Vitamins

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File: c007a2cc1664290⋯.jpg (295.63 KB, 640x480, 4:3, fruits.jpg)

Vitamins /fit/izen 02/07/18 (Wed) 04:36:36 No.133569

How many vitamins do you take? Im taking a multivitamin, a fishoil pill and a dedicated vitamin D supplement, this is my daily intake:

Multivitamin

>Vit A - 800ug

>Vit D - 5µg (200 IU)

>Vit E - 12mg

>Vit K - 75µg

>Vit C - 80mg

>Vit B6 - 1,4mg

>Vit B12 - 2,5µg

>Zinc - 5mg

>Iron - 4mg

Fishoil supp

>Omega 3 - 2000mg

Additional Vitamin D supp

>Vit D - 25µg (1000 IU)

I've read that this is way too little Vitamin C, and that many bodybuilders actually take insane amounts, like 2-8g daily, because it reduces cortisol and thus prevents overtraining. I've also read that the recommended amount of Vitamin D is more in the range of 5000 IU (125µg) for an adult (assuming white, usually indoors and clothed, in a moderate climate). Do you spot any deficiencies here? How much do you take? When do you take it?

/fit/izen 02/07/18 (Wed) 05:33:15 No.133570

You definitely want more vitamin C. Don't take it all at once since it's water soluble and will quickly flush from your body through your bladder if unused.

/fit/izen 02/07/18 (Wed) 06:15:54 No.133572

File: e347d7a344ce9e3⋯.jpg (1.96 MB, 3006x3343, 3006:3343, zincd3.jpg)

This is what I take in addition to a standard multivitamin, fish oil and 500mg vit c.

I prefer these brands because the zinc is in the most bioavailable form and comes with a bit of magnesium already included to further aid absorption. And the D3 I use does not contain soy like most store brands.

/fit/izen 02/07/18 (Wed) 22:49:23 No.133605

>>133569

Fuck multivitamins. They'll keep you from getting scurvy, but that's about it. I take specific supplements for each of the vitamins that I care about. I take B6 and B12 for metabolism, D3 for hormones, zinc and magnesium for bone health. Similar to what you're taking, right? Only I'm taking 5000 IUs of D3, 100mg of B6, 1000µg of B12, 500mg of magnesium, and 50mg of zinc.

I take these once daily whenever I feel like it, but usually with breakfast or lunch. The D3 is supposed to help you wake up, but I don't notice anything.

TLDR increase everything by an order of magnitude

/fit/izen 02/07/18 (Wed) 23:50:26 No.133609

>>133569

>iron and fish oil in a single supplement

>iron as a supplement at all

Enjoy your lipofuscin.

/fit/izen 02/08/18 (Thu) 00:09:39 No.133610

>>133609

>>iron and fish oil in a single supplement

No, those are two different ones, the multivitamin contains iron, the fishoil supp contains fishoil.

>Enjoy your lipofuscin

Elaborate please

>>133605

>increase everything by an order of magnitude

Will do, especially Vitamin D, C and Zinc

/fit/izen 02/08/18 (Thu) 00:11:52 No.133611

>>133610

>No, those are two different ones

Apologies. Although if you take them both at the same time it would be like having them in a single supplement.

/fit/izen 02/08/18 (Thu) 03:26:00 No.133620

Vitamins D and K

C buffered with electrolytes

Zinc

Magnesium sometimes but only if I'm feeling too strained; otherwise just milk and yogurt

L-Agrinine for the pump

/fit/izen 02/09/18 (Fri) 20:23:45 No.133668

>>133569

>Vit D 5000 I.E.

>Vit C 1.5g

>zinc 25mg

and a Multivitamin