Reddit mentions: The best vitamin d 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.


---

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.
    

>Oh, adding a fortified powder in place of a vitamin. That's, unfortunately, trickier. Certain things are more difficult to supplement around. This vitamin whey right? Vitamin D and panthothenic acid were incorrectly transcribed (one extra zero on each). You'll want more Vitamin D as well.

Correct. Yeah I wasn't too worried about D as it's easy to adjust. Thanks for checking the transcription!

>Vitamin C supplements are common enough. Vitamins D and K are frequently paired together in bone health supplements as well. This is one I've used. It comes in capsules which can be opened and added to powder if desired or simply consumed on the side.

Sounds good.


>Niacin, folate, and molybdenum are more difficult to find in targeted supplements. Fortunately I have a few ideas. First, the nutrition information in the People Chow recipe is slightly off. It was compiled from a mix of sources. I recommend the masa entry in the USDA food database. According to that your niacin level is higher than expected. Second, the things you're missing are in the vitamin whey so you may try adjusting that up while reducing the masa an equal amount. Even at 100g or so it doesn't quite make it but it takes the values close. Alternatively you could try a small dose of another vitamin on the side. Capsule multivitamins can be broken and added to powder for partial doses with the rest of your meal or taken at intervals.

Interesting. Im surprised that the nutrition info for Masa is off as it's so popular. Why hasn't he updated the recipe? Also folate supplements are common, I'll probably grab one and add it in.

>Lastly, you didn't mention it but the fiber is a bit off. I've found that People Chow responds very well to added fiber and would recommend a small fiber addition to anyone using. Ground psyllium husk in particular is popular.

Yeah I didn't mention it because it's so easy to adjust.

>I've compiled these recommendation in a recipe copy. It uses the different masa data, retranscribed vitamin whey, 20g more protein powder, and the D3/K2 capsule.

Nice, appreciate it!

>The D3/K2 is probably not all that necessary. You can synthesize D, vitamin K deficiency is so unheard of it was never discovered till someone ran an experiment on chickens. Also the vitamin whey has some. It may be optimal to have more but it will probably not hurt to skip.

I'll check on sourcing a supplement and may add it depending on cost, bottle size and ease.


The main reason I wanted to do this was because I already have the fortified whey and it's super cheap at a local store. Looks like it'll be pretty simple to compensate for its lacking areas and go from there. Moreover it dissolves easily and I dont have any issues with digestion with it, and tasted fine.

I'll check for d3/k2 and folate supplements and add them as needed and update the recipe you linked!

I take it over the counter. Mine was 7 when my doctor checked it. I started taking 2,000 IU's everyday. Then when I got it rechecked 3 months later is was still really low, 27. My doctor said it should be AT LEAST 50. So I got the 5,000 IU pills that I found on amazon ( I take one everyday, except Wednesday I take 2) and after a couple weeks at that dose I felt soooo much better. I haven't gotten it rechecked yet (will get it checked in July when I go to the doctor again,) but I'm pretty confident it's in range now. I'd say go for the 5,000 IU pills once a day. These are the one's I use 240 days worth of pills for $12. And they work really well. Can't beat the price.

My mom has a prescription for hers. It was like 50,000 IU's once a week, but they were like $20 a pill. So she started taking the 5,000 IU ones everyday and said she felt a lot better that way, because getting it in everyday didn't give her mood swings like the once a week pill did.

Good luck getting your levels up. It can take a while but once you get them up, as long as you keep taking the pills everyday it will stay up and you will feel sooo much better. It's really amazing what a difference it makes.

I also take 1,000 mg of magnesium everyday because it helps with the vitamin D absorption (from what I've read) and I realized that when I started taking it the random muscle spasms that I had for YEARS all over my body stopped almost right away. My doctors never mentioned that it might be a magnesium deficiency they just gave me a muscle relaxer to take at night so the twitching wouldn't keep me awake, but even with that I still got twitches all over. A lot of people who are deficient in Vitamin D are also deficient in Magnesium, so you might want to get that checked as well. :)

You can increase the amount of iron you get through diet in a number of ways, by eating iron and Vitamin C rich foods together, avoiding oxalate-rich foods (Dark leafy greens are very healthy and contain some iron, but they also contain oxalate which can lower iron absorption. However, cooking them lowers the oxalate content, so if you're using things like spinach, collard greens, kale, etc., have them at a separate meal or cook them well), cooking in cast iron, or using a lucky iron fish.

> Anyone out there with healthy nutrient filled recipes that a teen would love?

Some recipe ideas are in the links, but:

• Oatmeal (or muffins or granola made with oats) or iron-fortified breakfast cereal with orange juice, or melon fruit salad.
  
• Pineapple black bean salsa (or made with white beans or chickpeas). The sweetness of the fruit may make the boringness of the beans a little better.
  
• Dirty mashed potatoes (or other potato dishes with the skin included) with bell peppers or tomatoes.
  
