Training & Nutrition - Supplementation: What have you added to yours, this year?

I've always loved this subject, I like physiology, so I follow the supplement science news for fun. Feel free to contest anything I say, as I am constantly refining my program and welcome the input.


Vit D (lots of anti-cancer correlations lately)

tryptophan (FDA bans just lifted?.. precursor for serotonin?)

zyflablend (as news about inflammation indicators and the link with some types of CV disease increase)

daily aspirin (I've settled in on half of a reg non-buffered) Very underappreciated, aspirin.

Increased my pharm grade fish oil to 2-3 Gms (omega threes long been known miracle mood stabilizer, joints,CV)

B12 injections monthly

Melatonin drops once the lights are off (1-2 mgm SL depending)

Thinking about switching my CoQ 10 (200mg) to the newer better absorbed kind.

and of course, the regular daily vites.

Considering dropping the DHEA cream, don't feel I need it.

anybody trying to increase their NO with amino acids like L- arginine?

Oh...magnesium! I've stopped supplementing Ca and have added Mg instead for optimizing ratios.

Green tea....once or twice a day, it grows on you. And I really notice it makes me less hungry?

None of my friends or SO are interested in this stuff (that could be a good sign) So I have no one to discuss it with.

I've always loved this subject, I like phsiology, so I follow the supplement science news for fun. Feel free to contest anything I say, as I am constantly refining my program and welcome the input.


Vit D (lots of anti-cancer correlations lately)

tryptophan (FDA bans just lifted?.. precursor for serotonin?)

zyflablend (as news about inflammation indicators and the link with some types of CV disease increase)

daily aspirin (I've settled in on half of a reg non-buffered) Very underappreciated, aspirin.

Increased my pharm grade fish oil to 2-3 Gms (omega threes long been known miracle mood stabilizer, joints,CV)

B12 injections monthly

Melatonin drops once the lights are off (1-2 mgm SL depending)

Thinking about switching my CoQ 10 (200mg) to the newer better absorbed kind.

and of course, the regular daily vites.

Considering dropping the DHEA cream, don't feel I need it.

anybody trying to increase their NO with amino acids like L- arginine?

Oh...magnesium! I've stopped supplementing Ca and have added Mg instead for optimizing ratios.

Green tea....once or twice a day, it grows on you. And I really notice it makes me less hungry?

None of my friends or SO are interested in this stuff (that could be a good sign) So I have no one to discuss it with.

I supplement with a multivitamin, whey protein and cod liver oil.

In my bodybuilding days I used L-arginine, 3 grams pre workout, it was effective in producing a "pump" effect if you are familiar with that. Seemed to increase lactate threshold as well.

You sure are using a lot of supplements - personally I'd go for real food first and foremost. Nutrients from food are absorbed much better than those from supplements, along with a host of other beneficial compounds. As long as you aren't a huge dairy consumer whole grains and leafy greens should provide you ample magnesium for the 1:1 ratio - my average daily intake is balanced at around 1500mg Ca/1400mg Mag.

I decided to go with real food again this year. Although today, after spending 4 hours looking at old newspapers on microfilm, I supplemented today's diet with Ibuprofen.

My Dr. strongly recommends that I start taking calcium pills, but I haven't got around to doing that yet. I can never remember to take pills (unless my head feels like it does right now) .... and vitamin/mineral pills make me nauseated to the point of throwing up anyway, unless I take them right in the middle of my main meal of the day.


You might want to browse through this site: http://www.nutritiondata.com/ ... you can look up just about every food you might want to consume and see exactly what's in it ... calories, carb/fat/protein content, vitamins & minerals, etc. etc.

I'm sure you know this...but I'll say it anyway. What's currently fashionable as a supplement may not pass the test of time. I'm not afraid to say I've fallen for the hype in the past...

That said, here's a list of what I take (in order of importance):

Fish Oil - 12 to 16 grams per day divided into three or four doses

Glucosamine/Chondroitin three times a day

Multivitamin

BCAA - I am absolutely convinced this works in terms of recovery and protein sparing (people who try it without success just don't take enough and get the timing wrong); ever since I've been supplementing with this, I continue to hit some form of PR, be it in the gym or on the bike, every month

Aspirin

I get calcium from dairy and veggies such as broccoli.

