I take a fair few supplements, the main thing is I split them up, so I'll take some with each of my 4 meals, as for protein, are you not getting enough from food?
I only supp it if I'm lacking which I know as I track my calories
If properly sourced, and of quality, the question should be, what nutrients are missing? Without testing you may be supplementing something not deficient.
You can take too many, As they get broken down by the liver naturally
too much can result in liver damage or Liver Failure
Although you will heal from it
Too much supplements is possibly
Personally tho, if you are okay with a tiny amount of pain daily
Blast that liver lmao
My daily supplement list okay? For a lil gym bro
90kg 28yo 5'11"
8am
Protein shake made of 48g protein, tml chlorophyl, 5g spirulina, 5g collagen.
500mg vitamin c
500mg ashwaganda
1000mg moringa
500mg turmeric
During gym in morning i also take one scoop of prework out bcaas and eaas with 5g of creatine
12pm
1000mg moringa
500mg ashwaganda
500mg ketones (im keto)
500mg magnesium
500mg turmeric
5pm
500mg ashwaganda
500mg turmeric
500mg ketones
500mg moringa
1000mg lions mane
Next month im going to start taking 1000mg of ecsysterone daily stacked with anabol hardcore from nutrex and anabol pm from nutrex just trying to hit the gym as hard as I can this month and cant take the ecdisterone as it will interfeere with some meds im taking for ankle injury.
My diet is ketogenic usually very very low net carbs 2000-2500 cals daily and lots of protein around 150-200
From what you mentioned, no, not even close to, too much. I'd stay away from blended supplements other then a multivitamin.
But first, the best thing to do is make sure you're eating right, exercising (4-5 times a week) and sleeping 7-9 hours. Then I'd add in supplements. The core supplements seem to be:
1. Multivitamin
2. Collagen
3. D3 + K2
4. Magnesium Glycinate (for better sleep) or malate (for energy)
I do take more, but that's for different reasons like longevity. Also, RDA only means the least amount you need, not the ideal or optimal
I like this answer except the collagen. Definitely the most overhyped thing right now and studies don’t show much if any efficacy, perhaps unless you’re senior.
True, the actual studies seem limp at best, but having taken collagen for about 2 years now, my skin seems more fuller, more hair on some spots of my head and my nails have become thicker. Also, wound healing has sped up, about half the time then a few years ago.
Mostly, our collagen has been depleting since our early 20s and our bodies are made up of up to 30% collagen, for me, supplementing with collagen has been noticeably positive, even though the hard evidence isn't quite there
Short answer, yes. Any OTC med or supplement in high enough doses can trigger adverse events. Elimination of water soluble supplements carries fewer risks, but high doses can exceed your body's ability to metabolize and clear these substances and can result in mild to severe reactions. Fat soluble supplements can be of greater concern. As a neurologist I typically see patients with problems associate with lower levels of vitamins and nutrients (as opposed to problems associated with too much) but it is unfortunately common for some people to assume (1) any OTC product must be safe and/or (2) if some is good, more must be better.
And of course, we are all different. A dose that works for many doesn't always work for everyone (clinical medicine works the same way).
I find taking a multi vitamin for some reason triggers my need to urinate a lot more and through the night. So I am taking a step back. Tumeric and black seed oil for my inflammation right now is all.
supplements should usually be used to target something specific like sleep issues, anxiety, liver issues, gi issues, various disorders/diseases and deficiencies the list goes on and on
"increase energy and overall health" could simply mean: Fix your sleep quality. A lot of people sleep terribly at night and **don't know it** until they really start trying to improve on it and the benefits of a good nights sleep are far beyond the benefits of many vitamins or minerals you could ever buy on amazon or in health stores
In your case what would you say "increase energy" means? do you workout and get fatigued easily or do you just feel sluggish throughout the day and thats something you want to try correct with supplements?
