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Top 10 Supplements

mr.cooper69 said:
That's a hefty dose of ubiquinol. Also, my recent med school studies have led me to believe that supplementing CoQ10 as a healthy youngster is pretty much a waste of money. You can probably just ditch the curcumin too, unless you have some sort of inflammatory disorder.The dose of magnesium may be too high as well. The rest looks great. Consider, for health:Green Tea ExtractGreen Coffee Bean ExtractBetaine Anhydrous81mg Aspirin
Click to expand...

Per Coop's recommendation a couple days ago, I ditched CoQ10 for my later years in life. Being an autodidact, I place my trust in the med school student. I know Dr. Houser advocates CoQ10, but his recommendation may not fit due to my age range.

Coop,

What is your opinion on omega 3's being unstable and easily oxidized, and the possibility that they get incorporated in your cell membranes and make you unstable and easily oxidized?

Here's my updated one, MustangMan:

(no order)

1. Na-R-Ala
2. ALCAR
3. GTE
4. Magnesium
5. LCLT
6. Tocopherol/Tocotrienol
7. Fish Oil
8. ---
9. ---
10. ---

I'm not sure what to place in those last three theoretical spots. Obviously, I don't need to have anything in those spots, but I like looking for the perfect candidate.

I'll steal those last three to add extras in preworkout ingredients:

Citrulline Malate
Caffeine
PLCAR
Creatine Nitrate

I guess the list is ever evolving.

I dropped creatine and beta alanine because I haven't responded any time I have taken them. I don't avoid them if they are already in a product though.
 
I think the possibility of supplemental Omega-3s causing cross-linking and oxidative stress is very real. I know it's been beaten to death, but if you can get n-3s through your diet, do so. If not, there are protective measures that can be taken, e.g. co-ingestion with certain ingredients (not vitamin E, as that has been pretty much proven ineffective for such). For instance, you put ALA in your top 10 supplements. ALA has good data showing it prevents lipid peroxidation.
 
mr.cooper69 said:
I think the possibility of supplemental Omega-3s causing cross-linking and oxidative stress is very real. I know it's been beaten to death, but if you can get n-3s through your diet, do so. If not, there are protective measures that can be taken, e.g. co-ingestion with certain ingredients (not vitamin E, as that has been pretty much proven ineffective for such). For instance, you put ALA in your top 10 supplements. ALA has good data showing it prevents lipid peroxidation.
Click to expand...

Thanks, Coop.

I really never consider it to be a possibility until recently (I think you are aware of the conversation). I really don't eat that much seafood, but anyway, is 2-3g EPA/DHA still warranted? I see many people just blindly throw that range out there.
 
domore said:
Thanks, Coop.

I really never consider it to be a possibility until recently (I think you are aware of the conversation). I really don't eat that much seafood, but anyway, is 2-3g EPA/DHA still warranted? I see many people just blindly throw that range out there.
Click to expand...

3g EPA/DHA is the total daily plasma saturation level. It is the most aggressive dose of EPA/DHA that can be used without heavy peroxidation and "waste." I personally take about 2g EPA/DHA daily with high fat meals, and in triglyceride form.
 
mr.cooper69 said:
3g EPA/DHA is the total daily plasma saturation level. It is the most aggressive dose of EPA/DHA that can be used without heavy peroxidation and "waste." I personally take about 2g EPA/DHA daily with high fat meals, and in triglyceride form.
Click to expand...

I've always taken fish oil because of the purported benefits/importance of fatty acids, their role in the synthesis of other compounds (citicoline), etc. However, I may drop it. Like I said to you before, my goal is to minimize worthless supplementation. I've realized that most of the stuff I take (even if it has some supportive studies) isn't benefiting me (and a waste of money).

I need to become a minimalist; in the sense that, I'll only take compounds that directly benefit my health, Olympic weightlifting training, and my studies.

This is definitely not a novel idea, but one I should have entertained earlier.
 
Definitely trying to pare down my supp list as well, but it so easy to get distracted or fooled into the next big thing, lol.

Coop, what do you think about the PhosphoMega or phospholipid bound EPA? Seems the price doesn't warrant the benefit to me.