• Dark chocolate has relatively high iron, and it's usually easy to get teens to eat
  
  > and her vitamin D is low
  
  Vitamin D deficiency is surprisingly common (among vegans and non-vegans), especially since so many people spend so much time indoors nowadays. Luckily, there are Vitamin D fortified foods like plant milks, and vegan Vitamin D supplements (even Vitamin D3, the form which may be absorbed better). After taking a higher dose for a few weeks, she should get another blood test to see if it's been effective.
  
  Here's much more comprehensive information on vegan Vitamin D supplementation, if you're interested.

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

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

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

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

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

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

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

I had written this huge reply for you but by the time I got to the end of it, I felt most of it may be irrelevant for you and everyone else who may read this post. I'll be happy to pm it to you, but I fear you may think it's a bit off-the-wall.

For more immediate relief though, I've tried a high dose of vitamin D3. This article has some great info on the differences between vitamin D and D3, how they can help your body and how much to take http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx

I started taking 10,000IU's a day (2 gel caps in the morning) of this brand https://www.amazon.com/dp/B002EA99HE/ref=twister_B001J4YN72?_encoding=UTF8&psc=1 and by the end of the second day I had a calmness wash over me. My mind stopped cycling and I was able to relax and "breathe," if you know what I mean. I haven't had an anger outburst since I've been taking them, when I would have several a day. I was always feeling like I was in a state of being attacked and paranoid before I started taking it. I am not a doctor but the difference it made to me was amazing. It also made my unrelenting depression MUCH more tolerable and I was able to have motivation to get some things done again. However, I've only been taking this for about a week so far. I really want to see how it affects that time of the month, which has not come yet but is about to.

I hope you can get help from this sub. It has been a great support for me. Feel free to pm if you want to talk more.

>it's like people are playing some kind of game, and they just want you to join their side

I completely understand this, and it makes it difficult to figure out what's true. I do think that vegans sometimes stretch the truth in order to try to win converts, but I look at that as a misguided act of compassion, because the new vegans are going to learn eventually and then they may very well give up.

Personally, I believe that we can absolutely be healthy on a plant-based diet as long as we supplement B12, D3, and omega-3 fatty acids.The first two are incredibly cheap: This supplement costs $20 for a three-month supply of B12, on top of giving a host of other useful nutrients in case you're missing anything, and for $12 you can buy eight months' worth of D3.

As for omega-3 fatty acids, they are unfortunately on the more expensive side. A lot of vegans say that we can get sufficient EPA and DHA by eating ALA, such as from flaxseed and chia, and converting it ourselves. While there was a promising study saying that vegans convert ALA to EPA and DHA more efficiently that omnis, flax and chia on their own are probably not sufficient.

At the recommended dosages, supplementing omega-3 FAs will cost you about $15 a month. I usually buy Ovega-3, although I recently tried Tesla and liked it as well. We probably need more than 500g a day, since we're meant to consume a somewhat even ratio of omega-3 and omega-6, which would push the cost up to $30 a month or higher. I take three grams a day for mental health, although I doubt that most people would need that much.

As far as needing eggs and dairy to be healthy, I suspect that that's the work of animal industries spreading fear, uncertainty, and doubt. Dairies have taken a huge hit lately as people switch to plant-based milk (now with 100% less pus!), and I think they'd gladly lie to the public in order to tourniquet their losses. For instance, we were all told that we need milk in order to have strong bones, right? But that's absolutely not true. First-world countries have higher rates of osteoporosis. And while I'm not sure how credible this is, the great Yourofsky believed that it was because animal protein is acidic, and to counteract that acidity our bodies draw calcium from our bones.

I'm going to wrap this up before I ramble any more, but in short, take B12 D12 and omega-3s and you will be all set!

*While it wasn't dairy, /r/vegan recently had a laughably transparent article about someone who was arguing not only that it was okay to wear fur, but that it was actually a moral imperative* to do so. It was such a moving piece that I immediately drove to a mink farm and snapped those little fuckers' necks myself, because god damn it, I'm a patriot

158 is quite low for your frame so I'm not surprised that you have a natural propensity to under-eat. To have enough body fat to obscure at least an unflexed 2 pack at 158 after 6 months of working out is absurd and suggests that you're doing something wrong.

There are some supplements that can help but I think the primary problem is likely lurking in your diet, man. The secondary problem is likely your training regimen, as the words "different machines which train every muscle group" sends up a big ass red flag.

The calorie deficit you're working under is too steep. 1700 is somewhere around 400 calories short of your daily maintenance need. That means you're not eating enough to fulfill your daily energy needs while idling. By the time your day is over, you're likely using over 3,000 calories.

So, the cool thing about cars is that if they run out of fuel, they have the common decency to shut down. Your body, should you not feed it, will either convert its fat stores to energy or sometimes, it will prefer to hang on to the fat and break down muscle for what it needs instead. The annoying thing is that you won't be able to tell which its doing until you post to Reddit 6 months later.

When you create too steep an energy (calorie) demand over an extended period of time, your body will slow its metabolism (the rate it burns calories) to accommodate. It's essentially preparing you for a famine because you're not eating enough and it thinks shit's about to go down. It doesn't give a single fuck about your appearance: your body's primary concern is survival. The next step is to prefer to maintain its fat stores instead of converting them to energy. Instead, it breaks down muscle tissue, which is the opposite of what you want.

