11 replies to this topic

[JohnDoe999]

My regimen

Dear forum members

As mentioned in my introduction post, here is my regimen

A little bit about my lifestyle:
I’m passed 40. I have three small kids in the range of 1 year to 6 years.
I have a work position within economic services, where I am employed 8-16 in a position which before was a 1.5 position, i.e. that “one and a half” person was employed to fill it. They reduced it to 1, and therefore I’m rather stressed throughout major parts of the day.
After work, we take care of the kids until 1900 hours.
I rest 45 minutes, and then begin my studies on the MBA (Master of Business Administration), which I perform from 19:45 to 23:30/00:15.
I sleep from 00:00/00:45 to 05:30.
I train with weights and cardio on Saturday and Sundays, about 1.5 hours each day, but really modest in intensity. I worked as a Personal Trainer before, but today I get sick if I train with high intensity.

My regime is composed of 5 parts.
1. My standard morning supplements
2. My “before reading at night supplements”. Include some “anti-radiation” supplements, since I sit in front of the computer A LOT.
3. My “before going to sleep” supplements
4. My “when beginning to get sick/entering into very stressful periods” supplements


My standard morning supplements


1. NOW Foods ADAM Superior Mens Multiple Vitamin - 60 Tabs

3 caps, taken at once, Containing:
(Maybe I should divide the 3 caps throughout the day?)

Amount Per Serving (3 caps) % Daily Value

Beta-Carotene (as pro-Vitamin A 6 mg) 10,000 IU 200%
Vitamin C (from Calcium Ascorbate) 350 mg 583%
Vitamin D (as Ergocalociferol) 400 IU 100%
Vitamin E (from d-alpha Tocopheryl Succinate) 200 IU 667%
Vitamin K (as Phytonadione) 50 mcg 63%
Thiamine (Vit. B-1) (from Thiamine HCl) 25 mg 1667%
Riboflavin (Vitamin B-2) 25 mg 1471%
Niacin (Vitamin B-3) (from Niacinamide and Inositol Hexanicotinate) 50 mg 250%
Vitamin B-6 (from Pyridoxine HCl and Pyridoxal-5 Phosphate (P-5-P)) 25 mg 1250%
Folate (as Folic Acid) 800 mcg 200%
Vitamin B-12 (as Methylcobalamin) 250 mcg 4167%
Biotin 300 mcg 100%
Pantothenic Acid (Vitamin B-5) (from Calcium d-Pantothenate) 100 mg 1000%
Calcium (from Calcium Carbonate and Calcium Ascorbate) 350 mg 35%
Iodine (from Kelp) 225 mcg 150%
Magnesium (from Magnesium Oxide, Magnesium Citrate and ZMA®) 100 mg 25%
Zinc (from ZinMax® (Zinc Picolinate) and ZMA®) 30 mg 200%
Selenium (from L-Selenomethionine) 200 mcg 286%
Copper (from Copper AAC*) 500 mcg 25%
Manganese (from Manganese AAC*) 3 mg 150%
Chromium (from Chromium Chelavite®) 200 mcg 167%
Molybdenum (from Molybdenum AAC*) 50 mcg 67%
Potassium (from Potassium Chloride) 50 mg 1%
Saw Palmetto Extract (Berries) (Serenoa repens) (min. 45% Fatty Acids) 160 mg †
Panax Ginseng Extract (Roots) (min. 5% Ginsenosides) 100 mg †
ZMA® 55 mg †
Alpha Lipoic Acid 50 mg †
Choline (from Choline Bitartrate) 50 mg †
Kelp (Laminaria digitata)(Whole Plant) 45 mg †
Ginkgo Biloba Extract (Leaf) (min. 24% Ginkgoflavonglycosides) 30 mg †
Nettle Extract (Root) (Urtica dioica) (min. 30 ppm Scopoletin) 25 mg †
Grape Seed Extract (Vitis vinifera) (min. 90% Total Polyphenols) 25 mg †
Inositol (from Inositol Granules and Inositol Nicotinate) 25 mg †
Bromelain (2400 GDU/g) 25 mg †
Lipase (80,000 LU/g) 12.5 mg †
Papain (2,000 USP/mg) 12.5 mg †
Amylase (5000 FCC/g) 5 mg †
CoQ10 (as Ubidecarenone) 5 mg †
Lycopene (from Natural Tomato Extract) 1 mg †
Boron (from Boron AAC*) 1 mg †
Lutein (from FloraGLO®) 500 mcg †
Vanadium (from Vanadium AAC*) 100 mcg †


