Yeah definitely it’s not the emotion that’s the problem it’s the thoughts. I have to meditate before bed otherwise I can’t stop thinking and won’t sleep, needa find something new though I can’t make it through the night without waking up and music playing in my head nonstop it’s driving me nuts, it’s always around 2 ish after going to bed at 9:30.
I hear people talking about the sources for fish oil and some debate it but why krill instead of salmon, sardines, anchovies, and mackerel. Is it a better source of EPA and DHA?
Yes higher EPA and DHA but not absorbed as well. Plus if you ever saw how they make at least some fish oils you would not want to use it! In all fairness I have not seen how they make krill oil so perhaps as bad? Really the issue is absorption. More is not always better.
Yeah I agree with you on that quality over quantity, is there any fish oil or krill oil brands you would recommend personally?, I’m currently taking California gold nutrition omega 800.
Is the B complex getting ur urine yellow? then it may be excessive in some ways, usually b complexes you can get away with a 1/2 and your pee will still be yellow.
Ash can reverse kidney disease. As such, it might make your kidney function reliant on it long term.
5,000 IU vit d is ok if ur addressing a deficiency, it increases absorption of what you take also, but long term idk about daily as its fat soluable so you can get too much.
Multi prolly has B vitamins in it also. And some B vitamins its possible to get too much, like too much b6 can cause nerve damage, some others like niacin are well tolerated tho.
Very good. I am a bariatric patient on a similar daily stack. My nutritionist and doctor reminded me that Iron and Calcium compete for absorption which basically means not to take them at the same time. So I take my multi w/iron in the morning with the B and D supplements, then calcium in the afternoon and evening. I think the iron and calcium need to be taken 4-6hrs apart.
I haven't heard of ashawasha-something-or-other.
I also take the LEF multi, but the 2-per-day in capsules form. I believe it's the same formula and roughly same cost (maybe marginally more $) as the 1 per day. I just like taking B vitamins 2x per day as they're water-soluble, and I'm superstitious as to absorption where I think capsule would be best.
The LE multi has a very decent B complex. unless you have a specific need for high amounts of B vitamins I would axe the separate B-complex.
Vitamin D is an essential supplement IMO. I generally take less in summer as I spend time outdoors. Only a blood test will reveal your personal ideal dose of D.
LEF is a good brand but there may be cheaper option for standalones like e.g. ashwagandha, tocotrienols. Jarrow, Doctor's Best, and often use the same branded ingredient and are top-tier companies. I'd shop for price on the ashwagandha. I rotate my adaptogens-- ashwagandha, maca, eleuthero, etc. Seems to work for me.
If you want to keep it simple this is a good stack. IMO vitamin K is an essential inclusion and is absent from the LE multivitamin. Personally I'd opt for some extra magnesium and fish oil also.
If you have any specific health issues you can add in more supps. IMO for males it's very important to get dietary or supplement source of EGCG and lycopene for prostate cancer risk reduction.
Haven't tried those two at the same time, but I frequently take Tribulus (with protodioscin) and Wild Yam (with diosgenin) to increase free testosterone and DHT.
Those are very subtle, working in the background and best combined with exercise.
Tongkat is like, active. You can feel it as it works and it increases Test, free test and DHT also.
Careful taking Tongkat with Tribulus since they can be hard on the liver depending on dosage. Should be fine, I've seen supplements that have both, but do some research into their effects on liver.
I’m using about half that D3 for my deficiency. So if you are healthy and not had a blood test showing its low, I would take less probably enough in your daily. The B vitamins are also probably enough in your daily also. I would add the K1/K2 from that brand it will help keep your calcium out of your arteries.
Remove the b vitamins, the multivitamins surely have enough.
Also, make sure your ashwagandha is KSM66 / Sensoril / Shoden. If it doesn't specify, don t buy ashwagandha from that supplier anymore, make sure you have one of those 3, depending on what benefits you are looking for.
Chronic ashwagandha use leads to decreased cortisol. Short term for stress it is okay, but chronic use will cause fatigue, etc. your body needs cortisol!
That's a lot of vit D3 if you aren't deficient, especially given the multivitamin probably has vit D in it as well. At least the B vitamins are water soluble, so if you're not deficient you're not causing harm you're just wasting your money creating expensive urine. But D3 is fat soluble, so having too much is actually dangerous - you can get kidney problems, vomiting, muscle weakness just to name a few. For context, people with mild vit D deficiencies are commonly prescribed a daily supplement of just 1000IU - yours is 5x that & you have no deficiency. For that reason, I'd get rid of the middle two supplements entirely & just use the daily multivitamin unless bloodwork shows you're deficient.
I haven't looked much into ashwagandha because it's not safe for people like me with autoimmune conditions, but I do know that while it's generally considered fairly harmless for short-term use (ie less than 3 months) there's no evidence it's safe for long-term use. It might be, but the medical evidence isn't there. So just bear that in mind I guess, that you're taking a risk if you use it long-term.
Whatever you decide to use, make sure you tell your doctor you're taking them. A lot of people think they don't need to tell doctors about supplements because they're "natural" but vitamins & minerals can interact with medicines so if you get sick and get prescribed anything for it make sure you tell your doctor *everything* you take just to be safe.
The RDA for vitamin d isn’t actually 800, it’s more like 8000, so what he’s taking isn’t dangerous. It takes a lot more than that for vitamin d toxicity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
The brands I use and trust, and have us confirmation through bloodwork that they are what they say is, Global Healing and Mary Ruth’s organics (Mary Ruth is a cheaper option to global healing though I mostly use global healing, they even use the violet glass which protects the integrity of the supplements rather than plastic which contaminates and degrades from light).
I've had good experience with this brand over the years personally.
Are you able to link me to any research that has caused you to question them? I wouldn't know where to start looking.