Because you've probably been under-eating your entire life, I'll assume you don't eat big meals, and I'm going to guess that those 1700 calories are being spread out across several (5-6) meals. With a carbohydrate intake of over 200g a day, spreading them out over several meals, you've probably got elevated blood sugar all day. That means that you'll have insulin roaming about in your body all day telling your fat stores to stay put.

When you put all of that together, you've got the aforementioned skinny-fat dude.

Definition comes from the relationship between your muscle and skin. When your skin stretches tightly against your body, it will dip into the crevices in your muscle tissue. Body fat is the layer between the muscle and skin so the less body fat there is, the more defined you become, just as long as you've still got muscle there. That's all definition is. The reason your stomach looks like a rolling meadow is because you're essentially talking your body into keeping its fat stores, while breaking down your muscle.

• Here's 5 pounds of muscle and 5 pounds of fat.
  
  As you can see, fat takes up way more room. What you can't see is that when you put on muscle, you retain more water. Often, the combination weighs more than the fat you've lost, which is why using a scale to determine your success is nearly worthless.
  
  This dude is a pretty good example. Look familiar?
  
  So here's a list of things to do to solve your problem.
  
  
• Look into Intermittent Fasting.
  
• Increase calorie intake to 3,500 on work days, 2300 on rest days.
  
• Eat 1g of protein per 1b of your body weight.
  
• Save the carbs until post-workout.
  
• Flip around your gym and running frequency.
  
• Use free weights and pick a program to follow.
  
  Supplementation recommendation:
  
  Daily
  
• Multivitamin
  
• Fish Oil
  
• Alpha-lipoic Acid & Chromium
  
• Vitamin D
  
  Post-workout:
  
  
• Creatine Monohydrate
  
• BCAA
  
  You can look into thermogenics like caffeine and green tea extract if you'd like but I think appetite suppression is the last thing you need. Trying to artificially increase your metabolism might actually do more harm than good.

This is the one that I'm taking right now: https://www.amazon.com/Metagenics-Mag-Glycinate-240-Count/dp/B004GLGXVO/ref=sr_1_14_s_it?s=hpc&ie=UTF8&qid=1482431873&sr=1-14&keywords=magnesium+glycinate

It's expensive, but it's extremely high quality. Be warned though, the pills are only 100 mg each which means that you'll need 4 of them a day. At least it's nice for splitting up doses.

The one I used to take is this one: https://www.amazon.com/Viva-Labs-Magnesium-Bisglycinate-Chelate/dp/B00HQP51ZG/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1482431977&sr=1-1&keywords=magnesium+glycinate+viva+labs

Much easier to get down, and much cheaper. I don't know too much about the purity, but I trust the Viva Labs brand enough.

As far as vitamin D goes, garden of life makes some of the best supplements out there. They use plant based sources for everything, so it's all incredibly absorbable (i.e. all of the natural enzymes that your body could use to process the vitamin are included in the pill). They're more expensive, but like the metagenics ones, incredibly high quality. https://www.amazon.com/Garden-Life-Raw-Supplement-Vegetarian/dp/B005JAT318/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1482432076&sr=1-4&keywords=vitamin%2BD%2Bgarden%2Bof%2Blife&th=1

If money is a concern, however, either now foods or viva labs make a much cheaper D3 that should work fine.

https://www.amazon.com/Viva-Naturals-Enhanced-Absorption-Softgels/dp/B00FQKI3W6/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1482432275&sr=1-1&keywords=vitamin+d+viva+labs

https://www.amazon.com/NOW-Foods-Vitamin-5000-Softgels/dp/B0032BH76O/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1482432235&sr=1-6&keywords=vitamin%2Bd&th=1

Everything.

One a day vitamin, 10,000iu of vitamin D a day, magnesium, celery extract, L-citrulline, L-arginine, carditone, super greens, 150mg Test-E weekly, half a mg of arimidex a week, 150mg Test E 250mg Test P and 400mg Tren A during blasts. Nolva on hand if needed.

Solgar - Vitamin D3 (Cholecalciferol) 10,000 IU 120 Softgels https://www.amazon.com/dp/B004TBXGS4?ref=yo_pop_ma_swf

Vibrant Health - Green Vibrance, A Comprehensive, Restorative, Advanced Daily Superfood + Vegan D3, 60 servings https://www.amazon.com/dp/B06XCNXDHF?ref=yo_pop_ma_swf

Carditone 120 Caplets 60 X 2 https://www.amazon.com/dp/B010OLC6ZQ?ref=yo_pop_ma_swf

Natural Factors - Celery Seed Extract, Circulatory Support, 120 Vegetarian Capsules https://www.amazon.com/dp/B00EDJN330?ref=yo_pop_ma_swf

NOW L-Citrulline 750 mg, 180 Veg Capsules https://www.amazon.com/dp/B003O1GK6A?ref=yo_pop_ma_swf

Bronson Magnesium Complex Maximum Coverage 300 Mg, Non-GMO, Gluten Free and Soy Free Formula, 250 Tablets https://www.amazon.com/dp/B0006ZRW50?ref=yo_pop_ma_swf

NOW L-Arginine 1000 mg, 120 Tablets https://www.amazon.com/dp/B0013OVX3U?ref=yo_pop_ma_swf

Order whatever one a day you want.

