Essential supplements: Which ones do you take?

[Kak]

In the past I have been the guy that calls supplements “snake oil” a bunch of too good to be true BS... I couldn’t have been more wrong about fish oil...

Evidently I had a deficiency in omega 3s because I started taking fish oil a few months ago and it has, without a doubt in my mind, given me energy and mental clarity.

Speaking of mental clarity, I have only just realized how badly eating poorly effects me. As someone who used to get brain fog. Eating clean helped, fish oil blew my doors off and gave me an adderal like mental clarity.

What do you guys take? What have you noticed? My interest in general performance is piqued.

@GPM recommends Krill Oil over fish oil for several reasons so I’m trying that today.

 

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[MJ DeMarco]

Liquid Aloe.
Methylated B-12. (Methylcobalamin)
Liquid Caprylic Acid
Plant-based protein powder (on gym days or when protein is lacking)
Glutathione

 

[Kak]

I also take a gulp of Apple Cider Vinegar every day. Tastes like crap, but it does wonders to keep you from ever feeling bloated.

 

[stevenknow]

Evidently I had a deficiency in omega 3s because I started taking fish oil a few months ago and it has, without a doubt in my mind, given me energy and mental clarity.

Just incase someone stumbles onto this thread thinking that Omega 3 from Flaxseeds, Chia Seeds and other Plant Sources are the same as Omega 3 from Fish Sources.

Sadly, it is not

The type of Omega 3s coming from Plant Sources (ALA) isnt the same as the Omega 3s coming from Fish Sources (EPA & DHA)

I should however mention that your body naturally converts Plant Based Omega 3 (ALA) into the ones you get from Fish Sources, however only a very small percentage gets converted

 

[MidwestLandlord]

D3
Zinc
Liquid fish oil (omega 3's)
Theanine
Apple cider vinegar
Metamucil
Beef liver

I mix protein powder, apple cider vinegar, Metamucil, and liquid fish oil into a shake every night.

With the apple cider vinegar, I drink the high quality glass bottled stuff that contains the mother. But I also buy the crap that comes in a gallon jug and soak my feet in it (undiluted) twice a month or so. Makes my feet feel like a million bucks!

 

[Boo]

The only real way to do this is to get a full blood panel with all of your vitamins and mineral levels and then ask for a copy. They'll probably tell you that you're within normal ranges, but those ranges are so freaking low it's ridiculous. They basically just mean that you're not deficient to the point of developing serious health problems like scurvy, but that doesn't mean that you're anywhere near optimal.

If you're not going to do that, most people eating a Western diet can safely supplement:

Vitamin D3 - most of us don't get out enough in the sun. I take 5000 IU per day and sit at upper normal levels even though I spend less than a few minutes in direct sun daily.

Omega-3 Fish Oil or Krill Oil - Western diet is far too high in Omega-6 and way too low in Omega-3, you can balance this by eating less wheat products and taking fish oil. I take 4 tablets of 1000mg each day, coming to 1760mg of EPA and 1120mg of DHA.

Multi-vitamin - Some major studies show that they don't work, those studies are bogus. The main two cited were short term and they evaluated effectiveness by asking people over the phone whether they felt better and another commonly cited study said they don't work because they didn't improve the condition of people already suffering from fatal conditions.... Multi-vitamins work and they are so cheap that you have no reason not to take one.

B12 - I'm a little more reluctant to suggest that everybody supplement B12 but most people can take a low dose supplement.


For me, I noticed a reasonable difference from taking these three. My brain fog reduced, less depression and slightly more energy. But the biggest change came from doing cardio for 30 minutes daily, game changer.

 

[biophase]

I would try it anyway to see what you think. The sushi you eat may or may not give you the DHA that can be so good. I like sushi too, but I still take the caplets on days I eat fish.

Ok, well I sell supplements now so I have 2000 bottles of fish oil at my warehouse. Might as well take some owner benefits! lol

 

[stevenknow]

I also take a gulp of Apple Cider Vinegar every day.

I've read that Apple Cider Vinegar are also great before meals, it does something which allows your body to absorb more nutrients from the food that you're eating

Just wondering, how much Apple Cider Vinegar do you take daily?

I take about a shot glass worth of AVC a day but I'm not sure whether that may be too less to have any positive impact

 

[Rhino]

Don’t know if this counts as a supplement as such, but I’ve been drinking kefir everyday for the last 9 months or so and I’ve definitely noticed some positive benefits. Firstly, I’ve lost weight, not that I’ve ever been overweight, but my body fat has noticeably decreased.

