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What is your daily supplement regimen? I've found quite a few comprehensive Q&A's along with explanations for some individual vitamins and minerals.

However, I'd like to see what people take on a day-to-day basis along with a basic reason they take them and maybe any thing they noticed when they started or stopped taking them. I'm interested in a day-to-day regimen not a regimen that you would use for say the common cold or the niggles.

I'm also sure some folks don't supplement at all and interested in the logic behind your thinking.

I'm particularly interested in majkinetor's regimen.

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fish oil for overall health and disease resistance. zma at bedtime for better sleep and faster recovery in addition to being a supplement for any deficiencies i may have. – jesuisjuba - paleorepublic.com Oct 20 2011 at 14:02

16 Answers

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I am on everything, many things in megadoses :) It depends only on how much I am willing to spend on it next month.

Oh, since you are particularly interested in my regimen, lets me elaborate.

Ordering by the value, i.e. higher the number, bigger probability that supplement goes out if I don't have time to buy it or don't have enough cache.

Normal, unstressed protocol, almost 2 years.

  1. Vitamin C, 3x3g - 4x3g. As acid and/or as sodium ascorbate.
  2. Vitamin D3, 2.5K - 5K IU (as drops) with or without AD liquid cod liver oil.
  3. Liquid omega-3 fish oil, 1 - 2 tsp (500mgDHA/EPA per tsp), depending on fish consumption.
  4. Magnesium, 300 - 1000 mg, as citrate or carbonated water with natural Mg, depends on vegtable and nuts consumption.
  5. Selenium, 250mcg via 4-6 Brazil nuts.
  6. Iodine, 500mcg - 1000 mcg, via Kelp (testing Lugol's solution now) or enriched mineral water with natural I
  7. Multivitamin for body builders with highest Bs and chelated minerals (usually Natrol One sometimes Scitec Nutrition. Sometimes I switch it for Mumiyo tablets.
  8. Coenzime Q10, 30mg, improved absorption formula (300-400% boost), always Japanese one.
  9. Zinc-Gluconate, 25-50mg
  10. Vitamin E, 0-200 IU as mixed tocopherols, depnding on PUFA usage.
  11. Soy lechitin granules, 0-2 tsp depending on egg/shiitake consumption.
  12. Inactivated baking/brewers yeast, 0-2tsp, depending on multivitamin presence.
  13. Piracetam, 3-5 x 800mg, in periods, depending on what I do in life.
  14. Vitamin K2 MQ-7, 50-100mcg.

In some scenarios, not that often:

  1. Probiotics, depending on fermented food usage and or GI status.
  2. Creatine/Protein shake ,depending on physical activities
  3. Ehinacea, Propolis - if I feel something is comming.
  4. Alkylglycerols, if I feel my immunity is down.
  5. Hydergine, if I need more brain boost.
  6. Clay, if I feel I need clean up.
  7. NAC, if I feel I need glutathion boost.

If I had resources I would definitely use LiveOnLabs liposhperic C & GSH and probably some transfer factors, and alpha liphoic acid if I didn't have amalgam.

I always have backup firm and switch it, because I don't like vendor lock in.

For all that only CoQ10 and fish oil and multivitamin are pretty expensive here, so sometimes I don't have enough money for it, since I have several more heads in the house which require supplements. The types I buy are pretty expensive, I don't buy junk supplements, only hi q.

I aim never to skip bold ones if possible. For the logic behind it, I think you should see my vitamin related posts: Ultimate supplements, how do you decide what supplements to take, vitamin C supplementation, Is ascorbic acid not vitamin c and others.

I regularly test clinical markers to make sure something is not problematic. So far, with this protocol, I have the best blood markers since last 10 years.

Ofc, food is most important, I do rarely eat industrialized food, only custom cooked one. I often eat all meats, liver/heart, lots of vegetables including moderate amounts of potatoes and legumes, rarely fruit (bannana, kiwi, seasonal) and fish, black chocolate binge in periods, white tea, lots of very high fat dairy not including milk, and regularly all nuts. I eat wheat/grains and sweets during weekends on cheat day, but not that much.

