Vitamins for 2011

mashsticks · Dec 26, 2010

I just ordered a few vitamins for the new year. I will post my vitamin list and you can tell me yours.

Nature''s Science Vitamin C-1000, 1000mg/100 Capsules
NOW B-6, 100mg/100 Capsules
Cheap Supplements Glutamine, 250 Grams
NOW Ultra A & D-3, 100 Softgels
Ultimate Nutrition Arginine/Ornithine/Lysine, 100 Capsules

These are the vitamins i will be takin startin 2011 + a multi-vitamin. Do you suggest the a & d at night with milk?

MynameisnotDeja · Dec 26, 2010

Iodine/iodide
Selenium (goes with above)
Corn free vitamin C (but I don't take this regularly, only keep it around to megadose on in case of a cold or flu)
Vitamin D3 (I am not sure about this one but thought I'd give it a try and see how it makes me feel, since sunbathing is not an option right now)
Magnesium (to aid in sleep)

I think that is about it. I'm pretty much cycling down any supplement use as I get more and more into a raw foods diet.

Mehm · Dec 26, 2010

I'm doing an ACE Selenium plus anti-oxidant mix
calcium
Lots of D3
fish oil
B complex
5htp occasionally
and letchin

it feels great so far

MynameisnotDeja · Dec 27, 2010

Have you noticed any positive effects from the D3? I have an intuition that no supplementation will do what the sunlight does for me but I'm hoping it will have some effect. My boy has been on it awhile now and he says he doesn't feel anything yet (but like me he feels drastic wonderful changes from getting adequate sunlight). Here's hoping. I am sure I am pretty severely vitamin D deficient and that plays a big role in all my autoimmune problems.

addictivepersona · Dec 27, 2010

^ Deja, I know you didn't ask me, and I'm not taking D3, but I noticed a HUGE improvement in my mood and energy when I started supplementing D2. Noticed the effect after about a week of constant supplementation.

MynameisnotDeja · Dec 27, 2010

Interesting. I haven't yet learned too much about D supplementing or the differences between D3 and D2. I will need to read up on that.

Matsuo Munefusa. · Dec 27, 2010

d-aspartic acid
selenium (this one I will be starting in 2011 because of its necessity with the T4-->T3 conversion)
vitamin E
vitamin D3
calcium
vitamin C
melatonin (a hormone not technically a vitamin)
magnesium (a mineral not technically a vitamin!)

I'm also considering spending money to tan for 5-10 minutes every week to boost D levels.

delta_9 · Dec 27, 2010

One needs to supplement Vitamin D at several thousand IU per day* for some 5-6 months before blood levels show a significant increase. Ideally an oil based D3 w/a few dozen ug K2 should be taken until blood levels of 25-D reach ~40ug/nL. >80ug/nL is generally considered toxic. Reduce intake by 15-20% in the summer months.

Vitamin D is perhaps the most well studied vitamin, and definitely the only one modern science pretty much unanimously agrees should be supplemented.

*Hard to say exact number since it's dependant on blood levels. However, I take 4,000 IU per day.

Current Stack -
1 Multivitamin/Multimineral

NSFW:

3g Molecularly Distilled High EPA/DHA Fish Oil
4,000 IU Vitamin D3 w/45ug K2
1 Gelcap Mixed Vit E tocopherols/tocotrienols
^Above with 1Tbsp Oilve Oil
250mg Grapeseed Extract
250mg Green Tea Extract
1Tbsp Lecithin granules
200mg Milk Thistle
2 Billion probiotics
At Night - 300ug Melatonin ; 200-250mg L-Theanine

Once per week - 1mg Methylcobalamin (B12)
On Occasion - 250mg ALA/500mg ALCAR ; 300mg Magnesium Malate.

^I will talk to you about this in two seconds but we need to make sure you get the correct type of selenium. edit meant for MM

Edit - Regarding selenium, selenomethionine or Se-methylselenocysteine is best. I would also take vitamin c out of any stack and replace it instead with lipoic acid. Lipoic acid helps your body recycle it's own ascorbate while supplements of vitamin c have shown lackluster results for many years $:\$

MynameisnotDeja · Dec 27, 2010

^I will talk to you about this in two seconds but we need to make sure you get the correct type of selenium. edit meant for MM

Matsuo Munefusa. · Dec 27, 2010

delta_9 said:
One needs to supplement Vitamin D at several thousand IU per day* for some 5-6 months before blood levels show a significant increase. Ideally an oil based D3 w/a few dozen ug K2 should be taken until blood levels of 25-D reach ~40ug/nL. >80ug/nL is generally considered toxic. Reduce intake by 15-20% in the summer months.

