Top 10 Supplements

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    Quote Originally Posted by dinoiii
    I am going to try and put together the most economical list of supps meeting the criteria established with my top 10 supplements including doses...give me a few days for this though...

    D_
    Sounds great.

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    wow, interested for the list...
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    In it
    Everything I say is fictional and for entertainment purposes only. Do not ask me for sources. I dont have any.
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    Can't wait.
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    Quote Originally Posted by dinoiii View Post
    T-Bone, somehow I think I am gonna like you!!!! I am unfamiliar with everyone on this board so it may take some time to recognize who the really intent guys are...but you surely take an early lead.

    What I am saying is - around a workout, it has purpose ... that is my "acute setting" example for this board because that is what is at interest. How could I enhance recovery and perhaps promote protein synthesis at the best rate possible.

    Eliminate the workout...in other words, take someone who isn't an avid forum member on Anabolic Minds or perhaps inferior boards....say they don't work out, the "acute setting" has been lifted and I too would agree with you, there may be little need to supplement it ever.

    So while I might still include it in supplementation for people on this board (around the workout alone and very possible first thing in AM if no intention on immediate food stuff ingestion); it would drop off the list if someone weren't working out. We may be saying the same thing with that as my only qualifier.


    D_
    Happy hunting! jk. Thanks for sharing your knowledge here with the board. I found through much experience that I have about 9 out of the 10 things you listed in my arsenal as dietary supplements that make a noticeable, wide array of benefits.
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    Quote Originally Posted by dinoiii View Post
    I am going to try and put together the most economical list of supps meeting the criteria established with my top 10 supplements including doses...give me a few days for this though...


    D_
    Looking forward to this!
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    Top ten supplements

    Multi-Vit
    Fish oil
    Cinnamon extract for glucose levels
    Rhodiola
    Protein
    BCAA's
    Oxydrene
    Greens
    Creatine
    Detox every 6 months (not exactly a supplement but still important to health)

    Other supplements I take but not my top 10...

    White flood preworkout
    Cordyceps
    CLA
    OxyElite (need to find a diff one that doesn't make my sugar crash 20min later with each dose)
    PowerFull (not impressed with it. Looking to switch after I finish this cycle)
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    My favorites are very similar to everyone else, mostly stuff I take pre workout

    1. Beta Alanine 2-4g
    2. 1,3 DMAA 50mg
    3. Creatine Mono 5g
    3. Caffeine anhydrous 200mg
    4. Aljpure BCAAs 5g
    5. 100% Whey protein (post workout) and before bed

    I buy most of these in pure bulk powders from online stores, I get my DMAA from buypuredmaa.com and my other stuff from truenutrition.com or purebulk, its cheaper and lasts a lot longer and I know exactly what im getting

    Some of my favorite pre made stuff has been Jack3d pre workout, myozene post, and animal mstak
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    Quote Originally Posted by todde25 View Post
    My favorites are very similar to everyone else, mostly stuff I take pre workout

    1. Beta Alanine 2-4g
    2. 1,3 DMAA 50mg
    3. Creatine Mono 5g
    3. Caffeine anhydrous 200mg
    4. Aljpure BCAAs 5g
    5. 100% Whey protein (post workout) and before bed

    I buy most of these in pure bulk powders from online stores, I get my DMAA from ********.com and my other stuff from *********.com or p******k, its cheaper and lasts a lot longer and I know exactly what im getting

    Some of my favorite pre made stuff has been Jack3d pre workout, myozene post, and animal mstak
    Welcome to AM!

    Just to give you a heads up, you can't post site names other than sponsors here. You can talk about non-sponsored items/products just don't mention the name of where you bought them in a post.
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    Quote Originally Posted by Powercage View Post
    Im rocking upwards of 2g Super Bio Curc from LEF
    can you PM me the place you are purchasing your curcumin from? Anyone have a good source to buy this? I know it could be expensive due to the bioavailibitlity of curcumin.

    Quote Originally Posted by PuZo View Post
    So that's 5/day? How do you space it?
    im curious as well

    Quote Originally Posted by JesstheIbex View Post
    Top ten supplements


    Cinnamon extract for glucose levels
    Rhodiola
    i recently purchased some cinnamon myself. How are you dosing? Pre-meal ? spaced throughout day? etc?
    What about your rhodiola dosing? I used to take it before bed and upon wakening to help with cortisol spikes.

    thanks
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    Wonder if creatinol-o-phosphate might make it to the top10 list? Too bad getting the real thing is impossible right now.
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    My preferred dosing...


    10. Selenium

    * 400 mcg of selenomethionine daily for adequate prevention of deficiency with male effects ranging from proper thyroid function to ensuring ideal fertility.