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OK, posted details. – majkinetor Oct 20 2011 at 12:25
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 sooo youre about as doped up on supps as quilt. – Mallory Oct 20 2011 at 15:57
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 @Mallory: I look at that as a food. When sugar was isolated, and people started do binge, nobody said "soooooo, you started to dope yourself with sugar". The difference between C and glucose is trivial, even same transporters are used. So its a matter of view I guess. – majkinetor Oct 20 2011 at 16:27
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 Everything you have today, basically, is isolate, on some level unless you live on some other planet. Its time we stop pretending we eat pure and natural food. That concept doesn't exist today. If we are eating junk, lets at least get the bust junk available. – majkinetor Oct 20 2011 at 16:29
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 Maj plus one. Your line of reasoning is refreshing. – The Quilt Oct 20 2011 at 23:57
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I don't take the same vitamins every day, because most of them are in over-dosing quantities (even if RDA values might be a joke for some, I rather not risk it). So I take D3, K2, calcium, selenium, Alive multi-vitamin, super B-complex (thiamin B1 is way too high at 6,667% in it so I take 1/3 pill), PQQ, Q10, iron+C+B12, magnesium, hda/epa. The only vitamin I take daily (sometimes as little as 400IU, some times as high as 2500 IU), is the D3. K2 is the second most vitamin I get. The rest, I take sporadically. For example, if I'm eating fish, I don't take DHA/EPA, there's no point.

I believe I will make a chart with high-vit foods, and eat these foods instead. For example, instead of getting selenium pills, all I have to do is eat one or two Brazil Nuts. They have more than all the selenium I need. So why should I buy the pill, when I can eat a brazil nut? Making a food plan like that for most important vit/minerals, it should remove the need for all pills, except possibly for D3, and an occasional multi-vitamin. The PQQ and Q10 aren't found in foods, but they're kinda weird to begin with... I have trust issues.

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I like to go to grocery stores and look at nutrition labels, it's a pretty nerdy thing I do I just read them and go look the chemicals up on academic databases for my general collection of useless knowledge, today I happened to read the labels of about 50 different supplements. So many of them were over 1000%. Woah. I myself don't supplement, I rub some E on my skin and take an aspirin here and there but that's about it. Quite frankly I'm terrified of them. I like to do the food approach I just mix and match foods and try to get over 100% for my vitamins and minerals. – Edward J. Edmonds Oct 19 2011 at 23:04
Even something as "accepted" as CLO, I'm skeptical of because my grandmother and great grandmother both Okinawan never ate fatty fish, they always ate white fish. And I've always preferred white fish as well. – Edward J. Edmonds Oct 19 2011 at 23:07
Thanks for sharing Eugenia. – Edward J. Edmonds Oct 19 2011 at 23:08
i believe brazil nuts are higher than most grains in phytic acid – Payam Oct 20 2011 at 1:58
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 I challenge you to find a brazil nut that isn't rancid (or 2) even in the shell. – Richard N Oct 23 2011 at 1:45
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Vitamin D3 - 2000-4000IU

Magnesium - 400mg

Zinc - 50mg

Vitamin C - 2g

Some kelp or dulse a few times a week for iodine.

Pretty standard stuff. I'm taking the zinc to correct a suspected deficiency - will probably cut down to 25mg in a couple of months. Since I've started taking it, my hair, skin, and nails have been awesome. Thinking about adding K2 and red palm oil for vitamin E.

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I see the iodine thing come up a lot recently, I just use iodized salt. I use that for seasoning and regular old sodium chloride for cooking, not sure what happens to the iodine when it's heated on the stove otherwise I'd probably use it all the same. – Edward J. Edmonds Oct 19 2011 at 23:32
It evaporates.... – majkinetor Oct 20 2011 at 13:10
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D3: 8,000 IUs
I keep my D level above 80 ng/ml to avoid any asthma symptoms.

