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Question about supplements

Answered on August 19, 2014
Created August 16, 2012 at 11:58 PM

Ok...so I am new to paleo, but have done the standard low-carb diet in the past. I am focusing on my supplementation a lot more now, but I have a question about taking all of my supplements at the same time. Here is my list...

Multivitamin, Fish oil, Vitamin D3, Magnesium, Zinc, Acidophilus, and Biotin (I have had a lot of skin issues and this seems to help a bit)

Is it ok to take all of these at the same time? I know there are some issues with certain supplements affecting the absorption of others. I just want to make sure I am not sabotaging myself here. Also, is there anything you would add to this list?

8634d4988ced45a68e2a79e69cc01835

(1617)

on September 18, 2012
at 04:27 PM

I take a similar group of supplements with my dinner (biggest and sometimes only meal of the day). If your multi has a lot of calcium, that will bind/block some other vitamins so beware of that. Most multis aren't loaded with calcium though. I take turmeric daily too, for its anti-inflammatory properties.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 17, 2012
at 07:53 AM

We did have a big "what supplements change your life" thread recently, with lots of answers as to supplements they felt actually made a difference. You may want to hit up the search function and look for that thread.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 17, 2012
at 07:52 AM

Things for me that I feel inclined to watch, are: magnesium, calcium, potassium and copper and vitamin D. Most of everything else goes decently above the rda often and my diet is quite limited. Your mileage may vary, but I think its wiser to figure out what you may be missing, rather than loading in vitamins and minerals your body may struggle to cope with.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 17, 2012
at 07:48 AM

Id recommend pumping your food into cronometer, and see what doesnt hit the rda, and then get those supplements individually. You can get too much of the fat soluble vitamins (and you dont absorb them without fat in with it), and some minerals.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 17, 2012
at 07:47 AM

You shouldnt really need zinc at all if your eating meat. Meat is loaded with zinc. I get over the rda for zinc every day, sometimes over double the rda. Last week, when I have mutton roast, my total zinc for the day was something like 26mgs. If anything on paleo you get too much zinc (too much zinc depletes copper, and can lead to copper deficiency). TBH, you shouldnt really need the multi either, if your eating a variety of veg and the occasional fruit. I often go over the rda for vitamin A, C, E & K, and quite often with most minerals too.

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7 Answers

2
Ed7403e397077dd1acdbf25c7f6e56ce

on December 02, 2012
at 05:08 AM

I'd just like to mention that RDA is not an effective measure of dosage. It's basically nonsense and does not take the notion of vitamin therapy or therapeutic dosage into consideration.

0
E47b8cfbfde37e0707965027fae39b73

on December 16, 2012
at 06:35 AM

Be careful with the electrolytes. I tried the powdered magnesium and potassium, and just pretty close to the DV at that, and had to stop because of heart palpitations. Never had them before and was at first unsure what I was feeling. They went away when I quit the magnesium and potassium suppliments.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on December 02, 2012
at 05:02 AM

To actually answer your question...

Take the fish oil, zinc & magnesium at night. Your body will use them more efficiently while you sleep. I take 50mg zinc every other night. On the days I take zinc I take my magnesium earlier in the day, because they can interfere with each other's bioavailability. On days I DON'T take zinc I take the Mag at bedtime, and I also take 1mg chelated copper around midday. Zinc use depletes copper levels... this is the primary mechanics of zinc toxicity. Don't take zinc with citrus or vitamin C in your belly, about an hour apart. Zinc will not absorb in the presence of citrus.

Take the multi, & D with foods... they are (mostly) fat soluble.

Biotin is paradoxically fat AND water soluble, but I'd take it on an empty stomach (maybe 15 minutes before a meal), especially because you're taking the other ones. Also, if you're thinking you need D you might want to megadose to start. Take 5,000-10,000 iu 3-4 times a day for about a week. It can't hurt.

Acidophilus you can take whenever.

0
D33a8d5f095a8532ddf7a0d6c27bfe63

(578)

on November 17, 2012
at 07:09 PM

Except for water-soluble vitamins like Vit C and B (including Biotin), you can take them all at once.

Taking Mg at night, though, might help with your sleep. Taking Vit D3 in the morning is also supposed to help you get good sleep: I don't know the exact reason but Seth talked about this phenomemon.

I'd be careful with doses, however, for your supplements. You don't need a strong multivitamin if your diet is good. I'd do no more than 75-100mg of zinc per week. No more than 3.2g of fish oil per day, that is about 2/3 of a tablespoon.

AshleyRoz, I'm assuming you're checking your magnesium, calcium, potassium, copper and vitamin D through Cronometer. Have you checked such levels on blood tests? For example, does high intake of Mg, K or Cu show up on serum levels? I'm wondering since my serum Mg came out too high after supplementing with ~800mg of Mg per day for about a year. But then I've heard that serum Mg may not be reliable and what you really need is a "buccal" test. Mg over 500mg however, does seem to help me fall asleep tremendously.

0
6d64cd6dc98d6ab763bd03678a317964

(2177)

on October 02, 2012
at 04:39 PM

Take your supplements in an evolutionary package. The money you save and benefit gained is substantial.

Log your food for a typical week in Cronometer and see what you come up short with. Then just add more food with those nutrients are buy the specific supplements you need....

Doing this simple thing has saved me tons of money and greatly improved the quality of my diet. Food is medicine!!!

0
E3474e4efbcc6c1deab28e268ad6eb01

on August 17, 2012
at 06:58 AM

You can certainly take all of those together, but I your body might have a hard time absorbing it all at once. Your best bet is to take them in a way that slows down absorbtion. You can do this by either spreading the doses out during the day, or if this isn't possible, taking them with your biggest meal of the day.

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