Here is my daily supplement intake

[Largechris]

Omega 3 fish oils - brain power
Calcium, magnesium, zinc, D3 - immune system and injury prevention
Glucosamine / chronditin - funny one, pretty much one of the most studied health supplements but no definitive proof it works, but it’s for joint protection
D3 on its own - Covid prevention, worked so far
Psyllium husk - filling fibre
Turmeric, ginger and black pepper - anti inflammatory
Biotin - skin, hair and nails
Multivitamin and multi mineral - all round insurance
Finasteride- hair and prostate

I’m perfectly healthy BTW

[mcelliott]

Nice stack!

For me the go to supps are Turmeric, Omega 3s, NAC, Boron and B 12, also Creatine for my gym work. I take 4000iu daily of vit d through the winter months.

Edited by mcelliott on Friday 29th July 22:14

Edited by mcelliott on Friday 29th July 22:14

[jagnet]

Good grief. All I take is some D3 for 3 months in the winter.

[Largechris]

mcelliott said:

Nice stack!

For me the go to supps are Turmeric, Omega 3s, NAC, Boron and B 12, also Creatine for my gym work. I take 4000iu daily of vit d through the winter months.

Edited by mcelliott on Friday 29th July 22:14

Edited by mcelliott on Friday 29th July 22:14

Nice stack also

I've held back from aminos just because I figure I eat a reasonable protein mix normally.

[Chicken_Satay]

Largechris said:

Omega 3 fish oils - brain power
Calcium, magnesium, zinc, D3 - immune system and injury prevention
Glucosamine / chronditin - funny one, pretty much one of the most studied health supplements but no definitive proof it works, but it’s for joint protection
D3 on its own - Covid prevention, worked so far
Psyllium husk - filling fibre
Turmeric, ginger and black pepper - anti inflammatory
Biotin - skin, hair and nails
Multivitamin and multi mineral - all round insurance
Finasteride- hair and prostate

I’m perfectly healthy BTW

Excluding the finasteride, do you take all of these supplements because you're unable to eat a healthy, balanced diet?

[Largechris]

Chicken_Satay said:

Largechris said:

Omega 3 fish oils - brain power
Calcium, magnesium, zinc, D3 - immune system and injury prevention
Glucosamine / chronditin - funny one, pretty much one of the most studied health supplements but no definitive proof it works, but it’s for joint protection
D3 on its own - Covid prevention, worked so far
Psyllium husk - filling fibre
Turmeric, ginger and black pepper - anti inflammatory
Biotin - skin, hair and nails
Multivitamin and multi mineral - all round insurance
Finasteride- hair and prostate

I’m perfectly healthy BTW

Excluding the finasteride, do you take all of these supplements because you're unable to eat a healthy, balanced diet?

Nope, being an athlete I eat a healthy, balanced diet as well as take supplements.

[TyrannosauRoss Lex]

Largechris said:

Omega 3 fish oils - brain power
Calcium, magnesium, zinc, D3 - immune system and injury prevention
Glucosamine / chronditin - funny one, pretty much one of the most studied health supplements but no definitive proof it works, but it’s for joint protection
D3 on its own - Covid prevention, worked so far
Psyllium husk - filling fibre
Turmeric, ginger and black pepper - anti inflammatory
Biotin - skin, hair and nails
Multivitamin and multi mineral - all round insurance
Finasteride- hair and prostate

I’m perfectly healthy BTW

You can definitely slim-line that, and also ensure you're actually taking decent quality stuff.

With lots of omega 3 - ensure adequate vitamin E.
Calcium, magnesium, D3, Zinc - ensure it isn't garbage like calcium oxide/carbonate, magnesium oxide/sulphate/carbonate, same for zinc. Citrate or glycinate best for magnesium, calcium citrate best, citrate or picolinate for zinc (or acetate).
vitamin D - check the dose, most are crap.
Glucosamine/chondroitin - it's seemingly the sulphate aspect that MAY help. I personally wouldn't bother, I think if you ensure optimal methylation and adequate sulphate intake through diet etc then you should be OK.

Turmeric, ginger and black pepper - far better anti-inflammatory things out there
Biotin - fine - although a decent B complex or multi should have this in
Multivitamin and multi mineral - most are garbage. B12 often as cyanocobalamin, folate often as folic acid, B6 often as pyrodoxine HCL rather than P5P, doses often poor, often poor formats for optimal absorption

[xx99xx]

TyrannosauRoss Lex said:

You can definitely slim-line that, and also ensure you're actually taking decent quality stuff.

