Thanks for the kind words D12A. I've taken supplements all my life, & the most important lessons I've learned are to supplement only what's important for you as an individual and to avoid getting carried away with excessive doses and diversification.
Multivitamins are quick & easy, but they always seem to contain some things I'd rather avoid, like folic acid, copper, calcium. Some nutrients are also best taken on an empty stomach, and others with are better absorbed taken with food. Vitamin-C for instance greatly increases absorption of dietary non-heme iron from iron fortified foods (which men don't want), and oil solubles like D & E are best absorbed with dietary fats in a meal.
I take low dose Vitamin-C on an empty stomach twice a day (an hour before breakfast and dinner), and low dose B-Complex twice a day with meals. I believe water solulbles like these are best taken in low doses twice a day to keep levels more stable over 24 hours.
Vitamin-E is the most commonly deficient vitamin in the typical diet, but high doses of simple d-alpha tocopherol have been linked with an aggressive form of prostate cancer. I found supplementing tocotrienols can help provide much of the protection tocopherols do, so this is my primary E family supplement. I alternate this with low dose (200 IU) of natural Vitamin-E with mixed tocopherols every other day to fill in any gaps the tocotrienols may not provide. More is not better when it comes to E, but this vitamin is simply too important to be deficient in throughout your life and a standard diet simply doesn't provide adequate amounts.
I try to get Vitamin-D from sunlight during the Summer months, and a one hour full body sun-bath (around noon) once a month between May & August provides all the D you need during this time. In the Fall/Winter, I take 2000 IU/day of D-3 to keep levels up during this time.
Mineral supplementation, in my experience is simply unwise. Most all typical diets provide all the trace minerals and calcium one needs. Magnesium is my exception to this rule, as it is extremely important and the most common mineral deficiency. Here again, more is not better, & I found some low dose Mag-Citrate pills (200mg) that I cut in half, taking 100mg/twice a day. Too much mag can cause GI distress and loose bowels, but mag is something you don't want to be deficient in.
Aside from these basics, there are a few exotic supps I have found that are simply too compelling to ignore. These are: pre & pro biotics, curcumin, lecithin and IP6. Probiotics are all the rage now, but finding one that actually survives stomach acid and colonizes well in the colon is difficult. Taking 30 billion live cultures doesn't do you a bit of good if they are all killed by acid in the stomach. I've found lactobacillus rhamnosus to be documented as best at surviving the acid test and actually colonizing well in the colon so I take this as a stand alone / single strain probiotic. I feed existing bifidobacterium in my colon with an FOS (fructooligosaccharide) "pre-biotic". A google search for: "Gut-Liver Axis" will provide a wealth of information on just how important pre & probiotics can be to liver health!
Curcumin has an incredible ocean of evidence of remarkable properties against inflammation (particularly in the liver), and this is one exotic supp that has simply been too compelling to ignore. I prefer "micronized" curcumin to the other enhanced absorption form which contains piperine, which modulates detoxification pathways in the liver. Micronized Curcumin provides all the benefits, without affecting detoxification pathways.
Choline is the liver's favorite nutrient, and Lecithin (phosphatidylcholine) provides the optimal form of choline the liver loves. I take a highly refined form of lecithin known as PPC (polyenylphosphatidylcholine), brand names PhosChol or Essentiale Forte. Dietary eggs will also provide ample lecithin and a simple generic lecithin supplement is also an option.
Men (& post menopausal women) tend to accumulate iron as they age... The liver is the primary storage site for excess iron, and excess iron has been well documented to contribute to liver inflammation. The liver is Grand Central Station for metabolism of dietary fats and iron is a catalyst for lipid peroxidation. Vegetable oils, which have largely replaced animal fats in the typical diet are particularly prone to oxidation and this may be why fatty liver disease has reached epidemic levels of late.
As many countries now fortify flour and breakfast cereals with iron, ferrotoxic disease may well be one of the greatest contributing factors for chronic illness and disease (liver disease in particular) in the 21st Century. Combating iron accumulation and resulting inflammation can be difficult, as the body has no way to excrete excess iron. Blood donation is the only effective way to eliminate iron accumulation, but there are supplements that can help ameliorate the problem. IP6 (Inositol Hexaphosphate), when taken on an empty stomach with plain water is rapidly absorbed, and has a unique property of binding free/labile iron in the body for excretion through the urinary tract. A google search for: "labile iron pool" will provide more information on how free iron contributes to inflammation, and logically, controlling this through IP6 should be remarkably helpful at combating inflammatory free iron. Curcumin & Quercetin have also been well documented at helping mop-up free iron, and this may well be at the heart of how they control inflammation.
The Health-e-Iron site has a small ocean of studies documenting just how seriously excess iron can effect health and longevity.
http://www.healtheir...science-library
I've been so impressed by this research, I've taken to keeping my ferritin (stored iron) level down near 50 through blood donation, and also supplementing the above mentioned iron chelators to clean up free/labile iron. At 60 years of age, I have escaped all chronic disease despite my poor diet, drinking, smoking and lack of exercise, and my inflammation markers (liver enzymes, A1C, GGT) are all remarkably good. I truly believe proper iron homeostasis will turn out to be a top tier therapy for maintaining optimal health through controlling inflammation in the fullness of time.
My spiffy new avatar is actually the picture of Dorian Gray, and sometimes I feel after all my poor old body had been through, that I am becoming him.
Edited by synesthesia, 26 December 2016 - 07:22 PM.