My GF is trying to wane me off coffee and onto green tea; and I know I should make the switch but I'm a shameless addict to the dark ambrosia

Personally I think fish oil and a balanced diet is enough anti-inflammatory not to 'need' aspirin; I am surprised so many people take it every day.

Personally I think fish oil and a balanced diet is enough anti-inflammatory not to 'need' aspirin; I am surprised so many people take it every day.

That's correct.

However, a history of broken tib/fib/ankle and surgical complications left me with nightly swelling. Ibuprofen and naproxen irritate my stomach. Aspirin, in moderate doses, gives me some relief with minimal side effects.

personally I'd go for real food first and foremost. I agree.

Yes, omega threes thin the blood also, I was wondering about that. The reason I take it is that the scienceis pretty impressive and I don't know they have been studying fish oil for as long.

But, I don't want to bleed out if I have an accident either.


Fish Oil - 12 to 16 grams per day divided into three or four doses
wow, thats a lot, whats your reason? Are your capsules 1 Gm each? Do you think pharmacuetical grade (which is more costly) is still necesary?

I'm hearing that some of the less expensive grades are now eliminating heavy metals effectively.


My GF is trying to wane me off coffee and onto green tea; The latest news about coffee antioxidant power is really impressive.

When people say what they are adding can they say the reasoning for it? What is the benefit of adding fish oil, aspirin, ibuprofun, ect...

When people say what they are adding can they say the reasoning for it? What is the benefit of adding fish oil, aspirin, ibuprofun, ect...

+1

When I read about people taking supplements, my first thought is WHY???


In my case, my Dr. would like me to take calcium because I am lactose intolerant and I don't consume much dairy (I also don't eat much meat) plus I am a long distance cyclist and there is evidence that long distance cyclists have low bone densities. So the combination of those two situations lead her to the suggest that I need to supplement the calcium in my diet.

And I only take ibuprofen when I have a throbbing headache like I did yesterday.

I take a Calcium + Vitamin D supplement (Caltrate brand) because you do not receive enough vitamin D from the sun unless you are in a nice tropical place Nov-March and it aids in calcium absorption. I do consume some dairy as well.

I take a omega 3 supplement because there has been research that a ratio of omega6:3 of 4:1 is a good standard to shoot for in terms of health. The average Western diet is around 10-20:1 (6's are in everything, especially greasy oily foods). Because the best food source is oily fish (salmon and tuna) but you should only eat x amount per week because of mercury, I supplement only on the days that I do not eat fish. I also use ground flaxseed everyday which can be converted to omega 3 but the conversion is not very efficient.

multi vitamin - for general all around goodness

Glucosamine/Chondroitin - 2 pills once day - started about two weeks ago and that nagging pain and creaking in my left knee is better all ready. (obviously all in my head :) )

during winter/cold/flu seasons i make sure to drink lots and lots of Naked Fruit Juices (http://www.nakedjuice.com/#). they taste great and give you a pound of fruit in every bottle.

you know, i think all just comes out in the potty anyway. later.

When people say what they are adding can they say the reasoning for it? What is the benefit of adding fish oil, aspirin, ibuprofun, ect...

I certainly can justify it. Fish oil has omega 3 which the body needs to fight inflammation. I already explained why I take aspirin. Gluco/chondroitin has mixed reviews but I've noticed it's benefits.

One of the posters in this thread stated she takes calcium supplements for bone health - and she's the one that is more of a whole-food diet fan. Just goes to show that each of us has individual needs and supplements are a useful tool for just that - to supplement a sensible diet.

The stuff I've listed do work for me. I've been taking it long enough to discern the placebo vs the empirical effect.

I agree.

Yes, omega threes thin the blood also, I was wondering about that. The reason I take it is that the scienceis pretty impressive and I don't know they have been studying fish oil for as long.

But, I don't want to bleed out if I have an accident either.

wow, thats a lot, whats your reason? Are your capsules 1 Gm each? Do you think pharmacuetical grade (which is more costly) is still necesary?



I've been taking the Rexall Pharm grade - the amount I'm taking seems to work the best for me. Although you raise a valid point. I'll research some more and see if a smaller dose is all I need.




I'm hearing that some of the less expensive grades are now eliminating heavy metals effectively.



