What supplements do you take and why?

[r2473]

We have a lot posters that are pretty knowledgeable about supplements. Just wondering if I'm missing the boat a bit by not taking certain things. I figure this is probably the easiset and fastest way to get a quick lesson on the best supplements out there.

Please list:

1) What you are taking. Be as specific as possible. I know that some sources are better than others for the same supplement. List anything you consider a "supplement". Herbs, spices, aspirin, protein powder, special recovery drinks. Whatever you consider a supplement to be.

2) Why you take what you are taking. Are you trying to reduce your blood pressure? Are you taking a fiber supplement to try to get the daily recommended amount (which is damn hard from diet alone). Even if you are taking an aspirin for heart health, include that.

3) How much are you taking? What are your doasages?

4) How often do you take these?

5) List any benefits. This can be anything from listing blood pressure test results to having better bowel movements to simply feeling better or having more energy.

6) If you are really on top of things, list products that you want to take but are not avaliable for one reason or another. Again, why you would take it, etc.

7) Any other useful information you can think of

Thanks in advance.

[Cindysphinx]

1. Nothing.

[XFactorer]

I take homeopathic supplements.

[maggmaster]

I take fish oil 5 grams in the morning and 5 at night. Anecdotal evidence(myself as an n=1 study) shows that it helps with weight maintenance. I have been taking it for around 10 years and my weight has been the same +- 4 lbs.

I take a multivitamin though I realize that it may have no benefit. I did not take one for a long time because I do eat a lot of fruits and vegetables but when I got a Costco membership the multis were just so cheap.

I do use protein shakes for post workout recovery sometimes, when I have them around. Again a recent thing.

I also occasionally mess around with during workout drinks, BCAAs, Citruline Malate, Creatine. Mostly when I am buying fish oil online and these things are on sale, I buy these too.

I have had brief periods where I wanted to believe in the efficacy of other herbs and supplements, mostly they are disappointing.

[TennisLovaLova]

At best, creatine improves your muscle capacity by 5%. So it is not something you must rely on. And if you dont drink enough during training, it eventually destroys your kidneys.


I take whey pro and liquid amino acids for stamina, muscle gain and muscle breakdown prevention. I lost 14 kgs in 3 months to improve the way I move on court and explosiveness. I took a personnal coach with daily specific training. Changed the way I eat.
Quantity taken as specified by manufacturer. Whey only on training days and bcaa everyday 15 ml, 3 servings per day.
I use Scitec nutrition products.

If I could, I think I would try those growth hormones for post training reasons. And djokos hyperbar chamber to improve my breathing capacities

[maggmaster]

I have never seen a decent study that proves that creatine destroys your kidneys. The reasoning that some use is that an increased creatinine level( A byproduct of creatine processing) is a test for kidney issues. If you find a study that links supplemental creatine use with kidney issues please post it.

[T1000]

BSN Syntha-6 Protein - post workout drink and sometimes to help me reach my macros if I have a bad day, also useful in making meal replacement shakes with oats, olive oil, ice cream etc.

Creatine - 5g daily helps my lifts and I don't get the bloating from water retention so it's all good. Mono is cheap, I got a years worth for $20

Orange Triad Multi - 6 caps daily joint supports been helping me

Animal Rage pre workout - Used on days when I really need the extra boost, like practice and lifting in the same day or long days so it can be 0 times/week or as many as 3, varies.

Taking them since I played 5 sports in high school and still play basketball, tennis, and football regularly as well as trying to lift to get stronger and in better shape so I can make it to the marines, SEALs, or Berets one day.

[sureshs]

I had already posted this but here it is again:

Morning:

Multivitamin
Fish Oil capsule (doc recommended)
Garlic capsule
Oregulin (cinnamon, fenugreek, oregano etc)
Reservatrol

Night:

Ashwagandha
CoQ10
Baby Aspirin
Vitamin D (doc recommended)

[Rorsach]

Originally Posted by Cindysphinx

1. Nothing.

Yup. .

[tes]

Fish oil or flaxseed oil and b-100 complex. My doctor said they are good for my heart or maybe it was for my cholesterol...can't remember.

In general, I eat a lot of vegetables fruits and nuts so I don't take multi-vitamins.

[r2473]

Does anyone take a fiber supplement?

Here's the thing. I don't have any of the problems associated with a low fiber diet like problems with bowel movements. I also wouldn't be taking it to help lower cholesterol or blood pressure.

The only reason I would take it is because the recommended amount for men is 38 grams per day and that is probably based on a 2K or 2,500 calorie diet. So my recommended amount would be at least 50 grams. Now there is no way it is possible for anyone to get that much fiber everyday from food. My fiber consists of about 1.5 cups of oatmeal / granola mix for breakfast, the vegetable I usually have with dinner, and some almonds 2-4 days a week. That can't amount to even 20 grams.

