Supplements which we use

[DarkKnight]

Hey guys,

I am not sure if there is a thread for this but I am kind of curious what kind of supplements the high achievers of the boards are using. I am overhauling all my routines in this era of corona. So If I can extract bits of wisdom from you all it may give me an extra boost which I am really hungry for.

Supplements I use at the moment:

* quality men's multivitamin in order to have an allround vitality, because none of us eat perfect meals.
* magnesium (not oxide) because it helps decrease stress especially after a hard workday or an intense training
* zinc picolinate increases my sleep but probably also boosts my testosterone.
* Omega 3 fishoil supplements.

Feel free to share friends

 

[Velasco]

Optimum Nutrition ZMA
Perfect Desiccated Beef Liver caps
Carlson Super Daily D3 4000 IU
Doctor's Best Vitamin C with Quali-C 1000 mg

 

[Teevster]

Hey guys,

I am not sure if there is a thread for this but I am kind of curious what kind of supplements the high achievers of the boards are using. I am overhauling all my routines in this era of corona. So If I can extract bits of wisdom from you all it may give me an extra boost which I am really hungry for.

Supplements I use at the moment:

* quality men's multivitamin in order to have an allround vitality, because none of us eat perfect meals.
* magnesium (not oxide) because it helps decrease stress especially after a hard workday or an intense training
* zinc picolinate increases my sleep but probably also boosts my testosterone.
* Omega 3 fishoil supplements.

Feel free to share friends

Good thread. It all depends on the purpose behind the supplements - you always have to keep in mind why you are taking those supplements.

I personally take the following:
- Omega 3-6-9 because I do not eat fish or other sources of omega. It is also good for vision, hearth and so on. Since I have ADD, I have always been told to take these since I was a kid. It is apparently good for your concentration as well.
- Zinc for my immunity system. I did not take it before (and probably was in lack) - and I was sick all the time from petty colds and shit. No more after I started taking this. I am taking this in combination with magnesium. Turns out Zinc is also really good against corona (like so good that they now give zinc through IV to patients...)
- Vitamin D - quite heavy doses now, since I am locked inside and cannot get much Vit. D from the sun.
- Vitamin B complex - all of them.
- Vitamin C - immunitary system.

When I start feeling sick, I also tend to take extra vitamin C, and more Zinc + magnesium.

I also then start taking garlic pills (while adding garlic to my diet - which is not always desirable if you plan on going out etc).

Beside this, I also start my day by drinking some black tea or a heavy oxidized oolong or a matcha (occasionally green tea), then as the day go I switch to white tea, and then at the end of the day a roasted or a lighter (greener oolong). I stick mostly to high end Chinese stuff.

This gives me a shit tons of antioxidants, l-theanine (I also have that in pill form which I take for the field) and well as other goodies.



The supplements I take are pretty standard. I would usually advice people to take iron, but I already have a lot of it in my diet... so I skip it. I do have the supplements that I do take when I am hungover.

Best,

 

[Teevster]

PS: I have heard that mixing oily capsultes (like omega 3 and vit D) is bad to take together with minerals like Zink and Magnesium and it is usually good to wait between taking the two. Not sure how true this is, may just be a rumour. You are welcome to do some research.

 

[DarkKnight]

PS: I have heard that mixing oily capsultes (like omega 3 and vit D) is bad to take together with minerals like Zink and Magnesium and it is usually good to wait between taking the two. Not sure how true this is, may just be a rumour. You are welcome to do some research.

Good to know, I already have different moments in the day where I split supplements. Thanks for the detailed response

 

[Velasco]

@DarkKnight

Something worth noting.

Teevster suggested adding iron and a Vitamin B complex (as you probably know ZMA only contains Vitamin B6) supplement to your mix. But if you didnt know, beef liver already contains a good amount of all these (and more). So that you dont end up buying unnecessary supplements like my dumbass self.

Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver (1):

• Vitamin B12: 3,460% of the RDI. Vitamin B12 helps the formation of red blood cells and DNA. It is also involved in healthy brain function (2).
• Vitamin A: 860–1,100% of the RDI. Vitamin A is important for normal vision, immune function and reproduction. It also helps organs like the heart and kidneys function properly (3).
• Riboflavin (B2): 210–260% of the RDI. Riboflavin is important for cellular development and function. It also helps turn food into energy (4).
• Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA (5).
• Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. The iron in liver is heme iron, the kind most easily absorbed by the body (6, 7Trusted Source).
• Copper: 1,620% of the RDI. Copper acts like a key to activate a number of enzymes, which then help regulate energy production, iron metabolism and brain function (8).
• Choline: Liver provides all of the Adequate Intake (AI) for women and nearly all of it for men (AI is used because there is insufficient evidence to set an RDI). Choline is important for brain development and liver function

Why Liver Is a Nutrient-Dense Superfood

Liver is a nutritional powerhouse worthy of the term "superfood." This article takes a detailed look at liver and why you should include it in your diet.

www.healthline.com

I personally take it cause my liver is shit. I dont think you drink alcohol when you game (so this isnt relevant to you but for someone else reading this who does drink), but for me, ever since I started supplementing with this supplement (by this specific brand) I've found that I can drink alcohol (hard liquor. I hate beer lol) without getting blackout wasted from just 3-4 drinks like I used to before supplementing.