I'm convinced reading labels is similar to deciphering code. Companies are so sneaky about how they phrase things. On a side note, someone told me the other day that non-fat milk has milk powder added to it (for texture or something like that) and this milk powder has the type of cholesterol that's actually worse than what is in regular milk.




The latest news about coffee antioxidant power is really impressive.

That just proves how cyclical views can be. I'll be sure to tell my GF that - although I'm sure she'll just say that study is no doubt financed by coffee companies.

One of the posters in this thread stated she takes calcium supplements for bone health - and she's the one that is more of a whole-food diet fan. Just goes to show that each of us has individual needs and supplements are a useful tool for just that - to supplement a sensible diet.




Actually, the Dr. has recommended she take them ... but she hasn't started yet. She has trouble taking pills, on several levels. :D


However, I wanted to make a couple other points:

1) Instead of a thread just listing the things we take, I'd much rather see a thread listing the things we take and WHY we take them. Is it just because we saw an ad on TV or in a magazine for "magic beans" which promise all sorts of wonderful things? Or are we taking these things for real, defineable reasons? Can we back up why we take these things?



2) I am a fan of real food ... I'd rather not take any supplements at all. But I did mention the possibility of taking calcium for my bones because of my lactose intolerance and long distance cycling. However, I also know that weight bearing exercises do as much or more for my bones as calcium does. So, although I have not started taking calcium yet ... I do walk 15 kms a week with a heavy backpack.

I know studies indicate I should be taking Vit D ... but I also know that the sun provides Vit D, so every opportunity I get, I'm outside. For several years now I've ended up living outside for anywhere from 1 to 3 months a year ... cycling and camping. And, of course, my long distance cycling has me on the bicycle from sun up to sun set and sometimes longer than that. Even in the middle of winter, I'm out as much as I can be ... walking that 15 kms a week, or doing other winter sports, or just being outside.

So not only do I prefer to get my vitamins and minerals etc. through food, I also prefer to get them, or the benefits of them, through other, more natural, means as well.

I'd much rather see a thread listing the things we take and WHY we take them.

I can do that. In fact, right after our ride. Vit D for example is one of the ones we have new studies on regarding most people deficient and it is implicated in many cancers. ...and I am curious about why your doctor wants you to tak Ca and not Magnesium, which has recently been shown to be the bigger issue with utilizing the Ca you are already injesting.

I think Calcium, like Fe supplemenation, in this country, will be considered over-supplemented in a few years, looking back. Now, that doesn't mean you don't have signs of osteoporosis showing up. (With as much as you ride, is a bit surprising and means you should maybe get aggressive, IMO)

Estradiol levels checked for one thing. If you exercise a lot, you might very well be low and this could be the culprit regarding bones if he is saying this because you show signs (lost height, curvature in your neck, etc)


I'll be sure to tell my GF that - although I'm sure she'll just say that study is no doubt financed by coffee companies.

My approach to coffee is that I drink 100% fresh ground Kona and have one cup in the am. I think the antioxidants in fresh quality are probably higher. Green tea is looking really good, I drink them both. Anybody icing it for rides? I throw some honey in it...

CoQ10 is a bit of a cult following, I admit, but I had a cardiologist friend convince me and he only takes two things: the cheap Cosco fish oil, and CoQ10.

I take whey protein and a multivitamin because my lifestyle is VERY active. Between being in the gym 5-6 days a week, training my running (sprint training) and cycling (touring in the summer months, sprint training otherwise), I am engaging in a LOT of intense physical activity.

Cod liver/fish oil has alot of science behind it and observing my muscular gains with and without it (cod liver oil), I can definitively say that it's helping.

I've just recently added glucosamine/chondroitin for joint pain. Too early to tell any results yet, but haven't noticed any ill effects. Also, I may add Omega 3 supplements.

Also, and I think this may be the real deal, I'm trying to cut out processed foods as much as possible.

I can do that. In fact, right after our ride. Vit D for example is one of the ones we have new studies on regarding most people deficient and it is implicated in many cancers. ...and I am curious about why your doctor wants you to tak Ca and not Magnesium, which has recently been shown to be the bigger issue with utilizing the Ca you are already injesting.

