17 replies to this topic

[zoolander]

I'm Male, 34 years old, 5'11" and weight 163lb (10% body fat).

The following is a copy of my supplement regime. Any critiquing and advice would be much appreciated. Any advice on things you think I could add or take out (for cost savings or cost:benefit reasons) please, any help would be great.

EVERYDAY:
As soon as I wake:
Pregnenolone 25mg
Carnosine 90 mg

Total amount taken in two dosages (once with breakfast and once with afternoon snack at 3pm)

2 x Source Naturals Life Force no IronSupplement Facts

Sodium (from kelp) 15 mg
Vitamin A (as beta carotene 7,500 IU & palmitate 5,000 IU) 12,500 IU
Vitamin C (as ascorbic acid & ascorbyl palmitate) 500 mg
Vitamin D3 (as cholecalciferol) 200 IU
Vitamin E (as natural D-alpha tocopheryl) 200 IU
Thiamin (vitamin B1) 50 mg
Riboflavin (vitamin B2) 50 mg
Niacinamide 35 mg & Niacin 15 mg 50 mg
Vitamin B6 (as pyridoxine HCl) 50 mg
Folate (as folic acid) 400 mcg
Vitamin B12 (as cyanocobalamin) 100 mcg
Biotin 150 mcg
Pantothenic Acid (as calcium d-pantothenate) 50 mg
Calcium (as calcium chelate, citrate, & malate) 110 mg
Iodine (from kelp) 100 mcg
Magnesium (as magnesium chelate, citrate & oxide) 100 mg
Zinc (as zinc citrate & monomethionine [OptiZinc®]) 15 mg
Selenium (as L-selenomethionine & sodium selenite) 100 mcg
Copper (as copper sebacate) 1 mg
Manganese (as manganese citrate) 3 mg
Chromium (as chromium polynicotinate [ChromeMate®]) 100 mcg
Molybdenum (as molybdenum chelate) 100 mcg
Potassium (as potassium citrate) 50 mg
N-Acetyl Cysteine 100 mg
Hawthorn Berry 75 mg
Milk Thistle Seed Extract 72 mg
Yielding 60 mg Silymarin 50 mg
L-Tyrosine 50 mg
Choline (as bitartrate) 50 mg
Inositol 50 mg
DMAE (as bitartrate) 30 mg
alpha-Lipoic Acid 25 mg
MSM (methylsulfonylmethane) 25 mg
Grape Seed Extract (Proanthodyn™) 25 mg
Coenzyme Q10 (ubiquinone) 20 mg
Ginkgo Biloba Leaf 24% (50:1 Extract) 20 mg
Turmeric Rhizome Extract 95% 15 mg
Bilberry Standardized Extract 10 mg
Pepper Fruit Extract (Bioperine®) 3 mg
Boron Amino Acid Chelate 2 mg
Sodium (from kelp) 15 mg

1 x Jarrow Resveratrol synergy, containing:
Vitamin C (as ascorbic acid) 100 mg
Resveratrols (from 200 mg) Polygonum cuspidatum 8% total resveratrols (Tiger Cane) 16 mg
Grape Seed Extract (Vitis vinifera) (95% polyphenols) 50 mg
Grape Skin Extract (Ancellota lambrusco) (30% polyphenols) 100 mg
Green Tea 5:1 Extract (Camellia sinensis) (45% polyphenolics) 200 mg

Fish oil (Super EPA NOW FOODS), containing:
Vitamin E (as Mixed Tocopherols) 2 IU
Omega-3 Fatty Acids 1.2 g (1,200 mg)
Eicosapentaenoic Acid (EPA) 720 mg
Docosahexaenoic Acid (DHA) 480 mg

Vincamine 20 mg
vinpocetine 20 mg
Huperzine A 200 mcg
pyritinol 1000 mg
DMAE 130 mg
CDP Choline 20 mg
Rhodiola rosea 450 mg (300 mg from other source)

Nootropics and isolated substances:
ALCAR 1g
Piracetam 3g
Aniracetam 1g
Alpha-GPC 1g
Idebenone 150 mg
Bacopa (20%) 500 mg
K-rALA 500mg
selegiline 1-2mg (1-2 drops)
Centropheoxine 250 mg
Hydergine 1.125-2.25 mg
Galantamine 8mg
Chocamine 1g

At bedtime:
Nightrest (Source Naturals), containing:
Magnesium (as magnesium glycinate & taurinate) 100 mg
Glycine (as magnesium glycinate & glycine) 256 mg
Taurine (as magnesium taurinate) 220 mg
Passion Flower 60 mg
GABA (gamma amino butyric acid) 50 mg
Skullcap Leaf & Stem 35 mg
Chamomile Flower Extract (4:1) 30 mg
Melatonin 2 mg

Protein (from VP2 whey protein isolate) 50g total protein
Creatine monohydrate 5g
Lecithin 15-30g

Drink anywhere from 4-8 cups green tea (long jing/dragon well) per day


Cheers guys

Thanks in advance

Edited by zoolander, 28 August 2005 - 04:35 PM.

[zoolander]

When I want to be a little leaner I may cut some of the other fats I have in the diet and just stick with the fish oil and remove lecithin (fat). For now though, lecithin gives a nice ceamy taste to my morning muesli

In regards to ADAM from now foods. I will check it out

[lemon]

Zoolander,

Do you brew up to eight cups of loose leaf a day? I love fresh cups of steeped loose leaf but find it's inconvieniant a lot of the time. At work, for example, I settle for using *gasp* tea bags (even though they're organic white peony).

