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Personalized Vitamin Regiment
How do you know what vitamins you need to take as an individual?
I read a lot about what people need generally such as calcium and whatnot. I hear about and see many different vitamins in stores. Obviously, you shouldn't take all of them. Should I experiment?...that makes me nervous. Are there reliable sources out there?
I read a lot about what people need generally such as calcium and whatnot. I hear about and see many different vitamins in stores. Obviously, you shouldn't take all of them. Should I experiment?...that makes me nervous. Are there reliable sources out there?
What gymdandee suggested is actually a good advice... however, you cannot just consume 'any' vitamins.
You need forms which the body can actually absorb and use.
Vitamin D for example is considered to be extremely important (among other things), given that too many people are not really exposed to the sun a lot.
If you would supplement with this, then Vitamin D3 is the one to take (D2 is a synthetic form which is of little use to us - the body will convert it to D3, yes, but the conversion will yield extremely low numbers, and at high levels, D2 can be toxic - such is not the case with D3).
Since adult Human skin can generate about 20 000 IU in about 25 to 30 mins in the summer sun between 10am and 3pm, you can easily supplement with up to 20 000 IU daily (more is fine, but 10 000 to 20 000 IU daily is enough to get you in an acceptable range after about 3 months, and with another 3 months or less into an 'excellent range').
I agree with recommendation about ingesting Vitamin C, but not as buffered calcium or magnesium ascorbate.
The best possible form of Vitamin C is Liposomal which has at least 90% absorption (up to 95%), as opposed to other forms (up to 20%).
LivOn laboratories apparently has it, but they are mighty expensive about it.
If you have an ultrasonic cleaner (or can get one), then I recommend you make your own Liposomal Vitamin C at home (in the long run, it will certainly come out cheaper). There are various explanations online on how to go about this correctly, so I suggest you read up on it.
Daily recommendation on Vitamin C would be at about 4.5 grams (4500 miligrams) - but this was for regular ascorbic acid and similar other forms.
Since Liposomal Vitamin C is absorbed at about 90% efficiency, we are talking at least about 900 mg of Liposomal Vit C per 1000 mg as opposed to 200 mg of 1000 mg for Ascorbic Acid.
As such, i would surmise that takin 2 or 3 grams of Liposomal Vitamin C per day would be more than enough (1 gram per dose of course).
In regards to Zinc... yes, it is recommended to supplement with it, but the ONLY supplemental form which demonstrated raised levels in the body after long term supplementation (in peer reviewed studies) was Zinc Picolinate.
Also, If you will supplement with Zinc, it is recommended you also supplement with Copper Sebacate (also the only supplemental form of Copper which demonstrated raised levels in the body after longer supplementation times).
It is recommended to take 2mg of Copper for each 15mg of Zinc.
So, if you will take Zinc Picolinate at say 50mg, then 6mg of Copper Sebacate would suffice.
Glutathione is an extremely powerful antioxidant in general which was apparently linked to longevity as well.
Liposomal Glutathione would be best to take due to much higher absorption levels, but again, LivOn labs version is exceedingly expensive.
Again, I think its possible to make your own version at home for a much lower cost using an ultrasonic cleaner.
In absence of the liposomal option, I think that if you will supplement with Glutathione, the best option to use would be 1000 mg (or 1 gram) of L-Glutathione daily (most supplements provide about 500mg at maximum per capsule, so 2 caps per day is advised).
Glutathione was noted to increase levels of other vitamins in the body as well.
As for multivitamins... I was able to raise my deficient levels of various B vitamins after using NOW Adams Superior Men's Multi (which contains good forms of many vitamins - and I think after checking out the women version of the product, it was also of pretty good quality).
I think the best course of action would be to go and have your vitamin levels checked out first... but definitely consider Vitamin D3, Vitamin C and Glutathione as a priority.
You need forms which the body can actually absorb and use.
Vitamin D for example is considered to be extremely important (among other things), given that too many people are not really exposed to the sun a lot.
If you would supplement with this, then Vitamin D3 is the one to take (D2 is a synthetic form which is of little use to us - the body will convert it to D3, yes, but the conversion will yield extremely low numbers, and at high levels, D2 can be toxic - such is not the case with D3).
Since adult Human skin can generate about 20 000 IU in about 25 to 30 mins in the summer sun between 10am and 3pm, you can easily supplement with up to 20 000 IU daily (more is fine, but 10 000 to 20 000 IU daily is enough to get you in an acceptable range after about 3 months, and with another 3 months or less into an 'excellent range').
I agree with recommendation about ingesting Vitamin C, but not as buffered calcium or magnesium ascorbate.
The best possible form of Vitamin C is Liposomal which has at least 90% absorption (up to 95%), as opposed to other forms (up to 20%).
LivOn laboratories apparently has it, but they are mighty expensive about it.