Vitamin D is perhaps the most well studied vitamin, and definitely the only one modern science pretty much unanimously agrees should be supplemented.

*Hard to say exact number since it's dependant on blood levels. However, I take 4,000 IU per day.

Current Stack -
1 Multivitamin/Multimineral

NSFW:

Vitamins

Vitamin A Complex
Retinol (Palmitate) 150mcg
Alpha Carotene 1.6mg
Beta Carotene 6mg
Vitamin C (Magnesium Ascorbate) 120mg
Vitamin D3 (Cholecalciferol) 25mcg
Vitamin E (As Alpha-Tocopherol) 15mg
Menatetrenone (MK-4) 120mcg

Vitamin B Complex B1 (Thiamin) 9mg
B2 (Riboflavin) 2.5mg
B3 (Niacin - As 126 Mg Inositol Hexanicotinate) 115mg
B6 (Pyridoxal-5'-Phosphate) 100mg
Folic Acid 800mcg
B12 (Methylcobalamin) 647mcg
Biotin 300mcg 100%
B5 (D-Ca Pantothenate) 100mg

Minerals

Calcium (Calcium Carbonate, Citrate-Malate, D-Ca Pantothenate) 300mg
Iodine (Potassium Iodide) 150mcg
Magnesium (Aspartate, Oxide, Ascorbate, Chlorophyllin) 210mcg
Zinc (Citrate) 11mg
Selenium (Se-Methylselenocysteine) 55mcg
Copper (Citrate) 1.5mg
Manganese (Glycinate) 2.3mg
Chromium (Picolinate) 100mcg
Molybdenum (Na Molybdate) 45mcg
Potassium (Chloride) 50mg
Boron (Citrate) 700mcg
Silicon (Na Metasilicate) 25mg
Strontium (Citrate) 1.5mg
Vanadium (Picolinate) 18mcg

Biotransformation Conjugates:
R(+)- Lipoic Acid 150mg
Co-Enzyme Q10 (Ubidecarenone) 30mg
Green Tea Extract (45% EgCG; 1% Caffeine) 140mg
N-Acetylcysteine (NAC) 200mg

Phytonutrient Complex
Chlorophyllin Complex 150mg
Trans-Resveratrol 1.8mg
Pomegranate Extract (40% Ellagic Acid) 100mg
Sulforaphane (From Broccoli Sprout Extract) 7.1mg

Natural-Source Mixed Carotenoids
Lutein 6.8mg
Zeaxanthin 314mcg
Astaxanthin 2mg
Lycopene 10mg
Cryptoxanthin 300mcg

Vitamin E Complex
Tocopherols 86mg
Beta Tocopherol 2mg
Gamma Tocopherol 60mg
Delta Tocopherol 24mg
Tocotrienol 10mg
Alpha Tocotrienol 3mg
Beta Tocotrienol 0.3mg
Gamma Tocotrienol 6mg
Delta Tocotrienol 1.3mg
Choline (From Bitartrate)
Inositol (From Inositol, Inositol Hexanicotinate)
Mixed Citrus Bioflavonoids (25% ) 100mg
Quercetin Dihydrate (85% Quercetin) 76mg

3g Molecularly Distilled High EPA/DHA Fish Oil
4,000 IU Vitamin D3 w/45ug K2
1 Gelcap Mixed Vit E tocopherols/tocotrienols
^Above with 1Tbsp Oilve Oil
250mg Grapeseed Extract
250mg Green Tea Extract
1Tbsp Lecithin granules
200mg Milk Thistle
2 Billion probiotics
At Night - 300ug Melatonin ; 200-250mg L-Theanine

Once per week - 1mg Methylcobalamin (B12)
On Occasion - 250mg ALA/500mg ALCAR ; 300mg Magnesium Malate.

