Reddit mentions: The best vitamin b supplements

Damn, reading this is like reading my mind when I when vegan. I was so angry as well about being taught that meat and taking from animals was normal and alright. I felt like I had been brainwashed my entire life, and in truth, I had. I also used to be someone who made fun of vegans. How stupid I was being.


But the biggest thing that struck a chord with me is that I feel the same way about thinking of myself as a caring, compassionate, and empathetic person. I though I always tried to do the right thing. Somehow I just completely missed farmed animals.


I've been thinking lately, and we really are brainwashed into not caring about farm animals or even thinking of them as animals. We are taught that they are stupid, dirty, hard-headed, and common. We are taught that they are not worth saving or even caring about. We care about endangered animals but couldn't give two shits for pigs. It's depressing as fuck when you realize it.


I just want to say thank you for coming here and letting us know your thoughts and feelings. It's immensely important to me to read about other people learning and changing their behavior. It gives us all hope and it's another person standing up for the animals.


I appreciate you showing the posts that made you think. That's cool too.


Anyway, tips on becoming vegan- just know that it's actually a lot easier than you think it will be. And you don't have to be a health nut to be vegan either. There are tons of awesome vegan junk foods that will help you get through the change.


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Some of my tips:

1. Spend as much time in vegan online communities as you can. You learn a lot about nutrition, how to handle questions from non-vegans, tips on cooking, humor, commiseration, and other very important things. I prefer this very reddit sub r/vegan, but some people join facebook groups as well. Check out facebook or meetup.com to find other vegans in your area. I dig the facebook group ‘what broke vegans eat’ for meal ideas on the cheap.
   
   
   
   
2. Use cronometer.com- it's a free website that lets you track your food and it shows you how much of each macro and micronutrient you're getting. It's based on your height and weight, it calculates your RDI (recommended dietary intake) from that, and most foods are pre-loaded with nutrition info, though you can enter new ones that aren't found- you just need the nutrition facts section from the box. It really helps to know what your RDI are, even if you don't feel like using cronometer, though I suggest using it for the first 4 weeks of being vegan- honestly, lots of new vegans simply don't eat enough calories. I still use it, have been off and on since being vegan, almost 12 months ago.
   
   
   
   
3. Along the same line, if you don't really want to use cronometer, at least look up your RDI here. It helps to know your targets for calories, protein, etc. It is also a helpful aid when non-vegans give you shit about protein, you can ask them, "How much protein do you need in a day, in grams?" They won't have a clue most of the time.
   
   
   
   
4. One last nutrition tip: You'll probably want to start taking a B12 vitamin. There are tons of vegan B12 vitamins on the market, in pills, sprays, etc. It's the one nutrient that doctors agree on is not available on a vegan plant-based diet (although it’s actually from bacteria, and lots of livestock are given B12 shots anyway). I started off with one I got at Whole Foods, by Garden of Life which is a mouth spray and I also bought a D3 one while I was there because I had read somewhere that it was a good idea. They last a long time, I still have them. But I recently decided that I didn’t need to prove that I needed very few supplements just because I was vegan (which is true), but I don’t always eat a perfectly balanced meal 3 times a day, so I grabbed a vegan multivitamin and take that now.
   
   
   
   
5. Recommended reading: The China Study by Dr. Colin Campbell, How Not to Die by Dr. Michael Greger, Eating Animals by Jonathan Safran Foer.
   
   
   
   
6. Recommended viewing: Dr. Michael Greger's Nutritionfacts.org videos, especially this one. This one is a long one, but extremely worth it and a good preview of what you’ll learn when you read his book, How Not to Die. But his nonprofit website has tons of amazing videos on youtube. There is a short version of the first one I linked but I can’t find it right now. Anyone want to help me out? Dr. Melanie Joy's video on the psychology of eating meat. This one in particular will make you feel a lot better about how you’ve been able to think you’re a good, compassionate person and still eat meat. Seriously, it’s 14 minutes, give it a watch! Good documentaries: Cowspiracy (on Netflix- environmental impact of eating meat), Veducated and Forks Over Knives (both on Netflix- health aspects of veganism), and most people suggest Earthlings for the ethical/moral aspects. I… would only recommend this when you’re craving meat. I also highly recommend this Gary Yourofsky vid though some vegans find his attitude distasteful and off-putting. Hell, I think it’s an excellent video.
   
   
   
   
7. You might want to look into joining the Veganuary campaign, it's going on right now and has access to lots of helpful info/resources, as well as daily emails of support if you want them. Another helpful website is ChooseVeg.com as they have tips, recipes, free guides, meal plans, etc.
   
   
   
   
8. You will possibly experience some extra gas during the first two weeks of eating more fiber and beans, but that’ll ameliorate itself soon as your gut flora change. Also, you will probably crave cheese more than anything else. Some good vegan cheeses: Daiya Cheezy Mac which I get at Kroger in the ‘health food’ section, Follow Your Heart Mozzarella shreds, and Chao slices by Field Roast (both of which I get at Whole Foods or the local co-op. Beware that ‘Go Veggie’ is apparently not really a vegan cheese.
   
   
   
   
9. Get yourself a pinterest account if you wish to find lots of awesome vegan recipes, but if you don’t feel like searching through a ton, I recommend the following websites: Minimalist Baker , Reddit r/VeganFood , r/VeganFoodPorn, r/ShittyVeganFoodPorn, It Doesn’t Taste Like Chicken , Where You Get Your Protein , and The Edgy Veg .
   
   
   
   
10. Check out Happy Cow to find vegan restaurants in different cities. There’s also an app. And if you want to order, you can easily get vegan food at pizza places , taco bell , and other fast food restaurant chains.
    

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.

haha i don't know if you would say it's 'open' as such, i'm certainly no spiritual guru by any means but what I would say is that going vegan made me more conscious of the world around me and helped me become more compassionate in aspects which i wasn't aware of previously!

We're all on a journey and at different stages, but what I can say is that veganism certainly won't bring you any negatives as long as you do it right.

If you're also interesting in healing your pineal gland you should also stop and completely avoid products with flouride in them; toothpaste and mouthwash (if you use mouthwash) are the primary culprits of flouride. If you're from the UK this toothpaste is great and I would recommend getting this one or any flouride free fennel toothpaste as it tastes the best (imo); http://www.naturalcollection.com/shop/fluoride-free-fennel-toothpaste-by-kingfisher/?PCode=DSGPESS15&gclid=CjwKEAjwwOvABRC08aedoZ_lnTMSJACs_cbu4oHygX2JziWoQffp5AviI1caU8_RekW3ieZeIHp_3xoCwwvw_wcB

ALSO TAKE A B12 SUPPLEMENT; this is my one of choice as it's easy to use and tastes pretty decent https://www.amazon.co.uk/Garden-Life-Organics-Methylcobalamin-Raspberry/dp/B00K5NEPJY

Some good ideas for things like smoothies to incorporate spirulina into your diet could go like;

2-3 bananas

Some almond or whatever nut milk you come to enjoy or water

1/2 tablespoon of spirulina or wheatgrass powder

1 tablespoon of hemp/flax/chia seeds

cup of frozen berries of your choice.

Some good breakfasts could be
2 cups or 40 grams of oats, almond or nut milk of choice with banana and/or brown sugar.

avocado and marmite on toast.

fruit platter; watermelon, bananas, apples etc

Lunch time
Sandwich with avocado, carrot, watercress, tomato, cucumber onions whatever you feel like chucking in there.

Dinners;

Curries; rice, sweet potato/normal potato, portabella mushrooms, broccoli, courgette and corn with vegan curry sauces (if you're from the UK sainsbury's have the best variety)

Noodles; soba, rice, udon or wholewheat noodles with mushrooms, kale, courgette, broccoli and corn, accompanied with a good sauce you can find.

There are so many recipes and options available I don't really know where to start to be honest haha, but just look around this subreddit, youtube and the internet there's so much info and interesting food recipes.

Thanks, /u/lilsavito! Happy to be of service:)

I started Adderall for the first time just a few months ago - I was already eating well and the adderall wiped out my appetite but got super-thirsty so juicing is a great solution. You'll feel physically a lot better when you do it. Make sure to mix superfood-veggies/low-sugar fruit and go easy on high-sugar fruit.

Here's the juicer I have: https://www.amazon.com/gp/product/B003ZDNKSS/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

It's very easy to use and clean (important!) and my only issue came after I dropped the lid on the floor and there was a minor crack, still works fine. Really juices well for the price.

I'm working on a simpler, at-a-glance version of my on days / off days list - will post it here soon, hope folks continue to find it helpful.

Regarding my routine: in actuality I reliably take the Emergen-C / Fish Oil Pills / Vitamin D / Melatonin pretty well. I do believe they've helped with my energy levels and sleep regulation. I DONT exercise as much as I want to - I am convinced exercise will be super helpful but I also have a bout of depression so am working on it....but I despise exercise in general, so this list helps those who also despise it - the key is to make it as easy to do as possible so you can't talk yourself out of doing it, and to honestly tell yourself "well done!" after trying it, even if you only worked out for a minute the first time, it's a huge help to pat yourself on the back and encourage yourself for any effort you're making.

My productivity has been touch and go - biggest problem for me is making sure I'm not on the computer (reddit, surfing web) when my meds kick in cause they make me hyperfocus and spend HOURS online doing nothing else. The only way it helps me get things done (cleaning, errands, projects, work, etc) is to stand up and tell myself i'm not sitting down again till I start part of my project. I did this last night with deep cleaning my apartment and once I made myself get started, I worked for like 6 hrs no problem.

Other people have mentioned L-theanine - it's supposed to be great with increasing motivation/decreasing depressive symptoms. Here's the kind I got based on a recommendation: https://www.amazon.com/gp/product/B00TXY32FY/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Will update to let you know if that helped! You have any tips to offer?

the only nutrient that is harder to get on vegan diet is b12 as far as I know. everything else will just require you to learn and change your habits a little bit.

• B12: I take this brand, which is a little pricey, but is very high quality. Contains both methylcobalamin and adenosylcobalamin, and does not contain any additives. If you set a price alert on camelcamelcamel.com you can also get it for pretty cheap (I got a years supply for about $24 dollars a bottle). One bottle should last you a month or possibly more.
  
  as for other nutrients that are important to make sure you're getting, vegan or not:
  
  
  
  
• Zinc: this is a good brand if you want to supplement with it. pumpkin seeds are a good whole food source.
  
  
• Iodine: Spirulina is a good source, a daily serving will get you about 30% of the RDA, and spirulina is kinda like a whole food multivitamin. High in protein too. Sea vegetables like dulse (would recommend getting atlantic only) are great sources of iodine. I put a tablespoon or two in a smoothie that I have regularly.
  
  
• Omega 3 (EPA/DHA): Pure encapsulations is generally a good brand, though this particular formulation seems to melt/stick together. They'll probably fix that. You can also get them from flax seeds (either ground, or blend them), hemp seeds, stuff like that. Make sure you're getting a good balance of EPA and DHA-- some things just contain a lot of DHA.
  
  I handle most of those just by taking b12 supplement in the morning, and sticking some flax, hemp, and pumpkin seeds as well as dulse flakes in my smoothie. Once it's a habit, you don't need to think about it anymore.
  
  As far as any other concerns, it's just about making sure you're eating enough, as vegan foods are less calorie dense and so if you eat the amount you're used to eating, you won't be eating enough; and eating a wide variety of fruits and vegetables somewhat consistently. Adding a bunch of things like raspberries, frozen wild blueberries, spinach, kale, cilantro, etc to a smoothie in the morning also makes this easy.
  
  Making fruit a big part of your life also makes things easy. Apples, bananas, avocados, dates, mangoes etc are great, easy snacks.
  
  Make steamed potatoes or other veggies-- it is so damn easy! You just wash the potatoes, put some water in the bottom of the pot, steam for 15-30 mins (until a fork can go all the way through), and then toss with some herbs, olive or coconut oil, and sea salt, and you have a delicious filling dinner.

Regarding your question about helping the environment: http://thevegancalculator.com/ <-- Go here and put in "1 year" into the calculator. Just one year, you're saving almost half a million gallons of fresh water, 15 THOUSAND pounds of grain, 11 THOUSAND square feet of forest and 7 THOUSAND pounds of carbon dioxide (compared to a typical animal-including diet). The calculator is supported by sources. Just by changing a few minor things about your lifestyle, you can have an incredibly drastic impact on the world.

​

TL;DR regarding expense and difficulty - if you live in a very rural area in the USA, it can take some difficulty to find a good source of cheap bulk beans / lentils / vegetables / bulk (by weight) dried veggies. But they're sooooooo cheap; normally you can eat for $1-2 a day, plus B12 vitamin expenses ($5 a month).

​

Longer explanation regarding expensive/difficult: Expense is very low; I pay much less now for food than before going vegan. Difficulty may vary depending on where you live. I happen to live in Denver, and it's very easy for me to find pretty much any substitute/vegetable I want. If you cook your own meals, there's really nothing different about cooking vegan - just use vegetable oil/avocado oil instead of butter, and buy veggies instead of meat. That's about it. Just make sure you eat a lot of beans or lentils or tofu.

​

When I first became vegan, I was hit with the reality of vitamin/protein differences - I needed to purchase some vitamin supplements. Here's the list I have:

• Vitamin B12 (vegan source) - $5 a month - https://www.amazon.com/Deva-Vegan-Vitamin-Dissolve-Lozenges/dp/B001GAOHTS
  
• Protein Powder - $22 a month - https://www.amazon.com/Orgain-Organic-Protein-Chocolate-Packaging/dp/B00J074W94
  
  ​
  
  These two made a big difference in my life. About 3 months after going vegan I started having some troubles related to protein (I work out a lot and my body wasn't used to the lower intake). I try to hit about 90g of protein a day (I am a reasonably athletic 6' male). I think a lot of vegans downplay the issues involved with protein - it's the source of a TON of jokes in the vegan community - but the truth is a lot of vegans simply don't get enough protein. And then they fall back into eating meat because they didn't know better. Which is really pretty silly because it's incredibly easy to supplement if you can't get it in your diet.
  
  ​
  
  Other than what I've mentioned above, here's some things to consider (this list is HEAVILY biased towards a lazy, no-cook approach. If you have any cooking skill, just cook your own veggie meals, they're awesome, cheaper and fresher than anything listed below, but this is for the lazy days):
  
  
• If you like cheese, vegan cheese substitutes cost about the same as dairy cheese
  
• If you like milk, vegan milk (ANY type) is typically cheaper, better for you, and better for the environment than dairy milk
  
• Most oils, spices, salts, flavorings - are already vegan. There's no real change needed here. Butter costs more than vegetable oil anyway.
  
• Most BBQ sauce, buffalo sauce, spicy sauce, etc - all vegan generally.
  
• Most chips and junk food is already vegan. Except for the "flavored" sour cream/cheese type chips.
  
• If you like easy food/frozen food, Target sells a whole boatload of vegan microwave stuff (Gardein and others). "Chicken" nuggets, Fried "fish" sticks, "Chicken" wings, etc. Even Ben & Jerry's has a bunch of dairy-free vegan ice cream.
  
• Speaking of dessert, vegan desserts are cheaper and easier to make (and safer!! you can lick the spoon - no eggs!). And they taste way better.
  
• If you like burgers/hot dogs, check out Beyond the Meat. It's now cheaper than beef and is freaking amazing. They even sell it at Target now.
  
