Insomnia
Member
- Joined
- Oct 20, 2016
- Messages
- 182
Hi people,
Long story short: since october 2016 I've followed a protocol containing supplements. One thing I personally did as an "extra" was high dosing k2, approx 20-45mg daily (mk4) and 200mcg (mk7) every 3 days.
I'll post what I use below (copied from a convo) and I do have some questions afterwards regarding that protocol:
This is what I use in a nutshell long-term wise:
- Thorne Multivitamin:
Basic Nutrients 2/Day
Prior to this I used some other multi (Plantina is the name of the brand, it's being sold in the Netherlands which is where I come from), but this one contained higher dosages and more bioavailable forms of certain vitamins (especially the B-vitamins).
- Vitamin C:
Did take 1g for a while, now I'm at approx 500mg-750mg a day. Still use 1g occasionally.
- Iodine:
Approx 12.5mg daily. U may get (what they call) detox symptoms, it was very unpleasant in the beginning. It sometimes (rarely) still is, but that may be due to the fact that I am not supplementing it long enough yet. Please research this well, because it's a kinda tricky supplement. You do not want to make mistakes, but if u have any questions just ask em. I'm glad enough to have the chance of answering them.
-Selenium
Used to take brazil nuts (x2) but now my multivitamin contains 200mcg of this, so I take 1 extra brazil nut (= anywhere between 50-200 mcg, depending on size).
-Vitamin D
Used to take approx 1200IU a day, but I am still at 76nmol/l which is 30ng/ml. I took 5000IU to see if I could hit higher values (until I reached 40-50). I reached this level last week and now I cut down to 2000IU-3000IU a day. I will continue to experiment and see if I can stay at approx 40 ng/ml
-Zinc 30mg
15mg bisglycinate (from Multi)
15mg picolinate (from thorne)
I'd rather have 30 mg of picolinate in total, but I think it's okay this way, since I can't change the source of the zinc that's in the Multi. Anyways, I don't go much over 30mg a day, because it might contribute to an imbalance with copper. Make sure to balance it well.
I used the solgar everyday, prior to this multivitamin because that other Multi only contained zinc citrate 10mg daily, so that would mean approx 32mg daily.
-Copper:
I almost never use it, but whenever I do, I always get nausea 2.5mg
I might switch to another brand or take it away from other supplements.
-Magnesium:
400-600mg a day. Mainly citrate, but I also use a complex (since 2 weeks) that contains malate,citrate and glycinate. I ordered magnesium malate (brand: Seeking Health) and I'll see what that one does for me.
-Vitamin E:
Mixed tocopherols only 50-100IU a day. I don't want to dose too high on this, so I take low doses.
Someone recommended to go towards 150-200IU. What do u think?
-Vitamin K2:
200mcg as MK7 (used it every day, but now using it once every 3 days)
45MG (45000mcg) as Mk4 (I'm only doing this for 4 months, but that's another story)I will eventually cut this back to 5-9 mg daily
-Fish Oil
3 capsules a day providing:
2g EPA
1g DHA
Will cut this back to 1.8 EPA and DHA combined, so i.e. 2 capsules a day.
- Taurine: 1000mg to 2000mg a day
- Choline: 250-400 mg a day
- Inositol: 250-500 mg a day
- Boron: 2mg during off periods and 7-9mg during cycling periods
-cycling 3 days on and 3 days off (Thursday, Friday and Saturday are the days I am using it)
- Vitamin A:
I recently added extra vitamin A, because my multivitamin was only containing 2000IU of retionol palimitate and 3000IU of carotene. I used cod liver oil and that contained 3000IU of retinol aswell, so that would make it 5000IU of retinol and 3000IU from carotene. I was always avoiding high dosages of vitamin A, because I got scared of overdosing. 5000IU however really cleared up my skin, so I am glad I found it out (even if I did by accident). I just want to get rid of the carotene in this supplement. Do I have to be scared of getting orange lol???
- Calcium:
To be honest, I don't use it that much, only on days where I feel I just don't get enough calcium from the diet. When I do, I use 500mg, once a day.
I might grind eggshells and use that as a source of calcium.
I am going to add the following to this protocol:
-CoQ10 (Kaneka): 100mg daily
- Turmeric: something in liquid form that I use once-twice a week.
- Gelatin/Collagen supplement!
My questions:
1) Do I need to cut out boron, as I heard it was estrogenic and others claiming it to be raising testosterone. Seems pretty contra-indicating.
