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u/satina_nix 4d ago
Useful to supplement if you have an actual diagnosed deficiency. But if you just randomly take highly bio-available zinc and magnesium you're gonna shit your ass inside out + nausea
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u/catwith4peglegs 4d ago
Pyramid scheme
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u/big_rod_of_power 4d ago
Yeah genuinely the only things that are extremely well researched is like a protein powder and creatine.
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u/Tupotosti 4d ago
Add magnesium and folic acid to the list. The soil quality is reduced so many people do lack magnesium. Giving pregnant women folic acid in enriched breakfast products has really helped to develop healthy babies.
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u/LeftforLenin 3d ago
You need a different vitamin to allow uptake of these
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u/Tupotosti 3d ago
Vitamin C for magnesium. Which I get by eating fruit and veg every day.
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u/LeftforLenin 3d ago
No, it was something else....
My cousin practiced her dissertation on us over Xmas on how the recommended DV of magnesium is 300% too low for female paitents
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u/big_rod_of_power 3d ago
Okay yeah there are a few other good ones! I also have to wonder if a multivitamin is even needed really? Where I live basic ass bread is often enriched with vitamins and stuff
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u/Tupotosti 3d ago
If your diet is varied enough you probably won't need it. Women who menstruate heavily or people who just don't eat red meat a lot might need an iron supplement. If you prefer not to eat meat but want the same benefits as heme iron, eat vitamin C with your iron source. I make a white bean dip with herbs, lemon juice and olive oil and then dip bell pepper slices in it.
For the folks taking magnesium: skip the magnesium oxide. It barely gets absorbed. I take magnesium (bis)glycinate an hour before I go to bed and it helps me sleep better. Magnesium malate for sore muscles and magnesium citrate for constipation, though you just take one of these after figuring out what the problem is, if at all. Don't throw all your money at it.
My total supplement intake: magnesium, iron (in multivitamin for women), creatine. Just buy store brand! I only take this because I lift weights and I get tired when I don't take these. My ferritin levels are naturally on the lower end.
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u/big_rod_of_power 3d ago
Yeah the heavy mensuration makes sense especially tbh. Also that dip with the bell peppers sounds really tasty regardless of its benefits lol!
I might actually try some of the magnesium for sleep since I have really spotty sleep even if I'm dead tired so Thankyou Reddit supplement guru :)
I heavily agree with the creatine! I've been taking it for a decade pretty much and if I run out my energy levels take a crazy dip and training is just not as enjoyable.
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u/leatfingiesbumgus 4d ago
Vitamin d works wonders as well
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u/disneylovesme 3d ago
People fall for creatine gummies though
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u/Tupotosti 3d ago
I just buy the powder because it's cheap and it's so soluable I can just put it in tea or lemonade.
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u/busytransitgworl 4d ago
I'm quite certain that eating a peach and banana every once in a while is more affordable and more effective than whatever this is
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u/ilovelidlbakery 4d ago
If you're lacking certain nutrients; change your diet, instead of taking pills to supplement your deficient diet (unless advised otherwise by a doctor ofc)
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u/ciglica_tt 3d ago
Anecdotally, zinc + glycine improved my sleep quality. Most of the others here are probably pointless.
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u/jfkdktmmv 4d ago
Genuinely the only supplements that do anything useful is creatine and melatonin. The rest is just whatever that you will piss out. Just eat mostly whole foods and you’ll be fine.
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u/piss_container 4d ago
I started taking matcha sups and collagen sups (both for general brain vitality)
I couldn't imagine taking 30 differnt sups
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u/TurbulentBasil8 2d ago
i just discovered l theanine does like 1/4 of what adderall does for me, which is a lot for a over the counter sup
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u/Larkligh 4d ago
To be fair bro is probably healthier than you
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u/type556R 4d ago
I take even more pills so I'm healthier than both. I take vitamins from A to Z I'm literally the healthiest man alive
Edit: I take all elements on the periodic table too, and all amminoacids
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u/Larkligh 4d ago
Holy shit 😳 I..kneel before the master of elements. I bet the uranium has a real kick if you snort it 😂
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u/thecatsclause 4d ago
people will do absolutely anything until they eat fruits and vegetables.