30 replies to this topic

[Amantine]

Stats:

35 year old female, BMI 18.7 51 kg /112Lb, very healthy.

Diet is mostly paleo with some dairy.

I've spent a lot of time researching to come up with this regimen but it's an ongoing process and I will slowly ad more supps as I learn more from the great people on this site.



- B Complex (Jarrow Formulas, B-Right)

Vitamin B1 (Thiamine Mononitrate) 25 mg

Vitamin B2 (Riboflavin) 25 mg

Vitamin B3 (Niacin) 25 mg

Vitamin B3 (Niacinamide) 100 mg

Vitamin B5 (d-Calcium Pantothenate) 100 mg

Pantethine (Vitamin B5 derivative) 25 mg

Vitamin B6 (Pyridoxine HCL) 25 mg

Vitamin B6 (Pyridoxal 5-Phosphate) 10 mg

Vitamin B12 (as Methylcobalamin) 100 mcg

Folic Acid (Folate) 400 mcg

Biotin 300 mcg

PABA (Para-Aminobenzoic Acid) 30 mg

Choline (as Choline Bitartrate) 50 mg

Inositol 50 mg



- D3 (Now Foods, Vitamin D-3 Softgels)2000IU




- Magnesium (Doctor's Best, High Absorptions Magnesium) 200 mg

I used to supplement Calcium with Magnesium but find I am a lot calmer since supplementing Magnesium alone indicating I need more Magnesium than Calcium for now.



- Vit E (Jarrow Formulas, Gamma E 300)

Mixed Tocopherol Complex:

Vitamin E (d-alpha Tocopherol) 50 IU (34mg)

Gamma-tocopherol 300 mg

Delta-tocopherol 100 mg

Beta-tocopherol 7 mg



- Vit C (Now Foods, C-500 ComplexBioflavonoids/ Acerola/Rose Hips) 500mg x2 = 1000mg




- Fish oil (Now Foods, Omega-3 Softgels) x2 =

Natural Fish Oil Concentrate 4.0 g (4,000mg)

Omega-3 Fatty Acids 1360mg

Eicosapentaenoic Acid (EPA) 720 mg

Docosahexaenoic Acid (DHA) 480 mg

Other Omega-3 Fatty Acids 210 mg



- Beta Carotene (Jarrow Formulas,CarotenALL, Mixed Carotenoid Complex)

Vitamin A (Beta Carotene 1.43 mg/AlphaCarotene 0.7 mg) 2583 IU

Lutein (as esters) (Tagetes erecta)(Marigold petal extract) 10 mg

Zeaxanthin (as esters)(Tagetes erecta)(Marigold petal extract) 2 mg

Lycopene (from GMO-free Tomatoes) 10 mg

Phytoene (from GMO-free Tomatoes) 1 mg

Phytofluene (from GMO-free Tomatoes) 1 mg

Astaxanthin (Haemalococus pluvialis) 500mcg

Gamma Tocopherol 10 mg



- Co Q-10 (Healthy Origins, CoQ10 Gels)100 mg




- Rhodiola rosea (Now Foods, Rhodiola) 500mg




- Pycnogenol (Healthy Origins, Pycnogenol)100 mg




-N Acetyl Cystein (Now Foods, NAC) - 5days on and 2 days off:

Molybdenum (as Amino acid Chelate) 50 mcg

Selenium (as L-Selenomethionine) 25 mcg

N-Acetyl Cysteine 600 mg



- Chromium (Jarrow Formulas, Chromium GTF(Glucose Tolerance Factor)) 200 mcg




- Alcar (Now Foods, Acetyl-L-Carnitine),500 mg once in the morning alone and 500 mg at night with:




- Lipoic acid (Jarrow Formulas, AlphaLipoic Sustain 300 with Biotin)

Biotin 333 mcg

Alpha Lipoic Acid 300 mg



- Choline & Inositol (Now foods)

Choline (from Choline Bitartrate) 250 mg

Inositol 250 mg



- IP-6 Inositol Hexaphosphate 500mg x2/day




- Probiotic




- Jarrow Formulas, JarroSil, ActivatedSilicon

Silicon (Activated formula of molecularclusters of stabilized silicic acid) 4 mg

Boron (as boron citrate) 0.5 mg

Zinc (as zinc citrate) 1 mg


Does this look ok? What am I missing? What should I look into next? Zinc? Carnosine? Creatine? A resveratrol formula? Melatonin? Thanks for your help!