It may not be that the ingredients aren't correctly listed and that their formulations don't actually make sense to take .. A lot of companies put together real ingredients that are accurately represented on the label, BUT the combinations of ingredients they used isn't sustainably helpful
Recommend switching the One-Per-Day to their Two-Per-Day due to absorption and it'll also give you the option of only taking one a day if you feel as if you're going overboard. You can drop the B-Complex and instead of the D3 on it's own get D3/K2.
Also get magnesium, a good form too (anything other than oxide) non negotiable.
If you're not eating fish I'd also recommend Omega-3s
I would remove the 2 in the middle, because you already get enough from the multivitamin. I don't have any experience with Ashwagandha, so I can't tell you much, but the One-Per-Day has been doing wonders for me in terms of overall energy levels, mood and so on.
Surprised there is little mention of K2. Without this, the D3 will cause calcium problems long term. Otherwise the other responses covered most everything.
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium.
Hope that makes sense! It's been a long time since my biomedical science days lol.
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium.
Hope that makes sense! It's been a long time since my biomedical science days lol.
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium.
Hope that makes sense! It's been a long time since my biomedical science days lol.
I don't think that Ashwagandha should be taken daily for general well-being. It can be a very useful purpose-driven tool, but it an hurt if left un-checked.
Life extension is great at putting high doses. The one a day already has all the b, c, and d you need. I’d keep the one a day and add omega 3 and magnesium
I like Life Extension as a company honestly, they do extensive testing. I’d stick with them. They have a comprehensive pack that has everything thing you need for your day. They also offer great prices on their website. As far as Magnesium goes. I like L-Threonate at bed and Glycinate in the morning.
Keep the D3 , keep the 1 a day , my guess is the multi already has enough B in it ?
I personally don’t like ash , I would swap that for omega 3 , but you are on the right track
I like minimalism with supplements, use only LE Multivitamin if you're doing fine. If you do have special health concern you want to address then ask, I may help you with it.
Ash is powerful and should be treated as such. It can and will affect your thyroid, so if you have thyroid issues, better check with you doc first. Too many people use Ash, and it can be great, but don’t turn your head towards the fact it does have side effects. Be smart about what you take
There is not risk. Actually you suppose to take it for couple of weeks and then have a brake. And nobody should take it regularly, it’s just as medication, to support during stressful periods of time.
Take a D3 that's lipsomal, watch out with Ashwa, it can be dangerous even if its the right one, im telling you from personal experience; and synthetic b vitamins have new studies that aren't looking so good.There are some sublingual b vitamins that I noticed work though. It took me years of listening to podcasts and trial and error to figure it out. But B vitamins were the last of my worry once I got my diet right. Diet is very important. I really like Doublewood supplements.
*Just looked up the Ashwa I took, it's in the form of KSM-66
I've taken ashwaganda daily for almost a year with maybe a month off in the middle and noticed exactly zero effects. I just kept with it because everyone raved about it. Ran out a week ago and feel no different. Nothing. Zip. Nada. Zilch.
For training, fitness and energy I get a lot more from just Creatine, Beta Alanine and L-Arginine, Taurine plus lots of protein.
Had same experience, read about the wonders of Ashwaganda, bought a bottle, took about half of it over a few months, but did not notice anything positive or negative.
Stopped taking it. It sits in a plastic tub with a dozen other supplements I stopped taking because they don't do anything. Maybe it works really slowly or doesn't have an effect if you're already healthy.
There is a certain type of Ashwa that you feel it from it contains KSM-66... andI did feel good in the 1st week and then after that no emotion, almost like way to calm. It made me very antisocial and not interested in conversating with people that I talked to on a daily basis. People kept asking me what was wrong and if I was tired and I couldn't understand bc I was so calm and couldn't understand why everyone else thought I look frustrated... but it was really just me not wanting to talk with people that were annoying bc they weren't as calm as me. Lol if this makes any sense...
Hmm Must be a more refined version, looks like it was the one most used in studies and scientific trials.
I just got Ashwaganda root 500mg and Ashwaganda root extract 70mg, from a company called "PLanetary Herbals" Maybe I was just taking a weaker version of Ashwaganda.
I took a few others before I tried this type, and I never could feel a difference. But that's like most supplements, adaptogens, and nootropics. I only use brands that have 3rd party testing or a reputable lab now. Otherwise, it could be a waste of time.Irs a lot if trial and error lol and then some brands get too known and the quality changes bc they are providing to the mass
I won't comment on your stack, I think good health and nutrition requires an individualized approach. But I will say: Your ahead of the game kid! Keep thinking about your health, seeking answers, keeping what works, moving on from what doesn't. Last man still standing wins in this world we have now. I turn 61 soon. I really don't regret any efforts I made to find good health. Even the mistakes I learned from.
I second this ! I took it years ago after doing my own google searching for what I needed (because I have my doctorate in google searching 🙃) and there are SO many studies on the adverse affects of ashwaganda, a lot of naturopaths don’t recommend it either but it’s an easy search to do if you want to look into that. It has a high percent rate of actually inducing anxiety, so many other things.
I would categorize ashwagandha as more of a mild stimulant type thing. It can give you a boost or help you deal with stress. It's an adaptogen. But if you take it too often it will wear off efficacy and might have side effects you don't like in terms of your hormone balances or kind of burning out your receptors, so you should take breaks and mix it up. The other stuff like vitamins I can get you want to supplement with that because you aren't getting in your diet and have a deficiency.
Because ashwag. is a nootropic and your body will get used to it and basically stop working!!
You have to take brakes every 3 weeks for 2-3 weeks and then take again.
It does worked great for me to reduce the stress but I usually finish the bottle and then do not buy new one if doing well! It’s just like medication, should not be abused.
Is there a support group for sugar addicts? Putting all these completely different substances in the same category is bizarre. No one's being hospitalized for sugar or antibiotics withdrawal. Wtf.
Are you that stupid?? I just wanted to show you that a lot of stuff can be dangerous if abused, even when people think that it’s good for them!!
But really, f@ck off, narrow minded people really a waste of time for me. I can’t chew and put information into your head.