• Most bread is already vegan (just check the label). Vegan bread is generally cheaper than non-vegan.
  
• Most cereal is already vegan (just check the label).
  
• Most restaurants in the US charge less for veggie-based items. Although it is VERY true that you'll have a much more restricted menu choice.
  
• Fries are generally vegan, except for a few places (McDonalds, Buffalo Wild Wings, Smash Burger are the only ones around here that don't have vegan fries)
  
  ​
  
  Finally, there are a few things I'd like to point out in MY PERSONAL OPINION that might turn you "off" of vegan foods if you try them off the bat (a lot of people buy terrible choices and then say "vegan alternatives are bad". No, they are just poor choices lol)
  
  
• Avoid buying Daiya products if you want a realistic cheese/dairy alternative. They are the lowest common denominator. They are readily available everywhere for cheap, but they don't taste very good. Try to find Miyoko's or Follow Your Heart instead.
  
• Some substitute items are coconut based, or cashew based, or oat based, or whatever-based. There is a reason that 50 alternatives exist. Some people like some, some people like others. You know how you go to the store, and there are 50 different BBQ sauces, and the ONE you like is sold out, and you're super bummed? Yeah, same thing for vegan items - brand differences, tastes, and preferences exist - just because it's vegan doesn't mean it's any different than other products. Too many people say "vegan food" when really that lump-category doesn't exist.
  
  ​
  
  The best advice I can give is to JUST TRY IT. Just go a few days making vegan food. You don't need to say "I'M GOING VEGAN", you don't need to have some public moment - you can just privately try it out. It's pretty fun!

Doctor's Best multivitamin

It has the best form of everything (no synthetics) at a reasonable price, but you might need to limit methyl b12's depending on your VDR taq status. Check this out for more: http://methyl-nation.com/comt-vdr-taq-the-mutation-series/.

Taking one of these multis a day (says to take 3) hasn't given me any overmethylating symptoms so far. Each capsule has way more of everything compared to your average multi, so 1 should be good to shore up an otherwise healthy diet avoiding folic acid wherever you can.

Here's another idea I've been toying with and might try myself, in case you can't tolerate any methyl b12: make your own "multi" stack with minerals and a b complex, adding L-methylfolate (only need half of these) and hydroxy/adenenosyl b12 seperately if you want those. This leaves A/C/D/E/K which I believe can be pretty much covered in a healthy diet and supplemented cheaply (D+C). If you have GSTP1 mutation, you should be avoiding supplemental E.

That B complex has the best forms of the other B's and leaves out Folic Acid and B12 for us. There's another, cheaper brand on amazon without Folic Acid but it has cyano b12. I'm not sure why cyano b12 is so bad to be honest - everything I read on the net about it is kind of vague/woo-woo, but I'm erring on the side of caution anyway (at a cost to the wallet!). Perhaps you can enlighten me?

Hope this was helpful, good luck.

edit: found this on knowyourgenetics.com

>Cyano B12 contains a cyanide molecule. So when you take cyano B12 your body must first turn
it into hydroxy B12 in order to use it, and then must find a way to get rid of the toxic cyanide
molecule. We all know cyanide is a poison even if the rest of the B12 molecule is good for you.
The body actually uses hydroxy B12 in order to detoxify cyanide. So, not only is cyano B12 not
the form your body ultimately needs, but taking higher doses of cyano B12 may actually deplete
your hydroxy B12. So why would anyone use cyano B12 if it can be toxic? Well, in low doses it
may be helpful for the eyes, but for the most part cyano B12 is used because it is much less
expensive, and a form of B12 that is easier to keep stable.

Alright so honestly it sounds like as long as you get hydroxy, a little bit of cyano isn't a big deal (cyanide fears are majorly overblown reportedly). With that said I'm going to probably go with this B complex that's a much better value & low in cyano b12.

It is pretty common for people to transition. Personally I started out committing to "meatless Mondays", which after a month or two turned into only eating meat when going out, which then turned into fully vegetarian and later vegan.

I found having this transition period was really helpful to me because it allowed me time to learn new foods that I genuinely liked and combine them in healthy ways. It didn't feel like I was making much of a sacrifice, and I actually looked forward to trying new recipes and figuring out ways to tweak and improve upon the ones that I liked. I think this is important for a lot of people, because some folks get burned out eating a bunch of bad foods that they don't enjoy and don't leave them feeling good.

As far as nutrition, you'll want to make sure you are eating plenty of whole grains, beans/legumes, nuts and seeds to get protein, healthy fats, fiber and micronutrients like iron. And lots of fruits and vegetables! Dr. Greger's daily dozen is a great rule of thumb to go by.

The only nutrient that you get from animal products that you can't get from plants is vitamin B12. Personally I take these twice a week. Some people also find it difficult to get enough iron. You might want to track your nutrition with a service like Cronometer or an app like MyFitnessPal.

A few random pieces of general advice:

• You will probably have to fart a lot at first and might get some stomach cramps from your increased fiber intake (especially if you start eating a lot more beans, lentils etc -- which you should). This is normal and will subside over time as your gut bacteria adapt to a more plant-based diet. Most people in Western societies eat fiber deficient diets so this is a good thing once your body adapts!
  
  
• You will probably have your diet questioned by friends, family, colleagues/peers, and even random people, and probably many times. You don't have to discuss or justify your reasons if you don't want to. You can just say something as simple as "I feel better this way".
  
  
• As far as meat substitute products go: Gardein brand has the best chik'n nuggets (I like most of their products tbh), Field Roast has the best hot dogs, Tofurky sandwich slices and sausages are pretty good too. Most brands of veggie protein crumbles (like ground beef) are interchangeable for recipes like chili or spaghetti sauce so I buy whatever is cheapest. If you have a Trader Joe's, their soyrizo is incredible for tacos, burritos, and dips.
  
  
• Finally, if you find yourself sliding back into old lifestyle habits, don't take that as a sign that you can't commit to this and give up. Be proud of the progress you've made, and keep moving forward!

He needs to have his anxiety and his sleep apnea addressed dually. There are some benzos that are less addictive but honestly restoring your sleep is worth being addicted to ativan, which may be my current situation.

So, load up on the proven non prescription anxiolytic agents which include fish oil(in fatty fish or supplement form), ashwagandha(supplement only), l-theanine(in tea or supplement form) and throw them at him.

https://www.amazon.com/Strength-InnovixLabs-Concentrated-Odorless-Burp-Free/dp/B00FM9KNSI

Thats what I used to take, it was the first one that made me go, "Oh okay this is actually making me feel better" instead of "Eh its placebo?" I only got noticeable effects when I took a serious amount, like 5 of these horse pills a day. Which is beyond the scope of most studies and why only a few report anti anxiety effects.. I think. https://examine.com/supplements/fish-oil/

Im basically just linking you the supplements I used here not selling anything. Its just the ones I can personally confirm to have worked.

Ashwagandha ksm-66 on amazon anything with decent review count and quality https://examine.com/supplements/ashwagandha/

L-theanine, high reviewed amazon products typically fine something like this

https://www.amazon.com/L-Theanine-200mg-Relaxation-Powerful-V-Capsules/dp/B01BD29KHW

https://examine.com/supplements/theanine/

Vitamin D.. if your boy isnt getting any sunlight like it sounds(working afternoon/nights then sleeping forever) is important. extremely cheap too

Ok so ashawagandha is your heavy hitter here even though by itself it wont really come near xanax levels of "good". However, over time I have found these things to approach benzo levels of anxiety reduction. Like fairly quickly, weeks. And theyre sustainable, no prescription.

Now, you can also buy your own cpap and adjust the settings. Honestly, a lot of us went in for a sleep study and then got thrown to the fucking wolves. They send us off to the durable medical supply depot to get our cpap and set the setting then tell us good luck fella and we dont get our cpap to work for months/years. People here can help you adjust it, its easy.

For you, these things arent bad either.. Fish oil and vitamin d are good for overall health for anyone. Ashwagandha is specifically useful for chronic stress related anxiety. Buy some ear plugs and let him thrash himself out until you get it sorted. Its not mean, its love.

B12 is not a huge concern. Your body creates reserves of it that can last longer than a year. So even if you aren't getting it daily you won't be deficient as long as you get it sometimes. Although some people have a rare disease where you need regular injections, but you would know if you had this problem, it's unrelated to diet. The best type of b12 is methyl b12: http://www.amazon.com/Jarrow-Formulas-Methyl-B12-1000mcg-Lozenges/dp/B002FJW3ZY/ref=sr_1_2?ie=UTF8&qid=1374156839&sr=8-2&keywords=methyl+b12 it's what is most widely available in nature. The most popular type though is artificially produced from bacteria ( Cyanocobalamin). This type converts just fine into a form your body can use though. Some like to claim that it isn't good enough, but that claim is not strongly supported by evidence. However methyl b12 is definitely more bioavailable so I use it to supplement maybe twice a week plus I eat fortified tofu, tempeh and soy milk and nutritional yeast. Many other things are fortified with it as well these days, so it may never be a concern. Although be careful with just using nutritional yeast, the b vitamins break down if it is stored too long or cooked too long at a high temperature. Also be careful if you tend to avoid processed foods completely, you may need to supplement. Is extremely safe to supplement b12 even in high doses so don't fear. Some labels will say 1000x RDA and that's totally fine for b12 (not for all vitamins though), you just pass the excess. Also, don't get too caught up in the idea of things being "natural". Natural, whatever that means in the days of cars planes high tech farms computers and biotech, does not necessarily mean safe or healthy. We've come a long way as a species to save ourselves from the great harms of nature. To begin with, a vegetarian diet is not that natural, it's just ethical and efficient and in many ways healthy (although you should not be vegetarian if your only motive is optimal health). Agriculture at the level required to support an all veg diet is a relatively recent occurrence in human evolution. Other things to be aware of: vegetarians often have trouble getting iron, zinc, vit d, omega 3s, and calcium. So try to incorporate more foods with these into your diet if you don't choose to supplement.

skinny white privileged vegan kid here (don't think I'm low on empathy or have a closed mind though):

wouldn't judge you for doing what you need to do, but a vegan diet is less expensive for a given quality (i.e. an organic, local omnivore diet is more expensive than an organic, local vegan diet; and a conventional omni diet is more expensive than a conventional vegan diet). There's a reason that the staple foods in third world countries (rice and beans, lentils for example) are vegan.

===

I'd aim for a high carb low fat vegan diet consisting mainly of whole foods, i.e. non processed foods. Per calorie these are also usually less expensive because you do the preparation. This will mean a lot of cooking on your own, and if you don't have time to do this and need to rely on processed foods, that's okay too, do what you need to do. I'd make meals out of bulk staples like rice, beans, and lentils; and then add whatever fresh veggies and fruits your budget allows on top of that. It will definitely be important for your nutrition to have a variety of fruits and vegetables, so the more the better, but these are typically more expensive than staple grains and legumes, so do whatever is possible. If you can't get fresh fruit, try Wyman's frozen wild blueberries.

===

You'll also need a b12 supplement and probably iodine as well, as going without them will lead to severe cognitive problems. Most people get b12 from meat because animals are injected with synthetic b12. This is a good b12 supplement because it has no additives and contains both methylcobalamin and adenosylcobalamin, but despite the fact that it'll last you a month, it's expensive (about $1 per day-- the price fluctuates though, and I've gotten it for $25 a bottle) so get whatever you can afford.

===

Dulse flakes are a good source of iodine and you can use these like you would salt, as is spirulina which is kinda like a whole food multivitamin (has some b12 too) which is probably your best bet to make sure you're covering all your bases, but again, whatever you can afford. I believe most salt is iodized so if you use an iodized salt that is probably good enough, though my personal belief is that the naturally occurring version is a better bet.

===


Good luck.

Hey, that's awesome!

First and foremost, educate yourself about nutrition. Seriously, nobody wants to further affirm the stereotype of the malnourished vegan, especially as an athlete or with somewhat athletic ambitions.

For nutritional information I would recommend the following resources:

Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet: A book with a lot of nutritional information.

Veganhealth: Website that has all the information about nutrients that need attention in a vegan diet and more. (Especially read up about B12 and take a supplement! I take the one I linked, because it's super cheap and vegan.)

Learn about complete proteins.

 

There are websites aimed at vegan athletes like these:

Tips from a Vegan Athlete plus meal recommendations

Meal Plan, information and a real life vegan bodybuilder

Some possible problems and their solution


 

Other stuff:
List of vegan athletes: Great as an inspiration and for that moment when people will try to tell you that it's impossible to build muscle on a vegan diet.

I love tofu, which has a lot of (complete) protein and I especially like this recipe.

Eat tofu, seitan and for the cheapest option rice with beans, lentils, chickpeas etc. Also plant milks, bananas, spinach, oatmeal, nut butters...


 

As a new vegan, you might find some of the things useful I posted yesterday. Skip the text at the beginning and especially take a look at the things about nutrition. I like to recommend the accidentally vegan foods as well.

Good luck! If you have any questions feel free to ask :)

r/veganfitness can probably help you better than I can, but as a starter:

• Seitan is very high in protein, very low in calories, and pretty cheap and easy to make.
  
• Rice (or quinoa) and beans make for a good, cheap, protein rich meal.
  
• Lentils/beans/nuts/legumes in general are great sources of protein.
  
• Don't get scared off by the soy myths. Tofu and tempeh are great sources of protein, and super versatile.
  
• I'm a fan of Vega protein powder and NuGo Slim protein bars (Chocolate Mint, Crunchy Peanut Butter, Coconut, and Espresso are all vegan).
  
  Edit: Oh, and don't forget to take B12. I take one of these once a week: https://www.amazon.com/Jarrow-Formulas-Methylcobalamin-Supports-Lozenges/dp/B0013OQGO6/ref=sr_1_4_a_it?ie=UTF8&qid=1550855122&sr=8-4&keywords=b12+chewable

IMO: don't announce to your parents. Make it a transition, phasing animal products out as you learn how to follow a vegan diet. That way you'll probably avoid fears about your health and other related things, and it'll be easier for you (and more likely that you stick with it).

You could say something like you're working to reduce your consumption if you're asked. The word vegan can be scary to some people.


Make fruit a staple would be my advice for diet. Super easy + healthy + tasty. Steamed potatoes (with other stuff if you like, but I like them on their own with a bit of salt and cayenne) are a super easy satisfying meal, which you will crave as you make the switch. Also be sure you're getting critical nutrients (not that a vegan diet makes you any more likely to be deficient than the standard american diet)-- b12, iodine, and omegas are the big ones I think (the linked brands are the best ones I've found). Those supplements are expensive, but it helps that you don't need a lot. A bottle of the b12 could last you two months, and iodine could last you a year.

Spirulina is also like a vegan whole food multivitamin/mineral and good source of easily assimilable protein.

Fellow vegan here (yay!), I have a lot of sympathy for you in this situation because my OCD gave me obsessive thoughts that I was going to harm animals too. I think it's a theme in OCD that's going to become commoner as more and more of us try out being veggie, though right now it's not very much recognized.

This is most likely just a regular episode of Harm OCD. If you're having feelings of anger and frustration, that's not unusual, OCD can be seriously frustrating.