[rwac]

Vitamin K2 is definitely worth looking into. Perhaps Mk-4, Mk-7 or both.

[aLurker]

Some good basic things there like D3 and fish oil, good start. I like ALCAR too. I guess magnesium might make sense too.

Chromium? If you don't have any blood work done to show that you have a clear deficiency this seems questionable. Vitamin E too for that matter unless your diet is severely imbalanced according to CRON-o-Meter.

Rhodiola might need cycling to remain effective. I like it a lot personally but I do tend to build up some tolerance quite fast.

Beta Carotene is a waste of money compared to carrots. Spending less money on supplements and more on good food is something I cannot stress enough on this forum. Healthy food contains so much more than the isolated substances you get from pills, especially when you look at price/performance.

You might want to look into vitamin K2. You might benefit cognitively from creatine if your diet is mostly vegetarian.

I hope you found something I said helpful, good luck.

[health_nutty]

Like others said look into the benefits of K2 MK7 for vascular health. Also take a look at pomegranate extract. I also wouldn't recommend chromium unless deficient. I would not take a mixed cartenoid (instead eat lots of cartenoid containing veggies). B complex may also be a bit high (maybe take a half dose).

[Amantine]

Sorry forgot to ad in the K2:

MK-7, Vitamin K2 as MK-7, 90 mcg.



I will also leave out the Chromium and Beta-Carotene. Are any of the carotenes worth taking, such as Lutein or Lycopene?
so far the regimen looks like this:


- Vitamin K2 (Jarrow Formulas, MK-7, Vitamin K2 as MK-7), 90 mcg.




- D3 (Now Foods, Vitamin D-3 Softgels) 2000IU



- Magnesium (Doctor's Best, High Absorptions Magnesium) 200 mg

I used to supplement Calcium with Magnesium but find I am a lot calmer since supplementing Magnesium alone indicating I need more Magnesium than Calcium for now.



- Vit C (Now Foods, C-500 ComplexBioflavonoids/ Acerola/Rose Hips) 500mg x2 = 1000mg




- Fish oil (Now Foods, Omega-3 Softgels) x2 =

Natural Fish Oil Concentrate 4.0 g (4,000mg)

Omega-3 Fatty Acids 1360mg

Eicosapentaenoic Acid (EPA) 720 mg

Docosahexaenoic Acid (DHA) 480 mg

Other Omega-3 Fatty Acids 210 mg





- Co Q-10 (Healthy Origins, CoQ10 Gels)100 mg




- Rhodiola rosea (Now Foods, Rhodiola) 500mg - cycled




- Pycnogenol (Healthy Origins, Pycnogenol)100 mg




-N Acetyl Cystein (Now Foods, NAC) - 5days on and 2 days off:

Molybdenum (as Amino acid Chelate) 50 mcg

Selenium (as L-Selenomethionine) 25 mcg

N-Acetyl Cysteine 600 mg




- Alcar (Now Foods, Acetyl-L-Carnitine),500 mg once in the morning alone and 500 mg at night with:




- Lipoic acid (Jarrow Formulas, AlphaLipoic Sustain 300 with Biotin)

Biotin 333 mcg

Alpha Lipoic Acid 300 mg



- Choline & Inositol (Now foods)

Choline (from Choline Bitartrate) 250 mg

Inositol 250 mg



- IP-6 Inositol Hexaphosphate 500mg x2/day




- Probiotic




- Jarrow Formulas, JarroSil, ActivatedSilicon

Silicon (Activated formula of molecularclusters of stabilized silicic acid) 4 mg

Boron (as boron citrate) 0.5 mg

Zinc (as zinc citrate) 1 mg




And I will cycle the B vits:
- B Complex (Jarrow Formulas, B-Right)

Vitamin B1 (Thiamine Mononitrate) 25 mg

Vitamin B2 (Riboflavin) 25 mg

Vitamin B3 (Niacin) 25 mg

Vitamin B3 (Niacinamide) 100 mg

Vitamin B5 (d-Calcium Pantothenate) 100 mg

Pantethine (Vitamin B5 derivative) 25 mg

Vitamin B6 (Pyridoxine HCL) 25 mg

Vitamin B6 (Pyridoxal 5-Phosphate) 10 mg

Vitamin B12 (as Methylcobalamin) 100 mcg

Folic Acid (Folate) 400 mcg

Biotin 300 mcg

PABA (Para-Aminobenzoic Acid) 30 mg

Choline (as Choline Bitartrate) 50 mg

Inositol 50 mg




Thanks for your help!! Is there anything else I should look at?