- Btw, to sum things up: in october I had my Testosterone levels measured:
This came out of it:
(OCTOBER 2016) 34 nmol/l (range is between 5.5 - 25). 34nmol/l = 9.81 ng/ml = 981 ng/dl
In February I had another Testosterone test and this came out of it:
(FEBRUARY 2017) 34 nmol/l (range is between 5.5 - 25). 34nmol/l = 9.81 ng/ml = 981 ng/dl
They are exactly the same lol, what are the odds? XD
- I also had my D-levels measured at those 2 given times:
(OCTOBER 2016) 75 nmol/l = 30ng/ml
(FEBRUARY 2017) 130 nmol/l = 52 ng/ml (there were some sites giving 50-60 levels as optimal)
I dosed 5000IU from october to february. I am back at 3000IU daily, trying to maintain good levels. What dosage should I use in the summer btw?
2) I heard fish oil suppresses the immune system, I did dose it at 3g for a time (EPA and DHA combined), now I dropped to 2g, but I may even drop it to 1g or leave it out if it's really that bad. I mean, I did get sick 2 weeks ago (and I haven't been sick in approx a year now), but I cannot contribute that to the fish oil solely ofcourse. Anyhow, my concern is that, if I drop fish oil, that I won't get enough omega-3 from other sources (as most fish are contaminated).
- So, drop it to 1.2g (1 capsule of 750mg EPA + 500 mg DHA) enough or still too much that it would raise concerns?
3) Regarding the vitamins A, D, K and E. Would it be a pretty good ratio (currently what I am using in the protocol above), I tried using @haidut Estroban as a guideline.
The A = dosed at 5000IU of retinol + 3000IU carotene (I tried removing carotene as much as possible, but it's in the Multi unfortunately, should I be concerned of becoming orange at this dosage?)
The D= dosed at 3000IU currently, was at 5000IU
The E= dosed at 100IU daily
The K= dosed at 45MG daily (mk4 form) and 200MCG every 3 days (mk7 form)
When I am done with the K, I will put it at approx 9mg daily. Any thoughts on a dosage for lifetime???
4) Is there anything else I can add for making this as optimum as possible. Or anything that makes this more peat like, is welcome too ofcourse. Do I miss any crucial things which would give me great benefits?
Long story short: since october 2016 I've followed a protocol containing supplements. One thing I personally did as an "extra" was high dosing k2, approx 20-45mg daily (mk4) and 200mcg (mk7) every 3 days.
I'll post what I use below (copied from a convo) and I do have some questions afterwards regarding that protocol:
This is what I use in a nutshell long-term wise:
- Thorne Multivitamin:
Basic Nutrients 2/Day
Prior to this I used some other multi (Plantina is the name of the brand, it's being sold in the Netherlands which is where I come from), but this one contained higher dosages and more bioavailable forms of certain vitamins (especially the B-vitamins).
- Vitamin C:
Did take 1g for a while, now I'm at approx 500mg-750mg a day. Still use 1g occasionally.
- Iodine:
Approx 12.5mg daily. U may get (what they call) detox symptoms, it was very unpleasant in the beginning. It sometimes (rarely) still is, but that may be due to the fact that I am not supplementing it long enough yet. Please research this well, because it's a kinda tricky supplement. You do not want to make mistakes, but if u have any questions just ask em. I'm glad enough to have the chance of answering them.
-Selenium
Used to take brazil nuts (x2) but now my multivitamin contains 200mcg of this, so I take 1 extra brazil nut (= anywhere between 50-200 mcg, depending on size).
-Vitamin D
Used to take approx 1200IU a day, but I am still at 76nmol/l which is 30ng/ml. I took 5000IU to see if I could hit higher values (until I reached 40-50). I reached this level last week and now I cut down to 2000IU-3000IU a day. I will continue to experiment and see if I can stay at approx 40 ng/ml
-Zinc 30mg
15mg bisglycinate (from Multi)
15mg picolinate (from thorne)
I'd rather have 30 mg of picolinate in total, but I think it's okay this way, since I can't change the source of the zinc that's in the Multi. Anyways, I don't go much over 30mg a day, because it might contribute to an imbalance with copper. Make sure to balance it well.
I used the solgar everyday, prior to this multivitamin because that other Multi only contained zinc citrate 10mg daily, so that would mean approx 32mg daily.
-Copper:
I almost never use it, but whenever I do, I always get nausea 2.5mg
I might switch to another brand or take it away from other supplements.
