Top 10 Supplements

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  1. Quote Originally Posted by JudoJosh View Post
    Reps for the EVCO! I wouldnt even thought to add that and I use it just about everyday from cooking to shaving! Definitely a necessity for me!!
    What is EVCO? Is that coconut oil or a certain type of coconut oil?


  2. Quote Originally Posted by Vegking View Post
    What is EVCO? Is that coconut oil or a certain type of coconut oil?
    Extra-Virgin Coconut Oil



    D_
    Anabolicminds.com Featured Author
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  3. crap, I'm a little slow on the uptake, I should have figured that out. thanks man.

  4. First off, I want to thank the Dr. for providing all of this information and insight. This forum is why I decided to register after years of periodic lurking. That being said, I like what I've read and plan to make some adjustments to my supplement stash to better reflect some of these choices. My priority is general well-being, since I appear to have genetics that the longevity people crave and now I am embracing it. However, I'm still a slight-built, slightly fat man who looks like a kid, so the 2nd goal is to promote fat loss. Tertiary goal is brain/memory from nootropics.

    Alright, so now I have some questions regarding a few things.

    1) We've mentioned Fish Oils / Omega 3's. Can you elaborate on differences between your typical fish oil capsules, krill oil, and others? For example, I'm confused by krill oil and its supposed less is more when compared to fish oil. Its EPA/DHA is much, much less, but claimed to be more readily absorbed and/or effective. Currently, I take 1 gram of Now KO, but still use a regular fish oil. At the very least, it has a little astaxanthin but I found some suppliers that provide that in 10mg softgels.

    2) I saw mention of lecithin, and naturally, phosphatidylcholine. I am turned on by choline because of purported benefits to mind and fat loss. For those pursuits, which form(s) are best? Lecithin, choline citrate, choline bitartrate, phosphatidyl choline, or other?

    3) Quercetin, bromelain, bioperine, naringin. I have a curcumin supp that bundles bioperine, but I am curious if any of the other compounds here help (or hinder) absorption of things like curcumin, Ursobolic, or things on your top-10 list.

    4) What are your thoughts on Holy Basil, considering my goals?

    Thank you in advance for any inputs you can provide, doc. I also hope I'm not making too big of a splash and making too many demands. If you're back in the Baltimore area anytime soon I'd be happy to get you a brew or drink.

  5. Thx to OP and everyone else contributing.

    I picked up a couple things mentioned in this thread.

    Maybe I missed it on vit C, but I saw 500mg with meals. I am currently eating smaller meals per day so was curious what a daily dosage one should shoot for. I am ~200 lbs btw.
    •   
       


  6. Hey doc, the thread inspired me to make an order for single ingredients and ditch the multivitamins. I eat fairly healthy, mostly organic or free range. Lots of protein, fruits, and vegetables. The only unhealthy part is that prolly once or twice a week I get fast food. Wondering what you think of my schedule and if you would make any tweaks.

    morning/before breakfast:
    b-complex
    vitamin c
    Omega 3, 6, 9 fish oil
    creatine
    coffee/tea

    lunch
    n/a

    pre workout:
    creatine
    beta alanine 5g
    arginine akg 5g
    caffeine (generally coffee or tea if energy is needed, sometimes a supp)

    post workout:
    creatine
    protein
    co q10 200mg
    CLA/EFA/chromium picolinate (all-in-one)

    dinner
    n/a

    before bed:
    ZMA
    Selenium (200mcg)
    NAC (NOW brand has Molybedum 50mcg, Selenium 25mcg, and 600mg of NAC)
    melatonin (if needed)

    I also have Calcium and Iron as a standalone but dont really ever use it because I think that I get enough from my diet.
    Formula X is on my next order which includes carnitine, leucine, and DAA. Any other recommendations? Dont really see the point of curcumin given that I am 22 and healthy. I am also interested in your thoughts on glutamine. I have used it in the past and thought it worked well post workout in the beginning however once I started taking it everyday, I felt like I was experiencing a tolerance to it. Not to mention, people arent really recommending glutamine as much as they used to.

  7. Unless I have misses some new research hasn't DAA only shown any effects on hormone levels in those with low hormone levels? And zero effect on those with normal levels? It COULD have some value in pct I suppose but I wouldn't use it even for that till there is more science behind it.
    When you leave this world, will it be a better place because you were here?