[stephen_b]

A couple of thoughts: Why would you as a woman want to take IP-6? Wouldn't that put you at risk of iron deficiency? Second, I would personally prefer AOR's B complex as it doesn't contain any folic acid for folate, instead it has methylfolate (folic acid is associated with increased cancer risk, and some people can't metabolize it well).

[Amantine]

A couple of thoughts: Why would you as a woman want to take IP-6? Wouldn't that put you at risk of iron deficiency? Second, I would personally prefer AOR's B complex as it doesn't contain any folic acid for folate, instead it has methylfolate (folic acid is associated with increased cancer risk, and some people can't metabolize it well).

I can't seem to find any much info on IP-6 chelating Iron in women, could I just get my Iron levels checked? I have never been anaemic if that makes any difference?

For the B complex,I did consider getting one that had no folate (couldn't get one on Iherb) I haven't taken any folic acid in years and I am of child bearing age so I decided that taking some is probably a good idea for now. I will order the AOR B complex and rotate it with the one I have in a few months.

[Logan]

Carnosine and resveratrol might be worth looking into. If you sleep well I wouldn't bother with melatonin at the moment.

[meursault]

In my opinion, green tea and pomegranate extracts are absolutely essential for optimal health and disease prevention.

[Amantine]

That's two recs for the pomegranate, so I will research it next.
I am thinking of doing a low protein day once a week and guessing Resveratrol would be a good addition on those days?
While I love green tea, something in it just doesn't agree with me. I am guessing taking green tea extract would be a bad idea if the actual tea make me feel weird?
Carnosine I will research also.
IP-6 is off the cards until I figure out if it's ok for women?

So far I am taking the D3, Fish oil, pycnogenol, Vitamin C, magnesium and probiotic and feeling fine. The magnesium in particular is chilling me out, I felt anxious again when I ran out!

I will ad in the rest slowly to keep an eye on any negative reactions and report back!

Thanks for the help

[jmmathieu]

If you're on a paleo diet why bother with all the supplements? You're most likely not deficient in anything, and you're already probably in better health than 99.9% of people. I can see vitamin D, but otherwise I'd save my money and keep eating good foods as suggested by others. I'm pretty sure nothing on this list (or any other supplement) has been shown to extend maximal lifespan.

[health_nutty]

That's two recs for the pomegranate, so I will research it next.

Thanks for the help

Pomegranate has researched benefits for:
atherosclerosis, hypertension, cancer, and is a potent antioxidant
http://www.lef.org/m...2005_aas_01.htm

http://www.pomwonder...al_studies.html

Here is the pubmed abstract about the 30% reduction in artery plaque:

http://www.ncbi.nlm....t_uids=15158307

Edited by health_nutty, 20 August 2010 - 12:52 AM.

[e Volution]

Two great regimens I recommend reading and studying:

Michael Ray's: The State of My Pills, Fall 2009
Sillewater's: Sillewater's (21yrs old) Regimen

MR's would be the no#1 do-no-harm strictly evidence based conservative supplement regimen. Sillewater's is similar with a Paleo twist.

Also another great thread is DukeNukem's: Duke's All-Star Supplements. He is also Paleo and very big on "natural" plant based extracts/supplementation.

[Logan]

I just wish there were more intelligent and attractive women like you interested in life extension!

[Logan]

I just wish there were more intelligent and attractive women like you interested in life extension! lol..

If i got back together with my ex girlfriend and she say how many supplements I took and I told her about my newly acquired interest in life extension she might feel a bit uncomfortable about it. Back when we were together she was freaked out about my rebellious, free spirited, and unconventional ways, now I'm more "normal" but I take a shitload of supplements and I'm a bit obsessed with life extension. Seems there's always something I'm doing that scares the ladies.

[niner]

I'm pretty sure nothing on this list (or any other supplement) has been shown to extend maximal lifespan.

But maximal lifespan isn't the figure of merit that the OP cares about. She is interested in her own personal lifespan, which might be influenced substantially by a supplement, depending on what holes may exist in her diet or genome. While maximal lifespan has proven difficult to alter, average lifespan has been shown to be positively impacted by some supplements.

[jmmathieu]

But maximal lifespan isn't the figure of merit that the OP cares about. She is interested in her own personal lifespan, which might be influenced substantially by a supplement, depending on what holes may exist in her diet or genome. While maximal lifespan has proven difficult to alter, average lifespan has been shown to be positively impacted by some supplements.