Hey, you may already know this, and if so, sorry, but maybe it'll help someone else.

Vitamin D is super important to preventing and minimizing SAD, and it takes your body a really long time to build and use up VitD, so start getting as much in you now as you can. Lots of time in the sun for all the sunny days we have remaining is the best way to do this. Depending on how your body processes VitD, that might be able to get you to early November, maybe even late November.

After that VitD supplements are the way to go. You should start those around Daylight Savings Time. They can be gotten pretty cheap, and if you're only taking them leading up to and during the SAD season, you run less of a risk of VitD toxicity. (Consult your doctor, obviously, before taking any supplement, much less more than the recommended daily allowance.)

All that said, it's a great idea to have a therapist on hand as well. Best of luck in locating one. I wish I had more info for you there.

Source: My wife has SAD, her VitD levels are around 10 nanograms per mililiter in summer months without taking supplements (normal people have 20 nanograms per mililiter or higher), so she takes about 10,000 IUs a day during SAD months (normal people maybe take 600 IU a day).

EDIT: Just thought of https://www.chasebrexton.org/ They might be worth a call.

EDIT EDIT: You also might be able to access free/cheap counseling services if you're in college.

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

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

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

Iron:

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

Omega 3:

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

D3:

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

These are the two supplements I take that I've found work best for reducing cramps (Amazon Japan links, below):

Potassium (Citrate) https://www.amazon.co.jp/gp/product/B000BTA4DI/

Magnesium https://www.amazon.co.jp/gp/product/B00E3S51HM/

 

Be careful, and properly check the label, when taking off-the-shelf Magnesium supplements bought here in Japan, as it tends to be mixed with calcium (in supplemental form), which could lead to some hearth/arrhythmia issues. At one stage I was getting regular, scary heart palpitations before I switched to straight chelated magnesium / magnesium citrate.
Regarding these heart palpitations, they basically never came back when I stopped / lowered my calcium supplementation and started taking vitamin K2 (which supposedly helps with calcium absorption, mitigate build up in blood [or something like that]). By the way, the best food source for K2 is, wait for it, Japanese Natto! Hahah. Or take it in supplemental form, found here:

Vitam K2 (MK7) https://www.amazon.co.jp/gp/product/B00O4BQIQQ/

 

If you're eager to just try electrolyte supplements, you can find low sugar "Ion Drink" powders pretty easily at chemists. Be sure to check the labels to properly understand what exact minerals they contain.

Oh, adding a fortified powder in place of a vitamin. That's, unfortunately, trickier. Certain things are more difficult to supplement around. This vitamin whey right? Vitamin D and panthothenic acid were incorrectly transcribed (one extra zero on each). You'll want more Vitamin D as well.

Vitamin C supplements are common enough. Vitamins D and K are frequently paired together in bone health supplements as well. This is one I've used. It comes in capsules which can be opened and added to powder if desired or simply consumed on the side.

Niacin, folate, and molybdenum are more difficult to find in targeted supplements. Fortunately I have a few ideas. First, the nutrition information in the People Chow recipe is slightly off. It was compiled from a mix of sources. I recommend the masa entry in the USDA food database. According to that your niacin level is higher than expected. Second, the things you're missing are in the vitamin whey so you may try adjusting that up while reducing the masa an equal amount. Even at 100g or so it doesn't quite make it but it takes the values close. Alternatively you could try a small dose of another vitamin on the side. Capsule multivitamins can be broken and added to powder for partial doses with the rest of your meal or taken at intervals.

Lastly, you didn't mention it but the fiber is a bit off. I've found that People Chow responds very well to added fiber and would recommend a small fiber addition to anyone using. Ground psyllium husk in particular is popular.

I've compiled these recommendation in a recipe copy. It uses the different masa data, retranscribed vitamin whey, 20g more protein powder, and the D3/K2 capsule.

The D3/K2 is probably not all that necessary. You can synthesize D, vitamin K deficiency is so unheard of it was never discovered till someone ran an experiment on chickens. Also the vitamin whey has some. It may be optimal to have more but it will probably not hurt to skip.

Good to see Vitamin K added, I've been curious about it. I found it interesting in Weston Price's writings that he found populations eating lots of grassfed dairy and/or natto seemed to have amazing cardiovascular and bone/teeth health. This 'x-factor' nutrient as he called it was later believed to be vitamin k. Have a bunch of questions:

It seems like mk4 (the animal version) is used a lot in the studies and I've seen some claim it's superior to the natto based mk7. But I'm curious why you stated mk7 might be "better than MK-4 at the same stuff" when it seemed like mk4 was the one specifically used in the studies that found bone growth effects, cancer fighting effects, suppression of negative vitamin d effects? From what I read in the article I would have come to the opposite conclusion, was this a typo or am I missing something?