  8. Quote Originally Posted by dunhill225 View Post
    Unless I have misses some new research hasn't DAA only shown any effects on hormone levels in those with low hormone levels? And zero effect on those with normal levels? It COULD have some value in pct I suppose but I wouldn't use it even for that till there is more science behind it.
    Notsureifsrs

  9. Quote Originally Posted by dunhill225 View Post
    Unless I have misses some new research hasn't DAA only shown any effects on hormone levels in those with low hormone levels? And zero effect on those with normal levels? It COULD have some value in pct I suppose but I wouldn't use it even for that till there is more science behind it.
    havent seen this, but very interested since I have never used a truly anabolic agent and am thinking about getting some DAA

  10. subbed for more info!!
    -OMEGA RecoverBro-
    When an omega male is born it's game over



  11. Quote Originally Posted by dunhill225 View Post
    Unless I have misses some new research hasn't DAA only shown any effects on hormone levels in those with low hormone levels? And zero effect on those with normal levels? It COULD have some value in pct I suppose but I wouldn't use it even for that till there is more science behind it.
    A quote from the highly-cited Italian study...

    "The experiment using human subjects was carried out on two groups of healthy male volunteers aged between 27 and 37 years at the IVF (in vitro fertilization) Unit, Hospital "S. Luca", Vallo della Lucania, Italy."

    We merely know that the volunteers were healthy in this study which would imply NO hypogonadism; however, individual numbers were not published, so I would say the answer to your questions is an emphatic "no" from what we know...but as I said...without the individual numbers, we know that there was an 83% response rate in those receiving it to the p value set (which was MUCH more significant than ANY supplement I have EVER seen in literature form; 20 years in the industry...I hope that says a lot).

    What we do know is the average serum increases (in ng/ml)...

    Baseline: DAA group: 4.5 +/- 0.6 ///// Placebo group: 4.6 +/- 0.5
    s/p 6 days: DAA group: 5.2 +/- 0.7 ///// Placebo group: 4.5 +/- 0.7
    s/p 12 days: DAA group: 6.4 +/- 0.8 ///// Placebo group: 4.7 +/- 0.7
    s/p 3 days of cessation: DAA group: 5.8 +/- 0.6 ///// Placebo group: 4.6 +/- 0.7

    this shows an increase compared to placebo (for standardized participants hovering around mid-range testo levels).

    Incidentally, the product is used as a fertility aid, so despite no hypogonadal participants in this study, I would presume it to have similar if not BETTER effect in hypogonadal populace provided no anatomic/physiologic disconnect.

    Full study for those that want to read in depth and have yet to...

    http://www.rbej.com/content/7/1/120

    Hope this helps you discern why people are excited about the ingredient.


    D_
    Anabolicminds.com Featured Author

  12. Quote Originally Posted by ka0tik View Post
    Hey doc, the thread inspired me to make an order for single ingredients and ditch the multivitamins. I eat fairly healthy, mostly organic or free range. Lots of protein, fruits, and vegetables. The only unhealthy part is that prolly once or twice a week I get fast food. Wondering what you think of my schedule and if you would make any tweaks.

    morning/before breakfast:
    b-complex
    vitamin c
    Omega 3, 6, 9 fish oil
    creatine
    coffee/tea
    Subject for a whole debate in and of itself...what kind of "tea" are we talking about?


    pre workout:
    creatine
    beta alanine 5g
    arginine akg 5g
    caffeine (generally coffee or tea if energy is needed, sometimes a supp)
    Am indifferent to the arginine; don't think you're going to get a lot from it per se....L-carnitine would be much more efficient at "pump" effect and/or whatever else you might be using it for coupled with beta-alanine. I like my clients to use upwards of 2 grams of niacin pre-workout too to get a good GH-boost, if that's what you're looking for (unsure).

    Again, tea as noted above...


    post workout:
    creatine
    protein
    co q10 200mg
    CLA/EFA/chromium picolinate (all-in-one)
    I don't know that pre- and post- creatine is "necessary" per se and I think you could save some money if you wanted to by chosing either or. CoQ10...I dose this weight-dependent and ubiquinone vs. ubiquinol dependent.

