5 replies to this topic

[DeepB]

Hello,


I am 25, totally new to all this, up until a few month back I ate a really unhealthy diet, consisting mostly of fastfood.
3 month back I started a paleo(-ish) diet, and dropped most of my excessive weight.

I started tracking my nutrients in cron-o-meter, and took some of the ones I am missing.


(See my cronometer numbers in the next post)




My current Regimen:

Morning:
1x Vitamin D3 5000IU (Doctor's Best)
1x Vitamin C 500 mg + Zinc 3mg + Citrus-Bioflavonoide 15mg (Biofood "Super C 500")
2 Teasoons MCT-Oil


Evening:
3g Magnesium Citrat (~252mg Magnesium) (Raab Vitalfood)



When needed (when the numbers in cronometer drop far under 100% RDA):
Calcium: 300mg (US Calcium)
Vitamin E: 400IE (Biofood)
Vitamin A: 10000IE (Fairvital) (yes I know that is far too much, so I take it only around once a week)
Folic Acid: 800mcg (fairvital)
Vitamin K2: 100mcg (now foods)


What I am still missing is a B supplement, and of the supplements I have I am not sure about the quality (form, bioavailability)


What other supplements would you suggest that have a good price-performance ratio (eg not to expensive)?

Best regards
Daniel

Caffeine 78.3 mg
Monounsaturated fat: 41.0g
Polyunsaturated fat: 10.6g
Omega-3: 1.5g
Omega-6 8.6g
Saturated 64.2g
Trans-Fats 0.1g

B1 (Thiamine) 0.8 mg 65%
B12 (Cobalamin) 4.8 µg 200%
B2 (Riboflavin) 1.8 mg 141%
B3 (Niacin) 13.9 mg 87%
B5 (Pantothenic Acid) 5.3 mg 105%
B6 (Pyridoxine) 1.2 mg 62%
Folate 765.4 µg 128%
Vitamin A 4080.3 IU 136%
Vitamin C 603.7 mg 121%
Vitamin D 5237.7 IU 131%
Vitamin E 148.7 mg 991%
Vitamin K 126.9 µg 106%
Calcium 1051.1 mg 105%
Copper 0.7 mg 80%
Iron 8.2 mg 102%
Magnesium 356.4 mg 89%
Manganese 1.6 mg 71%
Phosphorus 1294.6 mg 185%
Potassium 2224.5 mg 47%
Selenium 120.7 µg 151%
Sodium 3052.4 mg 203%
Zinc 12.4 mg 113%

[theconomist]

You should fix your omega 6 to 3 ratio; fish oil is your friend; aim for 2:1
You're eating too much sodium.
No trans fat is better than even a tiny bit.
Instead of a b supplement why not try some nutritional yeast, tastes like cheese

As for supplements, I'm an advocate of less is more personally but Curcumin has a very good safety record and many health benefits.
I also like how I feel after a few weeks on Milk Thistle.

[DeepB]

You're eating too much sodium.

I know, although with salt I am usually quite unsure about the real amount, and since I only guess and not weight my food with that small quantities it can be that I overreport salt by 50-100%.

[Andey]

Isnt it too much to take 5000ui of D3 every morning ? I could consider it more like a week dosage.

[theconomist]

Isnt it too much to take 5000ui of D3 every morning ? I could consider it more like a week dosage.

Depends on your current levels, sun exposure, what you're hoping to achieve...
I take 5000 ui every 3 days and 400 ui daily but not as softgels so the absorption is weaker.
When I was deficent my doctor gave me 50,000 ui per week of softgels and I added 1000 daily to get me back to normal levels ( still took a few months).

[Mind]

Diet and supplements are definitely a part of staying healthy but I wouldn't buy the hype on most "vitamins". For myself and many of the members here, we only take a low-dose multi-vitamin/mineral. Better to focus on getting most of the essential nutrients through your diet. Expensive multi's and high dose multi's are probably (IMO) a waste of money and even potentially harmful.

Fewer calories usually correlates with better health. The key is to reduce the amount of white adipose tissue (fat), especially around your waist/stomach area. No SPARE TIRES! If you are active or a weightlifter, you can probably maintain higher calorie intake without suffering age-related disease, because you will naturally have more muscle and less fat tissue.

Sleep is very important. Make sure to get enough to feel well.

Besides calorie maintenance (or even CR), the most powerful thing you can do to prevent age-related disease is get exercise. Supplements pale in comparison to the positive effects of exercise.

Like you, I used to eat way too much junk food when I was in my 20s. I have gradually improved my diet/lifestyle through the years. I doubt I would be as healthy, active, or productive without the changes.

Edited by Mind, 17 April 2013 - 06:00 PM.