1

votes

Is there a basic guideline for taking vitamins?

Answered on August 19, 2014
Created October 29, 2011 at 9:48 PM

It seems like there are a lot of vitamins that work well together, and some don't work well if you don't have another vitamin.

Which vitamins/supplements work together, and which ones can I take separate from each other?

Is there a general rule with most vitamins? Otherwise, people are always guessing and taking a certain dosage without knowing if they actually need less or more.

Henceforth, that's why I'm always looking at different threads on here to see how much of a certain vitamin I need, but it tends to get a little confusing and overwhelming at times.

Medium avatar

(39831)

on October 30, 2011
at 06:24 PM

maj: That's simply an argument for a greater proportion of organs/sea creatures than your ancestors ate. No big deal. You'll be delivering these things in a form your body is designed to cope with.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 30, 2011
at 06:11 PM

@majkinetor, while soils may be deficient in various minerals, we farmers tend to be cognisant of that and supplement our animals with mineral supplements. Selenium is a prime example of this, many areas in the US are deficient and supplementation is necessary.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 05:51 PM

That info is not necessarily true. We already know that soil is deficient and hence, animals.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 02:48 PM

You need to be careful with: iron, D3, A, selenium. Most other are very hard to push into harm levels.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 02:47 PM

Good points. However, its good to keep in mind that therapeutical vitamin doses are much higher then supplemental doses. Taking low doses to threat specific problem may do nothing for you as evident from common cold and vitamin c trials.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 06:33 AM

Around 100mcg K2 is enough. Check this out: http://blog.cholesterol-and-health.com/2009/04/tufts-university-confirms-that-vitamin.html

0e9ddbd345ed53954d2c3eb4edc954c9

(203)

on October 29, 2011
at 11:19 PM

When you say together, do you mean at the same time? Or is different times on the same day OK?

Ef2f6c723983d7fe7a06bd57af6adeed

(1725)

on October 29, 2011
at 10:22 PM

K2 with D3? Interesting. I didn't really know that. I take D3, but how much K2 should I be taking with it and why? Is there a 2:1 ratio or something?

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4 Answers

2
77877f762c40637911396daa19b53094

(78467)

on October 29, 2011
at 10:06 PM

Yes, there is general rule: you need all of them.

Deficiency of single vitamin may lead to many different problems. See The Ultimate Supplemental PaleoHacks Thread for some suggestions.

About guessing the dose, there is a lot of experimentation involved. You need to see which group of vitamins work with specific condition you want to address and see which are typical therapeutic doses.

Vitamins are generally non toxic so the worst thing that can happen to you is that nothing happens. There are some combining rules, like that you should take D3 and K2 together, but that topic is too big and context dependent.

Ef2f6c723983d7fe7a06bd57af6adeed

(1725)

on October 29, 2011
at 10:22 PM

K2 with D3? Interesting. I didn't really know that. I take D3, but how much K2 should I be taking with it and why? Is there a 2:1 ratio or something?

0e9ddbd345ed53954d2c3eb4edc954c9

(203)

on October 29, 2011
at 11:19 PM

When you say together, do you mean at the same time? Or is different times on the same day OK?

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 06:33 AM

Around 100mcg K2 is enough. Check this out: http://blog.cholesterol-and-health.com/2009/04/tufts-university-confirms-that-vitamin.html

0
Medium avatar

on October 30, 2011
at 04:54 PM

D3 and magnesium should be the supplement baseline for most people, and even then you don't need the former if you are mostly naked daily at a low latitude, or the latter if you eat a lot of almonds every day.

Supplements can be a good way to rapidly address a deficiency, but they're not completely necessary if a significant portion of your diet is comprised of organs, sea creatures, egg yolks and meat. There's also the issue of supplements being unbalanced to an extent that evolutionarily speaking, our bodies have never coped with it. If you want to, for example, address a zinc deficiency, zinc picolinate is better than nothing, but oysters are probably better than zinc picolinate because though they have a ton of zinc, they still come with iron and copper.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 05:51 PM

That info is not necessarily true. We already know that soil is deficient and hence, animals.

Medium avatar

(39831)

on October 30, 2011
at 06:24 PM

maj: That's simply an argument for a greater proportion of organs/sea creatures than your ancestors ate. No big deal. You'll be delivering these things in a form your body is designed to cope with.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 30, 2011
at 06:11 PM

@majkinetor, while soils may be deficient in various minerals, we farmers tend to be cognisant of that and supplement our animals with mineral supplements. Selenium is a prime example of this, many areas in the US are deficient and supplementation is necessary.

0
96061d386f8929f50a4d71e0420e3d5d

(208)

on October 30, 2011
at 04:00 PM

I have been pulling my hair out over supplements, too. I never took a vitamin in my life until this summer. I have bottles of D3, E, Zinc, Magnesium, Krill Oil, Fish Oil, Flax Oil, B12, B-complex, and CoQ10. Every day, I take 1 or 2 of something. Most days I take 1 or 2 D3 5000IU, but that's the only one I take so frequently. The others are maybe twice a week.

I am looking for K2 and PQQ but they don't carry it anywhere in my town. May have to order off the nets.

I eat lots of eggs, liver, bone broth, and veggies. I figure adding in the biggies a few times a week will give my body a shot at some things I might miss in my diet without overdoing it.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 30, 2011
at 02:45 PM

  • Be wary of mega-dosing vitamins/minerals. Our bodies are steady-state equilibriums. If you push too much of X in, you eliminate or prevent Y from being absorbed (Iron and Zinc can interfere with each other, for example.)
  • It's easier to over-do fat-soluble vitamins (e.g. Vitamins A & E), hard to over-do water-soluble ones (e.g. Vitamin C).
  • A number of vitamins/minerals have narrow therapeutic ranges. Too little is deficiency, but too much is toxicity. (Selenium, for example.)

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 02:47 PM

Good points. However, its good to keep in mind that therapeutical vitamin doses are much higher then supplemental doses. Taking low doses to threat specific problem may do nothing for you as evident from common cold and vitamin c trials.

77877f762c40637911396daa19b53094

(78467)

on October 30, 2011
at 02:48 PM

You need to be careful with: iron, D3, A, selenium. Most other are very hard to push into harm levels.

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