Your top daily supplement? If you had to pick just 1
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B-complex, split dose, too many reasons why.
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Interesting that no one has specifically called out (just) D3 yet. I recall it being a top supp by people like Haidut and Danny Roddy (please correct me if I'm wrong).
Vitamin E is fantastic too but I don't know about daily - I think it's great on a day where you eat out some not-so-great food that may have PUFA, and/or maybe as a weekly therapy.
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@DavidPS said in Your top daily supplement? If you had to pick just 1:
I am interested. Please explain.
Why minimum 2 tocopherols?
Pharma-kinetics of tocopherols
There is no discrimination between the different forms of tocopherols (all forms are accepted) (1) but alpha-tocopherols are preferably absorbed by transporters (2-3), thus in higher concentration in plasma levels for RRR-alpha-tocopherols, via VLDL (transporters).
These results suggest the existence of a mechanism in the liver for assembling VLDL preferentially enriched in RRR- relative to SRR-alpha-tocopherol (natural vit E, versus synthetic one).
References (no need to read).
DOI: 10.1016/j.freeradbiomed.2021.10.016
PMID: 1431596
PMID: 2351872. (MG Traber)
=> We should not eat all the time the same source from food. Note that Vit E is present only for protecting the nuts.Once ingested, we must renew the protection (half-life).
The half-life of γ-tocopherol in normal subjects has been estimated to be approximately 15 hours (Acuff et al., 1997). Suggested Citation:"6 Vitamin E." Institute of Medicine. 2000. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids.
Note: Vitamin E can be recycled by ascorbic acid when used. See & “Synergy”.
Most nuts brings some interesting amounts of alpha-tocopherols, especially almonds (25UI), hazelnuts (15 UI) and sunflower seeds (34 UI) (but I won’t take the last one, too rich in PUFA). UI given for 100 g. One portion = 30 g.
Pecans (24UI), walnuts (20 - 28 UI), pumpkin seeds (19 UI) and sesame seeds (28 UI) are rich in gamma-tocopherols. (I won’t take the last one, too rich in PUFA), or occasionally.
Source: Vit E toco alpha gamma in nuts and seeds
https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AICR06_NutSeed.pdf*) English Corner: Liposoluble vitamins A D E & K – How much fat do we need to absorb them well?
http://suppversity.blogspot.be/2014/05/vitamin-d-e-k-how-much-and-what-type-of.html
Vitamin A (retinol) + bêta-caroten : 3 to 5 g.
Source: A Fat D-Ficiency
http://suppversity.blogspot.be/2011/12/fat-d-ficiency-do-you-really-need-more.html
Vitamin E: 3 g but a PUFA-diet exhausts toco- and trienols (latent inflammation).
Vitamin K (K1 and K2): 35 g
The quantity of phylloquinone (K1) which enters your blood circulation will be reduced by around 70% if you eat your spinach without a supply of fat (Gijsbers, 1996). The absorption of K2 is 3 times larger with 35 g of lipids in the meal than with 20 g. 6 x less with 8.8 g of FA. (Uematsu et al. 1996). However 18-20g and 12-15g of PUFA are consumed daily by the American man and woman (Kris-Eheton, 2000).
Vitamin D : It is the type of fat that will determine the degree of assimilation.Oil-rich in PUFA inhibit the absorption of 25OHD vitamin.
(Niramitmahapanya et al. 2011). An oil with a ratio MUFA: PUFA > 1, like sunflower or soybeans, is deleterious.
Caution: If you have a high supply of PUFA (omega-3 supplementation or oilseed consumption, with the exception of macadamia nuts which are very rich in MUFA), the blood rate of Vit D and E will often be very low because these 2 vitamins also have an anti-inflammatory action and will therefore be hijacked / diverted from their use as hormones. Details on my forum (in French, but with links in in English):
http://mirzoune-ciboulette.forumactif.org/t1357-vitamines-liposolubles-et-matiere-grasse-ratio#15157*) Synergy effect with vitamin E
“Vitamin C regenerates vitamin E and vitamin E protects β-carotene, helped in this by polyphenols. In the event of β-carotene supplementation, vitamin C regenerates vitamin E and β-carotene, and β-carotene seems to protect vitamin E without really explaining this phenomenon "(1)Savings effect
Vitamin E is not just a vitamin. Vitamin C makes it possible to recycle oxidized vitamin E and thus prolong its lifespan. The same goes with glutathione which is thus saved for other more useful functions (detox). Glutathion is our antioxidant master. Vitamin E protects against the deleterious effects of polyunsaturated fatty acids when the latter are in excess. And it is quickly done!- John Libbey Eurotext - Anti-oxydants d’origine alimentaire : diversité, modes d’action anti-oxydante, interactions. Auteur : Claude Louis Léger.