If CBT and meds haven't worked for you so far, please don't give up. There are a LOT more options than just the basic antidepressants and one-size-fits-all CBT. Most of the research shows that when someone's CBT doesn't work the first time, it's more likely to be because the CBT was done wrongly by the therapist, because it wasn't done for long enough (average recovery time for severe OCD isn't 12 weeks, remember, it's actually 6 -18 months, because the brain heals more slowly), or because the patient had difficult stuff going on in their life that made it harder. It doesn't mean CBT and exposure therapy will never work for you. It technically works for pretty much everyone, the only difficulty is that it's emotionally hard to do. My first try at CBT was completely useless too, but it's working amazingly now that I've discovered I had an underlying health condition and I work with an OCD specialist. So please try seeking help again, preferably with somewhere that specializes in OCD ( this NY centre can see you by Skype and they're amazing, if you can break into your savings and afford it, http://www.cognitivebehavioralcenter.com/ ).

Also, there are a lot more meds you can try than just the standard SSRIs. I keep a folder of the newest scientific research on this, and there are new categories of drugs being tried for OCD that seem to be working better than the old ones that affect serotonin. There are also accounts of OCD sufferers who've had success re-trying the basic SSRIs but adding in another drug (like an antipsychotic or an NMDA-agonist) on top. I completely understand your wanting to avoid the meds if you feel they're dong nothing, but I guess I'm just saying: 'not all meds are the same'. There are old-fashioned meds that don't work that well, and there are newer ones that are sowing promise if you're willing to experiment with a psychiatrist.

One thing I would point out is that sometimes us vegan folks have to take extra care over certain brain nutrients, because if we get low in them, they can make our OCD worse, and they're sometimes found in plants that we tend not to eat much of (like, am I going to eat twenty brazil nuts a day to get extra selenium? No, I am not!). There's some evidence showing that the meds for OCD can work better if you take them with supplements: http://www.news-medical.net/news/20160426/Nutritional-supplements-can-enhance-effectiveness-of-antidepressants.asp

Do check that you're getting enough B12, zinc, magnesium and omega-3s. My OCD improved a lot when I made sure I was getting these! They're available without prescription and can easily be got off amazon or ebay. Message me or ask for help around here (or the nootropics reddits) if you want to try them but you're unsure about which type to get(the omega-3s are best got from capsules derived from algae, for a vegan source).

One thing you can also try an alternative to standard meds is inositol ( https://www.amazon.co.uk/Jarrow-Inositol-Powder-227g-Vegan/dp/B0013OUKPC/ref=sr_1_2_a_it?ie=UTF8&qid=1485942385&sr=8-2&keywords=inositol ), which works similarly to an antidepressant but generally without the side-effects. It's similar to a b-vitamin, and generally a mild and harmless substance. You can take 1 or 2 teaspoons stirred into a hot drink each morning, and many people with OCD find it helps. I

I dont know if you take any vitamins or supplements, but these b-12's are awesome! They help greatly with energy and stress relief. They're very inexpensive, sublingual so they just dissolve in your mouth for faster results, they are the superior form of b12-the methyl form so they don't have to be broken down by your body.

Also, a good quality vitamin c taken daily would also help keep the energy up and stress at bay. I would suggest a liquid form, because a lot of people don't realize that when we take vitamins in pill form, we barely absorb any of it. Vitamin C crystals or powder can be added to any drink and it gets right into the bloodstream for quick absorption.

Your caffeine intake will probably go down quite a bit by adding these two natural alternatives. Plus, you'll be nourishing your immune, nervous, and endocrine system rather than depleting it.

Hope this helps!

Welcome! The peace of mind and heart that goes along with it is a wonderful feeling. Let us know if we can help you in any way!

Our favorites from TJs:

Nuts, pumpkin seeds, sunflower seeds (I buy all 3 - raw, roasted and unsalted, roasted and salted), marinated vegetables, grilled artichokes in oil, hearts of palm, firm tofu (we buy 8 at a time!), sourdough bread, pumpernickel bread, peanut butter, almond butter, sunflower oil, arugula (if whole foods doesn't have it, I get most of my produce from aldi and whole foods), cashew yogurt, animal crackers, fried rice, japanese fried rice, black bean & corn enchiladas, multigrain crackers, rice crackers (I try to stay away from buying too many junky carbs but sometimes the kids come with lol and sometimes we'll get the soy ice cream), popcorn kernels, umami mushroom seasoning...there are quite a few other vegan things.

My friend loves the soy creamer (I just use unsweetened almond milk in my coffee).

Consider taking a b12 Methylcobalamin sublingual. You don't need a huge amount a day unless you're very low. https://www.amazon.com/Deva-Vegan-Vitamin-Dissolve-Lozenges/dp/B001GAOHTS/ref=sr_1_20?keywords=vegan+b12&qid=1569115000&s=hpc&sr=1-20

If you haven't watched any Earthling Ed https://www.youtube.com/channel/UCVRrGAcUc7cblUzOhI1KfFg, he is our favorite right now to watch. Also Humane Hancock https://www.youtube.com/channel/UCf_M41aNZ0tDeyP-32aPEIw

Feel free to message me anytime :D

You have type 3c or 4a hair, but the photo is kind of blurry.

The Roots Naturelle Virgin Hair Fertilizer Conditioning Treatment is pretty good for growing hair. When I tried it once my hair literally grew overnight, but I also used it with an argan oil condtioner. A lot of people on this sub use that argan oil shampoo, argan oil supposedly grows you hair.

How do you detangle your hair? You should do it wet, with a detangler or leave in. Start at the ends of your hair and slowly work you way up. Kinky Curly makes the best detangler out there IMO, and they also have a hard water shampoo, gel and hair oil.

Mane and Tail Herbal Gro is a cheap hair growing shampoo that's petty popular with people who have curly hair. It works for me just as well as the argan oil shampoo, however it sometimes gives me acne.

Try putting a shower cap on when you sleep. It keeps the moisture from escaping and can help grow you hair. It also keeps your hair from getting messed up, you only need to wash it once every week or once every couple of days. Some people wash with conditioner every couple of days or every week but "clarify" with shampoo once a month.

Also you should check out r/blackhair if you don't already know about that sub. They might be able to help with protective styles and other junk. I'm just assuming you're black because of your use of the term "big chop" which means you hair takes relaxer. I see a lot of people over there transitioning to natural hair. Although admittedly most of the users are teenaged boys asking what a fade is.

Edit: Oh also take some Biotin

> homozygous for C677T....Might this be what OP has?

Essentially there are two genes (that we currently know of) that impact how your body processes folate. One is *677 and the other is *1298 (where the * can be A, C, or T depending on the mutation). You can inherit the mutation in one or both of these genes from one or both parents. 'Homozygous' for one of those genes means you inherited two defective copies of that gene, one from each parent. 'Heterozygous' means you only inherited one defective copy. But each gene is treated separately and carries various risks and nutrient concerns. So the permutations are:

C677C = normal MTHFR gene #1

C677T = heterozygous mutation (one mutation)

T677T = homozygous mutation (two mutations)

A1298A = normal MTHFR gene #2

A1298C = heterozygous mutation (one mutation)

C1298C = homozygous mutation (two mutations)

OP said:

>I have one copy each of the two heterozygous MTHFR mutations

This means she is heterozygous for both genes, so she has C677T and A1298C together. I don't know the status of your 1298 gene, but your statement indicates you have the T677T variant which is two mutations of the 677 gene, one from each parent. If you also had a defect in your 1298 gene, the doctor probably would have noted it (although it doesn't hurt to confirm). The level of mutation you have will determine how much of an impact there will be on your dietary needs. From the Masterjohn page:

>There’s a good chance you have an MTHFR polymorphism. In some populations, the percentage of people who do not have either at least one C677T allele or one A1298C allele is only 15%! Most of the research is on the homozygous C677T allele because it’s the strongest variant. But actually the two alleles and their combinations simply cause a graded decrease in the activity of the MTHFR enzyme. One A1298C allele decreases its activity by 17%. One C677T decreases it 33%. Two A198C decrease it by 39%. One of each decreases it 53%. Two C677T decrease it by 75%.

So OP (according to these numbers) has a 53% decrease in their MTHFR activity (folate conversion) while you have a 75% decrease.

For more reading, here is another page discussing the variants.

As for the prescription, you can get a very similar product for much cheaper from non-prescription brands like Jarrow (here or here). If you are trying to match the product you were prescribed, look for a product with 3000 mcg methylfolate, 35 mg of P5P B6, and 2000 mcg of methylcobalamin (B12). Note that the dosing of folate is quite high in that product which some researchers (like Masterjohn) don't find terribly useful. Read around on his page for a bit and decide for yourself what you think is best, but if it was me (not medical advice!) I would replace that prescription with something cheaper and very likely just as effective. You can also look into choline supplementation since that is likely to be an issue for you as well with such a strong mutation.

I'm in a similar situation - UC since 2000, had a flareup last fall, and never fully recovered my energy even though the flareup was controlled. Even though my bowel movements went back to normal, I was sleeping 12+ hours per night, and randomly falling asleep on the couch in the afternoon - and I was disoriented whenever my SO tried to wake me up.

Over the past few months, I've tried everything. I've been back and forth to my GI and primary care doctor, and also met with a rheumatologist, sleep medicine doctor, and a dietician. I was even sent for a sleep study, because they were worried that I might have narcolepsy (I don't)!

Of everything that I tried, these are the things that worked. I made each change one at a time, and each one improved my energy a little bit. I now feel almost completely back to normal:

1. Increased my Humira dose from every two weeks to every week. The theory was that I still had some residual inflammation making me fatigued, even though my other symptoms were gone. This improved my bowel symptoms more than I thought they could possibly be improved, so I guess there was some truth to that.
   
   
2. Cut back on my caffeine intake. I realized that I was trapped in a cycle of feeling exhausted, drinking more coffee, having restless sleep (even though I was sleeping the day away!), and feeling more exhausted. I stopped drinking coffee, which was incredibly rough at first - but I think I'm sleeping better now. I only allow myself one cup of black tea in the morning.
   
   
3. Re-read the side-effect profile for all of my medications, to see if anything I was taking could be causing drowsiness. I had been on an antihistamine nasal spray for years, and didn't think it was bothering me - but when I asked my allergy doctor about it, he said that drowsiness was a "very rare" side effect, and maybe I was more prone to it because of my underlying UC-related fatigue. He switched me to a steroid spray instead, and my drowsiness is gone - no more falling asleep on the couch! The fatigue remains, but it's more manageable now because I can now force myself to stay awake, even though I feel like crap!
   
   
4. Started taking a B12 supplement (this is in addition to my daily multivitamin). I bought the type that contains methylcobalamin, which is the easiest-to-absorb form of B12. It's a cherry-flavored lozenge that you dissolve under your tongue. However, if you have CD in your ileum, it might be physically impossible for you to absorb enough B12. Ask your doctor about B12 injections!
   
   
5. Increased my Vitamin D dose to 3000 IU/day (this is also in addition to my daily multivitamin). A few years ago (in a period of remission), I was extremely fatigued, and having difficulty getting out of bed in the morning. I was diagnosed with a vitamin D insufficiency - my blood level was 24ng/ml. I started taking supplements (2000 IU/day), and when the level got up to 56ng/ml, I felt awesome! I decided to stay at that dose indefinitely. With this last flareup, my vitamin D level dropped back down to 41, despite no change in my supplements. I'm now slowly increasing my dose, and my doctor is sending me for blood work periodically to make sure I stay in a healthy range (currently at 3000 IU, and might increase to 4000 IU after my next blood test).
   
   For some background on the vitamin D dosing:
   
   A lot of researchers are now suggesting that the currently accepted "normal" range for blood tests is too low, and actually represents the minimum level we should aim for - and that the current recommendations for dietary intake are too low to even get us to that minimum! There's also a link between vitamin D deficiency and IBD, though there's no definitive answer as to which comes first (there's a brief discussion, with a few citations, here.
   
   From what I've read, and what I've discussed with my GI and primary care doctor, it's a good idea to increase to whatever dose you need to get your blood levels between 50 and 100ng/ml - there are some tips here for how to do so. (Although the dosages might seem high, they're safe - many doctors prescribe 50,000 IU per week for patients with severe deficiencies!)
   

The way we make change with veganism is by taking our money away from people who exploit animals and by raising awareness, so if I have an accident, and if fixing it wouldn't take back the money or improve people's regard for veganism, I just forgive myself and let it go. If I dispose of the non-vegan thing instead of consuming it, it's mostly just because I feel icky about it.

I recently went vegan after being vegetarian for a few years. It was hard at first to think of what to eat, but the breakthrough that made me feel better about it was reminding myself that I can still eat whatever I'm craving in some form or another. I try to imagine exactly what I would want for dinner if I weren't even vegetarian/vegan and then I google "easy vegan ___." This has led to some great things like vegan eggs benedict (yum). You're working to help animals, so you've got to make it fun and treat yourself.

I also take a vegan multivitamin and B12 supplement so that I can eat whatever I feel like without worrying so much about whether I'm killing myself.

I use Biotin to grow my hair length and it works great and also does make my hair seem fuller. I think it's worth it. Let me find a link to the kind I use that I like better than the stuff at the grocery store.

Here. A little more expensive but I like them.

I hope it helps you and I sure hope this isn't a symptom of a bigger problem. Good luck.

At 5’8” 150 lbs is a fine weight depending of course on your body fat percentage. 135 lbs IMHO is way too skinny for that height. If you feel your body fat percentage is high then you’re better off doing strength training to convert that fat to muscle and build bone density rather than just cut to get skinny. Muscle mass has a lot of health benefits and it’s easier to maintain then just being skinny. Hell with some solid strength training under your belt you could easily weight more than 150 and look fit. BTW, I’m 5’8” and weight 168 lbs with probably about 15% body fat.

P.S. since you don’t eat meat, I highly recommend you supplement with b12, that is if you don’t already. B12 is really really important especially as you are in recovery. I recommend Jarrow Formula Methylcobalamin sublingual as it is the most bioavailable form and a solid third party tested form. Not sure if you do eggs or dairy or your reasoning for avoiding meat (I respect your choice) but I would also recommend thinking about doing pescatarian, eating fish or at least bivalves. Bivalves especially are great sources of nutrients and pretty environmentally sound food source.

Hmm, that's a good question. I am leaning towards yes, I would have still done it when I did. I am fairly certain the follicles in my temples are dead, so I would get a transplant regardless at some point. And considering how long it takes to grow in (3 - 12 months) vs. breast growth vs desire to present female, yeah, I definitely would. I didn't want to have boobs sticking out with a masculine, balding head!


I did consider the fact that FFS could bring my hairline down, but since it may be covered in Oregon sometime soon (so my endo says), I though I should wait to get it, and save me some money. That said, 2000 hairs cost me $8k in the USA (I got a Care Credit Card with 2 years to pay it off interest free).


Never ever quit the Rogaine!!! And if you are feeling like spending just a little more, here is everything I do:

• A nice, natural shampoo and conditioner. Only wash with shampoo every other day; your natural oils are a good thing.
  
• Get an Rx for Finasteride 1mg (Propecia is 1mg, and Proscar is 5mg that should be cut up unless its given by your endo as a blocker, for example, if you cant handle Spiro). I take morning and night, but shhhhh that's "bad form." I'm paranoid and have my husband get the extra dose via Rx. You can also get it online if you pay far more.
  
• Propidren OTC DHT blocker from Amazon.
  