    CLA/EFA/Chromium is an interesting combo - rationale? Too many fatty acids post-workout doesn't agree with everyone, but if you feel this has done you well; go for it.


    before bed:
    ZMA
    Selenium (200mcg)
    NAC (NOW brand has Molybedum 50mcg, Selenium 25mcg, and 600mg of NAC)
    melatonin (if needed)
    Why the hell do they have Molybdenum in there?

    NAC (600mg) + Selenium (200mcg) = More test
    ZMA (if deficient in zinc) = More test
    Molybdenum = ? Less test

    ergo-log's interpretation of a recent study:
    http://www.ergo-log.com/molybdenetest.html


    I also have Calcium and Iron as a standalone but dont really ever use it because I think that I get enough from my diet.
    Formula X is on my next order which includes carnitine, leucine, and DAA. Any other recommendations? Dont really see the point of curcumin given that I am 22 and healthy. I am also interested in your thoughts on glutamine. I have used it in the past and thought it worked well post workout in the beginning however once I started taking it everyday, I felt like I was experiencing a tolerance to it. Not to mention, people arent really recommending glutamine as much as they used to.
    Are you a vegetarian of some sort? If not, you're likely not iron-deficient if you're a male.

    Calcium, I am plus/minus on. What kind of dairy intake do you have (or calcium in protein supplements)?

    glutamine is tough; there's a glutamine cycle that needs to be accounted for within the liver which could make for an interesting discussion on ergogenesis (NOT the way most people take it; you'd need many doses through a 24-hour period for significant success)...plus, a great deal of oral L-glutamine ingested is taken up by the gut wall (bloats many too). Some still swear by it and it's included in many BCAA products; but I think it's cumbersome when taken in a quantity needed to be successful.

    D_
    Anabolicminds.com Featured Author

  13. Quote Originally Posted by tjwoody View Post
    Thx to OP and everyone else contributing.

    I picked up a couple things mentioned in this thread.

    Maybe I missed it on vit C, but I saw 500mg with meals. I am currently eating smaller meals per day so was curious what a daily dosage one should shoot for. I am ~200 lbs btw.
    Oxidation comes with ingestion of EVERY particle of food.

    Too much Vitamin C in the acute setting can be just as pro-oxidative as using none at all (or worse).

    That said, 500mg with every meal (pre- and post-workout may be notable exceptions) - even if that means you are eating 6 meals a day (outside of the workout)...that'd be 3 grams per day to accomodate the increased metabolic demand.


    D_
    Anabolicminds.com Featured Author

  14. Quote Originally Posted by SweetLou321 View Post
    My top ten:
    Alcar
    LCLT
    Beta-alanine
    Creatine
    Fish Oil
    ALA
    Vit D
    Magnesium
    BCAA, may switch to leucine, need to go do some reading in the bcaa thread
    Taurine, idk if it does anthing really but i dont take much else
    I was under the impression (based on forum posts) that in order for Leucine to work it's magic, it needed the other two BCAA's?

  15. Quote Originally Posted by southpaw23 View Post
    I was under the impression (based on forum posts) that in order for Leucine to work it's magic, it needed the other two BCAA's?
    It does, sort of, but I think the growing consensus is that you get enough in the diet to make up for it. Or rather, that you can use the leucine to spike levels to activate mTOR, and any coinciding consumption of val/ile will be compensated by dietary intake. Am I wrong here, anyone?

  16. Quote Originally Posted by southpaw23 View Post
    I was under the impression (based on forum posts) that in order for Leucine to work it's magic, it needed the other two BCAA's?
    Check the BCAA thread in this forum

    My opinion is yes isoleucine and valine have to be present in free form for supplemental leucine to be effective but the research on it really isnt conclusive yet.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  17. Quote Originally Posted by southpaw23 View Post
    I was under the impression (based on forum posts) that in order for Leucine to work it's magic, it needed the other two BCAA's?
    Quote Originally Posted by Torobestia View Post
    It does, sort of, but I think the growing consensus is that you get enough in the diet to make up for it. Or rather, that you can use the leucine to spike levels to activate mTOR, and any coinciding consumption of val/ile will be compensated by dietary intake. Am I wrong here, anyone?
    Quote Originally Posted by JudoJosh View Post
    Check the BCAA thread in this forum

    My opinion is yes isoleucine and valine have to be present in free form for leucine to be effective but the research on it really isnt conclusive yet.
    Agree - much discussion here:

    BCAA discussion thread


    D_
    Anabolicminds.com Featured Author

  18. Quote Originally Posted by dinoiii View Post
    Agree - much discussion here:

    BCAA discussion thread


    D_
    Yup! I actually forgot about that thread. About to go back and re-read through it
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  19. Quote Originally Posted by counterspy View Post
    First off, I want to thank the Dr. for providing all of this information and insight. This forum is why I decided to register after years of periodic lurking.
    Thank you for the kind words. I hope this forum hasn't disappointed.


