I'll give a bit of contrary advice/experience. I (37 yo male) had many of the same symptoms (and to a lesser extent still do, which I'll explain). Anyway, I "quit" coffee twice (cold turkey, month of Dec 2017 and Dec 2018) hoping it would be the fix for these, but honestly besides the first week of headaches didn't notice much difference. It was not the "miracle cure" I was hoping it would be. And I still wanted to have a 'hot drink' at hand all the time so re-filled mug with hot-water from the office coffee pot constantly each AM so it was just as compulsive.

You should probably still try and it may be great!! ...but for OPs list of symptoms you almost certainly need to do other things too. Especially increase water, regularly moderate exercise/fresh air, etc. So what did "help" for me?:

• Intermittent fasting (16:8, where you do 16 hrs fasting or 8pm-noon no food and 8-hr eating (noon-8 pm), with 24-hr on some weekends...you may know about this but this FAQ is v helpful, it is simple https://www.reddit.com/r/intermittentfasting/comments/biygsj/intermittent_fasting_faq/) Helped digestion too.
  
• Vitamin D (as in here with omega 3 fish oil...my doctor said in our modern life everyone should take vitamin D) https://www.amazon.com/Carlson-Super-Omega-3-Lemon-250/dp/B003BVIALG or https://www.amazon.com/Carlson-Vitamin-2000-360-Softgels/dp/B001LF39UG/ref=pd_lpo_sbs_121_img_0?_encoding=UTF8&refRID=DMGSKPFWGA8TEG5D14KY&th=1
  
• For a while I did magnesium for sleeping (for me it has been early awakening (3-4am) not falling to sleep or "golden milk"/turmeric but exercise (though not late evening) seems to be best sleep aid https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/ref=sr_1_3?crid=35HKXCW9CTD9K&th=1
  
• Liver pills (can't decide if those helped or just piggybacked on the other stuff, but they are basically good dose of Vitamin B which is often recommended, sometimes called a B-complex)
  
• regular exercise - I joined a $35 free-weight only gym, and do stronglifts 5x5 It is also very simple, and I can tell a difference the months I make it ~9-12 times and the months I make it 0-3 times https://stronglifts.com/5x5/#gref Outdoors, whether or not you are "forest bathing" :) is also obviously great. If anything else if you can get yourself up and out for a 20 min phone free walk before you get ready for day - after a big glass of water - 5 days in a in a row you may be surprised. Could do this before you ty quitting coffee or before you make your coffee if you still debating quitting. Huge help with energy throughout day and "resilience" vs giving up/defeatist by default, also some improvement with posture, tension in back
  
• seeing a therapist re: "cognitive behavioral therapy & general (latch onto work projects or home tasks or anything) anxiety" - what flaws in thinking ("cognitive distortions" like catastrophizing (worst case), "thought projections" (my boss is probably thinking I am screwing this up right now...No! he's busy and not thinking of you at all!), ruminating, etc.
  
  • Much of it similar to the Stoic philosophy stuff ("Man is troubled not by events, but by the meaning he gives them. - Epictetus", know what is in your control and what you need to accept, etc), there is no shortage of this stuff online, like dailystoic, subreddits, etc),
    
  • personally doing this as a Christian with Catholic-intellectual-tendencies with a Catholic therapist has been helpful (e.g. your mind and body are both good, you aren't a mind trapped in a body etc, but need to undertand interaction and limits, also God's 'Providence (not trouble avoidance) in big picture, while reflecting on parable of the talents for small picture along with the Fr Roncalli/Pope John XXIII "just for today" list which is seriously great: http://www.appleseeds.org/Decalogue_John-23.htm)
    
• Hope some of this may help.It's been discouraging feeling like Ive wasted some good months of life and so I empathize. Good luck!!! I'll prob try quitting coffee again soon too to see if that can push over the top, but for me needed "attack from all angles" and have been focusing on the "other sides" for last 1.5 yr.

Do you believe that the anabolic androgenic ratio rating (done in mice I know) could be a surrogate for non-AR mediated anabolism to AR mediated anabolism? You say that Test has equal effects through both mechanisms, which would be supported by this idea because it is 100:100.

Regarding androgen affinity of masteron you can see this full paper here.

You are correct that masteron has affinity for the androgen receptor, but interestingly it's androgenic rating is only 25-40, less than half that of testosterone. This could be suggestive that the majority of the effects are non-AR dependent. The hormone was originally intended for breast cancer patients, and I believe that it may mediate anabolic activity by acting as an antagonist at the estrogen receptor. By blocking receptor binding of estrogen, it may allow you to reap some of the anabolic effects (increased IGF-1, sodium retention) of estrogen without experiencing the femininization (sp?) properties.

Let me try to summarize the thoughts going around here, and see if I can suggest an option to address this.

1. High SHBG may be good for uncoupling anabolic effects from androgenic ones in AAS
   
2. AAS generally lower SHBG but have an overall anabolic effect
   
3. Estrogen production/aromatase activity results in SHBG production^1
   
4. Having androgen dominance in some tissues is good (tits, dick, brain [to a degree]) and bad in others (primarily hair).
   
5. Estrogenic dominance may be good for anabolism (probably good for mitigating hairloss) and one way may be through elevated SHBG
   
6. Estrogen mediated anabolism is likely most effective in insulin sensitive (low bodyfat) individuals
   
7. Insulin, GH, IGF-1, androgens, and prolactin negatively regulate SHBG production
   
8. So we see that the favorable anabolic products of estrogen reduce SHBG production. How then do we keep SHBG up, insulin sensitivity up, and favorable androgenic dominance in tissues where it matters.
   
   I am not sure I have the perfect answer, but here is how I plan to do it in my next cycle:
   
   
9. Keep DHT levels slightly above normal levels systemically via Testosterone E (600mg/wk) + finastride (1mg inhibits 64% of DHT at scalp) I expect this to give me about as much DHT as my cruise dose (Yes I know its high) of 210mg/wk at which I don't notice any major hairloss on. The reason I plan to use a high dose of testosterone is because I believe that in combination with finastride it uncouples the androgenic (DHT) from it's anabolic effects to a degree. Maybe if the mouse studies were done on mice receiving AI + Finastride + Testosterone the anabolic:androgenic ratio might be more like 100:35, giving it a relatively more favorable anabolic to androgenic ratio than boldenone. Also if you look at the binding profile of testosterone from the paper I linked, I believe that it may have antagonistic effects at the progestagenic receptor, and I believe I am sensitive to progestrone activity.
   
10. Keep Estrogen slightly elevated by using aromasin at sufficient doses to keep me slightly above range
    
11. Use an anti-androgen at the scalp (RU58841)
    
12. Use topical DHT cream at the nipple
    
13. Include masteron E (300mg/wk) for extra nipple protection
    
14. Include Bold Cyp (700mg/wk) because of it's relatively uncoupled anabolic to androgenic properties/ratio. Thought about using DHB instead, but in terms of it's grams/$ relative to bold cyp I am not sure the benefits of no 5-ar or aromatase activity would be worth it since boldenone already has very weak activity with aromatase and 5-ar. Additionally DHB and bold cyp share the same ratio, and despite bold cyp's reduced potency compared to DHB I could brew it at twice the concentration, so in the end I am pushing the same amount of oil.
    
15. Include metformin to attempt to maintain insulin sensitivity on a modest caloric surplus
    
16. Stick to /u/bznnnj 's recommended diet of 2:1 glucose to fructose ratio, high fiber, low fat (10-20%), appropriate protein (shooting for 1g/lb despite the common knowledge that only .85 is needed as I believe that improved nutrient partitioning and protein synthesis in enhanced users may necessitate increased protein, and even if that isn't the case the thermal effect of protein may improve my metabolism to keep the gains even leaner). This should hopefully keep that liver full and pumping insulin. Fat sources will be mainly animal derived (beef and eggs) with some almonds thrown in, veggies will be spinach and brocccoli (uncooked to maximize sulrophane content), fruits will be kiwis and oranges, carbs will be sweet potato (and basmati rice if this ends up being too much fiber [I currently tolerate around 50gs]). Thoughts behind this being that we want stable insulin and glucose and as such should stick to carb sources with low glycemic index/load and /u/bznnnj has already discussed the advantages of increased fructose. Animal fats are selected for fat soluble vitamins. Veggies, Fruits, and Starches are selected for good micronutrient ratios (high potassium low sodium) getting enough calcium iron and unsaturated fats etc.
    
17. I am staying away from anything that has affinity for the progesterone receptor as I am not sure how it plays into all the previously mentioned mechanisms, and I have had poor reactions to them in the past.
    
    I thought I would include supplement choices since I am writing a book here anyways:
    
    
18. nightime - melatonin , magnesium glycinate (2x docotors best), P5P (I have the MTHFR mutation so I take mainly active forms of B vitamins and usually above the RDA), Zinc, CoQ10, Garlic
    
19. Morning - 10K IU Vit D (I have a vitamin D receptor mutation so I again go above the RDA), Vit K, B-complex, 2 xFish Oil, uridine
    
20. In order to stabilize dopamine, because I believe I am susceptible to post-cycle depression due to increased dopamine sensitivity on cycle I: Don't partake in psychoactive substances on cycle (including coffee), and utilize the Mr. Happy Stack (crossovers from /r/nootropics will know this is Uridine + Fish oil + and Choline (get choline from my eggs)) and off cycle I use a mixture of microdosed and periodic full doses of LSD to improve my dopamine sensitivity (and to deepen spiritual connection), modafinil, and caffeine and L-theanine to help me with the androgenic comedown.
    
    I am on the fence about including HCG, because I was running it on a cruise for a while, but it was aggravating my pubertal gyno and when I went to get my bloodwork I found that I had above range prolactin and in range estrogen and test. I was only on AI + Test + 500IU HCG/wk administered E3D. I may include it just to improve lipid metabolism, and increase estrogenic tone, because boldenone seems to act similarly to masteron insofar as it has not well understood anti-androgen effects.
    
    Sorry for the manifesto.

I had some time, I hope this helps, sorry that it made me pretty mad the farther in I got =)

>A vegan diet never sustained any traditional culture

This is an extremely selective take on the source material. Weston Price reported that several healthy groups of people who were lacto-vegetarian or pisco-vegan. At most this would be an argument for vegetarianism, not the omnivore diet that the author is now advocating. More importantly, the logic is terrible, even setting aside whether or not we should be taking Weston Price and his legacy foundation seriously.

There is no necessary connection between the supposed fact that no ancestral diets were vegan and the idea that a vegan diet is unhealthy. Just as there is no necessary connection between the fact that no traditional culture had a lifespan over 60 years and the fact none of them listened to the radio. Without a solid argument of why a vegan diet is unhealthy this claim only lends the appearance of providing evidence when, in fact, it relies on subsequent claims that should be accepted or dismissed on their own merit. So this ought to be dismissed entirely until the claims are established independently and then only accepted as a tenuously possible interesting explanation of other known facts.

> Vegan diets do not provide fat-soluble vitamins A and D

So she readily admits that you can get enough vitamin A by eating vegan foods, but tries to dismiss this as difficult and undone by various disorders. Well, vegan sources worked for impoverished children in Mozambique well enough. Vitamin A can also be supplemented easy enough, like for these children in Venezuela. As for the disorders, sure, lots of disorders can interfere with proper nutrition. That is why we should all go to the doctor regularly for checkups and tests, regardless of our diet. Personally, I've never even heard of a vegan being deficient in vitamin A, but anything can happen.

As for vitamin D, this is actually more important. Yes, it should concern vegans. However, it should in fact concern most everyone because tons of people in northern climates or who work indoors are deficient. It is extremely easy to supplement with vegan sources and can be readily obtained just by spending enough time in the sun. The "useable" vitamin D bit is a canard. Yes D3 has been shown by some studies to be better absorbed than vegan D2, but D2 is definitely absorbed and the solution when necessary is simply to supplement at a slightly higher level for vegans who are deficient. As above, I recommend visiting a doctor for this, they can test your blood for D levels and give a recommendation based on their findings.

>Vegan diets often rely heavily on soy

Sure, so if you have any problem with it don't eat it. There are a ton of complete sources of protein out there. I'm actually surprised that she mentioned soy protein powder and bars, because other than a couple athletes, none of the vegans I know rely on these to get enough protein.

On the other hand, if you have no problems with soy whatsoever, (and most people do not) then this is another non-issue. The last person I talked to who was having problems with soy was drinking ~2 gallons of soymilk a day. That is probably way to much, don't consume that much.

>Vegan diets do not provide vitamin K2

As someone else pointed out in this thread, the Japanese traditional food natto does provide K2 derived from its creation process. Still, having lived in Japan I wouldn't personally want to eat natto on a regular basis, or ever again. However, from what I've read this also isn't a problem for most vegans, human gut bacteria produces K2 on its own. As the blog linked to above notes, if this were a problem for vegans it would show up in the studies comparing clotting rates, but it doesn't.

> Ethical omnivorism supports a healthy planet

I can't even begin to get into how inane this argument is, which seems focused on this weak claim, "vegan diets ten[d] to demand a higher quantity of cereal grains and soy."

Once we get to the point where 70% of US grain is not going to feed livestock and all the major fisheries are not in the process of being entirely wiped out, then we can talk about the fantasy world in which bison roam freely through the towns of Kansas and all the meat we eat comes from free-range goats locally sourced in New Zealand.

I can't even tell you the number of times I hear this argument from people who I later find eating a hamburger at a local restaurant without a second thought as to where it came from, or putting a picture of sizzling bacon they got from the grocery store on their blog. The simple fact is that eliminating meat from human diet would be such a titanic reduction in environmental carrying cost to the planet that whatever fractional gain might theoretically be had from occasionally supplementing with seasonal and local free range meat to avoid complete reliance on plant matter is quite insignificant in comparison.