Typically I would agree that a supplement, or several, could help extend an individual's healthspan, though that might only be known definitively through a nutrigenomics based approach. But this usually only holds true when said individual has poor nutrition to begin with. However, the OP is on a paleo diet, so from the perspective of evolutionary medicine I would say her "regimen" is close to optimal, though actual diet isn't shown.

Of course some supplements might be activators (or inhibitors) of gene expression, and it could be impossible to achieve the desired benefit without supplementation, but evidence for this is scant in the literature. I'd like to see supplement trials for a population such as the Kitavans.

[rwac]

However, the OP is on a paleo diet, so from the perspective of evolutionary medicine I would say her "regimen" is close to optimal, though actual diet isn't shown.

Well, although the OP is paleo, I'm sure most people on a paleo diet have a non-paleo nutritional history, as children. Moreover, they have inherited bad epigenetics due to their mothers and grandmothers likely eating a suboptimal diet.

I'd say there's plenty of room for optimization there.

Edited by rwac, 20 August 2010 - 05:53 AM.

[Logan]

I just wish there were more intelligent and attractive women like you interested in life extension! lol..

If i got back together with my ex girlfriend and she say how many supplements I took and I told her about my newly acquired interest in life extension she might feel a bit uncomfortable about it. Back when we were together she was freaked out about my rebellious, free spirited, and unconventional ways, now I'm more "normal" but I take a shitload of supplements and I'm a bit obsessed with life extension. Seems there's always something I'm doing that scares the ladies.

Sorry that I got off topic here and acted a bit selfish..Definitely my bad.

[mikeinnaples]

I just wish there were more intelligent and attractive women like you interested in life extension! lol..

If i got back together with my ex girlfriend and she say how many supplements I took and I told her about my newly acquired interest in life extension she might feel a bit uncomfortable about it. Back when we were together she was freaked out about my rebellious, free spirited, and unconventional ways, now I'm more "normal" but I take a shitload of supplements and I'm a bit obsessed with life extension. Seems there's always something I'm doing that scares the ladies.

Sorry that I got off topic here and acted a bit selfish..Definitely my bad.

You are forgiven.

I also could not agree with your initial post more.... and irish to boot!

Luckily I am married to one myself, though she isn't as obsessed with it as me.

[jmmathieu]

However, the OP is on a paleo diet, so from the perspective of evolutionary medicine I would say her "regimen" is close to optimal, though actual diet isn't shown.

Well, although the OP is paleo, I'm sure most people on a paleo diet have a non-paleo nutritional history, as children. Moreover, they have inherited bad epigenetics due to their mothers and grandmothers likely eating a suboptimal diet.

I'd say there's plenty of room for optimization there.

I agree that most people probably have not had an optimal diet from birth and that many also suffer from bad inherited epigenetics. I just haven't seen any research showing any supplement to be better than eating a good diet in an otherwise healthy individual. Not to say that there can't or won't be, but for now our nutrigenomics knowledge is extremely limited and I feel tons of supplements simply produce expensive urine for most individuals. Now if someone can show me data otherwise I'd be the first in line to buy...

[niner]

I agree that most people probably have not had an optimal diet from birth and that many also suffer from bad inherited epigenetics. I just haven't seen any research showing any supplement to be better than eating a good diet in an otherwise healthy individual. Not to say that there can't or won't be, but for now our nutrigenomics knowledge is extremely limited and I feel tons of supplements simply produce expensive urine for most individuals. Now if someone can show me data otherwise I'd be the first in line to buy...

I guess it depends what you mean by a "good" diet. It would have to be a hell of a diet to provide everything that we know is good, without significant amounts of what we know is bad. If one can't or doesn't want to get a lot of sun exposure, then supplemental vitamin D would be an example. For the elderly or dark complected, even if they do get sun exposure, they still may not get enough D. High dose L-carnitine is profoundly helpful to the very old. What happens if you live in an area that is endemically low in some nutrient, like iodine, selenium, or lithium? At some point you will find yourself needing to import special foods to "supplement" your diet. Is Green Tea "diet", or is it a "supplement"? If you evaporate the water from ten cups of green tea, scrape up the residue, and put it in a pill, then what is it? There is certainly data showing the benefit of everything I've mentioned in this post, as well as other substances I haven't mentioned, and that's not even taking into account that very few people are really perfectly healthy. Most of us have some issue or other that might benefit from a xenobiotic.