2. Great Earth Vitamin C-complex

Containing:
a) Prolonged Esther C vitamin from ascorbic acid, ascorbylpalmitat and estherified kalciumascorbat 1000 mg
b) Oxy-max forumla 5 mg containing:

(L-glutation, selenaminosyrakelat, N-Acetyl-L-Cystein *

c) Total Bioflavonoid komplex: 500 mg *

Orange Bioflavonoider 100 mg *
Lemon Bioflavonoider 100 mg *
Lime Bioflavonoider 100 mg *
Grape Bioflavonoider 100 mg *
Tangerin Bioflavonoider 100 mg *
Hesperidin/ Quercetin komplex 50 mg *
Rutin 50 mg *

In a mixture of hipextrakt, Chlorella och Acerola



On saturdays and sundays, my training days, I take in addition one capsule with

Acethyl-L-Carnitin 525 mg
Alpha Lipoic Acid 225







My “before reading at night supplements”. Include some “anti-radiation” supplements, since I sit in front of the computer A LOT.

1) A “memory supplement” containing:

Ginkgo Biloba 400 mg whole her equivalent
Koeran Ginseng 200 mg whole herb equivalent
Phospatidyl Serine 20 % 100 mg

2) Shark liver oil 500 mg (against radiation)

3) Beta – 1,3/1,6-D-Glucan (against radiation + against cholestrol) 100 mg


And sometimes also:

4) DMAE 250 mg
5) L-Tyrsosine 750 mg

6) Chisandra supplement, containing:

108 mg extract Schizandra chinensis
47,6 mg extract Eleutherococcus senticosus



My “before going to sleep” supplements

Ginkgo Biloba 60 mg
Alpha Lipoic Acid 150 mg
Biotin 500 microgram since ALA means more need for biotin
E-vitamin 80 mg consisting of 50 mg natural gamma, 10 mg natural alpha, 20 mg natural delta
C-vitamin. Same as in my morning regimen
If not eaten any fish during day: 2 Omega 3-capsules
Q10 30 mg
Resveratrol 5 mg




My “when beginning to get sick/entering into very stressful periods” supplements

When I am beginning to get sick/entering into very stressful periods, I include one table of

“Simply Best Vita Men Plus” before going to bed.

1 tablet contains:
Calcium 160mg (20% RDA)
, Magnesium 76mg (25% RDA), L-Glutamine 96mg, Zinc 15mg (100% RDA), Vitamin A 800mcg (100% RDA), Vitamin B1 1.4mg (100% RDA), Vitamin B2 1.6mg (100% RDA), Vitamin B3 18mg (100% RDA), Vitamin B5 6mg (100% RDA), Vitamin B6 2mg (100% RDA), Vitamin B12 1mcg (100% RDA), Vitamin C 60mg (100% RDA), Vitamin D3 2.5mcg (50% RDA), Vitamin E 10mg (100% RDA), Vitamin K2 8mcg, Alpha Lipoic Acid 25mg, Copper 2mg, Citrus Bioflavonoids 10mg, Green Tea Extract 10mg, Manganese 2mg, Lutein 950mcg, Molybdenum 75mcg, L-Arginine 1mg, L-Carnitine 670mcg, L-Methicinine 1mg, L-Taurine 1mg, Chromium 120mcg, Selenium 50mcg, Folic Acid 200mcg (100% RDA), Potassium 150mcg (100% RDA), D-Biotin 150mcg (100% RDA), Vanadium 1mcg, Microcrystaline Cellulose 200mg, Silica Powder, Magnesium Stearate, Stearic Acid





In addition to this, I take one tablet of

“Cholestrol Balance”

before eating meals with a high level of fat (unhealthy), in order to reduce cholestrol.

Being a part of a family of 5 means one can not make ones own meals. You have to take what is on the plate.

