Many asked me via DM
Hello honey, what would be your essential supplements for everyday life?
But I think it's interesting to answer it again because it's an important question...
You may have heard that "you don't need to take supplements if you have a proper diet."
I have done literally hundreds of diets and used tools that nutritionists don't even know about...
...and I assure you that yes, supplementation is usually necessary.
To the point: which ones are essential if you do everything else right?
Magnesium
There are few foods that are truly rich in magnesium, and very few if we adjust for 'doses that we compare to those we consume' (i.e. no one consumes 100 grams of cashews a day or a kilo of avocado).
If you were to consume pure chocolate and pumpkin seeds every day in reasonable doses, you would still not reach the recommended minimum of 400 mg (which is not optimal).
Add to that the pollution and the fact that you do intense exercise...
Bathing in natural water regularly would help, but not all of us can do it and almost no one can do it daily.
That's why magnesium is essential, daily.
And really, I think it is the only one. But there are others that are almost essential:
Zinc
Getting optimal levels by eating normal things is very difficult; if you have access and the ability to eat oysters almost daily, that's the only thing that would realistically get you close to an optimal dose of 50 mg (the minimum recommended is 10 mg, but they recently reduced that, as they do with everything).
Calcium
The same is true, because even though there are foods of non-animal origin that contain calcium, they don't actually tell you that these usually contain phosphorus in larger quantities (calcium and phosphorus require balance) and they don't contain the cofactors that allow calcium to be absorbed correctly (vitamin D3 and vitamin K2).
But the amount of dairy you can consume daily, if at all, is limited.
Luckily, we can boil, bake, and pulverize eggshells for free supplements, so this supplement is a gift.
As you can see, I only see one thing as essential... assuming that you do the rest of the things well.
It's not always possible, of course, and there are a whole range of supplements that can help us compensate for deficiencies and lifestyle factors.
Or that can increase our performance, like sodium bicarbonate for training.
I would add, if you can afford it, Creatine, as it has hundreds of benefits.
What do you guys think...
@Whitepill @sigma @RAJ GHRANDHICK @Harvey929 @Lockhead7 @choripan @Nihilus
Hello honey, what would be your essential supplements for everyday life?
But I think it's interesting to answer it again because it's an important question...
You may have heard that "you don't need to take supplements if you have a proper diet."
I have done literally hundreds of diets and used tools that nutritionists don't even know about...
...and I assure you that yes, supplementation is usually necessary.
And no, I don't mean turning into that guy jfl
But, if instead of looking for the minimum amount of nutrients to avoid getting sick, you look for an optimal amount.
To the point: which ones are essential if you do everything else right?
Magnesium
There are few foods that are truly rich in magnesium, and very few if we adjust for 'doses that we compare to those we consume' (i.e. no one consumes 100 grams of cashews a day or a kilo of avocado).
If you were to consume pure chocolate and pumpkin seeds every day in reasonable doses, you would still not reach the recommended minimum of 400 mg (which is not optimal).
Add to that the pollution and the fact that you do intense exercise...
Bathing in natural water regularly would help, but not all of us can do it and almost no one can do it daily.
That's why magnesium is essential, daily.
And really, I think it is the only one. But there are others that are almost essential:
Zinc
Getting optimal levels by eating normal things is very difficult; if you have access and the ability to eat oysters almost daily, that's the only thing that would realistically get you close to an optimal dose of 50 mg (the minimum recommended is 10 mg, but they recently reduced that, as they do with everything).
Calcium
The same is true, because even though there are foods of non-animal origin that contain calcium, they don't actually tell you that these usually contain phosphorus in larger quantities (calcium and phosphorus require balance) and they don't contain the cofactors that allow calcium to be absorbed correctly (vitamin D3 and vitamin K2).
But the amount of dairy you can consume daily, if at all, is limited.
Luckily, we can boil, bake, and pulverize eggshells for free supplements, so this supplement is a gift.
As you can see, I only see one thing as essential... assuming that you do the rest of the things well.
It's not always possible, of course, and there are a whole range of supplements that can help us compensate for deficiencies and lifestyle factors.
Or that can increase our performance, like sodium bicarbonate for training.
I would add, if you can afford it, Creatine, as it has hundreds of benefits.
What do you guys think...
@Whitepill @sigma @RAJ GHRANDHICK @Harvey929 @Lockhead7 @choripan @Nihilus
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