Secondly. It’s really good for your stomach, if you’ve ever got any stomach issues just drink some kefir and it just goes away instantly. Last week I went to a friends wedding and drank way too much as is usual at these kind of events. In the morning my stomach felt like a void, like there wasn’t enough grease in the world that could fill it. Usually for me this feeling lasts most the day, but when I got home, I drank some kefir and I instantly felt normal again.

Also I’ve not been Ill once since I started drinking the stuff, that’s despite everyone at my work and in my house being sick during that time.

The only problem most people have with it is that it literally is and tastes like fizzy sour milk.

 

[WJS]

Had my blood test recently and the doc advised me to take fish oil to balance out the HDL and LDL (good and bad cholesterol). The effect was almost immediate as I feel more energetic and alert.

Aside from fish oil, I've also been taking spirulina and chlorella. These two have been dubbed the "superfood" by many people. I take them mainly to counter the lack of vegetable intake as most food you buy nowadays has way too much meat and fat but not enough portion of vegetable.

 

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[Timmy C]

Protein and creatine.

Keep in mind if you diet inn't on point supplements wont help you.

 

[Alex Nolte]

What I take daily and highly recommend to everybody else:

• 3g of EPA/DHA out of fish oil capsules
• 4000 IU vitamin D3 (anything up to 10k is safe, but 4k is usually enough, if your living in a very sunny area then even less)
  
• 200mcg vitamin K2

What I take to boost my performance in the gym

• 5g of creatine monohydrate (daily)
• 250mg caffeine + 250mg l-theanine (pre workout, can also be used for hustling)
  

Benefits of each:
fish oil: bone & joint health, cognitive function & brain health, cardiovascular health, liver health, antiinflammatory effect
vitamin D: general health, antiinflammatory effect, immunity, bone & joint health, cognitive function & brain health, insulin sensivity, cardiovascular health, libido
vitamin k2: bone health, cardiovascular health, works synergistically with vitamin d (so the effects of each are improved), makes sure that calcium gets to all the right places in your body and therefore prevents arterial calcification

creatine: more power in things like sprinting or strength training
caffeine + theanine: alertness, clarity, calm focus (theanine prevents the caffeine "shakiness" from occuring)

 

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[heavy_industry]

80% of health outcomes will come from diet and exercise. You can't use supplements to counteract a bad diet that causes you inflammation.

Once the diet is on point, one of the best stacks of supplements is:

• Vitamin D3
• Vitamin K2
• Magnesium (only bioavailable types, not oxide)
• Omega-3 fatty acids, preferably from food sources to avoid the risk of oxidation

All bodily functions will be improved by this stack, but especially the cardiovascular system, where it works synergistically.
The Omega-3 reduces inflammation, magnesium relaxes the blood vessels and lowers blood pressure, vitamin K2 removes calcium from arteries and soft tissues, and vitamin D shoves that calcium back into the bones.

In addition to this stack, I am currently taking a bunch of herbs to lower inflammation. The most potent one being turmeric (with black pepper for better absorption).

But as I've said in the beginning, the overall diet and exercise protocol will generate the bulk of the results. That's what needs to be addressed first, before beginning any supplementation.

 

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[MJoo]

My spouse and 4 children uses two 100% plant-based supplements. A multi-vitamine and a glyconutritional product. Have seen indeed bizar results with people getting their health back using products so we are taking them to prevent and to get most out of life.

 

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[Raoul Duke]

Apple Cider Vinegar

[News] Apple Cider Vinegar Helps Fight Body Fat (+ more)

 

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[eliquid]

I don't want to toot my own horn, but I actually take the supplement I sell with my partner which contains:

Noopept
L-Theanine
OCTOPAMINE
METHYLCOBALAMIN
Huperzine A
Alpha GPC

We target the focus/energy/concentration/memory/attention market.

New formula coming out soon, so will prob have to change this up when it hits.

.

 

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[Walter Hay]

At 80 years of age I am still alive! The remarkable thing about that is that at various times, due to lifelong chronic illness I have received prognoses of early death.

There were two turning points:
1. At age 30, near death, my life was saved by fasting under the guidance of an excellent naturopath. Water for seven days, followed by 2 days diluted fruit juice, then 2 days of slow introduction to whole food. At the conclusion of that process, for the first time in my life I knew what it felt like to be well.
2. At age 45 I learned about Orthomolecular Medicine. As a result, I have for 35 years been taking more supplements than most people could imagine.

I recommend at least browsing this site DoctorYourself.com: Andrew Saul's Natural Health Website by a brilliant Orthomolecular Physician.