I think Calcium, like Fe supplemenation, in this country, will be considered over-supplemented in a few years, looking back. Now, that doesn't mean you don't have signs of osteoporosis showing up. (With as much as you ride, is a bit surprising and means you should maybe get aggressive, IMO)

Estradiol levels checked for one thing. If you exercise a lot, you might very well be low and this could be the culprit regarding bones if he is saying this because you show signs (lost height, curvature in your neck, etc)



I'm heading out for a ride in a few minutes too, but I thought I'd just comment on a couple things ...

Magnesium would be fine for me if I were prone to constipation, but since I'm not, I have to be very careful about taking it. Although ... it would be great for weightloss!

http://www.drugs.com/sfx/magnesium-side-effects.html
http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp

I have been trying to convince Drs (three of them now) to send me for a bone density test, but they won't. Evidently I'm too young and will have to wait 9 years to go for one. The concern is mine, not theirs. Their solution is "take more calcium" ... I also notice that their solution is not "do more weight bearing exercise" which is probably the better solution. And I have lost height (1/2 inch in the last few years) but again, that seems to be my concern, not theirs.

You mentioned green tea. This is good and relatively cheap.
http://shopstashtea.com/168452.html

and in bags...
http://shopstashtea.com/68452.html

I decided to go with real food again this year. Although today, after spending 4 hours looking at old newspapers on microfilm, I supplemented today's diet with Ibuprofen.

My Dr. strongly recommends that I start taking calcium pills, but I haven't got around to doing that yet. I can never remember to take pills (unless my head feels like it does right now) .... and vitamin/mineral pills make me nauseated to the point of throwing up anyway, unless I take them right in the middle of my main meal of the day.


You might want to browse through this site: http://www.nutritiondata.com/ ... you can look up just about every food you might want to consume and see exactly what's in it ... calories, carb/fat/protein content, vitamins & minerals, etc. etc.

fyi, if you don't tolerate tablets/pills, you can purchase calcium in powder form and add it to drinks, cereal, etc.

Here's one source:

http://www.evitamins.com/product_grid_sub.asp?catID=127&subID=317

+1

When I read about people taking supplements, my first thought is WHY???


In my case, my Dr. would like me to take calcium because I am lactose intolerant and I don't consume much dairy (I also don't eat much meat) plus I am a long distance cyclist and there is evidence that long distance cyclists have low bone densities. So the combination of those two situations lead her to the suggest that I need to supplement the calcium in my diet.

And I only take ibuprofen when I have a throbbing headache like I did yesterday.

Interesting.

First of all, doctors are a poor source of information when it comes to supplementation. Two of my closest friends are Medical Doctors and they will be the first to admit that this is not a strong area for them. Interesting also was the fact that one asked me about hormonal replacement therapy as again, this isn’t a topic they know well.

The WHY will differ depending on age and activity. While my powerlifting days are behind me, I still train hard in the gym with heavy weights. I cycle 20 minutes indoors or take a spin class (much more enjoyable). But nothing beats cycling outdoors.

1) Vitamin Pill. I take this as cheap insurance against nutritional deficiencies. Yes, I do eat a lot of good food. I eat every three hours and try to get protein and vegetables at every meal. If I miss taking it, I can not honestly say I feel different.
2) Fish Oil: The benefits of Fish oil are well documented. I personally find them to have an anti inflammatory effect and my skin seems to have improved slightly. I rarely need Advil.
3) Protein Powder: The WHY for this has come from 20+ years of seeing what works for me. Higher levels of protein help me maintain muscle mass and keep bodyfat down. I over the years I have gained 50 pounds and maintained the same % body fat (while I monitor regularly).

Those are the whys. Do other things work? Maybe. I never responded to Creatine. Other supplements either did nothing, or require too high a dose to be both efficacious and cost effective.

I started taking Omega 3 last Nov. and just had my cholesterol checked about one month ago. It was down 13 pts from last year without any huge change it diet. I've since been trying to eat much better also. Family has a history of high cholesterol and heart disease. I'll be 45 this summer with two young daughters so figure it's time to take better care. BP is also borderline hypertensive so I started biking last summer mainly for fitness issues but sure do love to just ride.

I also take a multi vitamin once/day and glucosamine twice. Figure it can't really hurt my joints so it's more of a preventative measure.

