Help me pick supplements!

asyroyez

Hey guys! I'm running low on the supplements I bought pre-keto, and need a re-supply. After some reading, I've come up with a list based on my needs. Please let me know if there is anything you'd add that I'm forgetting, and if there is a better product out there for what I'm trying to supplement, let me know that as well. Thank you very much!

Supplements for daily maintenance

Salmon Oil: Vital Choice Wild Alaskan Sockeye Salmon Oil, Omega-3, 1000mg, 180-Count.
Vitamin D3: Doctor's Best Vitamin D3 5000iu Soft-gels, 360-Count.
Vitamin K2 (mostly to aid D3 absorption): Doctor's Best Natural Vitamin K2 MenaQ7 Vegetable Capsules, 60-Count.
Potassium: Now Foods Potassium Citrate 99 mg Capsules, 180-Count.
Magnesium: Doctor's Best High Absorption Magnesium (200 Mg Elemental), 240-Count.
Zinc: Now Foods Zinc Gluconate 50mg Tablets, 250-Count.
Sodium: Just using kosher salt on food to taste, any specific suggestions for bouillon cubes? I hear those are good.

I also take the following due to I.F. and powerlifting

BCAA: Optimum Nutrition BCAA 1000mg, 400 Capsules.
Glutamine: Optimum Nutrition Glutamine Capsules, 1000mg, 120 Count.
Creatine: Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings.

Please let me know what you think! Thanks

Generated by Keto Calculator 9.4
27/M/5'10" | CW 225 | 26% BF | Moderately active
1720 kcal Goal, a 38% deficit. (1098 min, 2774 max)
25g Carbohydrates
150g Protein (100g min, 166g max)
113g Fat (45g min, 230g max)


P.S. If we're not friends, we should be

totaloblivia

Is there something you are specifically trying to achieve with your supplementation...you mention your needs, but it's hard to comment without knowing what these are. I have taken all sorts but not really convinced I needed any of them. I have pretty much stopped taking potassium but still use mag oil spray occasionally.

asyroyez

Well I suppose my needs are simple daily upkeep of electrolytes + some basic general health requirements (salmon oil + D3). I get plenty of exercise while keto and/or fasting, so there is that too. Basically, total body optimization. What I am mostly curious about is the electrolyte supplementation. Sodium/Potassium/Magnesium.

GaleHawkins

@asyroyez that list pretty much mirrors mine. Taking Vit D3 and K2 as team players is relatively new for me. After 20 years of fish oil I have recently moved to Krill oil for example.

I have no fear of supplements in a general sense and take them more as insurance because I am clueless of what needs my diet does or does not meet.

The last few days I have had very sore leg calfs. I backed off on the amount of potassium and magnesium that I was taking and woke up one morning this week in real pain from Charlie Horses (leg cramps). The cramping is no longer an issue but I am still walking out the soreness.

Lucille4444

https://www.youtube.com/watch?v=xUXfVUaZDtU

KarlaYP

Many who eat this way do not need supplements after becoming fully adapted. I'm not one of them. If I don't take supplements I feel terrible, and that's after nine months LCHF.

I think your supplement list looks great, and as long as it's working for you, go for it!

Sunny_Bunny_

asyroyez wrote: »

Well I suppose my needs are simple daily upkeep of electrolytes + some basic general health requirements (salmon oil + D3). I get plenty of exercise while keto and/or fasting, so there is that too. Basically, total body optimization. What I am mostly curious about is the electrolyte supplementation. Sodium/Potassium/Magnesium.

I recently got my Dad started on sodium and magnesium tablets. His doctors weren't getting anywhere with his low blood pressure and he felt aweful all the time and was losing his mobility because he would nearly pass out upon standing. They just gave him a wheel chair...
I put him on 1g sodium chloride tablet, 4000mg fish oil and SloMag for magnesium chloride. I can't remember the dosage on the mag.
Within 36 hours, he was feeling better and stronger and was having bp in normal range and able to stand without feeling faint.
Electrolytes are vitally important but no doctor will bother suggesting supplementation. It's kind of ridiculous!

carlsoda

I just take a good multivitamin, cod liver oil and liquid magnesium. I don't like to take too much since I feel it should come naturally from food. sorry didn't answer your question

KarlaYP

I wish everyone was able to get their nutrients from food too. Those of us with surgically induced malabsorption dont. I even have to double the normal dose to get what I need. Not good, but it is what it is.

asyroyez

Thanks for the replies!

Yeah, I just don't see myself eating enough salmon to effectively get the dose of salmon oil I want. That's almost a salmon steak a day! Nor is there a good way of getting Vitamin D3 from food... only from the sun, if you've got adequate exposure and live near the equator. And it's not like all food is bursting with vitamins either. Due to processing and soil depletion we're getting less good stuff than if it was picked from grandma's garden. Same reason factory farm meat is way sub par to wild game, etc..

And, well, the electrolyte supplementation is obvious to those who keto on! I've decided to go with Nu Salt instead of a Potassium pill. As for sodium, is there a specific bouillon that is considered good?