Final note: Most vitamin and mineral supplements are far too weak to be a lot of use. Most notably "Mega" multi vitamins, but it applies to a wide range of supplements. The reason is that they are based on the RDA. RDA's in most cases are way too low to maintain good health.

Walter

 

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[Rob Tennant]

High quality fish oil supps are good. I don't eat much fish so I do take fish oil.

I let my blood test results warrant the usage of supps, and only if I can't economically/reasonably bring up the deficiency thru real food. I would highly suggest people get a thorough blood test and go from there.. Its expensive but worth it if you can do.

Then in a month or so, after trying to bring up your deficiencies thru real food (preferable) or supps, re-test your deficient areas only (much cheaper) to confirm what you've done has worked. How do you know what to supplement if you don't know your deficient areas?

 

[Argue]

I used to take fish oil but stopped because I didn’t feel any effect.

The only thing that gives me a boost is coffee or beer. Not healthy choices tho.

 

[Tommo]

You can but it's gross still so id rather just slam it.

Kak, I read somewhere that drinking it straight can damage your throat so I always have it in a glass of water. For the last 3 years I have taken a supplement called Green Supreme by San. It's is full of veggies and my wife who had all sorts of stomach issues felt better soon after joining me in taking it every day. It is also suitable for Vegans. It helps me in my busy lifestyle and I can't imagine not using it.
PS I don't have any affiliation with the company but maybe I should.

 

[Kak]

Hey Kak,

i have no experiences with fish-oil but i'm taking in 20g of flaxseeds and sesame seeds every day for omega 3 & 6 with no noticeable effects.

I also take B12 1.000IU every 2-3 days, which where a major game changer. It felt like i've been behind a wall of fog all day before, compared to after taking it for 1 week. You feel more awake and all tasks throughout the day just come easier. Just my experiences. This wears off after you've taken if for while though - or it's just the new standard who knows.

They say the fish or krill based oil for omega 3 is way more potent than plant based. I’m not an expert, but someone told me that.

 

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[rogue synthetic]

In the past I have been the guy that calls supplements “snake oil” a bunch of too good to be true BS... I couldn’t have been more wrong about fish oil...

Evidently I had a deficiency in omega 3s because I started taking fish oil a few months ago and it has, without a doubt in my mind, given me energy and mental clarity.

I found out the hard way that about 98% of my life-time struggle with depressive feelings is due to omega-3 deficiency. If I drop it for more than about 10 days at a stretch, I get a feeling that I can only describe as my soul rotting from the inside while being eaten by carnivorous worms.

4-6 grams a day plus at least 5000 IU of vitamin D keeps me humming along nicely.

 

[DST]

Used to take many years ago, now I don't take any regularly at all. Actual studies from non-biased institutions have correlated several long term supplement use with negative side effects. There is one effect they do give though, which is one of the most proven effects in medicine and is called "placebo". Our biology is very very complex and not yet fully understood, and a lot of the assumptions people have about vitamins doesn't hold much ground. And the argument "we need to increase our intake of chemical x 10000% because the western diet is bad!!1" always sounded like horoscope-tier to me, please tell what direction of diet should we emulate since the western is so bad then lol

It’s possible that the chemicals in the fruits and vegetables on your plate work together in ways that scientists don’t fully understand—and which can’t be replicated in a tablet.

Studies from Harvard don't find any proof fish oil prevents heart problems, antioxidant supplements seem to actually increase cancer, and probiotics can disrupt normal flora which can give brain fogginess.

Do vitamins and supplements work? Two decades of studies say no

The Dark Side of Antioxidants

Probiotic use is a Link Between Brain Fogginess and Severe Bloating

4000 IU vitamin D3 (anything up to 10k is safe, but 4k is usually enough, if your living in a very sunny area then even less)

Such a stupid and dangerous thing to say. We simply don't know much about its long term use in detail to say anything for certain.

Too much vitamin D can be harmful, including (ironically) increasing fractures, falls, and kidney stones, and can be toxic by causing excessive levels of calcium. Although not proven, high vitamin D levels have been associated with prostate cancer, pancreatic cancer, and mortality. A recent study found that use of high-dose vitamin D supplements increased over a 15-year period.

So how much is too much? For adults, toxic effects increase above 4,000 IU per day. The recommended dietary dose of vitamin D is 600 IU each day for adults 70 and younger and 800 IU each day for adults over 70. To put this into perspective, 4 ounces of cooked salmon contains approximately 600 IU of vitamin D.

