Interesting article from the Parkinson's Foundation about the "gut-brain axis", it's link to Parkinson's and the importance of a plant rich, high fibre diet.
Try to find those without bulking agent
Daily:
1. Vitamin D 12,000iu
2. Selenium
3. Iodine
Every 3 months or occasionally:
1. Zinc
2. Magnesium citrate
3. Vitamin B complex
4. Vitamin K2
Prevention being better than cure - i started on supplements before 50.
Currently:
Vit D
Complex vit B
Omega 3 Fish oil capsule
Sterol tabs
Tumeric
Ensure taking 160g protein daily. This requires at least 1 protein shake, and to this/these I blend in combination of pumpkin seeds/milled flax seed/walnuts.
*recently started drinking chia seeds and lemon - or tadpoles as they look when pre-soaked !!
I keep a big tub of a 4 seed mix handy. Chia, flax, pumpkin and sunflower. It goes on porridge, muesli in stews and curries and gets sprinkled on roasted vegetables.
which do you see the best benefits from
I go with evidence. I used to take glucosamine until quality studies failed to show more than marginal effect. it's harmless and cheap though.
I do take creatine as I do weights to maintain muscle mass. I take vit D in winter. Er I think that's it. I drink loads of coffee and a bit too much wine, and have a healthy diet. Am over 60. Managed two surfs, one of them shite, and a short bike ride today. Feel like I'm doing okay. For now.
I keep forgetting to take vit D, really need to get into the habit.
Somebody in this thread said they noticed a difference after 2 days. My understanding is that is takes several weeks/months to build up. If that is the case wouldn't it be better to take it all year rather than just in the winter?
Hmm interesting article here on vitamin D
I keep forgetting to take vit D, really need to get into the habit.
Somebody in this thread said they noticed a difference after 2 days. My understanding is that is takes several weeks/months to build up. If that is the case wouldn't it be better to take it all year rather than just in the winter?
15 mins in the sun gives you Vit D of 10k to 25k iu for lighter skin colour.
I take 12,000iu per day and if I can recall it will take a while (8 to 12 weeks) to get to the right level.
There is special prescription in other countries with Vit D of 20,000iu per tablet, which you cannot get in the UK. The ones on prescription is very much better than the over the counter Vit D.
The current over the counter Vit D has a maximum of 4,000iu only at Holland and Barret, and very expensive.
The other vitamin lacking in UK diet is iodine. Unless, you frequently have fish in your diet (twice a week if I can recall as minimum), it is mostly likely that the iodine level might need to be topped up too.
These are the most basic vitamins we should have in our body, but they are also the most lacking type of vitamins for most people in UK.
Please go to YouTube and search for Dr John Campbell on Vitamin D. Plenty of good information there.
This is the latest I think.
john campbell is not a medical doctor and is a charletan
vit d. 400 to 800iu is recommended . 4000iu and above is where you risk toxic side effects
52. I take a high dose vit D/vit K complex and a probiotic.
I get markedly less ill when on vit D, and my gut is improved by the probiotic.
I've tried plenty of other things since covid to try and improve my paucity of energy and poor recovery after cardio, but not found anything that helps yet, other than an ebike.
Still not understanding why people are taking things which they may not require. If a blood test shows no deficiency in say zinc, why take a zinc supplement?
Most folk won't have a blood test to compare. I was very shocked my D was so low (about a fifth of normal) as I'm outside a lot, but I'm covered up. I only paid for a test as I'd broken my pelvis, so checking it wasn't because I was 'fragile'. Dexa scan came back perfect. The GP wasn't going to check my levels.
I'm really dubious about the need for supplements - a better, balanced, diet is answer to most things.
We've cut down on alcohol. A few nights off each week, less volume when we do : cutting down on the 'after dinner' drink has been the one that's made most difference to me, smaller wine glasses (and pouring a small serving rather than filling up) but also having one of those vacuum wine bottle cap things and having half a bottle between us rather than thinking 'its open so we'll finish it)
We've always cooked our meals at home from scratch but we're eating a lot less meat than we used to. A lot of meals are now vegetarian without thinking about it (or have very small amount of meat). Guardian Feast app is good for punching in a few ingredients and getting back a tasty dish.