> Real Food > Fake Food

This isn't even an argument. It is just superstition and cultural bias wrapped up in the shell of an argument. Who cares what humans have been doing for thousands of years? Are we to bring back slavery cause it was functional much longer than the industrial wage system? For that matter, what the heck makes imprisoning cows, artificially inseminating them, machine milking them, homogenizing the milk, then churning the product until it hardens into a semi-solid state more "natural" than combining a bunch of plant based material to produce something that looks and tastes similar? If she is so worried about this "natural vs artificial" false dichotomy, she can go eat an apple (genetically modified by humans for millenia) and avoid both forms of processed food altogether.

> Vegan isn’t the answer to autoimmune disease

Right... if I only had a nickel for every time someone told me a story of two separate phenomena which they have linked as essentially causal in their mind, but which we don't even have the data yet to establish so much as a correlative link, then I wouldn't have much money cause nickels aren't worthy much. Still, this is seriously going off the deep end. She actually links to a book that claims you can treat Autism and Dyslexia by managing the gut bacteria. I don't even know for a fact that these claims are false, only that no scientist on the planet yet knows that they are true.

> You must take life to have life

Wow. Yes, field mice are killed in harvesting grain. If she is so concerned about this, why doesn't she advocate for methods of driving field mice out of their burrows before harvesting, rather than simply accepting their death? Or no longer ever feeding a single grain to cattle whose conversation to the protein that winds up for dinner is so inefficient that it requires the death of an order of magnitude more mice?

The fact is that veganism isn't about no living thing dying. My skin cells and the bacteria in my stomach are dying as we speak. Who cares? I don't believe in magical plant and amoeba souls that are somehow more important than or equivalent to the thinking, feeling, caring, sentient creatures that meat eaters kill, maim and imprison for luxury food.

Also, just to be clear, plant communication has nothing whatsoever to do with intelligence. They don't have nervous systems, they don't have brains, they don't have anything with which to cognate. The "communication" being referred to by the sourced she cites is an intentional misreading of a scientific term meant to indicate transmission of chemicals. Then again, maybe they think the Earth is intelligent because there is communication between the mantle and the core.

> Vegan diets are deficient in vitamin B12 and iron

Getting bored with her at this point. Yes, these are two vitamins of which vegans should be aware. Both can be tested, both can be supplemented if found short. You almost get the impression from this article that most meat eaters are not deficient in various nutrients. Heck, since less than 1% of people in the US are vegan and B12 is a problem specific to vegans, why are 20% of people over 50 borderline deficient in B12?

> Animal fats offer unique nutrients

Omega 3, yet another nutrient that is low for almost everybody. This is the same argument over again. Everyone in my family takes an Ovega-3 to avoid this EPA and DHA issue altogether. I'm not remotely convinced that it is necessary, the studies certainly are not conclusive. Most likely, bodily conversion of flax seed will do you fine as well as chia seeds, beans, cabbage, mangoes, wild rice, etc.

The whole "saturated fat is great" bit is still a fad not established by science. Yes, there have been a couple exploratory studies suggesting the possibility, but credible institutions like Mayo Clinic, Harvard Medical and the American Heart Association still advise against it. And the bit about cholesterol is purposefully obtuse, the human body manufactures more than enough cholesterol on its own. The idea that dietary cholesterol is a "key part of wellness" is based on nothing but hot air.

You're so welcome!

Hmm, I see. That is strange. I'm not an expert, but,,,

Perhaps it would be that:

- You are sensitive to some or combo of ingredients common in watery layers. Some things that irritate your skin can make it feel dry and tight as well, instead of rashes or acne-like stuff. Like if you were sensitive to butylene glycol (very commonly used in watery things), or plant extracts or essential oils/fragrance that is making your skin react. I have heard some people are sensitive to certain pH adjusters/preservatives as well. It's all very individual.

- Some skin need some amount of exfoliation before watery layers and other stuff to penetrate. If your skin woes aren't caused by getting dehydrated via overexfoliation, I would maybe try a AHA to gently take away some of the top layers to let the other stuff penetrate. AHA can be hydrating as well, while BHA can be drying (but anti-inflammatory). The gentlest options are PHA (polyhydroxy acid) like lactobionic acid, and AHAs like mandelic acid, and lactic acid. Glycolic may be too harsh. PHA and mandelic are the gentlest options, as far as I know.

- There isn't enough water before/inbetween steps. I would probably use a hydrating mist right after washing and in-between layering stuff. The humectants work by absorbing water around them, so it is helpful to have as much water before the occlusives as possible.

- There are ingredients that tend to be drying in your watery layers, like alcohol. Or they're just not optimal formulations. Even some stuff with alcohol can be quite moisturizing, if they're formulated right.

- Your humectants and occlusives just aren't cutting it. Personally, just using cerave cream or vaseline or aquaphor didn't help me when my skin was at the deepest dank dehydrated place, lol. I had to use ASSLOADS of really effective humectants and occlusives as much as possible. That meant incorporating urea and lanolin, panthenol, allantoin, etc. on top of everything else like ceramides. This is just a personal hypothesis, but I think what my skin needed was healing, not just moisturizing. I was CHRONICALLY stressed, which lowered my immune system, and prevented my skin from healing as readily. I needed stuff that would really HEAL instead of just provide moisture. What I also needed most was to get enough sleep at the right time, and do exercise or meditation or whatever else to keep my stress levels lower. Your skin can't heal no matter how much stuff you throw at it if you aren't letting your body rest and stop being so inflamed, y'know? And that starts internally.

Getting optimal nutrition I think helped me a lot as well. I wasn't getting enough sunlight and nutrition in my diet, too. I take vitamin d supplements (5,000 IU daily, in the morning) because getting it through that is better than damaging your skin outside baking under sunlight, which has DNA-destroying effects. And take vitamin k2 MK-4 & MK-7 because it's important to take it with vitamin d, to properly direct calcium into the right places (so you don't get calcium deposits aka stones and shit). Vitamin K is quite rare in food, but they're important in dental and bone health. You can get K2 MK-4 in egg yolk, but it goes in and out of your system very quickly, like within a few hours. K2 MK-7 can be found in food like natto, but I'm not Japanese and don't eat natto, so I get it in supplement form. It's VERY rarely found in food, and it actually stays in your system unlike MK-4.

Having balanced omega fats in your diet is important as well. We need something like 1:1-1:4 Omega 3 to Omega 6 to keep inflammation down and be in optimal health. Americans are at something crazy like 1:16 to 1:24 or something like that. Because we eat so much bread and other types of meat and stuff like that, and not enough seafood. Humans have evolved eating lots of seafood, so that is what we should be eating to be in optimal health (optimal, not just alive, lol). I don't eat a ton of seafood, altho I'm Asian, but I do have different types of fish and seaweed in occasion.

Instead, I take fish oil pills. You can't just take any fish oil pills as many have shown to be rancid, or have high levels of mercury and other toxic heavy metals. And you're better off not taking in any oxidized oils than not taking anything at all. The one I have found that has the best EPA/DHA levels and best bang for buck is NOW Foods Ultra Omega-3 (they have another fish oil, but this is different). You can check out this site for highly ranked supplements here: https://labdoor.com/rankings

But you don't need to take all these supplements and stuff if you have a good diet. I just take those three (vitamin d, vitamin k, and fish oil) because I'm lacking them in my diet. It's something that many Americans lack in their diet as well (I'm not sure what nationality you are). And you don't want to just nilly willy take vitamins and shit without researching them first, especially fat-soluble ones, as they build up inside you instead of getting flushed out if you have too much, like water-soluble ones.

On top of that, I would also just keep myself hydrated as well. Not that drinking water is directly correlated to skin hydration, but it's just good to keep hydrated. It's not enough to just drink a ton of water, keeping the electrolytes balanced plays an important part, too. You can't be "hydrated" if your electrolytes are totally out of whack. Which is also why you can't just give a dehydrated person who's been out stuck somewhere before being found just straight up water and kill them lol. (But really, don't worry about that electrolyte stuff, unless you're an athlete or something. Just drink a ton of water.)

To calculate the amount of water you should try to be drinking everyday is your weight in lbs * 0.66 (or .67 doesn't matter). For example, I weigh 143 lbs, so 143 * 0.66 = about 94 fl ounces of water a day. Feeling thirsty means you have already become dehydrated long before that.

SORRY I WROTE A FREAKIN' THESIS PAPER BUT I HOPE THINGS WORK OUT FOR YOU!!!

WANTS:

• Lululemon Boogie Shorts. They are tiny, but I finally have the confidence to wear them and I absolutely love them. So comfortable and allow for big range of motion. The roll down ones are my favorites. Drooling over the pretty blue pair and the herringbone pair.
  
• Knee Sleeves. My sister is getting me a set.. really excited!
  
• Fabletics Doon Sports Bras. I have one and it's always the first one I wear after I do laundry, which means it's my favorite :)
  
• Outdoor Voices Hoodie. I won an Outdoor Voices tank top in a competition and the fabric is just like butter. I signed up for their mailing list, which gives you a 20% code, so I may end up getting this for myself eventually. They are $$ like Lululemon, but made in the USA.
  
  WHAT I WOULD GIVE:
  
  
• Mesh Shoe Bag. So nice when you have a pair of lifters.
  
• No Slip Hair Ties. My absolute favorite. My hair actually stays in a ponytail when I use these, even while doing stuff like jumping rope!
  
• Mary Jane's Pain Relief Salve. Not exactly legal in all US states (yet), but this stuff works better than any salve I have ever used.
  
• Arnica Gel. I put this on any bruising I get from the barbell after a workout and the bruises heal much faster!
  
• Life Extension Fish Oil. My favorite fish oil ever.

I worry about what it is going to be like being pregnant and vegan all the time, since I figure it's going to happen sooner than I think! So, I tend to remember some of the resources that I come across.

Disclaimer: I am not a nutritionist, doctor, or medical professional, so these are suggestions for further resources, not scholarly advice.

When you say your diet is "pretty simple," does that mean simple as in a lot of "whole" foods where most of the preparation is done at home? If this is the case, eating a varied, calorically-sufficient diet will do a lot of good--that "well-planned" diet thing. Of course, processed isn't necessarily a bad thing--remember that basics like fortified nondairy milk, tofu, and even seitan are "processed." However, each of these can still be healthy (especially because baked tofu, rice, and veggies is easy and healthy for those nights you/your wife won't want to cook).

As far as supplements, B12 is of course the big one. For a complete look at general vegan nutrition, and some discussion both of vegan pregnancy/raising vegan kids, take a look at Vegan for Life, which is an accessible but science-based look at how to manage macro and micronutrient consumption while being vegan (including a look at supplements.)

You may want to take omega-3, but consult your doctor; I think research is pretty clear these days that they're good for you, but YMMV, especially during pregnancy. Ovega-3 has both DHA and EPA from algae sources; the conversion rate of ALA omega-3s, found in plants, is pretty low and not well understood, so flaxseed oil (while great) is probably not going to suffice.

Colleen Patrick Goudreau discusses supplementation and makes some suggestions for resources.

Pocket reference! The Vegan Guide to Pregnancy is pretty well-reviewed, from what I know, and I hear it recommended. Also, poking around Amazon from there will help you find some additional references. Probably worth it to have a few books on hand, as well as the internet.

Other thoughts:

• Find a supportive doctor! (This you'll probably have to Google.) While I/Reddit/the rest of the internet may kind of know what's going on, a doctor who knows you and your wife and isn't sneering at your diet will be invaluable. Veganism has become (somewhat more) mainstream lately, so you may be able to find resources for that.
  
  
• The people telling you/your wife that the baby needs eggs, milk and dairy probably (at least sort of) mean well, and everybody has a way they did it when they were pregnant, and just look at their little angel--it must be the best way! But most of them probably just don't know any better. So try not to get too upset with them (though if they carry on in such a way for the duration of the pregnancy, no one would blame you.) You can tell them that your doctor disagrees, your wife is in good health, the baby is fine, or something along these lines, and if they continue to harangue you, end the conversation. Arguing about it probably won't end well.
  
  
• Final note: The American Dietetic Association (now the Academy of Nutrition and Dietetics), which is a large network of qualified medical professionals, publicly takes the position that a well-planned vegan or vegetarian diet is appropriate for all people in all stages of life, including pregnancy and infancy. The full statement is here. Long story short? The science/research is on your side here. Do your due diligence and get good prenatal care, and you, your wife, and baby will be fine.
  
  
  Good luck, and congratulations!

I really admire your humble and curious vibe. Thanks for your openness and honesty. I hope my information is useful to you.

I get most of my protein from Vega Protein & Greens. The rest comes from tofu and seitan.

I gain muscle by eating about 1.2g protein per pound of body weight per day and taking my carbs and fat on an as-needed basis.

Make sure you're getting sufficient [calcium] (https://www.amazon.com/Freeda-Kosher-Calcium-Phosphate-Powder/dp/B00GZRHVIQ/ref=sr_1_1_a_it?ie=UTF8&qid=1486332590&sr=8-1&keywords=calcium+phosphate), [iodine] (https://www.amazon.com/Kelp-325-natural-iodine-caps/dp/B0009A0LDM/ref=sr_1_1_a_it?ie=UTF8&qid=1486332625&sr=8-1&keywords=now%2Bfoods%2Bkelp&th=1), and [B12] (https://www.amazon.com/Deva-Vegan-Multivitamin-Mineral-Supplement/dp/B00146BLM0/ref=sr_1_4_a_it?ie=UTF8&qid=1486332657&sr=8-4&keywords=deva+multivitamin).

For bone health, make sure you're getting enough vitamin K. Kale, cabbage, and broccoli all have a lot; alternatively you can [supplement] (https://www.amazon.com/NOW-Foods-Vitamin-100mcg-Vcaps/dp/B0013EJ5QM/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1486333030&sr=1-4&keywords=vitamin%2Bk2&th=1).

For heart health, make sure you're getting monounsaturated fats (avocados are a good source). These fats should be your primary fat intake, as [replacing saturated fats with monounsaturated fat has been shown to reduce the risk of heart disease] (http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/dietary-fatty-acids-paper-.ashx).

