By mudita
in Health, Fitness, Nutrition, Supplements,
--> Official supplement guide for actualized.org <--
DISCLAIMER: Consult with your doctor first before starting to use supplements!
Test your blood levels to never overdose! !!For good research based explanation of the supplements please visit examine.com!! ______________________________________________________________________________________________________________ Supplements stacks & summary: PAY ATTENTION: It isn't recommended to just take all this supplements! This is just a summary of supplements you might want to start using, always do your own research as well. - General health stack: Vitamin D3, vitamin K2 (MK-4 & MK-7) and magnesium.
- General health stack (upgraded): Vitamin D3, vitamin K2 (MK-4 & MK-7), iodine (kelp), vitamin b12 (methylcobalamin form only) w/ folinic acid (5-MTHF form only), krill/fish oil and magnesium.
- General health stack for athletes: Vitamin D3, vitamin K2 (MK-4 & MK-7), magnesium, zinc, B-complex, Krill/fish oil and creatine.
- General health EXTRA'S: Vitamin A (retinol form only), resveratrol, vitamin C, activated charcoal, cod liver oil and calcium d-glucarate. - Healthy joints, tendons and bones stack (budget): Glucosamine, MSM and chondroitin.
- Healthy joints, tendons and bones stack (upgraded): Glucosamine, MSM, chondroitin, collagen/gelatin, and cissus quadrangularis.
- Healthy joints, tendons and bones EXTRA's: Copper, boron, manganese, ginger extract, vitamin c and curcumin.
- Injury protocol : MSM, Collagen/gelatin, serrapeptase and proteolytic enzymes. - Healthy digestion recommened supplement: Betaïne HCI.
- Healthy digestion EXTRA's: Curcumin, ginger, l-glutamine, prebiotics, probiotics, digestive enzymes and activated charcoal. - Detox: Chlorella (anti-mercury), iodine/kelp (heavy metals), activated charcoal (binds to toxins) and N-acetyl l-cysteïne (glutathione production). - Liver support: N-acetyl l-cysteïne, vitamin c and betaïne HCI.
- Liver support EXTRA's: Milk thistle, artichoke, phosphatidylserine and phosphatidylcholine. - Hearth support: Co-q10, krill/fish oil, hawthorn Extract and niacin. - Brain function/nootropics: Racetams, l-theanine, CDP-choline or alpha gpc, noopept, creatine, alpha lipoic acid, creatine and acetyl l-carnitine. - Neurological/nervous system support: Magnesium, potassium, b-vitamins, EFAs (fish/krill oil), l-tyrosine and l-tryptophan. - Improve acne: Vitamine B5 (mega-dosing), brewers yeast and N-acetyl l-cysteïne. Notes: - If you are taking zinc i suggest you to take copper with it to negate a copper deficiency (don't take copper if you eat liver).
- Never take doses higher then 10.000 IU of vitamin D3 and it's best to combine vitamin D3 with vitamin K2.
- Magnesium and potassium work synergistically, so you might also consider taking potassium with your magnesium.
- If you want to take magnesium for nootropic benefits only you should use the magnesium l-threonate version.
- Vitamin D3 is more bio-available in the liquid form.
- Never take vitamin B12 without folinic acid because this can work detrimental otherwise.
- I always reccomend taking b-vitamins in the methylated form because this is easier for your body to process and more bio-available.
- Always keep in mind that it are supplements, don't expect to become superman.
- Not every supplement of the above will ensure to give you benefits, what works for someone doesn't have to work for you (every body reacts different).
- Always be careful with overdosing on supplements and never buy bad quality supplements. "When in doubt - go without." ~ Dave asprey. ______________________________________________________________________________________________________________ General information: I don't recommend taking multivitamins because: - Not all vitamins and minerals are in the right doses and forms.
- Generally the cheaper vitamins and minerals will be super high doses and the more expensive ones will be in low doses.
This will result in you taking too much vitamins/minerals of the ones you don't want and underdosing the vitamins/minerals you do want.
- If the vitamins and minerals aren't in the right forms they won't be absorbed properly so you might be even wasting your money.
- A lot of the multi vitamins lack in the right kind of nutrients. Test your blood levels and do your own research: - By doing this you won't overdose on any vitamins and/or minerals.
- You will know if you really need to take that vitamin and/or mineral you want to take.
- You will be able to correct the dosages more to your own needs. I really recommend you to take care of your digestion for health: - http://www.innerbody.com/image/digeov.html
- https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
- If your digestion isn't healthy you can develop all kind of issues because your digestive system simply invovles in almost every mechanism in the body.
- Digestion also plays a very important role in the absorption of nutrients. Absorption of supplements & nutrients: - Minerals with the words citrate, glycinate, picolinate, aspartate, glutamate or amino acid chelate following the name of a nutrient (chromium picolinate, for example)
indicate that a product is easier to absorb than one with the words oxide or carbonate following the nutrient name.