Krill Oil: 1000 mg
I don't eat much fish, but when I do, I skip this.

Zinc Picolinate: 50 mg
I am remedying a deficiency. Will drop it down to 30 or less in a month.

Magnesium Citrate: 200-400 mg
Take 1 hour before bed to aid sleep, etc.

B: 50 mg Multi
I don't eat many veggies due to problems digesting FODMAPS, so this is insurance.

C: 500~2000 mg
When I feel like it--under extras stress, eating too much sugar, etc.

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What brand do you use for your B supplement? – Phoenix Oct 20 2011 at 0:24
NOW brand. I generally buy it at iherb.com – Dragonfly Oct 20 2011 at 2:53
There is no need to buy 50mg B as you can find multivitamin with same amount for the similar price. – majkinetor Oct 20 2011 at 13:13
Maj- this is a cheap B MULTI made by NOW. – Dragonfly Oct 20 2011 at 14:22
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5,000 IU vitamin D3 from NOW

50 milligram zinc from twin labs

15 mg vitamin K2 menatetrenone from Thorne

3 teaspoons worth of natural calm taken in two 1.5teaspoon servings during the day

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I was doing daily: 2.5 grams DHA/EPA, 2000-3000 IU D3

But recently altered that to: 2.5 grams DHA/EPA, 5000 IU D3, 100 ug K2, 50 mg Zn

B Complex with C, Mg and K are intermittently dosed. Generally when I feel a need. I can't do A or E in high doses or even in multivitamins, as I end up with acne issues.

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Daily I take- 200mcg selenium

150mcg iodine

50000IU vit A

2000IU vit D

400mg magnesium

1-2g vit C

5mg K2 mk-4(only take this every third day)

1-2tb Beef liver powder

100mg Niacinamide

25mg zinc

I'm gonna add Vit E and Aspirin once I get some extra cash to order them. I do them all for various reasons, a lot of it is based off ray peats work. This regimen+my personal diet has helped me in numerous ways.

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How long have you been taking 50000IU retinol? – Simibee Oct 19 2011 at 22:30
I do the Aspirin thing on and off, I use "Unique E" on the skin. I'm not sure what Ray recommends for daily aspirin dosage. – Edward J. Edmonds Oct 19 2011 at 22:37
What's the source of the Vitamin A? – Edward J. Edmonds Oct 19 2011 at 22:38
I've been taking around 20-50k IU for a couple months now. I get the vit A from whole foods, just there generic stuff. I wouldn't take that much vit A though if your thyroid is low as it can inhibit it even more. – cliff Oct 19 2011 at 22:53
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 Because that's how much I need, i get acne without that much. Retinol is only becomes toxic in high doses if your vit D/k deficient or hypothyroid. Theres evidence that you can safely take up to 100k IU if you have the other factors. The toxicity is way overstated by conventional wisdom. – cliff Oct 20 2011 at 11:11
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I take a supplement called "Melissa" at bedtime to manage absolutely crazy levels of stress and help with sleep. It's a combination of B vitamins, melissa oficionalis (lemon balm), valerian, and magnesium. This is a consistent supplement for me.

I use a thyroid nosode (recommended by my holistic neurologist). This is a consistent (daily) supplement for me.

I take serrapeptase enzyme (again, recommended by my holistic neurologist to help repair some of the CNS inflammation from my MS). This is a daily supplement for me.

I supplement with Vitamin D3 drops (1000- 5000 IU) on the days when I am not able to spend at least 30 minutes outdoors. This I only do maybe 10 days a month, and try to make sure that most of my D3 comes from being outside

I supplement with Vitamin C (3000 - 10,000 mg)if my immune system is having a hard time, or if a lot of people around me are getting sick. This is only an occasional supplement for me -- usually seasonal, and usually only in large single doses, since I can't actually -eat- citrus fruits.