With lots of omega 3 - ensure adequate vitamin E.
Calcium, magnesium, D3, Zinc - ensure it isn't garbage like calcium oxide/carbonate, magnesium oxide/sulphate/carbonate, same for zinc. Citrate or glycinate best for magnesium, calcium citrate best, citrate or picolinate for zinc (or acetate).
vitamin D - check the dose, most are crap.
Glucosamine/chondroitin - it's seemingly the sulphate aspect that MAY help. I personally wouldn't bother, I think if you ensure optimal methylation and adequate sulphate intake through diet etc then you should be OK.

Turmeric, ginger and black pepper - far better anti-inflammatory things out there
Biotin - fine - although a decent B complex or multi should have this in
Multivitamin and multi mineral - most are garbage. B12 often as cyanocobalamin, folate often as folic acid, B6 often as pyrodoxine HCL rather than P5P, doses often poor, often poor formats for optimal absorption

What are the better anti inflammatories?

[TyrannosauRoss Lex]

xx99xx said:

TyrannosauRoss Lex said:

You can definitely slim-line that, and also ensure you're actually taking decent quality stuff.

With lots of omega 3 - ensure adequate vitamin E.
Calcium, magnesium, D3, Zinc - ensure it isn't garbage like calcium oxide/carbonate, magnesium oxide/sulphate/carbonate, same for zinc. Citrate or glycinate best for magnesium, calcium citrate best, citrate or picolinate for zinc (or acetate).
vitamin D - check the dose, most are crap.
Glucosamine/chondroitin - it's seemingly the sulphate aspect that MAY help. I personally wouldn't bother, I think if you ensure optimal methylation and adequate sulphate intake through diet etc then you should be OK.

Turmeric, ginger and black pepper - far better anti-inflammatory things out there
Biotin - fine - although a decent B complex or multi should have this in
Multivitamin and multi mineral - most are garbage. B12 often as cyanocobalamin, folate often as folic acid, B6 often as pyrodoxine HCL rather than P5P, doses often poor, often poor formats for optimal absorption

What are the better anti inflammatories?

You need to think where inflammation comes from, and what, if we're deficient in, can cause inflammation. Ensuring optimum methylation (largely the B vitamins as GOOD, active forms) and glycine. Magnesium is a good one, it's vital for approx 300 chemical reactions in the body. Then our anti-oxidants (vit C, E etc as well as the master - glutathione - preferably as liposomal to help its absorption. Vitamin D is a biggy, which the OP is already on, but dose is important. Most supps are something like 400iu which is largely physiologically irrelevant.

There are many better things worth taking than turmeric, ginger and black pepper in my opinion, certainly if you don't want to be taking 1 million different supplements. I think as a population there are many things we're often lacking which we'd benefit from supplementing, rather than skipping those and going to turmeric etc. Aside from those listed already then selenium, zinc are fairly big for hormone and immune system health.

The issue I have with most supplements is the quality is largely crap, unfortunately.

[Sticks.]

TyrannosauRoss Lex said:

The issue I have with most supplements is the quality is largely crap, unfortunately.

And unregulated, AIUI.

OP, when I read up on D3 in the context of COVID, iirc there were issues about excessive intake, and I opted to change the Omega3 to Cod Liver Oil, which included D3 (iirc so check).

Turmeric and Ginger both prompt bile production I read, so instead I take Bromelain as an anti inflammatory (before food), though I must look again at whether I can make useful changes to diet and exercise.

[xx99xx]

TyrannosauRoss Lex said:

You need to think where inflammation comes from, and what, if we're deficient in, can cause inflammation. Ensuring optimum methylation (largely the B vitamins as GOOD, active forms) and glycine. Magnesium is a good one, it's vital for approx 300 chemical reactions in the body. Then our anti-oxidants (vit C, E etc as well as the master - glutathione - preferably as liposomal to help its absorption. Vitamin D is a biggy, which the OP is already on, but dose is important. Most supps are something like 400iu which is largely physiologically irrelevant.

There are many better things worth taking than turmeric, ginger and black pepper in my opinion, certainly if you don't want to be taking 1 million different supplements. I think as a population there are many things we're often lacking which we'd benefit from supplementing, rather than skipping those and going to turmeric etc. Aside from those listed already then selenium, zinc are fairly big for hormone and immune system health.