One tablet contains:

Beta Sitosterol 120 mg
Campesterol 60 mg
Stigmasterol 40 mg
Citrus Pectin 30 mg

[1kgcoffee]

-Wrong form of vitamin K, you can get k1 from kale along with lutein - way more than from a pill. Get a real K supplement
-Get rid of the vitamin E, IMO
-Get rid of the calcium
-More vitamin D, maybe 2000IU, don't take d2, take d3
-Too many B-vitamins IMO
-Too much iodine, don't take separate iodine with kelp, you could develop hyperthyroidism
-waaay too much zinc.
-Get rid of the ZMA and get a real magnesium supplement, oxide is useless and 100mg is not enough.
-shark liver oil?!
-not enough b-glucans, waste of money. Just eat oats instead.
-not enough resveratrol. 5mg is nothing, unless you mean 5mg/kg which is good.
-Not enough ALCAR and ALA. Take it more often.
-Not enough lutein & lycopene to have any effect
-Are you getting enough omega-3's in your diet?

If you're going to take herbs, don't take them in pill-extract format, except maybe gingko which you probably don't need. Go somewhere reputable like mountainroseherbs.com, buy the whole herb and use them to make smoothies.

When I am beginning to get sick/entering into very stressful periods, I include one table of

“Simply Best Vita Men Plus” before going to bed.

I seriously doubt this will help beyond placebo.

Being a part of a family of 5 means one can not make ones own meals. You have to take what is on the plate.

If you're interested in reaching maximum health, this is the wrong attitude, IMO. Diet is one of the biggest factors in health. More important than supplements. What is your diet like right now?

Edited by 1kgcoffee, 07 November 2009 - 09:42 PM.

[rwac]

One thing I noticed you're taking is Saw Palmetto, a possible side effect is Gynecomastia.
I suggest you be careful about taking those large multivitamins.

Also, I'm not convinced that high-fat is unhealthy, or the high-fat raises cholesterol.
It is not proven to be so in any way.

Is your cholesterol high ?

If not, I would suggest you stop taking the Cholesterol Balance.
There are better ways to lower bad cholesterol and increase good cholesterol.

[JohnDoe999]

-Wrong form of vitamin K, you can get k1 from kale along with lutein - way more than from a pill. Get a real K supplement
-Get rid of the vitamin E, IMO
-Get rid of the calcium
-More vitamin D, maybe 2000IU, don't take d2, take d3
-Too many B-vitamins IMO
-Too much iodine, don't take separate iodine with kelp, you could develop hyperthyroidism
-waaay too much zinc.
-Get rid of the ZMA and get a real magnesium supplement, oxide is useless and 100mg is not enough.
-shark liver oil?!
-not enough b-glucans, waste of money. Just eat oats instead.
-not enough resveratrol. 5mg is nothing, unless you mean 5mg/kg which is good.
-Not enough ALCAR and ALA. Take it more often.
-Not enough lutein & lycopene to have any effect
-Are you getting enough omega-3's in your diet?

If you're going to take herbs, don't take them in pill-extract format, except maybe gingko which you probably don't need. Go somewhere reputable like mountainroseherbs.com, buy the whole herb and use them to make smoothies.

When I am beginning to get sick/entering into very stressful periods, I include one table of

“Simply Best Vita Men Plus” before going to bed.

I seriously doubt this will help beyond placebo.

Being a part of a family of 5 means one can not make ones own meals. You have to take what is on the plate.

If you're interested in reaching maximum health, this is the wrong attitude, IMO. Diet is one of the biggest factors in health. More important than supplements. What is your diet like right now?

Thanks for your comments. I will look into all of this

[JohnDoe999]

One thing I noticed you're taking is Saw Palmetto, a possible side effect is Gynecomastia.
I suggest you be careful about taking those large multivitamins.

Also, I'm not convinced that high-fat is unhealthy, or the high-fat raises cholesterol.
It is not proven to be so in any way.

Is your cholesterol high ?

If not, I would suggest you stop taking the Cholesterol Balance.
There are better ways to lower bad cholesterol and increase good cholesterol.

1) Gynecomstia. Whoops. Not good I already have a sort of "natural gynecomastia2. Not much though, but a little more than normal. Hmmm. I'll look into this. Thanks.

2) My cholestrol was 7,1 1.5 year ago. Reduced it to 6,0 9 months ago. And reduced it to 4,0 recently.

[JohnDoe999]

Hello again. Just some quick comments, if you don't mind



-Get rid of the vitamin E, IMO

Any particular reason to this? I thought E was one of the essential antioxidants. At least Dr. Lester Packer recommends it as a part of the antioxidant network.

Not good?




-Too much iodine, don't take separate iodine with kelp, you could develop hyperthyroidism

Do you know how "much" this affect thyroid activity? I know that ALA can increase thyroid activity, and Q10 can lower thyroid acitivity.