• Hairfluence supplement (it has a lot of things a women's multivitamin would, plus more).
  
• MSM 1000mg taken 4x a day (There is a little bit in Hairfluence).
  
• Biotin 10,000mcg supplement (There is a little bit in Hairfluence).
  
• I take a Cal/Mag/Zinc supplement to counteract some hairloss from my seizure medication (AEDs commonly fuck up the nutrients your hair needs)
  
• Rogaine 5% Foammorning and night. I fucking hate it because it makes my hair stiff and gross, but I will switch to nightly only once I can pull of some feminine hairstyles. You can get generic [liquid] Rogaine that is drastically less expensive, but it's such a mess I couldn't stand it.
  
• The big budget item I have is my laser helmet. Cold Laser Therapy has been cleared by the FDA to treat hair loss but its pricey. Two years ago it cost me $600. People like to knock it, but hey, it works for me and they had them on display at the office I got my transplant at.
  
  
  At the end of the day, every doctor will say, "You are on testosterone blockers, you don't need Finasteride or Rogaine or XYZ because you don't have testosterone." I have yet to find a patient who agrees with that; even if you have female range T, that little bit can still make DHT which is a big culprit along side genetics. And frankly, all of this is cheaper than an insured Orchi., the only way you are going to get your T down to almost zero.
  
  
  Cheers, I'm off to get my first injection, which I hope puts the pedal to the metal.

I started it 2 weeks ago. Taking [this one] (https://www.amazon.com/gp/product/B01N232VFS/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1) and this one and am really liking it.

I am not trying to get pregnant. I am done having babies but trying to alleviate the symptoms of PCOS and it seems to be working really well!

Big PROS are my appetite is almost non-existent. I eat normally and my sugar cravings seem to be gone. I also am on keto but suffered from blowing my carbs at the end of the day from cravings. I also started going to be earlier and completely omitted alcohol which seems to be best friends with sugar cravings. However, even during the day, I am just not hungry and things with sugar don't even sound good to me. They don't sound bad...it is just not something I crave at all which is SUCH a difference. Usually, I was fighting the will power game for most of the day. So, that has been one of my favorite things so far.
Second biggst PRO is how much it seems to have helped with my mood/anxiety. Like big time. I have felt so much more calm and balanced during the day. It is a noticible difference. I really really like that! Feels like I can deal with normal stress now instead of getting confused if I am stressed or dealing with anxiety or if it is something that is genuinely a problem.

I have lost a pound since I started but I have been keeping strict with keto as well and started up exercising again...so, not sure if that can be linked directly to the inositol. However, I think it can be linked indirectly with the lack of appetite. It has been so easy to stay under a calorie/carb range.

I got my period within 5 days of starting to take the pills.
My periods had been pretty regular for about a year now since I started keto so I wasn't looking for too much help in that arena. So, it was kind of a surprise when I got it 9 days earlier than normal. HOWEVER, the good thing I did notice is that I didn't have nearly as many PMS symptoms as usual. No cramps, no sharp shooting pains, only a tiny bit of snappiness and my breasts were pretty sore but I can handle that if the rest is diminished.

Anywho...that is my current place with it and I plan to keep buying it no matter the cost. The anxiety help alone is worth the money. Hope that helps...and good luck to you!

As another raw foodist, let me give you guys another take on this. On a typical day, I'll start will a huge-ass smoothie (Kale, bananas, OJ, blueberries, wheat germ, water, filling a full 64oz Vitamix pitcher) that I will split up between breakfast and lunch. If I'm extra hungry, I'll eat some fruit here and there as well.

By dinner time, I'll be wanting a big salad (Big = 1 lb kale + 1 lb spinach + a large tomato + 1/2 avocado + a dressing made from tahini, garlic and lemon).

This may not seem like much, but have a look at the nutritional breakdown on Wolfram Alpha.

In the example above, I am getting 84 grams of protein, with good coverage in all the essential amino acids, sufficient Omega-3 and Omega-6 (in favorable proportions), huge amounts of most of my vitamins and minerals. My shortcomings here are vitamins D and B-12. I take a daily vegan multivitamin, a vegan D3 supplement and a B-12 supplement, just to make sure I'm not missing out on anything.

For exercise, I ride my bike an hour each way to work and back M-F. Between the food and the cycling, I stay in pretty good shape.

Hi there, I sense your hair is thinning due to a vitamin deficiency. I sense you should take a good quality vitamin B supplement, like this one: https://www.amazon.com/Jarrow-Formulas-B-right-Supports-Cardiovascular/dp/B0016003Z0/ref=sr_1_fkmr0_1_a_it?ie=UTF8&qid=1505639358&sr=8-1-fkmr0&keywords=vitamin%2Bb%2Bsuper%2Bcomplex%2Bjarrow&th=1

I also sense your body needs more calcium and vitamin D. As for the job you applied for, I sense that Ali has had a lot of applicants and is narrowing down the list as quickly as he can. It doesn't look like you've been disqualified, but he also hasn't completed the task of narrowing down the applicant list. I sense that you'll most likely hear back from him in 1.5 weeks or less.

I hope this helps, let me know if you have any questions :) Also, please share my link: http://clairvoyantreadingsforall.webnode.com/ thanks :-)

I take L-Theanine daily. And I regularly consume kava. How can I help?

Here's some info.
L-Theanine is great for managing anxiety. I take it every morning with a cup of coffee. Gives me great focus all day. I also take it at night with Ashwagahnda (another herbal supplement). Amazing sleep from this combo. I recommend SunTheanine (high quality and great price).

Kava can be heavy on the liver so depends on how you're wanting to consume it. If you drink it in its traditional form this can be harmful longterm. It feels like Xanax, is toxic to the liver in large quantities, and can give a hangover the next day when drank recreationally. But if in micro doses in pill form you're good to supplement with it at night to aid sleep.

Let me know how else I can help.

I take a supplement called Inositol. It’s supposed to help with various aspects of PCOS, from depression and anxiety to fertility and insulin issues. I’ll provide the Amazon link to you at the bottom.
Also, thank you for asking this question! When I asked my doctor if I could have a referral to an endocrinologist (insurance wouldn’t cover it otherwise) to find an alternative to Metformin, he suggested that I go to a weight loss clinic instead. It’s nice knowing there’s others out there with PCOS who needed an alternative to Metformin too. It’s great seeing how others are finding successful methods to cope and heal. I hope you find some answers that help and wish you the best!
https://www.amazon.com/gp/aw/d/B01JZNCZI2/ref=mp_s_a_1_7_a_it?ie=UTF8&qid=1527217478&sr=8-7&keywords=inositol&dpPl=1&dpID=41TEZR8OZ-L&ref=plSrch

For B12, I pop one of these every few days. I've never heard of it being affected by alcohol/marijuana use. It might also do you some good to also take a vegan vitamin D supplement, since most people are deficient anyways.

The nausea is not likely to be related to any specific nutrient deficiencies (a B12 deficiency usually takes years to manifest in any noticeable symptoms), but it is very possible that since you're probably eating different foods now than you did as an omni your stomach hasn't quite adjusted yet.

I'd highly recommend this book as a guide for healthy long term vegan nutrition. It's full of reliable science and teaches you how to be healthy as a vegan as opposed to some resources that try to convince people that a vegan diet is a silver bullet for anything and everything.

At this point, your blood results will be more likely to reflect your previous diet than they are your new vegan diet, so anything you see next Tuesday don't go 'OMG veganism is making me anemic/deficient/etc' based on those results. Also if you do have any deficiencies there are vegan solutions for all of them, so feel free to come on back and ask for more advice :]

Sounds like you need some more meals in your repetoire. What did you eat before?

While I'm waiting for your response, here are some of my favorite easy dishes. Some of them lend themselves to cooking in bulk. I find it very convenient to make large batches and then freeze leftovers in individual portions so I can just grab and reheat them.

• Oatmeal: Follow the directions on the package, flavor with jam, cinnamon and sugar, maple syrup, frozen fruit, peanut butter, or whatever else you like.
  
  
• Tofu scramble: tofu crumbled up around in a pan with onions, garlic, and the veggies of your choice.
  
  
• Microwaved potato or sweet potato: wash, poke holes in it with a fork, microwave on high for 5 minutes and then turn over and repeat until soft
  
  
• Pasta salad: Cooked pasta with tomato, onion and cucumber, salt, pepper and a dressing of olive oil and lemon juice.
  
  
• One pot lentil dish: Sautee onions and garlic in a pot (add other veggies too if you like). stir in one cup lentils and one cup rice, add 4 cups liquid (vegetable stock or water) bring to a boil, reduce to a simmer for 20 minutes. After 20 minutes, taste and season as needed.
  
  
• Black bean tacos: Sautee onions and garlic in a pot until tender. Add canned black beans with liquid. Simmer until creamy, flavor with salt, pepper, and lime juice to taste. Serve on tortillas with toppings of your choice (I like sauteed squash, spinach and hot sauce).
  
  
• Peanut noodles: Cook some rice noodles. Make a peanut sauce with peanut butter, sesame oil, salt, and lime juice. Throw in some tofu and green onions if you like, serve with sriracha.
  
  
• Pizza: Order pizza without cheese. Add avocado and hot sauce. Or hummus. Yum!
  
  
• Roasted eggplant sandwiches: Preheat oven to 400 F. Wash an eggplant, brush with olive oil, and wrap in foil. Bake the eggplant until the center collapses. Scoop out the insides (carefully, it's hot), season with salt and pepper, and serve on a nice bread with some greens.
  
  
• Creamy soups: I do this with all kinds of veggies, but the basic template is to sautee onions, garlic and my veggie of choice (I've used celery, mushrooms, leeks, broccoli, kale). Once they're tender, add clean quartered potatoes, cover with liquid (vegetable broth or water with bouillon cubes), bring to a boil, then simmer 20 minutes or so. Blend with an immersion blender or food processor, season to taste.
  
  The recipes above are very brief overviews, I can go into more detail on any of them if you're interested. And if you'll mention what your previous favorite meals are, maybe we can suggest similar recipes. If eating out is a problem, I can make some suggestions there too.
  
  If you don't have one already, get a vegan B12 supplement. It's essential. This is my favorite brand.

2-3 99mg potassium pills at once, taken with food and/or a full glass of water. You'll notice a burning sensation if you don't drink enough with it. With a meal and plenty of water, I've taken 6 or more at once with zero side effects, so 2-3 is definitely safe.

I'd strongly suggest eventually tapering up to one 22mg zinc per day - zinc is a very widely used cofactor. More info - https://examine.com/supplements/Zinc/

Almost any vitamin c should be fine. Pretty cheap, consistent supplement. For a B complex, anything is better than nothing, so if you've got one already, I'd recommend taking that (or half doses if you respond poorly, which isn't uncommon) until you get a new one. If you can find Jarrow B-Right, that's a good one, otherwise look for one with a similar formula. (including rough ratios of each component - some companies put absurd amounts of one B vitamin, and a comparatively tiny amount of another, which can exacerbate an already sensitive balance as you discovered)

https://www.amazon.com/Jarrow-Formulas-B-right-Supports-Cardiovascular/dp/B0016003Z0/

I do have excess hair on my chest and abdomen, but since it's only been a couple weeks, the jury is still out on whether that will change. My guess is that if it is helping lower my free T, then it'll help prevent more hair, but I'm skeptical to think it would reduce body hair altogether.

I'm using the Jarrow formula from Amazon. Just FYI - it does have a mild sweet taste, so it's best mixed with juice, tea, or another beverage. I do a 1/2 tsp morning and night - I read elsewhere that taking too much at once can cause stomach/GI upset, so I elect to split my dosage to be on the safe side since I'm usually pretty sensitive. Fortunately I haven't had any issues with it yet. I'm sure after starting you could ramp up to 4 grams (typical dose) if needed.

Our current stack looks like this and is still a work in progress. Please comment as to what might be better options, thanks!.

Updated 8/30:

Protein Smoothie - Garden of Life, 1x/day in am
https://www.amazon.com/Garden-Life-Organic-Vitamins-Probiotics/dp/B007SYT7LO/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1503340441&sr=1-4&keywords=garden%2Bof%2Blife%2Bprotein%2Bpowder&th=1#customerReviews

Green Drink - Garden of Life, 1x/day in am w/ prot smoothie
https://www.amazon.com/Garden-Life-Vegan-Superfood-Powder/dp/B00FB1S988/ref=sr_1_2?s=hpc&ie=UTF8&qid=1503340620&sr=1-2-spons&keywords=garden+of+life+green+superfood+powder&psc=1

Multi - Centrum Silver then changing to Pure Encapsulations, 1xday in am w/ breakfast
https://www.amazon.com/Pure-Encapsulations-Multivitamin-Essentials-Hypoallergenic/dp/B00CBYG1L0/ref=sr_1_4_a_it?ie=UTF8&qid=1503339918&sr=8-4&keywords=pure+encapsulations+multivitamin

Lecithin (phos choline) - Moms Organic Market sunflower<br /> no link<br /> <br /> Fish Oil - Nordic Naturals, 2x/day in am/pm<br /> https://www.amazon.com/Nordic-Naturals-ProOmega-2000-Lemon/dp/B017UTEA4K/ref=sr_1_30_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503340380&amp;amp;sr=1-30&amp;amp;keywords=nordic+naturals+fish+oil<br /> <br /> B12 - Jarrow Forumla Methyl, 1x/day in am<br /> https://www.amazon.com/gp/product/B00VE9B9II/ref=ox_sc_act_title_1?smid=ATVPDKIKX0DER&amp;amp;th=1<br /> <br /> Ginko - Moms Organic Market, 2x/day in am/pm
no link

L-theanine/Gaba - Allergy Research Group, 2x/day in am/pm
https://www.amazon.com/Allergy-Research-Group-Vegetarian-Capsules/dp/B000GU4TXI/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1503340983&sr=1-5&keywords=allergy+research+group

Melatonin - Moms Organic Market, 1x/day in pm<br /> no link<br /> <br /> Digestive Support - Trifal Ayush Herbs, 1x/day in pm<br /> https://www.amazon.com/Ayush-Herbs-Herbal-Supplement-Trifal/dp/B0012ZY6VG/ref=sr_1_11_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503341173&amp;amp;sr=1-11&amp;amp;keywords=ayush+herbs<br /> <br /> Magnesium - Mega Mag Moms Market, 1x/day in pm
no link

Aloe Vera - Solaray, 1x/day in pm - plan to discontinue when done
https://www.amazon.com/Solaray-Aloe-Vera-Gel-capsules/dp/B00014FGHW/ref=sr_1_1?s=hpc&ie=UTF8&qid=1503341317&sr=1-1-spons&keywords=solaray+aloe+vera&psc=1

Vitamin C - Viva Naturals, 2x day in am/pm
https://www.amazon.com/gp/product/B00C6C3GCY/ref=od_aui_detailpages00?ie=UTF8&psc=1

DHEA - Zhou, 1x day in am
https://www.amazon.com/gp/product/B00UXLUFJ2/ref=od_aui_detailpages00?ie=UTF8&psc=1

Phos Serine - Doctors Best, 2x day in am/pm<br /> https://www.amazon.com/gp/product/B0036FWOJQ/ref=od_aui_detailpages00?ie=UTF8&amp;amp;th=1<br /> <br /> Alcarn - Natures Trove, 2x day in am/pm
https://www.amazon.com/gp/product/B01NCOTSWG/ref=od_aui_detailpages00?ie=UTF8&psc=1

CoQ10- Garden of Life Raw, 1x day in am
https://www.amazon.com/gp/product/B005JAT54S/ref=od_aui_detailpages00?ie=UTF8&psc=1

B Complex - Garden of Life Raw, 2xday in am/pm
https://www.amazon.com/gp/product/B0098U0SQO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Current on order:

Turmeric/Curcumin - Key Nutrition
https://www.amazon.com/gp/product/B01LWA6WO8/ref=ox_sc_act_title_1?smid=A1ILK2NFE4Q1Q1&th=1

PQQ - Health Through Nutrition
https://www.amazon.com/gp/product/B00SA2JLBY/ref=ox_sc_act_title_2?smid=AP6P3N856MFIS&th=1

Resveratrol - BRI Nutrition
https://www.amazon.com/gp/product/B00LPW9X32/ref=ox_sc_act_title_3?smid=A196A8GC0YNHR&psc=1

Alpha GPC - VitaMonk
https://www.amazon.com/gp/product/B01K13ACDA/ref=ox_sc_act_title_4?smid=A3PSSFJH9JG29L&psc=1

Alpha-Lipoic Acid - Doctor`s Best
https://www.amazon.com/gp/product/B004O672ES/ref=ox_sc_act_title_5?smid=ATVPDKIKX0DER&th=1

Bacopa Monnieri - Pure Mountain Botanicals
https://www.amazon.com/gp/product/B00S02A1UO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Ashwagandha - Nutra Herbs
https://www.amazon.com/gp/product/B01GZALWGO/ref=od_aui_detailpages00?ie=UTF8&th=1

Bacopa will be replacing Ginko and Alpha GPC will replace the lecithin. Any other suggestions are welcome, the stack in its current form is a bit unmanageable however it helps to empty the capsules into the protein smoothie in the morning and into a blueberry keifr milk smoothie in the afternoon or early evening.