Breakfast switched from smoothie/toast or cereal&milk to fresh fruit/nuts/dried fruit and live yoghurt with a bit of oat or granola. Definitely feel fuller longer and have better digestion. Whereas I noticed no impact at all with pro-biotic pills.
The one supplement I've been surprised by is magnesium. We've been taking half the dose that the pill-peddlers spec (because theirs is the RDC and we're going to get a decent amount from diet) but it really does feel like I'm getting to sleep more easily and we're both now usually only getting up once in the night for a pee whereas both used to be a lot more.
vit d is the exception. we are sll deficient pretty much which is why it's the only generally recommended supplement by NICE iirc.
my level was less than 20 % of desirable. active folk use more vitd
60 and a half. I take vit c w zinc daily which seems to work for colds, and turmeric w vit d, who knows if the turmeric has any effect, that tab might not have enough D in it.
Major change here in the last couple of years is to up leafy greens and protein. The greens have helped w digestion. Protein seems to be recommended for us older folks
I have also made a conscious effort for better fuelling of rides (pre, during, post, indoors and out) and that seems to be helping avoid bugs and sniffles.
might take a look at creatine, and lithium orotate for mood and cognition
Generally
Vit D
Omega 3's
Magnesium
Multi vit with iodine and B vits (both of which I believe are important since going vegi)
creatine
For my arthritis
Curcumin
MSM
Non of which makes any noticeable difference, but have enough "science" behind them to make me believe they are worthwhile taking in the long run.
If I am feeling stressed 5htp and ashwagandha for a month or so.
Why have protein supplements become a thing? Surely it’s really easy to get enough protein from your diet?
This suggests less that 2g per kg body weight max. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=Protein%20should%20account%20for%2010,per%20kilogram%20of%20body%20weight.
Why have protein supplements become a thing?
Bro/fake science influencers promote it.
Still not understanding why people are taking things which they may not require. If a blood test shows no deficiency in say zinc, why take a zinc supplement?
Blood tests are tricky to get from GP for this sort of thing, or expensive privately and sometimes a 'magic pill' can make you feel better.
Also, some would argue that requirement levels are 'wrong' and depending on what you're trying to get your body to do, you might want more.
Why have protein supplements become a thing
For me protein is a little harder to come by as a vegan - but not massively so. But in general (you'll have to do the googling) there is advice that over 50s and beyond our ability to absorb protein diminishes so you need a bit more than you did when you were younger. At the same time if with advancing years you are becoming slightly more sedate and need fewer calories because you are moving a bit less it becomes slightly trickier to simultaneously put together a lower calorie diet that previously but with more protein than previously. Obviously possible, but protein supplements help. If you are still running around burning off 4000 calories a day it's probably not an issue but even older folk who keep doing sport regularly are typically more sedate than they were between their sporting activities.
When I crunch the numbers (with something like myfirnesspal) if I add 20g of protein worth of supplements I can eat a normal (for a vegan) diet without having to get too choosy in small enough quantities that I don't put on weight whilst still keeping my protein levels high enough.
Why have protein supplements become a thing? Surely it’s really easy to get enough protein from your diet?
This suggests less that 2g per kg body weight max. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=Protein%20should%20account%20for%2010,per%20kilogram%20of%20body%20weight.
I'm a big lad and I find trying to get 200g of Protein a day is hard unless I'm eating nothing but eggs and meat all day.
I think part of it all (aside from the fact it's a huge industry) is we're really trying to cheat, or maybe 'game' nature a bit. Humans supposedly had a life expectancy of 35-40 before modern medicine changed all that, but not too long ago 40 was a bit of a breaking point for Sports, Men gave up the football or whatever and took up golf, nice, easy walk with some club swinging and swearing thrown in.
We've got a pretty intense hobby / sport that we want to continue to do into our 50s, 60s and beyond. Giving the body a bit of extra fuel, even if most of it is wasted isn't going to hurt.
