What supplements do you take?

[Ben]

Quick question. I got my batch of vitamin a (retinaol acetate) and looks like I got one on the higher end of the spectrum - 25000iu. Apparently you can take to much of this stuff (which is bad) and having to little (bad also) so need to strike a balance. However, now that I have the supplements and don't want to throw them away, if I were to take lets say 2 a week, spaced out... is that ok? or maybe I should do 1 a week?

_http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106

Here are some numbers to provide you with a concrete example. When chronic vitamin A toxicity occurs, it typically involves many months of daily intake of vitamin A in retinoid form in amounts exceeding 14,000 IU (4,200 mcg RE) in children and 25,000 IU (7,500 mcg RE) in adults. Let's compare that amount to the largest amounts found in food. At 135 mcg RE of retinol per cup, cow's milk is the animal food on our WHFoods list that ranks highest in retinol content. As you can see, an adult would have to consume over 55 times this amount every day over a period of several months in order to reach the toxicity level described above.

While vitamin A toxicity can be a problem for our health, it comes from improper use of retinoid-containing supplements, not from our diet. Most causes of vitamin A toxicity are due to accidental ingestion of supplemental doses exceeding 660,000 IU (200,000 mcg retinol equivalents) and 330,000 IU (100,000 mcg retinol equivalents) by adults and children, respectively.

I think 1 a week would be more than safe but the supplements would literally last years...

You can't overdose on dietary vitamin A because it is coming mainly from the precursor beta carotene which is converted only as necessary. Why risk overdose on synthetics when something is so readily available in a safer form? Obvious choices are things like carrots, red peppers and sweet potatoes but if intolerances/keto adaptation don't permit them then liver is a good source.

edit - remembered the form found in liver is not the precursor and can be overdosed, so might not be SO easy as I first thought

 

[luke wilson]

There is 2 forms of vit a, one you can overdose on, the other not. You cant overdose though on any kind that you get direct from diet, only from supplements.

I got vit a,d,k because apparently they all work together really well. Vit d,k I know for sure as I used to take just vit d and feel lower back pains, recommended vit k which nullified it almost immediately. So adding vit a because i don't think I get enough from diet and its meant to work well with the other 2!

 

[lainey]

There is 2 forms of vit a, one you can overdose on, the other not. You cant overdose though on any kind that you get direct from diet, only from supplements.

I got vit a,d,k because apparently they all work together really well. Vit d,k I know for sure as I used to take just vit d and feel lower back pains, recommended vit k which nullified it almost immediately. So adding vit a because i don't think I get enough from diet and its meant to work well with the other 2!

Here are some parts of an article SOTT carried: Vitamin A supplements may negate the benefits of vitamin D

http://www.sott.net/article/207234-Vitamin-A-Supplements-May-Negate-Benefits-of-Vitamin-D

In a recent article, Dr. John Jacob Cannell, MD, executive director of The Vitamin D Council, discussed the British Medical Journal report. He says:
"The crux of the problem is that a form of vitamin A, retinoic acid weakly activates the vitamin D response element on the gene and perhaps blocks vitamin D's more robust activation." In fact, the authors of a 1993 study state, "there is a profound inhibition of vitamin D-activated...gene expression by retinoic acid."
The distinction is between various forms of vitamin A. It is the retinoic acid (retinol) form of vitamin A that is problematic. Not beta carotene.

Beta carotene is not a concern because it is PRE-vitamin A. Your body will simply not over-convert beta carotene to excessive levels of vitamin A. So foods with beta carotene or taking beta carotene supplements are not going to interfere with vitamin D.

Most of us can remember our grandparents using cod liver oil as the Holy Grail for health. But it seems nearly all cod liver oil products supply vitamins A and D in levels that are not ideal.

This means that a "vitamin A supplementation is potentially dangerous. Vitamin A production is tightly controlled in your body, the source being carotenoids from vegetables in your intestine. Your body uses these carotenoids to make exactly the right amount of retinol. But when you take vitamin A as retinol directly, such as in cod liver oil, you intervene in this closed system and bypass the controls."

