Your top daily supplement? If you had to pick just 1
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@Mossy said in Your top daily supplement? If you had to pick just 1:
There is no time frame recommended on that post for K2 to be taken before the D3. I was taking calcium acetate an hour before the D3. Do you have any thoughts on that before time frame?
well, I use logics:
1° you've understood why K2 has to be taken before A D3 K1 and K2 supplement, since K2 activates the dependent lipoproteins.
2. We need fats to assimilate lipoproteins. 35 g is required for vit K. Assimilation is proportional to the amount of fat.
So the time required is given by the digestive process. Roughly said 3 hours for fats but it could take more time if you get digestive problems, like a lack of enzymes or a lack of acidity to digest proteins.
3° Conclusion:Most of the time, I take K2 at breakfast.
When there is no cheese or ham (e.g.) I add 6-8 macadamia nuts. Not enough but it's OK.
At midday, I take Vit D3 5.000 UI.
Note: Once a week I begin with retinol 10 000 UI at breakfast, and K2 at midday, and D3 at supper. I should have begun with K2.
When I use tocopherols (2x/wk) I take a softgel (400 UI mixed toco) with a snack (low level of fat needed) if there is a problem.
Note: to be perfect: I should take K2 MK4 twice a day (half-life of type MK4 is shorter than MK7).
Mind with the type MK7: very fragile (oxidation). 3 months delay if not well encapsulated and protected with e.g. rosmarinus -
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Ecstatic_Hamster said in Your top daily supplement? If you had to pick just 1:
The best supplementing regimen for magnesium I have found, and it's also the cheapest, is to mix magnesium carbonate with apple cider vinegar. I use about 1300 milligrams of magnesium carbonate with about 40 milliliters of apple cider vinegar, which largely neutralizes it but leaves it a bit acid. Then I mix it with water and drink it.
This has been extremely helpful because the magnesium seems to work very well in this state and I never get any bowel problems. It does stop constipation but seems to be a very easily metabolized form and the apple cider vinegar forming the acetate seems to be very good for my gut.
Excellent timing. I had just made a note to myself to try magnesium carbonate, per one of Peat's articles. I will try this as my magnesium source, along with D3, K2, and Calcium. I've just started calcium acetate, using calcium carbonate in vinegar. I thought it worth asking if you know of a reason why I couldn't just add the magnesium carbonate to the mix of calcium carbonate and vinegar?
Yes you should either use magnesium carbonate or calcium carbonate with ACV. But you only can use the proper amount to neutralize the ACV. In my experience, taking carbonates cause me to get heartburn, but taking it with ACV is perfect as no digestive issues at all. I lean to making it slightly acidic and not slightly alkaline.
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@LucH said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
There is no time frame recommended on that post for K2 to be taken before the D3. I was taking calcium acetate an hour before the D3. Do you have any thoughts on that before time frame?
well, I use logics:
1° you've understood why K2 has to be taken before A D3 K1 and K2 supplement, since K2 activates the dependent lipoproteins.
2. We need fats to assimilate lipoproteins. 35 g is required for vit K. Assimilation is proportional to the amount of fat.
So the time required is given by the digestive process. Roughly said 3 hours for fats but it could take more time if you get digestive problems, like a lack of enzymes or a lack of acidity to digest proteins.
3° Conclusion:Most of the time, I take K2 at breakfast.
When there is no cheese or ham (e.g.) I add 6-8 macadamia nuts. Not enough but it's OK.
At midday, I take Vit D3 5.000 UI.
Note: Once a week I begin with retinol 10 000 UI at breakfast, and K2 at midday, and D3 at supper. I should have begun with K2.
When I use tocopherols (2x/wk) I take a softgel (400 UI mixed toco) with a snack (low level of fat needed) if there is a problem.
Note: to be perfect: I should take K2 MK4 twice a day (half-life of type MK4 is shorter than MK7).
Mind with the type MK7: very fragile (oxidation). 3 months delay if not well encapsulated and protected with e.g. rosmarinusThank you LucH, for all the detail. I do only take K2 MK4, MK7 gives me heart issues. Wow, that is quite a bit of fat — 35 grams. I do remember Haidut recommending at least 14g of fat with fat soluble vitamins.