- Daniel Raederstorff et al. Br J Nutr. 2015. doi: 10.1017/S000711451500272X
=> 20 mg Vit E for 10 gr PUFA.
*) Factors that facilitate or counter the absorption of vitamin D3
http://mirzoune-ciboulette.forumactif.org/t1664-absorption-de-la-vitamine-d-insuffisante#20619- A Magnesium intake neither too high nor too low (RDA Mg: 360 and 420 mg depending on the sex f / m) is favorable. An excess of Mg will thwart the absorption of vitamin D3.
- Mono-unsaturated fatty acids facilitate the absorption of vitamin D (olive, avocado, macadamia, for example). Saturated fatty acids (SFA) are probably neutral, at this level. But since these SFA’s contribute to the stability of the membranes, we should take care to have a 50/50 ratio between SFA and MUFA. And as few PUFA as what is necessary for metabolism (1 % = 22 gr. It is already calculated widely. 4 % is the level not to be over. 6 % is deleterious). (Perfect health diet. Jaminet).
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@LucH - Thank you. That was more information than I had anticipated. I will read it and try to apply it in my life.
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@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.
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 -
@SpaceManJim Yeah higher doses are simply just too unaffordable for me right now. 15 mg is crazy though
ILF
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calcium’s anti-stress effects are almost instant, no other mineral is as dramatically life altering for me. i get it from food.
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Magnesium glycinate for me. 400mg of the doctor’s best product knocks me out.
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At this particular moment in time I would choose brain food, pure glucose. If you repair the brain, you may find your supplement list shrinks dramatically.
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@Mallard6146 the Doctor's Best powder I found has silicon dioxide in it. Looking for a powder w/o silicon dioxide
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@RayPeatFan
Not sure if the following are available in your area but two common brand names are Bulk Supplements and Pure Bulk.Amazon lists a few others when using the search term Magnesium Glycinate powder
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this makes no sense tbh as everyone knows t3, coffee, sugar etc are very underrated and all those can probably be classed as supplements (esp sugar in the amounts people on peating eat), me personally I cant do without magnesium but its cause magnesium is something i get deficient in easily, not that it addresses all my problems or anything (although it does do a lot for sleep stress and relaxation and also energy/recovery). If underrated I would say taurine but that may be cos im vegetarian mostly and not getting enough from the diet. Im interested in trying beta alanine as well cos its been shown to lower brain serotonin wihle depleting histidine and manufacturing carnosine (another amino acid thats mostly gotten from meat)
If I can include pharma then maybe memantine (very promising to me apart from its impairing effects on sleep for me - still trying to figure that one out, although i think all anti serotonergic substances interfere w sleep one way or another), and baclofen once in a while (although not daily as you said). LSD for a reset
suppls I can take or leave: tianeptine (effects on sleep not worth it to me), kratom(twice or thrice a week mayb good ) , MSM, NAC, Vitamin C, Vitamin D , Vitamin b2, niacinamide, methylcobalamin, tetra hydro folic acid (although i suspect i need to expirement more w this as i drink a lot of cows milk)
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Aspirin is life
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What do y’all think of topical mag chloride?
I’ve heard it can increase mag levels quicker than oral mag.
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@Mallard6146
For me the topical works a treat. Life- Flo Magnesium oil.....
I usually use DMSO with it, so, .... !?!
Fast, easy, effective, and it doesn't have any 'loose bowels' activity, which is not a direction I need. (I already have a decent transit time 20-24 hours). For some folks who are constipated, oral may actually be better for this reason.
I use approx. 400mg at a go. 80 kg or so, and muscles always fairly taught, like wood! hehehe...
Also at times I buy the magnesium from the AG shop, WAY cheaper than the 'epsom salts' from the store, and it is great in a bath. Magnesium Sulfate I believe it is... .Other than magnesium, as a mineral supplement, I do like pure water. Not just a supplement, but a staple... I realize that I have been drinking mainly rainwater or spring water for the most of 10 years now. So just normal air pollutants, not any fluoride/chloride.... . Not joking. When I go to town, or visit by car, I bring some litres of water with me, to remind me of how good clean water is compared to the city stuff.
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For me it has to be Creatine or Emoxypine. Methylene blue is up there too. Creatine makes my muscles look bigger and perform better and emoxypine keeps my mind clear after workouts. Methylene blue is amazing. Gives me great energy, and synergizes with the emoxypine.
I’m planning on doing an experiment with the Russian actoprotector Bemethyl soon as well as the Russian drug Cytoflavin. Perhaps one of them will prove to be even better than the ones I mentioned.
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@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.
"To desire action is to desire limitation" — G. K. Chesterton
"The true step of health and improvement is slow." — Novalis -
@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.
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 -
@b1 yes chud
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@SpaceManJim Thiamax