    That being said, I like what I've read and plan to make some adjustments to my supplement stash to better reflect some of these choices. My priority is general well-being, since I appear to have genetics that the longevity people crave and now I am embracing it. However, I'm still a slight-built, slightly fat man who looks like a kid, so the 2nd goal is to promote fat loss. Tertiary goal is brain/memory from nootropics.
    Sounds like you have some realistic goals for supplements.


    Alright, so now I have some questions regarding a few things.

    1) We've mentioned Fish Oils / Omega 3's. Can you elaborate on differences between your typical fish oil capsules, krill oil, and others? For example, I'm confused by krill oil and its supposed less is more when compared to fish oil. Its EPA/DHA is much, much less, but claimed to be more readily absorbed and/or effective. Currently, I take 1 gram of Now KO, but still use a regular fish oil. At the very least, it has a little astaxanthin but I found some suppliers that provide that in 10mg softgels.
    There has been much noise made lately about the benefits of Krill oil, and many people have started taking Krill oil capsules as a result. It is said that Krill oil contains more beneficial components, and as a result there has been a bit of a Krill oil versus fish oil debate. So should you be taking Krill oil or fish oil?

    Perhaps we should begin by discussing exactly what Krill oil is. Krill are tiny shrimplike creatures that live in the colder areas of our oceans. Whales eat them by the ton, and they also make up a part of the diet of humans, mainly the Japanese and Russians.

    Lets say at the start that the important Omega 3 essential fatty acids are DHA and EPA. Both Krill and fish oil are a source of these important Omega-3 fats.


    So if both oils contain both EPA and DHA how do you choose one or the other?

    1. Compare The Cost Of The DHA That You Are Getting.


    It is generally considered that DHA is more important to your health than EPA, though EPA is certainly important as well. Around 60% of your brain is fat, and DHA is the most prevalent, and adding DHA and EPA to your diet promotes a range of health benefits including benefits to your mental function as well as reducing the risk of death from heart disease, helping your cholesterol levels and helping you reduce weight, and much more.

    When you’re buying Omega 3 oil supplements you are primarily buying DHA. So one of the most important parts of comparing the different oil capsules is to assess the cost of the DHA that you’re buying. This is simply a matter of making a mathematical calculation of the amount of DHA in each capsule as a proportion of the price.

    If you make a comparison of Krill oil compared to fish oil capsules you’ll find that the DHA that you’re buying in Krill oil softgels is significantly more expensive than the DHA you are buying in fish oil supplements. In fact it is over 5 times more expensive to buy DHA in Krill oil form that it is as fish oil.


    Krill oil is very low in DHA, the most important of the Omega 3 fats - for specific age groups.

    2. The Level Of Toxic Contamination In Each.


    One of the perceived differences between fish oil and Krill oil is that the latter is less contaminated than the former. This however is not necessarily the case.

    Airborne contamination can affect all parts of the globe. Scientists have found man-made pollution even in the North Atlantic and the Antarctic, including in creatures which inhabit the Antarctic such as penguins. Airborne pollution is found everywhere.

    Establishing the cleanliness of the supplements that you buy is essential. Nowadays, sad to say, all forms of Omega 3 oils are likely to demonstrate some degree of contamination. The days are gone when it is possible to source marine oils high in DHA and EPA that are completely contamination free. This includes Krill oil.

    However it’s quite possible to buy completely clean fish oil supplements. This is not because they are totally clean to begin with but it is because they have undergone rigorous decontamination processes, and the results have been checked by laboratory analysis. Before buying any Omega 3 supplements you should always check the certificate of analysis of the oil, which should always be made available to the public on the website.

    Many people are unaware that Krill oil undergoes no decontamination process. It is therefore untrue to say that Krill oil is free from contamination.