For optimal cardiovascular performance and cognitive longevity, make sure you are getting plenty of Omega 3 fatty acids (between [0.5% and 2% of your total energy intake] (http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/dietary-fatty-acids-paper-.ashx), which is about 5 grams for me). There are 3 primary types you should be concerned with: ALA, EPA, and DHA. I get my ALA from flaxseeds; chia seeds are also a valuable source but I like the taste of flaxseeds better. For DHA and EPA, I use [these capsules] (https://www.amazon.com/Potent-Vegan-Supplement-Essential-Vitamin/dp/B00QCR00SW/ref=sr_1_1_a_it?ie=UTF8&qid=1486332828&sr=8-1&keywords=amala+vegan+omega+3); there are several competing products that perform the same function on Amazon. These are a sustainable, vegan alternative to fish oil capsules.

Congratulations on the choices you've made so far. :) I hope you find ever-better solutions for improving your health and helping the environment. Good luck and let us know how it goes!

Your body needs nutrients, not “meat” or “dairy”! That’s very bizarre and very behind the times on those nutritionists, how annoying.

I’m vegan at 4 months, no problems whatsoever so far. My midwife basically asked me right off the bat at 8 weeks how much calcium and protein I’m getting and then said “you’re obviously doing great and have a very good handle on everything, there’s nothing to worry about here.”

My first recommendation is to try plugging what you eat into Cronometer to see how you’re already doing. Just do a typical day, or better yet log for a week to see how you do on average over several days. This was how I knew what to tell my midwife and how I know what gaps to watch for (eg, I don’t always get a ton of potassium, which is common for Americans but like who even knows that?).

If you google “vegan pregnancy” a few books come up, available on amazon - I haven’t checked any out myself because I’ve heard they’re mostly pretty introductory, but I’m sure they can help with some of the initial planning and everything. I’ve heard good things specifically about The Vegan Pregnancy Survival Guide. I know I’ve seen some blog recommendations around too, hopefully someone else has some good ones to add but I’ll hunt around bc I really should have checked them out by now myself too!

For supplements just like as a general idea, I personally take Ritual prenatals (that’s my referral code FYI for a discount just in case but can totally just take off the share part too) with a vegan vitamin C gummy (to aid iron absorption) and vegan probiotics in the morning. At night I take choline and vegan DHA/EPA, and a TUMS for calcium if I didn’t have enough broccoli and spinach during the day (the Ritual prenatal doesn’t have calcium because it interferes with iron absorption, and it doesn’t really have enough choline or EPA). That’s like very specific to me wanting to micromanage what I take because full multivitamins make me super nauseous, there are plenty of vegan full spectrum prenatals that would be way cheaper and easier 🤣

Do you mean your TSH was 80.56? Or T4 was 80.56?

TSH is Thyroid Stimulating Hormone. It is released by the pituitary gland to tell the thyroid to release more thyroid hormones. If TSH is high, that is like your pituitary glad screaming at your unresponsive thyroid, so no surprise that your thyroid hormone levels were also low. That usually indicates that you need to increase your dose.

I have Hashi's and I take 146 ish mg of NatureThroid along with Hyperbiotics PRO-15 Advanced probiotics, B-complex with coenzymes, Iron, Magnesium, Omega 3-6-9, Selenium and D3-5000IU. I have tried to reduce the number of supplements I take but they all help. I sometimes take Zinc as well. I quit coffee and take caffeine pills instead and I am (not super strictly, but working on it) gluten and soy free.

The first time I took Nature Throid after switching from generic levothyroxine all of my symptoms were about 80% GONE. We increased my dose from 1/4 grain to the current 2+1/4 grain over the course of maybe 6 months.

What really fixed things for me was going gluten and soy free and adding magnesium and selenium. The selenium reduced my antibodies from nearly 500 to 100 in six months. That alone made a huge difference. And going gluten/soy free allowed me to lose 20 lbs in a month and then maintain it pretty easily just logging my calories.

Occasionally, due to poor planning, I eat regular bread or some pizza and I am sapped of energy and achy for a week afterwards. I'm working on getting into the habit of always having gluten free options on hand. But generally speaking, I feel better than I've felt my entire life.

I've never heard of having an immune response to desiccated thyroid. I've done very well on Nature Throid. You may want to get labs done every 6 weeks to check your levels and adjust your dose as needed.

Five years ago, I was in a similar position as yours. I wrote about my experience here, with my advice in its child comment. It has been a long struggle, but I have dedicated myself to climbing out of the pit, and I am making great progress.

A couple addenda:

-I believe that supplements are absolutely critical to mental health; many people on a Western diet lack essential nutrients, and these deficiencies prevent their brains from functioning properly. I am discovering that what helps the most is omega-3s from either fish oil or an algae product called Ovega-3, B12, D3, and magnesium. I will also tentatively recommend L-theanine and lithium orotate. You can find an amazing write-up on these supplements, as well as many others, at Examine.com. If you do nothing else, take the first four supplements that I listed, with meals that contain adequate fat for proper digestion: I can nearly guarantee that you will feel better within a week.

-Although I have not done it personally, I have heard great things about Cognitive Behavioral Therapy and Dialectical Behavioral Therapy for improving mood, and the research on them looks incredibly promising. They are an extension of Buddhism and meditation, which teaches people to be present in the current moment and allows them to focus on being positive now rather than dwelling on negative experiences from the past. It would probably be best to do this with a therapist, but if you don't have access to one, there seems to be a lot of online resources to use as well.

Edit: Changed some wording and added links to the Ovega-3 product and a site with extensive information on supplements.

Questionable health use for healthy humans (notice I say healthy): L-carnitine, CoQ10, and Inositol (Inositol is found in highest amounts in fruits, beans, grains, and nuts, and much smaller levels in meat). Some of those compounds, such as Carnosine, Taurine, and Creatine, can be beneficial, but not at the levels typically found in meat. The science shows that to get benefit, you have to supplement whether you eat meat of not. The levels in meat are not high enough for meat-eaters to derive benefit from them. Two of these compounds, choline and L-carnitine, have recently been shown to be related to atherosclerosis through the metabolization of gut bacteria into TMAO. Vitamin K1 (readily available in plants) is considered superior to K2 in humans and is sometimes converted into vitamin K2 in the human body. Protein is not a big issue as long as 3-4 servings of high lysine foods are consumed, such as beans, lentils, legumes, some nuts, soy, and seitan. Even with meat, bodybuilders supplement with protein powder. There are actually vegan bodybuilders and vegan protein powders.
The highest concentration of selenium is in brazilnuts (I eat one a day). Again, B12 is super easy to supplement with one 2500 microgram pill a week, as well as with fortified foods. I've not heard much about Phosphatidylserine, but it seems to only benefit older individuals with declining brain functions, and not the general population. Even then, those supplements are now made from soy (originally made from cow brain). Krill oil is just a source of DHA/EPA, and that DHA/EPA are originally made by the algae that krill eat. I take a DHA/EPA pill directly from the algae source, so that I avoid any possible heavy metal toxicity.

Anyways, there are millions of healthy vegans in the world. And, again, the ADA has released it's statement that a vegan diet is healthy. Besides the essential nutrients you listed (B12 and selenium, and in small amounts choline), the supplements are taken by non-vegans as well. Again, if you think they are beneficial, I'm not sure why you would only take them if you wanted to eat a vegan diet. Because non-vegans are deficient in many of these, as levels in meat are low compared to the levels needed to derive benefit.

1. I use the following, in order of preference: butter (4tbsp), heavy whipping cream (1/3 cup), avocado oil (1/4 cup). All are great but butter is aweome.
   
2. If you order the weekly special (10% off) and grab 4 bags (5% off) you'll get both discounts. There are coupons out there occasionally as well. Without coupons it works out to 84 servings at $2.69 cents before your fat/oil source. If you go with Baja Precious avocado oil from Amazon, with subscribe and save it works out to $0.55 per serving. That's $9.70/day if you do 3 shakes. Now Ultra Omega 3 works out to $0.23 per day bring you to $9.93 per day.
   
3. Immersion blender is the way to go. I spent the first month using shaker/blender bottles. It's slow and doesn't always fully mix. Immersion blenders are super easy to clean and it takes me about 3 minutes (or less) to fully clean with hot water and dish soap.
   
   I use a gallon pitcher, add (1.5 cups avocado oil or 2 cups of Darigold heavy whipping cream or 24 tablespoons of melted Kerrygold Irish Grass Fed salted butter), 6 scoops of ketochow, fill it 3/4 of the way full with water, give it 60 seconds with the immersion blender, let it sit for 2 minutes, and do another 60 seconds with the immersion blender. Then it goes into 6 bottles which is good for 2 days worth. I usually do 3 pitchers for 18 total servings, or 6 days.
   
   I normally don't need anything else to get me through the day, but I keep extra stuff in the refrigerator if do need a snack, or I'll replace one of my Ketochow servings with a combo of bacon, eggs, cheese, and veggies.
   
   I am lazy AF so I also regularly visit Costco and buy bags of Babybel cheese minis (regular, white cheddar, and light), packages of Kirkland precooked bacon, and boxes of Kirkland peeled hard boiled eggs. I also buy cauliflower, broccoli, and avocados for snacks. I'll occasionally grab a few rotisserie chickens, cut them in half while they're still warm, and refrigerate them, and have half as a meal when I'm craving something more substantial than Ketochow. 350f for 30 minutes heats them up perfectly.
   
   I recommend https://keto-calculator.ankerl.com/ to figure out your macros and deficits and cronometer.com to track your dailies.
   
   I've lost 31 pounds in just under 3 months eating mostly just 3 ketochow servings a day with a few supplements (omega 3, magnesium, fiber capsules). Started at 210 and I'm now 179 (46m, 5'10", goal weight 170, possibly 160).
   
   The only downside I've encountered is having to buy a bunch of sealed bottles (and having to wash them).

I'd say that the best things you can do right now are to:

1. Shave your head
   
   
2. Start working out. It's great for confidence, and /r/bodyweightfitness has a great routine that you can do with practically no equipment
   
   
3. Meditate. Everything seems smaller and more manageable after a brief session
   
   
4. Take cold showers to bring yourself out of your comfort zone
   
   
5. Take supplements. Most people on a Standard American Diet are deficient in D3, B12, and omega-3, which wreak havoc on mental health. I'd recommend a multivitamin and a supplement that comes from algae
   
   Seven years ago, I would go after anyone I found attractive. Now, although that pull is still there, I find myself more and more attracted to people who have the same beliefs that I do. I worked hard to discover what I care about, and it's important to me that my partner shares those values. So, in terms of attraction for long-term relationships, I'd say that figuring out what you passionately care about goes a long way toward finding someone.

Congrats on the incoming munchkin!

Now, I don't have any first hand experience myself, but I've researched this issue for family members before.

The prenatal vitamin you'll probably want is this: http://www.amazon.com/Rainbow-Light-Prenatal-Multivitamin-150-Count/dp/B00115BJ30

It's food-based so it should sit well with your tummy, and it's totally vegan. Best to take it during meals. Personally I'd recommend splitting each tablet in half, take one of the halves(The larger one if you cut unevenly) at breakfast, and the other half at dinnertime. Otherwise probably just in the morning.

You definitely want to avoid Fish Oil, the mercury content does more damage than the Omega 3's can do good. I recommend this instead: http://www.amazon.com/Ovega-3-Vegetarian-Softgels-500-Count/dp/B004LL7AXE/

Direct source of DHA sourced from golden algae(Which is where a lot of fish get it from in the first place!), grown in algae factories so there should be no fear of mercury contamination. Since you're pregnant I'd probably say take one at breakfast time, and another at dinner time, as their content isn't quite as high as Fish Oil pills.

Finally, definitely want to make sure you're getting enough B12, so I wouldn't rely on the multivitamin for that. I'd say get this: http://www.amazon.com/Aerobic-Life-AdvantageTM-Methylcobalamin-500mcg/dp/B0014JOBXS

Take a spray once per day in the morning with breakfast(You can even spray it into your drink/food). Little bit overkill, but with B12 that's not a problem, and since you're nomming for two, it can only help!

Good luck parenting! :D

No reason, no benefit to adding fish back into your diet. If you buy into the Omega 3 thing, get it from a pure source with no PCBs and mercury:

http://www.amazon.com/Amerifit-Nutrition-Ovega-3-500-Vegetarian/dp/B004LL7AXE/ref=sr_1_sc_2?ie=UTF8&qid=1324317223&sr=8-2-spell

Here's a link to a study you might find interesting:

http://www.pcrm.org/media/news/fish-does-not-protect-the-heart-researchers-say

Fish Does Not Protect the Heart, Researchers Say

New Study in American Journal of Cardiology Challenges Belief that Fish Consumption Reduces Risk of Coronary Heart Disease

WASHINGTON—Consumers who think eating fish does their body good may want to think again. A new study in the May issue of the American Journal of Cardiology suggests that fish consumption does not improve heart health or prevent coronary heart disease. The supposed heart benefits associated with a diet high in omega-3 fatty acids from fish likely result from the convergence of higher fish intakes with overall healthier dietary patterns, rather than any specific benefit of omega-3 fatty acids from fish, according to the study, whose authors include health experts with the Physicians Committee for Responsible Medicine (PCRM).

The study is based on analysis of the Diabetic Control and Complications Trial database, which tracked nutritional data for 1,441 Americans over nine years. Researchers found that participants consuming the most omega-3 fatty acids from fish generally consume less saturated fat and more dietary fiber. Meanwhile, participants eating less fish but greater quantities of other meats consume more overall saturated fat and less fiber. This finding suggests that improved heart health, often attributed to fish consumption, actually results from a generally healthier dietary pattern, including higher intakes of fiber and lower intakes of saturated fat, rather than the fish itself. David Cundiff, M.D., Amy Lanou, Ph.D., and Claudio Nigg, Ph.D. analyzed the dataset and authored the American Journal of Cardiology study.

“Fish is not a boon for good health as consumers are often led to believe,” says study coauthor Amy Joy Lanou, Ph.D., a senior nutrition scientist with PCRM and assistant professor of health and wellness at the University of North Carolina-Asheville. “Fish has a questionable role in heart-disease prevention and contains surprisingly high levels of mercury and other toxins, as well as fat and cholesterol, making it a poor dietary choice. Consumers have good reason to steer clear of fish.”

