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:
|Alpha Lipoic Acid||60 mg||Once daily|
|EGCg||400 mg||Once daily|
|Garlic Extract||440 mg||Once daily|
|Mushroom Complex||150 mg||Once daily|
|Astragalus Extract||100 mg||Once daily|
|Oregano Leaf Extract||100 mg||Once daily|
|Olive Leaf Extract||80 mg||Once 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.
|Methyl Folate||400 mcg||Once daily|
|P-5-P (B6)||50 mg||Once daily|
|Vitamin B1||100 mg||Once daily|
|Pantothenic Acid (B5)||500 mg||Once daily|
|Biotin||1 mg||Once daily|
|Liposomal Vitamin C||1000 mg||Once daily|
|Vitamin E||100 IU||Once daily|
|Vitamin D3||5000 IU||Once every other day|
|Vitamin K1||1mg||Once every other day|
|Vitamin K2 (MK-4)||1 mg||Once every other day|
|Vitamin K2 (MK-7)||200 mcg||Once every other day|
|Glucosamine Sulfate||1100 mg||Once daily|
|Chondroitin Sodium Sulfate||1200 mg||Once daily|
|MSM||300 mg||Once daily|
|Taurine||1000 mg||Once daily|
|Ginkgo Biloba (Standardized Extract)||180 mg||Once 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.
|Chelated Magnesium Glycinate/Lycinate||300 mg||Once daily|
|5-HTP||50 mg||Once daily|
|Zinc Gluconate||25 mg||Once 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.