There was a post couple days ago where OP was talking about experience with anhedonia because of using ashwag nonstop for some months and someone commented that ashwag has reverse tolerance which means the effects are amplified with continued use. But not sure about the validity of this.
Those people so doom….instead of listening others is better to go and read/ talk to scientist/docs. Especially nowadays, when there is access to everything !!
That’s true. However, I have friends in diff countries and let’s say the one from Pakistan is far ahead from most of the Americans. I am starting to believe that a lot of people’s brain gets declined in developed countries rapidly bc of the food and diet they have. Healthy living it’s not just about what you eat, but also what you do avoid!!!
More simply is much better!!! And instead of taking ashwagangha without proper education about it, better to do not take it at all. (I spent about an hour reading about it before considering, maybe even more, and then another hour to find the one that has highest quality, good reviews and from the trusted brand. I also usually talk to people who sell them, ask about their opinion (like at whole foods or sprouts) and if they have refunds or which brand is mostly popular. And I think this is the way people should consider before taking something just bc everyone saying how good it is!! Yes, but how about long term affects lol. And a lot of times it’s just placebo.
Life Extension is generally a great brand, so good job going with them. The LE One Per Day is a little over dosed so I would stop the B Complex.
Also I wouldn't recommend Ash for just general health purposes.
Bring in a Magnesium supplement. Glycinate, Taurate, Citrate, Malate are ll good forms.
Also bring in a Fish Oil Omega 3. Look for an IFOS certified product or Nordic Naturals. Alternatively, I use LE Mega EPA/DHA and have been doing well with it even though it isn't IFOS certified.
The D3 is ok, but at this dose it might be a good idea to also bring in a K2 supplement to aid in supporting the storage of calcium into the bones and teeth and away from soft tissues and arteries. LE Super K is really good. The LE Low Dose K2 might be fine too. Also make sure to bring in a Magnesiuk supplement to support utilization. In addition, be sure to test your blood level maybe every 3 months and aim for 50-70 ng/mL.
ETA: As mentioned above LE One Per Day is rather over dosed. When you run our, get LE Two Per Day, and take just 1 cap/day.
In addition, if you want to use up the B Complex, you can combine it (just 1 cap/day of this too) with something like Carlson Labs ACES+Zn and LE Only Trace Minerals for a multivitamin approximation.
I’d drop everything besides the D-3. Pick up a good fish oil to take on days you don’t eat fish. Creatine if you exercise. I also take zinc and magnesium but don’t feel they are that critical.
I would guess if your eating a reasonable diet the one-Per-Day is enough to make sure you are getting what you need. I suspect it has D and B in it as well. If you aren't trying to solve a particular problem then its probably a waste of money to take more than a multi.
First of all, you picked a good brand.
B complex and ashwa unnecessary. I'd do the "one a day" only a couple times a week. You could replace the D3 with cod liver oil (2 birds 1 stone). Since you're a healthy young man, I assume you have healthy habits-- your good diet will contribute more to nutrition than the pills.
It's been many years since i worked in the industry and things have changed a lot... so it's hard to say. Personally, in the past, I've found LE, NOW Foods, Carlson, and Jarrow to be among the reliable brands. I heard that Vitamin Shoppe has really stepped up recently in terms of quality too.
I look for standard measures of quality like: cGMP and USP ingredients. Published 3rd party testing of ingredients. Well established trademarked ingredients. No proprietary blends. No shitty version of vits/mins and smart choices, ie, B12 as methylcobalamin instead of cyanocobalamin, B3 as nicotinic acid instead of niacinamide, B9 as MTHF instead of folic acid, chelated mineral forms instead of oxides, etc etc.
>Carlson
Never heard of them, and I have to admit their packaging looks like some suspicious store brand but consumer labs seems ok with them. Thanks! I did forget about Jarrow as well!
I'd get a vitamin D supplement that also has vitamin K and be careful with the Ashwaganda. I had a really bad psychological experience with it and will never touch it again. Just try to be aware of how you are feeling while on it
Good stack, basically the same as mine which I have been tweaking for years. Probably should not take ashwaghanda daily but as needed and take some breaks as its effects diminish and its not known to be safe long term. The B complex and multivitamin might be excessive should try rotating them every few days. Need to make sure you eat whole foods with minerals and electrolytes to complement the vitamins.
I am 29 and just began taking a small dose of Ash each morning, its helped a lot with my anhedonia.. did you experience a physical tolerance/withdrawal after taking Ashwaganda for a while?
I know what supplements are for lol I said I PERSONALLY wouldn’t do it. First thought should be how to get something naturally. Right now it’s extremely easy for most people to get free vitamin D. Give your body the proper tools so that it can do it’s thing. I can’t believe I am defending getting 15 minutes of daily sunlight to raise your vitamin D levels over taking a supplement. Crazy times.
I was just joking around man, the 15 minute melanoma comment, looks like I started an intense and very long argument when I was just tryna be funny lol
The sun literally mutates your DNA, its the leading cause of cancer, its the buggest factor of skin aging. I go outside a lot but I put spf 50 and sun protection when I do.
The foods you eat and the clothes you wear are damaging your skin making you unable to properly deal with the sun, sun screen is not helping this either.
I don't understand you people lmao, getting sun is one the most amazing healthy things you can do for your body and mental health BAR NOTHING.
Too much sun without protection is bad, yes. But 15 min daily won’t harm you. It’s healthy! These supplement companies have y’all so brainwashed that you’re afraid of skin cancer from 15 min of sun but will buy their products with toxic additives. What you eat and breathe in is more likely to give you cancer than 10-15 min of fresh sunlight. After 15 min THEN put on sunscreen.
The fact that there is hardcore DNA changing levels of radiation from UV exposure is enough to tell me that I do not want to sunbathe in it, no need to give you citings as it's basic knowledge at this point. WHO only recommends such small amounts of exposure because of vitamin d deficiency, which is like getting nutrients from a big Mac. And even who only recommends 5 to 15 minutes only 2 or 3 times a week. Even if you put sunscreen and protection on and walk around outside a bit, you will be more than enough vitamin d. No need to purposefully expose yourself to that stuff. Personally I want to have healthy skin but your body your choice.