Vitamin D: Finding a balance - Harvard Health Blog




Not saying supplements are bad as they have benefit to some people, but even water is dangerous if you megadose it. Regularly consuming huge doses of anything for months or years without any proven need for it seems kind of thoughtless

 

[luniac]

I just eat as organic as i can with high fats and fast ~20 hours a day.

 

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[Danny Sullivan]

Hey Kak,

i have no experiences with fish-oil but i'm taking in 20g of flaxseeds and sesame seeds every day for omega 3 & 6 with no noticeable effects.

I also take B12 1.000IU every 2-3 days, which where a major game changer. It felt like i've been behind a wall of fog all day before, compared to after taking it for 1 week. You feel more awake and all tasks throughout the day just come easier. Just my experiences. This wears off after you've taken if for while though - or it's just the new standard who knows.

 

[Niptuck MD]

grape seed extract, bcaas, glutamine, vitamin D3 and CoQ10.

 

[CROJosh]

Used to take 10-12. D3, krill oil, magnesium, ala, curcumin, coq10, green tea, l-carnitine, l-theanine, berberine, creatine, ginseng and others depending on the recommendation. Had a bad panel and got a little nutso for a couple of years. Went from that - a labdoor-reading, examine. com report-buying, pubmed-addicted supplement junkie - to not taking any.

I'm not anti-supplement, in fact after taking fish oil 2 years ago to lower my triglycerides it absolutely worked. I made no other changes to my diet and went from high to normal in 6 months. So I may take something again in the future if I'm deficient but my labs have never been better and I'm spending, no joke, about $600 less per month on food and supplements.

 

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[SquatchMan]

I take a standard multivitamin. I probably should work on improving my somewhat crappy diet of rice, vegetables, eggs, and pork.

I take vitamin tablets x2 daily, made up of Vitamic C, Garlic Extract and Propolis.

Used to take Dr. Formulas's DHT-blocker pills to prevent/delay hair loss, but I need the $ for my hustle, so stopped that.

DHT blockers can have some nasty side effects too. I used minoxidil, but that gave me dandruff. Now I just shave my head.

 

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[GPM]

I used to take fish oil but stopped because I didn’t feel any effect.

Go read a little bit about myelin and then see if you change your mind and start taking them again!

 

[ChrisV]

In the past I have been the guy that calls supplements “snake oil” a bunch of too good to be true BS... I couldn’t have been more wrong about fish oil...

Evidently I had a deficiency in omega 3s because I started taking fish oil a few months ago and it has, without a doubt in my mind, given me energy and mental clarity.

Speaking of mental clarity, I have only just realized how badly eating poorly effects me. As someone who used to get brain fog. Eating clean helped, fish oil blew my doors off and gave me an adderal like mental clarity.

What do you guys take? What have you noticed? My interest in general performance is piqued.

@GPM recommends Krill Oil over fish oil for several reasons so I’m trying that today.

Wow, how did I miss this thread? This is one of my favorite subjects, if not #1

I have a Facebook group dedicated to stuf like this:

Upgrade Your Brain - Practical Science To Get The Most Out of Life

Totally agree with @GPM about Krill Oil. It's much better due to the Mercury content.

Plus a lack of Omega-3s can be brutal. Your brain is literally made of fatty acids.

How Omega-3 Fish Oil Affects Your Brain and Mental Health

So Omega 3 and a good multivitamin are absolute essentials.

My suppliments? Right now I take a supplement called Qualia, which I find to be very helpful.

In terms of which I take.. I posted this a while ago, which is a statistical analysis of the best supplements for different effects.

Absolute best Nootropics (Smart Drugs) for boosting Motivation, Memory, Focus and Mood



For my ADHD I take Modafinil and sometimes Phenylpiracetam. Modafinil is like Adderal (just as effective,) just way safer without the potential for addiction.

Evidently I had a deficiency in omega 3s because I started taking fish oil a few months ago and it has, without a doubt in my mind, given me energy and mental clarity.

Remember a while ago I made a post about my former Depression and how I had to use Science to overcome it? Well that was exactly what I had to do. Took 5-HTP (serotonin boosting) supplements, Omega 3 Fish Oil, and changed my diet. It literally knocked out a 10 year long depression in a week. Adn this was severe depression. It was the miracle cure that you never hear about.

My interest in general performance is piqued.

I know this isn't a supplement but one of the best things:

On top of it’s other benefits, exercise may make you a better worker.


Here’s a cheatsheet of the things that will have the most major impact:



Video games you might be like “WTF” But they improve Executive Function (higher order thinking.) Sports too.