In addition, use a high quality source of chlorella, an important superfood that is loaded with natural beta carotene.

FWIW

 

[luke wilson]

Hmm.. I read this

http://www.westonaprice.org/blogs/cmasterjohn/new-evidence-of-synergy-between-vitamins-a-and-d-protection-against-autoimmune-diseases/

The 2 articles contradict each other and both are based on scientific studies.

I'm on my phone so cant post quotes. I'm leaning towards synergy though, more convinced by the 2nd one.

 

[patty2292]

Just wondering what Zinc supplement people take and have had benefits from. I've taken zinc in the past, normally just the standard amazon zinc tablets you can get from a variety of companies. It's always had a weird effect and made me feel strange in the belly, rather sickly really.

I've tried taking with food, and without. Before and after meals. Yet I still can't seem to find the right form of Zinc, and the best time to take it.

Any suggestions? I've yet to try zinc picolinate which a friend advised as it didn't give any sickly symptoms when taking.

 

[Foxx]

Just wondering what Zinc supplement people take and have had benefits from. I've taken zinc in the past, normally just the standard amazon zinc tablets you can get from a variety of companies. It's always had a weird effect and made me feel strange in the belly, rather sickly really.

I've tried taking with food, and without. Before and after meals. Yet I still can't seem to find the right form of Zinc, and the best time to take it.

Any suggestions? I've yet to try zinc picolinate which a friend advised as it didn't give any sickly symptoms when taking.

I would wonder if you actually need zinc. Have you ever done a zinc deficiency test? The best part about a zinc deficiency, in my opinion, is that there's a really easy test to determine if you have one. You can buy liquid zinc, either of these should do:

http://smile.amazon.com/Designs-Health-Zinc-Challenge-Beauty/dp/B000FGXMAY/

http://smile.amazon.com/Liquid-Assay-Premier-Research-Labs/dp/B007SOV1YA/

I've personally used the first, but the second is cheaper and from a company that I've used and consider to be reliable. Once you have that, you simply take some and hold it in your mouth for ten seconds and see how it tastes, which determines if you have a deficiency, and how severe it is:

http://www.diabetesexplained.com/zinc-diagnostic-test.html

1. Zinc Taste Test (Oral Zinc Test)
Because we know that taste and smell are dependant on there being enough zinc in the body we are able to get an idea of the zinc status by giving the patient a standard test solution of zinc sulphate for tasting and comparing the response to defined standards.

This is a very quick, 10 second test that can be done at home or in the doctors rooms.

Obviously assessment of altered taste perception by zinc 'taste tests' is very subjective and cannot be considered scientifically accurate.

A test solution of zinc sulphate in purified water, at a concentration of 1gm/liter is prepared. The solution can be kept for up to 6 months in a refrigerator, after which it should be discarded. The solution should be removed from the fridge and left at room temperature for about two hours prior to the test.

You must not eat, drink, or smoke for at least one hour before the test.

How the test is done.
About 1-2 teaspoons of the solution is sipped and help in the mouth for exactly ten seconds after which you can spit it out.

The defined standards are:
1. No specific taste sensation: tastes like plain water. This indicates a major deficiency of zinc

2. No immediate taste is noticed but, within the ten seconds of the test, a 'dry' or 'metallic' taste is experienced. Some people describe it as ‘like baking soda’.
This indicates a moderate deficiency.

3. An immediate slight but not necessarily unpleasant taste is noted, which builds up over the ten second period.
This indicates a deficiency of minor degree.

4. An immediate, strong and unpleasant taste is experienced. The patient generally wants to rinse his mouth out.
This indicates that no zinc deficiency exists.

If the latter response (4) occurs prior to any form of supplementation then it is obvious that one is getting sufficient zinc from ones diet.