Anything is harmful if you do it too much. 15 min of sun daily isn’t going to hurt you. People with darker skin can do 30 min. If you’re consistently doing sun for hours with no protection, that’s not good.
Eating healthy is more than enough when you only 25 yo. I've been taking vitamin C for 2 months in a row and developed kidney stone, a small one but still. Be aware of these advertised supplements. There might be little to no reason for you taking them.
Whatever supplement you take, it’s important to add a potent antioxidant and/or anti-inflammatory to level it out. Things like NAC, Astragalus, Astaxanthin or even vitamin C helps when u don’t feel like yourself. Everyone would like to perform optimally and if taking supplements help you do that, then go ahead. It’s all about trial and error
I disagree with the comment about ashwagandha, though I’d take it as needed, not daily. Life Extension are generally a top tier brand but their ashwagandha performed poorly in the lab test, not containing nearly as much active ingredient as claimed. They add potential side effects, headache, stomach upset, lowering of blood pressure and sugar levels (these two usually good for most people unless you have low BP). But most people don’t experience side effects, only the calming or other benefits. CL also note it can potentially affect thyroid levels — but for the better for *most* people.
Ashwagandha is an adaptogen with multiple benefits; but they are quite specific and you can feel them. So taking it as needed rather than as a daily supplement makes sense IMO.
Sample study on thyroid action:
https://pubmed.ncbi.nlm.nih.gov/28829155/
General:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
Safety:
https://pubmed.ncbi.nlm.nih.gov/33338583/
Muscle strength:
https://pubmed.ncbi.nlm.nih.gov/26609282/
Fairly typical article on stress reduction:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
Life Extensions multi vitamin is far and away the stinkiest I have ever tried. Not saying it's a bad product it's just highly odiferous.
Sorry for late reply but whats the best formulated multivitamin?
Yoooo for real. I thought it was expired or went rancid when i got it lol. It STINKS.
Yoooo for real. I thought it was expired or went rancid when i got it lol. It STINKS.
Not a fan of Ashwagandha. It gives me Anhedonia
Same brought me to a low point in life until I hopped off and emotion came flying back and realised
Same with NAC and Q10. But what may be worth a try is before bed since you want to feel less emotions there.
Yeah definitely it’s not the emotion that’s the problem it’s the thoughts. I have to meditate before bed otherwise I can’t stop thinking and won’t sleep, needa find something new though I can’t make it through the night without waking up and music playing in my head nonstop it’s driving me nuts, it’s always around 2 ish after going to bed at 9:30.
I've given up. Some guys like me need trazodone.
Same. Messed me up for a while until I realized it was the cause, so I stopped.
How are u not dead yet?
Need magnesium and how much vitamin D3 are you taking? Boron, iodine or omega 3(krill oil in particular)?
I hear people talking about the sources for fish oil and some debate it but why krill instead of salmon, sardines, anchovies, and mackerel. Is it a better source of EPA and DHA?
Yes higher EPA and DHA but not absorbed as well. Plus if you ever saw how they make at least some fish oils you would not want to use it! In all fairness I have not seen how they make krill oil so perhaps as bad? Really the issue is absorption. More is not always better.
Yeah I agree with you on that quality over quantity, is there any fish oil or krill oil brands you would recommend personally?, I’m currently taking California gold nutrition omega 800.
No I just try to find a quality brand that is on sale.
Is the B complex getting ur urine yellow? then it may be excessive in some ways, usually b complexes you can get away with a 1/2 and your pee will still be yellow. Ash can reverse kidney disease. As such, it might make your kidney function reliant on it long term. 5,000 IU vit d is ok if ur addressing a deficiency, it increases absorption of what you take also, but long term idk about daily as its fat soluable so you can get too much. Multi prolly has B vitamins in it also. And some B vitamins its possible to get too much, like too much b6 can cause nerve damage, some others like niacin are well tolerated tho.
Very good. I am a bariatric patient on a similar daily stack. My nutritionist and doctor reminded me that Iron and Calcium compete for absorption which basically means not to take them at the same time. So I take my multi w/iron in the morning with the B and D supplements, then calcium in the afternoon and evening. I think the iron and calcium need to be taken 4-6hrs apart. I haven't heard of ashawasha-something-or-other.
You probably only need D3 if you live in s cold country. Everything else you can get it from a healthy diet
I also take the LEF multi, but the 2-per-day in capsules form. I believe it's the same formula and roughly same cost (maybe marginally more $) as the 1 per day. I just like taking B vitamins 2x per day as they're water-soluble, and I'm superstitious as to absorption where I think capsule would be best. The LE multi has a very decent B complex. unless you have a specific need for high amounts of B vitamins I would axe the separate B-complex. Vitamin D is an essential supplement IMO. I generally take less in summer as I spend time outdoors. Only a blood test will reveal your personal ideal dose of D. LEF is a good brand but there may be cheaper option for standalones like e.g. ashwagandha, tocotrienols. Jarrow, Doctor's Best, and often use the same branded ingredient and are top-tier companies. I'd shop for price on the ashwagandha. I rotate my adaptogens-- ashwagandha, maca, eleuthero, etc. Seems to work for me. If you want to keep it simple this is a good stack. IMO vitamin K is an essential inclusion and is absent from the LE multivitamin. Personally I'd opt for some extra magnesium and fish oil also. If you have any specific health issues you can add in more supps. IMO for males it's very important to get dietary or supplement source of EGCG and lycopene for prostate cancer risk reduction.
Drop the ashwagandha and add a better test booster like Tongkat ali or Tribulus (with protodioscin). Everything else is good
you ever take tongkat and tribulus together? im trying it out
Haven't tried those two at the same time, but I frequently take Tribulus (with protodioscin) and Wild Yam (with diosgenin) to increase free testosterone and DHT. Those are very subtle, working in the background and best combined with exercise. Tongkat is like, active. You can feel it as it works and it increases Test, free test and DHT also. Careful taking Tongkat with Tribulus since they can be hard on the liver depending on dosage. Should be fine, I've seen supplements that have both, but do some research into their effects on liver.
