4

votes

What would you ADD or SUBTRACT from my list of SUPPLEMENTS?

Answered on October 03, 2016
Created February 05, 2012 at 11:57 PM

Selenium

Magnesium (Before Bed) 400 mg

Vitamin D 5,000iu

Cod Liver Oil

Fish Oil

Vitamin B Complex Plus C

Opti-Zinc 60-90mg

Probiotic (In Morning)

Chromium Picolinate

Niacin

Multivitamin

And please don't preach about getting it all from foods. Yes I'm aware I may have a supplement addiction. I'm 25, no major health problems, just minor acne.

Medium avatar

(10611)

on April 02, 2016
at 03:09 PM

Run, don't walk, to the nearest psychiatrist. This looks like serious obsessive behavior. On the other hand maybe you're just a fool. But don't stick around here listening to other people like yourself.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 29, 2012
at 05:37 PM

HELPPPPPPPPPPPPPPP NOT EVERYONE NEEDS COPPER. Copper toxicity is very serious and too much copper can be VERY toxic. Low copper is also bad but so is too high. Believe me I know. Its a neuro-toxin. I am dealing with this issue now from having a copper IUD in the past and then a multi with copper and also from many many past years of drinking tap water after new copper pipes were put in. If you are taking copper then it should be in a very small dose and you should have your blood level checked.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 29, 2012
at 05:25 PM

HELPPPPPPPPPPPPPPP NOT EVERYONE NEEDS COPPER. Copper toxicity is very serious and can be VERY toxic. Low copper is also bad but so is too high. Believe me I know. Its a neuro-toxin. I am dealing with this issue now from having a copper IUD in the past and then a multi with copper and also from many many past years of drinking tap water after new copper pipes were put in..

531b053b68e92ac509fc1544f88dc103

(1205)

on June 29, 2012
at 03:44 PM

You definitely should add K2 with your D3. They work together synergistically along with vitamin A for arterial, heart, and bone health.

1a68c71d62aa058a86c83c5bb0c28650

(150)

on February 09, 2012
at 06:28 PM

Hi BTCHLPS I use both but not at the same time.

Beaafe23c50e311a8c0ea96728abf398

(418)

on February 09, 2012
at 01:42 AM

do you take copper too?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 06, 2012
at 05:54 PM

Fish fats don't contain toxic heavy metals. Heavy metals are associated with the flesh (i.e. protein). The concern with fish oils should be PCBs.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on February 06, 2012
at 05:01 PM

yeah i do 50 mg of zinc every morning. good for testosterone

667f6c030b0245d71d8ef50c72b097dc

(15976)

on February 06, 2012
at 04:59 PM

no K2? Or is that in a multi that I dont know about

1a68c71d62aa058a86c83c5bb0c28650

(150)

on February 06, 2012
at 04:36 PM

I'd also consider bloodwork to see if you are deficient in anything.

A968087cc1dd66d480749c02e4619ef4

(20436)

on February 06, 2012
at 01:06 PM

Soluber fiber is fine, but hard (insoluble) fiber like psyllium husk scrapes off endothelial cells in your gut. Not really a good thing. Stick with fruit/veg for insoluble fiber...

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on February 06, 2012
at 01:04 PM

I totally forgot gelatin. It's a must. I'd get the rest (retinol, copper, coQ10, ...) from food, definitely. Eat liver, it's easy peasy. Too bad it's not tasty :)

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on February 06, 2012
at 01:02 PM

Add : k2 | Subtract : fish oil, chromium, zinc and multivitamin. The rest seems fine. I would also drink the right mineral water to get enough calcium, or use egg shells / bone meal.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 06, 2012
at 10:33 AM

Hrm, true. Maybe magnesium earlier then. The intent behind the probiotics before bed with calcium is that the calcium helps neutralize stomach acid (which lowers during the night), helping the probiotics survive better and pass the stomach in one piece.

Medium avatar

(10663)

on February 06, 2012
at 04:50 AM

I'd love to know why you think you need to take each and every single one of these everyday. Mag and vit D, I can understand why, but everything else? As far as what to add, I say K2.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 06, 2012
at 01:25 AM

If you take the calcium before bed (with the magnesium) than the absorption of magnesium will be affected. I agree with James on all other points, but I would take the calcium at least an hour outside of any time you are going to take magnesium.

Ef089e1180f240aa9fd2d089f7f38b45

(279)

on February 06, 2012
at 12:47 AM

Multivitamin on top of all that? Might be excessive and thus harmful in long term... Also, are you eating a healthy diet? If so, have you checked whether taking things like Zinc on top is not actually harmful over a long term?

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11 Answers

best answer

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 06, 2012
at 05:59 PM

Seems like you're overdoing nearly everything. Eating paleo, you're already maxing out most all vitamins/minerals with a few that might end up a bit low (Mg, K, D). You're possibly throwing some mineral ratios out of wack (Cu vs Zn, for instance). Track your nutrients for a few days, and see what you actually need to supplement.

Medium avatar

(10611)

on April 02, 2016
at 03:03 PM

Cordain spent a chapter on the huge content of nutrients in the Paleo Diet. He also makes a point of getting rid of dietary enhancers like salt. Supplements are not Paleo.

7
64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 06, 2012
at 12:43 AM

I'd ditch the multivitamin. Can't give you a great reason but I have a hunch we're probably better off without those type of supplements.

