33 replies to this topic

[s123]

First a little bit of background information. I am a perfectly healthy 18 years old men. One year ago I began to take supplements in order to slow down aging.

Breakfast:

I usually drink one glass of soy milk and one glass of fresh fruit juice. I usually eat a banana, some nuts and always brown bread.
With my breakfast I take:
- One capsule green tea 400 mg (contains 60 mg vitamin C)
- One capsule linseed oil 1000 mg
- Two capsules omega-3 500 mg each (EPA/DHA)
- Two capsules carotene oil (provitamin A)
- One tablet zinc 10 mg
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- One tablet magnesium
- One tablet calcium and vitamin D
- Once in two days I take one capsule probiotics (Lactococcus lactis, lactobacillus casei, lactobacillus acidophilus and bifidobacterium bifidum)

Supper:

I usually eat brown bread with fresh vegetables.

I take a half tablet vitamin C 360 mg time release (Calcium-, magnesium-, zinkascorbat)

4 hour:

I take two teaspoons of soylecithin.

Diner:

I usually eat brown bread, warm vegetables and meat.

I take:

- One capsule garlic
- One capsule omega-3 500 mg (EPA/DHA)
- One capsule carotene oil (provitamin A)
- One capsule vitamin E (d-alpha-tocoferol)
- One capsule digest enzyme

Throughout the day I drink a couple of cups of green tea to with I add a spatula point of powdered calcium. Sometimes I take psyllium.

[s123]

I started taking resveratrol today (25 mg).

[s123]

I have ordered carnosine and lipoic acid today.

This is what I will take in a few days.

Breakfast:

- One capsule green tea 400 mg (contains 60 mg vitamin C)
- One capsule resveratrol 25 mg
- One capsule linseed oil 1000 mg
- One capsules omega-3 500 mg each (EPA 33% / DHA 22% + 5mg vit. E)
- One capsules carotene oil (provitamin A)
- One tablet zinc 10 mg
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- One tablet magnesium
- One tablet calcium and vitamin D 133 mg Ca + 1,25 microgram vit. D (cholecalciferol = D2)
- A half tablet vitamin C 360 mg time release (Calcium-, magnesium-, zinkascorbat)
- One tablet lipoic acid
- One tablet carnosine

Diner:

- One capsule garlic 0.27 g
- One capsule omega-3 500 mg (EPA 33% / DHA 22% + 5mg vit. E)
- One capsule vitamin E (d-alpha-tocoferol) 30 mg

Before I go to sleep:

I take two teaspoons of soylecithin.

Has anybody a comment?

Edited by s123, 14 May 2007 - 10:45 PM.

[ganeshge]

I truely dont know why you need Linseed oil (conversion of linolenic acid to omega-3 is pretty poor in human body). I would avoid taking Linseed unless there is a definite need.

I would add 1gm of carnosine (50mg is not enough) as well as add Selenocysteine or Selenomethionine (100-200mcg) everday (Selenium has been shown to reduce cancer and it is a important cofactor for reducing ROS).

I would also add Melatonin (3-6mg), since it is a proven mitochondrial antioxidant and has been shown to increase lifespan in mice..

[s123]

Oeps, I made a mistake. It's not 50 mg of carnosine. I forgot how much it was. I will see when I receive it and then I will correct it here.

Thanks for the info. I will stop taking linseed oil.

Edited by s123, 14 May 2007 - 08:32 PM.

[ganeshge]

Three more supplements, I would suggest:

1. 25-40 gms of whey protein per day. By increasing intracellular glutathione, whey has been shown to increase the lifespan of mice (http://www.benbest.c...feext/whey.html)
2. 250 mg of Glisodin (to increase endogenous SOD and Cat)
3. 3mg of Melatonin (before bed time; increased lifespan for rats consuming melatonin has been reported; Melatonin is a powerful mitochondrial antioxidant)

[s123]

The U.S. Dietary Reference Intake (DRI) Recommended Daily Amount (RDA) for a 25-year old male for Vitamin E is 15 mg/day.

I take: Vit. E (30 mg) + vit E from fish oil (10 mg) = 40 mg.

Isn't it too much?

[krillin]

The U.S. Dietary Reference Intake (DRI) Recommended Daily Amount (RDA) for a 25-year old male for Vitamin E is 15 mg/day.

I take: Vit. E (30 mg) + vit E from fish oil (10 mg) = 40 mg.

Isn't it too much?