I see you don't mention taking calcium. Is that the case, that you don't supplement calcium along with A, D, and K2?
"To desire action is to desire limitation" — G. K. Chesterton
"The true step of health and improvement is slow." — Novalis -
@Ecstatic_Hamster said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Ecstatic_Hamster said in Your top daily supplement? If you had to pick just 1:
The best supplementing regimen for magnesium I have found, and it's also the cheapest, is to mix magnesium carbonate with apple cider vinegar. I use about 1300 milligrams of magnesium carbonate with about 40 milliliters of apple cider vinegar, which largely neutralizes it but leaves it a bit acid. Then I mix it with water and drink it.
This has been extremely helpful because the magnesium seems to work very well in this state and I never get any bowel problems. It does stop constipation but seems to be a very easily metabolized form and the apple cider vinegar forming the acetate seems to be very good for my gut.
Excellent timing. I had just made a note to myself to try magnesium carbonate, per one of Peat's articles. I will try this as my magnesium source, along with D3, K2, and Calcium. I've just started calcium acetate, using calcium carbonate in vinegar. I thought it worth asking if you know of a reason why I couldn't just add the magnesium carbonate to the mix of calcium carbonate and vinegar?
Yes you should either use magnesium carbonate or calcium carbonate with ACV. But you only can use the proper amount to neutralize the ACV. In my experience, taking carbonates cause me to get heartburn, but taking it with ACV is perfect as no digestive issues at all. I lean to making it slightly acidic and not slightly alkaline.
Great. I appreciate the added detail. I've put your recipe in my notes.
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@Jennifer said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Jennifer said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Jennifer said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Jennifer said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Jennifer said in Your top daily supplement? If you had to pick just 1:
@SpaceManJim said in Your top daily supplement? If you had to pick just 1:
I'm wondering what people value as their most important daily supplement (vitamin, mineral, hormone, etc). For your choice, why?
Thyroid is the supplement that had the greatest impact on my health, but the only supplement I continue to use is vitamin D3 (Premier Research Labs). When my thyroid function was poor, supplementing vitamin D kept me from becoming deficient, even when I was sunbathing regularly, and now I use it year round primarily as a sleep aid.
Hi Jennifer, I'd be curious to know what time of day you take vitamin D for sleep? I ask because I've read that taking it at bed time may actually negatively affect sleep. Considering it does make many tired when taking it, it would be convenient to take before bed.
Hi Mossy, I typically take it in the morning, but the times I’ve taken it before bed have been just as effective. What’s more likely to affect my sleep negatively are the excipients. I used to get the NOW brand of vitamin D drops until I discovered that the MCT oil it contains was irritating my intestines and disturbing my sleep. I switched to vitamin D in olive oil and haven’t had a problem since.
Ok, good to know that it works am or pm for you. I also have vitamin D in olive oil, which I also find better than the MCT, where the MCT gave me what I've described as a serotonin effect in the gut, but maybe your description that it's irritating the intestines is more accurate. Do you purposely stay away from the other supplements that many pair with vitamin D — Vitamin K2, Magnesium, Calcium, and Vitamin A? I'd be interested to know how you've concluded to just use vitamin D (if that indeed is the case). I've heard many share that these co-factors are needed to properly facilitate vitamin D, such as to direct calcium into the bones versus the blood. I ask out of genuine interest, not because I think I know better or am suggesting otherwise. I like the idea of taking less supplements when possible.
Oh, no worries. I didn’t think you were suggesting otherwise. And I think your description is just as accurate as mine. I simplify by saying irritating instead out of habit because it’s easier for the non-Peaters I speak with to understand as a negative when they believe “serotonin is the happy hormone.“ I supplement vitamin D and not the others because I don’t get enough sun during the winter to keep my level above 30, but my diet is naturally abundant in K2, magnesium, calcium and vitamin A so my levels of them are always within range. When it comes to directing calcium into bones, I’m more concerned with my thyroid and parathyroid function.
