Yeah many of them are subtle and also slow, like Berberine will lower blood sugar but it takes a couple weeks of daily use to even start working as it needs time to turn on the dormant genes in your body that then cause the desired effect.
Collagen takes at least 8 weeks before you can notice changes due to the slow turnover rate in the body which is why people try it for a couple weeks, bitch that their hair/skin/joints didn't get any better and quit. However after 12 weeks of consistent use my tendonitis had recovered faster in a month than it had in the entire previous year.
One of the fastest and least subtle was garlic for blood pressure. Within a week my BP was consistently down 8-10 points and stayed that way as long as I kept taking 4g a day. This one is backed by studies as well that compared it to a prescription medication and found the garlic was just as effective. The ancient Greeks reputedly used garlic as a sort of pre-workout and so did some of the bronze and silver era bodybuilders.
Creatine also as obvious effects if taken daily. Endurance during lifting sessions nearly doubled and over the first month all muscles swelled up as the extra creatine allows them to store more water and glucose which is why they can go for longer and regenerate ATP faster. Without the glycogen stored locally in the muscle it'd have to be constantly waiting on the liver to supply more. This is also why people on keto and carnivore are so scrawny, while they are getting extra creatine from food (though not as much as a supplement can give) the lack of carbs still keeps their muscles small. Additionally creatine is being found to have neuroprotective effects and clear brain fog so elderly people benefit from it even if they're not weight lifting (which they should be doing as well.)
Yeah many of them are subtle and also slow, like Berberine will lower blood sugar but it takes a couple weeks of daily use to even start working as it needs time to turn on the dormant genes in your body that then cause the desired effect.
Collagen takes at least 8 weeks before you can notice changes due to the slow turnover rate in the body which is why people try it for a couple weeks, bitch that their hair/skin/joints didn't get any better and quit. However after 12 weeks of consistent use my tendonitis had recovered faster in a month than it had in the entire previous year.
One of the fastest and least subtle was garlic for blood pressure. Within a week my BP was consistently down 8-10 points and stayed that way as long as I kept taking 4g a day. This one is backed by studies as well that compared it to a prescription medication and found the garlic was just as effective. The ancient Greeks reputedly used garlic as a sort of pre-workout and so did some of the bronze and silver era bodybuilders.
Creatine also as obvious effects if taken daily. Endurance during lifting sessions nearly doubled and over the first month all muscles swelled up as the extra creatine allows them to store more water and glucose which is why they can go for longer and regenerate ATP faster. Without the glycogen stored locally in the muscle it'd have to be constantly waiting on the liver to supply more. This is also why people on keto and carnivore are so scrawny, while they are getting extra creatine from food (though not as much as a supplement can give) the lack of carbs still keeps their muscles small. Additionally creatine is being found to have neuroprotective effects and clear brain fog so elderly people benefit from it even if they're not weight lifting (which they should be doing as well.)