supplements

Its much better to eat a variety of vegetables/fruits and shit than take a multivitamin, because in order to absorb the vitamins properly there need to be other conditions present that might not be there in a capsule, and there are nutrients in food that arent encompassed by only the standard vitamin list.

That being said, the top 3 supplements imo are probably vitamin d, fish oil and magnesium, because most peoples diet/lifestyle is deficient of them. Vitamin d is not really a vitamin, its a hormone that u produce in your body whenever u get sunlight. Hardly anybody is outside enough, and esp if youre dark skinned or live away from the equator, you could probably use some more. 5k-10k UI is a good delay dose, (each pill is usually 1k or less, which is not enough). I think u get like 15k UI from natural sunlight if ur outside long enough but i havent read up on it in a long time so i could b slightly off. Anyway I take 10k if i dont go outside (and if i remember) and 20k-50k if im getting/have a cold, which can b from lack of vit d.

Fish oil is good because its basically omega 3. There are omega 3 and omega 6 essential fats that u need, and u need a balance of them, but the vast majority of peoples diets are highly skewed towards high omega 6 intake (vegetable/corn oils, grains, factory raised meats, most nuts, maybe some other shit i cant remember atm) vs omega 3 (fish obv, some vegetables, some nuts and seeds, eggs and meat if theyre not factory raised or have the right supplements etc). Anything in a package is probably a source of omega 6 and not much omega 3. Also a lot of omega 3 supplements on the shelf are combined with omega 6 as well, which kind of defeats the whole point of taking them lol.

Magnesium is good because, like the essential fats u need a balance of it and Calcium+other minerals. Most people get too much calcium and not enough magnesium. Sources are dark green leafy vegetables, some nuts/needs, some fish (might b others that i cant think of atm). Most people drink milk/eat milk products and there are a shitload of calcium fortified products out now because if you get your calcium u grow up strong and wont get brittle bones later or w/e (its not that simple). And again, a lot of magnesium supplements are magnesium+calcium, which doesnt help much if youre only deficient in one of them.

i eat with a great variety, lots of meat and vegetables
after workouts i take protein shakes
and usually drink 1 multivitamin tablette that dissolves in water every day

this doesnt require a big effort andso far so good
also i dont smoke, dont drink coffee, and alcohol occasionally

I have some problems feeling good too, like not recovering so fast after light workouts as I used to. And not as sharp as I was in my mid 20's for sure. I eat a lot too in variety and quality but I thing something is missing and I dont know what
If I have to think in the most expensive products I rarely use then this is in my list probably
1. Buying more nuts/almonds/caixu (very expensive here, but here it is the magnesium and good quality fats)
2. Multivitamin (I think is unnecessary, because are not natural vitamins, but who knows what industrial veggies lack theese days. I cant travel few miles frequently to buy probably organic greens/fruits)
3. Whey protein mix (last in my list becouse it looks expensive and dont like some dairy but I heard really nice things from athlete friends like being energic)

On February 26 2015 07:46 DragOn_ wrote: That being said, the top 3 supplements imo are probably vitamin d, fish oil and magnesium, because most peoples diet/lifestyle is deficient of them.

+1
It is important to get magnesium in the right form, because a lot of them are very poor in absorption.

This is a good guide for supplements, but WARNING - the rest of the site is shady marketing with dubious claims and quackery (Bulletproof Coffee and various claims about diets). The supplement guide is pretty good though:
https://www.bulletproofexec.com/optimize-your-supplements/

Fish oil is legit

learn to cook

For the hardcore user who wants to put a lot of effort into supplementing - here is the most advanced source of information on nutrition I've found that also has an extensive section on supplements:
(after reading the book let me know if anyone find something better)

https://drive.google.com/file/d/0ByxlB_VYn5EAbE9sazN2RGpVN0E/view?usp=sharing (supplements are on page 173 but I recommend anyone with an interest in nutrition/supplements to read the entire book)


Tomson's guide he linked looks good too.


If you want a nice simple answer to supplementation take:

1 high quality multivitamin - http://www.pureencapsulations.com/nutrient-950-with-vitamin-k.html (I've done a fair amount of research on this vitamins contents, it's not optimal but it's pretty close)

4000 IU Vitamin D - http://www.amazon.com/Foods-Vitamin-Structural-Support-Softgels/dp/B001UZPY1O (you already get 1000 IU from the multivitamin so combined, 5000 IU should overcap the amount of vitamin D your liver converts into the form of vitamin D your body actually gets benefit from (25-hydroxyvitamin D))

1000 mg high quality fish oil - keep these refrigerated, fish oil goes bad easily, haven't done research on fish oil products in years so I don't feel comfortable recommending anything - don't buy some random brand from your local market, here is the one from Tomson's article - http://www.amazon.com/gp/product/B001...linkCode=as2&tag=bulletpexecut-20

vitamin D. However don't overdo it. Every ten years there is a new fashionable vitamin that people recommend you to take 100x the reference value (it was A ten years ago, and I'm 93% sure it will be K after D).

On February 27 2015 19:42 auffenpuffer wrote: vitamin D. However don't overdo it. Every ten years there is a new fashionable vitamin that people recommend you to take 100x the reference value (it was A ten years ago, and I'm 93% sure it will be K after D).