If you have an ultrasonic cleaner (or can get one), then I recommend you make your own Liposomal Vitamin C at home (in the long run, it will certainly come out cheaper). There are various explanations online on how to go about this correctly, so I suggest you read up on it.
Daily recommendation on Vitamin C would be at about 4.5 grams (4500 miligrams) - but this was for regular ascorbic acid and similar other forms.
Since Liposomal Vitamin C is absorbed at about 90% efficiency, we are talking at least about 900 mg of Liposomal Vit C per 1000 mg as opposed to 200 mg of 1000 mg for Ascorbic Acid.
As such, i would surmise that takin 2 or 3 grams of Liposomal Vitamin C per day would be more than enough (1 gram per dose of course).
In regards to Zinc... yes, it is recommended to supplement with it, but the ONLY supplemental form which demonstrated raised levels in the body after long term supplementation (in peer reviewed studies) was Zinc Picolinate.
Also, If you will supplement with Zinc, it is recommended you also supplement with Copper Sebacate (also the only supplemental form of Copper which demonstrated raised levels in the body after longer supplementation times).
It is recommended to take 2mg of Copper for each 15mg of Zinc.
So, if you will take Zinc Picolinate at say 50mg, then 6mg of Copper Sebacate would suffice.
Glutathione is an extremely powerful antioxidant in general which was apparently linked to longevity as well.
Liposomal Glutathione would be best to take due to much higher absorption levels, but again, LivOn labs version is exceedingly expensive.
Again, I think its possible to make your own version at home for a much lower cost using an ultrasonic cleaner.
In absence of the liposomal option, I think that if you will supplement with Glutathione, the best option to use would be 1000 mg (or 1 gram) of L-Glutathione daily (most supplements provide about 500mg at maximum per capsule, so 2 caps per day is advised).
Glutathione was noted to increase levels of other vitamins in the body as well.
As for multivitamins... I was able to raise my deficient levels of various B vitamins after using NOW Adams Superior Men's Multi (which contains good forms of many vitamins - and I think after checking out the women version of the product, it was also of pretty good quality).
I think the best course of action would be to go and have your vitamin levels checked out first... but definitely consider Vitamin D3, Vitamin C and Glutathione as a priority.
Drink plenty of pure water to flush out urinary bacteria
(six 12-ounce glasses a day).
Eat at least five servings of fresh (washed) vegetables
a day. Avoid foods containing immune-suppressing oils, such
as corn, soybean, safflower, sunflower, peanut and canola.
Consume 500 milligrams of magnesium citrate twice
a day. However, if you have kidney disease or a heart
blockage, consult your physician first.
Take a multivitamin with minerals.
Each day, take 200 IU of vitamin E via mixed
tocopherols (natural form). Do not take in a gelatin capsule.
Consume 1,000 milligrams of vitamin C (buffered calcium or magnesium ascorbate) three times a day.
If you are over 50 or have a history of heart disease,
take 300 milligrams of CoQ10 in extra-virgin olive or rice
oil each day. This will strengthen your heart and boost immunity.
Taking 30 milligrams of zinc every day will improve
the body’s ability to heal wounds and stimulate immunity.
Consuming 200 micrograms of selenium every day
can boost immunity.
Beta 1,3/1,6 glucan is a potent immune stimulator extracted from the cell walls of baker’s yeast. The company Source Naturals makes a highly purified form.
I suggest subscribing to consumer labs. They test and suggest the vitamins, supplements and herbs that have past or failed the testing.
Speak to your doctor before starting anything!!
(six 12-ounce glasses a day).
Eat at least five servings of fresh (washed) vegetables
a day. Avoid foods containing immune-suppressing oils, such
as corn, soybean, safflower, sunflower, peanut and canola.
Consume 500 milligrams of magnesium citrate twice
a day. However, if you have kidney disease or a heart
blockage, consult your physician first.
Take a multivitamin with minerals.
Each day, take 200 IU of vitamin E via mixed
tocopherols (natural form). Do not take in a gelatin capsule.
Consume 1,000 milligrams of vitamin C (buffered calcium or magnesium ascorbate) three times a day.
If you are over 50 or have a history of heart disease,
take 300 milligrams of CoQ10 in extra-virgin olive or rice
oil each day. This will strengthen your heart and boost immunity.
Taking 30 milligrams of zinc every day will improve
the body’s ability to heal wounds and stimulate immunity.
Consuming 200 micrograms of selenium every day
can boost immunity.
Beta 1,3/1,6 glucan is a potent immune stimulator extracted from the cell walls of baker’s yeast. The company Source Naturals makes a highly purified form.
I suggest subscribing to consumer labs. They test and suggest the vitamins, supplements and herbs that have past or failed the testing.
Speak to your doctor before starting anything!!
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