    3. Scientific Evidence Showing The Effectiveness Of The Supplements.


    There have been literally thousands of studies which have demonstrated the effectiveness of the DHA and EPA Omega 3 fats in improving your health. However although there are claims by the manufacturers that Krill oil is tremendously effective in improving your health there are very few, if any, independent scientific studies that show that Krill oil is any better to your health compared to fish oil. The benefits of the Omega 3 fats in one will be the same benefits as found in the same quantity of Omega3 fats in the other.
    Most of the studies that do exist are in fact financed by people with a financial interest in selling Krill oil. One Canadian company owns the patent on Krill oil and finances the studies, of which there are very few.

    4. The Presence Of Astaxanthin In Krill Oil.

    It is said that Astaxanthin is a powerful antioxidant with significant health benefits, and that Astaxanthin is found in Krill. Whilst this is true it is also true that some high quality fish oil supplements contain Astaxanthin at a significantly higher proportion that is found in Krill oil.
    The anti-oxidant potency of Krill oil is in fact lower than that of the best fish oil supplements.

    5. The DHA And EPA Are Attached To Phospholipids.


    This is one more reason why it is claimed that Krill oil is more potent than fish oil. Without going into all of the scientific mumbo-jumbo about what this means, the bottom line is that there is no scientific evidence that this does anything at all, and there is no more evidence that the phospholipid structure in Krill oil offers any health benefits.

    Ultimately Krill oil is about marketing. The health benefits of Omega 3 supplementation are established by many many scientific studies, and the benefit of fish oil to your health is recognized by such eminent authorities as the American Heart Association.

    However, whilst Krill oil supplements are cleverly marketed, there is no independent scientific evidence to suggest that they are any more beneficial to your health than high quality Omega 3 fish oil supplements, they are dramatically more expensive for the same amount of active ingredient, and because they are not subject to any decontamination process the contamination level of Krill oil supplements may be extremely high. Nobody knows.

    So if you’re convinced of the health benefits of DHA and EPA supplementation, and if you’ve been wondering about fish oil vs Krill oil debate, then rest assured that buying fish oil supplements will be cheaper, safer, and better for your health.



    D_
    Anabolicminds.com Featured Author

  20. 2) I saw mention of lecithin, and naturally, phosphatidylcholine. I am turned on by choline because of purported benefits to mind and fat loss. For those pursuits, which form(s) are best? Lecithin, choline citrate, choline bitartrate, phosphatidyl choline, or other?
    I prefer CDP-Choline and/or alpha-GPC if trying to discern based on neurologic and/or performance/body comp standpoint.


    3) Quercetin, bromelain, bioperine, naringin. I have a curcumin supp that bundles bioperine, but I am curious if any of the other compounds here help (or hinder) absorption of things like curcumin, Ursobolic, or things on your top-10 list.
    Well, ursolic acid is not on my "top 10" list, BUT minerals all act upon one another and could certainly impact serum concentrations, so selenium and magnesium are possibly an issue. The other bigger macro-molecules (aminos or dipeptides - like creatine, beta-alanine, leucine, carnitine) are usually not an issue in the absorption dept. CoQ10 is probably better absorbed in its alcohol form (ubiquinol), but doubling up would take care of this if using ubiquinone; also...a compound called limoned is championed in the life extension camps and LEF does put out a supplement with this item if interested.


    4) What are your thoughts on Holy Basil, considering my goals?
    I think Holy Basil holds a lot of ergogenic possibility in the testosterone and body comp offering alone.


    Thank you in advance for any inputs you can provide, doc. I also hope I'm not making too big of a splash and making too many demands. If you're back in the Baltimore area anytime soon I'd be happy to get you a brew or drink.
    Oh gosh, I travel quite a bit...but anytime I am traveling I usually let the forums know where I am going as best as I am able -or- on Facebook if you follow my company on there. I'd be happy to meet up with anyone interested if I am in your area or if anyone comes to my predominate address (Columbus, OH) say for the Arnold...let me know...I could arrange to meet up.


    D_
    Anabolicminds.com Featured Author

  21. Quote Originally Posted by dinoiii View Post
    Subject for a whole debate in and of itself...what kind of "tea" are we talking about?
    Either green or black tea (generally English Breakfast, Earl Grey, or Irish Breakfast). Usually two tea bags per 8oz mug to try and double up on caffeine and make it comparable in strength to a cup of coffee. All of the tea is generally organic and fair trade (despite the scandal).

