How many minerals and vitamins for the best effect ?

[Green888]

Hi there everybody !

does anyone know where i can read how much (how big doses) og vitamins and minerals i need to grow/train my best possible ?

i know that there are reccommended doses of all vitamins/minerals, but beeing a bodybuilder at 250 pounds i proberbly need more than the average joe sixpack ?!

also i am concerned, that i might "overdose" on some vitamins if i just start eating extra vitamin/mineral pills !??

Thx

Green888

 

[Frosty]

Different people require different amounts of vitamins and minerals.

Another factor is defficiencies of that individual. Someone with a zinc defficiency will require more zinc than someone that doesn't have one.

Also, there is a difference between isolated synthetic vitamins and naturally occuring synergistic nutrients. They used synthetic vitamins to establish the toxic level of vitamins and minerals, yet someone that eats liver or takes cod liver oil is getting a highly "toxic" amount of vitamin A and they see benefits, not toxicity!!

If you want to get a lot of vitamins and minerals, either take a NATURAL vitamin (Garden of Life or Standard Process) or eat a lot of nutrient-dense foods. This includes liver, cod liver oil, oysters, clams and other shellfish, sea vegetables, and egg yolks. Oysters are your richest source of zinc! If you get the Garden of Life or Standard Process vitamins, then I think budget would determine how much you take. I wouldn't worry about taking a lot of these vitamins, so long as it doesn't have iron in it.

If you're eating natural foods like this, I wouldn't worry about ODing. I wouldn't go over 3 tbs a day of cod liver oil, though. I've never heard of a single case of toxicity from cod liver oil, but it wouldn't be good to be getting that much polyunsaturated fat anyway.

 

[Frosty]

Oh, I forgot to mention that unless you get a mineral assessment test, then it's a shot in the dark trying to figure out how much of what you need. A hair analysis would work.

 

[Green888]

thx for your help bro

seafood .... i dont like seafood too much, just barely canned tuna, haha

this is what vitamin/mineral supplements i use now:

1 multivitamin (12 diff. vitamins - 10 diff. minerals)

+ extra
1000 mg vitamin C
200 mg B6
300 mg Magnesium
800 mg calcium
60 mg zinc
1500 mg omega3 fishoil caps

 

[Green888]

no comments ? bump^

 

[Frosty]

no comments ? bump^

Well, what brand vitamin do you take? I'm not a fan of non-natural or non-buffered vitamins.

I also think it is a mistake to supplement with large isolated vitamins, as your body requires certain nutrients to utilize each vitamin. This can cause imbalances in your body. It can have a theraputic effect, but I'm no doctor and I don't know everything behind that. But I wouldn't just take the vitamins on my own.

My favorite brand is Standard Process...their vitamins are just concentrated organic foods in tablet form, so you really don't have to worry about taking too much or imbalances. They have a multivitamin and a multimineral, as well as "isolated" vitamins such as B6, etc (not really isolated, but they contain a lot of that particular vitamin). Check out standardprocess.com. The sad part is you have to buy it through a doctor (you could get it form a chiropractor, too).

The other option is Garden of Life. They have some vitamins you could check out at Gardenoflifeusa.com

 

[Green888]

well, i dont think you know the brands, im from denmark...
i have done a litte research in the natural health stores, and found the vitamins rather expensive !? :S

maybe i should just try to eat more green vegetables and fruit.

i have allso read that 2000+ mg vitamin C would be better for a bodybuilder !?

http://www.wannabebig.com/article.php?articleid=50

 

[Frosty]

well, i dont think you know the brands, im from denmark...
i have done a litte research in the natural health stores, and found the vitamins rather expensive !? :S

maybe i should just try to eat more green vegetables and fruit.

i have allso read that 2000+ mg vitamin C would be better for a bodybuilder !?

http://www.wannabebig.com/article.php?articleid=50

The natural vitamins are by their nature more expensive than the cheap synthetic ones. They're worth it, though. Will they make you huge? No, but vitamins aren't really like that.

Eating more veggies is ALWAYS a good thing. You could even get a juicer and juice lots of veggies. I think drinking veggie juice after a workout is an excellent idea.

2g or more of vitamin C a day is definitely beneficial, but I would use a buffered vitamin C supplement in the very least. There are natural versions, but they're more expensive.

 

[Green888]

what do you mean by "buffered" ??
that it is releashed during to whole day ??? or what ?

 

[Frosty]

what do you mean by "buffered" ??
that it is releashed during to whole day ??? or what ?

Buffered means potassium, calcium, magnesium, and zinc ascorbates and often bioflavanoids and sometimes extracts from fruits high in vitamin C such as ascerola berry.

 

[Green888]

ok, thx for all the info bro !

 

[Rogue2]

Any 'food form' multivitamin will do, however when your taking it take it with a food with a moderate fat content (tuna, salmon etc.., even a bit of toast with margarine) as it has been found that taking the multivit. 'dry' with water (if you excuse the conflict in terms) inhibits the uptake of the fat soluble vitamens (A + E if i remember right) and therefore may as well not be taking it. Also don't take to high levels of the B vitamins for longer than 2-3 weeks are this can has a toxic effect on the central nervous system and always take the B vitamen as the complex, as B6 and B12 are dependent on each other for uptake across the gut wall.

If you are a fella a multivitamen without iron is probably a good idea as you have enough iron stored in your liver and in the gut wall as ferratin to last a lifetime - to much supplementation (can be a very thin line) can lead to hemachromatosis - however same not true for women how def. should be taking it, due to differ storage abilities due to hormonal biochemistry.

also people have also been know to take high doses of vitamen D as it can help cure the winter blues elevate mood etc, if you are going to do this you need to be taking extra calcium in as well, as cholcaliferol (vit D) directly effects calcium absorption from the gut, and not a good idea if your cutting up as it can increase water retention via mucking up your ion levels in plasma and cause the kidneys to retain more water.

 

[Frosty]

Any 'food form' multivitamin will do, however when your taking it take it with a food with a moderate fat content (tuna, salmon etc.., even a bit of toast with margarine)

Ick! How about butter instead? Margarine is nasty shit.

 

[Green888]

thx to the both of you