>I have been contemplating switching but I don't even know where to start.

First of all welcome to the club! Here, watch these two videos of a vegan bodybuilder making cheap, simple and high quality vegan meals to have an idea of what you can do:

https://youtu.be/n3spAyOWq7o

https://youtu.be/H-6Qm9KPcmA

>but what about everything else? should i be taking vitamin supplements? should i make sure to eat a huge variety of foods to accommodate for certain nutrients

First B12:

Vegans commonly have one main nutrient of concern and that's B12, vegan products are gaining more space on the shelves so now we have several fortified foods with B12 but you have to understand how B12 works in your body so in the end of the day the simplest way is just taking a supplement but it's possible to get it without any supplemention whatsoever depeding on your diet:

"To get the full benefit of a vegan diet, vegans should do one of the following:"

"Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day or

Take one B12 supplement daily providing at least 10 micrograms or

Take a weekly B12 supplement providing at least 2000 micrograms."

https://veganhealth.org/what-every-vegan-should-know-about-vitamin-b12/

Here, an exemple of a B12 supplement:

https://www.amazon.com/Vitafusion-Extra-Strength-Gummies-Packaging/dp/B00OJOL3KO/ref=zg_bs_3774741_2?_encoding=UTF8&psc=1&refRID=XTR63FRJXCA32GXV83BH

Ômega-3:

This is a highly contentious subject in general, there are several recent studies that disavowed positive effects of omega-3 supplements from fish. As a vegan there are two routes that you can take, you can add 20g of ground flaxseed or ground chia seeds on your diet or you can take a EPA/DHA supplement from algae:

Have in mind that there are no absolute certainty that omega-3 supplements are helpful but dieticians will usually recommend to you in the name of "playing safe". It's up to you what to do:

Additionally, benefits of ALA:

https://academic.oup.com/ajcn/article/100/suppl_1/443S/4576604

Supplement:

https://www.amazon.com/Vegan-Omega-Supplement-Support-Softgels/dp/B074N5JZK8

Non-mainstream view on omega-3:

https://www.hsph.harvard.edu/nutritionsource/2007/06/19/ask-the-expert-omega-3-fatty-acids/

Calcium

Since you'll be cutting dairy from your diet I advise you to put some plant-based milk as a replacement. You'll have no qualms with calcium and plant-based milks are fortified with several vitamins and micronutrients.

Overall:

Although people talk a lot about the difficulty of getting other nutrients, I think it's super difficult to have problems with any other nutrient. To have a better idea, get an app called "cronometer" to monitor you micros and if you just eat normally you'll see that's almost impossible to have problems with other nutrients. You should also check out Dr. Greger "daily dozen" app.

Personally, I don't take omega-3 supplements just ALA everyday and I eat fortified foods and sometimes I just eat a B12 gummybear for safety.

You can also disregard all advise and just follow the guidelines of actual health professionals:

Academy of dietetics and nutrition whole statement on vegan diets:

https://t.co/9CjMolH4lc?amp=1

1. About .4 to .9g of protein per pound of lean body mass per day (Lean body mass = total body weight minus fat weight + (fat weight x .25)). So if you were 250lbs with 35% body fat, that would be 87 pounds of fat, so lean body mass would be 250 - 87 + (87x.25) or 184 pounds. So your protein intake would be between 74g (absolute minimum per day) and 165g, higher protein requirements are needed the more active you are especially if you do high-intensity or weight training exercise. If you need help figuring this out, then reply back with your height, weight, and BMI if you know it and i'll do it for you.
   
   As for carbs you should be aiming for 20-30g of netcarbs per day (a netcarb = Total carbs minus fiber carbs). So if you were eating 15g of fiber per day, your total carb intake would be 35 to 45g.
   
   The rest of your calories should come from fat. So if you were eating 1600 calories per day, 100g of protein, and 20g of carbs, that would leave 1120 calories for fat, or 124g of fat. To calculate this yourself: fat in grames = (total calories - (protein in grams + carbs in grams)x4) / 9. Using the above example numbers that would look like: (1600 - (100+20)x4)/9 --> (1600 - 480)/9 --> 124g of fat.
   
   If you need help figuring out how many calories you should be eating, provide the numbers requested above for calculating total protein intake and i'll help you figure that out as well.
   
   
2. It really doesn't mater when you eat your carbs. Spread out throughout the day is probably ideal, but it's really not important. Eat when you're hungry and have time.
   
   
3. It really depends on the type of exercise. If you're just doing low-intensity cardio (such as walking or biking or any other form of exercise under 60% of heart-rate max) then a post workout really isn't necessary.
   
   
4. I'm not sure what the question is here honestly.
   
   
5. As many or as few as you want. You shouldn't purposely eat multiple small meals. Eat when you're hungry and when you have time. Some people only eat one large meal per day (usually as their post-workout), others eat only two (usually skipping breakfast and/or only have fat-calories for breakfast such as MCT oil). Most people would probably be best starting off with three meals per day as they're used to and then transition to fewer (or more) meals depending on hunger levels throughout the day.
   
   
6. You should be getting about 3-4 grams of total salt per day. This usually means either drinking salted water (1/2 teaspoon of salt twice a day) or a salty consume or bouillon broth (be sure these are MSG-free) or even a home-made bone broth with additional salt.
   
   I would also recommend a magnesium supplement, somewhere between 300-400mg per day. If you get diarrhea, then you should probably take two smaller doses of ~150mg twice daily (use a pill splitter) or switch to a slow-release version. If you still have issues even with two smaller doses, then reduce the dosage until you no longer do (usually after the first month of magnesium supplementation you'll probably need to reduce the amount to 200-300mg per day depending on how much you're getting from food). Also be sure to get a chelated form of magnesium (magnesium aspartate, magnesium citrate or magnesium citrimate). And when determining how much magnesium is actually in each dose, you will need to calculate it based on the RDI (the RDI is 400mg per day). So if the dose is 50% of the RDI then you would know that it's only 200mg per dose.
   
   If you decide to take a potassium supplement, make sure you aren't on any other medication that might interact negatively (such as blood pressure medicines). If you plan your low-carb diet well you can get enough potassium from food. If you do decide to use a supplement or a potassium-salt, be sure to stay below ~500mg per day and preferably spread throughout the day. Excess potassium, especially from quickly absorbed supplements, can cause serious health problems.
   
   The last two supplements i would recommend would be 1g-1.5g of Omega-3 fish oil capsules (or liquid) and ~2-5000 IU of vitamin D3 per day. There might be cheaper/better brands of these two supplements out there, but the two i linked are what i personally use.

I know my diet isn’t amazing so I typically take a multi vitamin, iron supplement, vegan omega 3 supplement, vegan D3 supplement, and biotin (for non health related reasons).

Edit -
I can’t remember what my multivitamin is but here’s the other ones. I got them all off amazon

Iron:

EZ Melts Iron as Elemental Iron, 18 mg, Sublingual Vitamins, Vegan, Zero Sugar, Natural Orange Flavor, 90 Fast Dissolve Tablets https://www.amazon.com/dp/B00NV5UTM0/ref=cm_sw_r_cp_api_i_C3TOCb242PB9R

Omega 3:

Vegan Omega 3 Supplement - Marine Algal Source of EPA & DHA Fatty Acids - For Joint Support & Immune System - Heart & Skin + Brain Health Booster - Fish Oil Free Formula for Men & Women - 120 Softgels https://www.amazon.com/dp/B074N5JZK8/ref=cm_sw_r_cp_api_i_F4TOCbVZHCSKH

D3:

Natures Plus Source of Life... https://www.amazon.com/dp/B0042DDP44?ref=ppx_pop_mob_ap_share

Wow, that is interesting. Well, I hope the Accutane goes well.

Some other tips for you:
- Try taking MSM powder (mixed in with water, work your way up to 15g daily, stop taking at least 8 hours before bed). It really helps me. It shouldn't be an issue with Accutane.
- Take a Zinc supplement if you aren't already (use Labdoor to find a good one).
- Avoid the sun as much as possible. I drive with a visor on. Literally this one: https://www.amazon.com/gp/product/B073WB185T/ref=oh_aui_detailpage_o08_s00?ie=UTF8&psc=1
- Since you're avoiding the sun, you'll need a good vitamin D supplement. I take this with my salads: https://www.amazon.com/gp/product/B003BVIALG
- Use this website to make sure whatever moisturizer/skin products you're using are safe by entering the ingredient list in and having it analyze them: http://www.cosdna.com/eng/ingredients.php
- Use this cleanser; it works wonders for me: https://www.amazon.com/Dr-Bronners-Pure-Castile-Liquid-Soap/dp/B000HJXQ9G

Good luck. :)

I've been thinking about doing this but I've been dieting and exercising already, and I think I'll be doing a No-Bud November. In the absence of cannabis, I suggest you do a search on the other natural herbs that might help improve your quality of life as well.

I've tried 5-HTP, Cayenne Pepper (helps with workouts), Gingko Biloba, Red Chinese Ginseng, and some really awesome Omega-3 tablets from Amazon. Those things, in concert with a healthier lifestyle and exercise (and in my case, cannabis, though you can omit that), have resulted in me losing 13 pounds over the past 2 months, and getting my blood-pressure to the athletic level. I feel great, and I hope you do too.

2 weeks ago I made a spreadsheet comparing the value of 40+ deals for vegan DHA supplements. The best deal I could find anywhere was DEVA Vegan algae DHA 200mg 90-Count from Amazon. It comes out to 24 cents a pill. The Spectrum Essentials was a little less per pill but with much less DHA per pill, making the DEVA a much better value.
I have Amazon Prime and free shipping so this is part of what made it a good deal. The prices at VitaCost are somewhat comparable, but the shipping makes it a lot pricier. You can get free shipping there too if you spend over 50$.

> The biggest issue with veganism is that over 90% of vegans have deficiencies in nutrients that are vital to brain health (like vitamin B12).

Citation please? Because my recent bloodwork after 20 years vegan says otherwise. I also didn't get through university and grad school with honors and pass the CPA on the first try because my brain is addled by vegetables. Not a single meat-eater in my graduating class of 60 passed all 4 parts on the first go.

> There are several other nutrients as well, creatine (which affects muscles), vitamin D3 (which is much more effective than the plant based D2), carnosine (carno=meat, this is only found in animal tissue and protects against Parkinson's and Alzheimer's), Docosahexaenoic Acid (it's found in fish oil, and other animal products, the plant based version has to be converted, and humans are really shitty at converting it, it's the most abundant omaga-3 fatty acid in the brain).

Like I posted on your other comment, all of this information is almost entirely incorrect.

First, here's an article that says red meat can also raise your Alzheimer's risk. I think - at best - the science is still out on this one.

B12 is produced by bacteria, not by animals. You can easily find vegan B12 pills.

DHA you can also find in plants

D3 is also available in vegan form

Creatine as well

Please do a few seconds of research before you post this stuff.

Yay, fellow vegan mamas! I'm actually taking this DHA supplement in addition to my prenatal!! http://www.amazon.com/gp/product/B002XDQSSK?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00
I do use flax milk and ground flax in my smoothies too, but I feel good knowing I'm taking this supplement. Also, I don't know if you ever make chia seed pudding but I LOVE that for breakfast (make it overnight in advance so it thickens: 1 cup whatever milk you use, I like almond or flax, to 3 tbsp chia seeds, just be sure to stir well at first, and add agave or maple syrup if you want a little sweetener or some fruit!)

EDIT: Typo and clarification, whoops!

Concerning your question about omega-3 supplements: Fish oil isn't vegetarian. As other people have mentioned, there are great vegan omega-3 supplements based on algae. Check out this one as an example.

Of course, make sure that your doctor is fine with it before switching. As long as the goal is simply to get EPA and DHA, I don't see why it would be a problem to use the vegan supplement instead of fish oil.

About recipes: I'd recommend checking out this great database which originates from this post in r/veganfitness.

You could also ask your vegan teammates about recipes. I'm sure they'll be happy to give you some tips, vegans are generally glad to help others move towards a vegan lifestyle.

I did some research a while back and concluded that most are junk but decided on these as the best of the bunch. This guy's review has a great explanation of what to look for.

I supplement it with Vitamin D, Calcium, Magnesium (this covers all those, although you still might want more D), and Omega-3. The citrate versions of the calcium and magnesium are more expensive, but absorb much better than the cheaper versions.

First off, I'll say that I have no ideas what the cause might be. But I'd like to offer something that might help the symptoms - Omega 3 supplements. Because it sounds to me that, whatever the cause, her cells are having problems repairing themselves. And Omega 3's are a major component to the building of cells and allowing them to communicate with each other. But American diets are notoriously short on Omega 3's and usually gets substituted with Omega 6's instead, which are less effective for the cells.

In short, they might help - or they might not, but I can hope - but I don't think they'd cause any harm. I'd talk with her doctors first, just because she's likely on a whole pharmacy of drugs that could potentially cause interactions, but if they don't think it would hurt, you might give it a try. Even if they don't think it will help, I'd still try it if it won't cause any harm - because who knows, it just might help.

Try a very strong dose in the purest form you can find. Nordic Naturals are good if she can take pills. Coromega pastes are really good if she has problems with pills.

Know your sleep cycles - each lasts 90minutes. Use sleepyti.me if you don't want to do math. This will ensure you wake up feeling refreshed rather than groggy.


Stretch in the morning. Don't do this is a rushed fashion. Slow down, breathe deeply, and feel the stretch. It should feel incredible. Stretch everything, especially your hamstrings. When you walk around afterward you should feel your weight being carried by several muscle fibers and thus have more control over your movements rather than moving your joints and having your limbs tossed about like a marionette.


Do 25 runs of a dual n'back game, like Brain Workshop. Despite the corny title, this is one of the few exercises proven to improve working memory and fluid intelligence.


Do some mental math. I like using Lizardpoint. I do 20 of each (addition, subtraction, multiplication, division) of incrementally increasing integers.

Exercise. Do either 15minutes of HIIT (High-Intensity Interval Training), or lift weights (do a program like Starting Strength for novices, or 5/3/1 for intermediates).


