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Thread: What supplements do you take? (multivitimins/protein powder/fish oil ect...) page 2

  1. #11
    mayness's Avatar
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    Primal Fuel
    In the morning I take a "women's" multivitamin and a fish oil pill (or, now that I'm skipping breakfast, at lunch), and in the evening I take a calcium+magnesium+D and another fish oil pill.

  2. #12
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    I take 3 to 4 1,200 mg Fish Oil caps per day (too broke to afford grass-fed meat), plus 5,000 iu Vit D3. I took 10k units over the winter months, but I'm getting out in the sun now

  3. #13
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    more than mos

    http://docs.google.com/Doc?docid=0AV...ZzZm43OQ&hl=en

    details at the above link but multi, fish oil, neptune krill oil, zinc, d3, some amino acids, magnesium and calcium as/if needed to round out dietary intake, enzymes if/as needed, grapeseed extract, pycnogenol......

    K

  4. #14
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    I take:
    Vit D3 - 2000 units
    Fish oil - 2 capsules
    Carlson's Cod Liver Oil - 1 Tablespoon
    Flax seed oil - 2 tsps

    I can't get enough Vit D from sunlight at my northern latitude most of the year so must supplement to get an adequate amount. But I try to get the rest of my vitamins and minerals from my diet. I supplement with all the oils to improve my omega 3/omega 6 ratio and I have noticed a huge difference in how I feel - more energy, less anxiety and depression. I eat lots of leafy greens and cruciferous vegetables, bone broths, and fermented foods.

  5. #15
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    Quote Originally Posted by Barb View Post
    I take:
    Vit D3 - 2000 units
    Fish oil - 2 capsules
    2000 IU is still not quite enough vitamin D - most likely. Typically, adults not getting D from sun will need 5000 IU per day from all sources or even more specifically 1,000 IU per 25 lbs body weight per day.

    https://docs.google.com/Doc?docid=0A...A0d3BjMw&hl=en
    Vitamin D Dosing and Levels

    nmoL - units used to measure D most places in the world
    ng/mL - units used in the US
    ** Please be sure to pay attention to the units given on your lab report.
    ** Quest Labs -problems remain. See the end of the paper for citations.

    ☑ A tan does not necessarily indicate sufficient vitamin D levels. It's easy to tan from UVA
    without getting sufficient UVB to raise D levels.

    What should my vitamin D level be?
    see below for information on various vitamin D levels........

    ❍ 32 ng/mL (80 nmol/L) is the bottom of the current reference range. Still
    leaves us in a state of substrate starvation which isn't good. And if Quest** did
    your test - see note above - you need to divide by 1.3

    ❍ 40 ng/mL (100 nmol/L) the minimum recommended by currently by
    any major D researcher (see grassrootshealth.net).

    ❍ 50 ng/mL (125 nmol/L) is the point at which we have sufficient substrate
    for managing calcium levels and have additional to use for other necessary
    physiological functions - including gene expression (300+ other functions in our bodies)

    ❍ 60-65 ng/mL (150-162.5 nmol/L) is the 'middle of the current reference range
    for the major US labs. European and canadian labs are behind the times on this
    one and are still generally using a much lower range that accepts truly
    deficient levels as normal.

    ❍ 80 ng/mL (200 nmol/L) is the higher end of normal but still within the physiological
    range of what we could achieve from significant midday sun exposure.

    ❍ 100 ng/mL (250 nmol/L) a level still obtainable by extensive sun exposure -
    think lifeguards in South Florida. That it's achieved only through sun exposure
    implies that this is still a physiologically appropriate level.

    ❍ 200 ng/mL (500 nmol/L) is the lowest blood level of 25(OH)D at which there
    has been documented D toxicity. There has never been a case reported at levels
    lower than that.


    ☑ 1000 IU (25 mcg) per 25 lbs body weight per day is a very reasonable dose of
    D3 for someone who avoid sun by
    → working indoors midday
    → wearing clothes midday
    → avoiding sun midday (too hot etc)
    → wearing any amount of sunscreen midday

    ☑ 10,000 IU-50,000 IU vitamin D3 is produced in the skin upon full body exposure
    to sunlight......with the average of the studies being about 20,000 IU. However,
    adults should not take more than 5000 IU per dayweight per day and children should
    not take more than 1000 IU per 25lbs body weight per day (400 IU per 10 lbs body
    weight per day) without periodic testing of 25(OH)D levels.