You can take hundreds of milligrams of E, but make sure that you take at least twice as much gamma as alpha and at least twice as much vitamin C as E to regenerate it. CoQ10 would be a good idea for E regeneration too.

http://www.aor.ca/us.....E Special.pdf

[s123]

Breakfast:

- One capsule green tea 400 mg (contains 60 mg vitamin C)
- One capsule resveratrol 25 mg
- One capsule linseed oil 1000 mg
- One capsules omega-3 500 mg each (EPA 33% / DHA 22% + 5mg vit. E)
- One capsules carotene oil (provitamin A) (0,6 mg vitamin A)
- One tablet zinc 10 mg
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- One tablet magnesium 150 mg
- One tablet calcium and vitamin D 133 mg Ca + 1,25 microgram vit. D (cholecalciferol = D2)
- A half tablet vitamin C 360 mg time release (Calcium-, magnesium-, zinkascorbat)
It also contains citrus bioflavonoiden (40 mg), hesperidine (25 mg), fruits de rosiers (10 mg), rutine (7,5 mg) and acerola (7,5 mg)
- One tablet lipoic acid 50 mg
- One tablet carnosine 100 mg + 3 mg B6
- one capsule selenomethionine 100 mcg

Diner:

- One capsule garlic 0.27 g
- One capsule omega-3 500 mg (EPA 33% / DHA 22% + 5mg vit. E)
- One capsule vitamin E from soy (d-alpha-tocoferol 400 IU (268 mg) and mixed tocoferols (25 mg))

Before I go to sleep:

I take two teaspoons of soy lecithin.

I will drop the linseed oil as soon as my box is empty.

Edited by s123, 22 May 2007 - 04:08 PM.

[s123]

I started taking 250 mg of chlorella pyrenoïdosa today.

[s123]

I have made some changes to my regime.

Breakfast:

- One capsule resveratrol 25 mg
- One capsule linseed oil 1000 mg
- One capsules carotene oil (provitamin A) (0,6 mg vitamin A)
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- One tablet magnesium 150 mg
- One tablet calcium and vitamin D 133 mg Ca + 1,25 microgram vit. D (cholecalciferol = D2)
- A half tablet vitamin C 360 mg time release (Calcium-, magnesium-, zinkascorbat)
It also contains citrus bioflavonoiden (40 mg), hesperidine (25 mg), fruits de rosiers (10 mg), rutine (7,5 mg) and acerola (7,5 mg)
- One tablet lipoic acid 50 mg
- One tablet carnosine 100 mg + 3 mg B6
- one capsule seleniumyeast which some vitamin C added 100 mcg
- 250 mg of chlorella pyrenoïdosa
- 200 mg N-acetylcysteine

Diner:

- One capsule garlic 0.27 g
- One capsule omega-3 500 mg (EPA 33% / DHA 22% + 5mg vit. E)
- One capsule vitamin E from soy (d-alpha-tocoferol 400 IU (268 mg) and mixed tocoferols (25 mg))
- One capsule green tea 400 mg (contains 60 mg vitamin C)
- One tablet lipoic acid 50 mg
- 250 mg of chlorella pyrenoïdosa
- One tablet zinc 10 mg
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)

Before I go to sleep:

I take two teaspoons of soy lecithin.

Is it a good idea to stay taking D2 or should I stop?

Edited by s123, 10 July 2007 - 02:22 PM.

[woly]

i think most poeple on these forums would recomend that you take twice as much gamma tocopherol as you do alpha.
50mg of lipoic acid per dose doesnt seem like much.
maybe move the magnesium to before bedtime for its relaxtion effects on muscles?
maybe think about adding a good multi to the mix? (i.e orthocore!)

asaik vit D2(type of vitd from diet) isnt bad, its just not as effective as D3(type of vit d from sunlight synth).

[s123]

Which would be the ideal moment for taking ubiquinone?
Has someone a good source of vitamin E (twice as much gamma as alpha and which tocotrienols).
I still thinking on stopping which linseed oil. But it contains alpha linolenic acid.
What would you recommend me?

I have made some changes to my regime.