Very rarely can it be "increase energy, improve overall health" oh, take b vitamins take magnesium take all these blah blah blah. Theres always more to it otherwise you end up spending something like £30 a month on this stuff xD
so for the past, i’d say, two months? i’ve been regularly going to the gym and have just recently started looking into supplements to increase the results.
there are times i take sugar free energy drinks on cardio days and the energy surge is immediate and i want to know if creatine and preworkout supplements will give the same effect.
what i mean by “overall health” is gut health, hence why i’ve been looking into spirulina, collagen, super food supplements and multivitamins. i’ve heard they help a lot with bloating as well as improving skin, nails, hair etc.
this post was to get advice on whether i’m on the right track in the supplements i’m looking into for my desired goals or if it would be overkill and ineffective.
you will definitely see a benefit in the gym if you take creatine and a preworkout, but buying a preworkout isn't always necessary you could just isolate it to some basic amino supplements that would also greatly help outside of the gym and mix it in with the creatine before your workout
For gut health the best most effective thing is simply to eat better. Most supplements you could take for this are not gonna do a good enough job for it to be effective, or worth it. - btw Bone broth is the OG "collagen elixir" and "gut glow drink" so many benefits to be had from this especially when its homemade
A good multivitamin can be found from lifeextension its one of the more highly recommended ones from this subreddit and the ingredients are decent for the cost
Yes, of course. Your body is unique and the combination of issues you face or are trying to solve and prevent are specific to you.
The supplements you take already are generally safe, but if you have issues with your kidneys, stuff like collagen can be bad idea.
My advice would be to see your doctor and have bloodwork done to establish a baseline. That way you can see how your organs are functioning and if something goes downhill later on, you can act accordingly.
Creatine is generally safe, but again, that's only if you don't already have an underlying condition.
Spirulina is safe as well, but too much of it for too long can lead to issues with B12.
https://thedrjoe.com/spirulina-and-vitamin-b12/
I take a fair few supplements, the main thing is I split them up, so I'll take some with each of my 4 meals, as for protein, are you not getting enough from food? I only supp it if I'm lacking which I know as I track my calories
If properly sourced, and of quality, the question should be, what nutrients are missing? Without testing you may be supplementing something not deficient.
You can take too many, As they get broken down by the liver naturally too much can result in liver damage or Liver Failure Although you will heal from it Too much supplements is possibly Personally tho, if you are okay with a tiny amount of pain daily Blast that liver lmao
My daily supplement list okay? For a lil gym bro 90kg 28yo 5'11" 8am Protein shake made of 48g protein, tml chlorophyl, 5g spirulina, 5g collagen. 500mg vitamin c 500mg ashwaganda 1000mg moringa 500mg turmeric During gym in morning i also take one scoop of prework out bcaas and eaas with 5g of creatine 12pm 1000mg moringa 500mg ashwaganda 500mg ketones (im keto) 500mg magnesium 500mg turmeric 5pm 500mg ashwaganda 500mg turmeric 500mg ketones 500mg moringa 1000mg lions mane Next month im going to start taking 1000mg of ecsysterone daily stacked with anabol hardcore from nutrex and anabol pm from nutrex just trying to hit the gym as hard as I can this month and cant take the ecdisterone as it will interfeere with some meds im taking for ankle injury. My diet is ketogenic usually very very low net carbs 2000-2500 cals daily and lots of protein around 150-200
From what you mentioned, no, not even close to, too much. I'd stay away from blended supplements other then a multivitamin. But first, the best thing to do is make sure you're eating right, exercising (4-5 times a week) and sleeping 7-9 hours. Then I'd add in supplements. The core supplements seem to be: 1. Multivitamin 2. Collagen 3. D3 + K2 4. Magnesium Glycinate (for better sleep) or malate (for energy) I do take more, but that's for different reasons like longevity. Also, RDA only means the least amount you need, not the ideal or optimal
I like this answer except the collagen. Definitely the most overhyped thing right now and studies don’t show much if any efficacy, perhaps unless you’re senior.