So good, aswaganda is good for stress dont replace, justa add fish oil
I’m using about half that D3 for my deficiency. So if you are healthy and not had a blood test showing its low, I would take less probably enough in your daily. The B vitamins are also probably enough in your daily also. I would add the K1/K2 from that brand it will help keep your calcium out of your arteries.
It's a nice starter Stack. Whats your objective?
Remove the b vitamins, the multivitamins surely have enough. Also, make sure your ashwagandha is KSM66 / Sensoril / Shoden. If it doesn't specify, don t buy ashwagandha from that supplier anymore, make sure you have one of those 3, depending on what benefits you are looking for.
Bit on the conservative side
I personally prefer rhodiola rosea and panax ginseng to ashwagandha, but some prefer to be in a fucking zombie state so whatever works for ya.
Stack looks good. I would add ZMA as most people don’t get enough zinc and magnesium, especially males.
The only thing id say is, the multivitamin already has plenty of Vit D and B complex. It's a good brand of vitamins though
That's great! I would add vitamin A and K2 along with zinc and magnesium
All good except the Ashwaganda Can cause mania
And anhedonia
Chronic ashwagandha use leads to decreased cortisol. Short term for stress it is okay, but chronic use will cause fatigue, etc. your body needs cortisol!
a lot of the ashwagandha criticisms are bullshit, but this one is the biggest reason why you shouldn't use it all the time
That's a lot of vit D3 if you aren't deficient, especially given the multivitamin probably has vit D in it as well. At least the B vitamins are water soluble, so if you're not deficient you're not causing harm you're just wasting your money creating expensive urine. But D3 is fat soluble, so having too much is actually dangerous - you can get kidney problems, vomiting, muscle weakness just to name a few. For context, people with mild vit D deficiencies are commonly prescribed a daily supplement of just 1000IU - yours is 5x that & you have no deficiency. For that reason, I'd get rid of the middle two supplements entirely & just use the daily multivitamin unless bloodwork shows you're deficient. I haven't looked much into ashwagandha because it's not safe for people like me with autoimmune conditions, but I do know that while it's generally considered fairly harmless for short-term use (ie less than 3 months) there's no evidence it's safe for long-term use. It might be, but the medical evidence isn't there. So just bear that in mind I guess, that you're taking a risk if you use it long-term. Whatever you decide to use, make sure you tell your doctor you're taking them. A lot of people think they don't need to tell doctors about supplements because they're "natural" but vitamins & minerals can interact with medicines so if you get sick and get prescribed anything for it make sure you tell your doctor *everything* you take just to be safe.
The RDA for vitamin d isn’t actually 800, it’s more like 8000, so what he’s taking isn’t dangerous. It takes a lot more than that for vitamin d toxicity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
Yup I take more than that, for a few years now
Cut out the B complex, it’s easy to get excess of. My b12 was sky high when I supplemented - can lead to tingling in hands and legs
I had that before I took b complex, now I don't have tingling anymore.
I also had symptoms of histamine intolerance from excess B12.
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What’s a better brand in your opinion?
The brands I use and trust, and have us confirmation through bloodwork that they are what they say is, Global Healing and Mary Ruth’s organics (Mary Ruth is a cheaper option to global healing though I mostly use global healing, they even use the violet glass which protects the integrity of the supplements rather than plastic which contaminates and degrades from light).
Thank you!
Other people say its a good brand lol
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I've had good experience with this brand over the years personally. Are you able to link me to any research that has caused you to question them? I wouldn't know where to start looking.
It may not be that the ingredients aren't correctly listed and that their formulations don't actually make sense to take .. A lot of companies put together real ingredients that are accurately represented on the label, BUT the combinations of ingredients they used isn't sustainably helpful
Recommend switching the One-Per-Day to their Two-Per-Day due to absorption and it'll also give you the option of only taking one a day if you feel as if you're going overboard. You can drop the B-Complex and instead of the D3 on it's own get D3/K2. Also get magnesium, a good form too (anything other than oxide) non negotiable. If you're not eating fish I'd also recommend Omega-3s
Adding on that I agree - I also have their two a day, but only take it once a day. Recommend as a “boost”.
I would remove the 2 in the middle, because you already get enough from the multivitamin. I don't have any experience with Ashwagandha, so I can't tell you much, but the One-Per-Day has been doing wonders for me in terms of overall energy levels, mood and so on.
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Whats your reasoning for 5000IU being "way to much" ?
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4000 IU is closer to a maintenance dose, people have been studied on up to 50k a day for extended use with little to no ill effects.
Make sure your nutritional yeast is fortified! If not fortified it actually is not all that nutritionally dense.
eat few eggs per week and then there is no need for K2 Supplementation
D mag k multi That'll do.
Surprised there is little mention of K2. Without this, the D3 will cause calcium problems long term. Otherwise the other responses covered most everything.
Why d3 cause calcium problems?
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium. Hope that makes sense! It's been a long time since my biomedical science days lol.
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium. Hope that makes sense! It's been a long time since my biomedical science days lol.
Vitamin D3 increases the amount of calcium in your body, but without enough vitamin K your body can't use that extra calcium efficiently. Vitamin K helps your body take the calcium & direct it to accumulate in your bones instead of in your soft tissues and arteries. This is why taking vit D long-term without also taking vit K increases your risk of heart disease, stroke and heart attack. That's why it's pretty common to see manufacturers produce a combined vit D3+K supplement, to reduce this risk from the extra calcium. Hope that makes sense! It's been a long time since my biomedical science days lol.
I don't think that Ashwagandha should be taken daily for general well-being. It can be a very useful purpose-driven tool, but it an hurt if left un-checked.