Breakfast:

- One capsule resveratrol 25 mg
- One capsule linseed oil 1000 mg
- One capsules carotene oil (provitamin A) (0,6 mg vitamin A)
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- A half tablet vitamin C 360 mg time release (Calcium-, magnesium-, zinkascorbat)
It also contains citrus bioflavonoiden (40 mg), hesperidine (25 mg), fruits de rosiers (10 mg), rutine (7,5 mg) and acerola (7,5 mg)
- One tablet lipoic acid 50 mg
- One tablet carnosine 100 mg + 3 mg B6
- one capsule seleniumyeast which some vitamin C added 100 mcg
- 250 mg of chlorella pyrenoïdosa
- One capsule N-acetylcysteine 200 mg

Diner:

- One capsule garlic 0.27 g
- One capsule omega-3 500 mg (EPA 33% / DHA 22% + 5mg vit. E)
- One capsule vitamin E from soy (d-alpha-tocoferol 400 IU (268 mg) and mixed tocoferols (25 mg))
- One capsule green tea 400 mg (contains 60 mg vitamin C)
- One tablet lipoic acid 50 mg
- One tablet zinc 10 mg
- A half tablet vitamin B complex (B1, B2, B3, B5, B6, B12, biotine, folic acid, choline, inositol and PABA)
- One tablet calcium and vitamin D 133 mg Ca + 1,25 microgram vit. D (cholecalciferol = D2)
- A half teaspoon of vitamin C
- One capsule N-acetylcysteine 200 mg

Before I go to sleep:

- Two teaspoons of soy lecithin.
- One tablet magnesium 150 mg

Edited by s123, 24 July 2007 - 05:47 PM.

[krillin]

Which would be the ideal moment for taking ubiquinone?
Has someone a good source of vitamin E (twice as much gamma as alpha and which tocotrienols).
I still thinking on stopping which linseed oil. But it contains alpha linolenic acid.
What would you recommend me?

CoQ10 is absorbed best in divided doses and with fats. Avoid taking with fiber.

Biofactors. 2005;25(1-4):219-24.
Effect on absorption and oxidative stress of different oral Coenzyme Q10 dosages and intake strategy in healthy men.
Singh RB, Niaz MA, Kumar A, Sindberg CD, Moesgaard S, Littarru GP.

Halberg Hospital and Research Institute, Moradabad, India. icn2005@mickyonline.com

INTRODUCTION: The effect of various dosages and dose strategies of oral coenzyme Q(10) (Q(100) administration on serum Q(10) concentration and bioequivalence of various formulations are not fully known. SUBJECTS AND METHODS: In a randomized, double blind, placebo controlled trial 60 healthy men, aged 18-55 years, were supplemented with various dosages and dose strategies of coenzyme Q(10) soft oil capsules (Myoqinon 100 mg, Pharma Nord, Denmark) or crystalline 100 mg Q(10) powder capsules or placebo. After 20 days blood levels were compared and oxidative load parameters, malondialdehyde (MDA) and thiobarbituric acid reactive substances (TBARS) were monitored to evaluate bioequivalence. All the subjects were advised to take the capsules with meals. Blood samples were collected after 12 hours of overnight fasting at baseline and after 20 days of Q(10) administration. Compliance was evaluated by counting the number of capsules returned by the subjects after the trial. RESULTS: Compliance by capsule counting was >90%. Side effects were negligible. Serum concentrations of Q(10) (average for groups) increased significantly 3-10 fold in the intervention groups compared with the placebo group. Serum response was improved with a divided dose strategy. TBARS and MDA were in the normal ranges at baseline. After 20 days intervention in the 200 mg group TBARS and MDA decreased, but the decrease was only significant for MDA (Fig. 2). Conclusions: All supplementations increased serum levels of Q(10). Q(10) dissolved in an oil matrix was more effective than the same amount of crystalline Q(10) in raising Q(10) serum levels. 200 mg of oil/soft gel formulation of Q(10) caused a larger increase in Q(10) serum levels than did 100 mg. Divided dosages (2 x 100 mg) of Q(10) caused a larger increase in serum levels of Q(10) than a single dose of 200 mg. Supplementation was associated with decreased oxidative stress as measured by MDA-levels. Indians appear to have low baseline serum coenzyme Q(10) levels which may be due to vegetarian diets. Further studies in larger number of subjects would be necessary to confirm our findings.

PMID: 16873950

My favorite vitamin E is Jarrow's.

If you want tocotrienols too, maybe try Now's. I don't want my cholesterol to go any lower so I don't take any extra tocotrienols.

[Liquidus]

I'm considering starting to take supplements to fill out my dietary requirements for healthy living. What are the costs associated with some of the most important supplements? I don't really have a lot of money to dedicate to it right now, but it would be beneficial to know in the future.