Hello and welcome!

I use www.cronometer.com to track my macronutrients. I supplement w/:

• Deva Multivitamin
  
  
• Vitamin D3 - I live in the north and am deficient
  
  
• Deva B-12
  
  I treat replacements like Beyond meats, Gardein, etc. as treats, I feel so much better eating whole foods and have mostly adopted that diet recently. We use Fork over Knives recipes, Hot for Food (blog/youtube), Vegan Richa (blog/youtube).
  
  I really just love trying new foods myself and go into rabbit holes of like making Ethiopian, Japanese, Korean, Vietnamese, Middle Eastern style foods. Indian foods and Vegan Richa really helped me in my transition.
  
  Are there specific recipes or styles of food you love?

I'd suggest reading this article by Chris Kresser, but essentially, folic acid is the synthetic form of folate. Its not as easily absorbed and its not good in higher doses.


Because folate is rather difficult to find in prenatals, I get my prenatal multis on Amazon, as well as additional folate tabs and my DHA/EPA.


All three can be taken together and on an empty stomach. The multi is 3 times a day, folate and DHA once a day. They haven't made me nauseous or burped, although I do take the DHA with lunch, so that could be why. I WILL say the multis have a grassy/earthy smell to them, but I really like that the ingredients are natural and none of the synthetic stuff you usually find. I hope this has helped you some and if you have any other questions, please let me know! 😊

lol In that case, check out the supplement: L-Theanine. It's made from the componenet in tea responsible for the feeling of well being and calm. It pairs wonderfully with caffeine to ileminate the shivers :) Many in the /r/nootropics sub stack it with high doses of caffeine for calm energy/focus. I thought you ight find it helpful.

I've been practicing martial arts for 10+ years and for the past 3 years I've been vegan (for a variety of reasons). I can easily say that I've never been so powerful, lucid, energetic and fit as I am now. I do not really count calories but I am very careful about how much salt and oil I consume; usually as little as possible, although I do swig on some pickle juice when I feel like I'm a bit sodium deficient. I take a fantastic B12 supplement about once per week (https://www.amazon.com/Jarrow-Formulas-Methylcobalamin-Supports-Lozenges/dp/B0013OQGO6/ref=pd_bxgy_121_img_3?ie=UTF8&refRID=FADXRH9112DBKT73QATT) and consistently out-perform almost every single other practitioner in the gym, regardless of rank. I try not to eat before bed, cook for myself as much as possible, and eat lots of whole foods, either raw or minimally cooked.

Check out http://nutritionfacts.org/ and https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw, and feel free to pm me if you have any other questions.

Hi! I might be able to help,

For years I had acne-prone skin until I went on birth control and adopted a good skincare routine. My skin was super clear after that, until I went plant-based. I don't know if it was the sudden hormone change from dropping dairy, and/or the b12 supplementation, but I broke out in horrible cystic acne all over my face.

It seemed like b12 fortified products + the b12 pill I was taking was too much. Or maybe it was the type of b12 since I know there are two kinds. But I posted in a vegan Facebook group about my troubles and was recommended this spray supplement from Garden of Life. I unfortunately had to go on antibiotics to get rid of the acne, but since starting this supplement, I haven't had any more problems and my skin is incredibly clear. I just try to remember to take a spray or two every few days.

Good luck! Regarding skincare routines, r/veganbeauty might be able to help! :)

Edited to add: I also recommend checking out Brian Turner on Youtube. He's a vegan/mostly WFPB athlete who has dealt with extreme acne and has lots of helpful content on it.

It’s an amino acid, it helps with relaxation and stress relief. A holistic approach, since my dr didn’t want to prescribe me anxiety meds. These are the ones I bought:

L-Theanine 200mg - 120 Count (V-Capsules) / 120 Servings; Taken to Promote Relaxation and Improve Sleep Quality | Vegan, Non-GMO & Gluten Free https://www.amazon.com/dp/B01BD29KHW/ref=cm_sw_r_cp_api_i_pG4SDbSVCWC0E

Hello! I hope this does not go against any rule but I had a revision to my RnY on January 30th 2018. Eight years ago I lost SO much hair the first time around. This time I am taking Biotin. I'm not a medical professional but it does work if you take it on a regular basis. I use this one: https://www.amazon.com/gp/product/B004H7GB9G/ref=oh_aui_detailpage_o02_s01?ie=UTF8&th=1

Hope that helps!

Cheers!

EDIT: I just saw that this is the better deal: https://www.amazon.com/Natrol-Biotin-Maximum-Strength-Tablets/dp/B0185PXU3K/ref=sr_1_4_a_it?ie=UTF8&qid=1519830762&sr=8-4&keywords=Natrol%2BBiotin%2BMaximum%2BStrength%2BTablets%2C%2B10%2C000mcg&th=1

I had read that 7 out of 10 cases of spina bifida could have been prevented with the proper intake of folate or folic acid. So, I told him that and just explained to him that while it's a good idea to take the supplements for a year before trying to conceive, in the case of an "accident" or otherwise, it'd be better to be over-prepared rather than under-prepared. Plus, it's pretty affordable. I ended up ordering a separate folate supplement and b12 supplement and it was only $16 for about 3 months worth.

Articles: Link Link

Supplements: Link Link

Hope that helps!

He did not recommend a specific brand, but told me to just focus on organic and natural rather than highly processed versions.

However, here is the link of what I use and this is the best in my opinion.

https://www.amazon.com/Garden-Life-Vitamin-Code-Capsules/dp/B00HFEE5DM/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1522466361&sr=1-5&keywords=garden+of+life+5000+iu

https://www.amazon.com/Garden-Life-Vitamin-Complex-Supplement/dp/B0098U0SQO/ref=pd_bxgy_121_img_2?_encoding=UTF8&pd_rd_i=B0098U0SQO&pd_rd_r=Q47WNTWBYPH3F2PGYCKB&pd_rd_w=HxeQ2&pd_rd_wg=FLfIQ&psc=1&refRID=Q47WNTWBYPH3F2PGYCKB


note: as some users said B vitamins are encouraged as well, so purchasing a B complex as my doctor said would cover them all.

Not op but I did a very similar regimene.

I discovered inositol when I went on a journey to attack my pcos holistically. No doctor ever mentioned it even though there are plenty of studies. Oddly.

I did not take folic acid. I eat lots of legumes which are naturally high in folate though.

It works very well with all my meds/supplements (I take metformin).

My drive is better than ever. I feel more womanly knowing I have a healthy reproductive system. I'm also not on hormonal bc. I used the FAM method. Which is just as effective (seriously look it up). The book "Taking Charge of Your Fertility" explains it very well.

I used a cheaper treatment than Ovasitol or pregnitide. Bought a tub of myo and capsules of d chiro.
1 teaspoon 2,400 mg of this: https://www.amazon.com/gp/aw/d/B0013OUKPC/ref=oh_aui_i_d_old_o1_img?ie=UTF8&psc=1

And 1 capsule of this : https://www.amazon.com/gp/aw/d/B01N232VFS/ref=oh_aui_i_d_old_o0_img?ie=UTF8&psc=1

I wanted to mimic the product ratios of Ovasitol. Which was developed and researched to help PCOS women get pregnant.

Yes they definitely do. I have been using myo + d chiro for 3 weeks now, and I see the result already ! Amazing!

​

I have been using only inositol first (this one) and while it was ok, it took a while to see any result. As soon as I switched to combination of myo + d chiro (this one) - i have seen result right away - I got my period in 2 weeks after using.

​

Hope that helpsQ

Try taking a caffeine pill like this https://smile.amazon.com/gp/product/B01IRFX4NY (or just drink coffee, I like this because it's extended release and doesn't have a crash), and pair it with L-theanine https://smile.amazon.com/gp/product/B01BD29KHW

L-theanine stops the jitters and other side effects of caffeine and helps you harness the energy and motivation it gives you into concentration and focus.

It's not ADD medication, but it might help you.

Also, make sure you're getting all of your B vitamins. A deficiency severely impacts mental capacity, and many people (especially vegans and vegetarians) find it hard to get enough. It's worth taking a B complex vitamin every day, or better yet, a multivitamin with food.

Yes. Linked below. I usually take three of the L-tyrosine (Morning, noon, night) on empty stomach, and two of the L-theanine with the morning and night dose of L-Tyrosine.

Caffeine pill works good when taking with the L-theanine, but really any source of caffeine will do. Hope it helps.

NOW L-tyrosine 500mg,120 Capsules https://www.amazon.com/dp/B0013OUPSE/ref=cm_sw_r_cp_api_uQXpzbPM3Z8ZV

Suntheanine® L-Theanine 200mg (Double-Strength) in Cold-Pressed Organic Coconut Oil; Non-GMO & Gluten Free - 60 Liquid Softgel, Made in USA https://www.amazon.com/dp/B00TXY32FY/ref=cm_sw_r_cp_api_YQXpzb99T7PT5

No problem! It can feel very overwhelming at first, but it gets easier once you have a few go-to recipes. As an addendum to the kickstarter (or the advice in this thread in general), make sure you are supplementing your diet with B12. The simplest way to do so is probably to just take a vegan multivitamin daily, or just a B12 supplement if you feel that your other nutritional needs are being met. Good luck!

This is one of the best for ash, and best price: https://www.amazon.com/gp/product/B00T5BLPQI/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1
regualr ash did not do as much for me as the ksm66 version which also has reserach behind it. I take 1 twice a day, sometimes another late at night.

for theanine, this is most peoples favorite as it is embedded in coconut oil for easy assimilation:
https://www.amazon.com/gp/product/B00TXY32FY/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1 take 1 with coffee, and then one as needed whenever i get anxious.

Ha. Ha. Ha. We take almost the exact same supplements. I’m horribly Vitamin D deficient so I take that, prenatal, CoQ10, probiotics, vitamin C, B-complex, Fish oil, and calcium. My B-complex is this one. I’m not sure which one is bad? Mr. Spooky takes one (same brand) that’s just B-12 and folate for energy and it seems to be helping. I’ve mostly phased out the Vitamin C now that it isn’t cold season. Have you had your levels for all of the B vitamins checked recently?

If you haven’t already I’d make sure to add a few more vegetables and nutrient dense foods to your diet. Every little improvement can help!

The question "what has had the most significant effect for you?" has been posed in /r/nootropics and /r/stackadvice before. The #1 answer is always exercise. Exercise will have a much more significant effect than any nootropic, and the recommendation is always to ensure that sleep, diet, and exercise are all taken care of before experimenting with nootropics.

That being said, some supplements can definitely help to address anxiety/depression. Let me also say that every body is different; and between two people who are trying to ameliorate the same condition, the same supplement could help one and worsen the other.

The essentials for anyone are: Omega-3s, magnesium glycinate, and a B-complex. Also consider ALCAR and a choline source (such as alpha-GPC).

Supplements that people report being beneficial for anxiety/depression (and therefore focus, energy, mental capacity): ashwagandha, rosea rhiodola, L-theanine bacopa, SEMAX, memantine.

There are plenty (1, 2, 3) of reports on what has worked for certain people to tackle their anxiety/depression. (Click through all of those).

My recommendation for you would be to get this magnesium, some good fish oil, and this B-complex. Then give SEMAX a shot. Then maybe look into bacopa, aswagandha, etc.

Regarding noopept: "Noopept reduces anxiety and depression for me. When I went through a bad time it would immediately take the emotion out of me." Perhaps try it too.

1. Get regular manicures to clean up the cuticle area. You could also look up on youtube how to do it yourself at home.
   
2. Get yourself a hand cream with keratin in it, and use it often. Vaseline has one called "Healthy Hands and Nails".
   
3. Use a nail treatment such as OPI's nail envy to strengthen the nail, promote its growth and deter you from biting.
   
4. Take a biotin supplement daily, which can be purchased here on amazon.

I went through telogen effluvium last year and this supplement from Zhou Nutrition was super helpful. It doesn’t taste good and you have to stick with it for a bit but the results do come! Good luck.

One great way to determine the nutrients you are getting from your juice is to use Wolfram Alpha. (Israel pointed this out a few weeks ago). Here is a typical example of my daily juice intake. You can see a very detailed breakdown of every macronutrient and micronutrient present in the raw ingredients you are preparing. Based on the type of juicer you are using, you also have to factor in a 60%-90% nutrient yield (how much of these nutrients are ending up in the juice vs. being left in the pulp).

In any case, you can see that juicing provides a more than adequate level of all necessary nutrients (yes, including the protein that most people ignorantly freak out about). You can also see if you're hitting a favorable Omega3-Omega6 ratio like I am here.

I wouldn't fret too much over recipes. Start with any recipes you find online, then continue with buying a bunch of fruits and vegetables and make what tastes good to you. Run them through Wolfram Alpha and see how they pan out on a nutritional level as well.

EDIT: I almost forgot... I also take a daily multivitamin as well as a daily sublingual B12 tablet to make sure all of my bases are covered.

Sure! i saw a bunch of people recommend the Jarrow powder formula so I bought it online. It is lightly sweet and I just pour a tablespoon in my drink/water to sweeten it. I also carry a ziplock bag of it in my purse so that I can use it at work.