Oh Teej. as ever the denier. Nearly 3 years into full carnivore here. No gout, no scurvy, 3+ stone in weight down. No colds, no ailments, 55 years old and the same weight as I was at 18 (11.5 stone). The science is there to prove it. Open your eyes.
Do what you want but I could not do that and think it’ll catch up with you in a bad way in a few years.
One of life’s greatest pleasures is food. Steak and eggs every day? No thanks.
50. Balanced diet with a bit of everything. Vitimin D is the only supplement. Feel great, ride loads, normal weight.
Double post
Oh Teej. as ever the denier. Nearly 3 years into full carnivore here. No gout, no scurvy, 3+ stone in weight down. No colds, no ailments, 55 years old and the same weight as I was at 18 (11.5 stone). The science is there to prove it. Open your eyes.
Anecdotal, sample size of one. I'm sure there are plenty on here who can make similar claims about their omnivore, pescatarian, vegan or other diets.
I genuinely hope you live a long and healthy life, but the science is there to show you are increasing your risk of bowel and colon cancer, amongst other things by following a purely carnivore diet.
From the MacMillan website
Several risk factors for bowel cancer are related to diet.
Red and processed meat
Eating a lot of red and processed meat increases the risk of bowel cancer. In the UK, about 1 in 10 bowel cancer cases (13%) are linked to eating these meats.
Red meat includes:
beef
- lamb
- pork
- veal
- venison
- goat.
Processed meat includes:
- smoked meat
- ham
- bacon
- sausages
- pâté
- tinned meat.
Current UK guidelines recommend that you eat no more than 70g of red meat per day. That is about 3 slices of ham or 1 lamb chop.
No link has been found between bowel cancer and eating poultry such as chicken and turkey, or seafood.
Not eating enough fibre
Eating too little fibre increases the risk of bowel cancer. About 3 in 10 bowel cancer cases (30%) in the UK are linked to not eating enough fibre.
UK guidelines recommend 30 grams of fibre a day, as part of a healthy balanced diet.
You can boost the fibre in your diet by eating:
- brown rice, pasta or bread
- wholegrain breakfast cereals
- more fruit and vegetables high in fibre, such as peas and apples.
Nearly 3 years into full carnivore here. No gout, no scurvy, 3+ stone in weight down. No colds, no ailments, 55 years old and the same weight as I was at 18 (11.5 stone).
Isn't that N=1 Anecdata rather than good published, peer-reviewed evidence - post the references for population-based benefit
Edit - was skimming that VitD video and missed Bloke's similar response.
I thought the John Campbell vid was actually OK, he's got a PhD from a clinical discipline, and is quoting reliable data in the first part of that video anyway
Blood tests are tricky to get from GP for this sort of thing, or expensive privately
Fair enough. I get a full medical for free every year so I am lucky there. Even if I didn't I would think about paying for one as good to know what I am actually deficient in rather than just randomly taking/paying for supplements that are not required at all.
Edit - was skimming that VitD video and missed Bloke's similar response.
I thought the John Campbell vid was actually OK, he's got a PhD from a clinical discipline, and is quoting reliable data in the first part of that video anyway
I'd have a general Google around his name. Very much at the COVID vaccine warning hoax end of the market. And his PHD was in nursing administration.
I get a full medical for free every year so I am lucky there.
You are indeed. But what does 'full' in that context actually mean?
PSA test for your prostate?
radial angiography or even a Bruce protocol walking treadmill test for heart issues?
MRI?
I've always been a little sceptical of 'full' medicals and the presumption of 'full' health they might induce. I have a feeling some of them are a little like an MOT.....who here hasn't had that joyful phone call from the garage saying your car has passed when you know it's on its last legs 😀. The 'full' tests to genuinely establish 'full' health Id imagine are exhaustive and practically unachievable.
Bigger picture - and something I probably should research as it's probably out there - I'm aware that a few blood tests can come back as 'low' in x y or z. But not 'low' does not necessarily mean 'good' or 'healthy'. Especially if you are particularly active or putting atypical demands (or expectations) on your body.