    9. Creatine (MCC or Creatine Orotate preferred)

    * 2.5- 5 grams of combined creatine salts per day for the average 200-lb. bodybuilder and dependent upon activity level alongside body composition.


    8. Curcumin

    * I was not kidding earlier in the thread when I said – as much as you can feasibly afford. If not a low-carb advocate, the expression “sprinkle it on your corn flakes” may be appropriate.


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


    * This is one which will depend upon the salt used. In other words – magnesium orotate has wonderful bioavailability but the orotic acid molecule is very large limiting the amount of elemental magnesium you get. If using something more common like magnesium oxide, you are talking about 2 oxygen molecules limiting the amount of elemental magensium to a much lighter degree. Magnesium oxide is our standardizing molecule where we would use about 400 mg per day to ensure adequate amounts, whereas magnesium orotate is about double this. Most other magnesium salts fall somewhere between the two.
    Keep in mind this general rule of thumb when shopping for magnesium, the lower the amount of elemental magnesium, the higher the level of bioavailability (there are a few exceptions to this BUT that generally holds true).



    6. L-carnitine (all forms, but LOVE LCLT/PLC/ALCAR combo);


    * Would prefer about 2 grams of each; all forms have a different tissue predilection.


    5. Leucine (NOT all BCAAs; leucine alone is overlooked and the only sole ketogenic BCAA);


    * 25% your total amino acid pool for Maximum Muscle Protein Synthesis; if you need more info (and I mean really need more) – see the BCAA Discussion Thread.


    4. Beta-alanine (has supplanted creatine as the true necessity when it comes to anti-oxidant prowess and ergogenic value...its unmatched);


    * 3.2 grams or some rough estimate that hits the study mark.

    3. CoQ10 (multi-function strikes again - can change type I muscle fibers to type IIs; can protect the heart; act as an antioxidant, etc...);

    * Minimum 200mg-1000mg Ubiquinone / 100-500mg Ubiquinol


    2. Vitamins C and D (Vit C at 500 mg with EVERY meal through the day; even eating is an oxidative process. NO MORE than 500mg so abort pills that contain 1000 mg or whatever...they actually turn PRO-oxidant. Also, Vit C is vital at promoting collagen resynthesis. Vitamin D. What can I say? Actually, what can I not?);

    * Vitamin C – 500mg with every meal except pre- and post-workout meals
    * Vitamin D – 2000-12,000 IU dependent upon multiple factors


    1. B Complex (not flashy and can be taken with Vit C at all meals, but given its multitude of functions and co-factor offering, I wouldn't dream of going without it).

    * Co-factor form preferred, roughly 3-4 evenly-spaced doses throughout the day.


    D_
    Anabolicminds.com Featured Author
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    Quote Originally Posted by keyser View Post
    Wonder if creatinol-o-phosphate might make it to the top10 list? Too bad getting the real thing is impossible right now.

    Hard to suggest a Top 10 element in its infancy, but certainly some eye-opening data for sure.


    D_
    Anabolicminds.com Featured Author
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    I love selenium but I have to disagree with a 400mcg dose:

    Dietary Selenium Intake Modulates Thyroid Hormone and Energy Metabolism in Men (weight gain at high doses)
    Effects of Long-Term Selenium Supplementation on the Incidence of Type 2 Diabetes (methodoligically flawed IMO, but still worth noting)

    Any particular reason for exceeding 200mcg?
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    Very interesting list. I never heard about the COq10/Ubiq changing muscle fiber types. Good info all around. Happy I have been seeing lately what you say about Vit C.
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    Thanks for the info. I've been waiting on the list.
    Are those doses independent of how much you get from food or total?
    Seems like an obvious answer but my assumptions suck.
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    yes...very nicely done Doc. Im thinking about dropping the multi thing and going with the above mentioned in the appropriate amounts. Already take many of these, but going to stop taking the vit c (1g doses).

    I already take the following:
    vit d
    vit c
    selenium
    coq10
    Mg
    Zinc
    beta alanine
    MCC
    LCLT / ALCAR / GPLC
    B-12
    Leucine (5g preworkout ...5g PWO)


    Just been doing research on curcumin and ive gotta find a good place to buy this stuff in bulk. Too many good things from curcumin for someone not to take it.

    again , thanks
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    Thank you Dana... =)...
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    No fish oil in your top 10 doc?
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    Quote Originally Posted by rugger48 View Post
    No fish oil in your top 10 doc?
    I think he's assuming we are eating diets rich in fatty fish.
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    Good then I'm pretty much set for supps besides my preworkouts here and there... BUT I need a good Co-enzyme B complex. REPS for quality suggestions (no reps for duplicates).