Make sure you don't take it with caffeine. Adding vitamin C sometime throughout the day also helps (whether by food or supplement).
https://www.amazon.com/Jarrow-Formulas-Inositol-Supports-Function/dp/B0013OUKPC

I take myo & d-chiro inositol & so far they’ve been really good at reducing my glucose & insulin levels. These are the ones I use:

Zazzee Myo-Inositol Powder, 255 Servings, 18 Ounces (510 g), 2000 mg per Serving, Includes Free Scoop for Exact Dosage, 100% Pure, Vegan and Non-GMO, All-Natural Fertility and Reproductive Support https://www.amazon.com/dp/B01JZNBP92/ref=cm_sw_r_cp_api_i_xOisDb0Y04FF1

Zazzee D-Chiro-Inositol, 90 Veggie Capsules, 50 mg per Capsule, 3-Month Supply, Ideal Dosage for 40:1 Ratio with Myo-Inositol, Vegan, Non-GMO and All-Natural https://www.amazon.com/dp/B01N232VFS/ref=cm_sw_r_cp_api_i_6OisDbTA4JRFX

I use the inositol powder here. It's about 1/10th the sweetness of sugar (being a sugar alcohol), so it isn't nasty at all. I put it in my coffee in the morning.

As far as effects go, I have begun having a regular "spotting" every month. After I went from BCP to IUD, my periods disappeared. I seem to feel a little better.

I'm going to harp on you now about your diet. I'm 36, highly, highly active (I work in a professional kitchen, hobbies include rock climbing, trail running, and mountaineering) and have been diagnosed pre-diabetic. "Pre" diabetic is just fancy talk from the doc for, "you have Type 2 diabetes, but I need to spend my time with people whose limbs are rotting off." Getting your diet together is going to be the single most important thing you can do, and I promise (PROMISE!) you'll feel so much better when you do. Eat at regular intervals, avoid simple carbs. That will help you avoid hypoglycemia, which it sounds like you are doing. For insulin resistant people with high activity levels, reactive hypoglycemia is a Thing.

You say you get very thirsty, have to pee a lot, and you are hungry and hangry often. Please get checked for diabetes. It's Serious Shit. Inositol alone isn't going to control it, you have to (HAVE TO) clean up your diet, and some folks will have to have other pharmacological interventions. Personally, I'm just staving off the needles for as long as I can.

Good luck, this disease sucks ass.

Hi everyone,

I hope I don't get flamed but I searched fittit, googled, checked out the sidebar, researched on Examine, and Amazon -- and I still had some questions. I am trying to get take care of my health better.

I am under 30, M, lacto-ovo vegetarian (allergic to eggs) trying to lose weight, gain muscle overall. I have currently ordered the follow:

• Omega 3 - Algae capsules
  
  
• Opti-Men multivitamin
  
  
• Vintage Burn
  
  
• Methyl-B12
  
  
• Whey protein powder (I take it with hemp seeds (or nuts some nuts), skim milk, banana, and peanut butter powder)
  
  
• and Creatine powder
  
  
• Fiber Pills
  
  How I stack it currently:
  
  Sometimes, I put my creatine powder in my protein shake before I head to work. I take 1 Omega-3 capsule, 1 multivitamin, 1 fiber pill around lunchtime. Then after a mid-day snack at some point, I take 1 methyl-B12. I head to the gym after work, then take another protein shake (this one is just with skim milk and whey powder).
  
  Could anyone provide guidance? Am I on the right track? Thank you so much!

Maaaaaate! Fret not for pia-chan is here!
I started receding hard-out at 21/22. Am now 30 with a full head of hair. I'll tell you how I did it (cos I tried everything).

I have to agree with the commenters about the hairpiece, but last resort if what I tell you mow doesn't work...

1. Finasteride, as recommended by a few other people. Probably won't grow anything back, but will most likely stop anymore hairloss.
   
   
2. Biotin http://www.amazon.com/gp/aw/d/B004H7GB9G/ref=redir_mdp_mobile/175-8411994-7005362 cheap as fuck and makes your hair healthy and strong.
   
   
3. This shampoo http://www.amazon.com/gp/aw/s/ref=is_s_ss_i_2_10?k=regenepure+dr+shampoo&sprefix=regenepure best one I've found so far. Takes the DHT away from your scalp or smthng.
   
   
4. Lazer comb. You'll prob laugh at this, but no shit, best thing I've ever used. Was 100% skeptical at first, but got one for free. Used it half-assedly for a few weeks and in not even a month the regrowth was unbelievably spectacular. Hope it will work the same for you. Supposedly shocks the dead folicales back to life.
   
   
5. Lipogane. http://www.amazon.com/gp/aw/d/B0037TM252/ref=mp_s_a_1_1?qid=1417513473&sr=8-1&pi=AC_SY200_QL40 Tonic you rub in morning and night. Good shit.
   
   
6. Massage brush like this wee fella for use in the shower. http://beautytoptotoe.com/wp-content/uploads/Babyliss-Scalp-Massage-Brush.jpg Massaging is actually quite important. Blood flow.
   
   Also, depending on how far gone/desparate you are, hair transplant always an option.
   
   All of these will take time to work. Before you even start any, commit to a year, using them all consistently, and never miss a day on any of them. Most shit says 6-9 months to start to see anything (Usually little baby hair first) and 1 year-18 months for results. Freakishly, I saw wicked result after like a month.
   
   No need to thank me, just name your first-born after me...

I am buying nerve health supplements because I am recovering from an acoustic neuroma - (and with vitamins many doctors think they do nothing - so keep that in mind) Nervestra Nerve Health Support Supplement, Alpha Lipoic Acid Vegetable Caps, Methylcobalamin (Methyl B12), 1000 mcg, Lozenges and Centrum but I am not taking anything for the ear for hearing health maintenance.

Anyone want to recommend any vitamin/herbal supplements for hearing heath maintenance?

While I am aware of medical literature that says vitamin supplements do nothing - it never made sense to me why vitamins absorbed in foods are good but via pills is bad (if the pills were of good quality and contained the ingredients they contained).

I take the spray linked below. Once a week under the tongue, my blood checks have always come back great. I notice a difference between the methyl- sourced and the cyclo- or whatever sourced. The methyl- sublingual ones I've always noticed benefits. Body stores what it needs, expels the rest. Gives you a boost, they put b12 in energy drinks, so I like to take it on Mondays.


Garden of Life B12 Vitamin - mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry, 2oz Liquid https://www.amazon.com/dp/B00K5NEPJY/ref=cm_sw_r_cp_apa_i_fAexCb55QVTJK

I personally experience best results when I take a food based B vitamin such as the ones that Garden of Life makes. The synthetic B complexes turn my pee dark yellow/green. (Link to the garden of life that I try and take as much as I can get it: https://www.amazon.com/Garden-Life-Vegan-Vitamin-Supplement/dp/B0098U0SQO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1482954081&sr=1-1-spons&keywords=b+complex&psc=1)

As for the two that you linked, the first one has almost nothing in it. The RDAs for most vitamins are laughable, the fact that their doses barely exceed that means that it will probably do nothing for you.

Bronson Labs is an ok brand. I've taken their vitamin C from time to time. Now Foods, Viva Labs, Solgar, nature's way (note, not to be confused with the horrible brand, nature made) and Jarrow Foods are all decent brands as well. Anything from them that actually contains decent doses of B vitamins should be good. I would look into a B-100 complex too as those tend to contain more decent doses.

I've used nature's bounty version of liquid b complex on amazon which didn't do a lot, (and contained cyanocobalamin which may be good to avoid) then I tried jarrows lozenges (sublingual tabs) which worked pretty good, then I saw Jarrows even stronger 5000mcg version of it which works extremely well. It gives me energy and even stimulates appetite which I used to get when I would get b12 injections. They are delicious too. No shortage of reviews on amazon either.

I think that a lot of people swallow lozenges like they are capsules. They are meant to be held under your tongue for optimal absorption. This may be obvious to most people in the nootropics community, but not everyone which is why I mention it.

no not very expensive. usually <$10. The trick is to find some that are from a vegan source and don't contain gelatin. When you goto the grocery store look at their vitamin section. There is usually a small selection of vegetarian / organic vitamins. I get my local stores brand so I can't really recommend a specific vitamin. Amazon has [these.] (http://www.amazon.com/Deva-Vegan-Vitamins-Sublingual-Tablets/dp/B001GAOHTS/ref=pd_sbs_hpc_5)

Never tried them and maybe a tad expensive. Sometimes a multivitamin has a good vitamin B selection. Your doctor might be able to get you prescription vitamins as well. Depending on your insurance that might be a good deal.

FTFY:

I began losing my hair while I was hospitalized for 6 months after a bowel surgery gone wrong (ulcerative colitis). My hair loss was clearly a nutrition issue, yours may not be. But I had success with getting it to regrow after I started taking a multivitamin with biotin in it.

Now about 1/3 of my hair is shoulder length and all the new growth is about 7.6 centimeters. I look a little bit like Sideshow Bob when I get out of the shower.

This one looks pretty clean as far as ingredients go:
https://www.amazon.com/HAIRFLUENCE-Stronger-Healthier-Scientifically-Formulated/dp/B015QFMNZI/ref=mp_s_a_1_10_sspa?adgrpid=57155914478&gclid=CjwKCAjw5fzrBRASEiwAD2OSVxxiG2E7SfyNXxNk4Dge615FaichELM0J53JVrBZGryzMn4MEgx-ihoCzTIQAvD_BwE&hvadid=274692322731&hvdev=m&hvlocphy=9029024&hvnetw=g&hvpos=1t2&hvqmt=e&hvrand=10206270687616881135&hvtargid=aud-646675773986%3Akwd-298753167302&hydadcr=8261_9530246&keywords=multivitamin+with+biotin&qid=1568621225&sr=8-10-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyN09BMUFFMjJUUjBaJmVuY3J5cHRlZElkPUEwMTg3MzU3MTNKVUFXMlBKUExCTyZlbmNyeXB0ZWRBZElkPUEwMDUxNzEzM0VSWU1NSVI2RjdHTCZ3aWRnZXROYW1lPXNwX3Bob25lX3NlYXJjaF9tdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

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http://imgur.com/GbcCTi5 (Total list of things you can do)

You need to regulate your hormones. By the way, people here will always just blame it on the hormones. But remember, your hormones will get out of whack for a reason, there are precursors that caused something to happen.

This isn't caused solely by puberty. It's a mixture of characteristics. Here's what you can do for a cheap remedy that you can get in Europe.

-Eliminate refined sugars from your diet. Refined sugars bring no benefit and only bring harm to your body.

-Adequate vitamin D. You can get vitamin D for free just by getting out in the sun and getting exposed.

-Exercise everyday. If you have access to a Sauna, go there after you exercise. Make sure you wash your face after you exercise.

-Sleep 8 hours a day. Change your pillowcases every other day.

Supplements that are game changers:
OptiZinc - Take 100mg of Zinc a day.

Boron - Take 6 mg of Boron a day.

B-complex - Once a day

Vitamin D with K2 - Take 2000 IU of Vitamin D a day w/ K2. Also take fish oil and a multivitamin, if you can afford one.

Those right there will change your acne. Limit dairy consumption as well. That should cure your acne or make it very controllable. If you can, go to a dermatologist and try to get a retinoid cream.

B-12 is the only vitamin that you cannot get by eating a plant based diet. Everything else you can.

The only reason B-12 is found in a meat eaters diet (in todays world) is because the factory farm cows/pigs/etc are force-fed B-12 supplements themselves. Then omnis get B-12 second hand through eating meat.

Vegans just get it first hand from taking the supplement themselves, instead of waiting to get it from a cow that took the supplement. You can get B-12 in pills, chewies, spray, weekly pill. You can also get it from B-12 fortified vegan milks (oat, flax, cashew, almond, coconut, soy, etc), nutritional yeast, fortified cereals and orange juices, and some fortified faux meats.

I have this one:
https://www.amazon.ca/dp/B00K5NEPJY/ref=pe_3034960_233709270_TE_item


Also, everyone on the planet should take vitamin D. Everyone, because we all don't get enough sun. But that has nothing to do with veganism.

Go outside in the sun. VITAMIN D IS FREE! The only suipplement that people recommend that is absolutely necessary is B12. The highest quality one I have found is this one:

https://www.amazon.com/VeganSafe-B-12-Vitamin-Global-Healing/dp/B00RXEW7R0/ref=sr_1_1_a_it?ie=UTF8&qid=1478467928&sr=8-1&keywords=vegan+safe+b12

digging this particular one

http://www.amazon.com/Jarrow-Formulas-Methyl-B12-1000mcg-Lozenges/dp/B002FJW3ZY/ref=zg_bs_3774741_2

from description
"Methylcobalamin (Methyl B-12) is better absorbed and retained than other forms of B12 (e.g.; cyanocobalamin).* Methyl B-12 protects nerve tissue and brain cells; promotes better sleep and reduces toxic homocysteine to the essential amino acid methionine."

I have had pcos for several years now and found several supplements that really helped me. They're available on amazon and are for hormones. They are merely a suggestion but have helped me greatly!

DIM

Calcium d-glucarate

Myo-insitol

Hope i can help

MetanX contains

L-methylfolate (Metafolin): 3 mg, http://www.amazon.com/Life-Extension-Optimized-l-methylfolate-Vegetarian/dp/B002R3G8BS/ref=sr_1_6_a_it?ie=UTF8&qid=1463606811&sr=8-6&keywords=Metafolin means $0.42/day


Pyridoxal 5'-phosphate: 35 mg, http://www.amazon.com/Solgar-Pyridoxal-5-Phosphate-Tablets-Specially-Coated/dp/B00014ELKK/ref=sr_1_2_a_it?ie=UTF8&qid=1463606920&sr=8-2&keywords=Pyridoxal+5%27-phosphate means $0.13/day (for 50mg)


Methylcobalamin: 2 mg, http://www.amazon.com/Jarrow-Formulas-Methylcobalamin-B12-Supports/dp/B002FJW3ZY/ref=sr_1_3_a_it?ie=UTF8&qid=1463607019&sr=8-3&keywords=Methylcobalamin means $0.12/day.

For a total of $0.67/pill, then it's a question of how many pills he took per day. You can get most of them cheaper. Does he take 10? That's $200/mo. Does he take 20? That's $400/mo. And so on. The company lists a going rate of $58/mo for uninsured pt's. I don't know if metafolin can be prescribed, but I'm assuming B6 and B12 can be for a vitamin deficiency. That would reduce cost even more.

The point I'm trying to make is that yes, it probably did have an effect on the patient's willingness to commit suicide. But pretending like he had a singular issue and that was which food groups his insurance covered is, in my opinion, an oversimplified version of the events.

>My guess is that obviously the caffeine is being absorbed more efficiently than the l-theanine. And I’m left with a caffeine high that the L-theanine simply cannot compensate.

A balls out way to get L-Theanine if you drink coffee (bulletproof coffee that is) is to get L-Theanine that comes in the gel caps in a coconut oil base, cut open the caps and squeeze the gel into your bulletproof coffee (I do 400 mg) and blend it up on high speed. Happy and focused all day long!
Product with coconut oil base:
https://www.amazon.com/Suntheanine®-L-Theanine-Double-Strength-Cold-Pressed-Organic/dp/B00TXY32FY/ref=sr_1_3_a_it?ie=UTF8&qid=1526705717&sr=8-3&keywords=sports+research+ltheanine&dpID=41m1rM8JdAL&preST=_SY300_QL70_&dpSrc=srch

**Since bulletproof coffee already has coconut oil, it might work just the same to empty a couple of veggie caps into the mix before blending.
Whatever the mechanism, I definitely feel the theanine/caffeine synergy more by doing it that way in the blender.

