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.

On the Trail

A decent trail?I happened to be going back through my newsreader (sorry Google, you can kill Reader, but you can’t stop my reading) and came across an article on KevinMD (a great site if you have any sort of passing interest in the current state of the medical… industry) called Don’t Waste Your Time Finding the Perfect Diet. Perfect. The post was written earlier this month by Dr. Barbara Berkeley, who is essentially an expert in metabolic disfunction, and her website is a great resource for anyone who wants to understand more about why so often our bodies don’t respond the way we expect to a certain diet or exercise framework (or more accurately, how we’re told they should). And this common (and I would say, to be expected) mismatch between how a diet should work and how it may or may not work for you is the point of her post:

While we can safely say that diet is important and a strong determinant of health, there is no one diet that has the corner on perfection. In fact, history shows that strict adherence to specific diets does not guarantee the avoidance of medical disaster, no matter how much one believes. Since this is so obviously true, we all need to be careful about those who claim to represent the one true path. Here’s my message: If you are looking for the one true diet, caveat emptor.

Read the article to see all sorts of examples of people who thought they had found or created the One True Diet: The cure for Disease [X] or the ultimate prevention against Disease [Y], only to eventually get sicker with X or succumb to Y.

What if the irony here is that these various diet founders and gurus did stumble across a fantastic dietary framework — one that was right for so many people — returning them to health and making them feel fantastic, but fatally missed the irony that it was the wrong one for them?

I harbor no illusion that at the end of my experiment that I’ll be any closer to finding something perfect for people with a given genetic variant. I harbor no illusion that I’ll be any closer to finding something perfect, diet-wise, even for just myself. But by the time I’m done, even if I find myself walking a well-worn path, it won’t be while nipping on the heels of a guru, and its truth will only be as self-evident as the extent to which it takes me where I need to go. And keeps my LDL particles low. And generally unfat. And maybe reveals an ab.

One step at a time.