small amount of vitamin B12 present in most supplements is not sufficient to prevent or correct vitamin B12 deficiency in people who have pernicious anemia (a condition caused by vitamin B12 malabsorption). For that reason, people should tell their doctor if they are taking folic acid supplements, so that the doctor will order alternative laboratory tests if vitamin B12 deficiency is suspected.


Refrences
  • Smith AD. Folic acid fortification: the good, the bad, and the puzzle of vitamin B-12. Am J Clin Nutr 2007;85:3-5.
  • Steiner I,Melamed E. Folic acid and the nervous system. Neurology. 1983 Dec;33(12):1634
High phosphorus intake may impair absorption of iron, copper, and zinc.
Refrences
  • Bour NJS, Soullier BA, Zemel MB. Effect of level and form of phosphorus and level of calcium intake on zinc, iron, and copper bioavailability in man. Nutr Res 1984;4:371-9.
Vitamin C appears to convert sodium selenite (a form of selenium used for supplementation) to elemental selenium, making it unavailable for absorption. This interaction occurred when 1 g of vitamin C was taken with sodium selenite on an empty stomach, but not when these nutrients were taken together with a meal. Vitamin C does not appear to interact with selenomethionine, another commonly used form of supplemental selenium.
Refrences
  • Robinson MF,Thomson CD,Huemmer PK. Effect of a megadose of ascorbic acid, a meal and orange juice on the absorption of selenium as sodium selenite. The New Zealand medical journal. 1985 Aug;98(784):627-9
  • Ip C. Interaction of vitamin C and selenium supplementation in the modification of mammary carcinogenesis in rats. Journal of the National Cancer Institute. 1986 Jul;77(1):299-303
Zinc competes for absorption with copper  and inhibits copper absorption. Copper deficiency can result in anemia, lower levels of HDL (“good”) cholesterol, neurological disorders, and cardiac arrhythmias. Copper intake should be increased if zinc supplementation continues for more than a few days (except for people with Wilson’s disease). Some sources recommend a 10:1 ratio of zinc to copper. Evidence suggests that no more that 2 mg of copper per day is needed to prevent zinc-induced copper deficiency. Many zinc supplements include copper in the formulation to prevent zinc-induced copper deficiency. Zinc-induced copper deficiency has been reported to cause reversible anemia and suppression of bone marrow. In addition, there are case reports of neurologic abnormalities due to copper deficiency occurring in people who had been using large amounts of certain widely available denture creams that contained high concentrations of zinc.
Refrences
  • Dawson EB, Albers J, McGanity WJ. Serum zinc changes due to iron supplementation in teen-age pregnancy. Am J Clin Nutr 1990;50:848-52.
  • Broun ER. Greist A, Tricot G, Hoffman R. Excessive zinc ingestion. A reversible cause of sideroblastic anemia and bone marrow depression. JAMA 1990;264:1441-3.
  • Reiser S, Powell A, Yang CY, Canary JJ. Effect of copper intake on blood cholesterol and its lipoprotein distribution in men. Nutr Rep Int 1987;36:641-9.
  • Sandstead HH. Requirements and toxicity of essential trace elements, illustrated by zinc and copper. Am J Clin Nutr 1995;61(suppl):621S-24S [review].
  • Fischer PWF, Giroux A, Labbe MR. Effect of zinc supplementation on copper status in adult man. Am J Clin Nutr 1984;40:743-6.
  • Nations SP, Boyer PJ, Love LA, et al. Denture cream. An unusual source of excess zinc, leading to hypocupremia and neurologic disease. Neurology 2008;71:639-43.
In a study of healthy men, supplementation with a large amount of zinc (142 mg per day) decreased magnesium absorption. Magnesium supplementation should therefore be considered for people taking large amounts of zinc, and possibly for those taking lower amounts.
Refrences
  • Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479-84.

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Current Activities Date Added Time From Time To Notes

 

Acceptable/Suspect Foods Date Added Time From Time To Notes

 

216 Potential Effects from this Stack

Effect OnScaleContributors
Free Testosterone3 Chromium, Zinc, Vitamin E, Vitamin D, Magnesium, Creatine, Fish Oil
Lean Mass2 Chromium, Vitamin D, Creatine, Fish Oil
Leptin2 Zinc, Vitamin B3, Fish Oil
Insulin Sensitivity2 Vanadium, Chromium, Zinc, Vitamin B3, Vitamin E, Vitamin D, Vitamin C, Magnesium, Creatine, Fish Oil
Blood Flow2 Vitamin E, Vitamin C, Fish Oil
Sperm Quality1 Vitamin C
HDL-C1 Vitamin B3, Vitamin E, Magnesium
IGF-1 (aka Insulin-like growth factor-1)1 Zinc, Vitamin B3, Magnesium, Creatine, Fish Oil
Cognition1 Zinc
Bone Mineral Density (aka BMD)1 Creatine
Immunity (aka Immune system)1 Vitamin E
VO2 Max1 Vitamin C, Creatine, Fish Oil
Growth Hormone1 Creatine
Skin dryness1 Vitamin A
Hydration1 Creatine
Plasma Vitamin C1 Vitamin C
Fatigue Resistance1 Creatine
Treatment of Myotonic Dystrophy1 Creatine
Thyroid-Stimulating Hormone1 Iodine
Power Output1 Chromium, Vitamin D, Creatine
Interferon Gamma1 Vitamin E
Photoprotection1 Fish Oil
Interleukin 41 Vitamin E
Dysmenorrhea1 Vitamin E
Anaerobic Exercise1 Chromium, Creatine
Infant Birth Weight1 Fish Oil
Serum Magnesium1 Magnesium
Sleep Quality1 Magnesium
Muscular Endurance1 Chromium, Creatine
Skin pigmentation1 Vitamin A
Memory1 Chromium, Vitamin E, Creatine, Fish Oil
Endothelial Function1 Fish Oil
Libido1 Chromium
Cell Adhesion Factors (aka sCAM-11 Vitamin E, Fish Oil
Euphoric1 Vitamin E, Creatine
Exercise-Induced Immune SuppressionNeutral Vitamin C
Bleeding TimeNeutral Vitamin E
PainNeutral Vitamin D
Aerobic ExerciseNeutral Vitamin C, Creatine
Protection from SmokingNeutral Vitamin C
Lactate ProductionNeutral Creatine
Natural Killer Cell Content (aka NK cellNeutral Fish Oil
Muscle Soreness (aka Delayed onset muscle sorenessNeutral Fish Oil
Insulin SecretionNeutral Fish Oil
Postpartum DepressionNeutral Fish Oil
Pre-Eclampsia RiskNeutral Fish Oil
B cell countNeutral Fish Oil
T Cell CountNeutral Fish Oil
Apolipoprotein BNeutral Fish Oil
Treatment of COPDNeutral Creatine
Breast Cancer RiskNeutral Vitamin E
Kidney Function (aka Renal function)Neutral Creatine
Exercise Capacity (with Heart Conditions)Neutral Creatine
Cognition (Omnivores)Neutral Creatine
Exercise Capacity in COPDNeutral Creatine
Treatment of Amyotrophic lateral sclerosis (ALS)Neutral Creatine
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