Always been C.

massive vit C doses put in work

1) be happy, its the best thing for yourself

2) low stress levels by doing your best

3) proper sleep

Then supplementation

1) fish oil, there is no equivalent to Nordic Naturals brand. Ultimate Omega. Get 2 grams combined EPA and DHA for optimal brain health. It is NOT cheap, it runs around $45 a month. It has been the brand used in actual scientific studies, 2 in the morning, 2 at night.

http://www.iherb.com/Nordic-Naturals-...omega&rc=167&sr=null&ic=1

2) Magnesium either citrate or glycinate, about 400-600mg per day. All other forms your body can't use, especially magnesium oxide.

Thats all I would do.

If you really want to get serious, add in

3) vitamin D, but it is not super safe, you can get too much and fuck yourself. So be on the safe side and do like 4000 iu only for 6 months a year.

4) Lithium orotate 10mg elemental lithium. Advanced research brand 2 tabs. And no, this is not going to affect you like prescription bipolar medication. This is a mineral supplementation. It is neuroprotective and enhances memory.

double post, sorry

Pretty good article, tomsOn and thanks for sharing it. it was a pleasant,and i believe highly useful, read
Smuft's book suggestion looks pretty good and i should def give it a deeper look

regarding the omega-3 supplementation

I feel that eating actual quality and nicely cooked fish is best, but given how lazy I am at simply eating fish I chose too look for some Omega 3 supplementation. After a not too sophisticated internet research of mine consisted of browsing various omega-3 products and their contents I bought this thing called Uno Cardio 1000. It's what they described as a high quality Omega-3 and Vitamin Dcapsule supplementation. The company offers their own 'Fish Oil Comparison Chart' where they try to show the huge differences in fish oils from different firms in regards to their EPA/DHA quantity and form (and which they obviously top) here. It's obviously in their best of interest, so I did a quick google search to find other comparisons and found this somewhat interesting website offering fish oil rankings. Even though the way LabDoor tests products is through chemical analysis where, I suspect, people intaking the product are not being researched, they give it a pretty good grade.

Then again, this article tries to explain why the Omega-3 industry is on the wrong track and that concentrated omega-3 capsules might not be what you want in your body and that just eating fish and consuming high quality fish oil is best. Also perhaps it is good to note in the bottom of the very 1st chart the various forms of Omega3 - rTG, TG, EE, FF, PL. Even though the Krill oils are at the bottom of the chart, they are labeled as FF/PL and this is probably the main reason that the author of the article that tomsOn recommended, likes Krill oil better. Krill oil is also the way to go according to this extensive fish-oil buyer guide which is also a pretty informative article imho because of the many links in the begining of the article leading to other omega-3/fish articles. The author of the last article likes his omega-3 phospholipided too.

Even though the producer of the Omega3 supplement that I bought writes on their website that it's using some cold and environmentally friendly technology and that it's pretty clean/pure, perhaps, if Krill oil is 'more natural' then Krill is the better option.

So overall I believe it goes like this:
eating actual good quality well cooked fish > krill oil/high quality fresh fish oil > high quality omega3 capsule supplements (Uno Cardio 1000 is here) > rest of the omega 3 supplements that either have too high % of omega 6-9 or are EE omega3s etc.

Perhaps I should do a better/deeper research/testing with krill/high quality fish oil vs. omega3 supplement capsules so I have a better knowledge which is better...or perhaps it's best to just start eating fish regularly ;D

sorry for linking too many long articles, but i hope somebody finds a good use of them

All supplements are shit. Just eat whole foods. The only supplement that will give you results is anabolic steroids.

Fish oil is actually really legit as a supplement, if I had to recommend only 1 supplement, it would be fish oil.

Cooking and eating well is obviously very important too. Too be honest that one website that you use to research fish oil is just a website. Who knows their metrics or agenda or whatever. What is important is a higher epa to dha ratio (more epa than dha). Also, buy a brand that you don't get gross fishy burps all throughout the day !

Edit - I looked at that unocardio brand and it has a perfect ratio of epa and dha. As long as it doesn't give you fishy burps, I would take 2 capsules a day.

at best i get burps with the orange flavour they got (or just no flavour burps). i am taking like 1 capsule per 3 days or something, should i get more strict intaking them to feel better the effect?

Personally, I can say I have a medical condition that responds to fish oil, and the optimal ratio is 3:2 epa:dha, and at least 1g total combined, so usually it will look like 660 epa and 440 dha for most fish oils. I personally take double that dosage.

But yeah, Technics, if you want something worth your money than take at least 1 gram combined epa/dha in 3:2 ratio daily.

Multivitamins are unnecessary IMO

I recommend using cronometer.com , input the food you eat (get a decent sample size), then individually supplement the areas you're lacking in. It's a better alternative than to megadose with multivamins.

I think many people would be surprised by how a relatively healthy diet easily accomplishes most of your daily nutritional requirements.

I take 5,000iu vitamin D, fish oil, and considering adding a small dose of magnesium.

About fish oil.. It seems there are a lot mixed opinions about it. I often read about rancid fish oil products, and how it can easily go bad due to oxidation during the packaging process, and that oxidized fish oil can do more harm than good. Not sure what to believe.. Also, It's difficult to compare fish oil with krill oil, because each brand spreads a lot of misinformation about their competitors.

Try Rhodiola, it's a plant extract that improves energy level and libido. Greatly recommended and no drawbacks. Not recommended if you are trying nofap.

I tend to think anything that mentions libido or increasing the size of my manhood would be a placebo at best