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.
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.
In some scenarios, not that often:
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.
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.
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.
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.
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
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.
Daily I take- 200mcg selenium
50000IU vit A
2000IU vit D
1-2g vit C
5mg K2 mk-4(only take this every third day)
1-2tb Beef liver powder
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.
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.
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.
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.
Supplementation Confusion 5 Answers