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Best mineral (and trace mineral) supplements?

minerals

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#1 baccheion

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Posted 17 May 2017 - 03:48 PM


I'm trying to get minerals and fat-soluble vitamins (A, D, E, and K). What are the best forms of each, what are good dosages, and where would I get them? Which minerals do I need to ensure are present?



#2 Skyguy2005

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Posted 22 May 2017 - 02:54 PM

MINERALS: Avoid supplemental trace minerals generally. Avoid Iron, copper, manganese like the plague. Definitely neurodegenerative. Perhaps avoid supplemental zinc. Molybdenum I would say is safe, and probably selenium and iodine too. Filtering tap water even if its Brita is recommended. Food forms of trace minerals are very probably much safer, for example copper in foods is in different form to supplemental copper (see George Brewer 2014 and 2015 papers). Supplementing macro minerals calcium, magnesium, sodium, potassium, sulphur, phosphorous on the other hand is very safe.

 

VITAMINS: Kale and almonds are two superb foods that cover most stuff between them, and have additional benefits that go above and beyond vitamins. Immunace sell vitamin D3 and K2 as supplements. 


Edited by Skyguy2005, 22 May 2017 - 02:56 PM.


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#3 pamojja

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Posted 22 May 2017 - 05:16 PM

MINERALS: Avoid supplemental trace minerals generally.

 

Since that is bolded, as it is something written in stone - please differentiate! Don't supplement iron or copper if blood tests don't indicate deficiency. Manganese up to 2 mg/d usually isn't a problem. Selenium, zinc and iodine with prevalent deficiencies could be even essential to supplement.

 

So a better advise would be, do check your states of sufficiency with as many tests as available to you. Serum, whole blood or RBC and hair tissue mineral analysis. Tracking your food intake with something like cron-o-meter also gives good idea, but simply can't be relied on, since we are all at a different place in how good or bad we metabolize these things, along with interfering heavy metals.
 



#4 pamojja

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Posted 22 May 2017 - 05:36 PM

 

..and fat-soluble vitamins (A, D, E, and K). What are the best forms of each,

 

Up to 50% of the population can't convert beta-carotene to preformed vitamin A. If you don't eat liver regularly, you better supplement. D3 in soft-gels is also widely available. Vitamin K is available in 3 forms: K1, K2-mk4 and K2-mk7, since it isn't clear there is any more essential, better to take a combination product. These 3 fat-solubles are considered by many who supplement high doses as co-factors. So also in this case, especially with higher dose vitamin D3, do test 25(OH)D serum levels regularly, and at least once serum retinol.

 

Vitamin E comes in 8 varieties, where each has distinct functions. But usually is sold as alpha-tocopherol only, which when supplemented alone would depletes the other forms. So better get a Gamma-tocopherol and Tocotrienol product along with. Don't use 'Mixed Tocopherols' which doesn't exactly specify the exact amounts of each. Mostly its alpha, with a tiny insignificant bid of the others for charging a higher price.

 

And avoid synthetic dl-alpha tocopherol.


Edited by pamojja, 22 May 2017 - 05:38 PM.

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#5 Dorian Grey

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Posted 22 May 2017 - 06:17 PM

I tried 2 different high-gamma E preparations and both of them smelled awful and made me feel a bit punky & nauseous.  I punted back to a low dose (200IU) mixed tocopherol supp, & added Jarrow Toco-sorb tocotrinols.  I alternate the mixed tocopherols and tocotrinols weekly to avoid competition.  As these are fat soluble, I reckon there are no deficiencies as I cycle them.  

 

Magnesium is the most common mineral deficiency, but most mag supplements are thumping big doses that caused me loose bowel (diarrhea) issues.  I found some 200mg mag citrate that I cut in half with a pill cutter and these are working well for me. 

 

Trace minerals are rarely deficient, and troubles occur more often with excesses of a given trace inhibiting the action of other traces.  Acu-cell is a good resource for this.

 

http://www.acu-cell.com/

 

http://www.acu-cell.com/mr.html

 

I actually chelate trace mins with IP6 to eliminate any excesses and rely on diet to keep levels even & stable.  

 

Iron is the bad news mineral for men as it tends to accumulate with age.  I donate blood to keep my ferritin below 100, & this has been my fountain of youth. Copper also tends to be high due to copper plumbing in many households and businesses.  Copper supplementation should be avoided for most everyone.

 

http://www.acu-cell.com/crcu.html

 


Edited by Dorian Grey, 22 May 2017 - 06:31 PM.


#6 pamojja

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Posted 22 May 2017 - 06:28 PM

http://www.acu-cell.com/

 

I actually chelate trace mins with IP6 to eliminate any excesses and rely on diet to keep levels even & stable.  

 

acu-cell is also good to give you an idea of ranges to supplement, and what ranges are therapeutic.

 

Do you actually test what's left after chelating minerals? Like zinc, selenium, iodine?



#7 Dorian Grey

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Posted 22 May 2017 - 11:50 PM

I'm too cheap to spring for hair analysis, so no, I'm flying blind.  I figure if the problems with traces are related more to isolated excesses rather than deficiencies, & a normal diet typically supplies more than enough of the trace's; why not chelate them to help rebalance?  Not scientific perhaps, but my poor-man's attempt at homeostasis.  

 

Perhaps I'm applying what I learned about iron (minerals tend to accumulate with age) improperly, but this is the best I can do.  

 

 



#8 pamojja

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Posted 23 May 2017 - 10:04 AM

Perhaps I'm applying what I learned about iron (minerals tend to accumulate with age) improperly, but this is the best I can do.