Also, I do supplement with a whey protein shake after a strenuous training ride or weight lifting.

I have been trying to convince Drs (three of them now) to send me for a bone density test, but they won't. Evidently I'm too young and will have to wait 9 years to go for one. The concern is mine, not theirs. Their solution is "take more calcium" ... I also notice that their solution is not "do more weight bearing exercise" which is probably the better solution. And I have lost height (1/2 inch in the last few years) but again, that seems to be my concern, not theirs.

What is the DEXA scan going to do for you? Lets say the scan shows a mild reduction in bone density, what then? Are you iching to start bisphosphonates and are script hunting?

For a healthy young woman without any fractures, the risk of starting aggressive therapy would probably outweigh any benefit. The prudent treatment would just be the Ca/Mg/D plus exercise that they already recommend. So you see the scan can only result in wasted tax $ and undue worry / over diagnosis.

If you want a justifiable bone scan, break something in a crash or hit menopause.

If you want a justifiable bone scan, break something in a crash or hit menopause.

Done that, and getting there. :D

But yes, what you said is basically what my most recent Dr. said ... and I understood that explanation. The previous Drs. just kind of laughed at my concerns and told me I was too young. That wasn't enough of an explanation for me.

I suppose what I'd like to know is whether or not my bones really need me to take extra calcium ... if they don't, then I won't. But I suppose I should.

I suppose what I'd like to know is whether or not my bones really need me to take extra calcium ... if they don't, then I won't. But I suppose I should.

You should. I, however, living in the north value vit D more than the elements themselves. Did you know that sun exposure at northern latitudes does not produce vit-d; as the sun has to pass through so much of the atmosphere that the required UV rays are absorbed? A general rule is that your shadow has to be equal to, or shorter than, your height. In Alberta this is not possible during the winter (even at noon) and in the spring and fall only around noon.

You should. I, however, living in the north value vit D more than the elements themselves. Did you know that sun exposure at northern latitudes does not produce vit-d; as the sun has to pass through so much of the atmosphere that the required UV rays are absorbed? A general rule is that your shadow has to be equal to, or shorter than, your height. In Alberta this is not possible during the winter (even at noon) and in the spring and fall only around noon.

I live in exactly the same "north" as you do. :D

But I just recently spent 2 weeks in intensive Vitamin D therapy ... in the sunshine of Australia. I like going the natural route! :)

I take a milti vitamin, and a magnesium/calcium/vit d combo supliment. Since im in northern location the vit D is handy, and the cal/mag has helped with my sleeping.

In addition I drink matcha tea once or twice a day. I buy it from an online distributor in Japan. I'm hooked on it now and cant live without it. If your a green tea fan and drink green tea for health benefits, give this a try, each cup is equal to about 10-20 cups of green tea (varies depending on site your reading).

article on its supposed benefits
http://www.zenmatchatea.com/Matcha-Health/Matcha-And-Health.aspx

I buy from http://www.hibiki-an.com/

Real food does the rest for me

Putting your bones under stress, as in lifting weights, will help increase bone density.

yea, but she already does that, sounds like. That is why I am wondering why her doc is pushing the calcium---is he seeing some subtle signs, her age? or is she experiencing long term lowered estradiol from being an athlete?

Anybody see this new omega three rage "Red Krill"? I guess it is the fish's source of the omega-3's and is very powerful, more concentrated source.

Mega Red is the Costco brand.....

Fish oil thins the blood, as does aspirin. I am a little concerned that you have gone overboard in that direction. I also take Zyflamend (which fights inflammation like aspirin). I quit aspirin, I think the omega 3 and natural anti-inflammatories do that
job.

Don't know what you are taking for E, but recent research seems to suggest going much over 100iu is counter-productive in the long run.

yea, but she already does that, sounds like. That is why I am wondering why her doc is pushing the calcium---is he seeing some subtle signs, her age? or is she experiencing long term lowered estradiol from being an athlete?


Simply this ... in the medical world, the words "I do not consume dairy products" trigger the response, "Take calcium pills".