[jmmathieu]

If the OP had listed some medical condition or deficiency then I might have some suggestions as well, however the OP is young and, by her own words, very healthy. So, again, the question is: why would someone otherwise healthy supplement? Not referring to someone old or someone deficient, especially since the OP doesn't seem to be either.

From my viewpoint taking excessive supplements is like trying to fill a car too full of gas or oil. At best you're wasting your money, at worst you're going to gunk up the engine. Looking at it from another angle, would a doctor prescribe dozens of medications for a nonexistent condition?

The fact is that there are unknown (and some known) risks associated with supplementation, which as you point out regarding the tea, is typically done using concentrated forms of natural compounds. If I drink one cup of tea, I'm getting a moderate dose of phytochemicals. But taking one green tea capsule is like drinking ten cups. Things that are beneficial in moderation can be dangerous is excess. The simplest example is hormesis; a toxin in low enough quantity produces a beneficial effect. But what if we take ten times that level of toxin? All of a sudden we're sick.

Also, the intake of one compound can affect the absorption and metabolism of another. Carotenoids are a perfect example as their uptake is competitive with many other fat-soluble compounds such as tocopherols. Take too much vitamin A and now you're deficient in vitamin E or vice versa. We've evolved to handle quantities we can eat; taking hundreds to thousands of times that at once poses many unknown risks. Sure, taking high levels of vitamin E may help reduce your chances of prostate cancer but it also puts you at an increased risk for lung cancer.

[e Volution]

If the OP had listed some medical condition or deficiency then I might have some suggestions as well, however the OP is young and, by her own words, very healthy. So, again, the question is: why would someone otherwise healthy supplement? Not referring to someone old or someone deficient, especially since the OP doesn't seem to be either.

From my viewpoint taking excessive supplements is like trying to fill a car too full of gas or oil. At best you're wasting your money, at worst you're going to gunk up the engine. Looking at it from another angle, would a doctor prescribe dozens of medications for a nonexistent condition?

The fact is that there are unknown (and some known) risks associated with supplementation, which as you point out regarding the tea, is typically done using concentrated forms of natural compounds. If I drink one cup of tea, I'm getting a moderate dose of phytochemicals. But taking one green tea capsule is like drinking ten cups. Things that are beneficial in moderation can be dangerous is excess. The simplest example is hormesis; a toxin in low enough quantity produces a beneficial effect. But what if we take ten times that level of toxin? All of a sudden we're sick.

Also, the intake of one compound can affect the absorption and metabolism of another. Carotenoids are a perfect example as their uptake is competitive with many other fat-soluble compounds such as tocopherols. Take too much vitamin A and now you're deficient in vitamin E or vice versa. We've evolved to handle quantities we can eat; taking hundreds to thousands of times that at once poses many unknown risks. Sure, taking high levels of vitamin E may help reduce your chances of prostate cancer but it also puts you at an increased risk for lung cancer.

All of your examples are moot, just too vague, and your analogy to filling up a car is so crude as to be almost irrelevant. Most green tea supplements don't give you 10 cups worth, they give you 3-4. But then what if you had a 1-2 cup equivalent pill? Is that then OK? What about the fact that evidence shows positive benefits for 10+ cups? What about if you don't consume Green Tea and don't plan on ever doing so, is then 1 low-dose pill equivalent to 1-2 cups better than nothing? Carotenoids are another example here of the vagueness inducing gaping holes in your logic. There is no standard diet everyone eats and there is no RDA/RDI for Carotenoids. So the average intake will vary dramatically depending on the individuals food preferences. Get together a few random "healthy" eaters (healthy SAD, vegan, paleo, etc) and crunch the numbers on their diet for a week, and you will see numbers all over the place. Some vitamins will be below 100%, some will be above 1000%. Ditto for minerals. Ditto for Carotenoids. None of the breakdowns of each respective eater will be similar. Even amongst the eaters of the same persuasion like vegan will be huge; imagine the discrepancies in beta-carotene intake between a vegan that loves carrots and one that does not. In this context, appealing to "eating a good diet" is really just unhelpful IMO. There is no such thing, certainty it hasn't been agreed upon on these forums (yet). The point is most of your statements are vague, "excessive supplements" is not relevant, many/most people here do not advocate mega-doses or a more is better approach. The inconvenient truth is the questions need to be really narrow, and really specific. This then means you have to ask them in many forms for every. single. compound. And this is what we do on these forums, we discuss the nitty gritty over and over, obsess over the details and pick each issue apart.

