My crossfit trainer told me that I should be taking a better set of daily supplements instead of my current multi-vitamin. Given that, I am looking for recommendations for a good daily supplement to replace my current multi-vitamin. Some of the things my trainer mentioned were: D3, O6, Zinc, Magnesium, B6/12.
asked byrblythe (10)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 14, 2014
at 03:24 PM
Re: magnesium, I've read that the only clinical study of epsom salts (Mg sulfate) indicated that it slighly raised blood serum levels of Mg. Since only .05% of the body's Mg is in the blood serum and another .05% is in red blood cells, that leaves 99% of the body's Mg in tissues. So, epsom salts are not a good supplement to put Mg. where the body needs it. Only a chelated form of Mg, e.g., glycinate or orotate, will allow most of the Mg supplement to pass through the wall of the ilium, where most nutrient assimilation starts. I disagree with Paul Jaminet that epsom salts are an alternative to chelated forms of this supplement.
Re: testing for D3, make sure to get the 25-OHD test. By default, your doctor will order the 1,25(OH)D, which is the inactive form of the vitamin. Any value above 45 (in the U.S.) is OK.
Re: omega-3 supplements, no one really knows how much of this fat we need. All of the studies of healthy populations were done on Inuits, who lived in extremely cold climates when they were studied, and who needed to counter those effects. Other studies have focused on improving specific health conditions in small populations, e.g., boys with ADHD. What we do know is that humans need the long-chain form of this vitamin: DHA. Humans are terrible at converting the plant form of DHA's pre-cursor to DHA, so supplements like flax oil or borage oil are nearly useless. As far as eating animals that have natural omega-3 fats in their bodies, wild-caught salmon is not a particularly concentrated source of the fat. Their O-3 fat is concentrated behind the eyes, along the belly, and over their sex organs. You'd have to eat 10 lbs. of salmon/week to get the recommended amount of O-3 fats. Better animal sources are sardines and mackerel, which have a very strong taste.
Further, most animal O-3 needs to be converted from its native form, a single-phospholipid structure, to the single-phospholipid structure that cell receptors require. The conversion process isn't 100% efficient. The only animal the produces the DHA in the double-phospholipid structure is krill, the tiny shrimp that collectively, is the largest biomass on the planet. So, I recommend 1000 mg. of krill oil daily as an O-3 supplement.
When you exercise intensely, such as doing Crossfit, you need more vit. E. On your Crossfit days, take an 1 200 mg. caplet of this supplement.
Also, use Cron-O-meter for 2 weeks to check your folate levels. I've found that I was consistently low on this nutrient, so I take methyl folate 3x/week. Don't buy folic acid, because it's from plant sources, and humans are terrible at converting nutrients in plants into their bioavailable forms.
If you're not eating 1/4 lb. beef liver (grass-fed only, please)/wk, you should supplement with vit. K mk4, twice/week. mk4 is the form that gets into tissues, whereas mk7 is found in the bloodstream.
If you follow Jaminet's Perfect Health Diet, look at his recommended supplements page for the rest of your supplementation.
on August 14, 2014
at 02:34 PM
Test for D3 before you supplement. If you're getting summer sunlight everyday, that might be overkill. (Or, if you're low, perhaps you need a heftier dose.) I like the d3 drops with MCT oil and none of the filler / cap material.
O3 is probably what you meant instead of 6. I'd make it a lb of diverse seafood a week and call that adequate. You can use cronometer tracking to dial in your ratio.
Zinc you'll want to balance with copper. Big doses of zinc gluconate make me nauseous. I take a citrate form and eat liver once a week or so. (I do thorne citramin ii.)
Magnesium, you'll usually want a chelate or some epsom salts for your bath. I tend to supplement some most days. Mineral water offers a tiny boost.
I tend to associate B9 with B12 balance, where I do an active form once a week. (you could test homocysteine / a methylation panel to dial that in.) You could probably make that a B-50.