The idea of doing weight-bearing exercise does not even enter the heads of many Drs. because many Drs. aren't into exercise at all themselves, so they are not about to recommend it to a patient. Recommending a pill is a much easier solution. I don't think my statement that I'm a long distance cyclist even registered in her brain ... she likely thought I commute 4 kms round trip to class a few days each week, or something.

YOU are so right (about doctors)

Hey, I have been reading about Red Krill, the "new hot thing" on the fish oil front:

krill oil (http://www.proteinpower.com/drmike), like fish oil, contains both of the omega-3 fats eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), but hooked together in a different form. In fish oil these omega-3 fatty acids are found in the triglyceride form whereas in krill oil (http://www.proteinpower.com/drmike) they are hooked up in a double chain phospholipid structure. (The fats in our own cell walls are in the phospholipid form.) Attached to the EPA leg of the phospholipid is a molecule of astaxanthin, an extremely potent anti-oxidant. The phospholipid structure of the EPA and DHA in krill oil (http://www.proteinpower.com/drmike) makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus. In addition to EPA and DHA krill oil (http://www.proteinpower.com/drmike) contains a complex phospholipid profile including phosphatidylcholine, a potent source of reductive-stress-reducing choline, which also acts as a natural emulsifier.

I took it from this guy whose sight I plan to save.

http://www.proteinpower.com/drmike/uncategorized/why-krill-oil/

Any of you people follow Dr Oz? I know he is on Oprah, but he is pretty right on, IMO. he is vice chair of cardiac surgery at Columbia, so I assume he is western traditionl medicine "enough" and yet seems to back all his more wholistic progressive dietary recomendations up with studies.

He advises CoQ10, 2 Gm of fish oil and the half asprin (or two baby aspririns) I take. His book YOU is everywhere and it is really good for the latest basics.

He is huge on Tumeric (in Curry) and we are trying to use it more. LA has a great Indian market where you can buy big cheap bags of it.

One question I have about the aspirin vs/plus fish oil is ....I think aspirin has some unique properties on platelets, making them less sticky. But I am not positive.

Any cardiologists amongst us?

Any of you people follow Dr Oz?

Follow him? Is he a guru?

I don't watch Oprah, but I think he's the guy that says cycling will make you impotent. The few things my mom has told me about him made him sound like a grandstanding quack.

Az

I don't follow "TV Drs" ... I'm not even all that keen on following the advice of many "real" Drs. I've encountered.

About aspirin ...

http://www.med.umich.edu/opm/newspage/2003/aspirin.htm
http://www.mayoclinic.com/health/daily-aspirin-therapy/HB00073

And several more scholarly articles about aspirin:
http://scholar.google.com/scholar?hl=en&lr=&q=aspirin&btnG=Search

I'm not even all that keen on following the advice of many "real" Drs. I've encountered.


me neither. They are a very unhealthy lot, in general.


Follow him? Is he a guru? Actually he is mostly on Discovery Channel. I would say as far as emerging health science...yes I "follow" him as in see what he is saying because I have discerned him to be credible to the extent that I can, with the education I have.

His recommendations and the studies he cites....they are very recent peer reviewed sound scienctific studies. I think he is one of the best out there, myself. He publishes "big picture" recommendations. I guess that is how I vet what I take, is see what someone recommends and then look at the studies.

http://en.wikipedia.org/wiki/Mehmet_Oz

As far as asprin and bleeding, I think I would know, myself. Most of the GI bleeders I have seen as a nurse were all big boozers. OR NSAIDS (chronic Motrin poppers, etc)

If aspirin was a 20 dollar patented pharmecuetical they would have us all on it from birth. just my opinion...

Been following this thread with great interest and could use a little advice from those "in the know". Here's a quick rundown on my daily "pill-popping" (as my hubby refers to it) -

Multivitamin once a day - because I know my diet is lacking in some important nutritional needs (I don't eat fish and am quite picky about veggies)

Glucosamine/Chondroitin/MSM triple-strength, twice daily - because my joints take a beating from daily workouts in the gym and it's been working for me (knees don't creak and crunch like they used to)

B-Complex once daily - not really sure why I take this...go figure!