I've been taking the mk4 (animal version) myself and the one product I've found that uses it (instead of mk7) is this vitamin d/k from Thorne. It has a ratio of 1000IU D to 200 mcg K2 (mk4), or 7500 D to 1500mcg if going by your recommended 1500mcg value. Do you think this ratio is too high on the vitamin D side? I might try their pure vitamin K drops so I can make my own ratio, but what would you say is ideal (it sounds like these two vitamins work closely together from your article)?

If too much vitamin D relative to K can cause issues like calcification, is there any harm in the opposite case, too much K relative to D? Particularly for the high dose mk4 (45000mcg) 'bone growth' doses you talked about. Were any side/negative effects noted at all?

Finally, I've read that grass fed dairy and animal products will contain higher levels of K. I'm not sure if there are any measurements but if you can find any it'd be interesting to see listed side by side with non-grass fed counterparts.

Hmmmm... Got some minutes today, so let's type out some questions!

• I'm slowly developing a suspicion that I am mildly lactose intolerant (despite not being genetically predisposed to it in the slightest, pretty much every member of my family consumes a broad range of dairy products, sometimes in excess, without any adverse effects), or at the very least, my small intestine is not producing sufficient lactase. Either way, I'd like to supplement it in small doses when I do consume excess dairy. In my mild case, to avoid the discomfort, what dosage would you recommend and how long before/after intake should I supplement?
  
  
  
• The 2nd question is related to vitamin D supplementation, now that winter is looming and my hours in the sunlight are limited even further. I'm currently taking 4-6 Life Force® Multiple (I know, should've got the men's one with no iron), as well as 1-2 Cod Liver pills daily (2500 IU vitamin A, 200 IU vitamin D). I've read many anecdotal reports of increased energy and elevation of mood with vitamin D supplementation and I think I could benefit from it with my daily work/school stresses. What dosage would you recommend and is this a decent deal on some D3?
  
  
  
• Lastly, given the above Life Force multi, could I benefit from Zinc micro addition? My diet is clean and fairly varied, but of the common natural sources of zinc, I really only consume products from the lower half of this table along with beef. In searching for zinc supplements I've found several types (gluconate, picolinate, glycinate) and it would be nice if we had a brief description of the distinction between the types, as well as, which would be more beneficial than others.
  
  
  Thanks

This is the brand of K2 I take. Good high dose.

https://www.amazon.com/Relentless-Improvement-Naturally-Derived-No-Fillers-Science-Based/dp/B00GZVM092

If money is no object, the Thorne drops are considered the best in terms of bioavailability:

https://www.amazon.com/Thorne-Research-Vitamin-Liquid-drop/dp/B000FGWDTK

This is MK4, which is the K2 form that's been studied the most in terms of increasing bone density. MK4 doesn't stay in the blood for very long though - for that, you need MK7. It stays in the blood for much longer, but the studies haven't yet been done to determine whether it's as good as MK4 for building bone density (the reason why I take K2). If your primary need for K2 is for improving sleep, maybe MK7 might be better? I also take MK7 sometimes, the best one I've found is this one:

https://www.amazon.com/absorption-clinically-Formulated-Certified-Veggie-Softgels/dp/B00JGCPAYY

Bear in mind that you need to take K2 with a fat source to maximize availability - taking it without fat is a total waste. The K7 brand above includes coconut oil in the capsule for this reason, but I'm not sure it's enough. I always take K2 with a nice big spoonful of hemp oil.

It's also worth pointing out that K2 MK4 has been shown to increase testosterone levels, which may be a bonus or a deal killer depending on your current levels.

I've previously been buying Drs Best because it was a solid value like their Mag Gly.
https://www.amazon.com/gp/product/B00O4BQIQQ/ref=ox_sc_act_title_1?smid=ATVPDKIKX0DER&psc=1

However, I recently switched to Life Extension version because it comes in tiny soft gels that are full of MCT oil....and Vit K is a fat soluble vitamin so it would make sense to me that the K2 would absorb better in that form than from the powdered veggie cap from Drs best. The LE soft gels are 45 mcg each vs 100 mcg each for the Drs Best capsules.

Here is the Life Extension product
https://www.amazon.com/gp/product/B001KSNDSM/ref=ox_sc_act_title_2?smid=ATVPDKIKX0DER&th=1

Take 90 to 100 mcg a day unless you are going to do some heavy duty Vit D dosing above 1000 I.U, in which case you should up the K2.

This is amazing, I am so glad you are starting your journey to becoming vegan. My best suggestion is using cronometer.com to track your food for a good portion of time in order for you to get a handle on what foods have what properties and nutrients you need from them. Vegan diets can easily cover all your nutrients, I get all of the FDA's recommended doses of micronutrients daily and almost double their recommended protein amount. Here is a quick rundown of nutrients and vegan foods that are abundant in them

Macronutrients:

• Fat- Avocado, coconut, oils, nuts, seeds, and soybeans (tofu, tempeh, edamame)
  
  
• Carbohydrates- Fruit, Legumes, Grains, Vegetables
  
  
• Protein- Beans, Lentils, Faux meats, Green Vegetables, Grains
  
  

• amino acids are all present in all food just at different rations so eat a variety.
  