Eat a large breakfast. Do this especially if you lift. I like to start my day off with 5-6 sunny-side up eggs, and whole wheat toast.


Eat whole foods, in general. Try to get as close to whole food as possible. Whole wheat bread, steel cut oats, free-range grass-fed meat, etc. I realize this can be expensive, but it is worth it.


Get your supplements in. Most are snake oil, but make sure you get a decent multivitamin (many swear by Opti-Men or Orange Triad, I'm satisfied with Centrum Silver) and Omega 3 (make sure you get 720mg of DHA, and 480mg of EPA - many omega 3 pills don't have this, but Trader Joe's Brand has this.


Meditate.Before bed, and after waking up. As much as possible, actually. Read this to learn how.

I've heard good things about Jarrow, but I've never tried any of their products.

Magnesium:

https://examine.com/supplements/magnesium/


https://www.amazon.com/gp/product/B000BD0RT0/

Fish Oil:

https://examine.com/supplements/fish-oil/


https://www.amazon.com/gp/product/B004O2I9JO/

Vitamin D:

https://examine.com/supplements/vitamin-d/

https://www.amazon.com/gp/product/B004N8TTBQ/



You'll see in the examine article for Magnesium that I linked why I suggest it and Vit D; people are a lot of times deficient in one, or both. Fish Oil is just generally also seen as a good thing to supplement, and it also helps the Vit D be absorbed.

These things, in my experience, give you a much better baseline. Unless you have a really solid/varied diet/lots of sun exposure, these can really help.

I'm big on nutritional supplements. That's really the bulk of it. Amazon has the selection and prices I'm looking for. If you're older and your body is cranky, definitely look into things like the following:

• http://www.amazon.com/gp/product/B000I4DFAK
  
• http://www.amazon.com/gp/product/B0015G89SS
  
• http://www.amazon.com/gp/product/B004O2I9JO
  
• http://www.amazon.com/gp/product/B001J9K5PG
  
  Between me and my girlfriend we spend a couple hundred dollars a month on various supplements, which would easily cost almost twice as much retail for the same quality stuff.
  
  I love Costco too. You can't go wrong with them for a lot of stuff. It's much easier for me to cost/quality compare online for supplements vs Costco. I also don't have to buy in bulk w/ Amazon while getting approximately the same per unit cost.
  
  I'm all about Costco for food stuffs though. I've just discovered how great their clothes is to. I'm also lazy so having stuff arrive at my door is a huge bonus on Amazon, but I do love Costco too.

Sounds like a good plan. I'd consider possibly adding a probiotic and Rhodiola for some more energy. An omega 3 supplement should definitely help with energy and brain fog. I use this one. When are you taking the zinc and magnesium? Magnesium is a relaxant and for some people even acts as a mild sedative in helping put you to sleep, so it's best taken at night before bed. From your last part about B vitamins, it sounds like you're basically already taking a B complex. Also, the multi you get may contain all the B vitamins you need.

Creatine timing doesn't matter once your muscles are saturated with creatine.

Your fish oil seems very low in epa/dha. My current fish oil contains 750mg combined epa/dha. So I only take 2-3 a day. I don't think there is any benefit to take more than 1-2 grams per day. That amount is perfectly safe.

I would recommend Rhodiola from my personal experience. That's another I buy from NOW.

L-Carnitine in the form of ALCAR affects the brain and the body. In LCLT form it only affects the body. You might get extra stimulatory effects from ALCAR, but you may not get the same testosterone uptake response you get from LCLT.

It's your personal preference if you'd rather juice a beet root before each workout, or take a scoop of powder. The difference is probably insignificant.

Rhodiola will help immensely with stress. That's it's main purpose. There shouldn't be any negative drug interactions. ALCAR has also been shown to have antidepressant effects.

The only thing else I would recommend is a multivitamin. I suggest Rainbow Light for Men because of it's high potency and bio-availability. A good multivitamin should improve your energy and mood.

Zinc Orotate - this is an aromatase inhibitor, which prevents the production of estrogen ( http://amzn.com/B004UAPG46 )

Ultimate Ascorbate C - not sure of the benefits of this particular one, but it's more than just vitamin C ( http://amzn.com/B00016AOZE )

Vitamin E - "use this if you're gonna have a lot of fat oxidizing in your blood" - Charls ( http://amzn.com/B0014H1P5C )

Fish Oil - gotta have this if you wanna shoot big loads. i mean, come on ( http://amzn.com/B002CQU564 )

Source Naturals Men's Multivitamin - this is the best multivitamin on the market in my opinion. i'm so happy charls introduced it to me. most vitamins aren't bioavailable for shit, so you aren't actually absorbing most of the stuff you're ingesting. however, this formula is crafted to be the most bioavailable multivitamin ever. good shit. if you don't get any of the other stuff, GET THIS. ( http://amzn.com/B001B4N87G )

Activated Charcoal - This helps whiten your teeth. Explains why Charls has such good teeth. ( http://amzn.com/B00016WU2E )

Charls introduced all of these in the Fallout 4 stream. He didn't go into much detail as to when he takes them. Although, he did say that he takes 2 fish oil gels a day. Just look some of this stuff up and see what works for you. Source Naturals Multi (3x a day) and Fish Oil (2x a day) is what works for me.

I take Life Extension Foundation Omega-3 because I trust LEF implicitly, I wanted the best money could buy, and I sense there's a scientific justification for including olive oil extract. However, you've inspired me to do a little more research, and it looks like I could totally be saving a ton of money by using a less expensive brand without sacrificing the quality of the omega-3.. I could even double my dose and save a lot of money.

Check out this gem of an Amazon review...

I have read that 2-3g of omega-3 oil is a 'theraputic' dose, used clinically for the amelioration of some cardiac, neurodegenerative, and inflammatory disorders. I think the more omega-3 you take, the better, but I would hesitate to exceed 2g without consulting my doctor. According to researchers at Oregon State University, contrary to the general perspective that more is better, "excess amounts of omega-3 fatty acids can alter immune function sometimes in ways that may lead to a dysfunctional immune response to a viral or bacterial infection".

How Not To Die has been an amazing resource for me in my last 1.5 years on the vegan diet. I trust Michael Gregor and 100% recommend an algae-based Omega 3 supplement for that good EPA and DHA.

Here are the 2.5 supplements that I have been taking to achieve my satisfactory blood test results:

Multivitamin:
https://www.amazon.com/gp/product/B001GAOHVG/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

Omega 3:
https://www.amazon.com/gp/product/B074N5JZK8/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

D3 - I only take this in the wintertime.
https://www.amazon.com/gp/product/B00CYA8HD6/ref=oh_aui_detailpage_o01_s01?ie=UTF8&psc=1

I take this for DHA: http://www.amazon.com/Vegan-Vitamins-Softgels-90-Count-Bottle/dp/B002XDQSSK/ref=sr_1_1?ie=UTF8&qid=1414533054&sr=8-1&keywords=vega+dha

I think $20 for 3 months is pretty affordable and I don't take it every single day because sometimes I forgot so it lasts longer. I didn't want to give up fish for a long time because I wanted to make sure I got heart healthy nutrition due to my own personal health situation and I'm happy with these supplements so far.

Here's a vegan DHA-EPA Omega-3 supplement: https://www.amazon.com/Deva-Nutrition-DHA-EPA-Delayed-Release/dp/B005R5CARY

You may also want Kelp for iodine: https://www.amazon.com/Natures-Way-Kelp-600mg-VCaps/dp/B00024D1ZA and I know you are already getting your B-12, but for everyone else, I recommend taking as a liquid sublingually https://www.amazon.com/dp/B015YDVT48

Beyond that just make sure you get your leafy greens (kale, collards, spinach, broccoli, etc) for calcium and iron and you should be pretty good to go.

Avoiding animal products is not a new thing at all. We know that individuals have been been practicing what is essentially veganism since the first century. India has had a large vegetarian population for centuries and there are cultures where it is completely normal.

You can eat algae pretty easily. And if you don't want to do that your body can convert the ALA from food like flax seed and walnuts. The iron available in plants is perfect for the vast majority of people.

> omnivores who function most efficiently on a diet of both meat and plants

Definitely want to see a source on that.

I found the prenatals with iron made me feel really crummy (even when taken with food or at night). I’ve been alternating between Olly Prenatal Gummies and Whole Foods / 365 Gummies (they have the same amounts of each vitamin and are both yummy).

I live in the PNW and Vitamin D deficiency is a real issue up here, so I’ve been taking an extra vitamin D gummy as well (doc gave me a high five when I told her).

Also on days that I don’t eat fish (which is most days these days) I’ll do a couple tbsp of Barlean’s Omega Swirl Fish Oil. The lemon flavor is DELISH. No fishy taste or aftertaste. Can’t really get too much fish oil, great for your joints and baby’s neural development.

ETA: because I’m not doing Iron supplements I try to eat plenty of iron-rich foods, and if you pair it with a vitamin C-rich food you’ll have better absorption.

You can google "diabetic room service menu" and look through what hospitals feed diabetics.

There's good ideas here: http://www.urmc.rochester.edu/nutrition/includes/documents/RSPediatricMenu.pdf

Diabetic meal plans are the same as any healthy meal plan. You should eat 4-6 15g servings of carbs per meal, depending on how many calories you need. There's a picture of the proportions of types of food to get at the bottom of the PDF.

For tiredness and depression, be sure to eat your meals, and try some caffeine. I drink a half can of pepsi with my lunch if I want a pick-me-up. Take fish oil daily. Find a fun way to get exercise into your daily schedule. The human body and brain needs a vigorous 20 minute workout almost every day to stay healthy and feeling good. Perhaps there's a beach on your drive home you can stop by for a skate, or something. You'll have to search for what you find fun.

I could be wrong, but the Blue Ice one is pinging alarms for me. Not really bad alarms, but more like they're selling an ineffectual money-waster.

I'd go with a simple Omega 3 supplement. Which can be hard to find, as you normally want one with high EPA/DHA and few actually list those contents. Labdoor.com does a good comparison of products. For personal recommendations, I like NOW Ultra Omega, and Nutrigold is pretty good too.

DHA and EPA can be elongated by your body from short-chain n-3 polyunsaturated fats; we can metabolize these ourselves provided an adequate omega-3 intake and in appropriate proportion to omega-6 (since they share the desaturase enzyme).

However, to be on the safe side, you can purchase Vegan algae-based supplements with preformed fatty acids. They are a superior source to fish oil, given algae can grow in a non-toxic, hermetic environment, whereas fish is dangerously polluted to the point it negates positive effects.

do other people take fish oil? how have you found it??

while this is a mice study, relating to a specific lupus trigger (silica), i thought it was interesting.
"According to Harkema, the DHA could be changing the way these cells, also known as macrophages, react to the silica in the lungs and somehow alter the immune system's response."

i took some and noticed an improvement, but stopped because i was getting an aftertaste of lemon, which is lame, i know.

i spent ages researching which was best; £40-50 a bottle, but they're amongst the best.
nordic naturals; https://www.amazon.co.uk/d/Essential-Fatty-Acid-Nutritional-Supplements-Oils/Nordic-Naturals-Ultimate-Omega-Fish-Soft-Gels/B002CQU564/ref=sr_1_1_a_it?s=digital-text&ie=UTF8&qid=1492902398&sr=8-1&keywords=nordic+naturals+oil

Sorry I meant to say some kind of meat or fish.

Also, I am supplementing with 2 Carlson's Fish Oil pills twice daily (each pill has 300 epa 200 dha).

Dessicated Liver Powder is just beef liver in powder form. The shit tastes seriously nasty but I don't have it in me to start cooking liver yet.

Good suggestion on the website as well, thanks for the response

My sleep is always the first thing to go wonky. It's impossible to fall asleep at a normal hour. I've given up on trying. I'll just read, play slitherio, or write silly fanfics. Definitely rough mornings. Thankfully I work at a coffee shop, so an espresso machine is always nearby.

These are the most delicious omega supplements ever if you want to give them a try! https://www.amazon.com/Coromega-Omega-3-Supplement-Squeeze-90-Count/dp/B000FFQATA?th=1

This page should give you all the information you are looking for. There are no studies using hemp as a specific food source, but ALA to DHA conversion should be similar no matter what food source you use. Conversion rates are low, although the science is not clear on how detrimental this may or may not be for health. Overall, if you want to be on the safe side, supplement with 200mg/day of DHA pills and you will be good to go. Otherwise, just keep living your life while making sure to get enough ALA in the diet (through flax, chia, and/or hemp).

Just for info, I buy these, which is a 2 month supply for less than $30. That's about the best price I have found for vegan DHA.

Here's what I am looking at:

• Multivitamin (LEF 2-Per-Day Capsules)
  
• Fish Oil (LEF)
  
• Vitamins D + K (LEF)
  
  I will probably pick up some cheap 5-HTP and Rhodiola form NOW just to try out.
  
  I am wondering if I will be getting too much Vitamin D from this as the multi has 2,000UI and the D+K has 5,000UI... The multi doesn't have K and that D+K supplement looks pretty good, especially with the added Iodine... does this combo look like I might be overdoing it?
  

Yeah but I paid way less than the one they have listed...you may have to wait til it’s back in stock directly from the seller instead of 3rd party or choose a different one.

https://labdoor.com/rankings/fish-oil/quality

You will be fine with any of these around the same ranking. Here’s a direct link to the nutrigold one to get you started:

Nutrigold Triple Strength Omega-3 Fish Oil Supplement, 2100 mg, 180 Softgels https://www.amazon.com/dp/B004O2I9JO/ref=cm_sw_r_cp_api_i_3sd1Cb1A0F8MK

My favorite fish oil: http://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/
It's the cheapest for the amount of EPA/DHA I've found.

As far as multis, there are a few good ones, my favorite is Controlled Lab's Orange Triad, mostly for the extra joint support.

Here, I can save you some money.