Current refined list:

Ubiquinol 200 mg
p-5-p 25 mg
methylfolate 1.6 mg
methylcobalamin 5 mg
fish oil 2 g
beta alanine 1-2 g
TMG 1g
rezveratrol
and varying types of ALCAR, generally at around 500 mg.

I rotate in a multivitamin at times as well as various herbs for various specified needs (like ashwagahnda for stress) but that's the main list.

Obviously, like most here, I am constantly trialing new workout supps just for fun/motivation/goal specific.
 
bioman said:
Definitely trying to pare down my supp list as well, but it so easy to get distracted or fooled into the next big thing, lol.

Coop, what do you think about the PhosphoMega or phospholipid bound EPA? Seems the price doesn't warrant the benefit to me.


Current refined list:

Ubiquinol 200 mg
p-5-p 25 mg
methylfolate 1.6 mg
methylcobalamin 5 mg
fish oil 2 g
beta alanine 1-2 g
TMG 1g
rezveratrol
and varying types of ALCAR, generally at around 500 mg.

I rotate in a multivitamin at times as well as various herbs for various specified needs (like ashwagahnda for stress) but that's the main list.

Obviously, like most here, I am constantly trialing new workout supps just for fun/motivation/goal specific.
Click to expand...

I don't think it's worth the price either. I'd also try to bump up your TMG dose (if not for general health that is).
 
Thanks! 1g of TMG is probably my average per day. I forget to take it, then down 5g preWO. The data on it has definitely gotten more interesting over the years. Unfortunately, that means the price will shoot up as well.
 
MustangManGT said:
So I got my daily health stack down for the most part...

(in no particular order)

1. Ubiquinol @ 400mg
2. Curcumin @ 1g (should I dose higher than this due to poor bio-availability?)
3. Jarrow B-Right @ 1 capsule/day and 5000mcg Methyl B12 tablets
4. MAN Orotine/Clout (3g Creatine Orotate)
5. Vitamin D3 5000 I.U.
6. Vitamin C @ 250mg twice/daily
7. LEF Super Selenium Complex (200mcg)
8. MagTein (Magnesium L-Theronate @ 2g)
9. Beta alanine/LCLT/Leucine I get from Body Octane/Clout and Figure Fuel
10. Biotivia Pteromax (1 capsule/day)


What does everyone think?
Click to expand...

That's a lot of magnesium. Why so much?
 
domore said:
Per Coop's recommendation a couple days ago, I ditched CoQ10 for my later years in life. Being an autodidact, I place my trust in the med school student. I know Dr. Houser advocates CoQ10, but his recommendation may not fit due to my age range.

Coop,

What is your opinion on omega 3's being unstable and easily oxidized, and the possibility that they get incorporated in your cell membranes and make you unstable and easily oxidized?

Here's my updated one, MustangMan:

(no order)

1. Na-R-Ala
2. ALCAR
3. GTE
4. Magnesium
5. LCLT
6. Tocopherol/Tocotrienol
7. Fish Oil
8. ---
9. ---
10. ---

I'm not sure what to place in those last three theoretical spots. Obviously, I don't need to have anything in those spots, but I like looking for the perfect candidate.

I'll steal those last three to add extras in preworkout ingredients:

Citrulline Malate
Caffeine
PLCAR
Creatine Nitrate

I guess the list is ever evolving.

I dropped creatine and beta alanine because I haven't responded any time I have taken them. I don't avoid them if they are already in a product though.
Click to expand...

May have to add GTE myself. Otherwise using pretty much all of that. I dropped COQ-10 because it is expensive but have made sure my parents use it. ;)
 
bolt10 said:
May have to add GTE myself. Otherwise using pretty much all of that. I dropped COQ-10 because it is expensive but have made sure my parents use it. ;)
Click to expand...

I've added GTE and dropped CoQ10 based on a worthy recommendation. It is definitely not needed at my age, even though I thought I could still benefit from some ergogenic capacity.

I've been revamping my list over the past week or so. I realized that I don't benefit from most of the supplements I take due to my adequate diet and young age (and some compounds don't even have a use in healthy individuals).