  You will meet all your macro-nutrient needs eating 2100 calories of any variety of foods. (eat and don't eat only fruit or drink oil for your calories, super easy)
  
  Micronutrients: (These are only the ones some lack on a vegan diet, take in consideration that less then 1% of the world eats all of their proper micro-nutrients and eating more vegetables and beans almost always makes people get more)
  
  

• Omega 3- Ground Flax Seed, Chia Seeds, and, Dark Green Vegetables (roughly 10% per serving of dark green veggies)
  Omega 3's are the most challenging to get at the start of a vegan diet, basically you add in a tablespoon of chia seeds or flax seeds to your diet daily and it covers you or you take an algae based supplement. Omega 3 is not a necessary nutrient but it does greatly help you.
  
  
• B12- Supplement this, here's a great article on it with recommended supplements www.veganhealth.org/articles/vitaminb12 you likely are already getting it from meat that got it from being heavily supplemented with b12, its a bacteria and we eat less bacteria now then throughout evolution so it's not exactly a vegan issue.
  
  
• Vitamin D- The sun, supplements, or mushrooms left in the sun. I take this in the winter and in the summer I use the sun. Here's an article about it
  
  
• Calcium- Nut Milk, Vegetables (Dark green especially), Chia seeds, Fruit, and Nuts.
  
  
• Vitamin E- (which is less of a problem for vegans but still not easy) Nut Milks, Almonds, Vegetables.
  
  
• Iron- It is a misconception that this is challenging I actually get more now then over, anyway Green veggies, Beans, Lentils, Grains
  
  
• Selenium- Only an issue if you don't get a few servings of grains especially whole wheat, or eat one brazil nut, or 400 kiwis
  
  
• Zinc- Beans, Grains, Nuts and Seeds. This is one most people don't expect.
  
  In short eat a few servings of grains, beans, fruit, green veg, nut milk, nuts, and seeds and you got it covered. Two servings of each daily will likely cover all your nutritional needs.
  
  Edit: I suck at formatting
  
  Ps. Also when doing your method I highly suggest doing the simple things on top of the x number of days a week you are vegan. By this I mean using plant milk instead of normal, and trying to have almost identical vegan products like chao instead of cheddar, and gardein and beyond beef instead of meats. The products I mentioned are best known for their phenomenal ability to replicate the original.

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?

NAD - Same issue here though (~9months ago. Took about 2-4 weeks to start feeling symptoms secede. Now I'm healed up and energy is back, + no joint pain!)

Dr. Told me to take Vit-D supps, around 4000IU/day until levels are normal and then keep taking 2000IU/day.

IMPORTANT: Vit-D is Fat soluble. This means three things:

1. Be sure to take it with food that has fat, e.g.: eggs, most meats (that are not super lean like Chicken or Turkey Breast), cheese, nuts, seeds, greek yogurt, cottage cheese, etc....
   
   
2. Fat soluble vitamins are stored in your fat and therefore you can have too much, so be careful. In the case of Vitamin D it takes a lot for it to be too much. Like 50,000IU/Day for weeks. So don't worry to much but still note this.
   
   
3. Vit-D is a fat-soluble vitamin, so if you miss a couple fo days of taking it, it's not a big deal. Your body can use the existing Vit-D that's been stored in your fat. What I usually do, if I know that I'm going somewhere for a couple days and I'm not going to have vitamin D on hand, is to take extra (like 8000IU/day) for like 3 or 4 days prior.
   
   The supplement is really cheap (~$6 for 1 yr supply):
   
   Amazon Brand - Solimo Vitamin D3 50 mcg (2000 IU), 365 Softgels, Value Size - One Year Supply https://www.amazon.com/dp/B079C83Z3L/ref=cm_sw_r_cp_apa_i_3OtRDb8JAB41W

Give DAA a try if you want to. It's cheap and I feel a slight difference with it after a while. I just got done an 8 week 'cycle' and am very happy with it.

Keep in mind while DAA has been shown to work, it does not do anything near what actual juice will do, but it's most likely 100% safe and it's much much much cheaper, and legal.

Also for Creatine I use regular old monohydrate, I am going to try a monohydrate made with Creapure creatine. CreaPure is german micronized creatine which makes it more water soluble. Some say that helps absorption, others say its bullshit, IMO the price difference is pretty negligible and even if all it does it make it dissolve easier then its worth it for me.

and Vitamin D, here's your supply for the YEAR.

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

Magnesium:

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


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

Fish Oil:

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


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

Vitamin D:

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

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



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

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

Just realized I didn't answer your scale question.

