1

votes

Please hack my supplements

Answered on September 12, 2014
Created July 10, 2012 at 4:34 PM

I have been Paleo since the beginning of the year. I am pretty strict. Some of my variants are a little pasture raised butter and probably too much in the way of adult beverages (try to limit beer but definitely drink my fair share of wine, tequila and whiskey). Other than that I eat lots of meat (anything and everything), fish, lots of veggies, a fair amount of fruit and some nuts. I am essentially grain, legume and dairy free (except for the previously mentioned butter)
I take some supplements just to be safe and help with a couple things like muscle cramping/tightness from working out. I was hoping you all could take a look at what I am taking and let me know if I am missing anything (maybe calcium to go with the magnesium?).

Barlean's Fish Oil: 1,000 X 4-6
Magnesium (from Oxide, Citrate, Malate): 500mg
Potasium (as Potasium Gluconate): 99mg
1 Aspirin (as recommended by my Paleo friendly doctor) Zinc (as Amino Acid Chelate): 100mg
Vitamin D-3 (as Cholecalcifrerol): 5,000iu
Living Green Men's Multi: 1 tablet (here are the contents: http://www.irwinnaturals.com/files/supp_facts/mens_multi.jpg)

As I said, I am just trying to find out if I am missing anything or if I should cut anything out. I started taking the Magnesium because I was having some tendinitis and seems to help a bit.

Thank you in advance for your advice.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on July 11, 2012
at 01:42 PM

Well I know that in the US the "Centrum Silver" multi uses folate (but in Europe it doesn't). Reading multi ingredients is very tiring and I always give up after a while so I haven't found the ideal one. Check out the [PHD on supplements](http://perfecthealthdiet.com/recommended-supplements/), the book explains it very well. (a new version with updated recommendations will be out in a couple months)

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:30 PM

As far as fruit consumption goes, I eat as mush as I feel like and don't really restrict it at all. Mainly I eat bananas, grapefruit, peaches, mangoes, apricots... pretty much anything I can get my hands on. With peach season coming on strong in Colorado I will will probably be eating tons of those. Maybe this is helpful: I want to take fish oil for the blood work, the magnesium for tendinitis, aspirin cause my doctor said, a multi to cover all my bases, the Vit-D for sun protection. It sounds like I should get my blood work done again and then maybe drop some of those. Thank you.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:22 PM

I'll try to elaborate a little. Last bloodwork was last done about 3 months ago. All of my vitamin levels were fine but before that I was a bit Vit-D deficient. I wanted to stop using sunscreen and I spend a lot of time outdoors so I went with 5,000iu and made sure I didn't get burned. I am now very tan but feel like I can go without sunscreen unless I am out all day.I live in Colorado so this is something I am very conscience of. I started on the fish oil because my doctor thought it important since my cholesterol was on the high side of normal. Also for brain function and overall health.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:21 PM

I'll try to elaborate a little.
Last bloodwork was last done about 3 months ago. All of my vitamin levels were fine but before that I was a bit Vit-D deficient. I wanted to stop using sunscreen and I spend a lot of time outdoors so I went with 5,000iu and made sure I didn't get burned. I am now very tan but feel like I can go without sunscreen unless I am out all day.I live in Colorado so this is something I am very conscience of. I started on the fish oil because my doctor thought it important since my cholesterol was headed towards high but was not actually high.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:17 PM

I forgot to say THANKS!

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:17 PM

That is interesting about the folic acid. I am looking at other brands of multis. Do you have a suggestion? I had added the extra zinc in the past because I had read that it may help boost testosterone. I also noticed that the white marks on my fingernails went away and had read that that was due to a zinc deficiency so I kept taking it. However, now that I eat a lot more red meat and take a multi, perhaps it is time to drop the zinc since it sounds like I can't use it all anyway. I'll move the fish oil to the fridge. Eating lots of fish in the house is not tolerated by the spouse. ;-)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 10, 2012
at 08:41 PM

Sorry, but the recommendations seem superficial and make no sense to me without knowing a lot more about the aforementioned topics.

C45d7e96acd83d3a6f58193dbc140e86

on July 10, 2012
at 08:03 PM

If you are taking magnesium, it won't hurt to take calcium with it, but if you are eating plenty of cruciferous veggies, no need for either.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 10, 2012
at 04:54 PM

Should calcium be taken with magnesium?

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6 Answers

3
A64ed062eb5e2c3407122fcf16c5de6b

on July 10, 2012
at 08:26 PM

Your multi has 600??g folic acid. Your body can only convert about 225??g folic acid (synthetic precursor) into folate (what your body uses) per day and the rest just floats around associating itself with higher prostate cancer risk. Find a multi that has folate or one that has less than 200??g folic acid. Also, the oils it uses are suspect, it says it contains soy and it also has flax seed for the ALA which you won't convert into DHA anyway.

115mg zinc (with multi)? You do know that the Tolerable Upper level for zinc for a healthy adult is 40mg/day (click on the dosing tab)? So supplemention more would only be done when you have issues. You don't need a lot of zinc to begin with, the 15mg in your multi + what you get from from food is plenty.

200mg Magnesium + what you get from food should be sufficient unless you're recovering from deficiency. If the cramping doesn't ease up with supplementation it's probably something else.