The issue I have with most supplements is the quality is largely crap, unfortunately.

Thanks, that's useful.

How does one judge the quality of supplements?

[Zumbruk]

That's some expensive urine you're making there. Wouldn't it just be easier to pour single malt down the toilet?

[TyrannosauRoss Lex]

xx99xx said:

Thanks, that's useful.

How does one judge the quality of supplements?

Speak to a nutritional therapist, buy from reputed companies (eg Natural Dispensary) and look at the ingredients. I'm fortunate in that I've done courses on this stuff and research into it, but it's a proper minefield for many people. Generally speaking, not always, but you get what you pay for.

[Armitage.Shanks]

I've never been convinced over taking vitamins/supplements when eating a healthy balanced diet. Seems like a lot of expense that's not needed. I tried cod liver oil once but they make me a bit windy and my mistake was 'dropping one' in KFC when Mrs Shanks was present.

I can understand it if you're training to the extreme but are they necessary for your 'average Joe'?

Personally I'd rather not take any form of medication if I don't need to.

[romeodelta]

Seems superfluous for a healthy adult with a balanced diet, no?

I occasionally took multivitamins at Uni - Mum's advice, but seemed sensible at the time.

I never bothered after that, but just started with multivitamins and fish oil, now I'm rapidly heading towards 40.

No idea if it's doing anything, but I guess that's how you get sucked in.

It does turn my piss radioactive though, which would suggest I'm wasting my time (and money)

[TyrannosauRoss Lex]

There are most definitely some supplements worth taking, even for people who think they're healthy. Soil mineral density isn't what it was 100 years ago, our fruit and veg isn't as nutrient dense as it was. Our cattle is fed grains and crap, not grass (unless you specifically sort out a grass fed butcher). Many people don't eat organ meat, liver in particular is an absolute nutritional power house, yet people don't like the idea.

Even the NHS recommend taking vitamin D. Magnesium we ha ve deficiency rates approx 50%. Many people could benefit from good quality B vitamins.

Whilst most supplements are a waste, to say they are all pointless if you eat well just shows a lack of knowledge

[GregK2]

Quite similar to my own stack, plus a multi strain pro-biotic supplement.

What's your sport Chris?

I'm no athlete but a keen runner and cyclist, had knee pains in the past but found Turmeric seems to really help me alongside the other supps that have anti inflammation properties. No injury or pain at all since adding it and have upped training load considerably.

[Largechris]

Sticks. said:

TyrannosauRoss Lex said:

The issue I have with most supplements is the quality is largely crap, unfortunately.

And unregulated, AIUI.

OP, when I read up on D3 in the context of COVID, iirc there were issues about excessive intake, and I opted to change the Omega3 to Cod Liver Oil, which included D3 (iirc so check).

Turmeric and Ginger both prompt bile production I read, so instead I take Bromelain as an anti inflammatory (before food), though I must look again at whether I can make useful changes to diet and exercise.

Interesting, my reading of the literature has been a little more cursory than T-Rex above, but I work on the principle that serious overdoses do require absurd levels of intake that aren't going to be caused by taking two or three tablets instead of one.

Otherwise there would be warning labels everywhere stating dose by body weight, e.g. 3 times as much D3 required for a 300 pound man versus a 100lb woman.

[Largechris]

GregK2 said:

Quite similar to my own stack, plus a multi strain pro-biotic supplement.

What's your sport Chris?

I'm no athlete but a keen runner and cyclist, had knee pains in the past but found Turmeric seems to really help me alongside the other supps that have anti inflammation properties. No injury or pain at all since adding it and have upped training load considerably.

Multi sport, tennis, running, golf, more weight training as I've got older.

On the wider point I have actually complained to Trading Standards and the ASA when there has been obvious false labeling - e.g. a tablet claiming to contain 2000mg of a substance and it only weighs 1200mg.

Unfortunately they don't seem at all interested, it's a bit of a scandal.

[Largechris]

Armitage.Shanks said:

I've never been convinced over taking vitamins/supplements when eating a healthy balanced diet. Seems like a lot of expense that's not needed. I tried cod liver oil once but they make me a bit windy and my mistake was 'dropping one' in KFC when Mrs Shanks was present.

I can understand it if you're training to the extreme but are they necessary for your 'average Joe'?

Personally I'd rather not take any form of medication if I don't need to.

(None of it is medication, they're all supplements)

Have you seen the physical state of the "average Joe"?

That life is not for me.