NOW Ultra Omega 3 Fish Oil 360 caps $40.50

• http://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/ref=sr_1_1?ie=UTF8&qid=1344266166&sr=8-1&keywords=NOW+Ultra+Omega+3+Fish+Oil
  
  
• 4/day = $0.44/day
  
  Life Force Multiple 360 caps (Year supply) $41.64
  
  
• http://www.amazon.com/gp/product/B000GFPD0G/ref=rcxsubs_dp_chrt?ie=UTF8&m=ATVPDKIKX0DER
  
  
• Taking 1/day (take 1, not 4 like the bottle states) = $0.11/day
  
  Healthy Origins Vitamin D 5,000 IU 377 Drops (Year supply) $6.99
  
  
• http://www.iherb.com/Healthy-Origins-Vitamin-D3-Drops-5-000-IU-68-fl-oz-377-Servings/40027
  
  
• Taking 1/day = $0.01 / day
  
  True Nutrition Creatine Monohydrate 1900g (Year supply) $23.56
  
  
• http://www.truenutrition.com/p-961-creatine-monohydrate-powder-100-grams.aspx
  
  
• Taking 5g/day = $0.06
  
  Comes out to $112.69 for the year.
  
  Want to add beta alanine?
  
  TrueNutrition Beta-Alanine 1500g $56.70
  
  
• http://www.truenutrition.com/p-990-beta-alanine-powder-100-grams.aspx
  
  
• Taking 4g/day = $0.18/day
  
  Total now is $181.66 for the year
  
  Coupon codes:
  
  
• iHerb - $5 off first order: OFU651
  
  
• Truenutrition - 5% off order:

500 isn't bad. I get NOW Foods Ultra Omega-3 and those are 750 (500/250) with no fish burps. In addition to any focus benefits Omega-3's provide they have also been shown to be a great supplement for your heart which is primarily why I take them.

The benefits far outweigh the downsides. The ratio of omega-6 to omega-3 fatty acids for the average person is roughly 15-to-1. Lower ratios are linked to many health benefits [Simopoulos].

That said if you're going to supplement (rather than just eat more fish), do your research and buy a quality brand. Check EPA and DHA content to make sure you're not buying something that's mostly filler. Also, if you're worried about side effects—and possibly absorption rate—find a brand in natural triglyceride form rather than synthetic ethyl esters. NurtaSea and Nordic Naturals are two good options. For the most part, you get what you pay for. Good brands generally aren't cheap.

You have a great LDL! Good job! I would try fish oil to raise your HDL. I use and recommend this brand: http://www.amazon.com/gp/product/B000SE5SY6

You’re right, something like this is only 50 cents a day.

https://www.amazon.com/dp/B074N5JZK8/ref=cm_sw_r_cp_api_i_1Vn4CbBJH1STV

We buy ones that are more expensive than most but that’s because of the gas and bloating that some of the others give her.

The algae experiment is all about growing our own food. Might as well try something new and see if it works for us. Either way it will be a fun thing to try.

Here's one vegan omega-3 supplement

I think it's possible to go without a B complex, but I supplement advice from a trusted friend, a Phd MD neurologist who noted that a large number of his vegetarian or vegan patients came to him because of conditions caused by B9 deficiency. I don't know if that's the case, but I've been taking it since then.

Here's what I take daily. All are available at Amazon and through Subscribe & Save (extra discount).

Nutrigold Vitamin D3 5000 IU (http://www.amazon.com/Nutrigold-Vitamin-Softgels-GMO-free-Preservative-free/dp/B004N8TTBQ)

Nutrigold Triple Strength Omega-3 Gold (http://www.amazon.com/Nutrigold-Strength-Omega-3-Omega-3s-softgels/dp/B004O2I9JO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1408020219&sr=1-1&keywords=nutrigold+omega+3)

Now Foods ZMA Sports Recovery Capsules (http://www.amazon.com/NOW-Foods-Zma-90-Capsules/dp/B0013OZGQ0/ref=sr_1_1?s=hpc&ie=UTF8&qid=1408020252&sr=1-1&keywords=now+foods+zma)

Optimum is nice but I like these:

Nutrigold Triple Strength Omega-3 Gold

They're really big so you only have to take 1 instead of three or four.

Ovega-3 is pretty high quality I would say. It's derived directly from algae, which is what fish get their Omega 3s from. You get a far more sustainable and clean source of DHA and EPA while still retaining quality. Plus there is no flavor at all so I think it's a really great product. I use these myself.

If you do decide to take one, I wouldn't take it daily. Too much can cause easy bruising in some people - like me. That should help with the cost, too, since it will last longer. I now take this one weekly or biweekly. I eat flax as well, so maybe that's why I was getting too much.

Its not the cheapest thing in the world but I was doing this for a while when I had a well paying job and it was pretty great. The dose on the bottle is 2 caps for 1.5g EPa and I was taking 4 so getting 3g/day. No negative side effects. No fish burps. If you have the money Id say worth a try.

Nutrigold Triple Strength Omega-3 Fish Oil Supplement, 2100 mg, 180 Softgels
https://www.amazon.com/dp/B004O2I9JO

I'm not sure if you are a troll...

>What about your Omega-3s?

Take a fish oil supplment. I take this one... http://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/

>Monos and polys?

This is way to specific to worry about.

>Fiber?

Have a salad as listed above.

>Complete proteins?

Yeah, you are just spouting buzzwords without understanding them. Any meat source is a complete protein.

> You know that sugar is a leading cause of many major diseases right?

Source? Like a medical or journal source too, not "Tina's Natural Living Blog".

>You ever see the pink slime that makes up the nuggets and burgers and whatever else "food" is served at fast food places?

And pink slime was found to be an overblown media hype thing the past year or so. The whole controversy is over it being called "meat" which by definition has to be muscle tissue. It can be made up of connective tissue which under FDA guidelines can't carry the "meat" name. It may not be "meat" but it is from cow carcass. Source: http://en.wikipedia.org/wiki/Pink_slime#Product_overview

>Many people in the bodybuilding community love to drop iifym whenever convenient. But look at people who are actually healthy and lean and fit long term, I bet almost all of them are eating quality whole foods 90% of the time.

If you don't have a source, I really don't care about your conjecture. It's all HPRD (Highly Precise Rectal Data). I can say 90% percent of Fittors are idiots, but without any data there is no ground for me to stand on.

+1 for JanSysala's Norid Naturals comment. I bought this bottle (from my local health food store and in the orange flavor). It's been amazing how much better it is than the pill form.

Be sure to refrigerate it after opening though.

Reposting my message for 2 weeks ago, so the prices may have changed in that time:

**

There actually are a number of vegan EPA/DHA combined supplements:

Name|Approx cost per serving|DHA|EPA
-|-|-|-
Deva DHA & EPA|$0.22|120-140mg|60-80mg
Ovega-3 DHA EPA|$0.32|320mg|130mg
Opti3 EPA & DHA|$0.66 †|400mg|200mg

Ovega-3 seems like the best deal at the moment unless you really want EPA.

† If you take their 3 for 2 offer, otherwise it's $29.99 rather than $19.99 per bottle.*

NP :)

I have done a lot of research into fish oils (I hope it shows!), and settled on these guys (and here is the label). I take three a day, which gives you the recommended dose of EPA and DHA for treating depression and also gives you 100% DV of vitamin E.

I'm very happy with that product for quality and value, but really any highly-refined omega-3 fish oil concentrate tested for heavy metals and pollutants will do the same thing.

I have had the same yucky experience with fish oil with lemon. Gross!! I'd been taking Now brand omega 3 from Amazon for years with absolutely zero fishy taste. I only tried the fish oil with lemon recently because it was cheaper. NEVER AGAIN! I'll attach the Amazon link. I promise you'll like it 1,000 % better

Good luck!!


https://www.amazon.com/NOW-Ultra-Omega-3-90-Softgels/dp/B0015L2LBE

First, sorry for your loss. Let her know that if she needs any advice or support in regards to the miscarriage there's resources at the Star Legacy Foundation.

Her therapist is correct -- Kind of. Omega-3 oils have some indication of increasing fertility but she doesn't need to eat fish. There's a vegan Omega-3 DHA supplement available.

Truthfully all vegans should supplement with this, it's under recommended.

This is the best that I have ever taken. Best ratio of DHA and EPA for the price per capsule (most Fish oil capsules have annoyingly low levels of DHA, which is a more complex molecule than EPA and is preferable for the brain and eye function support). It will have a bit of after taste if not taken with much food.

Yeah, I can't make any sense out of it, for sure. I can eat crab, so it seems like a shellfish allergy wouldn't be the cause. As for my fish oil, I've tried a couple of brands. Currently, I'm using Now, and it's giving me the same problem. Oh, well. I'll give the kind you recommended a shot.

Thanks.

EDIT: forgot some letters and shit

Just wanted to recommend vegan algal oil DHA and EPA capsules. All the benefits of fish oil without the fish! Here are the ones I get: Ovega-3 Plant-Based Omega-3 Daily Dietary Supplement | 500 mg Omega-3s, 135 mg EPA, 270 mg DHA, | Supports Heart, Brain, Eye, Overall Health* | NO FISH = No Fishy Aftertaste | 60 Vegetarian Softgels https://www.amazon.com/dp/B004LL7AXE/ref=cm_sw_r_cp_apa_yrl-BbZZJ80GZ

Omega 3 DHA definitely. These are best I've found so far: https://www.amazon.com/Potent-Vegan-Supplement-Essential-Vitamin/dp/B00QCR00SW/ref=sr_1_4_a_it?ie=UTF8&qid=1522891738&sr=8-4&keywords=vegan+omega+3+dha

There are two types of omega 3 fatty acids. The first type are the long-chain fatty acids eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These are the animal derived fatty acids. They are the biologically relevant molecules for the presumed benefits of omega 3 consumption (cardiovascular, inflammatory, etc.)

The second type of omega 3 is the short-chain alpha-linolenic acid (ALA). ALA is not biologically useful and must be converted to a long-chain fatty acid by the liver. Unfortunately the conversion process is slow and incomplete so one cannot reach pharmacologically relevant omega-3 levels by consuming ALA alone.

If you would like to receive the benefits of omega-3 fatty acids with a vegan diet they do have some [algae derived EPA/DHA products](Source Naturals Vegan Omega-3s EPA-DHA, Omega-3s for Heart and Brain Health Fish Oil Alternative https://www.amazon.com/dp/B00A9I2F5G/ref=cm_sw_r_cp_api_owhQybEBQH05N) on the market. I haven't seen any research on these though, and they are expensive considering most of the research on fish oil showing efficacy has used doses in excess of 5g/day. Taking that much algae-derived EPA/DHA may be cost prohibitive.

It's Omega 3 DHA/EPA oil without the fish, instead produced by algae. Prevents/slows brain related aging, and there's some science to suggest it helps with heart health.

https://www.nutrasea.ca/product-info/nutravege/nutravege-2x/

https://www.amazon.com/Vegan-Vitamins-Softgels-90-Count-Bottle/dp/B002XDQSSK

I've been taking this one for a while. It has a good EPA/DHA amount for the price per serving: https://www.amazon.com/gp/product/B074N5JZK8

I've also heard this one is pretty good: https://www.amazon.com/gp/product/B004LL7AXE

Unfortunately, you'll find the algal supplements are noticeably pricier than their flax seed counterparts.

Depends on who you ask, but I think the only one who has actually made the research is Dr. Joel Fuhrman and he says that yep, you need a low-dose algae-based supplement (not fish, because it's been proved that fish-oil supplements are prejudicial due to a number of pollutants) of about 150mg of DHA and EPA. It costs about 10$/month, at least here in Spain. This is what I take, and it's available internationally

Edit: Here is the source, btw. They're asking for voluntary contributions so they can keep researching with vegans :)

Edit 2: don't stop taking your daily teaspoon of flaxseeds/chia seeds, btw, it helps.

> ement industry before. And with that many ratings, you have to be skeptical. You're better off going with oximega by controlled labs for their third party testing or Now Foods ultra omega because it's very reputable. I read some of these reviews on th

Thank you for the advice, I think I am going to try this one https://www.amazon.com/gp/product/B0015L2LBE/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=ATVPDKIKX0DER.

As for creatine, I am going to try this one https://www.amazon.com/gp/product/B00IUHNCIW/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=ATVPDKIKX0DER.

Any thoughts or suggestions?

Found this browsing /r/all.

I was in a similar boat to you: sex with someone new was a mix of excitement, slight fear stemming from performance anxiety, and simply nervousness. I'm sure you can relate to the feelings of emasculation when a man can't be a "man" - we all know it's embarrassing to say the least!

I take adderall, which gives me a permanent dopamine boost all day, followed by a seemingly permanent deficiency at the end of the day and beyond; in addition, I'm exist in a state of "fight or flight" because of how adderall interacts with your systems and pumps adrenaline, always. My libido was absolutely shot and I had similar problems to you. I was getting pretty desperate. I tried a lot of stuff, did a lot of research, tried more things, but ultimately, most, if not all, of it went no where.

I found some forums after entering [ +"adderall" +"libido loss"] into Google (without the [ ]) and found a wealth of information after sorting through the shit. I'd searched before, had varied success, but this time was different - I took the time to dig, research, find, and learn!

Often users of prescription meds like adderall, opiates, or anti-depressants find that libido destruction is a primary side effect, an exceedingly common one; the good news, however, is that loads of dudes are fed up having the same problems and have taken their issues into their own hands - they guinea pigged their bodies, desperate for resolution! These dudes are basically martyrs, so bless them for their diligence and hard work!

The solutions I found were interesting.

I learned that people often take some combination of the following pills; for me, however, I just bought them all and have experimented with doses, frequency, and combinations.

• DHEA
  
  
• L-Arginine
  
  
• Fish Oil
  
  
• L-Theanine
  
  Adderall also plays with my blood pressure and, with everything else, namely adrenaline, my extremities aren't getting the proper blood flow; since taking these supplements, I now wake up with erections again --something I didn't realize had stopped happening!-- and have erections hard enough to club a seal to death with.
  
  These have been an absolute god-send for me.
  
  If you don't happen to read this, then I hope this helps someone else.

NOW Foods kicks ass! My all time favorite is their Ultra Omegas. They don't taste bad, are really cheap and easy to swallow. Not to mention that the EPA helps me with concentration.

1 - That seems like a good mag product and apt review. Go for it.