If the patient had a prior test response that showed a deficiency and has taken supplemental zinc and is now showing no deficiency then one must conclude that their previous diet was lacking in zinc. If there is no hope of a change to a more zinc intense diet then it will be necessary to take a regular maintenance dose of zinc daily.

Note - It is possible that if the patient has a quantity of amalgam fillings in the mouth (which contain a fair amount of mercury) the zinc test may be less precise. The zinc liquid plus mercury could cause a nasty, metallic taste in the mouth in spite of the zinc deficiency in the body.

It's been quite a while since I took zinc, but I think the last time I took it, I took the picolinate form and it was fine for me.

 

[patty2292]

Just wondering what Zinc supplement people take and have had benefits from. I've taken zinc in the past, normally just the standard amazon zinc tablets you can get from a variety of companies. It's always had a weird effect and made me feel strange in the belly, rather sickly really.

I've tried taking with food, and without. Before and after meals. Yet I still can't seem to find the right form of Zinc, and the best time to take it.

Any suggestions? I've yet to try zinc picolinate which a friend advised as it didn't give any sickly symptoms when taking.

I would wonder if you actually need zinc. Have you ever done a zinc deficiency test? The best part about a zinc deficiency, in my opinion, is that there's a really easy test to determine if you have one. You can buy liquid zinc, either of these should do:

http://smile.amazon.com/Designs-Health-Zinc-Challenge-Beauty/dp/B000FGXMAY/

http://smile.amazon.com/Liquid-Assay-Premier-Research-Labs/dp/B007SOV1YA/

I've personally used the first, but the second is cheaper and from a company that I've used and consider to be reliable. Once you have that, you simply take some and hold it in your mouth for ten seconds and see how it tastes, which determines if you have a deficiency, and how severe it is:

http://www.diabetesexplained.com/zinc-diagnostic-test.html

1. Zinc Taste Test (Oral Zinc Test)
Because we know that taste and smell are dependant on there being enough zinc in the body we are able to get an idea of the zinc status by giving the patient a standard test solution of zinc sulphate for tasting and comparing the response to defined standards.

This is a very quick, 10 second test that can be done at home or in the doctors rooms.

Obviously assessment of altered taste perception by zinc 'taste tests' is very subjective and cannot be considered scientifically accurate.

A test solution of zinc sulphate in purified water, at a concentration of 1gm/liter is prepared. The solution can be kept for up to 6 months in a refrigerator, after which it should be discarded. The solution should be removed from the fridge and left at room temperature for about two hours prior to the test.

You must not eat, drink, or smoke for at least one hour before the test.

How the test is done.
About 1-2 teaspoons of the solution is sipped and help in the mouth for exactly ten seconds after which you can spit it out.

The defined standards are:
1. No specific taste sensation: tastes like plain water. This indicates a major deficiency of zinc

2. No immediate taste is noticed but, within the ten seconds of the test, a 'dry' or 'metallic' taste is experienced. Some people describe it as ‘like baking soda’.
This indicates a moderate deficiency.

3. An immediate slight but not necessarily unpleasant taste is noted, which builds up over the ten second period.
This indicates a deficiency of minor degree.

4. An immediate, strong and unpleasant taste is experienced. The patient generally wants to rinse his mouth out.
This indicates that no zinc deficiency exists.

If the latter response (4) occurs prior to any form of supplementation then it is obvious that one is getting sufficient zinc from ones diet.

If the patient had a prior test response that showed a deficiency and has taken supplemental zinc and is now showing no deficiency then one must conclude that their previous diet was lacking in zinc. If there is no hope of a change to a more zinc intense diet then it will be necessary to take a regular maintenance dose of zinc daily.

Note - It is possible that if the patient has a quantity of amalgam fillings in the mouth (which contain a fair amount of mercury) the zinc test may be less precise. The zinc liquid plus mercury could cause a nasty, metallic taste in the mouth in spite of the zinc deficiency in the body.

It's been quite a while since I took zinc, but I think the last time I took it, I took the picolinate form and it was fine for me.

Thank you for that reply Foxx, it has helped alot!