1

votes

What does your supplement regimen look like?

Answered on August 19, 2014
Created December 12, 2011 at 11:48 PM

I live in Finland and the sunlight is nearly non existant.

I take some supplements from the US and some from here. Because of the difference in the way their % daily value is measured it is hard for me to assess exactly how much I'm taking of the various supplements.

I take a good load of Omega 3 via Fish Oil and Flax Oil, as well as Calcium with Vit D, plus extra D on the side. I top everything off before bed with a nightcap of Magnesium.

I know this is vague, but how am I doing? What else do I need? How much of each should I take? And when? I noticed that I was overdoing the Fish Oil by taking the three daily doses at the same time, always after lunch. I feel better now that I spread them out.

Advice?

Fd627132a760e414f2afbf378c8afd9b

(260)

on December 14, 2011
at 10:08 PM

It doesn't have calcium. http://www.nutraplanet.com/product/millennium-sport-technologies/zmk-120-veggie-caps.html

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 08:32 PM

Check that the ZMK you're taking doesn't have calcium in it, as it hinders zinc absorption.

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 07:16 PM

Thanks! Super helpful :-)

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:39 PM

Melatonin is a hormone and pretty strong one at that, and has caused depression in some long-term studies. It's banned (prescription only) in the EU due to those reasons. I stay far away from it as a supplement.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:37 PM

According to Wikipedia 50 mcg is 2000 IU, which sounds about right for a Finnish winter. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:36 PM

According to Wikipedia 50 mcg is 2000 IU, which sounds about right for a Finnish winter. I struggled with exactly this, as I get my supplements from UK and US. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:28 PM

I struggled with exactly this, as I get my supplements from UK and US. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D. What's the D-content in the bottle in Finnish, or do you have a link to the product on their website, I can convert it for you.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:26 PM

Umm, I said in the second sentence that winters are dark, but you made it sound like the country is a cave. And winter is not "approaching," December is solidly a winter month in Finland.

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 01:13 PM

The vitamin D I purchased from the Yliopiston Apteeki doesn't measure anything in IU... My Finnish language is still developing, but I'm pretty sure the packaging doesn't say anything about IU. I am taking Devisol STRONG D3-vitamiinitabletti (50 microg). Any thoughts on what that transfers to in IU?

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 01:10 PM

That's right, Wisper. In the Summer. But, unless the Dutch influence has made you forgetful, the opposite is true in the winters (which we are rapidly approaching). Yes, the sun comes out. But a considerable part of the day is dark. And when the sun does surface, it is usually momentary. I do try to take advantage of it when it is out, but I assure you, it is minimal. Again, I'm a foreigner living here, so it is not built in to my system. This is my second Finnish winter, first as Paleo. I am still adjusting.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 11:15 AM

If sun is non-existant, you don't live in Finland, you live in a cave. Sure, winters are dark, but we get 18-24 hours of sunlight in the summers. That's right, the sun doesn't go down at all in northern Finland in the summer.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 11:05 AM

If sun is non-existant, you don't live in Finland, you live in a cave. Sure, winters are dark, but we get 18-24 hours of sunlight in the summers.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on December 13, 2011
at 09:28 AM

In addition to K2 to avoid calcification, don't forget vitamin A to protect from D toxicity.

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 07:20 AM

While there is fish in Finland, I would not say that it is as integral part of the Finnish diet as it is, say, in Sweden and Norway. I should also mention that I am not a Native Finn, but an American who has been living here for about a year and a half. I would say that a majority of Finns take Omega3 Supps of some sort. With the lack of sunlight (even when the sun is "out" its usually behind a wall of gray clouds) it is super important for their health to keep it up. I guess I'm looking to see how other people supplement and when they take what throughout the day...

Medium avatar

(39831)

on December 13, 2011
at 01:24 AM

You're setting yourself up for soft tissue calcification with a Ca supplement, vitamin D and no K2. You also probably don't need to take fish or flax oil at all unless you can't source good meat, eggs and fish there. I was under the impression that Finland has pretty good food quality though.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on December 13, 2011
at 12:10 AM

A sample of what you eat in a day would help determine what nutrients you may benefit from.