Edit - Regarding selenium, selenomethionine or Se-methylselenocysteine is best. I would also take vitamin c out of any stack and replace it instead with lipoic acid. Lipoic acid helps your body recycle it's own ascorbate while supplements of vitamin c have shown lackluster results for many years $:\$

what if a person has been sunbathing for months on end and when fall sets in starts supplementing vitamin D??? Would this take months to show effect or would this preserve the already high vitamin D levels?

Also, the vitamin C I have is not ascorbic acid (which is fermented corn sugar fyi). Its a whole food source (forget the source). Is that a better antioxidant? I actually take this for joint health (collagen formation) as my joints take a beating.

Third, do you inject your vitamin B12? That was the only way I ever noticed any effect from it (1mg gave appetite stimulation).

Matsuo Munefusa. · Dec 27, 2010

one more question...why did you settle on 3g fish oil per day? I notice positive effects (mood and joint inflammation reduction) on 10-15g/day.

Delta, I would also be intensely interested in hearing about your daily diet. I am thinking you must have put so much thought into it as well considering your thought into your vitamin regimen. I love hearing about diet. Also if you dont mind saying your health/physical goals as they relate to your diet/supplements I would be curious also! Fun talk man

delta_9 · Dec 27, 2010

what if a person has been sunbathing for months on end and when fall sets in starts supplementing vitamin D??? Would this take months to show effect or would this preserve the already high vitamin D levels?

How do you know you have high 25-D levels? Have you had blood tests for it? Either way, you'll still want to supplement in the winter months but it's hard to know how much per day without knowing if your blood levels are relatively high or low. Only thing I can say is that transport mechanisms of cholicalciferol absorbed via skin are very sound so the D-3 produced by your skin over the past few months is still sittin pretty :D

Also, the vitamin C I have is not ascorbic acid (which is fermented corn sugar fyi).

No, it isn't. Ascorbic acid is simply ascorbic acid. Unlike some other vitamins, there is only 1 compound that shows vitamin c activity, ascorbic acid. Is the natural source better for you than a 'synthetic' source? Not a chance. The body does not have a mechanism it can use to distinguish between the two.

Third, do you inject your vitamin B12? That was the only way I ever noticed any effect from it (1mg gave appetite stimulation).

No. I take B12 only because my diet is 90% vegan and B12 does not exist in the plant kingdom. I take it sublingually.

one more question...why did you settle on 3g fish oil per day? I notice positive effects (mood and joint inflammation reduction) on 10-15g/day.

May want to watch out with this much DHA.
http://www.ncbi.nlm.nih.gov/pubmed/...,11432462,11976221,17702671?dopt=AbstractPlus

Delta, I would also be intensely interested in hearing about your daily diet. I am thinking you must have put so much thought into it as well considering your thought into your vitamin regimen. I love hearing about diet. Also if you dont mind saying your health/physical goals as they relate to your diet/supplements I would be curious also! Fun talk man

Sure thing

Well as I said diet is 90%+ vegan, 90%+ organic(some shit is just too expensive). Also calorie restricted at the moment(A combination of me wanting to save money and a serious lack of appetite during the large majority of the time). A typical day’s diet looks something like this(In rough order from day start to finish) NSFW = trying to cut down my post not dirty pics or anything.

NSFW:

Breakfast –
3 eggs fried over easy
Yogurt
Protein shake(rice/almond milk, blueberries, whey isolate, lecithin, flax seeds, green tea powder)
Snack –
Handful of nuts(I like a mix of sprouted/soaked nuts and dry roasted, so sometimes I will eat nut butters for dry roasted instead of whole nuts) or frozen berries. Sometimes much more than a handful lol. Fortunately for me my body can tolerate even raw nuts quite well.

Lunch –
Salad(basically whatever extra veggies I can get my hands on)
Brown rice with steamed veggies, or maybe pasta but not as often. Lentils or beans w/mixed viggies are also a great choice as well.
Snack –
Same as above or maybe some granola or something. I'll probably grab some frozen veggies to eat too just because I like eating cold cruncy stuff

Dinner –
Another protein shake if I can spare the ingredients(shit gets expensive)
If not I’m usually just eating healthy snack food the rest of the night, no real ‘meal’ per se.
Green and white tea served with every meal and several additional cups throughout the day.
Also I'm always grabbing things like handfuls of herbs(garnish ones), frozen leaf veggies like spinach or kale, or a few sheets of nori to eat.
It’s very rare for me to exceed 1,800 kcal on a given day.
I know I eat too much sugary fruits and I get too much omega-6 from certain nuts(almonds, cashews), but they're just so good and I have to force myself to eat too much of my food already $:\$ Nuts and fruits I actually enjoy eating all the time.