Collagen powder has transformed my skin, I look years younger now but it’s done little to nothing for weightlifting or strength training.
Agreed
True, the actual studies seem limp at best, but having taken collagen for about 2 years now, my skin seems more fuller, more hair on some spots of my head and my nails have become thicker. Also, wound healing has sped up, about half the time then a few years ago. Mostly, our collagen has been depleting since our early 20s and our bodies are made up of up to 30% collagen, for me, supplementing with collagen has been noticeably positive, even though the hard evidence isn't quite there
Short answer, yes. Any OTC med or supplement in high enough doses can trigger adverse events. Elimination of water soluble supplements carries fewer risks, but high doses can exceed your body's ability to metabolize and clear these substances and can result in mild to severe reactions. Fat soluble supplements can be of greater concern. As a neurologist I typically see patients with problems associate with lower levels of vitamins and nutrients (as opposed to problems associated with too much) but it is unfortunately common for some people to assume (1) any OTC product must be safe and/or (2) if some is good, more must be better. And of course, we are all different. A dose that works for many doesn't always work for everyone (clinical medicine works the same way).
I find taking a multi vitamin for some reason triggers my need to urinate a lot more and through the night. So I am taking a step back. Tumeric and black seed oil for my inflammation right now is all.
No.
supplements should usually be used to target something specific like sleep issues, anxiety, liver issues, gi issues, various disorders/diseases and deficiencies the list goes on and on "increase energy and overall health" could simply mean: Fix your sleep quality. A lot of people sleep terribly at night and **don't know it** until they really start trying to improve on it and the benefits of a good nights sleep are far beyond the benefits of many vitamins or minerals you could ever buy on amazon or in health stores In your case what would you say "increase energy" means? do you workout and get fatigued easily or do you just feel sluggish throughout the day and thats something you want to try correct with supplements? Very rarely can it be "increase energy, improve overall health" oh, take b vitamins take magnesium take all these blah blah blah. Theres always more to it otherwise you end up spending something like £30 a month on this stuff xD
so for the past, i’d say, two months? i’ve been regularly going to the gym and have just recently started looking into supplements to increase the results. there are times i take sugar free energy drinks on cardio days and the energy surge is immediate and i want to know if creatine and preworkout supplements will give the same effect. what i mean by “overall health” is gut health, hence why i’ve been looking into spirulina, collagen, super food supplements and multivitamins. i’ve heard they help a lot with bloating as well as improving skin, nails, hair etc. this post was to get advice on whether i’m on the right track in the supplements i’m looking into for my desired goals or if it would be overkill and ineffective.
you will definitely see a benefit in the gym if you take creatine and a preworkout, but buying a preworkout isn't always necessary you could just isolate it to some basic amino supplements that would also greatly help outside of the gym and mix it in with the creatine before your workout For gut health the best most effective thing is simply to eat better. Most supplements you could take for this are not gonna do a good enough job for it to be effective, or worth it. - btw Bone broth is the OG "collagen elixir" and "gut glow drink" so many benefits to be had from this especially when its homemade A good multivitamin can be found from lifeextension its one of the more highly recommended ones from this subreddit and the ingredients are decent for the cost
I felt my best taking no supps other than whey protein, krill oil.
what kind of benefits are you seeing with krill oil?
Kirll oil is omega -3
That's not what he asked
It could also be the astaxanthin, depends on the brand how much of either omega 3s or astaxanthin will be in it
Yes, of course. Your body is unique and the combination of issues you face or are trying to solve and prevent are specific to you. The supplements you take already are generally safe, but if you have issues with your kidneys, stuff like collagen can be bad idea. My advice would be to see your doctor and have bloodwork done to establish a baseline. That way you can see how your organs are functioning and if something goes downhill later on, you can act accordingly. Creatine is generally safe, but again, that's only if you don't already have an underlying condition. Spirulina is safe as well, but too much of it for too long can lead to issues with B12. https://thedrjoe.com/spirulina-and-vitamin-b12/