[Liquidus]

BTW, I don't always feel great, but I don't always feel terrible either. How much does taking all these supplements help your general energy levels and moods? Do you feel more replenished/good mood when you take them?

[s123]

BTW, I don't always feel great, but I don't always feel terrible either. How much does taking all these supplements help your general energy levels and moods? Do you feel more replenished/good mood when you take them?

I don't take the supplements that gives you more energy and those who improves your mood.
So, I don't know what the effect is of taking ALCAR, Creatine, L-tyrosine, ashwagandha, inositol (this I take in a small dose in my vitamin B complex),....

[s123]

How did the carnosine work out? I've found that it makes me extremely zippy and agressive.

I haven’t noticed any change in my behaviour.
I definitely haven’t become more zippy.

However, supplemental carnosine may increase corticosterone levels, which can explain the hyperactivity sometimes seen in high doses.

How much do you take?

[s123]

Nicotinamide inhibits SIRT 1. But it's present in my B-complex (36mg). What should I do?

[krillin]

Nicotinamide inhibits SIRT 1. But it's present in my B-complex (36mg). What should I do?

Benfotiamine Multi B plus individual pills of the omitted vitamins.

http://www.iherb.com...1&pid=3549&at=0

[s123]

I have made some changes:

First I added silymarin (milk thistle).
Second I have shifted the calcium + vit. D and the zinc from before dinner to after dinner.
This is because before dinner I take NAC and NAC is a chelator for minerals.

[s123]

I will buy a hole new range of brands and some new products.

Vitamine D 400 IU
Gamma-tocoferol met andere tocoferolen 300
Silymarin 100mg
Resveratrol 100mg + green tea + grapeseed and red wine extract
ThioNAC 500mg NAC + 100mg lipoic acid
GliSODin 100 mg 90
Carnosine 500 mg
Melatonin 1mg
CoQ10 100mg

Advise?

Edited by s123, 05 September 2007 - 03:20 PM.

[s123]

On my empty stomach:

* 10 mcg B12 + 30 mg B6 + 50 mg inositol + 400mg magnesium
* 54 mg B3 (niacin) + 19.5 mg B5 (Ca-pantothenate) + 6mg B6 (pyrodoxine) + 4.8 mg B2 (riboflavin) + 4.2 mg B1 (thiamine) + 0.4 mg folic acid + 0.15 mg biotin
* 1667 IU D2 (cholecalciferol)
* 30 mg ubiquinone (coQ10)
* 250 mg chlorella
* 180 mg C (Ca-, Zn-, Mgascorbate + citrus bioflavonoiden + hesperidine + rosa canina + rutine + acerola)
* 140 mg silymarin
* 25 mg resveratrol
* 50 mg lipoic acid
* 100 mg carnosine + 3mg B6
* 200 mg NAC
* 100 mcg selenium (seleniumyeast + 32.5 mg C + citrus bioflavonoiden 5 mg)
* garlic

Before diner:

* 50 mg lipoic acid
* 400 IU vitamine E
* 400 mg green tea + 60 mg C
* 250 mg chlorella

Which diner:

* soy lecithin

Throughout the day I use something like 1g of vitamin C

Before bed:

* 10 mg zinc

[s123]

On my empty stomach:

* 53mg lithiumcarbonate (10mg elemental lithium) + 4,2mg B1 + 4,8mg B2 + 30mg B6 + 19,5mg B5 + 10 mcg B12 + 50 mg inositol + 0,15mg biotin + 400mg folic acid + 2000IU D + 500mg carnitine
The next time I will buy it without the carnitine. The carnitine in my 60 pills costs 36,70$. The pills costs 58,71$ for 60, so without carnitine they would cost 22,02$.
* 30 mg ubiquinone (coQ10)
* 250 mg chlorella
* 140 mg silymarin
* 25 mg resveratrol
The resveratrol costs 36,11$ for 60 pills and the silymarine costs something like 50$ for 60 pills. I was thinking about how I could make this cheaper. Maybe by alternating these two? Today resveratrol, tomorrow silymarine,...?
* 50 mg lipoic acid
* 100 mg carnosine + 3mg B6
* 100 mcg selenium (seleniumyeast + 32.5 mg C + citrus bioflavonoiden 5 mg)
* garlic

With diner:

* soy lecithin

Throughout the day I use something like 1g of vitamin C

Before bed:

