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  • Essential supplements?

    What supplements do you think are essential? Right now I take:

    - Copper (RDA based on Scrappy's recommendation)
    - ZMA (zinc)
    - Multi-vitamin
    - Vitamin D

    Are there any other essential minerals that are difficult to get through diet? I know copper is one of them.

  • #2
    I take:

    Multi
    Vit D
    Magnesium
    Fish oil
    Vit C

    The Perfect Health Diet recommends:

    Multi
    Vit D ~2,500mg
    Vit K2 1mg
    Selenium 200mcg
    Iodine 1 to 50mg
    Magnesium Chelate 200mg
    Copper 2mg
    Chromium Picolinate 200mcg
    Vit C 1g

    You should definitely add magnesium... I use magnesium citrate (not oxide)

    Anyone have any thoughts on these others??
    Last edited by healthy11; 04-02-2011, 09:01 AM.

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    • #3
      What about amounts / doses of each?

      Comment


      • #4
        cal/mag citrate
        d3 drops
        fish oil
        glutamine
        bcaa (really helps for the gym)

        Comment


        • #5
          Originally posted by Artimus71 View Post
          What about amounts / doses of each?
          See above... I edited my post

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          • #6
            Originally posted by healthy11 View Post
            I take:

            Multi
            Vit D
            Magnesium
            Fish oil
            Vit C

            The Perfect Health Diet recommends:

            Multi
            Vit D ~2,500mg
            Vit K2 1mg
            Selenium 200mcg
            Iodine 1 to 50mg
            Magnesium Chelate 200mg
            Copper 2mg
            Chromium Picolinate 200mcg
            Vit C 1g

            You should definitely add magnesium... I use magnesium citrate (not oxide)

            Anyone have any thoughts on these others??
            Thank you. I was thinking about adding magnesium and fish oil. (I eat a lot of fish but my fiance won't eat salmon... )

            Comment


            • #7
              Originally posted by cavemanj View Post
              Thank you. I was thinking about adding magnesium and fish oil. (I eat a lot of fish but my fiance won't eat salmon... )
              Note that ZMA is Zinc + Magnesium, so you're already taking it.
              Norak's Primal Journal:
              2010-07-23: ~255lbs, ~40.0"
              2011-11-03: ~230lbs, ~35.5"
              2011-12-07: ~220lbs, ~34.0"

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              • #8
                What I’m doing:

                -Omega 3 Fishoil (At least 6 a day)
                -DHEA/Pregnenolone (50mg/100mg)
                -Vitamin D (10,000 IU) Most people would be fine with 2,000 IU.
                -B Complex with Iron. I get a strong mix from my dr that also has Vit A, C, and a good mix of minerals like magnesium, zinc, selenium, copper, manganese, and chromium.
                -Maitake D Fraction (360 mg) This is a mushroom extract that assists the immune system.
                -Maitake SX Fraction (about 3,000 mg) This is a custom blend mixed with green tea that boosts insulin sensitivity.

                At night:

                Melatonin with GABA, 5-HTP, and L-Theanine (12 mg). This is to sleep better and wake up better as well.

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                • #9
                  So far I'm do this:

                  Zink (one tablet, didn't read amount)
                  VitD (6000 IU)
                  Multi vitamin (one tablet)
                  Fish oil (16000mg/day)

                  Wanting to/thinking of adding 5-HTP, magnesium (pretty surely) and maybe up the fish.

                  Comment


                  • #10
                    I take:
                    Multi
                    Cal/Mag with D
                    Iron (I am low iron without a supplement)
                    Fish Oil
                    Probiotic (long standing tummy issues)

                    Other than the fish oil and probiotic, I am just taking supplements that put me up to what I need based on RDA
                    Karin

                    A joyful heart is good medicine

                    He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

                    Mmmmm. Real food is good.

                    My Journal: http://www.marksdailyapple.com/forum/thread29685.html

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                    • #11
                      Wow you all are heavy supplementers! I take D and magnesium, but I'm not very regular about either. Have stopped the fish oil for the time being.
                      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                      • #12
                        Originally posted by tfarny View Post
                        Wow you all are heavy supplementers! I take D and magnesium, but I'm not very regular about either. Have stopped the fish oil for the time being.
                        If you can get by without it, good for you. No harm in that.

                        My list comes from my doc, and we go over blood tests line by line to make adjustments. I'm not going to stop because the benefit is significant.

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                        • #13
                          tfarney, I am the same way. I started out not taking a mutivitamin, then started and didn't feel any different after a month. So I stopped taking them this week and still don't feel any different. I have been taking fish oil, but may stop for a little bit once I run out. I didn't just start taking Magnesium citrate yesterday since I am still having constipation issues. It helped btw . I am in the sun alot here is the southern US, so I don't take a Vit D supplement.


                          I have not felt better or worse taking/not taking the multivitamin and fish oil.
                          RLTW

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                          • #14
                            8,000 IU of D3 liquid
                            1,200 mg Omega 3 with EPA+DHA

                            Has replaced

                            25mg HCTZ
                            50mg Metoprolol
                            5mg Lexapro
                            25mg Toprol XL

                            Couldn't be happier!
                            Self-realization. I was thinking of the immortal words of Socrates, who said, "... I drank what?"

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                            • #15
                              Originally posted by healthy11 View Post
                              I take:
                              The Perfect Health Diet recommends:

                              Multi
                              Vit D ~2,500mg
                              Vit K2 1mg
                              Selenium 200mcg
                              Iodine 1 to 50mg
                              Magnesium Chelate 200mg
                              Copper 2mg
                              Chromium Picolinate 200mcg
                              Vit C 1g

                              You should definitely add magnesium... I use magnesium citrate (not oxide)

                              Anyone have any thoughts on these others??
                              just a thought, but wouldnt you save an a$$load of money on supplements if you ate oysters once or twice a week?
                              Get on my Level
                              http://malpaz.wordpress.com/

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