[jmmathieu]

I think my point here is being missed. I just want to know what the purpose of taking the supplements is. Maximal life extension? You're wasting your money. Period. Nothing here will extend your maximum life span. Is the OP suffering from a condition? Doesn't appear so since she claims good health. My opinion is that she is wasting her money on those supplements. My opinion is that people are too concerned about what to put in their bodies when the real factor is what NOT to put in your body, especially if your motivation is disease prevention.

By the way, I do take some supplements, but I have specific reasons. Perhaps the OP does? And I do agree with her taking vitamin D, and perhaps the magnesium since she says it calms her, but I wonder about the rest.

Oh, and eVolution, if I'm still being too vague just let me know and I can try to spell things out for you in a not so crude manner. Once I figure out the point in all this that is...

[Logan]

I think my point here is being missed. I just want to know what the purpose of taking the supplements is. Maximal life extension? You're wasting your money. Period. Nothing here will extend your maximum life span. Is the OP suffering from a condition? Doesn't appear so since she claims good health. My opinion is that she is wasting her money on those supplements. My opinion is that people are too concerned about what to put in their bodies when the real factor is what NOT to put in your body, especially if your motivation is disease prevention.

By the way, I do take some supplements, but I have specific reasons. Perhaps the OP does? And I do agree with her taking vitamin D, and perhaps the magnesium since she says it calms her, but I wonder about the rest.

Oh, and eVolution, if I'm still being too vague just let me know and I can try to spell things out for you in a not so crude manner. Once I figure out the point in all this that is...

We supplement takers are all trying to take a calculated risk on things that may allow us to stay healthier longer. And, how do you know that taking some of these supplements won't extend maximum life span at least a few years? Regardless of what we know of studies on rats and a few on humans, we will not know the true impact of certain supplementation until we begin to grow old and eventually die.

[leha]

Amantine, when you say "paleo" are you talking mostly meat, a balance, or mostly plants? I know it means exclude grains and processed foods, but I'm not so clear on ratios, or which are best for which people, including female vs male. I always kind of intuitively figured that, as a woman, a paleo diet for me would mean mostly greens, nuts, and berries, with sporadic meat-mania days mimicking the return of the hunters, but that paleo for a guy might be quite the opposite. But when I've read about it I've found that the overwhelming majority of the literature just speaks to what I would consider to be the "guy paleo diet." Any thoughts on this?

[Amantine]

I just wish there were more intelligent and attractive women like you interested in life extension! lol..

If i got back together with my ex girlfriend and she say how many supplements I took and I told her about my newly acquired interest in life extension she might feel a bit uncomfortable about it. Back when we were together she was freaked out about my rebellious, free spirited, and unconventional ways, now I'm more "normal" but I take a shitload of supplements and I'm a bit obsessed with life extension. Seems there's always something I'm doing that scares the ladies.

Sorry that I got off topic here and acted a bit selfish..Definitely my bad.

You are forgiven.

I also could not agree with your initial post more.... and irish to boot!

Luckily I am married to one myself, though she isn't as obsessed with it as me.

LOL!!!
I wish there were more intelligent people interested in life extension, I don't know any! Thank god for Imminst.

Amantine, when you say "paleo" are you talking mostly meat, a balance, or mostly plants? I know it means exclude grains and processed foods, but I'm not so clear on ratios, or which are best for which people, including female vs male. I always kind of intuitively figured that, as a woman, a paleo diet for me would mean mostly greens, nuts, and berries, with sporadic meat-mania days mimicking the return of the hunters, but that paleo for a guy might be quite the opposite. But when I've read about it I've found that the overwhelming majority of the literature just speaks to what I would consider to be the "guy paleo diet." Any thoughts on this?

When I say "mostly paleo" I mean that I do my best to avoid grains, pulses, processed foods and sugars without compromising my lifestyle too much. As a mother who travels often and eats out a lot I am often limited in my options. I eat protein (eggs, fish, dairy, and some meat) and veggies. Even with olive oil and avocados I get too hungry on a mostly plants paleo diet. Other than nuts, where would you get the protein and calories from?

As far as my nutritional status, it's far from perfect: I go out drinking every now and again. I smoke passively. I live in an old house with lead paint. I get radiation from flying a lot. I get too much copper from copper pipes and soft Dublin tap water. ...to name just a few of the hundreds of variables that would compromise even the most perfect diet.

[Rational Madman]

Stats:

35 year old female, BMI 18.7 51 kg /112Lb, very healthy.