- If taking a multi-vitamin i recommend you taking/splitting the dosage throughout the day because your body can only absorb a certain amount of nutrients at one time (so no one pill a day multi's allowed!).
- The higher dose of a vitamin or mineral taken at once reduces the absorption rate. For example, if you take 100 mcg of vitamin B12 about 80% of the dosage is absorbed.
That rate drops to 3 percent when the single dose increases to 2,000 mcg.
- Some vitamins are fat-soluble. If so, make sure you are taking them with a fat-source otherwise they won't absorb properly.
- Sometimes supplements will interfere with each other because they use the same pathway of absorption.
- Zinc, magnesium, calcium and iron uptake interferes with each other since they all use the same transporter.
If the transporter’s uptake limit (800mg) is exceeding between these four minerals, absorption rates will fall. Taking less than 800mg of these four minerals at the same time is fine. ______________________________________________________________________________________________________________ Links and shopping tips: I recommend you get your supplements at Iherb.com because of the wide variety and low prices!
Even if you don't live in the US, iherb will almost always come out way cheaper then everywhere else. And a lot of the right supplements are not available everywhere. Yes this are affiliate links, since i have created this article i thought to share this as well. You do not need to use my links but i would appreciate it a lot! THIS LINKS WILL GET YOU 5% OFF YOUR PRODUCTS, COUPON CODE WILL BE COMING SOON! - Vitamin D3
Liquid Softgels - https://iherb.co/2yrXJZW1
Liquid form - https://iherb.co/c9YbqaN - Magnesium
Glycinate - https://iherb.co/2pj36whL
L-threonate - https://iherb.co/GxMHekA
- Vitamin K2 - https://iherb.co/2RrvrLPd
- Zinc glycinate - https://iherb.co/3yz54kh4
- Vitamin b12 w/ folinic acid - https://iherb.co/4HMatPEz
- Beef collagen - https://iherb.co/2DLBWDi8 - Creatine - https://iherb.co/3HzPvZ6c - Serrapeptase - https://iherb.co/2De6BLes - proteolytic enzymes - https://iherb.co/213AWfYn - Vitamin c
Time release - https://iherb.co/aGaGnm8
Powder - https://iherb.co/2ap2cPqA - Activated charcoal - https://iherb.co/DjJXP6U *I will be updating this topic with new and/or better products whenever needed. Currently this article isn't completely done yet.
Test your blood levels to never overdose! !!For good research based explanation of the supplements please visit examine.com!! ______________________________________________________________________________________________________________ Supplements stacks & summary: PAY ATTENTION: It isn't recommended to just take all this supplements! This is just a summary of supplements you might want to start using, always do your own research as well. - General health stack: Vitamin D3, vitamin K2 (MK-4 & MK-7) and magnesium.
- General health stack (upgraded): Vitamin D3, vitamin K2 (MK-4 & MK-7), iodine (kelp), vitamin b12 (methylcobalamin form only) w/ folinic acid (5-MTHF form only), krill/fish oil and magnesium.
- General health stack for athletes: Vitamin D3, vitamin K2 (MK-4 & MK-7), magnesium, zinc, B-complex, Krill/fish oil and creatine.
- General health EXTRA'S: Vitamin A (retinol form only), resveratrol, vitamin C, activated charcoal, cod liver oil and calcium d-glucarate. - Healthy joints, tendons and bones stack (budget): Glucosamine, MSM and chondroitin.
- Healthy joints, tendons and bones stack (upgraded): Glucosamine, MSM, chondroitin, collagen/gelatin, and cissus quadrangularis.
- Healthy joints, tendons and bones EXTRA's: Copper, boron, manganese, ginger extract, vitamin c and curcumin.
- Injury protocol : MSM, Collagen/gelatin, serrapeptase and proteolytic enzymes. - Healthy digestion recommened supplement: Betaïne HCI.
- Healthy digestion EXTRA's: Curcumin, ginger, l-glutamine, prebiotics, probiotics, digestive enzymes and activated charcoal. - Detox: Chlorella (anti-mercury), iodine/kelp (heavy metals), activated charcoal (binds to toxins) and N-acetyl l-cysteïne (glutathione production). - Liver support: N-acetyl l-cysteïne, vitamin c and betaïne HCI.
- Liver support EXTRA's: Milk thistle, artichoke, phosphatidylserine and phosphatidylcholine. - Hearth support: Co-q10, krill/fish oil, hawthorn Extract and niacin. - Brain function/nootropics: Racetams, l-theanine, CDP-choline or alpha gpc, noopept, creatine, alpha lipoic acid, creatine and acetyl l-carnitine. - Neurological/nervous system support: Magnesium, potassium, b-vitamins, EFAs (fish/krill oil), l-tyrosine and l-tryptophan. - Improve acne: Vitamine B5 (mega-dosing), brewers yeast and N-acetyl l-cysteïne. Notes: - If you are taking zinc i suggest you to take copper with it to negate a copper deficiency (don't take copper if you eat liver).