Thank you for the added detail. Good to know you're able to take just the vitamin D, considering you're getting the others in food. I may try just that.
You’re welcome.
Yeah, I try to get nutrients from food whenever possible for a couple of reasons and with my current diet, I don’t get much vitamin D, however, I plan on experimenting with UV-exposed mushrooms. Ray talked about incandescent light for vitamin D so that’s another option.UV exposed mushrooms sound interesting. I did a quick search and it seems most UV exposed mushrooms provide D2, with some providing D3 and D4 (shiitake). I wonder how much importance should be placed on prioritizing D3, which most supplements contain today? At the least, UV exposed mushrooms seem worth trying. Would you set them in the sun or shine a UV light on them indoors? After doing some math, it would seem best to simply use the UV exposed mushrooms in place of regular ones, within a given meal, not necessarily replace supplemental vitamin D with them. (At least for someone on a budget.) Cost wise and food volume wise, it would be hard to match the cost and convenience per dose of olive oil based vitamin D3.
It’s been years since I’ve researched it but from what I remember, studies showed that D2 isn’t as effective at raising serum vitamin D concentrations as D3, but my diet does contain some D3 from animal proteins and I planned on using shiitakes because I already consume them for selenium. However, I’m going to trial a lichen-based D3 supplement first. My main reason for wanting to get vitamin D from mushrooms instead of lanolin-derived D3 is I don’t know the farm(s) that supply the lanolin so I don’t know if the sheep are treated ethically, and I hadn’t found a lichen-derived D3 that wasn’t in MCT or sunflower oil, but I finally came across one in olive oil this past Saturday.
@Jennifer do you know if you can absorb any amount of D3 from pure lanolin? I have always felt the same way about taking d3 from unknown lanolin source/ farm. Recently, I found some really nice pure lanolin from a small organic farm and have been using it on my skin.https://www.etsy.com/listing/1463048886/lanolin-organic-pure?ref=cart&variation0=3493271645 I have considered eating it, but I've never heard of anyone doing that. Does anyone know how d3 is extracted from lanolin?
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@Sippy, I’m not positive, but I would think lanolin has to go through a chemical process to become a hormone, similar to how the plant steroid diosgenin in wild yams goes through a chemical reaction to produce progesterone? I would think in the very least, lanolin would have to be exposed to UV light to contain D3. I’ll do some googling and see what I can find.
In my recovery, I’m a soldier at war, I have broken down walls
I defined, I designed, my recovery
In the sound of the sea, in the oceans of me
I defined, I designed, my recovery ~ James Arthur -
Well, that’s what easy. lol Here’s the process of making D3 from lanolin:
“To get vitamin D from lanolin, supplement manufacturers first purify it and crystallize it, then put it through a chemical process that produces a substance called 7-dehydrocholesterol. The 7-dehydrocholesterol is then liquefied in an organic solvent and exposed to ultraviolet radiation. These chemical changes turn 7-dehydrocholesterol into a substance called vitamin D-3. Next, supplement manufacturers further purify and crystallize this vitamin and add it to their products.”
https://www.livestrong.com/article/414363-difference-between-vitamin-d-from-fish-oil-lanolin/
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@Mossy said in Your top daily supplement? If you had to pick just 1:
@LucH said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
There is no time frame recommended on that post for K2 to be taken before the D3. I was taking calcium acetate an hour before the D3. Do you have any thoughts on that before time frame?
well, I use logics:
1° you've understood why K2 has to be taken before A D3 K1 and K2 supplement, since K2 activates the dependent lipoproteins.
2. We need fats to assimilate lipoproteins. 35 g is required for vit K. Assimilation is proportional to the amount of fat.
So the time required is given by the digestive process. Roughly said 3 hours for fats but it could take more time if you get digestive problems, like a lack of enzymes or a lack of acidity to digest proteins.
3° Conclusion:Most of the time, I take K2 at breakfast.
When there is no cheese or ham (e.g.) I add 6-8 macadamia nuts. Not enough but it's OK.
At midday, I take Vit D3 5.000 UI.