    Quote Originally Posted by dinoiii View Post
    Am indifferent to the arginine; don't think you're going to get a lot from it per se....L-carnitine would be much more efficient at "pump" effect and/or whatever else you might be using it for coupled with beta-alanine. I like my clients to use upwards of 2 grams of niacin pre-workout too to get a good GH-boost, if that's what you're looking for (unsure).
    Ill continue using arginine pre-workout until I run out, but after that I wont buy any more. However, I did notice a pump effect on high doses of arginine (10-15g), but it also seemed that my calves were more prone to cramping during a run. On a normal 5g dose I stopped seeing results....
    My next order will include ALCAR. I plan on using it pre-workout or midday on non workout days.
    Another planned item was going to be citruline malate, what do you think about adding it pre-workout?
    I am under the impression that beta-alanine and citruline malate are only really beneficial on workout days, do you think its worth it to take beta-alanine and/or citruline malate on non-workout days?
    2 grams of niacin!? is it flush free? Because I have 500mg time release caps of niacin that give me a light flush, but I would be in severe pain if I took 2grams. I was also under the impression that normal niacin is more potent than flush free, due to the flush cleaning out your system. Doesnt niacin also increase the effectiveness of beta-alanine?

    Quote Originally Posted by dinoiii View Post
    I don't know that pre- and post- creatine is "necessary" per se and I think you could save some money if you wanted to by chosing either or. CoQ10...I dose this weight-dependent and ubiquinone vs. ubiquinol dependent.
    I cut the creatine serving in half, half pre half post. In the morning I also only take half a serving. On non workout days, I take 1 serving split in a morning and evening dose. I have noticed that I am extremely prone to the creatine bloat and do not see the point of taking large doses of creatine unless it is on a very consistent basis. On a side note, I like to drink a bit on the weekend and I dont like drinking while on a large dose of creatine, so on the weekends I will many times cut the dose down even further. I also go 3-4 weeks on creatine one week off.
    As far as coq10's weight dependent dose, do you have a mg per lb ratio? I avg 180lbs.

    Quote Originally Posted by dinoiii View Post
    CLA/EFA/Chromium is an interesting combo - rationale? Too many fatty acids post-workout doesn't agree with everyone, but if you feel this has done you well; go for it.
    EFA and Chromium have never given me any problems post workout or not. CLA in general can be hard on my stomach at first but by the third day my stomach has adapted (I notice the same thing with creatine). You dont really directly see a result from these 3. My rationale was that you should get as many key building blocks as you can, hence the EFA along with the protein. The CLA is the fat that helps fat loss the most so, post workout would be the best absorption. And chromium as an insulin mimicking agent.
    I plan on purchasing R-ALA in my next order as well. I think I will take it post workout due to its effect on insulin unless you recommend a different time or more times a day.


    Quote Originally Posted by dinoiii View Post
    Why the hell do they have Molybdenum in there?

    NAC (600mg) + Selenium (200mcg) = More test
    ZMA (if deficient in zinc) = More test
    Molybdenum = ? Less test

    ergo-log's interpretation of a recent study:
    Molybdenum lowers testosterone level
    Well, I certainly wont be purchasing that version of NAC ever again. Although the article mentioned testosterone being lowered most significantly in those with low Zinc levels. So ZMA would hopefully stop any issues there. Another interesting item about that product, is on further research, too much Molybdenum can block copper absorption which can cause a whole myriad of problems including anemia... and we get plenty in our every day diet---> just goes to show the importance of checking all the ingredients, wow horrible product, too bad I bought a 250 day supply...

    Quote Originally Posted by dinoiii View Post
    Are you a vegetarian of some sort? If not, you're likely not iron-deficient if you're a male.
    Nope, I can barely go a meal without meat. Mostly chicken, beef, and turkey. Some pork and fish.
    My neighbor was a jacked MMA fighter and he told me to get Iron, Calcium, and Magnesium. He said Iron increased hemoglobin and more blood = more muscle. Calcium for strong bones. And I forget what he said about Magnesium. Anyways, I got all three supps. Took them for a few days, and then didnt really see the point. Iron also caused a certain level of constipation.