Diet is mostly paleo with some dairy.

I've spent a lot of time researching to come up with this regimen but it's an ongoing process and I will slowly ad more supps as I learn more from the great people on this site.



- B Complex (Jarrow Formulas, B-Right)

Vitamin B1 (Thiamine Mononitrate) 25 mg

Vitamin B2 (Riboflavin) 25 mg

Vitamin B3 (Niacin) 25 mg

Vitamin B3 (Niacinamide) 100 mg

Vitamin B5 (d-Calcium Pantothenate) 100 mg

Pantethine (Vitamin B5 derivative) 25 mg

Vitamin B6 (Pyridoxine HCL) 25 mg

Vitamin B6 (Pyridoxal 5-Phosphate) 10 mg

Vitamin B12 (as Methylcobalamin) 100 mcg

Folic Acid (Folate) 400 mcg

Biotin 300 mcg

PABA (Para-Aminobenzoic Acid) 30 mg

Choline (as Choline Bitartrate) 50 mg

Inositol 50 mg



- D3 (Now Foods, Vitamin D-3 Softgels)2000IU




- Magnesium (Doctor's Best, High Absorptions Magnesium) 200 mg

I used to supplement Calcium with Magnesium but find I am a lot calmer since supplementing Magnesium alone indicating I need more Magnesium than Calcium for now.



- Vit E (Jarrow Formulas, Gamma E 300)

Mixed Tocopherol Complex:

Vitamin E (d-alpha Tocopherol) 50 IU (34mg)

Gamma-tocopherol 300 mg

Delta-tocopherol 100 mg

Beta-tocopherol 7 mg



- Vit C (Now Foods, C-500 ComplexBioflavonoids/ Acerola/Rose Hips) 500mg x2 = 1000mg




- Fish oil (Now Foods, Omega-3 Softgels) x2 =

Natural Fish Oil Concentrate 4.0 g (4,000mg)

Omega-3 Fatty Acids 1360mg

Eicosapentaenoic Acid (EPA) 720 mg

Docosahexaenoic Acid (DHA) 480 mg

Other Omega-3 Fatty Acids 210 mg



- Beta Carotene (Jarrow Formulas,CarotenALL, Mixed Carotenoid Complex)

Vitamin A (Beta Carotene 1.43 mg/AlphaCarotene 0.7 mg) 2583 IU

Lutein (as esters) (Tagetes erecta)(Marigold petal extract) 10 mg

Zeaxanthin (as esters)(Tagetes erecta)(Marigold petal extract) 2 mg

Lycopene (from GMO-free Tomatoes) 10 mg

Phytoene (from GMO-free Tomatoes) 1 mg

Phytofluene (from GMO-free Tomatoes) 1 mg

Astaxanthin (Haemalococus pluvialis) 500mcg

Gamma Tocopherol 10 mg



- Co Q-10 (Healthy Origins, CoQ10 Gels)100 mg




- Rhodiola rosea (Now Foods, Rhodiola) 500mg




- Pycnogenol (Healthy Origins, Pycnogenol)100 mg




-N Acetyl Cystein (Now Foods, NAC) - 5days on and 2 days off:

Molybdenum (as Amino acid Chelate) 50 mcg

Selenium (as L-Selenomethionine) 25 mcg

N-Acetyl Cysteine 600 mg



- Chromium (Jarrow Formulas, Chromium GTF(Glucose Tolerance Factor)) 200 mcg




- Alcar (Now Foods, Acetyl-L-Carnitine),500 mg once in the morning alone and 500 mg at night with:




- Lipoic acid (Jarrow Formulas, AlphaLipoic Sustain 300 with Biotin)

Biotin 333 mcg

Alpha Lipoic Acid 300 mg



- Choline & Inositol (Now foods)

Choline (from Choline Bitartrate) 250 mg

Inositol 250 mg



- IP-6 Inositol Hexaphosphate 500mg x2/day




- Probiotic




- Jarrow Formulas, JarroSil, ActivatedSilicon

Silicon (Activated formula of molecularclusters of stabilized silicic acid) 4 mg

Boron (as boron citrate) 0.5 mg

Zinc (as zinc citrat,e) 1 mg


Does this look ok? What am I missing? What should I look into next? Zinc? Carnosine? Creatine? A resveratrol formula? Melatonin? Thanks for your help!