Note: Once a week I begin with retinol 10 000 UI at breakfast, and K2 at midday, and D3 at supper. I should have begun with K2.
When I use tocopherols (2x/wk) I take a softgel (400 UI mixed toco) with a snack (low level of fat needed) if there is a problem.
Note: to be perfect: I should take K2 MK4 twice a day (half-life of type MK4 is shorter than MK7).
Mind with the type MK7: very fragile (oxidation). 3 months delay if not well encapsulated and protected with e.g. rosmarinusThank you LucH, for all the detail. I do only take K2 MK4, MK7 gives me heart issues. Wow, that is quite a bit of fat — 35 grams. I do remember Haidut recommending at least 14g of fat with fat soluble vitamins.
I see you don't mention taking calcium. Is that the case, that you don't supplement calcium along with A, D, and K2?
You can try to compensate for the lower absorption with a higher dose or through repetition. It's fine to waste some of it because it's what happens when vitamin K is obtained from plants. You'll be taking it in purified form, not having to deal with the food matrix. In this case, little fat is enough to make a difference.
Effect of dietary fat content on oral bioavailability of menatetrenone in humans
Note how the response to vitamin K with the lowest amount of fat in the meal was far from null and close to that with the average amount.
You may also stimulate bile discharge or supplement it:
To rely on topical supplementation is an option as well.
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@Amazoniac said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
@LucH said in Your top daily supplement? If you had to pick just 1:
@Mossy said in Your top daily supplement? If you had to pick just 1:
There is no time frame recommended on that post for K2 to be taken before the D3. I was taking calcium acetate an hour before the D3. Do you have any thoughts on that before time frame?
well, I use logics:
1° you've understood why K2 has to be taken before A D3 K1 and K2 supplement, since K2 activates the dependent lipoproteins.
2. We need fats to assimilate lipoproteins. 35 g is required for vit K. Assimilation is proportional to the amount of fat.
So the time required is given by the digestive process. Roughly said 3 hours for fats but it could take more time if you get digestive problems, like a lack of enzymes or a lack of acidity to digest proteins.
3° Conclusion:Most of the time, I take K2 at breakfast.
When there is no cheese or ham (e.g.) I add 6-8 macadamia nuts. Not enough but it's OK.
At midday, I take Vit D3 5.000 UI.
Note: Once a week I begin with retinol 10 000 UI at breakfast, and K2 at midday, and D3 at supper. I should have begun with K2.
When I use tocopherols (2x/wk) I take a softgel (400 UI mixed toco) with a snack (low level of fat needed) if there is a problem.
Note: to be perfect: I should take K2 MK4 twice a day (half-life of type MK4 is shorter than MK7).
Mind with the type MK7: very fragile (oxidation). 3 months delay if not well encapsulated and protected with e.g. rosmarinusThank you LucH, for all the detail. I do only take K2 MK4, MK7 gives me heart issues. Wow, that is quite a bit of fat — 35 grams. I do remember Haidut recommending at least 14g of fat with fat soluble vitamins.
I see you don't mention taking calcium. Is that the case, that you don't supplement calcium along with A, D, and K2?
You can try to compensate for the lower absorption with a higher dose or through repetition. It's fine to waste some of it because it's what happens when vitamin K is obtained from plants. You'll be taking it in purified form, not having to deal with the food matrix. In this case, little fat is enough to make a difference.
Effect of dietary fat content on oral bioavailability of menatetrenone in humans
Note how the response to vitamin K with the lowest amount of fat in the meal was far from null and close to that with the average amount.
You may also stimulate bile discharge or supplement it:
To rely on topical supplementation is an option as well.
Hello Amazoniac, and thank you. Glad to see you've found yourself a Ray Peat forum again, after banishment by The Lion.
This is interesting, though, that the larger fat intake definitely potentiates the K2, or so the chart shows.
And your last comment is helpful, as I was wondering if the fat content would be unnecessary with topical application. Maybe even with topical it could be argued that consuming fat would help. Just a thought.
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@SpaceManJim Depends when you ask. Right now it’s NDT.
