11 replies to this topic

[Jon12345]

Currently, I am taking the following to supplement my relatively unhealthy diet:

- 1 x omega 3 6 9 from Waitrose
- 1 x Multivitamins+Iron by Tescos

Both are one-a-day products.

What do you think of my current regime and are there other supplements that are considered "must-haves"?

Thanks,

Jon

[nameless]

I'd instead recommend some vegetables and berries.

The multivitamin is probably poorly formulated, and unless you are iron deficient, you really don't want to take it in supplement form.

I'd recommend an Omega 3 supplement over the 3-6-9 one. You probably get plenty of Omega 6s in your diet already.

As for 'must haves'... get your D levels measured, if deficient, consider supplementing D3. Although the optimal serum D3 may be lower than we originally thought (maybe around 30ish). If <20, I'd definitely supplement D3, however. K2 and magnesium are other things to consider, but it depends on what your dietary intake is like.

[1kgcoffee]

I'd get off those and adjust your 'relatively unhealthy diet' first.

After that, consider either vimmortal (the multi formulated by this community.) Or vitamin D & K and magnesium and possibly some others like olive leaf or grape seed extract. If you're eating any fish at all then there's no point taking omega-3 pills..

[Jon12345]

I agree about the unhealthy diet, but I figure adding supplementation despite this is bound to help, perhaps even more so since I might be short of nutrints.

You both seem to have suggested vitamin D & K and magnesium. What is it about these three nutrients that make them important?

I am in my 40's if that helps and also a doctor told me my bone density has dropped somewhat due to probably lack of sun.

[niner]

Jon12345, on 11 July 2012 - 07:51 PM, said:

You both seem to have suggested vitamin D & K and magnesium. What is it about these three nutrients that make them important?

I am in my 40's if that helps and also a doctor told me my bone density has dropped somewhat due to probably lack of sun.

Bone strength is a pretty good argument for D, K, and Magnesium.  You also need them for other things.  I would find a multi that doesn't have any iron, and individually supplement D3 and K2, both in oil-based (softgel) formulations.  I'd start with 1000 IU of D3 and 45-90 mcg of K2-MK7.  If your multi has 150 mcg Iodine, that's probably enough, otherwise I'd add that in.  Get some fish oil, too.  I'd start with 1g/day.  Fish is great, but unless you eat oily fish a couple times a week, I'd still use the oil.  Your diet is probably loaded with omega 6 fatty acids, so you need a decent supply of omega 3 just to balance that out.

Getting your diet right will help you more than anything else you can do.

Edited by niner, 11 July 2012 - 08:43 PM.

[synesthesia]

Great advice from niner...  Dump the iron and omega 6!  Avoiding unwise supplementation is where to start; then look into what deficiencies your particular dietary habits might produce.  

Fast food/processed/junk diets are usually deficient in nutrients you get from fruit and veg...  Flavonoids and antioxidants.  

If you believe in fish oils, omega 3s and polyunsaturated fats/oils, lipid peroxidation can be a real danger as these oxidize at the drop of a hat.  Do not mix these with alcohol!  These are great supp's if you're teetotal, but acetaldehyde generated during alcohol metabolism will turn your entire liver rancid if its full of these fats.  

Vitamin-E is also essential to keep lipid peroxidation in check with the above mentioned supps.  

Avoiding "MEGA-DOSES" is another wise path to follow with any supplement regime.  More is not better.  

I find researching supplements and working on just the right mix for your own particular needs a fascinating pastime.  Go slow, live and learn, and stay healthy!

[1kgcoffee]

Magnesium is essential in many bodily processes, and most diets are lacking it it. The right formulation of vitamin K is good for teeth and bones and will lower circulating levels of calcium. This might help you to avoid hardening of the arteries. Vitamin D levels are low in most people and there is a lot of evidence to suggest that it can help prevent many diseases.,,, but vitamin D can raise circulating levels of calcium too high, so don't take it without also supplementing vitamin K.

[Jon12345]

Notes to self: order Vit D, K and Magnesium.

What about a 75mg Aspirin tablet each day? Isn't that supposed to reduce the risk of heart attack?

Also, what about CoQ10, which I see plugged all over. Any place for that?

[synesthesia]

CoQ10 supplementation becomes more important as you age...  Young folks bodies make of plenty their own, oldsters, not so much.

[Jon12345]

At what age is the tipping point before you start needing to supplement CoQ10? Is there something specific CoQ10 deficiency causes?

I'm starting to get into this longevity stuff now! Any recommendation of a good book I can read?

[1kgcoffee]

Aspirin is a good idea

[Jon12345]

Now I have to decide on what brand of vitamin to get. I am from the UK. Any recommendations or are they all pretty much the same?