First, perhaps you could enlighten us about your health concerns and goals? The stated goal of life extension is both laudable and understandable, but a regimen must be made in accordance with needs deriving from empiric evidence---biomarkers---and clearly elucidated goals. Second, how much of an investment are you willing, or able to make into your regimen?

As an earnest novice soliciting advice, I'm sure you won't mind if I suggest a radical overhaul, and provide a step-by-step-outline.

Foremost, it would probably be best to purchase a broad spectrum multivitamin that's highly bioavailable, and from a company of a sterling reputation, which would render many of your choices superfluous and create space for other evidence based supplements.

Otherwise....

Reconsider
Vitamin C-weak antioxidant.
Vitamin E-weak antioxidant/mixed evidence.
Mixed Carotenoids-weak antioxidant/weak evidence.
Probiotic-issues with usage/body rejection, more efficient ways to influence end variables.
B-Complex-recommended daily need murky, supplementation dubious.
Choline Bitarate-inferior form of choline, especially in terms of influencing health outcomes.
I-P6-more palatable options.
Chromium-supporting evidence unfavorable.
Rhodiola Rosea-effective dose exceeds most bottle allotments.
Coenzyme Q-10-dosage and effect/need for healthy subjects remains unclear.
Magnesium-there are better NMDA antagonists, a mechanism important for providing the anxiolysis you seek.


Consider
Antioxidants/Inflammation
Resveratrol
Quercetin
Lycopene
Green Tea Extract
Curcumin
Boswellia
Nattokinase


Glycation
Carnosine
Taurine
Benfotiamine
Arginine

Mitochondria
Acetyl Carnitine Arginate
Ubiquinol

Glucose Balance
Benagene
Glycine

SOD
Bacopa
Deprenyl
Rasagiline
Glisodin


Neurological Health
CDP Choline
Choline Alfoscerate
-racetams or Pyroglutamic Acid
Theanine-NMDA receptor antagonist, passes BBB.
Vinpocetine
Galantamine
Huperzine A
Methylcobalamin

Immune
Colostrum
Astragalus
AHCC

Digestion
Soluble fiber-arguably the best way of positively influencing microflora balance.

Edited by Rol82, 27 August 2010 - 02:14 AM.

[Rational Madman]

I just wish there were more intelligent and attractive women like you interested in life extension! lol..

If i got back together with my ex girlfriend and she say how many supplements I took and I told her about my newly acquired interest in life extension she might feel a bit uncomfortable about it. Back when we were together she was freaked out about my rebellious, free spirited, and unconventional ways, now I'm more "normal" but I take a shitload of supplements and I'm a bit obsessed with life extension. Seems there's always something I'm doing that scares the ladies.

Sorry that I got off topic here and acted a bit selfish..Definitely my bad.

You are forgiven.

I also could not agree with your initial post more.... and irish to boot!

Luckily I am married to one myself, though she isn't as obsessed with it as me.

LOL!!!
I wish there were more intelligent people interested in life extension, I don't know any! Thank god for Imminst.

Amantine, when you say "paleo" are you talking mostly meat, a balance, or mostly plants? I know it means exclude grains and processed foods, but I'm not so clear on ratios, or which are best for which people, including female vs male. I always kind of intuitively figured that, as a woman, a paleo diet for me would mean mostly greens, nuts, and berries, with sporadic meat-mania days mimicking the return of the hunters, but that paleo for a guy might be quite the opposite. But when I've read about it I've found that the overwhelming majority of the literature just speaks to what I would consider to be the "guy paleo diet." Any thoughts on this?

When I say "mostly paleo" I mean that I do my best to avoid grains, pulses, processed foods and sugars without compromising my lifestyle too much. As a mother who travels often and eats out a lot I am often limited in my options. I eat protein (eggs, fish, dairy, and some meat) and veggies. Even with olive oil and avocados I get too hungry on a mostly plants paleo diet. Other than nuts, where would you get the protein and calories from?

As far as my nutritional status, it's far from perfect: I go out drinking every now and again. I smoke passively. I live in an old house with lead paint. I get radiation from flying a lot. I get too much copper from copper pipes and soft Dublin tap water. ...to name just a few of the hundreds of variables that would compromise even the most perfect diet.

To attenuate damage from smoking/drinking:
Acetyl Cysteine
R-Lipoic Acid
Sam-E
Lecithin
Silymarin

For Copper Chelation:
Resveratrol
Curcumin

Chelation:
Acetyl Cysteine
Carnosine
R-Lipoic Acid
Citrus Pectin

Edited by Rol82, 28 August 2010 - 05:38 AM.