Multivitamin

Nutrition
61

You know, before writing about dietary contibutions from food, there is a USDA nutrient database where it can be looked up first: http://www.nal.usda.gov/fnic/foodcomp/search/

In the case of Vitamin E, the typical values are, per tbsp:

Vitamin E (alpha-tocopherol) mg 1.94
Vitamin E, added mg 0.00
Tocopherol, beta mg 0.01
Tocopherol, gamma mg 0.11
Tocopherol, delta mg 0.00

If interpretation is needed: that means it is not as you are saying.

62

Ok so I have my vitamins and minerals set. Here it is:

MULTIVITAMIN (one with no vitamin E dl-alpha or Iron) - I still need to find one that’s cheap.

VITAMIN C- Any regular vitamin C (1000 mg in the morning, 1000 mg post workout).

B50 Complex - In the morning

VITAMIN D3 SOFTGELS - 6000 IU/day taken in 3 doses

VITAMIN E (Natural d-alpha with mixed tocopherols) - 400 IU taken post workout

MAGNESIUM GLYCINATE (or any organic form) - I will be taking around 500 -600 mg/day post work out

ZINC (as zinc gluconate) - 50 mg before sleeping.

FISH OIL - 6 soft gels/day taken in 3 doses.

So I guess I only have 3 questions:

  1. There are no rules for Vitamin C like there are for Vitamin E right, any regular pill goes?

  2. The magnesium, should it all be taken in one go or should this also be divided into doses for better absorption?

  3. Is Zinc gluconate fine or should I be taking some other form? ZMA has aspartate, is that better for absorption?

63

  1. Yes

  2. Don’t know. I don’t worry about it myself.

  3. Seems to me when I have tried looking into the literature on it that the organic zincs are pretty similar to each other. I wouldn’t worry about it between those two mentioned forms.

64

Fluid, sounds good man.

And remember Vitamin B6 helps Zinc and Magnesium absorb better.

That’s why most of us just use ZMA. Its all in one pill.

Now while I agree ZMA can be found elsewhere for a few bucks cheaper, the free shipping and handling makes it worth it.

Plus, we have a free message board here to have fun on. So I look at it as chippin in.

65

Yes but they deliberately don’t contain Vitamin K or the full spectrum of Vitamin E. The Super Booster product will round out the Two-Per-Day. But it is much more expensive (due largely to those two being quite costly ingredients when done the right way. However I don’t think it is as expensive as separately buying similar-quality Vitamin E and K products.)

A separate Vitamin D supplement is still a good idea.

66

Bill Roberts, I thoroughly enjoy reading your posts.

Regarding Vitamin D: Up above, you recommend to just take 5000 IU a day (if you get the 5000 IU pill) or 6000-8000 IU a day if you get the 2000 IU pill. I have the 2000IU pill, and am wondering what the timing of it is ideal? Say 2 caps with breakfast and 2 caps with dinner? Or all at once?

Thanks!

67

I don’t know on the timing. My supposition is it probably doesn’t make much difference: the body’s natural Vitamin D is often in just a single period of the day rather than necessarily being spread out across the day, so it seems likely to me that a single time per day is fine. However that is just guessing.

From the standpoint of facts, those having bloodwork done have had good levels from once-a-day dosing and so certainly it is an objectively proven method as well.

As to whether it is more efficient or not – could it be that somewhat fewer IU might give the same increase in blood levels if divided across the day? – I don’t know, but the supplement is so cheap that it doesn’t seem that should be a concern.

68

[quote]Bill Roberts wrote:
I don’t know on the timing. My supposition is it probably doesn’t make much difference: the body’s natural Vitamin D is often in just a single period of the day rather than necessarily being spread out across the day, so it seems likely to me that a single time per day is fine. However that is just guessing.

From the standpoint of facts, those having bloodwork done have had good levels from once-a-day dosing and so certainly it is an objectively proven method as well.

As to whether it is more efficient or not – could it be that somewhat fewer IU might give the same increase in blood levels if divided across the day? – I don’t know, but the supplement is so cheap that it doesn’t seem that should be a concern.[/quote]

I take my vitamins before bed. I have the feeling that they will stay in my bloodstream longer AND help with the repair during the night.