    ☑ Don't be afraid to take as much D3 as is required to raise your serum 25(OH)D to
    50-80 ng/mL (125 nmol/L to 250 nmol/L) There is a 25-50% variation in serum
    vitamin d levels at 'x' amount of supplementation rate due to genetic variations
    in vitamin d binding protein.
    http://www.ncbi.nlm.nih.gov/pubmed/19302999
    Clin Biochem. 2009 Jul;42(10-11):1174-7. Epub 2009 Mar 18.Common genetic variants of the
    vitamin D binding protein (DBP) predict differences in response of serum 25-hydroxyvitamin
    D [25(OH)D] to vitamin D supplementation.Fu L, Yun F, Oczak M, Wong BY, Vieth R, Cole DE.
    Department of Laboratory Medicine and Pathobiology, University of Toronto, Toronto, ON, Canada M5G 1L5.

    ☑Testing: use LabCorp or ZRT
    →consider joining the D Action study, they use ZRT's home test
    details at grassrootshealth.org
    →or order ZRT's test from vitamindcouncil.org
    ZRT donates $10 to that worthy organzation when you order it through them
    →you can also order it directly through ZRT
    →Quest/LabCorp testing project. Test on the same day using Quest and LabCorp -
    get reimursed for up to $100 of your cost:
    http://www.vitamindcouncil.org/proje...-project.shtml

    ☑ Early AM and later afternoon sun exposure on face, hands and arms is not sufficient
    to raise vitamin D levels or maintain optimal vitamin D levels.

    ☑ Fall, Winter and Spring sun exposure is not generally sufficient to raise viamin D levels
    or to maintain optimal D levels.

    ☑ A person (tan or not) who's been getting
    →midday
    →unprotected
    →summer exposure
    →on most body skin
    to the point just before a burn occurs, may have optimal D levels during the summer.

    ☑ The Vitamin D Council (vitamindcouncil.org) has all of the D research, reference cites
    and links to peer reviewed journal articles that you'd ever want to read, plus several thousand extra

    ☑ Grassrootshealth.org has a tremendous amount of good information as well.

    ☑ Stanford and other major D research centers have podcasts in iTunes that are excellent resources.

    ☑Quest's test: What's the problem?
    http://www.vitamindcouncil.org/newsl...008-july.shtml
    excerpted from The Vitamin D Council's July '08 newsletter. Written by John Cannell, MD
    "The two most common are mass spectrometry and a chemiluminescence method, Liaison. The first, mass spectrometry, is highly accurate in the hands of experienced technicians given enough time to do the test properly. However, in the hands of a normally trained technician at a commercial reference lab overwhelmed with 25(OH)D tests, it may give falsely elevated readings, that is, it tells you are ok when in fact you are vitamin D deficient. The second method, Liaison, was recently developed and is the most accurate of the screening, high throughput, methods; LabCorp uses it. Quest Diagnostics reference lab uses mass spec. Again, both Quest and LabCorp are overwhelmed by 25(OH)D requests. The problem is that the faster the technicians do the mass spec test, the more inaccurate it is likely to be. If your 25(OH)D blood test says "Quest Diagnostics" on the top, do not believe you have an adequate level (> 50 ng/ml). You may or may not; the test may be falsely elevated. Let me give you an example. A doctor at my hospital had Quest Diagnostics do a 25(OH)D. It came back as 99 ng/ml of ergocalciferol. He is not taking ergocalciferol (D2), he has never taken ergocalciferol, only cholecalciferol (D3), and he is not taking enough to get a level of 99 ng/ml, 50 ng/ml at the most.
    http://www.vitamindcouncil.org/newsl...-answers.shtml
    excerpted from The Vitamin D Council's July '08 newsletter. Answer written by John Cannell, MD
    Q: "I thought you got Quest to fix their Vitamin D test. On 3/12/09 my vitamin D,25 hydroxy test at Quest Labs came out as 62 ng/mL Whereas on 3/29 at Lab Corps the same test showed 44.2 ng/mL. What's up? Nancy, Rhode Island"

    Cannell answers "Remember, to compare the technique Quest uses to the technique Lab Corp uses you must divide Quest's result by 1.3. So your Quest result was really 48 ng/mL, which is close to Lab Corp's results."