- Never take doses higher then 10.000 IU of vitamin D3 and it's best to combine vitamin D3 with vitamin K2.
- Magnesium and potassium work synergistically, so you might also consider taking potassium with your magnesium.
- If you want to take magnesium for nootropic benefits only you should use the magnesium l-threonate version.
- Vitamin D3 is more bio-available in the liquid form.
- Never take vitamin B12 without folinic acid because this can work detrimental otherwise.
- I always reccomend taking b-vitamins in the methylated form because this is easier for your body to process and more bio-available.
- Always keep in mind that it are supplements, don't expect to become superman.
- Not every supplement of the above will ensure to give you benefits, what works for someone doesn't have to work for you (every body reacts different).
- Always be careful with overdosing on supplements and never buy bad quality supplements. "When in doubt - go without." ~ Dave asprey. ______________________________________________________________________________________________________________ General information: I don't recommend taking multivitamins because: - Not all vitamins and minerals are in the right doses and forms.
- Generally the cheaper vitamins and minerals will be super high doses and the more expensive ones will be in low doses.
This will result in you taking too much vitamins/minerals of the ones you don't want and underdosing the vitamins/minerals you do want.
- If the vitamins and minerals aren't in the right forms they won't be absorbed properly so you might be even wasting your money.
- A lot of the multi vitamins lack in the right kind of nutrients. Test your blood levels and do your own research: - By doing this you won't overdose on any vitamins and/or minerals.
- You will know if you really need to take that vitamin and/or mineral you want to take.
- You will be able to correct the dosages more to your own needs. I really recommend you to take care of your digestion for health: - http://www.innerbody.com/image/digeov.html
- https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
- If your digestion isn't healthy you can develop all kind of issues because your digestive system simply invovles in almost every mechanism in the body.
- Digestion also plays a very important role in the absorption of nutrients. Absorption of supplements & nutrients: - Minerals with the words citrate, glycinate, picolinate, aspartate, glutamate or amino acid chelate following the name of a nutrient (chromium picolinate, for example)
indicate that a product is easier to absorb than one with the words oxide or carbonate following the nutrient name.
- If taking a multi-vitamin i recommend you taking/splitting the dosage throughout the day because your body can only absorb a certain amount of nutrients at one time (so no one pill a day multi's allowed!).
- The higher dose of a vitamin or mineral taken at once reduces the absorption rate. For example, if you take 100 mcg of vitamin B12 about 80% of the dosage is absorbed.
That rate drops to 3 percent when the single dose increases to 2,000 mcg.
- Some vitamins are fat-soluble. If so, make sure you are taking them with a fat-source otherwise they won't absorb properly.
- Sometimes supplements will interfere with each other because they use the same pathway of absorption.
- Zinc, magnesium, calcium and iron uptake interferes with each other since they all use the same transporter.
If the transporter’s uptake limit (800mg) is exceeding between these four minerals, absorption rates will fall. Taking less than 800mg of these four minerals at the same time is fine. ______________________________________________________________________________________________________________ Links and shopping tips: I recommend you get your supplements at Iherb.com because of the wide variety and low prices!
Even if you don't live in the US, iherb will almost always come out way cheaper then everywhere else. And a lot of the right supplements are not available everywhere. Yes this are affiliate links, since i have created this article i thought to share this as well. You do not need to use my links but i would appreciate it a lot! THIS LINKS WILL GET YOU 5% OFF YOUR PRODUCTS, COUPON CODE WILL BE COMING SOON! - Vitamin D3
Liquid Softgels - https://iherb.co/2yrXJZW1
Liquid form - https://iherb.co/c9YbqaN - Magnesium
Glycinate - https://iherb.co/2pj36whL
L-threonate - https://iherb.co/GxMHekA
- Vitamin K2 - https://iherb.co/2RrvrLPd
- Zinc glycinate - https://iherb.co/3yz54kh4
- Vitamin b12 w/ folinic acid - https://iherb.co/4HMatPEz
- Beef collagen - https://iherb.co/2DLBWDi8 - Creatine - https://iherb.co/3HzPvZ6c - Serrapeptase - https://iherb.co/2De6BLes - proteolytic enzymes - https://iherb.co/213AWfYn - Vitamin c
Time release - https://iherb.co/aGaGnm8
Powder - https://iherb.co/2ap2cPqA - Activated charcoal - https://iherb.co/DjJXP6U *I will be updating this topic with new and/or better products whenever needed. Currently this article isn't completely done yet.
- 13 replies