Lets talk Vitamins

[OakLeaf]

I just go by how I feel. I really ought to start counting grams, I could probably do better.

When I'm low on protein, I'm sorer longer after easier workouts, and I don't gain strength or heal as quickly. Back in the fall when I was in marathon training, my nails got so brittle that I literally could not cut them without them splintering (and I keep them very short regardless). I was downing piles of protein powder (about 20g/day from powder alone), eating beans pretty much every day, plenty of vegetables, occasional fish, dairy and eggs (like once or twice a week of each), and it just obviously wasn't nearly enough.

When I've been sick it's a whole 'nother story. I just really, really crave meat to build myself back up. I think I would've eaten my husband's arm the other night if he hadn't been able to track down that steak for me.



ETA: Read the labels on your B-complex and make sure it's really balanced. A lot of them say "balanced" on the label when what they mean is they've got, say, 50g of everything. That's like saying a garment fits because it's a cylinder the diameter of your hips... Solaray's formula is the only one I've found that's actually balanced based on the RDAs.

[marni]

recent medical studies have indicated that most women do not get enough calcium and so suggest calcium supplements along with vitamin d to help with metabolizing the calcium. They have also pretty much confirmed the good benefits of Omega 3 oil. Because so much of our food unless eaten out of your own garden or farmyard, has been processed, or grown in less than fully natural methods which leads to foods generally not being as nutritionally complete, a daily multivitamin is pretty much a standard supplement, and vitamin b is for heart, circulation and red blood which all under go a certain amount of stress as a result of exercise. I take all of these, and in addition take 400 iu vitamin e, along with glucosamine chondroitin for my arthritic and discombobulated knees.

As long as you aren't taking excessivly excessive to the point of self poisoning, your body will use the amount of vitamins it needs and will excrete the rest.

The big question is whether your Dr. actually looks at your individual needs, health level, age, activity level etc. or is he/she just following the current line. I figure if the Dr. herself takes the same vitamins in roughly approximate amounts, then she probably knows what she's talking about.

Good luck with it all.

[channlluv]

I take 5,000 IU of Vitamin D every day (gel cap, dr.-prescribed when blood tests indicated a deficiency), and 2,000 IU of Omega 3 Fish Oil gel caps. I sometimes drink a GoodBelly probiotic drink - the little 2 oz vitamin-fortified one, and every other day or so I'll take two packets of Emergen-C in 24 oz. of water. I work in an elementary school library and I really do think this, and frequent hand-washing, helps me avoid the bazillion germs that come with 330+ kids.

I also eat pretty well. Lots of fresh veggies and fruit, lean protein (had a buffalo burger today), Greek yogurt. I've foresworn fast food - yay, me!

Except for the 80 pounds I can't seem to lose, I think I'm pretty healthy.

Roxy

[KnottedYet]

Surg - did your doc test your blood levels, or just quote you a standard line about supplements?

I've got ridiculously low levels of vit D and iron (and previously B12, but I got that up to normal after years of heavy supplementation). So far, every time I get blood checks for the vit D and iron the doc tells me to add MORE. Those three are my only problematic levels, so that's all I supplement.

I take huge doses of B12, vit D, and iron every day.

Thank goodness for Costco...

[Chile Pepper]

I've taken a multivitamin for years (it's similar to ONe-a-Day). A little over a year ago I added 1,000 IU of D and 1,000 mg of C. I have never believed in megadoses of anything, but my doctor insisted I try the C for immunological issues and I added the D based friends' experiences. I feel great! This combo really seems to work for me.

[OakLeaf]

Couple of examples that everyone is probably already familiar with but might not be relating, here - one from plant biology, one from human -

* Blossom end rot in tomatoes. Everyone knows how that works, right? The fruit doesn't form properly because of a calcium deficiency in the plant. But it's almost never because the plant isn't supplied with enough calcium. Rather, it's usually either because moisture management issues prevent the plant from taking up enough calcium from the soil, or because excess nitrogen makes the plant outgrow its calcium supply. Lesson: a laboratory deficiency of a nutrient in tissues doesn't mean that a supplement is the cure. Every home gardener knows this about their tomatoes - it's really not a jump at all to human biology.

* Excess calcium/magnesium in humans. You know when you take too much, you start getting those white spots in your nails, right? Which is a sign of zinc deficiency? Except that you aren't deficient in zinc in any "absolute" sense, it's that you aren't getting enough in balance with your calcium and magnesium. Same thing when you're taking calcium out of balance with magnesium and start getting eyelid tics. Or the well-known phenomenon that people who eat a lot of animal products need a lot more calcium because of their high phosphorus intake (the reason why dairy for calcium is a vicious cycle).

Sure, you could go the Adelle Davis route and add zinc, and then copper, and then iron, and keep going in an infinite spiral of just the nutrients you know how to manage, the ones that have even been identified and are available in supplement form, which are really a tiny minority of the literally millions of compounds in food that nourish our bodies. Or you could throttle it all back down to what your body actually needs. Get almost all of it from food and water and exercise and sunshine. I'm not above using supplements, as I said before, and I'm not criticizing anyone who does, but I just think you need to be really, really, really careful with them, and recognize that they are a crutch and a signpost pointing to where we should really improve our diet instead.

[tulip]

I always thought those white spots were copper deficiency. I had them when I was a child and teenager, but not since.

[KnottedYet]

I'm not above using supplements, as I said before, and I'm not criticizing anyone who does, but I just think you need to be really, really, really careful with them, and recognize that they are a crutch and a signpost pointing to where we should really improve our diet instead.

Celiac disease messed up my guts big time, and I have some hefty malabsorption issues.

Just cuz I take handfuls of pills from Costco doesn't mean everyone should! If anyone has concerns about their diet and nutrition, I really recommend getting tested and working with your doctor and a nutritionist. Working with a nutritionist is a lot of fun, and you learn stuff you never knew!

Totally worth the co-pay, in my book.