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5 Answers

best answer

1
9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 11:12 AM

As a Finn living in the Netherlands, here's my daily regimen after quite a bit of research on the subject:

  • 4 gels of cod liver oil from Now Foods (10,000 IU of vitamin A, 1080 IU vitamin D, 2600mg of cod liver oil)
  • 1x Super K from Life Extension (K2, both M-4 1000 mcg and M-7 100mcg since there is no consensus which is better, and K1 1000mcg)
  • 1x Vitamin D from MyProtein (additional 2500 IU of D, taken only in the winters)
  • 1x G8 Dophilus from Now Foods until I get my fermented foods up and running
  • 3x ZMA caps (zinc and magnesium)
  • will start adding 1000mg of C-vitamin

Please critique, comment.

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 01:13 PM

The vitamin D I purchased from the Yliopiston Apteeki doesn't measure anything in IU... My Finnish language is still developing, but I'm pretty sure the packaging doesn't say anything about IU. I am taking Devisol STRONG D3-vitamiinitabletti (50 microg). Any thoughts on what that transfers to in IU?

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:28 PM

I struggled with exactly this, as I get my supplements from UK and US. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D. What's the D-content in the bottle in Finnish, or do you have a link to the product on their website, I can convert it for you.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:36 PM

According to Wikipedia 50 mcg is 2000 IU, which sounds about right for a Finnish winter. I struggled with exactly this, as I get my supplements from UK and US. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D.

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:37 PM

According to Wikipedia 50 mcg is 2000 IU, which sounds about right for a Finnish winter. There are IU converters online - BUT NOTE THAT IU DEPENDS ON THE VITAMIN, so you have to use a converter specifically for D.

1321554fbe74ad09e97c6e8c354021cc

(524)

on December 13, 2011
at 07:16 PM

Thanks! Super helpful :-)

1
Fd627132a760e414f2afbf378c8afd9b

(260)

on December 13, 2011
at 04:08 PM

I take quite a few supplements. Probably a holdover from when I used to be into bodybuilding.

  • Coconut Oil (a few teaspoons daily)
  • Multivitamin (daily)
  • Protein/BCAAs(occassionally, usually after a workout if I can't get a meal in)
  • Fish Oil (~12-15g ED)
  • Sesamin Oil (~3-6g ED)
  • Culturelle (a probiotic complex....every few days)
  • Vitamin D (~5g ED)
  • ZMK (a Zinc and Magnesium heavy multimineral complex; each night before bed)

Out of all this stuff, the ones I would prioritize are: Fish Oil, Vitamin D, and the multimineral blend.

As far as what you're taking, I think the supplements you take are good and you have your bases covered. I think something that could help you is finding your optimal dose of Vitamin D and Fish Oil. Since I've found mine, I've been happier and my mood has improved drastically. Experimentation is the only way to do that. Good luck to you.

Fd627132a760e414f2afbf378c8afd9b

(260)

on December 14, 2011
at 10:08 PM

It doesn't have calcium. http://www.nutraplanet.com/product/millennium-sport-technologies/zmk-120-veggie-caps.html

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 08:32 PM

Check that the ZMK you're taking doesn't have calcium in it, as it hinders zinc absorption.

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 13, 2011
at 12:07 AM

You are doing much better than I! You seem to have a sensible routine.

I have a number of supplements sitting in my cupboards, but I usually forget them. I sometimes sprinkle a little kelp powder on a green salad, or a little cod liver oil into my re-heated broth, but that's about it. I try to get mid-day sun (I live in the southern US.)

0
1372f4b0e01dad65d75b0eb7ac3ba6f8

on February 04, 2012
at 05:17 AM

Multi-Vitamin with (time released) B12 1000mcg

0
082bf04a7486991c5e573a66f1404b3e

on December 13, 2011
at 12:45 PM

Mine's as follows:

  • With every meal (3 times/day approx): Multi-vit, Liv52, Fish Oil (1-2 grams, if not eating fish), 500mg l-Glutathione, NOW Foods digestive enzyme

  • Once every 3 days: 10k IU VitD (healthy origins)

  • Before bed: ZMA if worked out that day, 3mg melatonin if not

Not a fan of K2; don't see much use in it if you eat the right foods (I realise the same goes for fish oil, but I eat a lot of nuts so figure this will help with my 3-6 ratio - thoughts?)

9f54852ea376e8e416356f547611e052

(2957)

on December 13, 2011
at 01:39 PM

Melatonin is a hormone and pretty strong one at that, and has caused depression in some long-term studies. It's banned (prescription only) in the EU due to those reasons. I stay far away from it as a supplement.

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