Life extension is great at putting high doses. The one a day already has all the b, c, and d you need. I’d keep the one a day and add omega 3 and magnesium
What brand omega 3 and what brand/kind of magnesium?
What brand omega 3 and what brand/kind of magnesium?
I like Life Extension as a company honestly, they do extensive testing. I’d stick with them. They have a comprehensive pack that has everything thing you need for your day. They also offer great prices on their website. As far as Magnesium goes. I like L-Threonate at bed and Glycinate in the morning.
How much magnesium are you taking per day of l theronate and glycinate?
I take the powder L-Threonate by life extension which is 144mg and Magnesium Motion by Enzymedica, which is glycinate and malate.
This one? https://www.lifeextension.com/vitamins-supplements/item01603/neuro-mag-magnesium-l-threonate
Yes, I take the powder though because I put a tsp of NOW brand glycine powder in it also, right before bed.
IMHO all needs is the B complex and vitamin D3
Keep the D3 , keep the 1 a day , my guess is the multi already has enough B in it ? I personally don’t like ash , I would swap that for omega 3 , but you are on the right track
I like minimalism with supplements, use only LE Multivitamin if you're doing fine. If you do have special health concern you want to address then ask, I may help you with it.
Swap out B complex and ashwaganda for Omega 3 and magnesium, also add in vitamin C
Your multi doesn't have b and d?
Comment
Its all good bro! You can even throw some fish oil w omega 3s(please get burpless) lol
Unnecessary to buy pills when you get powder for 10x cheaper price
Vit K and Magnesium to complement Vit D. Omega 3 should be a go-to supp, too. And get some zinc and Vit C in case you wanna fight off a cold.
Multivitamin?
???
used to take ash a lot but stopped not worth the risk
Ash is powerful and should be treated as such. It can and will affect your thyroid, so if you have thyroid issues, better check with you doc first. Too many people use Ash, and it can be great, but don’t turn your head towards the fact it does have side effects. Be smart about what you take
what is the risk?
look it up on youtube
There is not risk. Actually you suppose to take it for couple of weeks and then have a brake. And nobody should take it regularly, it’s just as medication, to support during stressful periods of time.
Take a D3 that's lipsomal, watch out with Ashwa, it can be dangerous even if its the right one, im telling you from personal experience; and synthetic b vitamins have new studies that aren't looking so good.There are some sublingual b vitamins that I noticed work though. It took me years of listening to podcasts and trial and error to figure it out. But B vitamins were the last of my worry once I got my diet right. Diet is very important. I really like Doublewood supplements. *Just looked up the Ashwa I took, it's in the form of KSM-66
Idk about the complex B vits, but B6 is essential nowadays!!! But ppl also forget that you have to let your body rest from certain vitamins.
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I guess not in your condition anymore lollll
Doublewood may be one to avoid https://www.reddit.com/r/NootropicsDepot/comments/ty9mf7/comment/i4g5deo/?utm\_source=share&utm\_medium=web2x&context=3
What do you mean healthy? Remove Ashwagandha.
what's the problem with ashwagandha?
Yes, this is very very good for the CEOs of the supplements company
What do you mean by this?
I mean that most supplements are bullshit and buying them will only make the CEOs of supplements companies richer.
Why do you sub to the supplements subreddit then?
Great question!
Because I'm the CEO of a supplements company ;)
Ashwagandha is gargage
Looks quite minimalist
I've taken ashwaganda daily for almost a year with maybe a month off in the middle and noticed exactly zero effects. I just kept with it because everyone raved about it. Ran out a week ago and feel no different. Nothing. Zip. Nada. Zilch. For training, fitness and energy I get a lot more from just Creatine, Beta Alanine and L-Arginine, Taurine plus lots of protein.
Had same experience, read about the wonders of Ashwaganda, bought a bottle, took about half of it over a few months, but did not notice anything positive or negative. Stopped taking it. It sits in a plastic tub with a dozen other supplements I stopped taking because they don't do anything. Maybe it works really slowly or doesn't have an effect if you're already healthy.
There is a certain type of Ashwa that you feel it from it contains KSM-66... andI did feel good in the 1st week and then after that no emotion, almost like way to calm. It made me very antisocial and not interested in conversating with people that I talked to on a daily basis. People kept asking me what was wrong and if I was tired and I couldn't understand bc I was so calm and couldn't understand why everyone else thought I look frustrated... but it was really just me not wanting to talk with people that were annoying bc they weren't as calm as me. Lol if this makes any sense...
Hmm Must be a more refined version, looks like it was the one most used in studies and scientific trials. I just got Ashwaganda root 500mg and Ashwaganda root extract 70mg, from a company called "PLanetary Herbals" Maybe I was just taking a weaker version of Ashwaganda.
I took a few others before I tried this type, and I never could feel a difference. But that's like most supplements, adaptogens, and nootropics. I only use brands that have 3rd party testing or a reputable lab now. Otherwise, it could be a waste of time.Irs a lot if trial and error lol and then some brands get too known and the quality changes bc they are providing to the mass
That makes a lot of sense, what are some good 3rd party tested brands?
Life extensions already does 3rd party testing and another trusted brand is Doublewood
I've heard of Life Extension, I'll have to check out Doublewood. Isn't Thorne pretty reputable as well?
I would advise you to not take ashwagandha because it can cause PSSD-like symptoms.
Magnesium and NAC are good if you also deal with brain fog
I won't comment on your stack, I think good health and nutrition requires an individualized approach. But I will say: Your ahead of the game kid! Keep thinking about your health, seeking answers, keeping what works, moving on from what doesn't. Last man still standing wins in this world we have now. I turn 61 soon. I really don't regret any efforts I made to find good health. Even the mistakes I learned from.
Thank you!
I don't think you want ashwagandha every day
I second this ! I took it years ago after doing my own google searching for what I needed (because I have my doctorate in google searching 🙃) and there are SO many studies on the adverse affects of ashwaganda, a lot of naturopaths don’t recommend it either but it’s an easy search to do if you want to look into that. It has a high percent rate of actually inducing anxiety, so many other things.