[scottl]

Zoolander,

Carnosine 90 mg

There are 2 schools of thought on this..i believe it has been something of a bone of contention between IAS and LEF. I’ve been taking 500-1000 mg going with the LEF school of thought

edit and lifemirage takes:

"Carnosine 1250mg"


Bioperine®--see previous discussion


Vitamin C: Please see my discussion here:

http://www.imminst.o...T&f=6&t=6723&s=

for my thoughts on a basic regimen.


Vit e: you need some gamma tocopherol and preferably a mixed tocopherol one where it actually lists how much of each is listed. Many people think one should get more gamma then alpha e.g. AOR has

d-alpha-tocopherol: 65 mg (98 IU) 433%
d-beta-tocopherol: 8 mg *
d-gamma-tocopherol: 210 mg *
d-delta-tocopherol: 82 mg *


I would look at this for ratios not absolute numbers. As is true for b vitamins, I do not agree with the total amounts they include (I think they are much too low unless you take many/day).


FWIW: source naturals makes one of the few hoodia products which does not work both for me and other people who have tried it (while other hoodia products do). I’m not sure what to make of it thought you should know.

[zoolander]

Lemon, yes I brew the tea in a big 8 cup plunger. I boil the kettle, wait 1 minute and then pour over the fresh leaves. I wait 5-8 minutes for the brew and then I pour into a big thermos.

Scottl, I have just bought some bulk carnosine off BN and will up my dosage to 1g per day. I have been thinking about doing this anyway. I am just waiting for my IAS stock to run out.

Re. Vitamin C. I will look at upping the dosage to 2-3x 500mg per day.

AOR are very expensive and when you look at bang for buck multi's Source naturals are pretty good.

In re. to the bioperine, for now, I am going to stick with it. There are not too many papers out that show inhibition of p450 cytochrome. When my Source naturals runs out I will consider it then after looking at the research again.

So if source Naturals hoodia doesnt work then their multis don't? Is this what you are saying? I am taking a melatonin supplement from Source naturals and it definetly works. Maybe you could shoot Source Naturals and email about the hoodia and they will look into it.

Thanks guys

[Pablo M]

Replace Chinese green tea with Japanese matcha (emphasis added):

Determination of catechins in matcha green tea by micellar electrokinetic chromatography.

Weiss DJ, Anderton CR.

Department of Chemistry, University of Colorado at Colorado Springs, Colorado Springs, CO 80918, USA. dweiss@uccs.edu

    Catechins in green tea are known to have many beneficial health properties. Recently, it has been suggested that matcha has greater potential health benefits than other green teas. Matcha is a special powdered green tea used in the Japanese tea ceremony. However, there has been no investigation to quantitate the catechin intake from matcha compared to common green teas. We have developed a rapid method of analysis of five catechins and caffeine in matcha using micellar electrokinetic chromatography. Results are presented for water and methanol extractions of matcha compared with water extraction of a popular green tea. Using a mg catechin/g of dry leaf comparison, results indicate that the concentration of epigallocatechin gallate (EGCG) available from drinking matcha is 137 times greater than the amount of EGCG available from China Green Tips green tea, and at least three times higher than the largest literature value for other green teas.

    PMID: 14518774 [PubMed - indexed for MEDLINE]

[lemon]

Now woudn't matcha be a bit like taking a 40% powdered extract?

[thumb]

[lemon]

...oh, and by the way, shooting EGCG up is even better.

[lol]

[vastman]

dantecubit...regarding Macha tea... I am in the Bay area and generally buy my green tea in chinatown. Is Macha also available there also or is this a special tea from somewhere else? Are all macha teas the same? Interesting article

[Pablo M]

Vastman, I responded to your PM, and I'll post for the benefit of anyone who's interested: matcha is powdered Japanese green tea. To brew, you add hot water to the powder and drink. This may explain why the polyphenol absorption is so high-- instead of straining off the leaves, you ingest them. Real matcha is imported only from Japan, and what can be labelled as "matcha" there is tightly controlled by law; matcha leaves are very high quality. You can find matcha at your local Japanese grocery store, if you have one. Otherwise there are an abundance of online stores.

[alexoverhere]

Vastman: there are several Japanese supermarkets in the south bay -- Nijiya in Sunnyvale, Mitsuwa in San Jose, and I'm sure others. You can probably get it off the net cheaper too.

[dellis]

I am a big Jarrow Formulas fan and always get my Jarrow Resveratrol Syneregy 200 at the website listed below because they have the best prices

www.vitaminlab.net

I also take the Jarrow Adenal Optimizer for my poor adrenal glands. It does the trick:)

I also take enzymes and one of the best systemic enzymes is Wobenzym N. I don't go a day without it.

[Logan]

Do you think you notice anything from the 25 mg pregnenolone in the morning?

[OneScrewLoose]

I wonder if any of this is still the same after 4 years.

[FNC]

I wonder if any of this is still the same after 4 years.

haha, would be interesting to know

[VespeneGas]

There's no way he's still taking 25 mg pregnenolone qd. I should think it would be quite noticeable: as little as 2.5 mg sublingually gives me a noticeable boost in alertness, visual acuity, and occasionally, anxiety and irritability. Pretty much consistent with a GABA-A antagonist (e.g. modafinil, tho its MOA is certainly much more complicated than that).

Regular 25 mg doses could --> arrythmias, hair loss, crankiness/insomnia, and haven't been studied long-term in young people as far as I know.

I wonder which supplements we're taking now that we'll look back on and shake our heads?

[ajnast4r]

my guess is he is taking nearly none of those