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Large single doses of C are not effective at all. – majkinetor Oct 20 2011 at 13:12
2 
 That hasn't been my experience over the past 4 years, since I've managed to avoid all of the upper respiratory infections that have made their way through both my home (with teenagers in school) and at work (I work in a hospital)... but my experience is purely anecdotal, so folk are welcome to take it for what they think it's worth. smiles – Firestorm Oct 20 2011 at 16:41
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600mg Calcium citrate & 400mcg of Folic Acid in the morning.

Calcium to prevent formation of kidney stones and round out what I may not get from diet (I average 400-500mg of calcium/day from food).

Folic Acid to prevent lethargy and inability to focus. I've noticed that folic acid alone does not have as marked an effect on my mood and energy levels as a B-Complex vitamin does. I manage to get all or nearly all of my B-vitamins from food sources.

500mg Magnesium at bedtime, again to top off what I don't get from food.

That's pretty much it.

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Calcium for kidney stones ?! Mg is related to it, calcium can make kidney stones. – majkinetor Oct 20 2011 at 13:14
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 Low calcium has been linked to oxalate stone formation. Citrate competes with oxalate, and is the best source of calcium for those prone to stone formation. – Nemesis Oct 20 2011 at 14:05
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5000 IU Vitamin D3 in the morning because working inside sucks

2 teaspoons Natural Calm at night because foods that used to provide this no longer do

Everything else comes from actual food, the way it's supposed to.

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This is mine EXACTLY! 100% agree. D3 because sadly I'm not able to get enough sun up in the cold north. And magnesium since it is so depleted from the soil and therefore food/plants. – Fonda Jan 20 at 14:24
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Omega 3 Fatty Acids 2,800 mg n-3/n-6 balance: EPA 1,600mg; DHA 1,000mg

Vitamin D 4,000 IU Autumn dose

Vitamin K-2 (MK4) 100 mcg Carboxylation

Alpha Lipoic Acid 600 mg Neuropathy; insulin mimetic

Biotin 10 mg Companion w/ALA

Chromium 200 mcg Insulin mimetic

CoQ10 100 mg Antioxidant

Iodine (Kelp & Prolamine) 2,400 mcg Suspected hypothyroidism

Selenium 200 mcg Suspected hypothyroidism

Magnesium 870 mg Gut antioxidant

Vitamin C 1,000 mg Gut antioxidant

Zinc 15 mg Gut antioxidant

Copper 2 mg Gut antioxidant

N-Acetyl-Cysteine (NAC) 600 mg Gut antioxidant

Choline 250 mg For not eating liver

Also, daily dosage: 1 tsp Epsom salt, 3 cups of Green Tea, 1g of Nori, 6 oz. of homemade Kombucha, 1tsp of Turmeric powder, 1tsp each of Thyme, Oregano, Rosemary and Ginger with steak or pork, 3 Brazil nuts, 20g of Lindt's 85% dark chocolate.

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Gorgeous list..... – The Quilt Oct 21 2011 at 0:00
Yeah, great. Are you diabetic ? BTW, I wouldn't take 'gut antioxidant' because they are 'gut antioxidants'. Those have much more important roles in the body. I guess my large vitamin C amounts cover gut antioxidation to full extent. – majkinetor Oct 21 2011 at 6:41
Thanks, Quilt. It will be perfect as soon as I rid of Lindt's dark chocolate; I'll eat the remaining 3 I have. Plus I'll switch over to 5mg of K-2 MK7, some oliver leaf extract, and beetroot juice. What say you? – Namby Pamby Oct 22 2011 at 3:36
Parsley, Sage, Rosemary and Thyme. Remember me to one who lives there ... – Namby Pamby Oct 22 2011 at 3:40
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10,000 IU D3 400mg mag citrate

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more than 5 supplements is insane.

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Here are some that I use and recommend. I have no financial ties to them. I buy them from Amazon, Vitamin Shoppe, Lucky Vitamin, and Vitacost- depending on what's on sale. I'm sure there are others but this my research.

The kicker is that some of these same companies when you change to another dose say a greater IU of Vitamin D or Kelp they add soybean oil, soy lecithin, or olive oil so read the labels carefully!