    Ubiquininol 200mg/day *may up it to 400mg in the future
    MCC and/or creatine nitrate 3-5g/day
    ZMK (MST) 200mcg selenium + 500mg magnesium
    ALCAR/LCLT/GPLC/PLCAR 6g/day I started to rotate between all these with 1 month breaks after two months on
    Ajipure L-Leucine 10g+/day 6g postworkout w/40g isolate and the rest with a shake during the day. Plan on capping some to take with meals
    Buffered Vit C (now foods) have to cap it myself soon but been using here and there but not near workout.
    Beta-alanine/ COP Gonna rotate between the two. Cycling on and off... 2months on 1 off.
    *need to pick up new B complex Open to suggestions
    Not starting curcumin yet...

    **other staples
    Lovaza (4g) and Neptune Krill Oil (500mg-1g).
    :blindfold:
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    Quote Originally Posted by monstermash
    Good then I'm pretty much set for supps besides my preworkouts here and there... BUT I need a good Co-enzyme B complex. REPS for quality suggestions (no reps for duplicates).

    Ubiquininol 200mg/day *may up it to 400mg in the future
    MCC and/or creatine nitrate 3-5g/day
    ZMK (MST) 200mcg selenium + 500mg magnesium
    ALCAR/LCLT/GPLC/PLCAR 6g/day I started to rotate between all these with 1 month breaks after two months on
    Ajipure L-Leucine 10g+/day 6g postworkout w/40g isolate and the rest with a shake during the day. Plan on capping some to take with meals
    Buffered Vit C (now foods) have to cap it myself soon but been using here and there but not near workout.
    Beta-alanine/ COP Gonna rotate between the two. Cycling on and off... 2months on 1 off.
    *need to pick up new B complex Open to suggestions
    Not starting curcumin yet...

    **other staples
    Lovaza (4g) and Neptune Krill Oil (500mg-1g).
    Can't go wrong w Now brand. They have one.
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    I'm not sure of the all the rules w outside sources yet. I know NOW is in a board sponsor's inventory but...
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    Quote Originally Posted by Kekkuk View Post
    I'm not sure of the all the rules w outside sources yet. I know NOW is in a board sponsor's inventory but...
    Thanks. gonna have to sift thru the good and bad. I don't like when they use mulitpile versions of a vitamin and don't tell you how much comes from the co-enzyme form....

    the ones I like so far

    Source Naturals, Coenzymate B Complex, Orange Flavored Sublingual, 60 Tablets 3/day for 20 days @ 13$

    Jarrow Formulas, B-Right, 100 Veggie Caps 4/day for 25 days @ 11$
    AOR Advanced b complex (kinda pricey) 3/day for 30days @ 27$


    The source naturals seems legit might have to try that one to start out. Let me know if there's better quality without being crazy $$.
    Last edited by monstermash; 02-28-2012 at 08:17 AM.
    :blindfold:
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    If you are getting a B-Complex, the best on the market is AOR B-Complex. For those who want a cheaper alternative that is still effective, get Jarrow B-Right (I use this one).
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    Quote Originally Posted by mr.cooper69 View Post
    If you are getting a B-Complex, the best on the market is AOR B-Complex. For those who want a cheaper alternative that is still effective, get Jarrow B-Right (I use this one).
    Hey cooper, check out the source naturals one I posted... seems like a happy medium b/w AOR and Jarrow. What do you think about the sublingual delivery?
    :blindfold:
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    Quote Originally Posted by monstermash View Post

    Jarrow Formulas, B-Right, 100 Veggie Caps 4/day for 25 days @ 11$
    just found this for 8.50. Im stoked.
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    Quote Originally Posted by mr.cooper69 View Post
    I love selenium but I have to disagree with a 400mcg dose:

    Dietary Selenium Intake Modulates Thyroid Hormone and Energy Metabolism in Men (weight gain at high doses)
    Effects of Long-Term Selenium Supplementation on the Incidence of Type 2 Diabetes (methodoligically flawed IMO, but still worth noting)

    Any particular reason for exceeding 200mcg?
    Bump for response, I was curious on the first link especially.
    Just inject.
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    Quote Originally Posted by msucurt View Post
    just found this for 8.50. Im stoked.
    What's it w/ shipping? the place for 11 was free shipping over 20$.
    :blindfold:
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    $5 flat rate shipping, but i intend on buying the following from there also (very reputable company...think v)

    vitamin c (500mg)
    Zinc
    magnesiuim
    cinnamon
    selenium
    maybe some cucurmin.

    Quote Originally Posted by monstermash View Post
    What's it w/ shipping? the place for 11 was free shipping over 20$.
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