Basic Supplements Queries and Comments
I want to fine tune my supplement intake, and would love to get some information and suggestions from the hivemind that is MDA's forums.
I am 23 weight 90kg (198 pounds) and am 192cm (6'3" ish). I am fairly active, and lift lots of heavy things and run daily.
5000 UI of Vitamin D3 daily
5000 UI of Vitamin A Weekly
300mg Calcium Daily
250mg Magnesium Daily
And about 1000mg of DHA/EPA omgea 3's daily
I feel pretty good with all those, but I was thinking of upping the old Calcium a bit and maybe adding some Zinc to the mix.
Any thoughts? Also I would love to peoples recommended brands. (I am putting a large order in at iHerb)
Regards and thanks in advance!
Country Life for vitamins. For fish oil, use Carlson's liquid. You get 1500 DHA in one tablespoon. Much better to me than taking caps.
Any good multivitamin should have 30mg of zinc, which should be plenty.
@RezH I was actually just looking at Country Life Calcium->Magnesium->Zinc Supp.
Has 1000mg Calcium and 500mg Magnesium.
Anyone know what a good ratio for Calcium to Magnesium is?
>> Anyone know what a good ratio for Calcium to Magnesium is?
Depending on which expert source you consult, I've seen recommended Ca:Mg ratios ranging from 1:1 to 3:1. Personally, the most common one I see recommended is 2:1, so that's the one I aim for.
The calcium supplement that I take has this 2:1 ratio, and also uses the most bioavailable form of Ca, which is calcium citrate. This supplement also contains manganese, copper, and zinc, which all help to maintain healthy bone mass:
Now Foods, Calcium Citrate tablets
At $0.10 per 600-mg calcium dose (2 tabs), the price can't be beat. I take 2 doses (4 tabs) per day. The recommended daily dose of Ca ranges from 1100 - 1500 mg per day, so I take 1200 via these supplements, and get the rest from food (leafy greens are an excellent source). I've read in certain places that eating dairy actually *robs* the body of Ca, as dairy is acid-producing and the body needs to *use* Ca to process it. Not sure how true that is, but I try to limit dairy for that reason...
If you want my recommendation on EPA/DHA, I've been using the following product for the past ~1.5 years, and I'm very happy with it:
Life Extension, Super Omega-3, EPA/DHA with sesame lignans
Not wanting to start a debate, but some sources (including Dr. Barry Sears, of Zone Diet fame) strongly recommend that any fish oil you take should have a 5-star rating from the International Fish Oil Standards board ( http://www.ifosprogram.com/IFOS/ConsumerReport.aspx ), or else there is the risk of heavy-metal contaminants, regardless of the claims made by the manufacturer (e.g., "pharmaceutical grade"). The above product has this 5-star rating, and is the least expensive 5-star-rated product I've been able to find.
The recommended dose of EPA+DHA for a healthy adult is 2.5 g per day, which is 4 capsules of the above product. Less than this supposedly doesn't produce clinically noticeable effects. Since I've been using the recommended dose, my lipid panel blood results have been excellent...
>> Any thoughts? Also I would love to peoples recommended brands. (I am putting a large order in at iHerb)
good choice in using iHerb... they're the best!
Any reason why you're not taking a good multivitamin? Might be simpler than taking individual vitamins separately. I can make some recommendations, if you're interested in a multi. (However, I've never seen a multi that contains significant levels of vitamin D3, so you'll definitely want to continue taking that separately. And I've read that certain components of a multi can interfere with the absorption of calcium, so I personally take my multi & my 2 doses of calcium at different times of day.)
Yeah I have read the 2:1 Calcium : Magnesium ratio is a good one, although can't think of the reference. Those Calcium supps look pretty good, and I think I may go with them. Thanks healthseekerKate!
With regards to Fishoil i am pretty happy with my Carlsons fish oil in liquid form. Just out of interest, that recommended dose of EPA/DHA of 2.5g where did you get that from? I have read many varying reports on optimal amounts, some as high as 10g others as low as 1g.
I used to take a multi-vitamin but i did some testing with a brands from the healthstores here last year, and found I had no known positive or negative gain with them. Thinking about it now however they were el-cheapo brands and doing more research now and the fact that I know what I am looking for I may take a browse through iHerb again.
>> With regards to Fishoil i am pretty happy with my Carlsons fish oil in liquid form. Just out of interest, that recommended dose of EPA/DHA of 2.5g where did you get that from? I have read many varying reports on optimal amounts, some as high as 10g others as low as 1g.
My main source of info about fish oil/EPA+DHA has been the series of Zone books written by Dr. Barry Sears, including "The Anti-Inflammation Zone", "The Omega-Rx Zone" and "Toxic Fat". I highly recommend all of them, particularly the first one, which is a great introduction to fish oil as an anti-inflammatory supplement. In those books, Sears recommends the 2.5 g dose for healthy adults, and then 5, 7.5 or 10+ g daily doses for those with health concerns; the recommended dose depends on the particular health concern, and details are given in the books.
The Anti-Inflammation Zone book:
As for multivitamins, I'm not confident that it's possible to determine a single "best" multivitamin, so my own personal strategy is to rotate among numerous different high-quality products. I figure that if I switch it up, and vary the formulations, my body is less likely to get acclimated to one particular formula. Here are some of the ones that I use:
Ray Kurzweil & Terry Grossman's Total Care Daily Formula (6 tabs per day)
Garden of Life, Raw Multivitamin formula (I have a link to the Men's Formula here, for you; it's also available in a size double this one) (2 caps, 2x/day):
Now Foods, Daily Vits (1 per day)
Now Foods, Special Two-a-day
Rainbow Light, Complete Nutritional System (3 tabs/day)
Nutrilite Double X (I had incredible results with this product a few years back, but they have since changed the formula, and it may or may not be as good as it once was; I still use it) (3 different tabs, 1 - 2x/day)
To save money, I tend to use a cheaper vitamin (e.g. Daily Vits) maybe 3-5 days per week, and use one of the more expensive ones on the other days.
Last edited by healthseekerKate; 06-18-2010 at 11:40 AM.
One other consideration: some males make a big deal about being sure to take a multi that doesn't contain any iron. I'm still not personally clear about why this is so important to them, but you may want to consider whether you want the multi(s) you take to contain iron or not.
Some general info about iron from the Linus Pauling Micronutrient Information Center:
According to this site, the RDA for iron for adult males & females is 8 mg/day (females under the age of 50 need 18 mg/day), and the tolerable upper limit (UL) is 45 mg/day.
@healthseekerKate THanks so much for the information! I think I may get a couple different brands and just do some experimentation. Do a month on each and see how I feel.
Again thanks a lot!