2 - If your diet is shit, then the most important supps are indeed D3, K2 MK7, and Magnesium. After that I would say a high quality fish oil supplement taken with low dose full spectrum vitamin E, selenium, and the rest of the essential trace vitamins and minerals. Look into a fulvic and or humic acid supplement as well.

3 & 4 -

Take between 4 - 8 per day with a meal.

http://www.amazon.com/Vitamin-D3-1000-IU-Preservative-free/dp/B007MFDLUW/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1457717805&sr=1-6&keywords=vitamin+d3+1000+iu

take 1 per day with a meal.

http://www.amazon.com/Life-Extension-Advanced-Complex-two-pack/dp/B00VMTMBO6/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1457717851&sr=1-3&keywords=vitamin+k2+life+extension

take 1 per day with the fish oil and a meal.

http://www.amazon.com/Life-Extension-Selenium-Complex-Vitamin/dp/B00IAVRJ2S/ref=sr_1_9_s_it?s=hpc&ie=UTF8&qid=1457717968&sr=1-9&keywords=vitamin+e+and+selenium

take 1 to 5 per day with meals.

http://www.amazon.com/Nutrigold-Strength-Fish-Oil-Supplement/dp/B004O2I9JO/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1457721865&sr=1-1&keywords=nutrigold+double+strength+omega-3+gold

1 ounce per day

http://www.amazon.com/Organic-Liquid-Humic-Acid-Concentrate/dp/B00CSAMK4E

I have some of the Carlson's now, but I think when I run out I'm going to go with the Costco ones. I recently did the math and, even though I'd have to double up on the Costco ones to get as much EPA and DHA, it's still cheaper. If you do stick with the Carlson's though, get the regular ones from Amazon. You get 124 of 'em for about $16.

edit: by my math...

for the Carlson's that I linked to, it's 4,034mg of both EPA and DHA per dollar (124 capsules x 500mg/capsule @ $15.38)
for the Kirkland it's 8,000mg of EPA+DHA per dollar (180 capsules x 684mg/capsule @ $15.39)

Twice as much of the good stuff per dollar with the Kirkland brand.

edit2: hang on...

If you get the Carlson's you linked to but get it from Amazon and use the 15% discount, it's 6,259mg/dollar (12 capsules x 700mg @$13.42)

Yup... take a look at this.

I like NOW Ultra which has 500/250 EPA/DHA. It's the best bang for buck with my limited searching...

You can also give her high-grade human fish oil instead of fish oil designed for pets.

They have the same benefits, and the source is of much higher quality.

I use the same fish oil for my pet and me :)

Thanks man. I never have sardines, though I don't mind them. Think I will make it a daily treat. I'll also be getting probably the same fish oil as you. http://amzn.com/B002WTCLHC

Regarding getting Omega-3, I take these: http://www.amazon.com/Ovega-3-Vegetarian-Softgels-500-Count/dp/B004LL7AXE/ref=sr_1_2?ie=UTF8&qid=1417445491&sr=8-2&keywords=vegetarian+omega-3

Regarding the ethical question, well, that's up to you...

Aha recommends you take at least 500mg of DHA/EPA (two components in fish oil). Athletes are recommended to to take 2-4 grams (don't quote me on this). What you have is only 360mg. I usually buy this brand. You're paying more upfront, but if you calculate, you're getting more per dollar for this brand than the nature made. Each pill has almost 3x the amount of epa/dha and compared to the nature made. Plus, these guys have a third party examine each batch of their fish oil for contaminants and to actually check for accuracy.

start taking this stuff it helps with memory and shit, and its good for a bunch of other crap too

my g/f works at an organic and health food store and makes me take stuff like this, but it actually really does help

I have a question about vitamin supplements.

I am looking at buying this vitamin sup, DHA&EPA, and flax seed oil omega 3

Should I skip the flax seed and only take the vitamin and dha&epa pills?

All the vegan omega 3 DHA/EPA supplements I've seen are sourced from farmed algae, free of mercury and other heavy metals. You're basically getting it straight from the source instead of filtering it through a fish food chain. Here's the one I take:

https://www.amazon.com/gp/product/B00QCR00SW/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Edit: this is the only one I've ever taken, so I have no idea if it's the best, but it doesn't give me "fish burps" at all if that matters to you. I take one with every meal.

I don't need it in the same way you need light, but these Omega 3 packets would be very good for me.

I use Ovega-3 as a fish oil replacement and love it.

I'm vegan and take Ovega. You could take that. Still works like a charm.

i disagree with some here.

i would use curcubrain (curcumin longvida)

i would use a quality balanced epa/dha fish oil supplement. for the price, availability, and quality control, and the amount of dha to epa (almost 50/50, but def. higher than standard 25-30% dha) i like now foods ultra omega

https://labdoor.com/review/now-foods-ultra-omega-3-fish-oil

https://www.amazon.com/Foods-Ultra-Omega-Soft-gels-180-Count/dp/B000SE5SY6?th=1

as for vitd3, get the levels checked. any level above 35 is actually associated with increased morbidity/mortality across the board....

I take these and recently had labs done with my functional medicine doctor and she said my omega 3 levels looked great and that she usually never sees normal omega 3 levels in other patients.

Yes you do! You need to keep up with your B vitamin intake though. I personally take this multivitamin and I think it's great. Another thing to look for is Omega 3. It can be found in nuts and greens, but if you're really wanting some you can buy vegan softgels.

Are you taking a vegan DHA supplement? I found a good one online at Amazon Source Naturals Vegan Omegas

Does this work as a good omega 3 supplement? It seems to be the cheapest I can find from a reputable brand?

https://www.amazon.com/Vegan-Vitamins-Softgels-90-Count-Bottle-x/dp/B002XDQSSK/ref=sr_1_sc_1_s_it?s=hpc&ie=UTF8&qid=1549384458&sr=1-1-spell&keywords=vegan%2Bomega%2B3%2Bdvea&th=1

I don't take it for Asthma, only as a general supplement for nutritional purposes, but I use THIS brand off of amazon.

Algae based DHA and EPA. Might be worth trying if you want to get rid of or at least reduce your fish intake.

Deva makes vegan DHA supplements, and it costs about $20 on Amazon for a 3 month supply. I just ordered them today so I don't know how well they'll work.

Make sure you try to do little brain exercises too. Supplements may help, but trying to improve your memory will take effort as well.

If someone has a better suggestion or more suggestions, I'm open to them. I also have an awful memory :(

I'd take the fish oil as well. This looks like it doesn't have any EPA and only 50mg of DHA, which is fairly low.

You may also want to upgrade your fish oil, if it doesn't have a great EPA/DHA ratio. Nordic naturals makes a good product.

The reviews on Amazon might help? reviews

Is this one safe?
http://www.amazon.com/dp/B000GFJJRY/

I just started taking 3 tabs in the morning and 3 at night, just curious how you would determine that it's a "good" brand.

Also why is your fish oil supplement so low in EPA/DHA? You said below you take 300mg caps, wouldn't you need like 20 pills a day?

I take 8 of these a day: (4/4)
http://www.amazon.com/Nutrigold-Strength-Omega-3-Omega-3s-softgels/dp/B004O2I9JO

To counteract soreness, anti inflammatory bonuses, and to counteract some of the negatives from taking Arachidonic acid, just wondering what your opinion was...

i started taking this: http://www.amazon.com/Barleans-Organic-Oils-16-Ounce-Bottle/dp/B002VLZ8BW

it's delicious

A) Congrats!

B) This is the stuff I use

Thanks for the response! Is this the one you’re talking about?: https://www.amazon.com/Nordic-Naturals-Health-Optimal-Wellness/dp/B0096M62O6

2 of them has almost 600 mg of DHA+EPA. So you take 1 of them (~300 mg) 3-4 times a week? I’m trying to learn how to incorporate DHA.

Fish oil supplements are produced from the animal remains after killing the fish.

If you are interested in getting omega fats without animal products try an Algae Omega supplement like this one. I always say go to the source--that's where fish get the nutrient, so we can get it and actually conserve energy. There isn't enough fish to feed the world population, but there is certainly enough algae.

I've used "Barlene's Total Omega" though it's pretty high in carbs:
https://www.amazon.com/Barleans-Organic-Oils-Pomegranate-Blueberry/dp/B002VLZ8DU?th=1

I've also used Testa capsules:
https://www.amazon.com/Testa-Omega-3-plant-Healthier-capsules/dp/B01H405UBM/ref=sr_1_9_a_it

Both are vegan!

I don't believe there is a DRI for it. I would recommend whatever the dosage is on the bottle. this pill recommends one pill at 1g.

only this: https://www.amazon.com/Nordic-Naturals-Omega-3-1560mg-Liquid/dp/B002WTCLHC/ref=sr_1_6?keywords=nordic+naturals+liquid&qid=1566717806&s=gateway&sr=8-6

make sure its liquid form its expensive but absolutely worth it

For the workout stuff, I would check out Jon Venus on Youtube https://www.youtube.com/user/TheQuestForFitness. He's awesome.

For the Omega 3 stuff I take these https://www.amazon.com/Vegan-Vitamins-Softgels-90-Count-Bottle/dp/B002XDQSSK/ref=sr_1_3_a_it?ie=UTF8&qid=1499872927&sr=8-3&keywords=vegan%2Bdha&th=1

They're derived from Algae which is where the fish get their Omega3. So you're cutting out the middleman.

It's also a good idea to get some DHA and EPA Omega 3s. This is like the vegan version of a fish oil capsule.

Our bodies don't easily convert ALA to DHA.

It's also important to pay attention to the ratio of omega 6 to 3. That number should be low. So any food with significantly higher levels of omega 6 than 3 (e.g. avocados, walnuts) should be avoided or countered with foods higher in omega 3 (e.g. flax, chia).

Yeah I saw that the fish sticks aren't bad for once every two weeks or so

Deva Nutrition Deva Vegan DHA-EPA Delayed Release 90 Count https://www.amazon.com/dp/B005R5CARY/ref=cm_sw_r_cp_api_we9czbK1PNVH5


That's what I'm using right now not for any particular reason. Just searched vegan omega 3 or dha supplement. Also eat chia seed every day as well as flax

Tuna is a predatory fish and tends to accumulate much larger amounts of heavy metals like mercury. Honestly, if I was ever going to take a fish oil supplement again, I wouldn't take anything but this one derived from algae. https://www.amazon.com/Vegan-Vitamins-Softgels-90-Count-Bottle/dp/B002XDQSSK/ref=sr_1_3_a_it?ie=UTF8&qid=1523493922&sr=8-3&keywords=vegan%2Bdha&th=1

This is the best quality fish oil money can buy you. There are more reviews on the ".com" version of Amazon, but you can only order stuff in Europe from fhe ".co.uk" one.

http://www.amazon.co.uk/gp/aw/d/B002CQU564/ref=mp_s_a_1_1?qid=1421497374&sr=8-1&pi=AC_SY200_QL40

Buy better pills.

This one gives you 1g total per pill

What is your opinion of something like this for fish oil?

http://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6

(I guess you'd only have to take one of these a day?)

Some algae have EPA, like this supplement for example https://www.amazon.com/gp/product/B074N5JZK8/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&th=1

6 grams a day is what's recommended for ADHD, bipolar and cognitive issues. 3x a day. It's best taken with food if you don't like fish burps.

This stuff is pricey but it gets you past the taste and is more bioavailable.

http://www.amazon.com/Coromega-Omega-3-Supplement-Squeeze-90-Count/dp/B000FFQATA

This is the one I take:

NOW Foods blah blah blah words

$20.25 / (.750 * 180) = $0.15 per gram

If you really care about the price, you can buy fish oil as a dog food supplement. I found this gem while looking for fish oil for my dog. It's not molecularly distilled like most human fish oils are, but the mercury and pcb levels are below detectable levels, if the company is to be believed.

linky link

The only source I could find for epa and dha levels.

32oz: $24.50/(.675*267) = $0.14 per gram

64oz: $41.55 /(.675*267*2) = $0.12 per gram.

All calculations do not include shipping. I have amazon prime so I do not pay shipping on these.

note I don't know much about epa vs dha and therefore i was only trying to maximize dha+epa.

My triglycerides went from 123 to 255 on 40mg accutane. I just ordered Omega 3 Fish Oil and it went down to 170 after a month. Depends on your doctor some get really paranoid. Mine did after a big jump like that. Like lordlaser said my doctor seemed really inexperienced with Accutane. But if it keeps rising do what I did and take a lot of Omega 3 pills.

I'm not entirely sure at the moment. Right now I am doing the following:

• 4 vitamin D drops/day [8,000iu] https://amzn.com/B004HGF69I
  
• 3 turmeric capsules https://amzn.com/B00WT4D57K
  
• 1 fish oil pill https://amzn.com/B004O2I9JO
  
• No starch in diet along with lowish carbs. Lots of salad with some fruit. Lean meats
  
• Low-impact cardio every evening [longboarding]
  
• 8 hours sleep/night
  
  Prices of those supplements may be less elsewhere...
  
  For the past few years I have taken Humira as needed when the AS really flares up. But I haven't had a shot for months, and this is probably the best I have felt since I was diagnosed. I can't believe how well the above protocol is working. Hopefully it lasts: AS is a horrible disease!
  
  I'm actually off Testosterone shots right now, and my natural production is slowly creeping upwards. My AS might have actually gotten worse on T shots. Impossible to say for sure, though.

While it is good to incorporate ground flax seeds into your diet, they are not a good source of DHA.

There are several vegan DHA supplements available, probably derived from whatever plant life is at the bottom of the fishy food chain.

http://www.amazon.com/gp/aw/d/B004LL7AXE/ref=mp_s_a_1_1?qid=1419788384&sr=8-1&pi=AC_SY200_QL40&dpPl=1&dpID=512JGizsBgL&ref=plSrch


http://www.amazon.com/gp/aw/d/B007RC6NEG/ref=mp_s_a_1_14?qid=1419788410&sr=8-14&pi=AC_SX110_SY165_QL70

Yes. Exactly.

https://www.amazon.com/Potent-Vegan-Supplement-Essential-Vitamin/dp/B00QCR00SW/ref=sr_1_4_a_it?ie=UTF8&qid=1520658648&sr=8-4&keywords=vegan+algae+dha+epa

Damn, can I work for your company?