 

[DarkKnight]

Hey man very good info. I actually read up on beef liver after reading your post. Honestly I never did research vitamin B's much have to do a little more work in that area. Thanks for the response

 

[Rakkum]

Not sure what the prices in different countries are but where I'm at it is relatively affordable to get yourself tested for micronutrients. However, with some of them it is a bit trickier, so due diligence.

I'm pretty far up north, had my bloodwork done in October, and was already then, before winter, inadequate (not the same as "deficient") on Vitamin D. Been taking that. Also added Omega 3s lately. The thing with Omega-3 is, if I remember correctly, is not just the amount but that is important but also it's ratio to omega-6 intake. Modern diet skews the ratio of too much on the omega-6 side is what I've read.

 

[Teevster]

Not sure what the prices in different countries are but where I'm at it is relatively affordable to get yourself tested for micronutrients. However, with some of them it is a bit trickier, so due diligence.

I'm pretty far up north, had my bloodwork done in October, and was already then, before winter, inadequate (not the same as "deficient") on Vitamin D. Been taking that. Also added Omega 3s lately. The thing with Omega-3 is, if I remember correctly, is not just the amount but that is important but also it's ratio to omega-6 intake. Modern diet skews the ratio of too much on the omega-6 side is what I've read.

This is why I take the omega combo supplement.

 

[Velasco]

lol guys just make yourself a salad. Add in walnuts, avocado, your choice of fish (salmon, octopus, trout), drenched in extra virgin olive oil. Done.

 

[Rakkum]

lol guys just make yourself a salad. Add in walnuts, avocado, your choice of fish (salmon, octopus, trout), drenched in extra virgin olive oil. Done.

Yes, It's a good idea to try to get all the essentials nutrients from whole foods but some things are either impossible, impractical or expensive to get from whole foods. Vitamin D is a prime example, also Omega 3s unless you are eating a lot of fish (walnuts by the way are not so good on this one). That's why I guess it's a good idea to combine nutritious food with well-planned supplementation.

That said, nutrition seems to be one of those topics that people have strong opinions about (like fitness and parenting), so let's tread carefully here

 

[Teevster]

lol guys just make yourself a salad. Add in walnuts, avocado, your choice of fish (salmon, octopus, trout), drenched in extra virgin olive oil. Done.

You telling me, you eat that every day? hahaha.

For some reason, I do not believe you

 

[Velasco]

some things are either impossible, impractical or expensive to get from whole foods. Vitamin D is a prime example

I agree. That's why I included a Vitamin D supplement on my list

You telling me, you eat that every day?

the only thing I disagree with you guys on is needing to eat a shit ton of fish (or taking a daily omega 3 pill daily) to be good on omega 3, when you only need to be eating fish 2X a week to not need to supplement.

 

[DarkKnight]

Also a lot of farming ground is devoid of nutrients because of too intensive farming. So you can eat a lot of salads but barely absorb magnesium.

 

[Velasco]

Ya that's also why I also included ZMA (zinc/magnesium/vit b6)

 

[FunGuy]

Right now I only take omega 3 fish oil, I used to take Zinc but it hurt the fuck outta my stomach. I might start taking multivitamins again because my fruit intake is very inconsistent.

 

[FunGuy]

Teevster suggested adding iron and a Vitamin B complex (as you probably know ZMA only contains Vitamin B6) supplement to your mix. But if you didnt know, beef liver already contains a good amount of all these (and more). So that you dont end up buying unnecessary supplements like my dumbass self.

As a kid I used to hate beef liver, its an acquired taste imo. I know a boxer who puts the raw liver in a blender and drinks it (yuck).

 

[YS.]

My current list:

1) A good multi.
2) Vit D.
3) Fish oil
4) Fiber pills
5) CalMagD3 Complex
6) L-Tyrosine
7) HTP5
8) Xpecia

I consider all of them essential bar 6,7 and 8. 6 & 7 are for mood regulation which I learned from the Mood Cure. I don't take them much. 8 is a natural pill for hair loss. (Has Saw Palmetto instead of Finestride like Propecia.)

1, 3, 5 are core daily vitamins. 4 is for my chronic haemorrhoid and constipation issues (lol, I love being anonymous) without actually eating disgusting vegetables, 2 is to compensate for the lack of sunlight in quarantine times and I work indoors %95 of the time anyway so I lack it all the time.

A good multi for me means: It has to have Beta Glucan and good ratios across the board, relative to others.

I'd probably add a Probiotic in a perfect world but they are super expensive here.

I used to take Vit C, Probiotic, some more amino asid complex supplements and a B complex but it was getting super overkill and hard to take/keep track of. I singled out to the basics. I lean on a good multi to take care of them across the board as much as possible and then suppliment the missing pieces (like extra D or fish oil and stuff) when or if it's needed. I mean that's where the multi selection is crucial. My multi has Zinc, Selenium, B complex, Probiotics, Vit C, etc.

Most of my supplement knowledge comes from the Ultramind Solution and the Mood Cure.