Does anyone know anything about this? Would I see any benefit from taking a fiber supplement and what would the benefit be? Also, which one should I take (soluble, insoluble)?

http://www.mayoclinic.com/health/fiber/NU00033

[crash]

Originally Posted by r2473

So my recommended amount would be at least 50 grams. Now there is no way it is possible for anyone to get that much fiber everyday from food.

Your post sparked my curiosity. I counted how much fiber I ate the last few days and I averaged about 75 grams/day so it is certainly not impossible. I don't pay particular attention to fiber, I just eat a lot of veggies I guess.

I agree that it might be tough depending on your nutritional habits though.

[r2473]

You must eat a lot of veggies. I have some on my sandwich at lunch and normally have a veggie with dinner. That's it.

I guess I could try to eat more beans. I always just assumed that oatmeal and bread had more fiber than the little bit it actually has.

http://www.mayoclinic.com/health/hig...-foods/NU00582

[Cindysphinx]

1.5 servings of veggies isn't enough.

Rather than look for a solution in a jar, how about adding some fruits and veggies to your diet. Maybe replace some of the meat?

[r2473]

^^ good point, but how does one go about getting 5 servings of vegetables everyday (and 5 servings of fruit)? If I eat a serving at every meal, that still won't be enough (and who eats vegetables for breakfast or has fruit with dinner?).

I think I'll make an appointment with the hospital dietician and see what she has to say and see if she can tailor something to me.

Seems pretty clear that the supplement takers are not going to give up their secrets.

[newton296]

supplement are for wimps!

I take nothing, I much prefer to eat properly then try and makeup for a bad diet with supplements.

that said, I took creatine for about 2 months and had so many cramps I had to quit! hate that stuff!

[sureshs]

Veggies and fruits were meant to ensure dispersal of seeds by providing something of value to animals. They were not meant to ensure the best possible deal for the animal.

[Kevin T]

Originally Posted by r2473

^^ good point, but how does one go about getting 5 servings of vegetables everyday (and 5 servings of fruit)? If I eat a serving at every meal, that still won't be enough (and who eats vegetables for breakfast or has fruit with dinner?).

I think I'll make an appointment with the hospital dietician and see what she has to say and see if she can tailor something to me.

Seems pretty clear that the supplement takers are not going to give up their secrets.

Though content can widely vary, a good average for a fruit or veggie is 4-5 g fiber per serving. A veggie serving is 1 cup raw or 1/2 cup cooked=about the size of an ice cream scooper or small handful. Being a man and all , I bet you get 2 servings in one of your serving sizes. Throw in 2 pieces of fruit and you're close to 20 g now. A serving of beans, ~ 1/2 cup cooked, is the amount in a typical Taco Bell bean burrito (not that I'm telling you to go to the Bell) and contains ~ 12-15 g fiber. A handful of nuts and a bowl of oatmeal and you get another 10+. That's at least 45 g of fiber without resorting to supplements or nasty whole grain bread and pasta.

[GuyClinch]

Veggies and fruits were meant to ensure dispersal of seeds by providing something of value to animals. They were not meant to ensure the best possible deal for the animal.

^^^Agree. I think people understimate how well the big agra interests can manipulate them. I remember as a kid how grains and breads and stuff were the so called 'most important' food group. All that did is lead to alot of fat adults nowadays..

It's scientifically clear you need SOME vegetables for healthy functioning. Beyond a certain amount its not clear at all that more = better. Which is what big agra wants you to think..

And its not clear that the 'good antioxidants' that come in say pomegrante juice outweighs the negative effects of the sugar that comes with it.

Supplements I like..
Fish Oil. (Fights insulin resistance in theory)
Cinnamon (well not sure its a supplement but I add it wherever I can - slows digestion of carbs)
Protein Powder - not sure if this one is good for you but its convient.

[Power Player]

First off, I don't think anyone needs supplements if they eat well and are not exercising to the point of exhaustion 5-6 days a week.

But they have made a difference for me in a positive way. Waistsize is smaller and I changed nothing except what supps I used.

I take Orange Triad and Cytomax Fast Twitch before I workout. I also take cytomax sports drink, which is basically a better version of gatorade..not sure if i'd call that a supplement.

Besides that, I take Vitamin D and Magnesium at night before bed.

The supps just seemed to speed up my metabolism and I have gotten my abs nice and defined. If I was married and had kids, I doubt I'd care as much, but I am single and girls notice these things. I also feel a lot better, am playing better tennis, and getting much more restful sleep.

I should add that I eat a very clean and balanced diet. Oatmeal, yogurt, grilled chicken, salad, fruit smoothies as staples. Have been doing that for years.