-Magnesium:
400-600mg a day. Mainly citrate, but I also use a complex (since 2 weeks) that contains malate,citrate and glycinate. I ordered magnesium malate (brand: Seeking Health) and I'll see what that one does for me.
-Vitamin E:
Mixed tocopherols only 50-100IU a day. I don't want to dose too high on this, so I take low doses.
Someone recommended to go towards 150-200IU. What do u think?
-Vitamin K2:
200mcg as MK7 (used it every day, but now using it once every 3 days)
45MG (45000mcg) as Mk4 (I'm only doing this for 4 months, but that's another story)I will eventually cut this back to 5-9 mg daily
-Fish Oil
3 capsules a day providing:
2g EPA
1g DHA
Will cut this back to 1.8 EPA and DHA combined, so i.e. 2 capsules a day.
- Taurine: 1000mg to 2000mg a day
- Choline: 250-400 mg a day
- Inositol: 250-500 mg a day
- Boron: 2mg during off periods and 7-9mg during cycling periods
-cycling 3 days on and 3 days off (Thursday, Friday and Saturday are the days I am using it)
- Vitamin A:
I recently added extra vitamin A, because my multivitamin was only containing 2000IU of retionol palimitate and 3000IU of carotene. I used cod liver oil and that contained 3000IU of retinol aswell, so that would make it 5000IU of retinol and 3000IU from carotene. I was always avoiding high dosages of vitamin A, because I got scared of overdosing. 5000IU however really cleared up my skin, so I am glad I found it out (even if I did by accident). I just want to get rid of the carotene in this supplement. Do I have to be scared of getting orange lol???
- Calcium:
To be honest, I don't use it that much, only on days where I feel I just don't get enough calcium from the diet. When I do, I use 500mg, once a day.
I might grind eggshells and use that as a source of calcium.
I am going to add the following to this protocol:
-CoQ10 (Kaneka): 100mg daily
- Turmeric: something in liquid form that I use once-twice a week.
- Gelatin/Collagen supplement!
My questions:
1) Do I need to cut out boron, as I heard it was estrogenic and others claiming it to be raising testosterone. Seems pretty contra-indicating.
- Btw, to sum things up: in october I had my Testosterone levels measured:
This came out of it:
(OCTOBER 2016) 34 nmol/l (range is between 5.5 - 25). 34nmol/l = 9.81 ng/ml = 981 ng/dl
In February I had another Testosterone test and this came out of it:
(FEBRUARY 2017) 34 nmol/l (range is between 5.5 - 25). 34nmol/l = 9.81 ng/ml = 981 ng/dl
They are exactly the same lol, what are the odds? XD
- I also had my D-levels measured at those 2 given times:
(OCTOBER 2016) 75 nmol/l = 30ng/ml
(FEBRUARY 2017) 130 nmol/l = 52 ng/ml (there were some sites giving 50-60 levels as optimal)
I dosed 5000IU from october to february. I am back at 3000IU daily, trying to maintain good levels. What dosage should I use in the summer btw?
2) I heard fish oil suppresses the immune system, I did dose it at 3g for a time (EPA and DHA combined), now I dropped to 2g, but I may even drop it to 1g or leave it out if it's really that bad. I mean, I did get sick 2 weeks ago (and I haven't been sick in approx a year now), but I cannot contribute that to the fish oil solely ofcourse. Anyhow, my concern is that, if I drop fish oil, that I won't get enough omega-3 from other sources (as most fish are contaminated).
- So, drop it to 1.2g (1 capsule of 750mg EPA + 500 mg DHA) enough or still too much that it would raise concerns?
3) Regarding the vitamins A, D, K and E. Would it be a pretty good ratio (currently what I am using in the protocol above), I tried using @haidut Estroban as a guideline.
The A = dosed at 5000IU of retinol + 3000IU carotene (I tried removing carotene as much as possible, but it's in the Multi unfortunately, should I be concerned of becoming orange at this dosage?)
The D= dosed at 3000IU currently, was at 5000IU
The E= dosed at 100IU daily
The K= dosed at 45MG daily (mk4 form) and 200MCG every 3 days (mk7 form)
When I am done with the K, I will put it at approx 9mg daily. Any thoughts on a dosage for lifetime???
4) Is there anything else I can add for making this as optimum as possible. Or anything that makes this more peat like, is welcome too ofcourse. Do I miss any crucial things which would give me great benefits?