log

[Aleksandr]

Just an update for my cronometer diet after my 3rd hair test:





I probably get a bit more calcium than this, as i snack on cheese now mostly.
Sodium is intentionally low, although im not so strict at avoiding it now as i don't think its the problem (if i avoid it or not it still seems to stay high).
Vitamin C isn't intentionally low. I do have some other fruits now and then, and saurkraut sometimes so it probably increases then.
D is fine from the sun.

I'll be taking stress-pak 1 tablet a day when it arrives, which has some vit A and lots of B12, b5, b6. Supposed to support adrenaline production

On days i exercise i eat a bit more, and also take electrolytes (400mg magnesium, 100mg potassium 100mg sodium)

I probably drink most of my water as co2 water, from a sodastream.

 

[Aleksandr]

I'm thinking maybe a good addition would be some fish with bones in it. Just need to find something affordable / tasty.


When i search "sports nutrition" they mostly say to increase calcium to 1,200 to 1400g a day. They rec dairy foods pretty heavily. I guess this would help slow the oxidation down, limiting problems with b12 etc and avoiding the need to supplement (in the long term).

 

[Aleksandr]

If i increase the cheddar cheese to 100g (4x whats shown) my calcium gets up to 1200mg. i'll do this.

 

[Helen]

I'm thinking maybe a good addition would be some fish with bones in it. Just need to find something affordable / tasty.


When i search "sports nutrition" they mostly say to increase calcium to 1,200 to 1400g a day. They rec dairy foods pretty heavily. I guess this would help slow the oxidation down, limiting problems with b12 etc and avoiding the need to supplement (in the long term).

this is what I rec'd to you. If you increase calcium you might spare some of the Bs.

 

[Aleksandr]

@Helen

Took some methylassist (ingredients below) yesterday 1 cap and this morning 1 cap and my scalp is itching like crazy this morning! Near the crown mostly

Can you get scalp itch as regrowth too?? Its driving me nuts, feels like ants crawling under my skin

• folate (as Metafolin®, L-5-MTHF) 1,667 mcg DFE (L-5-MTHF 1,000 mcg)
• vitamin B6 (as pyridoxal 5' phosphate) (activated B6) 16 mg
• vitamin B12 (as methylcobalamin) 1,000 mcg
• BenfoPure®benfotiamine 75 mg

 

[Aleksandr]

Doing some research on b2:

Vitamin B2 / Riboflavin: Benefits, Sources, & Interactions

Second thing that pops up is eye health!!

Do b's need to be taken in a certain ratio? Can you imbalance your body by taking say, 1000% of b2 and 1000% of b12 while everything else is just 100%, or will this be OK since b vitamins are just pee'd out if you have enough?

Or is it a problem, and we should just get a supplement that covers all the Bs?

I have that stress-pak supplement coming in the mail, i guess that has the best formula for me as a fast oxi with na/k over 2.5 - it had 1000% b12, b6, b5 and most other things were around 100%.

 

[mattyb]

Taking something like 100mg of riboflavin in one shot won't do anything special. Single dose maximal absorption of riboflavin caps out around 30mg. This is why for things like migraine you have to take multiple doses of 100mg 4x throughout the day for maximal benefit. Taking 400mg at once wouldn't work.

Many Bs have limited uptake in single doses, so taking a high dose once a day is unlikely to cause a ton of problems. They also require conversion, so there's another step that can regulate their function. Avoid taking too many active Bs for that reason.

As for ratios there might some importance. I could see there being an issue if B1 and B3 were very high, but with B2 low. But maybe @Helen has more insight on this

 

[brix]

Taking something like 100mg of riboflavin in one shot won't do anything special. Single dose maximal absorption of riboflavin caps out around 30mg. This is why for things like migraine you have to take multiple doses of 100mg 4x throughout the day for maximal benefit. Taking 400mg at once wouldn't work.

Many Bs have limited uptake in single doses, so taking a high dose once a day is unlikely to cause a ton of problems. They also require conversion, so there's another step that can regulate their function. Avoid taking too many active Bs for that reason.

As for ratios there might some importance. I could see there being an issue if B1 and B3 were very high, but with B2 low. But maybe @Helen has more insight on this

If one eats a lot of meat and has low b12, do you think it’s better to take active b12?

 

[Aleksandr]

Taking something like 100mg of riboflavin in one shot won't do anything special. Single dose maximal absorption of riboflavin caps out around 30mg. This is why for things like migraine you have to take multiple doses of 100mg 4x throughout the day for maximal benefit. Taking 400mg at once wouldn't work.

Many Bs have limited uptake in single doses, so taking a high dose once a day is unlikely to cause a ton of problems. They also require conversion, so there's another step that can regulate their function. Avoid taking too many active Bs for that reason.

As for ratios there might some importance. I could see there being an issue if B1 and B3 were very high, but with B2 low. But maybe @Helen has more insight on this

Does b12 work the same way - do you need multiple doses throughout the day to get rid of a deficiency faster?

 

[mattyb]

If one eats a lot of meat and has low b12, do you think it’s better to take active b12?

No. I think B12 injections is a better bet. That way you don't run the risk of bypassing anything.

 

[mattyb]

Does b12 work the same way - do you need multiple doses throughout the day to get rid of a deficiency faster?

Most things work that way, B12 included. When receptors reach saturation increasing dose does nothing. As dose increases, maximal absorption is reached early on and the leftovers are excreted. I think the cap for oral B12 is around 3-4mcg before increasing the dose does virtually nothing.

 

[Aleksandr]

Most things work that way, B12 included. When receptors reach saturation increasing dose does nothing. As dose increases, maximal absorption is reached early on and the leftovers are excreted. I think the cap for oral B12 is around 3-4mcg before increasing the dose does virtually nothing.

Lol and every b12 supplement has 1000mcg minimum

 

[SwaZ]

Long term high dosage of single b's can deplete or use up other b's.
High dosages of b1 and b2 use up b5 like crazy if im correct @Helen

 

[Aleksandr]

Long term high dosage of single b's can deplete or use up other b's.
High dosages of b1 and b2 use up b5 like crazy if im correct @Helen

How can they deplete or use up other Bs, arent Bs just water soluble and not stored in the body? (With the exception of b12 stored in the liver)

 

[mattyb]

How can they deplete or use up other Bs, arent Bs just water soluble and not stored in the body? (With the exception of b12 stored in the liver)

They use up the enzymes that the b-vitamins are incorporated into by increasing reaction rate. Think of it as they rev up the engine, which means you'll need to put in more oil (other Bs) to keep the engine from stalling.

 

[RebelWithACause]

I'm thinking maybe a good addition would be some fish with bones in it. Just need to find something affordable / tasty.


When i search "sports nutrition" they mostly say to increase calcium to 1,200 to 1400g a day. They rec dairy foods pretty heavily. I guess this would help slow the oxidation down, limiting problems with b12 etc and avoiding the need to supplement (in the long term).

Eat some sardines. I eat them a lot. Taste good and are easy to eat.

 

[Aleksandr]

Eat some sardines. I eat them a lot. Taste good and are easy to eat.

Ugh dont like the taste

 

[Niles]

Ugh dont like the taste

Hot sauce. Lots and lots of hot sauce.

 

[bruschi11]

Hot sauce. Lots and lots of hot sauce.

Lol I still haven’t tried them. Maybe this would be a route to get them in diet.

 

[Niles]

Lol I still haven’t tried them. Maybe this would be a route to get them in diet.

Yeah, I throw them in a healthy tuna salad type dish, just substitute the tuna for sardines and then douse it in Frank's Red Hot. It's actually delicious lol