Been reading some interesting things about 'ketogenic' diets but the jury is still out. As far as I can tell ketosis is a state humans should not necessarily be in all year round.
I guess I don't really have any concrete health 'goals' anymore(My previous goals were to greatly improve my diet and to cut out all unecessary supplements, which I've done, although I suppose these 2 are ongoing goals). I guess my goals now would just be to continue living as healthy a life as possible and to help those around me do the same. Although my new years goals for this coming year are to make some serious improvements with my spiritual excersize(yoga, meditation), which I'm sad to say has been lax lately.

Btw I've been having a lot of fun with CRON-O-Meter lately it's such a great program. Anyone interested in nutrition will really enjoy this.

Mehm · Dec 27, 2010

MynameisnotDeja said:
Have you noticed any positive effects from the D3? I have an intuition that no supplementation will do what the sunlight does for me but I'm hoping it will have some effect. My boy has been on it awhile now and he says he doesn't feel anything yet (but like me he feels drastic wonderful changes from getting adequate sunlight). Here's hoping. I am sure I am pretty severely vitamin D deficient and that plays a big role in all my autoimmune problems.

I'm not sure if the positive effect is coming from the D3 or the other sups. For sure have felt better once I started with the ACE plus D

addictivepersona · Dec 27, 2010

delta_9 said:
Btw I've been having a lot of fun with CRON-O-Meter lately it's such a great program. Anyone interested in nutrition will really enjoy this.

This seems like a really beneficial program--If only the first food (non-instant oatmeal) I went to look up wasn't giving me such a hard time!

Also, in regard to the difference between D2 and D3: Basically, D3 is the animal form and is easier for us to absorb. D2 is the plant form and is tougher for us to absorb.

asecin · Dec 27, 2010

delta9 dude it dont matter if you, what you kids refer to now days as "healthy foods" you eat, fact stands too much of anything is not good. why do vegetarians always have such hypocrisy is beyond me.

delta_9 · Dec 27, 2010

asecin said:
delta9 dude it dont matter if you, what you kids refer to now days as "healthy foods" you eat, fact stands too much of anything is not good. why do vegetarians always have such hypocrisy is beyond me.

What hypocrisy? I advocate a vegetarian diet and I eat it. That's actually the opposite of hypocrisy.

This seems like a really beneficial program--If only the first food (non-instant oatmeal) I went to look up wasn't giving me such a hard time!

You can input your own foods if you can't find the 1 you want in the existing database.

asecin · Dec 27, 2010

delta_9 said:
What hypocrisy? I advocate a vegetarian diet and I eat it. That's actually the opposite of hypocrisy.

by advocate vegetarian diet do you mean judge those who do not follow such plan, or are you forcing them to do it ?

delta_9 · Dec 27, 2010

Force them? Yeah, you guessed it. I go around shoving carrots and broccili down people's throat. And I blow up butcher shops and meat processing factories

Gimme a break dude, if you have nothing to contribute to this topic(it's obvious you don't), then kindly leave.

asecin · Dec 27, 2010

delta_9 said:
Force them? Yeah, you guessed it. I go around shoving carrots and broccili down people's throat. And I blow up butcher shops and meat processing factories

Gimme a break dude, if you have nothing to contribute to this topic(it's obvious you don't), then kindly leave.

you are forcing people to see being vegetarians as good with your constant ramblings about how good vegetables are for people when in fact they can be just as bad as anything. yet you never acknowledge this and reason is very logical. you rely on them so heavily, you much rather imagine them as only healthy and nothing else.

delta_9 · Dec 27, 2010

Wow, you really need to bone up on your nutritional science. A vegetarian diet, when done properly(and yes there is plenty of debate going on as to what is 'proper', however I do not believe there is a 'one size fits all' diet, I believe it is highly variable), is just plain healthier than a diet with animal proteins. As I said before*, animal compounds speed up the aging process and promote disease. This isn't rambling, it's science. See 'The China Study' if you are at all confused about this.

*Once to be exact. Not sure where this 'constant rambling' is coming from...

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