    http://www.vitamindcouncil.org/newsl...-disease.shtml

    "One only has to look at the Wake Forest group's methods section. Unlike the Washington study, which used the gold standard to measure vitamin D (DiaSorin RIA), Wake Forest decided to send their samples out to, you guessed it, Quest Diagnostics. [Katherine's note: literally every research group studying vitamin D uses LabCorp's DiaSorin to test D - Wake Forest seriously missed the boat on this one. Huge misstep. ] For new readers, this newsletter was the first to report Quest's 25(OH)D results were suspicious, in a July 2008 newsletter. [see link and cite above] The New York Times picked up on the story six months later."

    http://www.nytimes.com/2009/01/08/bu...08labtest.html
    "Dr. Binkley said that a few years ago he sent a sample of his blood to six laboratories and got results that ranged from 14 nanograms a milliliter, which would be a deficient level, to 41 nanograms — a level three times as high and considered adequate. While the tests’ consistency has improved since then, there can still be substantial variability, he said."

    "Quest’s problems with the vitamin D analysis arose after it shifted in 2006 and 2007 to a new test of its own design, replacing an older F.D.A.-approved test. The new test promised to be more accurate and offer more detailed information, Quest executives said. But the test relied on a sophisticated instrument called a mass spectrometer, which can be tricky to use, especially for high-volume testing."

  6. #16
    Dryden's Avatar
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    Quote Originally Posted by PrimalDave View Post
    The question is simple; what supplements, if any, do you take?
    A daily multi, an omega-3 fish oil, and a whey protein w/ recovery formula (l-glutamine & creatine).

    Quote Originally Posted by PrimalDave View Post
    The reason I'm asking is that I'm considering whether to start supplementing my diet; I'm very aware that it's no substitute for a good diet, and I could have sworn that I've seen some articles citing research that suggested that multivitims were bad for you!
    The biggest complaint with cheap multis is that you don't absorb much of it so it just winds up as waste (pissing your money away, literally!). You should supplement your diet, because the foods available to you today are not as nutrient dense as they used to be -- they're bred for flavor, sweetness, and mass production, not nutrition. Omega 3 fatty acids, for example, are not in your diet if you buy the cheap eggs, the grain fed beef, and if you're not eating wild caught fish virtually every day.

  7. #17
    rphlslv's Avatar
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    Fish oil
    Vit D3
    Magnesium citrate
    Calcium citrate now and then
    Just ordered some zinc picolinate
    ¸.·´¯`·.¸¸><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>
    ><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>

  8. #18
    Stabby's Avatar
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    Anyone have any good arguments for how much calcium we really need? I think 1200mg is the general recommendation but this looks like more of the same thick-headed and stubborn tripe that government health guidelines spew. "There is soooo much bone loss, they must be calcium-deficient, better recommend more". It's the same with cholesterol "there so much heart disease, people's cholesterol must still be too high!". Bleh.

    Anyway I get the impression that the non-dairy-consuming world is doing just fine on a lot less calcium and I wonder if we really need that much.
    Stabbing conventional wisdom in its face.

    Anyone who wants to talk nutrition should PM me!

  9. #19
    Vick's Avatar
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    I use fitday.com. Based on my food intake I saw what I was failing to intake and then for the first time in my life I started t take supplements.

    I'm not telling you what I take. I telling you that based on my food intake... I started to take supplements for what I was lacking.

  10. #20
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    Fish Oil (I think the dosage is 1000mg... I have no idea how to read this bottle lol)
    Magnesium*
    Whey protein isolate/egg protein**

    *I take this before and after endurance activities (mountaineering) ... apparently it helps muscle recovery and reduces soreness. I can't really tell if that's true or not. I haven't had any terrible muscle cramps (during endurance activities) since I started taking it though
    **I mix this with coconut milk and some kind of fruit for a post-"lift heavy things" protein shake, on occasion. More often than not I fast after a workout.

    Oh and I'll take vitamin C if I feel like I'm getting sick, but that rarely happens anymore (in fact, the last time it did was because I drank out of the same glass as someone who had a cold lol).
    Subduction leads to orogeny

    My blog that I don't update as often as I should: http://primalclimber.blogspot.com/

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