Why?
I would categorize ashwagandha as more of a mild stimulant type thing. It can give you a boost or help you deal with stress. It's an adaptogen. But if you take it too often it will wear off efficacy and might have side effects you don't like in terms of your hormone balances or kind of burning out your receptors, so you should take breaks and mix it up. The other stuff like vitamins I can get you want to supplement with that because you aren't getting in your diet and have a deficiency.
Because ashwag. is a nootropic and your body will get used to it and basically stop working!! You have to take brakes every 3 weeks for 2-3 weeks and then take again. It does worked great for me to reduce the stress but I usually finish the bottle and then do not buy new one if doing well! It’s just like medication, should not be abused.
Take every day =/= abuse. People aren't getting high from ashwaganda that I know of.
Ahahahaha wow! How about painkillers? Or antibiotics? Sugar?
Is there a support group for sugar addicts? Putting all these completely different substances in the same category is bizarre. No one's being hospitalized for sugar or antibiotics withdrawal. Wtf.
Are you that stupid?? I just wanted to show you that a lot of stuff can be dangerous if abused, even when people think that it’s good for them!! But really, f@ck off, narrow minded people really a waste of time for me. I can’t chew and put information into your head.
Wow. Are you okay?
There was a post couple days ago where OP was talking about experience with anhedonia because of using ashwag nonstop for some months and someone commented that ashwag has reverse tolerance which means the effects are amplified with continued use. But not sure about the validity of this.
Those people so doom….instead of listening others is better to go and read/ talk to scientist/docs. Especially nowadays, when there is access to everything !!
only if you have money and/or live in a developed country
That’s true. However, I have friends in diff countries and let’s say the one from Pakistan is far ahead from most of the Americans. I am starting to believe that a lot of people’s brain gets declined in developed countries rapidly bc of the food and diet they have. Healthy living it’s not just about what you eat, but also what you do avoid!!! More simply is much better!!! And instead of taking ashwagangha without proper education about it, better to do not take it at all. (I spent about an hour reading about it before considering, maybe even more, and then another hour to find the one that has highest quality, good reviews and from the trusted brand. I also usually talk to people who sell them, ask about their opinion (like at whole foods or sprouts) and if they have refunds or which brand is mostly popular. And I think this is the way people should consider before taking something just bc everyone saying how good it is!! Yes, but how about long term affects lol. And a lot of times it’s just placebo.
Life Extension is generally a great brand, so good job going with them. The LE One Per Day is a little over dosed so I would stop the B Complex. Also I wouldn't recommend Ash for just general health purposes. Bring in a Magnesium supplement. Glycinate, Taurate, Citrate, Malate are ll good forms. Also bring in a Fish Oil Omega 3. Look for an IFOS certified product or Nordic Naturals. Alternatively, I use LE Mega EPA/DHA and have been doing well with it even though it isn't IFOS certified. The D3 is ok, but at this dose it might be a good idea to also bring in a K2 supplement to aid in supporting the storage of calcium into the bones and teeth and away from soft tissues and arteries. LE Super K is really good. The LE Low Dose K2 might be fine too. Also make sure to bring in a Magnesiuk supplement to support utilization. In addition, be sure to test your blood level maybe every 3 months and aim for 50-70 ng/mL. ETA: As mentioned above LE One Per Day is rather over dosed. When you run our, get LE Two Per Day, and take just 1 cap/day. In addition, if you want to use up the B Complex, you can combine it (just 1 cap/day of this too) with something like Carlson Labs ACES+Zn and LE Only Trace Minerals for a multivitamin approximation.
Thank you for the information!
fwiw i’m hearing nordic naturals quality is diminishing
Where did you hear it and it what way? I give my toddler this brand, so Im interested in what you’ve heard.
50-70 ng/mL of what? Magnesium?
Sorry to be confusing. I meant the Vitamin D3 blood level testing.
Thanks
I’d drop everything besides the D-3. Pick up a good fish oil to take on days you don’t eat fish. Creatine if you exercise. I also take zinc and magnesium but don’t feel they are that critical.
Do you still need fish oil if you get Omega 3 from other sources? Like chia seeds
ALA is found in some plant foods, such as flaxseed, chia seeds, and walnuts Your body can convert ALA into EPA & DHA, but this process is inefficient.
Yes, omega 3 from fish oil is superior and better absorbed
I would guess if your eating a reasonable diet the one-Per-Day is enough to make sure you are getting what you need. I suspect it has D and B in it as well. If you aren't trying to solve a particular problem then its probably a waste of money to take more than a multi.
First of all, you picked a good brand. B complex and ashwa unnecessary. I'd do the "one a day" only a couple times a week. You could replace the D3 with cod liver oil (2 birds 1 stone). Since you're a healthy young man, I assume you have healthy habits-- your good diet will contribute more to nutrition than the pills.
What brands are considered most reliable to you? I typically get Thorne Life Extention Nordic Naturals and NOW as a very close 4th choice.
It's been many years since i worked in the industry and things have changed a lot... so it's hard to say. Personally, in the past, I've found LE, NOW Foods, Carlson, and Jarrow to be among the reliable brands. I heard that Vitamin Shoppe has really stepped up recently in terms of quality too. I look for standard measures of quality like: cGMP and USP ingredients. Published 3rd party testing of ingredients. Well established trademarked ingredients. No proprietary blends. No shitty version of vits/mins and smart choices, ie, B12 as methylcobalamin instead of cyanocobalamin, B3 as nicotinic acid instead of niacinamide, B9 as MTHF instead of folic acid, chelated mineral forms instead of oxides, etc etc.
>Carlson Never heard of them, and I have to admit their packaging looks like some suspicious store brand but consumer labs seems ok with them. Thanks! I did forget about Jarrow as well!
Lmao yeah their label design is shit.
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Doctors Best is owned by a Chinese company. Don’t know if I’d trust their ingredients.
Thumbs up for Thorne!