My list is now comprised of:

Health:
Na-R-Ala
ALCAR
GTE
Magnesium
Cissus
Olive Leaf Extract

Peformance:
Citrulline Malate
LCLT
Caffeine
 
These are all association studies, but domore, you'd especially like the fact that GTE has human data showing reduced LDL and triglycerides, increased HDL and:

Invalid Link Removed

That's a relative flow increase of 40%
 
mr.cooper69 said:
These are all association studies, but domore, you'd especially like the fact that GTE has human data showing reduced LDL and triglycerides, increased HDL and:

Invalid Link Removed

That's a relative flow increase of 40%
Click to expand...

Thanks for the reference of endothelial vasodilation, too. Could I draw the correlation that since hypertension is a risk factor of CVD and endothelial dysfunction plays a role in the development of CVD, green tea extract seems to be a winner for pre-hypertensive individuals?
 
domore said:
Thanks for the reference of endothelial vasodilation, too. Could I draw the correlation that since hypertension is a risk factor of CVD and endothelial dysfunction plays a role in the development of CVD, green tea extract seems to be a winner for pre-hypertensive individuals?
Click to expand...

Yes. If you look at the whole body of data, (lower TG, lower LDL, higher HDL, increased endothelial function) it would be tough to believe that all of this is just a lifestyle correlation with those who drink tea (though it still could be).
 
mr.cooper69 said:
Yes. If you look at the whole body of data, (lower TG, lower LDL, higher HDL, increased endothelial function) it would be tough to believe that all of this is just a lifestyle correlation with those who drink tea (though it still could be).
Click to expand...

Good deal. I don't know why I haven't considered supplementing with it. I've purchased some last week so I've been incorporating it into my regimen.
 
I'm personally a believer in Curcumin. I'm six months out of a torn labrum surgery now. Last month on some heavy shoulder presses, my shoulder really got inflamed. I took curcumin (1.5g) along with ginger (1.5g) for a few days and inflammation went away. Ever since, I've made it part of my supplemental diet. Plus it also has many other benefits (anti cancer, fights tumors, anti Alzheimer, etc). There are lots of studies and research done on it.

I like Cissus too, but it hasn't been as studied as Curcumin. I also wonder if it produces estrogen, but some say the opposite saying it's anabolic.
 
mr.cooper69 said:
That's a hefty dose of ubiquinol. Also, my recent med school studies have led me to believe that supplementing CoQ10 as a healthy youngster is pretty much a waste of money. You can probably just ditch the curcumin too, unless you have some sort of inflammatory disorder.The dose of magnesium may be too high as well. The rest looks great. Consider, for health:Green Tea ExtractGreen Coffee Bean ExtractBetaine Anhydrous81mg Aspirin
Click to expand...

Ive been using 120mg cq10 for years. Waste? Should I use ubiquinol?
 
mr.cooper69 said:
How old are you? Ubiquinol is even more elderly-specific since the aging population has trouble reducing ubiquinone.
Click to expand...

27. I'd actually love to drop the coq10, it is pretty expensive.

My father is 55 and on statins. He's using 120mg coq10 a day. Should he bump it up or switch to Ubiquinol?
 
Going to be switching some stuff up then I started reading a little in here. Not sure what each of those supplements are, looks like I will be doing some research before I ask to many questions.

Here is what I have I dont take all of them sometimes I miss one or they have just been sitting around.

Supplement/time
Sundown B Complex/ 2x 1 breakfast and dinner
DHEA 50mg / dinner
fishoil 1000mg /1@3x
cinnamon 1000mg/1x upon waking
CoQ-10 30mg/not regularly
Milk thistle 240mg w/dandelion,fennel,licorice combined 560mg/ 1xmorning
Centrum adult multi
garlic 1500mg/1x night
vitamin c 1000mg /1@2x
calcium 1000mg,magnesium400mg and zinc25mg /1@2x
Creatine 5g daily
fenugreek 500mg /1@night
MACA 1500mg /just have it not sure about taking

right now just a fat burner 2x day morning(or preworkout) and another midday

gonna be looking around for some goodies soon. I guess youd say that above is just normal stuff. I am 34 yrs old. I have a goal of losing the midsection. I get caliper checked today, that will gauge how much body fat I need to lose. id say I am at 20-25% I have very little body fat everywhere except my mid section.
 
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