Anyway, I would invest in a good pair of shoes for working out. Do some research on which ones are good for running/lifting/ect.

Next I would get a bunch of protein (I use isopure, but that might be expensive for a newbie) and a multivitamin and fish oil. (if you doubt the use of multivitamins I still recommend a fish oil which has more credibility behind it.

http://www.amazon.com/Garden-Life-Vitamin-Multivitamin-Capsules/dp/B00323NW5C

http://www.amazon.com/Nutrigold-Strength-Omega-3-Omega-3s-softgels/dp/B004O2I9JO

these are the two that I have done research for and found to have accurate labels and good purity, but you pay for what you get (I.E. target generic brand is probably 3x as shitty quality)

Next get a gym membership, I use life time fitness cause they have everything and it allows me to switch it up so I dont get bored. If you have any cash left, get a couple personal training sessions with guys at your gym so they can give you some structure

I'm not sure why you're getting downvoted for this. It seems pretty obvious that killing fish to extract their oil, which they get from algae, is inefficient compared to getting it directly from the algae.

For those that would prefer capsules - http://www.rayandterry.com/itemdesc.asp?ic=VPURE

EDIT: actually there seem to be cheaper sources. - search around

"Amerifit Nutrition Ovega-3 DHA EPA Vegetarian" might be your best bet - http://www.amazon.com/Ovega-3-Omega-3-500mg-Vegetarian-Softgels/dp/B004LL7AXE

From what I understand, fish oil shouldn't cause fish burps unless it's gone rancid. I currently use the Kirkland stuff from Costco, but I'll be buying this when my current supply runs out. Check the comments for some good info.

Hello! My needful things pretty much make my list, and they're mostly nutrition supplements and this GMAT study guide. I am mainly focusing on my diet and training, and I really need to conquer this GMAT for grad school. Thank you for the contest!

I took a sip of something poison, but I'll hold on tight.

Coromega. It's like a little pudding shot. There's different flavors. Zero fish flavor.

B complex.
Multi.
D.
omega-3.

...I like adult chewables.

I've never heard of Ritual but I just buy vegan vitamins on Amazon.

Multi and DHA from Deva.

I have used these in the past. I no longer eat meat and this seems like a fine meat-free source, if that is something you are interested in.

Ovega

> I just told you the scientific fact is that it is not real, non-conversion DHA it is a form you must convert.

Bro, real DHA can be obtained in these vegan capsules. Just as there are fish oil pills.

> Eating the seeds is not enough- i hope you can understand at least that.

Wanna explain why you can't get enough converted DHA from seeds and walnuts?

> No i dont want to mix 3 tablespoons of flax oil into oatmeal haha.

A want is not a need. This still doesn't prove that you need animal products, you're simply saying that you want animal products.

> Human beings have large brains because we ate meat

Good thing physical human evolution has already ran its course and we have no opposition to adapt against anymore, then. This point is irrelevant now.

For creatine and beta alanine, just get the powder. No difference between that and a name brand, except the name brands might include other stuff (ingredients, flavors, fillers, etc) and will almost always be more expensive.

From what I've read, fish oil oxidizes easily, so when you look for a supplement, I've read you should find one that has vitamin e or some antioxidant combined with it. Doesn't look like the bulk supplements fish oils have that, so I'd probably go with another brand. I use nordic naturals.

Just found out the difference in concentration (and thus in budget) between fish oil softgels and liquid fish oil.

God dammit.

Well there are plenty of algae-derived DHA sources, so I'm sure you'll be able to find one that has the ratio and amount you're looking for. Like these, for example

It's possible to acquire pills that are much higher in n-3 concentration without paying a ton. Like these are 75% n-3 (750mg of every 1g = 1000mg). There are probably even better deals if you look around hard.

Are you hitting all your micros/macros? Anything missing there?

How much water are you drinking.

I was hungry a lot for the first week or so; I upped the water consumption, took supplements to ensure i was hitting everything [1], [2], [3] (#3, only because vegans have a hard time getting Omega-3 without meat) and it went away.

"Two softgels provide 360 mg of EPA, 240 mg of DHA, and 120 mg of other omega-3s" from Amazon!

So no, not even close - do you know of a brand that does have that much?

Edit: Read to the bottom, Martin seems to recommend This Brand

Fish oil also doesn't contain B12. It's a source of omega-3s, which are another important nutrient that you should probably also be supplementing. Vegan sources are flax oil (not as good), or algae (which is actually where the omega-3s in fish oil come from to begin with -- fish eat algae).

>omega-3 which can only come from fish

Long-chain omega3s (EPA and DHA) in fish comes from the algae they consume... you can get vegan algae-based EPA/DHA supplements. Short chain omega3, ALA, is found in many vegetables, and especially in flaxseed, chia seeds, hempseeds, and walnuts. Our body can convert ALA to EPA/DHA.

> we must not try to look, hypocrite, when pouring that follow your heart dressing on our salads.

Bad wording aside, FYH dressing is vegan, containing flaxseed-oil and hempseeds for it's omega3 content. Check the ingredients.

I found this from searching Amazon:

https://www.amazon.com/Its-Omega-but-Better-Healthier/dp/B01H405UBM/ref=sr_1_2?ie=UTF8&qid=1503590498&sr=8-2-spons&keywords=algae+oil&psc=1

From my research, you are going to want something with EPA and DHA. The most cost effective is probably from Amazon. Avoid supplements that have Omega 6 though, because it is antagonistic to Omega 3 absorbtion. https://www.amazon.com/dp/B074N5JZK8/ref=cm_sw_r_cp_apa_i_ZXKIDbWPAZG91

http://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/ref=sr_1_1?ie=UTF8&qid=1394322670&sr=8-1&keywords=now+fish+oil

Some of the others listed here have higher levels of Omega, DHA, and EPA.

However for the price this stuff rocks. And if you want to get really high levels of DHA and EPA you can take two. Even taking two its still cheaper per serving than the others listed here and then you are actually getting more.

Nothing too special.

Here's some relevant sections from my first cycle post I did a while back under a different user (got outted irl, had to kill it).

Nutrition

Calorie Intake

When | Goal | Intake | Rate | Weight | Length | TDEE
-----|------|------------|------|--------|--------|-----
Pre-cycle | Cut | 2100 kcal | -1.5 lbs | -15 lbs | 10 weeks | 2850 kcal
On-cycle | Bulk | 3600-4100 kcal | +1.5 lbs | +30 lbs | 20 weeks | ~3100 kcal

Weight graphs

Pre-cycle cut: http://i.imgur.com/LSOCl3a.png

On-cycle bulk: http://i.imgur.com/NQhm9F1.png

Some MFP calorie graphs (not perfect, particularly low days were only partially tracked and even some higher ones are only partial): http://imgur.com/a/u7Lj9

On-cycle Macros

Protein: 200-220g

Fat: 80-100g

Carbs: 500-600g carbs

Fiber: 80-100g

Sodium: 2000-3000 mg

Potassium: 4000-5000 mg

Meal Timing

Breakfast at 9:30, lunch at 2, afternoon meal at 6:30, workout in the evening, and then eat about 2 meals worth between 10-midnight. Each meal has a balanced macro ratio. I almost never snack between meals.

Food

Staples: oatmeal, greek yogurt, milk, frozen berries, bananas, tilapia, cod, rice (brown, red, black, wild), lentils, quinoa, potatoes, broccoli, cauliflower, carrots, asparagus, brussel sprouts, protein bars (Kirland & Fortix)

I tend to eat the same foods a lot for long periods. Last year it was a lot of chicken and bean burritos instead of fish and rice. Same shake for breakfast, afternoon, and night. Same lunch almost every weekday, often the same foods for dinner as lunch. Bacon and eggs on the weekends. On bulk though, especially this one, I ate more foods outside my staple, ate out more (but still not that much overall), and had more days where I didn't track foods and calories as precisely as I usually do.

I supplement a few things. Fish Oil 2x/day, vitamin D, lecithin, zinc & magnesium, cranberry concentrate, when on the anavar 500mg TUDCA before bed. 12.5mg ephedrine and 150mg caffeine each morning on weekdays (skip weekends).

Programming

Programming is probably my weak point. I work hard and push myself, particularly on progressing weight, but I don't do particularly high volume. I do think 5 work sets gave me better results than 4 work sets has been but I had lowered it to try and reduce my overall workout time.

On-Cycle

Warm-up

5 minutes of light cardio and 15 minutes of various stretches and body weight squats.

Cardio

After lifting, 20 minutes of medium intensity steady-state cardio on an elliptical 2-3 times per week.

Monday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Highbar ATG Squat | 125kg | 4x6 | 9-10 | 2 min | 40x10, 60x8, 80x6, 102.5x4
Barbell Calf Raise | 145kg | 2x20 | 8 | 2 min | none
Bench (paused) | 62.5kg | 4x10 | 8-9 | 1.5 min | none
Pendlay Row | 57.5kg | 3x10 | 8 | 1.5 min | none

Wednesday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
OHP | 70kg | 4x6 | 9-10 | 2 min | 30x12, 40x10, 47.5x8, 55x6, 62.5x4
Chin-ups | 12.5kg+BW | 4x6 | 9-10 | 2 min | none
Dips | 25kg+BW | 3x8 | 9 | 2 min | BWx8
Cable Face Pull | 82 lbs | 3x8 | 8-9 | 1.5 min | none

Friday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Highbar ATG Squat | 140kg | 3x3 | 9 | 2.5 min | 40x10, 60x8, 80x6, 102.5x5, 125x4
OHP (paused) | 42.5kg | 4x10 | 8-9 | 1.5 min | none
Deadlift | 160kg | 2x3 | 8-9 | 2 min | 110x10, 130x8, 140x6, 150x4
Barbell Curl | 35kg | 3x8 | 8-9 | 1.5 min | none
Ab Wheel Rollout | - | 3x12 | 8 | 1.5 min | none

Saturday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Bench | 105kg | 4x6 | 9-10 | 2 min | 50x12, 60x10, 70x8, 80x6, 92.5x4
Pendlay Row | 95kg | 4x6 | 9-10 | 2 min | 40x10, 55x8, 67.5x6, 80x4
Lying Leg Curls | 36.25kg | 3x8 | 8-9 | 1.5 min | 25x8
One-armed Band Pec Fly | - | 3x15 | 8-9 | 1.5 min | none

Progression

Lift | Increment (weekly) | Total Added | Added per week
-----|----------------------|-------------|---------------
Squat | 2.5kg | 35kg | 1.75kg
Deadlift | 2.5kg | 35kg | 1.75kg
Bench | 2.5kg | 25kg | 1.25kg
Row | 2.5kg | 25kg | 1.25kg
Calf Raise | 2.5kg | 35kg | 1.75kg
OHP | 1.25kg | 17.5kg | 0.875kg
Dips | 1.25kg | 15kg+BW (13.5kg) | 0.75kg (1.425kg)
Chin ups | 0.625kg | 7.5kg+BW (13.5kg) | 0.375kg (1kg)

In the last half of the cycle there were weeks where I didn't feel ready to progress and repeated the last week's weight. Dips and chin-ups were more like every other week all along. Also, particularly towards the end, I used 1.25kg per week progression instead of 2.5kg on squat, bench, and row. Accessories I just upped whenever sets felt less than RPE 8.

this one?

not gonna lie, it sounds like a PB cover shoot :P

Fish oil usually has a couple of good types of Omega 3's in it ( DHA, EPA) with other oils mixed in.

You can also get your omega 3 from plant sources ,such as flax seed oil which is typically ALA. A substantial fraction of ALA will be converted to DHA/EPA in your body, so consuming DHA/EPA directly isn't necessary.

Non-fish sources are generally higher purity, and are less likely to be nasty, but if they're DHA/EPA they can be more expensive.

I get mine from http://www.amazon.com/Ovega-3-Omega-3-500mg-Vegetarian-Softgels/dp/B004LL7AXE - But that source could get expensive if you're planning on doing high-dose omega 3.

Coromega Omega-3 Supplement, Orange Flavor, Squeeze Packets, 90-Count Box https://www.amazon.com/dp/B000FFQATA/ref=cm_sw_r_cp_api_zeYozbXK1R8TZ

When I started adding in 1500mg twice a day of epa's it was a game changer for my recovery. I take three of these twice a day.
https://www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/ref=sr_1_8_s_it?s=hpc&ie=UTF8&qid=1473968244&sr=1-8&keywords=omega+3+fish+oil

this is what I use:

https://www.amazon.com/dp/B000SE5SY6/_encoding=UTF8

2 caps a day = 1g

4 caps a day if you're exercising/resistance training = 2g

https://www.amazon.com/dp/B000SE5SY6/ref=sr_ph_1_s_it?ie=UTF8&qid=1487568138&sr=sr-1&keywords=fish%2Boil&th=1

I take 1 per day in the morning with breakfast.

https://www.amazon.com/NOW-Ultra-Omega-Fish-Softgels/dp/B000SE5SY6/ref=sr_1_1_a_it?ie=UTF8&qid=1498225311&sr=8-1&keywords=now+foods+ultra+omega+3

• Multivitamin - Micronutrients (Vitamin D (1000-5000 iu daily, Magnesium 200-500 mg daily, etc)
  
• Fish Oil: 250-500mg combined EPA/DHA (skip you eat fish 2-3 times a week)
  
• Creatine : 3-5 grams per day
  
• Whey Protein: As needed to hit your protein goal
  
• Caffeine: 4-6mg/kg (optional, skip if you’re a coffee drinker)

Now Foods Ultra Omega 3

www.amazon.com/Now-Foods-Ultra-Soft-gels-180-Count/dp/B000SE5SY6/

That's kind of expensive. This stuff is linked elsewhere in the thread and is way cheaper. I mean, even if there are some fish burps with it, at least it's the right kind and is a load cheaper.

I know Deva has this but I don't know anything about pre-natal vitamins.

This is what I use.