Vitamin C 1gm daily - boost my immune system, especially during cold/flu season

Whey protein shake 3-4x per week - because I know I don't get enough protein from my diet alone

I would like to start taking a fish oil supplement to help with some inflammation...I have chronic low back pain due to a vertebral slippage at the L5/S1 level. I currently take 2 naproxen (Aleve) each morning, along with a prescription pain med. I really want to get off the NSAID's because I know they can do some severe damage to the kidneys, liver, and stomach...hence the reason I am looking for a more suitable anti-inflammatory replacement with less side effects. Can anyone recommend a good fish oil brand...as well as the proper dosage to reap the anti-inflammatory benefits? I would prefer one that doesn't taste "fishy"...seeing as that I don't like fish to begin with.

I'm training for my first sprint triathlon coming up in June. Other than being asthmatic (under control with meds), and having mild hypothyroidism (again, under control with meds)...I'm in fairly decent health with good blood pressure. My cholesterol is bordering the danger mark (192), which is another reason why I would like to start on fish oil to see if I can bring that number down a bit.

nscrbug, your multivitamin and your B-complex are essentially the same thing. You're basically double-dosing there. Check the labels.

Been following this thread with great interest and could use a little advice from those "in the know". Here's a quick rundown on my daily "pill-popping" (as my hubby refers to it) -

Multivitamin once a day - because I know my diet is lacking in some important nutritional needs (I don't eat fish and am quite picky about veggies)


No offense, but perhaps it's time you adopted a more adult attitude towards food. Your reluctance to eat fish and veggies sounds more "pre-teen" than "grown up".

If you're not eating super healthy foods like fish and vegetables because you're a "picky eater", and you're looking to pills to cover your poor food choices (and it sounds like you already take a LOT of pills), I suspect you won't really find what you're looking for.


FWIW, I say this as someone who pops a shockingly high number of daily supplements...but, I also eat a whole bunch of fruit and vegetables every day (including carrots, apples, walnuts and almonds, blueberries, red bell pepper, spinach/mixed greens, yellow squash, etc., etc.).

No offense, but perhaps it's time you adopted a more adult attitude towards food. Your reluctance to eat fish and veggies sounds more "pre-teen" than "grown up".

If you're not eating super healthy foods like fish and vegetables because you're a "picky eater", and you're looking to pills to cover your poor food choices (and it sounds like you already take a LOT of pills), I suspect you won't really find what you're looking for.


FWIW, I say this as someone who pops a shockingly high number of daily supplements...but, I also eat a whole bunch of fruit and vegetables every day (including carrots, apples, walnuts and almonds, blueberries, red bell pepper, spinach/mixed greens, yellow squash, etc., etc.).

Thanks for your feedback, but...how you feel about my attitude towards food is irrelevant, and is not the point of my post. Sorry...don't eat fish and never will...that's not going to change. No different than somebody being allergic to it. I do find it interesting however, that you admit to popping a high number of supplements yourself, yet you easily judge me and my food choices? FWIW...I too, eat everything you listed above on a daily basis. But since you think I make such poor food choices, I guess I'll have to seek an answer to my fish oil question elsewhere. :rolleyes:

nscrbug, your multivitamin and your B-complex are essentially the same thing. You're basically double-dosing there. Check the labels.

Thanks..didn't know that! I'll definitely check the labels.

Been following this thread with great interest and could use a little advice from those "in the know". Here's a quick rundown on my daily "pill-popping" (as my hubby refers to it)

You do realize that some vitamins are fat soluble and some are water soluble, don't you...? Therefore, it's best to pop those pills with a balanced meal.



Can anyone recommend a good fish oil brand...as well as the proper dosage to reap the anti-inflammatory benefits? I would prefer one that doesn't taste "fishy"...seeing as that I don't like fish to begin with.


As long as it's pharmaceutical grade fish oil AND you take them in small doses (spread throughout the day) WITH A MEAL, you should minimize that dreaded "sushi" burp coming back to haunt you.

You can also try the following for alternative sources of omega 3:

DISCLAIMER! The foods below also contain omega 6, which is beneficial in moderate amounts; however, chances are you already get plenty in your diet (o-6, that is).

walnuts - although some people may not be able to convert it to the epa/dha/gla (without this conversion, it won't provide the anti-inflammatory effect); you will have to try to it see if you're one of the lucky ones that can convert

grass fed beef - be sure it's 100% grass fed (otherwise, they could be raised on grass then brought to slaughter weight on corn)

eggs from chickens fed omega 3 - there are several brands on the market

flax seed oil - it's very sensitive to light and has a short shelf life; it also has a gamy taste so it may just give you a different form of "ick" (you can try the pill form and see if that helps)

There are other methods of taking in omega 3s, obviously, but I can't think of any off hand.