Also the Rainbow Light Organic Men's formula has a trivial amount of iodine 55 mcg/4 capsules whereas the Womens' has 75 mcg/4 capsules and Prenatal has 150 mcg/4 capsules.

1) Rainbow Light Certified Organic Womens, Mens, and Prenatal formulas/4 capsules daily are

Free Of: Artificial colors, flavors, sweeteners, preservatives, sugar, lactose, gluten, yeast, milk, eggs, soy, nuts, fish/shellfish and wheat.

2) Citracal Plus 2 tablets/day includes Vitamin D3, zinc, magnesium, copper, etc.

3) NOW Zinc Picolinate 50 mg/tablet

Free of: sugar, salt, yeast, wheat, gluten, corn, soy, milk, egg or preservatives.

4) NOW 150 mcg Kelp (Iodine)/tablet

Contains no: sugar, salt, starch, yeast, wheat, gluten, corn, soy, milk, egg, shellfish or preservatives.

5) Carlson Cod Liver Oil/Fish Oil (both Lemon and Regular Flavor) liquids and capsules

EXCEPT Very Finest Fish Oil SOFTGELS or Fish Oil Multi

No gluten, corn, milk, soy, yeast, sugar, salt, preservatives

6) Nature's Bounty D3 400 IU/tablet

NO artificial color, flavor, sweetener, preservatives, sugar, milk, lactose, soy, gluten, wheat, yeast, fish, sodium

7) KAL Magnesium Orotate 200 mg/2 tablets daily

Does Not Contain: Yeast, wheat, corn, milk, egg, soy, glutens, animal derivatives, sugar, artificial colors, starch or preservatives.

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So everyone has different needs and values. I'm on a strict candida healing protocol (body ecology diet). In addition to eating as much cultured vegetables, bone broth and soon raw cultured butter and kefir, these are the supplements I'm taking for restoring and maintaining general health, treating eczema, food sensitivies, immune dysfunction, candida overgrowth/dysbiosis and intestinal permeability (leaky gut), and for experimentation:

4 grams L-glutamine powder (each morning for intestinal healing)

400mg chlorella for nutrition and detoxification in the morning; along with a blended beverage of 1 teaspoon MSM powder, 1/2 teaspoon acerola cherry powder, juice of 1/2 lemon, 1/4 teaspoon bentonite clay/zeolite powder blend, and a few drops salt brine. I drink this shortly after waking.

2500mcg (Jarrow) methylcobalamin

half-dropper full Surthrival Chaga 1:1 Dual extract (for broad-sprectrum and immune support)

1 dropper full astragalus extract (for immuno-modulatory polysaccharides)

Zymessence systemic enzymes (once immediately upon waking, and right before bed; for regeneration, immune-restoration, inflammation-normalization, etc)

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Good topic. I take fermented cod liver oil and high-vitamin butter oil after each meal because they're supposed to be extremely nutrient dense and provide many important nutrients that may otherwise be missing, along with bitters (brand: Swedish bitters) because bitters are also supposed to be one of those nutrient-dense foods, but mostly because it's a little like brushing my teeth, in that the taste is so strong that I don't feel much like grazing after meals if I take it.

Along with these three I take digestive enzymes with meals because they seem to help my digestion and also mitigate the damage from my tendency to not chew enough and overeat (the latter problem perhaps because of a lingering general malabsorption issue), and systemic enzymes between meals (including nattokinase) because they seem to also improve my digestion, as well as just make me feel lighter and generally better for whatever reason (brand: baselinenutritionals.com, digestive enzymes and pHi-zymes). Also I take probiotics from the same company, one in the morning, and a second one in the afternoon, except with the second I open the capsule on my tongue, take some water, and swish it around to get the probiotics on my teeth (may be useful--no idea).

That's it for now. I've experimented with all sorts of things in the past, such as multivitamins etc., but these are what I've settled onto, and find the most useful.

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