 
Do yourself a favor, and get at least ferritin by your GP tested, if possible along with serum iron, transferrin, TSAT and TBIC. And a CBC. Otherwise I would rather supplement than chelate (except with iron).
 
I'm 50, cautiously supplementing iron didn't budge it, only betaine HCL brought my iron markers up, still some way to go. Are the blind guiding the blind here?



#9 pamojja

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Posted 23 May 2017 - 11:14 AM

.. if the problems with traces are related more to isolated excesses rather than deficiencies, & a normal diet typically supplies more than enough of the trace's; why not chelate them to help rebalance?

 

These are deficiencies in the US, calculated from food questionnaires and assuming the RDAs as limits - which only prevent the worst deficiency diseases, like rickets. But are far from guaranteeing optimal functioning: (..beside, again not actually measuring deficiency levels)
 


How Much is Too Much? : Appendix B: Vitamin and Mineral Deficiencies in the U.S.

Nutrient from food alone, ranked by the occurrence of dietary inadequacy among adults | Percentage of dietary intakes below the estimated average requirement for a specific population* | Naturally occurring sources of nutrient**

2-to-8-year-old children | 14-to-18-year-old girls | Adults 19 and older

Vitamin D | 81% | 98% | 95% | Fatty fish, mushrooms [vitamin D is naturally formed in the body when skin is exposed to sunlight; vitamin D is added to fortified milk]

Vitamin E | 65% | 99% | 94% | Nuts, seeds, vegetable oils, green leafy vegetables

Magnesium | 2% | 90% | 61% | Whole grains, wheat bran and wheat germ, green leafy vegetables, legumes, nuts, seeds

Vitamin A | 6% | 57% | 51% | Preformed vitamin A: liver, fatty fish, milk, eggs; provitamin A carotenoids: carrots, pumpkins, tomatoes, leafy green vegetables

Calcium | 23% | 81% | 49% | Milk, yogurt, cheese, kale, broccoli

Vitamin C | 2% | 45% | 43% | All fruits and vegetables, particularly citrus fruits and tomatoes

Vitamin B6 | 0.1% | 18% | 15% | Many foods; highest levels in fish, beef, poultry, potatoes and other starchy vegetables, and fruit other than citrus

Folate | 0.2% | 19% | 13% | Many foods; highest levels in spinach, liver, asparagus, Brussels sprouts [mandatory, standardized addition to enriched flour and flour products]

Zinc | 0.2% | 24% | 12% | Red meat, poultry, beans, nuts, some seafood, whole grains

Iron | 0.7% | 12% | 8% | Highest amounts in meat and seafood; lower levels in nuts and beans [mandatory, standardized addition to enriched flour and flour products]

Thiamin | 0.1% | 10% | 7% | Whole grain products [mandatory, standardized addition to enriched flour and flour products]

Copper | 0% | 16% | 5% | Shellfish, whole grains, beans, nuts, potatoes, organ meats (kidneys, liver)

Vitamin B12 | 0% | 7% | 4% | Animal products: fish, meat, poultry, eggs, milk

Riboflavin | 0% | 5% | 2% | Milk and dairy products, eggs, meat, green leafy vegetables, legumes [mandatory, standardized addition to enriched flour and flour products]

Niacin | 0.1% | 4% | 2% | Meat, fish, seeds and nuts, whole grains [mandatory, standardized addition to enriched flour and flour products]

Selenium | 0% | 2% | 1% | Found in different plant and animal foods; highest levels in seafood and organ meats (kidneys, liver)

 

Don't understand how, in the unknown of actual deficiencies, chelating indiscriminately could help to make the whole situation not more severe?


Edited by pamojja, 23 May 2017 - 11:17 AM.

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#10 Dorian Grey

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Posted 23 May 2017 - 02:42 PM

Point taken pamojja, though in adults, aside from mag & cal, deficiencies of trace min's don't look all that problematic to me.  

 

Certain populations like vegans (might be low on zinc), and menstruating females (low on iron), but other than this the traces seem to take care of themselves quite well.  

 

I've always been quite carnivorous, so I'm not worried about zinc, & I get plenty of calcium from dairy.  I do supplement Magnesium, the most common mineral deficiency, which I mentioned above.  

 

I chelate to try and remove toxic traces like cadmium, lead, arsenic, excess copper (from copper plumbing) and polonium (from smoking).

 

I check ferritin often as I wound up well into triple digits when I stopped donating blood for a few years a while back.  I've found after pulling ferritin down to 50 through blood donation, that it rises to 100+ within a year of my last donation.  I've been donating a pint every 4 months to keep it closer to the sweet spot @ 50 (for those concerned with ferrotoxic disease).  

 

http://www.irondisor...org/iron-tests/

 

"Optimal SF ranges for men and women are 25 – 75 ng/ml.  Individuals with risk factors for diabetes, cardiovascular diseases, stoke, liver diseases and cancer face amplified risks proportional to the amount of stored body iron over and above the optimal range.

 

Numerous medical research studies have demonstrated that serum ferritin above 100 ng/ml has been associated with decreased cardio vascular fitness and increased incidences of: atherosclerosis, type 2 diabetes, cancer gout and accelerated aging including osteoporosis and sarcopenia (muscle wasting) due to oxidative stress"


Edited by Dorian Grey, 23 May 2017 - 03:23 PM.

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#11 pamojja

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Posted 23 May 2017 - 04:10 PM

I check ferritin often as I wound up well into triple digits when I stopped donating blood for a few years a while back.  I've found after pulling ferritin down to 50 through blood donation, that it rises to 100+ within a year of my last donation.  I've been donating a pint every 4 months to keep it closer to the sweet spot @ 50 (for those concerned with ferrotoxic disease).

 
Glad you know your ferritin that well. :)







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