Optimizing Nutrition: Supplements
Monitoring food intake for macros is hard enough. Trying to keep an eye on the micros is nearly impossible even with apps like MyFitnessPal. Therefore, I turn to supplementation to ensure I'm always getting a minimum of things that I think are important, at least for me.
Vitamin D
Until the pandemic, I really didn't appreciate how important this was. While in the back of my mind I knew it was an important one that we are all likely deficient in, I didn't realize how many processes and functions it supports.
Early on in the pandemic, I started doing my own research in how to optimize health and immune function and quickly found various doctors and nutritionists extoling the virtues of vitamin D. There is even high correlation to low levels of D and bad outcomes from COVID.
I haven't yet tested my levels though I've been taking 6,000 IUs daily for close to a year now. Some say you should front load high doses (10,000 IU+) to get to a baseline but really what I've found is the recommendations are all over the board. The only way to know for sure is with blood tests before you start supplementing and then periodically to know for certain that you have adequate levels. I'll eventually get a test but from what I've read 6,000 IU should be fine.
I take one Nordic Naturals 5,000 IU softgel plus there is another 1,000 IU in my fish oil.
Fish Oil (EPA/DHA Omega 3 + Vitamin D)
I'm a big fan of fish oil. Especially ones that are higher on EPA. I think it's pretty important to get really high quality and from my research the WHC UnoCardio 1000 seem to be top notch. Though I'll likely switch to the Thorne Super EPA Pro once it's time to refill my stocks because more is better, right? :)
I take Fish Oil for a number of reasons but mainly to reduce inflammation from the Omega-3 fatty acids. Lots of good reasons with very little downside that I've seen.
I take one of this along with the Vitamin D mostly at my noontime meal.
Magnesium (blend of all forms)
I started taking magesium a few years ago, but took some back in college as well, mainly to aid in muscle recovery and aid in muscle contraction. I've recently switched to taking Magnesium Breakthrough which is the only one I've found to be a blend of all forms. They all serve different purposes and we are likely all deficient.
I take two of these each night before bed.
Collagen
With a knee that has advanced arthritis from a blown meniscus which eventually I had removed, knee pain has been kind of a constant battle. I avoid running and jumping and focus on keeping quads strong, however, with this recent weight loss and with teh addition of this Keto CollagenI've actually ran a little bit and haven't had any pain whatsoever. It's pretty incredible.
I don't have a schedule of taking this. Just kind of randomly throughout the week, probably 3-5 times during the week when I need a treat (tastes kind of like chocolate milk).
MCT Oil
There are a number of benefits one can gain from consuming more MCT Oil, however, for me going on a keto diet, I just wanted the abitity add a bit more fuel source to kick up the ketone production. I've sometimes combined it with the collagen in the same shaker.
Like the collagen, I don't really have a schedule other than taking it a few times during the week.
NEW - Creatine Monohydrate
This is like magic for strength gains because of how fast it helps your cells recover. I went from 215 to 245 my freshment year at Penn taking creatine and lifting under a great coach. Also didn't help that I was 18 years old, but still. I recently ordered Thorne's Creatine and plan on just taking it daily. Supposedly, it even helps with brain performance.
NEW - Vitamin C
Given that I'm not eaten much fruit or other natural sources of Vitamin C and it's pretty important to be getting enough in general but especially to help with immune health in this new world we are living in, I ordered some Thorne Vitamin C with Flavanoids.
NEW - Quercetin Phytosome
Like the Vitamin D and Vitamin C, Quercetin in important for helping cells make use of all the zinc I'm consuming in beef and chicken. Without it, most zinc would go unused, according to what I've read. You can get this naturally if you consume enough citrus, apples, onions, parsely and other odds and ends. In order to make sure, I'm going to add some of this as well. Getting the zinc into the cells helps to stop viral replication. I haven't read anything conclusive on this but again, I don't see a downside into adding this to my regime.
I've ordered Quercetin Phytosome by Thorne.