-shark liver oil?!

Not useful at all?



-Not enough ALCAR and ALA. Take it more often.

How much ALA would you recommend each day, and how often?

[kismet]

-Get rid of the vitamin E, IMO

Any particular reason to this? I thought E was one of the essential antioxidants. At least Dr. Lester Packer recommends it as a part of the antioxidant network.

Not good?

Air is also essential. Yet you don't supplement oxygen. Forget what Dr. Lester said. Improve diet.



-Too much iodine, don't take separate iodine with kelp, you could develop hyperthyroidism

Do you know how "much" this affect thyroid activity? I know that ALA can increase thyroid activity, and Q10 can lower thyroid acitivity.

That's not how it works. Don't take thyroid-toxins (i.e. mega-doses of iodine) in the hope that X will offset the effects of Y which may offset the effects of Z. Just don't poison yourself to begin with.


-shark liver oil?!

Not useful at all? Indeed.

[JohnDoe999]

-Too much iodine, don't take separate iodine with kelp, you could develop hyperthyroidism

Do you know how "much" this affect thyroid activity? I know that ALA can increase thyroid activity, and Q10 can lower thyroid acitivity.

That's not how it works. Don't take thyroid-toxins (i.e. mega-doses of iodine) in the hope that X will offset the effects of Y which may offset the effects of Z. Just don't poison yourself to begin with.



I see the rationale in that. So this iodine dose is a mega-dose?





-shark liver oil?!

Not useful at all? Indeed.[/quote]


Earl Mindell once recommended it in his supplement bible, that's why I included it. It was once recommended in a book called "Sharks don't get cancer", or something, but I recall that later this fact was disputed?

Thanks for your comments!

Edited by JohnDoe999, 07 November 2009 - 10:32 PM.

[rwac]

2) My cholestrol was 7,1 1.5 year ago. Reduced it to 6,0 9 months ago. And reduced it to 4,0 recently.

Hey, just be careful. Cholesterol is not a good measure overall.
Get a test that measures HDL/LDL etc.

Low Cholesterol is associated with increased mortality.
http://www.google.co...terol mortality

Edited by rwac, 07 November 2009 - 10:38 PM.

[nameless]

Unless I missed it in your regimen list, I only spotted the iodine from your multi, at 225 mcg. I'd hardly call that a megadose, unless you eat tons of salt daily too.

I'm not a big fan of Adam (doses are too high for my liking), but maybe 1 pill daily would do less harm. I suggest you do the cron-o-meter thing, as mentioned in these forums, and analyze your diet first.

Shark liver oil sort of stands out as a weird one there. I see no need for that. I also don't like using sterols to reduce cholesterol, as they haven't been proven to reduce heart disease risk... it's possible they even increase risk.

Edited by nameless, 08 November 2009 - 12:31 AM.

[JohnDoe999]

Unless I missed it in your regimen list, I only spotted the iodine from your multi, at 225 mcg. I'd hardly call that a megadose, unless you eat tons of salt daily too.

I'm not a big fan of Adam (doses are too high for my liking), but maybe 1 pill daily would do less harm. I suggest you do the cron-o-meter thing, as mentioned in these forums, and analyze your diet first.

Shark liver oil sort of stands out as a weird one there. I see no need for that. I also don't like using sterols to reduce cholesterol, as they haven't been proven to reduce heart disease risk... it's possible they even increase risk.

In relation to plant sterols.

I know the supplement "Moducare" - which is comprised of plant sterols and plant sterolins - are supposed to have a immune modulating function, i.e. reduce an "over-active" immune system, and increase a "underactive" immune system. Those sterols I'm taking will have no effect in that regard?

[nameless]

In relation to plant sterols.

I know the supplement "Moducare" - which is comprised of plant sterols and plant sterolins - are supposed to have a immune modulating function, i.e. reduce an "over-active" immune system, and increase a "underactive" immune system. Those sterols I'm taking will have no effect in that regard?

I'm not sure if the plant sterols you are taking have the same effect as Moducare. I honestly never investigated it much, but did run across this article:

http://www.acu-cell.com/ster.html

Which basically states that a proper diet is preferred over sterol intake. If you are taking sterols for immune function, you may be better off just taking Moducare instead.

You can do some searches on Pubmed for the plant sterols you are taking and see if they have been studied in relation to immune health. I suspect there are probably other ways to go that would provide better immune benefits (diet, exercise, perhaps probiotics).