A few thoughts:

1. My first guess would be that you're not getting enough B12 – the one thing you inarguably need to take as a supplement as a vegan. I would recommend a spray. Take 2–3 sprays for a few days and see what happens. (A single spray will do once you're feeling better.) I would also recommend D3 if you're feeling lethargic.
   
2. As someone who spent years losing weight, "1500–2000" sounds like a large range, 500 calories is the difference between losing a pound a week and maintaining...or maintaining and gaining a pound a week. I would recommend keeping a food log for a week. Write down what you ate, and include calories and macros. My Fitness Pal or LoseIt would make this easier.
   
3. I would question whether a Pritkin-style vegan diet would get enough protein and fat without a few modifications. Are you eating lots of beans, lentils, tempeh, or tofu? Beans and lentils are my go-to, with so much protein and fiber (an uncommon combination). I love tofu, and it's an almost essential ingredient, but I prefer to stick with the whole legumes when possible. And yeah, I would try eating avocado on whole wheat as breakfast for a few days, or have a single handful of raw, unsalted cashews at some point each day.

I began losing my hair while I was hospitalized for 6 months after a bowel surgery gone wrong (ulcerative colitis). My hair loss was clearly a nutrition issue, yours may not be. But I had success with getting it to regrow after I started taking a multivitamin with biotin in it.

Now about 1/3 of my hair is shoulder length and all the new growth is about 3 inches. I look a little bit like Sideshow Bob when I get out of the shower.

This one looks pretty clean as far as ingredients go:
https://www.amazon.com/HAIRFLUENCE-Stronger-Healthier-Scientifically-Formulated/dp/B015QFMNZI/ref=mp_s_a_1_10_sspa?adgrpid=57155914478&gclid=CjwKCAjw5fzrBRASEiwAD2OSVxxiG2E7SfyNXxNk4Dge615FaichELM0J53JVrBZGryzMn4MEgx-ihoCzTIQAvD_BwE&hvadid=274692322731&hvdev=m&hvlocphy=9029024&hvnetw=g&hvpos=1t2&hvqmt=e&hvrand=10206270687616881135&hvtargid=aud-646675773986%3Akwd-298753167302&hydadcr=8261_9530246&keywords=multivitamin+with+biotin&qid=1568621225&sr=8-10-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyN09BMUFFMjJUUjBaJmVuY3J5cHRlZElkPUEwMTg3MzU3MTNKVUFXMlBKUExCTyZlbmNyeXB0ZWRBZElkPUEwMDUxNzEzM0VSWU1NSVI2RjdHTCZ3aWRnZXROYW1lPXNwX3Bob25lX3NlYXJjaF9tdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

Jarrow's

http://amzn.com/B0016003Z0

Doctor's Best

http://amzn.com/B00DWDZPBG

Both active forms of Vitamin B 9 and 12

Good! I also started taking this one ..... biotin
And I was very very happy with it for the price!

I take these:
http://www.amazon.com/dp/B0013OQGO6/ref=sr_ph?ie=UTF8&qid=1426729112&sr=1&keywords=jarrow+formulas+b12

http://www.amazon.com/dp/B0013OXDHE/ref=sr_ph?ie=UTF8&qid=1426729128&sr=1&keywords=now+eve+capsules

It is part of the subscribe and save program which is awesome because I note how often I need them shipped (every 3 months, 4 months, etc.) and it ships them then to me automatically.

Garden of Life B12 Vitamin - mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry, 2oz Liquid https://www.amazon.com/dp/B00K5NEPJY/ref=cm_sw_r_cp_api_yc26BbHFM8PA8

I use this and it’s raspberry and tastes great

If you are interested in vitamins/supplements to help your hair grow a bit faster you could do that. I currently take 10,000 mcg of biotin, 1,000 mg of MSM, and 800 mcg of folic acid. I have noticed a dramatic difference in speed of hair growth.

Ah hara hachi bu haha! That literally means stomach 80%. I forgot about that, should've mentioned it! It's very true that in Japan, we eat until we're not hungry, instead of eating until we're full. In fact, my sister and I even communicate how hungry we are based on that. So 80% is perfectly happy and satisfied. 85% is feeling slightly sick from eating too much. 90% is feeling physical pain from eating too much. 95% is feeling like we're going to puke because we're so full. And hungry is like... 60%. 70% is we could eat, but we wouldn't eat much at all.

That's so interesting how you bring up how stomach expansion occurs from high volume, low calorie foods like vegetables... I'm guessing you also watch My 600 lb Life and it's a common thing for the gastric bypass surgery patients to be told to NOT eat vegetables because it undoes the surgery by expanding the stomach again. That hasn't really happened to me or my family though, probably because we weren't binge eaters to begin with? I think those powerful binge urges and hunger signals come from unhealthy mental attitudes about food too, which we never really had. So that's why I feel often that I don't really belong here because my relationship to food and weight is purely a control thing for other mental fucked up things about me and I'm very rational about food and weight without it consuming my life.

And yes of course! I'm 23 years old, 5'2 or 158 cm, 81 pounds at the moment, 36.75 kg. So that's a BMI of 14.72. I've maintained a weight of 80-85 pounds for several years now and I don't intend on ever changing that. It grounds my sense of self-identity and self-worth.

I am aware of how many calories are in the things I consume, but I don't obsess over them. I do, however, pay strict attention to how much protein I eat each day and I make sure to stay on top of my multivitamin, biotin, and calcium supplements. My priority is to keep in relative good health (no real health problems yet thanks to my diligence) while staying in my 80-85 pound weight range for my own sanity.

Let's see... Every single day, I eat at least two Chobani Greek yoghurts. Currently, I hoarded the coconut flavor. So that's 150 calories and 12g protein each. That brings my absolute minimum total to 300 calories and 24g protein. But I require myself to eat 36g protein daily. So I make a sandwich! I include mustard and spinach too, but they have negligible calories and grams of protein so I didn't include them.

Sandwich: 291 calories, 20g protein

1 slice bread: 120 calories, 5g protein

35g sliced turkey: 31 calories, 5g protein

2 slices provolone cheese: 140 calories, 10g protein

And honestly, that's how the past several weeks have been for me. Two yoghurts and my sandwich, plus my multivitamin, biotin, and calcium. I also drink at least half a gallon of plain green tea every single day. I have since sixth grade. No milk, no sugar. Just the standard daily sencha I grew up with. On occasion, I drink Coke Zero. But nothing else.

So my total calories and protein each day comes out to 591 calories, 44g protein. I don't really eat anything else at all.

I don't get hungry honestly. I think the last time I was hungry was months ago. Somehow, I don't feel hunger impulses. But I force myself to eat my yoghurts and sandwich to make sure I get my protein and avoid health problems. I don't eat at mealtimes at all. I don't have a set time to eat whatsoever. In fact, it's 4:30 AM here and I ate my sandwich at 1 PM yesterday and my yoghurts at 2 AM not too long ago. My eating is really unscheduled. And I don't plan out what to eat either, not really. I have my routine of my yoghurts and sandwich down, and I don't plan anything else. If anything, I plan what foods I will buy and eat to keep my weight up. I feel guilty for spending money on food and I research a lot into how many calories I can buy for as little money as possible. When I see I hit 79 pounds, I make a conscious effort that day to buy food to regain at least a pound. I have planned and budged for buying all sorts of food, but it's still hard for me because of the guilt of spending money and not being able to eat so much in a short time. My disordered thoughts about food isn't about weight loss but more about self-worth haha.

I do try and snack when I'm not hungry, but again, I'm not compelled to lose more weight. I want to stay in my safety zone of 80-85 pounds. And I hit 79 pounds pretty often, so I try really hard to go back up to where I want to be. I find it difficult to snack though because I get full very quickly and I feel a bit ill when I push myself and eat too much. So I end up rarely snacking, even when I should.

I don't have any off limit foods. I don't fear food and I don't get panic attacks over food or anything. I do, however, dislike foods like anyone does haha. I hate mayonnaise. I dislike sugary foods in general. I'm also paranoid about the health of my teeth and gums, so I avoid soda almost entirely. I'll gladly take diet soda!

My food preferences just tend to line up with foods that are lower calorie. As a kid, I always liked sour candies you see and I strongly disliked sugary candies like chocolate. So that meant that I would snack as a child on candies with very little fat and thus fewer calories. I generally disliked eating starches too. I ate much more meat and fish than rice and noodles, much to my parents' amusement. So that meant that I was probably in a mild state of ketosis, which meant less hunger signals, so I ate less in general. I never grew up on juice or soda. I was and am a tea drinker with no sugar or milk added, so that's zero calories too. And deep fried food was a rare occasion, maybe once a month? We usually ate homecooked meals, using little oil in the pan too. It shocks me how much oil people use on cooking shows. It's so fascinating looking back and seeing how all these preferences ended up to keeping a caloric deficit from day to day. I didn't realize it at the time of course.

In fact, in high school, I once had an argument with a classmate that I was naturally thin because of my genetics LOL. I even said I couldn't gain weight and if I tried to eat more, I'd lose more weight. I cringe at myself, ugh. I didn't know any better. I only learned about calories in college. The thing is, most people don't know how calories work or how weight is something people have absolute control over. They don't see food as calories, just things that taste good. And for some people like me, the things that taste good happen to have less calories so even though we think we can't gain weight, it's just that our habits make it so we don't gain weight.

Back then, I would eat two pounds of fish and chips my dad would fry and probably have like a 2000 calorie intake for that day. But my sedentary TDEE was 1200 calories, so my caloric surplus was only 800 calories. And eating 1000 calories each day, within four days, I would've lost all the weight I would've gained from that massive caloric intake day, so I was never higher than a BMI 16 even when I had no idea what on earth I was doing.

Nowadays, I use calories to exercise control over my life and I assure you that the law of 3500 calories equalling one pound of real weight, either lost or gained, is absolutely right. In fact, that's why I'm able to manage my anxiety over special events with lots of food. I know that within a week, I will have lost any weight I gained from a wedding or whatnot, even if I don't know the calories in the filet mignon with butter sauce. I know for a fact that even if what I ate was 4000 calories, within a week, I'll be back where I started. That logic of calories brings me so much peace and mental stability despite everything else wrong in my head. :D

This is the 5,000 mcg I just ordered for my mom

Natrol Biotin Plus Lutein Tablets, 5,000mcg, 60 Count https://www.amazon.com/dp/B01C46JWN8/ref=cm_sw_r_cp_api_uOM6Bb3QGPR1T

And I take the 10,000 mcg

Natrol Biotin Maximum Strength Tablets, 10,000mcg , 100 Count (pack of 2) ( Pack May Vary ) https://www.amazon.com/dp/B0185PXU3K/ref=cm_sw_r_cp_api_sPM6BbAXHF7JA

I initially found it at Sprouts but amazon had better prices. I just take one in the morning with the rest of my medication and supplements.

Much better. I'd been forgetting words when talking and feeling a lot of fatigue. I am doing much better now. I take the Deva B-12 sublingual pills. I try to take them at least 5 times a week (I leave them at work because I seem to remember better there).

YASSS.

What iLoveSev said in the other comment was spot-on.

I take this vitamin B12 since the methyl- form absorbs better. I take it every other day, and that's sufficient for me.

I also take a vegan vitamin D pill that I also get from amazon.

This is a good cyanocobalamin b12 by nature's way. Deva also makes great vegan supplements, and they have a methyl b12 that's cheap.

Here's the recommendations for B12 for a normal person.

> Eat two servings per day of foods fortified with at least 2 to 3.5 mcg of vitamin B12 each. You’ll need to eat these servings at least 4 hours apart to allow for optimal absorption.
Take a daily supplement providing 25 to 100 mcg of vitamin B12
Take a supplement providing 1,000 mcg of vitamin B12 twice per week. This is for cyanocobalamin.

> For those who prefer to take methylcobalamin, it’s likely that 1,500 mcg per day would meet needs. But again, it’s difficult to make specific recommendations about this.

Some brands: Deva, Doctor's Best, Now Foods have good reviews.

Methyl and Cyano are different forms of B12 and both are fine. Vegans use both; for which one is better, I have no idea. They have slightly different dosage recommendations. BUT since you're low, I would take any of the brands I listed daily. Go again in 3 months to see if your levels have changed. I get B12 from a 1000mcg cyanocobalamin 3/week, and eat fortified foods like nutritional yeast and soy milk.

Ok, sure - I've listed a pretty typical day below, including supplements.

Breakfast

• Deva vegan multivitamin
  
• Deva DHA
  
• Deva B12
  
• Nature's Path Blueberry Cinnamon Flax cereal
  
• Fresh or frozen blueberries
  
• Almond milk
  
• Small cup of coffee
  
• Water
  
  Lunch
  
  
• Mix of bulgar, quinoa, frozen veggies, and nutritional yeast (sometimes with lentils or other beans as well)
  
• An apple
  
• Water
  
  Afternoon snack
  
  
• Another apple, other piece of fruit, or a little hummus with pita chips or pretzels
  
  Dinner
  
  
• Greek ragout (includes potatoes, tomatoes, green beans, onions, garlic, and cometimes I add zucchini - recipe from The Mediterranean Vegan Kitchen)
  
• One or two Gardein Marinara Chicken Filets
  
• Water
  
  Evening snack
  
  
• Popcorn and/or another apple
  
• Dark chocolate

Curly hair generally takes a longer time to look longer and flowy so I wouldn't worry about it, just keep persevering. I've found Biotin to be a good supplement to increase growth, this is the one I take

> I've got some B12 Vitamins that are on special today. Save $4!!!

I love marmite and eat it all the time! However it's still recommended to supplement b12 even if you eat fortified foods.

I take three of these pills a week. It works out very cheap - that one pot of pills will last 33 weeks for me.

If that wasn't just a panic attack, it's probably because you took A LOT of methylB12 (5mg) and methyl folate (800 mcg).

I like the B-Right B-Complex from Jarrow. According to the nutrition label it has:

• 100mcg of methylB12, which is already 1,670% of DV
  
• 400mcg folate, which is 100% of DV
  
  Now, Daily Value isn't necessarily the threshold, but you took 50 times the amount of methylB12 as is in that supplement, which is 83,500% of your Daily Value.

My RE recommended it, but technically he recommended I just buy the key ingredient, myo inositol, and take that. It's much less expensive that way.

30 days of pregnitude, $35

113 days (at 2000 mg/day) of inositol powder, $14.72

BTW my RE specifically recommended the Jarrow brand.

Overall he recommended it for egg health, and had me start it 4 months before my first IVF retrieval cycle.

Yeah it's cyanocobalamin. Anything over 250mcg/day should be fine. Another form is methylcobalamin that works better for some people. This is the one I use. I just had my levels tested and they were above range. https://www.amazon.com/Deva-Nutrition-Sublingual-Dissolve-Tablets/dp/B00EW1BVIS/

That sounds like a B12 deficeny. Your brain literally does not function correctly without it. Good news is that supplements are super cheap. Honestly even meat eaters should be taking B12, don't fuck around with your brain.