Fish oil, unless fresh and kept in your fridge, is very fragile and will oxidate quickly. You don't want to supplement with rancid PUFAs. Several studies have shown benefits from eating fish but not (as much) from eating fish oil. Consider eating fatty ocean fish instead.

Careful with the VitD supplementation, getting to around 40-50ng/ml of 25-OH-D3 in your blood is probably optimal, you don't want to go too high either.

A shot in the dark, try bone broth?

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on July 11, 2012
at 01:42 PM

Well I know that in the US the "Centrum Silver" multi uses folate (but in Europe it doesn't). Reading multi ingredients is very tiring and I always give up after a while so I haven't found the ideal one. Check out the [PHD on supplements](http://perfecthealthdiet.com/recommended-supplements/), the book explains it very well. (a new version with updated recommendations will be out in a couple months)

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:17 PM

I forgot to say THANKS!

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:17 PM

That is interesting about the folic acid. I am looking at other brands of multis. Do you have a suggestion? I had added the extra zinc in the past because I had read that it may help boost testosterone. I also noticed that the white marks on my fingernails went away and had read that that was due to a zinc deficiency so I kept taking it. However, now that I eat a lot more red meat and take a multi, perhaps it is time to drop the zinc since it sounds like I can't use it all anyway. I'll move the fish oil to the fridge. Eating lots of fish in the house is not tolerated by the spouse. ;-)

2
1edb06ded9ccf098a4517ca4a7a34ebc

on July 10, 2012
at 08:34 PM

I do not understand how people can tell you what you should or should not be taking without knowing what your current vitamin levels are, your goals, or your day to day diet. Why would you take fish oil if you're eating grass fed meat and fish? Maybe Asprin isn't such a good idea if you have leaky gut? Maybe it is a priority if you gynocomastia? You said you eat fruit but didn't mention how much and what types. Are you eating oranges and/or bananas? Maybe potassium isn't necessary then. Are you outside for several hours a day? Do you have low vitamin D? have you even had this checked? Maybe you don't need to supplement with it at all? Just because you "have all the paleo staples" doesn't mean it's good for you individually. Those may all be good depending on the individual and situation at hand.

wmertens has had the only halfway helpful answer.

It would have been more useful if you said something like this:

"I want to take xmg of y nutrient because of this," and so on.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 10, 2012
at 08:41 PM

Sorry, but the recommendations seem superficial and make no sense to me without knowing a lot more about the aforementioned topics.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:21 PM

I'll try to elaborate a little.
Last bloodwork was last done about 3 months ago. All of my vitamin levels were fine but before that I was a bit Vit-D deficient. I wanted to stop using sunscreen and I spend a lot of time outdoors so I went with 5,000iu and made sure I didn't get burned. I am now very tan but feel like I can go without sunscreen unless I am out all day.I live in Colorado so this is something I am very conscience of. I started on the fish oil because my doctor thought it important since my cholesterol was headed towards high but was not actually high.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:22 PM

I'll try to elaborate a little. Last bloodwork was last done about 3 months ago. All of my vitamin levels were fine but before that I was a bit Vit-D deficient. I wanted to stop using sunscreen and I spend a lot of time outdoors so I went with 5,000iu and made sure I didn't get burned. I am now very tan but feel like I can go without sunscreen unless I am out all day.I live in Colorado so this is something I am very conscience of. I started on the fish oil because my doctor thought it important since my cholesterol was on the high side of normal. Also for brain function and overall health.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 11, 2012
at 01:30 PM

As far as fruit consumption goes, I eat as mush as I feel like and don't really restrict it at all. Mainly I eat bananas, grapefruit, peaches, mangoes, apricots... pretty much anything I can get my hands on. With peach season coming on strong in Colorado I will will probably be eating tons of those. Maybe this is helpful: I want to take fish oil for the blood work, the magnesium for tendinitis, aspirin cause my doctor said, a multi to cover all my bases, the Vit-D for sun protection. It sounds like I should get my blood work done again and then maybe drop some of those. Thank you.

0
531b053b68e92ac509fc1544f88dc103

(1205)

on July 10, 2012
at 08:29 PM

Definitely add vitamin K2 to keep your arteries clean and clear. It works in synergy with your vitamin D and A.

0
0a9ad4e577fe24a6b8aafa1dd7a50c79

on July 10, 2012
at 05:16 PM

I would definitely swap the fish oil for FCLO. Instead of taking the magnesium, you can also do epsom salt baths.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 10, 2012
at 04:43 PM

You've got the typical paleo supplementation pattern there. Many folks supplement some vitamin K2 as well.

0
C45d7e96acd83d3a6f58193dbc140e86

on July 10, 2012
at 04:39 PM

Keep the D-3 and fish oil, scrap the aspirin and potassium. 99mg of potassuim is worthless anyway, given RDA is at least 30x that amount, and I assure you that you do not have an aspirin defincency. If you are eating good meat and veggies, you should be getting enough of pretty much everything you need except the D-3 and Omega-3 DHA, so those are my only recommendations.

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on July 10, 2012
at 04:54 PM

Should calcium be taken with magnesium?

C45d7e96acd83d3a6f58193dbc140e86

on July 10, 2012
at 08:03 PM

If you are taking magnesium, it won't hurt to take calcium with it, but if you are eating plenty of cruciferous veggies, no need for either.

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