Well, having seen this thread I've turned over a new leaf. I'm now day 1 into taking a vitamin D3 supplement. I haven't developed any super powers yet. Nor do I feel happier, thinner or fitter. But I shall persevere with them and see if I can shake off this physical and mental anchor that I'm dragging along with me.
Thanks for the kick up the bum!
C.
I get an annual review each year at the surgery which include blood tests. I've had a look on my NHS App at last November's. There's sodium, potassium & creatine and a range of other test but nothing else on the micronutrient side that I recognise.
I'd assume that GP's aren't going to want people asking for vitamin level tests without symptoms of a deficiency but I have noticed that you can now buy off the shelf home testing or 'send away' kits in pharmacies and online (not cheap though) are these accurate or just a waste of money?
Thing is with blood tests there is a range. If you are way off it, you need to do something about it.
I'm on testosterone replacement - had a badly done snip in 2012, followed by incredible pain so ended up with a second operation to remove most of the pipework on leftie, including up into my groin as the 'original' doctor made a right mess (cut blood supplies and nerves). Unfortunately, during the recovery from the second operation I started feeling incredibly tired. The main indicator was the ride home from work - I started getting slower (mornings were ok). A handy side effect of having a Garmin switched on every ride - there was a very steady drop in time to get home, same route, and plugging into a spreadsheet and looking at trends over months showed it (plus feeling like poop).
Saw the GP, got tested, low about 8n/mol. GP (female) wouldn't treat. I was early 40's, fit, and the normal range is 15-30 - ideally aiming for high teens. Guidelines say 12 nmol and below needs treating.
Had to go see another GP (at a different practice) who ran more tests and I'd dropped to 5 n/mol. Been on it 14 years so get PSA tested as well. Results aren't fab and getting some doctors to understand when you should be tested is difficult. They usually want it testing first thing. Well I'm on replacement, do you want that before or after I apply the gel. If I come before it will be about 5 n/mol. If I come immediately after it will peak to somewhere in high 20's. Fortunately the latest endocrinologist understands and I need to go in for a test 2-4 hours after applying which is when I should have a steady level.
Will be interesting to see where it is, as not been properly tested for a few years. It's either been OK or really low depending on when the GP has demanded a test. I had my meds changed a few years back due to supply, and the one I'm on doesn't seem to be as good - doesn't soak in my skin well.
I very much regret having the snip. Took about 10 years for the pain to go, and I dare not get my nuts cold, otherwise I know about it.
Off the shelf tests - supposed to be accurate. I bought a postal kit for Vitamin D - it's from an NHS Trust though - guick google and you'll find it.
They did cock up though and didn't release my results until I emailed them several times to see where it was. It was suck in the normal NHS lab, and because there was some 'apparently' missing approval from me, they couldn't release the details. It was actually an admin error.
I wouldn't normally have bothered as I thought I'd be fine being outside a lot - I've usually got tanned arms/legs and face by May. Nope very deficient. TBH the vitamins are cheap, so why wouldn't you supplement D.
You are indeed. But what does 'full' in that context actually mean?
It is a 2-3 hour long medical that includes things like PSA, hearing test, cardio and a lot of other stuff but in context of blood tests the blood test results give current level of vitamins, iron, cholesterol, creatinine etc,. with the range. Anything out of range gets noted and doctor gives suggestions based on it.
Everything is pretty much bang in middle of range with exception of Vitamin D that was at 75 (range of 50 - 200) and test was in July so guessing if I have the same test now it would be lower.
My Vit D was 17... GP not interested.
I try to eat well.
But I do take a general multivitamin through the winter which has vitamin D in it as recommended for those of us in Scotland. My pills do not have Iron in because hemochromatosis, again an affliction which affects many of us with celtic heritage.
It is a 2-3 hour long medical that includes things like PSA, hearing test, cardio and a lot of other stuff
Blimey, you are lucky, my annual review is about 15 minutes, blood pressure, bloods & standing on the scales. Despite surviving 3 heart attacks, that it.
I'd have a general Google around his name. Very much at the COVID vaccine warning hoax end of the market. And his PHD was in nursing administration.
Oh, McDonald one of those! Kicking myself for a partial evidence check!