I had a diagnosed B12 deficiency that resulted in numbness and tingling in various parts of my body as well as an electric shock sensation that would sometimes run down my spine starting from the top of my neck. I now take 1000mcg methylcobalamin b12 sublingually 1-2 times per week. I have had semi-regular blood tests ever since my diagnosis and I am now fully convinced that I am getting enough b12 from my supplement. Also, it's worth noting that my negative symptoms improved considerably within a few days and completely vanished after a few months. This is the brand I take: https://www.amazon.com/Deva-Vegan-Vitamin-Dissolve-Lozenges/dp/B001GAOHTS

However, it's worth noting that my B12 deficiency was caused by lifestyle factors and I discontinued that aspect of my lifestyle immediately at the same time I started supplementing B12. That means that I may have already been getting enough B12 and simply removing the negative lifestyle factor was sufficient. However, I do not believe there is B12 in any of the foods I consume on a regular basis, so it must have come from somewhere. I'm 99% positive the supplement played an essential role in my recovery.

No, I meant what I quoted earlier that you are ignoring. What you just posted was in your opinion piece (says so in the URL) that has incorrect information. For one example:

> A vegan diet may lack vitamin B12, found only in animal foods

Here is a b12 supplement that is also vegan:
https://www.amazon.com/Deva-Vegan-Vitamin-Dissolve-Lozenges/dp/B001GAOHTS?th=1

So clearly it is not only in animal foods. Again, I have no reason to trust that website whatsoever, and neither do you, if you care about facts and truth.

Again, try harder. If you make claims cite them from actual scientific sources. Preferably ones that you've actually read, so I don't have to explain to you why they aren't saying what you think they are saying.

I understand. There are B12 lozenges that dissolve in the mouth. The B12 is absorbed mostly sublingual and not only in the intestines. Hope that helps.

https://www.amazon.com/Jarrow-Formulas-Methylcobalamin-B12-Supports/dp/B002FJW3ZY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1520978944&sr=1-1&keywords=b12+1000+jarrow

Ya, I'm going to find a different doctor. After all the test, she told me I had insulin resistant pcos gave me the birth control she prescribes to all her patients and told me when I want to get pregnant to set up another appt. She'll never see me again that's for sure.
Here's the link. You have to take it with the d-chiro one as well. I take 4 myo and 1 d-chiro together. Each morning on an empty stomach. Read the reviews though. But which ever you chose the dosage is key in my opinion.
Zazzee Myo-Inositol 120 Veggie Capsules, 2000 mg per Serving, 100% Pure, Pharmaceutical Grade, Vegan, Non-GMO and All Natural https://www.amazon.com/dp/B01JZNCZI2/ref=cm_sw_r_cp_apa_i_ZVtJDbVD99QH9

Are we the same person!?

After a ton of research and nearly shitting myself on Metformin I ended up trying a supplement I found on amazon. It's called inositol. I take myo-inositol and d-chiro inositol and it's changed my fucking life without losing weight. read the reviews on it it speaks for itself. I didn't wanna do birth control or metformin and this helped me while i got onto keto! I am not paid or anything even remotely close to that I just started this stuff in the summer and my doctor is over the moon about my blood result changes and I don't suffer from the facial hair but many reviews say it really helped theres. Worth a shot!

https://www.amazon.com/Myo-Inositol-Vegetarian-Fertility-Reproductive-Ovulation/dp/B01JZNCZI2/ref=sr_1_1_a_it?ie=UTF8&qid=1541556663&sr=8-1&keywords=myo-inositol+zazzee

What is your diet like? Are you female? And do you get outside much during the day?

You should be able to get b-vitamins and iron from meat and vitamin D from animal products and the sun. Lots of foods are fortified with these vitamins, too. You can cook in a cast iron skillet for iron. Floradix can bring up iron levels, too. b12 supplements. Vitamin D.

A few months for hair to start to grow out thicker. My top 3-4 inches is all thick my ends are super thin. I’m going to have to cut as it grows.

Biotin is a pill I take. The oils I mix together and rub on my scalp, wrap in a scarf and go to bed. I rinse it out in the morning.


biotin

castor oil

argon oil

Just go with Jarrow B-Right Works great for me.

https://www.amazon.com/Suntheanine®-L-Theanine-Double-Strength-Cold-Pressed-Organic/dp/B00TXY32FY/ works great for me.

Yeah, you can buy it as capsules.

​

like this https://www.amazon.com/L-Theanine-200mg-Relaxation-Powerful-V-Capsules/dp/B01BD29KHW/ref=sr_1_2_sspa?crid=255DE78CRM7NC&keywords=l-theanine&qid=1564380005&s=gateway&sprefix=l-thea%2Caps%2C209&sr=8-2-spons&psc=1

I second that Sugar Bear Hair is garbage. All you get is extra sugar in your diet. I noticed my nails were nicer, but that's it.

Just get a bottle each of B-7 and B-3 vitamins and take those regularly. Those are what strengthen hair and nails, but without the big price tag and extra sugar.

im comparing vegetarian vs more expensive version

why is the vegetarian one way cheaper. and will that be good enough??

B-12(1,000 mcgmethyl) - Folate - B-6(1.5mcg, 75% DV)

Almost everything else that I have found has B-6 at around 400% DV or more. I know its not all the B's, but it is a good start.

https://www.amazon.com/gp/product/B01IJR5VM2/ref=s9_acsd_hps_bw_c_x_7_w

Make sure you are taking a product with bioavailable/active forms of Folate, B12, and B6. This is the product I recommend (and personally take) after much research:

http://www.amazon.com/Jarrow-Formulas-B-right-Supports-Cardiovascular/dp/B0016003Z0/ref=sr_1_1_a_it?ie=UTF8&qid=1458951752&sr=8-1&keywords=Jarrow+B-right

I take the Sports Research Biotin which is suspended in coconut oil and on the lower side of available doses. From what I read before I decided to try it, most of the "prescribed" doses are way higher than what people actually need and is just a marketing gimmick to seem "better" than other brands (a very few special cases excepted.) I think it took about 6 weeks to notice before I started getting stronger nails and fewer splits, and now as long as I keep them moisturized I almost never split or break a nail, I used to average about 1 per week. For nail moisturizer, I use a coconut oil cream that I made myself (aimed for chapstick, put in too much beeswax, so it makes a great nail cream instead LOL) or a cocoa butter bar with a bit of coconut oil in it. I've heard good things about jojoba oil but my skin reacts to it a little bit, so I don't use it.

I'm using 5,000mcg of Biotin per day product link and 1,000mcg of Folic Acid product link. I feel like I'm definitely noticing a difference, and seeing some new hairs pop up in areas where there was little to no hair before. I'm going to stick with it for as long as I can.

Most grocery stores will carry it (make sure it doesn't have a gelatin capsule!) I order 180 tablets at a time from amazon for ~$15 which I take every other day, so it lasts quite a while!

It was this brand http://www.amazon.com/gp/product/B0013OUKPC?ref_=sns_myd_detail_page bonus it is on sale

jarrow, thorne, source naturals are all very good. NOW is decent. I try other brands on occasion based on amazon reviews and my own research of ingredients.

your vitamin c should be food-based, not ascorbic acid. good vitamin c isn't cheap, but it's worth it. ascorbic acid is nasty stuff.

I like https://smile.amazon.com/Synergy-Radiance-Wholefood-Vegetable-Company/dp/B008HFOLXW/ref=sr_1_3_a_it?ie=UTF8&qid=1499146191&sr=8-3&keywords=vitamin+c+food+based

and

https://smile.amazon.com/Jarrow-Formulas-B-right-Supports-Cardiovascular/dp/B0016003Z0/ref=sr_1_1_a_it?ie=UTF8&qid=1499146227&sr=8-1&keywords=b+right

That supplement would be fine.

It contains:

-methylated folate
-Pyridoxal phosphate(active form of b6)
And
-Methylcobalamin(b12)

You may be able to find them all separately for less money.

Or the Jarrow B complex is commonly reccomend, and contains the B vitamins in the same form. You'd have to compare dosages though.

Jarrow Formulas B-right Complex, Supports Engery, Brain and Cardiovascular Health, 100 Veggie Caps https://www.amazon.com/dp/B0016003Z0/ref=cm_sw_r_cp_apa_i_GMR6CbQP4QQ7W

Pretty much everyone should take a supplement from my research.

Give me a second and I'll find what I take for you.


This is what I take

I use these, they've got a slight orange flavor and dissolve pretty quickly. Take about 3 a week.

Thank you!

Would this do?
https://www.amazon.com/gp/aw/d/B01IJR5VM2/ref=mp_s_a_1_1_a_it?ie=UTF8&qid=1540845804&sr=8-1-spons&keywords=jarrow&psc=1

What product do you use? I use this and I'm really not sure if the 16,000% RDI B12 is necessary.

\> I've read that TMG can be beneficial

You got reading on this?

Yep…

I use this particular combination of Jarrow supplements (some others not listed as well):

• Methyl Folate 1000 mcg
  https://www.amazon.com/Jarrow-Formulas-Methyl-Supports-Cardiovascular/dp/B015XYNSVK/
  Previously used Deplin (as prescribed). Jarrow is much cheaper as health insurance (in the US) doesn't cover "medical foods" /sigh.
  
  
• B-right Complex
  https://www.amazon.com/Jarrow-Formulas-B-right-Supports-Cardiovascular/dp/B0016003Z0/
  Note this this formula includes 400mcg of Jarrow's Quatrefolic so it might be an option to consider compared to this one which /u/Entropy-Reigns mentioned.
  
  
• Vitamin D3 25 mcg (1000IU)
  https://www.amazon.com/dp/B073LMP2T2/
  
  FWIW, I had one doctor who tested directly for C677T but also did 23andMe (v2/v3) previously. Using http://geneticgenie.org and https://promethease.com to analyze the RAW data from 23andMe is one option for those looking to check without much fuss.
  
  Also worth noting 23andMe's blog post about MTHFR:
  https://blog.23andme.com/health-traits/our-take-on-the-mthfr-gene/

Hi there! I don't have insurance either at the moment and have had periods over they years with no insurance. I would start looking into a low carb diet like keto, this can help with your blood sugar and loose weight. I just started taking DCI for about 4 weeks, and got my first period in 10 months. I take two a day in the morning, along with coconut oil pills, vitamin D3 and magnesium. I recently purchased Ovasitol to try the mixture of both myo and d-chiro inositol. I've seen a lot of girls on here who use this brand. I've now been researching berberine which is supposed to have equivalent effects as metformin. Hope this helps!

This would be a good choice: http://www.amazon.com/Deva-Vegan-Vitamins-Sublingual-Tablets/dp/B001GAOHTS

Watch out for gelatin. Alot of pills got dat to. I order my b12 off Amazon. Deva Vegan Vitamin B-12 Fast Dissolve Lozenges 90 Tablets (2 Pack) https://www.amazon.com/dp/B001GAOHTS/ref=cm_sw_r_cp_apa_1BUTBbBAWZMTB (super cheap for a total of 180 pills)

DEVA makes a good B12

I just take one of [these] (https://smile.amazon.com/Natrol-Biotin-Maximum-Strength-tablets/dp/B0185PXU3K/ref=sr_1_3_a_it?ie=UTF8&qid=1491820204&sr=8-3&keywords=biotin) every day. Easy peasy.

I recommend this or this.

I like these sprays (from Amazon):
D3
B12

Seriously on the B12. I make an effort to eat a very balanced diet, hitting all the greens, beans, and grains. I was incredibly sluggish starting a couple weeks after I switched to a veg diet. I went to the doc, got a blood test, turned out I was super balanced except I was short on B12. I was likely low on it before I went completely veg because I only ate meat 2x/week at most before that. A B12 deficiency doesn't usually hit someone so quickly. B12 is the only thing that's nearly impossible to get outside of eating meat. I started taking this B12 supplement and for the first few days it seriously felt like I was on amphetamines because I was so low on B12. Now I'm back to normal, and it feels good.

If that is the case then you should stick to eating lots of leafy greens and legumes. If your prenatal says that it contains folate, it is almost certain to be folic acid... don't be deceived!

Edit: I found this http://www.amazon.com/Solgar-Folate-800-Metafolin-Tablets/dp/B001LR2RVQ

uridine monophosphate

b9 folate

methyl b12

[omega 3] (https://www.amazon.com/dp/B001GCU6KA/ref=cm_sw_r_cp_api_Bu9uzbJMDYH0V)

DHA

ALCAR

And then I buy all my racetams and what not off eBay

oxiracetam


I wish they had the capsules on eBay but oh well I guess I'll get a MG Spoon

Does this seem about right ? What dosages do you take of all this stuff ? And what times of the day? and with food or no food ?

Now is a trustworthy supplement company, but they're not all vegan. Deva is an all vegan company but they don't have everything nor for the cheapest price.

I bought this supplement:

http://www.amazon.com/Jarrow-Formulas-B-right-Complex-Veggie/dp/B0016003Z0/ref=cm_cr_dp_asin_lnk

and I decided to take it once a day. SAMe is expensive, so I'm just gonna take 1 of these "b right" pills and 600 mg NAC 2x a day and see how that helps. The B right only has 100mcg of B12 though, should I look to up the B12 significantly?

>Source Naturals coenzymated B complex

How does this compare to Vitamin Code's Raw B-Complex? Aside from the fact that VC uses more jingo-istic language.

Also, I'm guessing that you take Methylcobalamin more for the methyl component than the B12, since your B-Complex already has quite a lot of that.

Sounds like this person lacks intrinsic factor. The only way to GET b12 with someone who has pernicious anemia is by INJECTIONS. Not rectal injections just has to be intramuscular.

These are all notes from my hematology class.
Total body content of b12 is 5 mg.
minimal daily requirement is 1-3 MICROGRAMS.
The avg daily diet in western countries supplies 5-30 ug, of which 1-5 is absorbed.

http://i.imgur.com/4yzvEQa.jpg

http://www.amazon.com/Garden-Life-mykind-Organics-Organic/dp/B00K5NEPJY/ref=sr_1_2?ie=UTF8&qid=1420497110&sr=8-2&keywords=b12+food+for+life

This is the kind I take, and my b12 was nearly over the reference range even after a month of not taking it.

Thank u...for your help...

I have added this to my list to purchase, after I run out of my current b12.

https://www.amazon.com/Jarrow-Formulas-Pyridoxal-5-phosphate-Lozenges-Supports/dp/B01IJR5VM2

Yes as supplements. I do 200mg of Theanine every night. This is one the one I try: Here

I also take 3mg of Melatonin every night. This is the one I take which also has a little bit of Theanine as well: Here


I wake up feeling refreshed. I love the fact that they are vitamins because when I was taking sleep-aids that had chemicals I slept alright but I would wake up exhausted.

Yeah! http://www.amazon.com/gp/aw/d/B0013OUKPC/ref=mp_s_a_1_1?qid=1450834661&sr=8-1&pi=SY200_QL40&keywords=jarrow+inositol+powder&dpPl=1&dpID=51QwrQChbDL&ref=plSrch

Myo-Inositol Powder ~ 2000 mg (1 tsp) This is the brand I use

D-Chiro-Inositol 50 mg (1 pill) Same brand

I take these first thing in the morning on an empty stomach. They also improve my mood tremendously.

I'm a meat eater, and had a b12 deficiency a few years ago (neurological issues start between 300-400, and I was at 300). I did a sublinqual supplement and am now fine.

Look for liquids or sublinguals. I took https://www.amazon.com/gp/aw/d/B0013OQGO6/ (which is vegan). It is the methylated version for those that may need it, and the sublinqual absorption helps if you are low in intrinsic factor (the stuff in your stomach that digests b12).