I use this scale:

WAOAW 500g/0.01g Digital Pocket Stainless Jewelry & Kitchen food Scale, Lab Weight, 0.001oz Resolution https://www.amazon.com/dp/B01B4KX6JQ/ref=cm_sw_r_cp_api_8wT7ybYTFX7DC

This beaker:

Emsa Perfect Beaker https://www.amazon.com/dp/B001BDLWE8/ref=cm_sw_r_cp_api_MxT7yb79S2TG0

This blender:

Blendtec TB-621-25 Total Blender Classic with WildSide+ Jar, Black (Certified Refurbished) https://www.amazon.com/dp/B00TKRQWS8/ref=cm_sw_r_cp_api_fyT7yb71ZK449

And this jar:

Takeya Airtight Pitcher, 2-Quart, Black https://www.amazon.com/dp/B00CYAIRG8/ref=cm_sw_r_cp_api_VyT7yb8J2NX2P

Happy mixing. :)

Also you asked elsewhere on the thread about D3. Here's what I use:

Doctor's Best Best Vegan D3 Vegetarian Capsules, 60 Count https://www.amazon.com/dp/B00E816ROU/ref=cm_sw_r_cp_api_HBT7ybFJPMH6J

In the future I would buy

this magnesium and this d3+k2 instead. Cheaper and the magnesium's likely more effective.

You can take all three in the morning if you want. Magnesium isn't inherently sedating, it's relaxing.

The ones I would personally avoid is taking D or ALCAR at night, everything else is fair game.

If you wanna do D, K, ALCAR in the morning, and Mag at night, that's perfectly fine also.

Also if you're at all interested in taking a multivitamin instead, I'd recommend Legion Triumph (disclosure: I've had some input on it's design, not receiving any royalties or anything like that, though).

D3 is generally better than D2 at raising blood levels of D but D2 is still effective, especially at the dosing you are taking.

50,000 IU is definitely a 'doctor prescribed' dosing and is likely just to get your levels back into a good range quickly. Most people take 1000-5000 IU per day as a maintenance dose. Once the D2 runs out just go grab a reliable brand of D3 (I like Doctors Best) and take that once a day with a meal containing fat (fat helps your body absorb the D).

A lot of people have answered your main questions. I just wanted to address your edit.

A) I use Daiya shreds. Honestly, the taste for me varies based on what I'm using it in. It is better in a recipe with lots of other flavors that it can complement. For instance, it's great on the Egg Trick Muffin and Vegan Pizza - I highly recommend The Vegan Zombie for recipes.

But I had it on just a Vegan Boca Burger and it wasn't so great. So, experimenting is the best thing you could do.

B) As for nutrients not including B12, I would look into a Vegan D3 Vitamin not because the diet is deficient in that vitamin but because most humans in the Western world are now showing a deficiency in vitamin D.

You can get your Omega-3 fatty acids from ground flax seeds, flax seed oil (I hate it but if you can stand it then go for it), and chia seeds.

I generally put a couple tablespoons of ground flax seeds in some of my favorite non-dairy yogurt and stir it up and it's great.

If you feel you are getting too much soy then try Almond milk (I get the vanilla unsweetened).

Other than that, if you are really worried then the only thing I would watch is your calcium intake until you get the hang of it. It WILL be present in the foods you eat unless you turn into a junk-food vegan. But if you want to supplement then look for vegan foods (such as the almond milk) that are fortified with calcium.

Other than that you should be fine. Remember not to chalk up every illness or deficiency to the vegan diet when there could be another explanation - the Standard American Diet is woefully deficient in nutrients yet no one questions it.

Anyway, I wish you guys the best.

You're probably a lot better on D than most people (deficiency is extremely prevalent), but moderate supplementation like 5000 IU per day could be worthwhile. It's not very expensive off of Amazon or my personal preference iHerb.

Also it's perfectly fine to pop 10,000 IU every other day rather than worry about getting the perfect sized capsule for daily supplementation.

Hell, I think I even have a coupon code for like 5 bucks off at iHerb somewhere if you care about saving 5 bucks.

Vitamin D-only is probably best, or at least most cost-effective. Most people get enough of most vitamins and minerals from their diet, so supplementing everything else is a waste of money at best. Many multivitamins also contain D2 instead of D3, which is your body's preferred and more effective form. Vitamin D3 supplements are very inexpensive.

Edit: If you're already taking daily multivitamins, you probably don't need to add an additional D supplement. (But you might consider dropping the multi in favor of targeted supplementation.) But if you're not on a multi, consider a D3-only supplement.

Chiropractor here: Vit D Deficiency is EXTREMELY common and taking an inexpensive oral supplement usually combined with vit K can help with all sorts of health issues. Personally I was diagnosed with psoriasis at age 19 and was immediately put on steroid creams for about 3 years. I ended up developing stretch marks as a result of the steroids and my psoriasis was no better. After noticing my rashes were improved in the summer time, I started researching auto immune diseases and vit d deficiency. I'm currently 30 yoa, take no RX for my psoriasis and have not had a rash since I was in my early 20's. If you live in a cold weather place (i live in Iowa) it is especially important to get it checked. Also when you do go out in the sun, make sure to wait at least 10-15 minutes before applying sunscreen as to not block any natural vit D you can get for free from the sun.

Edit: Here's the brand I like personally as not all supplements are the same.

Thanks for this post! I can attest to at least the vitamin D clearing up acne. Here is the vitamin D I've been taking.