4
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 06, 2012
at 01:23 AM

If it were me, selenium every other day, move the probiotic to before bedtime (maybe take calcium at the same time), ditch the chromium picolinate and multivitamin. I question cod oil + fish oil. A bit too much of a good thing IMO. Pick one or the other. Rest ok.

By the way, that probiotic you linked wants you to take 3 times a day. Essentially it's "give us more money sucker!" for the most part.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 06, 2012
at 01:25 AM

If you take the calcium before bed (with the magnesium) than the absorption of magnesium will be affected. I agree with James on all other points, but I would take the calcium at least an hour outside of any time you are going to take magnesium.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 06, 2012
at 10:33 AM

Hrm, true. Maybe magnesium earlier then. The intent behind the probiotics before bed with calcium is that the calcium helps neutralize stomach acid (which lowers during the night), helping the probiotics survive better and pass the stomach in one piece.

3
Ef089e1180f240aa9fd2d089f7f38b45

(279)

on February 06, 2012
at 01:04 AM

I would also look into the quality of your oil supplements (eg. are they rancid? Many cheap ones are. What fish does it come from and does it contain toxic metals? Salmon vs Krill oil etc).

Other supplements often suggested for digestion and skin include activated charcoal combined with psyllium husks (or other fiber) as a cleanse after a meal; quality collagen supplements (see Bulletproof diet from Dave Asprey).

Medium avatar

(10611)

on April 02, 2016
at 03:18 PM

Linolenic acid (aka omega 3) is varnish. It oxidizes easily, crosslinks and is useless or worse to eat. Paint is poison! If your fish oil smells like paint throw it out.

A968087cc1dd66d480749c02e4619ef4

(20436)

on February 06, 2012
at 01:06 PM

Soluber fiber is fine, but hard (insoluble) fiber like psyllium husk scrapes off endothelial cells in your gut. Not really a good thing. Stick with fruit/veg for insoluble fiber...

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 06, 2012
at 05:54 PM

Fish fats don't contain toxic heavy metals. Heavy metals are associated with the flesh (i.e. protein). The concern with fish oils should be PCBs.

2
96440612cf0fcf366bf5ad8f776fca84

(19413)

on February 06, 2012
at 12:10 AM

I'd add Vitamin K, and maybe potassium.

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 06, 2012
at 03:09 PM

If you are a self-admitted supplement-head, I would consider sticking with the levels you're getting, but minimizing the amount of pills you are taking -- saving money and space for stuff you have to carry.

A very good multivitamin will cover nearly all you bases you have stated above. To otherwise reach the levels you are getting, you'd add a megadose of C (~1-2/g a day of C with bioflavonoids), fish oil (stick with what you have), and lower the D down to about 2k IU.

If you feel supplements are helping you, stick with it -- but don't waste your money if you don't have to.

0
Medium avatar

on October 03, 2016
at 08:46 AM

Hi Dave,

I'd leave out the multivitamin and I'd say you are overdoing it a little on the vitamin D from both cod liver, fish oil and additional vitamin D supplementation. Not sure if you are getting a lot of sun, but that also potentially is a source for vitamin D as well.

 

0
9c3d1903fb6ed996a29f5e2e3f8030f0

on August 05, 2015
at 10:01 PM

Ditch the fish oil, keep cod liver oil.

Ditch the niacin- it should be in your b complex. if its not, find a better B complex. 

Ditch the multivitamin OR check to make sure no overlap with chromium, selenium, zinc. It is possible to get too much selenium, and zinc competes with copper. Also, a good multi should cover your Bs. Be careful with B6...it's possible to get too much and can lead to nerve damage. 

Def keep the magnesium (make sure its not mag oxide). Keep the probiotic if you think its helping. 

Keep the D ONLY if there isn't much in your multi/cod liver oil, or you're deficient. Otherwise you may not really need it, at least not everyday. 

I'd add K2 if you don't eat much soft cheese or natto.

0
4ef079c57d2140bba4dbf4e30240a645

on June 29, 2012
at 04:20 AM

I don't think you have supplement addiction.

I think you are wise!

I would add ubiqionol 200mg and if you are a women, folate (may as well take methyl folate as many of us don't methylate well)

:)

Medium avatar

(10611)

on April 02, 2016
at 03:04 PM

I nominate you for GNC employee of the year.

-1
6289b1bac1bb0095afea0b6c4e86e9e0

(-10)

on April 01, 2016
at 03:48 PM

Hi Dave, 

I think you have a good list. Make sure the niacin is flush. That's one of the most important health benefits. 

Glaringly, you have omitted CoQ10.

CoQ10 is responsible for 95% of your energy, it has benefits for muscles, including the hardest working one, namely your heart. In addition, research shows that it helps the body recover faster from exercise, it optimizes athletic performance and in general it has some potent antioxidant properties not only in general, but for processes related to energy production, muscles and cancer. Research it and you will how it can impact your immune system. Search some of the studies out there: "q-symbio", "Mitochondrial Uncoupling Proteins (UCPs) and Their Roles in Tumorigenesis" or search some great results from mayoclinic, search for keywords "coenzyme-q10"  "selected references". 

Good luck

Medium avatar

(10611)

on April 02, 2016
at 03:24 PM

I'll leave your answer in. But if you post a link it will be deleted. I've heard too much of this crap on infommercials.

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