(05 January, 2024 - 12:35 PM)Manalishi Wrote: Show MoreAdding vitamins is usually not a direct solution to improved health, the question should be what to remove—or lower the frequency of—in your regular diet.
But nonetheless, almost all humans lack vitamin D3, so taking it and pairing it up with K2 is not inherently a bad idea, but don't except it to yield any remarkable health benefits.
Absolutely right buddy.
It is a supplement to your "regular" diet, which should be one you can live with. Don't go on a diet for a short period of time just to lose weight quickly; sure, in some situations people do that, and it even makes sense (vacations, weddings, etc.).
But you should be focusing on a long-term "healthier lifestyle". BUT! With a diet that you like and that doesn't make you throw up after every bite.
That is the baseline.
Supplements (my opinion, please correct me) and not copy and paste something because every body is different:
I won't list the benefits because you can easily get them from. Google.
- Vitamin A-Z (covers almost everything): Depends on the brand, just go with the instructions on how to consume - pills.
- Vitamin C: 1000mg time-released, get it from Amazon for e.g. - Basically everything I mention here.
- Zinc: 25mg - pills
- Vitamin D3 + K2 (The K2 component is very important if you take D3. Otherwise you will have low K2 levels - But no worries, there are enough supplements that have both in it. I would take it at least from fall to spring, because in the summer the body tanks enough D3 from the sun, but the reserves get depleted if you are not getting proper D3. Please do your research, you can go to Doc and also get a full picture of your levels, depending on that you can do the dosage. Otherwise, follow the directions on the label.
- Vitamin B12: I take it because I'm a vegetarian, so it's important to get these vitamins since they're mostly found in meat.
- Magnesium: 400mg after training
- Omega 3 acids in Fishoil capsules: Mine is empty, cant remember the dosage; but keep an eye on it since the dosage on the package does not equal the "real omega 3", so look at the label, do your research.
- Protein powder (whey): Depends on what I ate that day, but about 50g in the morning, on training days 30mg after training.
- Casein protein not needed, eat some low fat curd as last meal and then you have more or less the same amino acid profile as with expensive supplement.
I do not use things like baldrian, CBD stuff, or any new hyped supplement.
Btw. Zinc you can go up to 50mg, but check it out with 25mg first. For the first few times I would always take it after breakfast. Vitamin C made me puke on an empty stomach.
But like I said: Nutrition is the most important thing. But what you can be proud of, and what's probably more important, is that you ask for help! You want to change something.
I believe in you that you will.
Keep at it and mark my words: You have probably become fat or unhealthy, but this does not happen overnight. It is a process.
Just like losing weight or getting healthier.
If you have any questions, feel free to post here, wish you all the best!
zotix123
I've been thinking about adding a Vitamin D3 + K2 supplement to my daily routine, but I'm not entirely sure if it's something I need. I've heard that these vitamins can be beneficial for bone health and overall well-being, especially during the winter months when sun exposure is limited. I'd love to hear from those of you who have experience with these supplements. Have you tried taking a Vitamin D3 + K2 Supplement before? If so, what benefits did you notice? ![[Image: wash.gif]](https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fstatic.cracked.io%2Fimages%2Fsmilies%2Fwash.gif)