    Quote Originally Posted by dinoiii View Post
    Calcium, I am plus/minus on. What kind of dairy intake do you have (or calcium in protein supplements)?
    Calcium is in my protein powder (it says 50% daily dose). My shake is half milk, half water. Although I do not drink a shake on non workout days or if I eat a full meal right after my workout.
    I eat an individual serving of greek yogurt probably five times a week (I also have an acidophilus supplement but dont take it because it makes me flatulant).
    I eat cheese everyday. Cant go without it. Every type of cheese. Although it is generally american cheese. I know its processed, but I love it.
    Broccoli probably 3-4 times a week. Although I try to eat some type of greens twice a day.

    Quote Originally Posted by dinoiii View Post
    glutamine is tough; there's a glutamine cycle that needs to be accounted for within the liver which could make for an interesting discussion on ergogenesis (NOT the way most people take it; you'd need many doses through a 24-hour period for significant success)...plus, a great deal of oral L-glutamine ingested is taken up by the gut wall (bloats many too). Some still swear by it and it's included in many BCAA products; but I think it's cumbersome when taken in a quantity needed to be successful.

    D_
    The glutamine bloat explains a lot... Never heard of that before.

    Would you recommend that all these supplements, with the exception of preworkouts and creatine to be daily? should any of them be cycled? I usually try to take 2-3 weeks off of everything every 3 months or so to keep my body from adapting and relying on them.

    Also are any of the items I am taking/planning on taking work better twice a day as opposed to once a day. The only items I am taking twice a day is EFA, vit C, and creatine. It can just be a pain taking so much during the day, not to mention the strain on your wallet.

    Hypothetically, if you catch a cold or the flu, would you stop any of these supplements? or would you just treat it as a non-workout day? I assume you might increase Vit C and get Zinc cough drops. Would you still disagree with adding in echinacea for during the cold only?

    My goal is health and longevity above all. Secondarily, a 6 month goal of losing 4-6% bodyfat and gaining 2-4lbs of muscle. I can generally gain muscle fairly easily with creatine alone, however losing bodyfat % is a different story.

    Thank you so much for all of your help. And next time you are in SoCal I would love to buy you a drink. I am in orange county. LA and San Diego are both easy drives for me.

    -Marc

  22. Curious to know if Idebenone is the best overall form of CoQ10 (I've read somewhere it can't flip to a pro-oxidant? and how much would you recommend for a 250-225lb athlete.
    :blindfold:

  23. Thanks again, Doc, for addressing all of my inquiries. I'll definitely be switching my choline sources, probably after I go and get my Bod Pod reading next week. I'm also glad that I bought a good amount of Ubiquinol not too long ago. This forum has definitely been enlightening.

  24. Quote Originally Posted by dinoiii View Post


    10. Selenium (if male, this is the equivalent to folic acid for females; but imperative for thyroid functioning and proper metabolism...quintessential and often overlooked);


    8. Curcumin (anti-inflammatory/pro-testosterone, can be found in every guy's cupboard I hope...understand bioavailability is poor, so take more of it!!!!);

    7. Magnesium (100s of enzymatic processes in the body);



    D_
    1. Is eating 3 raw brazil nuts a day enough Selenium ? Nuts are not shelled.




    2. For Curcumin, can you recommend a supplement? I was looking in to Vitacost's Turmeric Extract Curcumin C3 Complex with Bioperine..

    Supplement Facts
    Serving Size: 2 Capsules
    Servings per Container: 60

    Amount Per Serving % Daily Value
    Turmeric Extract (Curcuma longa)
    (standardized to 95% curcuminoids)(rhizome) Curcumin C3 Complex®
    1160 mg *
    Curcuminoids 1100 mg
    Black Pepper Extract (piper nigrum)
    (standardized to 95% peperine)(fruit) Bioperine®
    5 mg *

    *Daily value not established.


    Thoughts?






    3. I take 250mg (as magnesium oxide) a day, so I up it or that's enough?




    Thanks again, doc

  25. 1) protine powder
    2) creatine
    3) multi-vitamin/M
    4)fishoil or flax oil
    5) taurine
    6) ALCAR
    7) Need2slin
    8) T911
    9) caffine
    10) Kava Kava
    LG Sciences Board Rep
    These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.
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