I have chronic low back pain due to a vertebral slippage at the L5/S1 level.



You should work with a knowledgeable specialist to help strengthen your abs as well as your posterior chain such as hams, glutes, erectors; hopefully, a good program can help support and buttress those discs and ease the chronic pain



My cholesterol is bordering the danger mark (192), which is another reason why I would like to start on fish oil to see if I can bring that number down a bit.

You should work with a dietitian to work on keeping your cholesterol in safe levels AND maintain a good quality of life. For example, unless your philosophy/religion/whatever precludes it, a really good steak from 100% grass-fed beef can be one of life's pleasures; it's a matter of balance, common sense, and perspective.



Whey protein shake 3-4x per week - because I know I don't get enough protein from my diet alone

Before bed, try taking casein protein. It digests much slower than whey. You can exploit this to your benefit because if you take whey before bed, your body will absorb it very quickly and you'll spend the majority of your eight hours (you ARE getting at least eight hours, right?) of sleep in a catabolic state. I prefer to get my casein from foods such as milk, cottage cheese, etc. because it's much cheaper and supplements - as I've stated before - should be used as a tool to supplement a sensible diet.

Thanks..didn't know that! I'll definitely check the labels.

I'm sorry, but that's just scary, and underlines my belief that too many people are blindly taking "magic beans" because they heard from someone, or from an ad, that these were good to take. This is why I've requested in previous posts that people here tell each other WHY they are taking their particular "magic beans". If you don't know why you're taking something ... and especially if you haven't read the label and done some research on what you're taking ... stop taking it until you know (except for prescribed drugs, keep taking those, but even then it's a good idea to research what the Dr prescribed)!

You can overdose on vitamins (especially the fat soluable ones) and minerals. Taking doses over the recommended amount can have detrimental side effects. Also, combining certain vitamins and minerals with other medication can produce detrimental side effects. If you're going to take something, you've got to know all these things.

Here are some sites published by various governments about vitamins and minerals. They should give you an idea of how much of each substance you need, and what could happen if you take too much, etc. They are a good starting point for information.


http://www.nlm.nih.gov/medlineplus/vitamins.html

http://www.eatwell.gov.uk/healthydiet/nutritionessentials/vitaminsandminerals/

http://www.healthyactive.gov.au/internet/healthyactive/publishing.nsf/content/vitamins-minerals

http://dietary-supplements.info.nih.gov/Health_Information/Vitamin_and_Mineral_Supplement_Fact_Sheets.aspx

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=274&topic_id=1323&level3_id=5147

Studies have shown that taking glucosamine orally shows no improvement in preventing joint paint or relieving existing pain. In a recent 2-year study with 100 participants, half of them took glucosamine and the other half took a sugar pill unknowingly. Due to the placebo affect they all claimed to show some minor improvement.

Save your money. Fish oil + Multivitamin are all you need.

Studies have shown that taking glucosamine orally shows no improvement in preventing joint paint or relieving existing pain. In a recent 2-year study with 100 participants, half of them took glucosamine and the other half took a sugar pill unknowingly. Due to the placebo affect they all claimed to show some minor improvement.

Save your money. Fish oil + Multivitamin are all you need.

For every study that pushes one agenda, another study can be cited which pushes the opposite.

I've been involved in some form of activity since I was a kid (tae kwon do/hapkido, rock climbing, mountain biking, road biking, powerlifting).

I've experimented with glucosamine and chondroitin for the last 3 years. It does work for me. What convinced me was when I took about 5 months off; it was towards the end of that period the aches and creaks returned. After another month back on, the improved joint mobility returned.

(The fish oil brings down inflammation. The gluco rebuilds cartilage. The chondroitin gives it elasticity.)

I'm convinced with almost every supplement and training program, there WILL BE non-responders. That doesn't mean everyone should avoid that supplement or training program.

If there is little to no health risk and the cost is minimal, I say give it a honest shot and each person can make the final call.