* 10 mg zinc
* 50 mg lipoic acid
* 400 mg green tea + 60 mg C
* 180 mg C (Ca-, Zn-, Mgascorbate + citrus bioflavonoiden + hesperidine + rosa canina + rutine + acerola)
* 250 mg chlorella
* Magnesiumcarbonate powder

[s123]

I bought a new supplement (500mg).
It contains:
- 50 ui/g SOD
- 300mg alpha lipoic acid
- 75mg reduced glutathione
- OPC from grape seeds
- Vitamin B2
- Selenomethionine
- vitamin E
- Shitake extract
- Extract from the blue willow

The downside is that the vitamin E is DL-alpha-tocopherol-acetate).

Thoughts?

[biochemie]

25 mg of resveratrol seems like nothing to me. You might as well take it out. 200 to 300 would be my starting point.

[s123]

* 4,1mg thiamin HCl
* 4,8mg riboflavin
* 3mg niacine
* 20mg pyridoxamine
* 50mg calcium pantothenate
* 100µg folic acid
* A small knifepoint of 0,1% cyanocobalamine
* 75µg potassium iodine
* 1/2 tablespoon magnesium carbonate
* 500mg Choline citrate
* 150µg biotin
* 50mg inositol
* 44mg zinc sulphate
* 10 drops 2400IU/ml (about 1200IU) cholecalcipherol
* 1 teaspoon of piracetam
* 210mg metformin

[VespeneGas]

ANOTHER menaquinone-free regimen! Sacre bleu! K2 seems like a no brainer in terms of risk:benefit. Also, is your diet rich in w-3 FA? If not, you might want to consider flax or fish oil. Do you track your nutrient intake?

You might consider adding modest doses of some 'dietary' glycation inhibitors (other than p5p) like taurine, carnitine, and carnosine/b-alanine.

May your metformin usage be side effect free!

[s123]

ANOTHER menaquinone-free regimen! Sacre bleu! K2 seems like a no brainer in terms of risk:benefit. Also, is your diet rich in w-3 FA? If not, you might want to consider flax or fish oil. Do you track your nutrient intake?

You might consider adding modest doses of some 'dietary' glycation inhibitors (other than p5p) like taurine, carnitine, and carnosine/b-alanine.

May your metformin usage be side effect free!

Oh, I forgot to mention that I take taurine and beta-alanine. It is possible that taurine inhibits the absorption of beta-alanine and thus I take them on alternating days.

I don't take menaquinone because I get enough through my diet (often multiple times the RDI).

I'm a bit scared about w-3 fatty acids because long lived animals seem to have membranes low in unsaturated fats and rich in saturated fats. For example shorter-lived laboratory mice have more w-3 in their membranes compared to longer-lived wild-derived mice. Offspring of human nonagenarians have a lower content of PUFAs in the membrane of their ertythrocytes then controls. Much more evidence is cited in the article.

See: Piotr Zimniak. Detoxification reactions: relevance to aging. Ageing Research Reviews, 2008, 7: 281-300.

Edited by s123, 19 January 2010 - 03:03 PM.

[Logan]

ANOTHER menaquinone-free regimen! Sacre bleu! K2 seems like a no brainer in terms of risk:benefit. Also, is your diet rich in w-3 FA? If not, you might want to consider flax or fish oil. Do you track your nutrient intake?

You might consider adding modest doses of some 'dietary' glycation inhibitors (other than p5p) like taurine, carnitine, and carnosine/b-alanine.

May your metformin usage be side effect free!

Oh, I forgot to mention that I take taurine and beta-alanine. It is possible that taurine inhibits the absorption of beta-alanine and thus I take them on alternating days.

I don't take menaquinone because I get enough through my diet (often multiple times the RDI).

I'm a bit scared about w-3 fatty acids because long lived animals seem to have membranes low in unsaturated fats and rich in saturated fats. For example shorter-lived laboratory mice have more w-3 in their membranes compared to longer-lived wild-derived mice. Offspring of human nonagenarians have a lower content of PUFAs in the membrane of their ertythrocytes then controls. Much more evidence is cited in the article.

See: Piotr Zimniak. Detoxification reactions: relevance to aging. Ageing Research Reviews, 2008, 7: 281-300.

Are you still taking ubiquinol? Evidently we produce plenty of ubiquinol up until at least the age of 25.

What do you mean by w-3 fatty acids? Excuse my ignorance