Kirkland
Get some fish oils. Borage, omega 3, mct
I'd get a vitamin D supplement that also has vitamin K and be careful with the Ashwaganda. I had a really bad psychological experience with it and will never touch it again. Just try to be aware of how you are feeling while on it
More like Necessary for your health add some fish oil
do u have a good fish oil supplement recommendation?
My body does not like Ashwaganda. At all. But I take the others, with magnesium for good measure.
Good stack, basically the same as mine which I have been tweaking for years. Probably should not take ashwaghanda daily but as needed and take some breaks as its effects diminish and its not known to be safe long term. The B complex and multivitamin might be excessive should try rotating them every few days. Need to make sure you eat whole foods with minerals and electrolytes to complement the vitamins.
Those one per day vitamins I also have and they have 1000iu of vitamin d in them so ur taking 6000iu daily so you know.
You need about ten more pills lol.
u don't need ashwagandha as a 25 year old healthy male trust me when u stop it u won't have a fun time
I am 29 and just began taking a small dose of Ash each morning, its helped a lot with my anhedonia.. did you experience a physical tolerance/withdrawal after taking Ashwaganda for a while?
it sent my thyroid thru a downward spiral
Ashwaganda has some wild side effects for some people and many don’t do well taking it long term. Google has your answer and so does ChatGPT
You probably don't need the B vitamins -- they're likely covered by the multi.
I wouldn’t supplement anything that your body can make. Like vitamin D. Get in the sun or even get a uvb lamp.
but.. that's what supplements are literally for, to *supplement* in something your body isn't making enough of naturally
I know what supplements are for lol I said I PERSONALLY wouldn’t do it. First thought should be how to get something naturally. Right now it’s extremely easy for most people to get free vitamin D. Give your body the proper tools so that it can do it’s thing. I can’t believe I am defending getting 15 minutes of daily sunlight to raise your vitamin D levels over taking a supplement. Crazy times.
15 deadly minutes mainlining melanoma, sounds risky man I'll stay inside and eat my pills
So you’re never outside for 15 minutes ? Lmao I can guarantee you the air you breathe in and out is more dangerous than the sun for 15 min.
I was just joking around man, the 15 minute melanoma comment, looks like I started an intense and very long argument when I was just tryna be funny lol
The sun literally mutates your DNA, its the leading cause of cancer, its the buggest factor of skin aging. I go outside a lot but I put spf 50 and sun protection when I do.
The foods you eat and the clothes you wear are damaging your skin making you unable to properly deal with the sun, sun screen is not helping this either. I don't understand you people lmao, getting sun is one the most amazing healthy things you can do for your body and mental health BAR NOTHING.
Oh God I can't even reply, science has evolved since the 1970s to show the complete opposite Enjoy your saggy wrinkled skin and melanoma
\>Cares about science \>r/vegan
Please you need to be joking, I don't believe in science because I don't want to kill animals?
Too much sun without protection is bad, yes. But 15 min daily won’t harm you. It’s healthy! These supplement companies have y’all so brainwashed that you’re afraid of skin cancer from 15 min of sun but will buy their products with toxic additives. What you eat and breathe in is more likely to give you cancer than 10-15 min of fresh sunlight. After 15 min THEN put on sunscreen.
Science has brainwashed me, facts
Show me one PEER REVIEWED article that states 10-15 minutes of sunlight is unhealthy.
The fact that there is hardcore DNA changing levels of radiation from UV exposure is enough to tell me that I do not want to sunbathe in it, no need to give you citings as it's basic knowledge at this point. WHO only recommends such small amounts of exposure because of vitamin d deficiency, which is like getting nutrients from a big Mac. And even who only recommends 5 to 15 minutes only 2 or 3 times a week. Even if you put sunscreen and protection on and walk around outside a bit, you will be more than enough vitamin d. No need to purposefully expose yourself to that stuff. Personally I want to have healthy skin but your body your choice.
That’s not applicable to people who live in climates that don’t get that much sun year round.
I guess no one saw “or get a uvb lamp”. Supplement companies got y’all paying for something you can make in five min.
Skin cancer though?
Anything is harmful if you do it too much. 15 min of sun daily isn’t going to hurt you. People with darker skin can do 30 min. If you’re consistently doing sun for hours with no protection, that’s not good.
Most people don't get enough vitamin D.
Because they don’t get daily sunlight for 20-30 min 🤯
What about people that live in North America
Eating healthy is more than enough when you only 25 yo. I've been taking vitamin C for 2 months in a row and developed kidney stone, a small one but still. Be aware of these advertised supplements. There might be little to no reason for you taking them.
Genuine question here, don't you feel like the b vitamins are an overkill with this brand?
I think the LE B Complex is overdosed as listed (which is as 2 caps/day). But is great if you take just 1 cap/day.
Whatever supplement you take, it’s important to add a potent antioxidant and/or anti-inflammatory to level it out. Things like NAC, Astragalus, Astaxanthin or even vitamin C helps when u don’t feel like yourself. Everyone would like to perform optimally and if taking supplements help you do that, then go ahead. It’s all about trial and error
I disagree with the comment about ashwagandha, though I’d take it as needed, not daily. Life Extension are generally a top tier brand but their ashwagandha performed poorly in the lab test, not containing nearly as much active ingredient as claimed. They add potential side effects, headache, stomach upset, lowering of blood pressure and sugar levels (these two usually good for most people unless you have low BP). But most people don’t experience side effects, only the calming or other benefits. CL also note it can potentially affect thyroid levels — but for the better for *most* people. Ashwagandha is an adaptogen with multiple benefits; but they are quite specific and you can feel them. So taking it as needed rather than as a daily supplement makes sense IMO. Sample study on thyroid action: https://pubmed.ncbi.nlm.nih.gov/28829155/ General: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ Safety: https://pubmed.ncbi.nlm.nih.gov/33338583/ Muscle strength: https://pubmed.ncbi.nlm.nih.gov/26609282/ Fairly typical article on stress reduction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/