Supplement breakdown

I’ve been taking roughly the same supplements every day for a few years. I switch up from time to time (especially with ones where taking a break is recommended), but for the most part — and for the course of the experiment — the regime looks like this:

 

Morning

SupplementAmountFrequency
Alpha Lipoic Acid60 mgOnce daily
EGCg400 mgOnce daily
Garlic Extract440 mgOnce daily
Mushroom Complex150 mgOnce daily
Astragalus Extract100 mgOnce daily
Oregano Leaf Extract100 mgOnce daily
Olive Leaf Extract80 mgOnce daily

The first three should be familiar to anyone who’s read Tim Ferriss’ Four-Hour Body — it’s essentially the PAGG stack. For the garlic I use Kyolic Formula 103; it’s an immunity-weighted formula so the additional extracts come along with the garlic as a bonus. In retrospect, taking 100 mg of oregano extract on a daily basis may be a bit much, but outside of short bout two winters ago, I haven’t been sick in years — not even during last winter, which I spent in the cold, snowy, flu-ridden Northeast after five years in TX.

 

Afternoon (Post-Meal)

SupplementAmountFrequency
Methyl Folate400 mcgOnce daily
P-5-P (B6)50 mgOnce daily
Vitamin B1100 mgOnce daily
Pantothenic Acid (B5)500 mgOnce daily
Biotin1 mgOnce daily
Liposomal Vitamin C1000 mgOnce daily
Vitamin E100 IUOnce daily
Vitamin D35000 IUOnce every other day
Vitamin K11mgOnce every other day
Vitamin K2 (MK-4)1 mgOnce every other day
Vitamin K2 (MK-7)200 mcgOnce every other day
Glucosamine Sulfate1100 mgOnce daily
Chondroitin Sodium Sulfate1200 mgOnce daily
MSM300 mgOnce daily
Taurine1000 mgOnce daily
Ginkgo Biloba (Standardized Extract)180 mgOnce daily

The D3 and K variants are paleo staples, which I only use every other day (my D3 level tends to stay between 40 and 60 ng/mL, so I don’t want to push it too high, and the K variants are to compliment the D3.) The folate and B variants are a hedge against higher-than-normal homocysteine levels as the result of something else that came up in my 23andMe results: Heterogenous MTHFR, otherwise known as the mot***f****r variant. The biotin is a complement to the Alpha Lipoic Acid, the Glucosamine/Chondroitin/MSM complex is a desperate attempt to rehydrate the cervical discs in my neck, and the last two — the ginkgo and taurine — are an even more desperate attempt to treat the bilateral tinnitus I suddenly developed (or hearing loss I suddenly developed) in Jan 2013.

Note: The Glucosamine/Chondroitin/MSM complex is animal-based, and will not be taken during the vegan phase of the experiment.

 

Bedtime

SupplementAmountFrequency
Chelated Magnesium Glycinate/Lycinate300 mgOnce daily
5-HTP50 mgOnce daily
Zinc Gluconate25 mgOnce every other day

The magnesium needs no introduction, and with the 5-HTP are calming and sleep-promoting. The zinc is new and stems from a recent set of posts by Dr. Emily Deans.

For the supplements that are considered nutritional (the vitamins, etc.) will be tracked daily with Cronometer along with all food consumed.

Any questions or issues? Let me know in the comments.