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How long is advisable to take vitamins and supplements for to see full results?
Whether you have a lot or no experience with food supplements, there is a recurring question: how much time does it take to notice their full effects?
Much like a month of training for a marathon is not enough to prepare us, one month of supplementation may not be enough time for the nutrients in the supplements to be metabolised and integrated into the cells.
“Scientific evidence suggests a minimum dietary supplementation period of 12 weeks (three months). However, it is important to note that initial effects can already be seen after 6 weeks, while more significant improvements will be observed after 18 weeks. Let us analyse these facts in more detail.
Benefits after 12 weeks
The article A review of the effects of mushrooms on mood and neurocognitive health across the lifespan, published in March 2024 in the journal Neuroscience & Biobehavioral Reviews, explores the results of several studies conducted on the intake of various mushroom supplements, in particular with Hericium erinaceus.
Although further studies are needed, initial results indicate an improvement in mood and cognitive function in middle-aged and older adults. The article reports that “Significant benefits have been observed with dose sizes of at least 3 g/day and durations of 12 weeks or more”, which is in line with the results obtained from Hifas da Terra studies, detailed in this blog.
Supplement formats, concentrations and other data to consider
Whether capsules or syrups, extracts (more concentrated) or powders (less concentrated), taking 1 or 2 capsules per day, different formulations and guidelines may vary. However, the minimum recommended time for optimal results is three months, as indicated by clinical trials and medical recommendations. It is important to note that this duration can be adjusted according to specific analytical results and individual goals.
As a leading food supplement, development laboratory Hifas da Terra specialises in creating concentrated formulas with high levels of active biomolecules. This approach allows us to reduce the number of capsules needed daily while delivering the most effective therapeutic dose based on scientific evidence. As a result, whereas many supplements require 3-6 capsules daily, our products are effective with just 1-2 capsules per day.
Internal studies: 6, 12 and 18 weeks
As mentioned, we collaborate with health professionals in our laboratory to test the effectiveness of our formulas. Thanks to these collaborations and our experience, we can confirm that after three months, we see very satisfactory results.
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LYMES DISEASE
The study on chronic Lyme disease, conducted by Hifas from Terra France with Déborah Jublin, naturopath and coordinator of the association Réseau Lyme Europe, showed that the use of Reishi (Mico-Rei – Ganozumib®) and Hericium (Mico-Leo – Herizumib®) extracts for 3 months significantly improves persistent symptoms:
- 65% of the participants responded positively to the questions concerning improvement in fatigue after 12 weeks of supplementation.
- 57% of the participants responded positively to questions concerning the improvement in pain intensity after 12 weeks of supplementation.
PAEDIATRIC FUNCTIONAL GASTROINTESTINAL DISORDER
The study on Paediatric Functional Gastrointestinal Disorder (FGID), carried out by Hifas da Terra Iberia in collaboration with Dr. Mar Begara, a paediatrician in Functional and Integrative Medicine and an expert in detoxification, showed that the combined intake of syrup with Reishi and Hericium (Dr. GB) and vitamin D3 (Cocovit D) for 12 weeks resulted in:
- a reduction in the intensity and frequency of abdominal pain;
- a significant reduction in diarrhoea;
- a significant improvement in dermatitis (present in 40% of participants at the beginning of the study);
- a reduction in the time needed to reconcile sleep (at the beginning of the study, 30% of the participants had difficulties);
- an increase in beneficial bacteria for intestinal balance such as Akkermansia muciniphila, Veillonella spp., Bacteroides spp. and Oxalobacter.
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First results after 6 weeks
What does our experience show? Recent clinical studies, conducted in collaboration with health professionals, indicate that three months is the minimum recommended duration. However, in the sixth week (1.5 months), one can already start to notice the effects of high-quality mushroom supplements on the mind and body.
Equally important is the holistic approach that complements supplement use. Just as starting a new diet often involves committing to drinking at least two litres of water daily and incorporating exercise, beginning a supplement regimen should also be part of a broader lifestyle strategy. This typically includes dietary adjustments and mindful practices designed to address nutritional deficiencies, enhance nutrient absorption, and support your body as it adapts to these changes. Combining these elements is often key to achieving your health and wellness goals.
Significant improvements after 18 weeks
Health is a long-term personal journey, and we understand that. When it comes to supplements, it’s important to recognise that their benefits are not instantaneous; even antibiotics require consistent use and time to be effective.
For this reason, it is important to follow professional guidance and have the determination to embrace the change. We believe that with patience, mushroom extract supplements can lead to notable improvements, such as better sleep, which is often disrupted by our busy lifestyles.
A 2019 study by Hifas da Terra demonstrated that taking Hifas da Terra’s Reishi (Mico-Rei) extract significantly improved symptoms of anxiety, stress, and insomnia in all participants after 18 weeks of supplementation. The time required to fall asleep was reduced by over 41% in every case, and half of the participants reported a complete absence of anxiety that was present before starting the supplement.
Summary
In summary, taking supplements for at least three months allows your body to build up adequate levels of nutrients and experience their full benefits. The positive effects on health may not be immediate, as the body needs time to adapt and enhance its functions.
Supplements can also play a crucial role in supporting the immune system, providing essential vitamins and minerals that strengthen the body’s defences, particularly during times of increased exposure to illness, such as in winter.