Zinc has helped too. Other vitamins seem like they don't do much for my acne.

Going to start cutting out dairy and see what happens :)
Thanks

NatureWise Vitamin D3 5,000 IU for Healthy Muscle Function, Bone Health and Immune Support, Gluten Free & Non-GMO in Cold-Pressed Organic Olive Oil,1-year supply, 360 count https://www.amazon.com/dp/B00GB85JR4/ref=cm_sw_r_cp_api_UWbbzbPTNWD4E


Life Extension Mega Epa Dha Softgels, 120 Count https://www.amazon.com/dp/B00OZI7BVE/ref=cm_sw_r_cp_api_yXbbzb797NFH7

Been using both for some times and seen improvements in my bloodwork.

I definitely think they are necessary and I live on the EC as well. I would definitely not get the Enfamil drops, though--they have all kinds of additives. What baby cares about color or added flavor!? I give my LO these!
It's one drop compared to a whole eye dropper since it is just Vitamin D and coconut oil..I feel so much better giving her these than the Enfamil ones! Ends up being cheaper, too, in the long run.

Thanks! Yeah I looked around and found some that look promising. Apparently we need to take vitamin k2 with vitamin d3(?) so I found a supplement that contains both. Michael's Naturopathic Progams Vitamin D3 5000

Garden of life vitamin D3 spray with omegas 3, 6 & 9 at sprouts! I don't know if sprouts is a national chain but I'm sure whole foods has it too. My mom gave me some patches to try that she can't find again which sucks because they were a game changer. I'm testing these ones out now, but hers had more ingredients and I had more energy and motivation with hers.

https://www.patchmd.com/B12-Energy-Plus-Topical-Patch.html

Edit: I prefer sprays because downing a bunch of pills every morning is rough, especially if I'm already nauseous. Patches are new to me, but again I like the idea of just putting on a patch rather than taking pills.

Edit 2: this is the spray. I'm leery of buying supplements on Amazon though with all the fake products on there. Garden of Life D3 Vitamin - mykind Organic Whole Food Vitamin D Supplement with Plant Omegas, Vegan, Vanilla, 2oz Liquid https://www.amazon.com/dp/B00K5NEPLW/ref=cm_sw_r_cp_apa_i_yB1oDbV19R4DC

Forgot to mention, these are the pills I take. They're a big dose, but super tiny and easy to swallow. I don't know if you can get them where you live but it's worth a shot if you can. https://www.amazon.com/gp/product/B000A0F2B2/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Hey fellow mom! My baby was just shy of 10lbs and 23 inches long. LO's head, height, and weight were all in the 90th percentile into 6 months. LO is now around 10 months and in normal-ish (50% weight, but still tall, 70%) measurements.

I think crawling really helps, I don't think your LO is fat. My pediatrician said to keep breastfeeding, and I did, and everything is healthy.

>He told me my baby needed to have his feedings restricted.

I asked about this around 6 months with my LO. My doctor said they never restrict for breastfed babies.

>They also wouldn't let me breastfeed him during his shots

During shots or after? I had my boob out several times in our appointments...not during the shot, but after (I don't know why this would matter, but maybe reducing pin pricks?). Everyone at the Peds office was very happy I was breastfeeding my child.

Also, I did vitamin D drops too. [These] (http://www.amazon.com/Ddrops-Baby-drops-2-5mL-fl-oz/dp/B003CT36NE) only take one drop instead of a mil.

I had lower end of normal vitamin D on my pre-pregnancy blood work so I've been taking D 5,000 UI since pre-conception. Now at 26 weeks my nurse midwife says my D levels are the best she's ever seen. I take it in the morning and so does my SO as his levels were low too.

NatureWise Vitamin D3 5,000 IU for Healthy Muscle Function, Bone Health, & Immune Support | Non-GMO in Cold-Pressed Organic Olive Oil & Gluten-Free (Packaging May Vary) [1Year Supply - 360 Count] https://smile.amazon.com/dp/B00GB85JR4/ref=cm_sw_r_cp_apa_i_Uz1PDbVB4TF7Z

> Are there any differences to Vitamin D supplementation to natural sources such as the sun and diet? Are these differences something I should be concerned about for general health?

I don't believe so.

> Finally, what is the best way to supplement Vitamin D?

I just got these but they were a little less when I did. 5000IU is a good dose, especially with the weather we get here, and a years supply is about £15.

Amazon to the rescue! D2, 2400 IU, and Vegan D3 5000IU. You can definitely get the vegan D2 at Whole Foods, and if you're lucky find the vegan D3.

Um, most brands, as far as my experience has been.

This is what I take for vitamin D: Amazon Brand - Solimo Vitamin D3 50 mcg (2000 IU), 365 Softgels, Value Size - One Year Supply https://www.amazon.com/dp/B079C83Z3L/ref=cm_sw_r_cp_api_i_evh2Cb25147Z8

Natures Bounty Vitamin B-12 1000 Mcg Tablets, Value Size - 200 Ea https://www.amazon.com/dp/B00DYSUQR2/ref=cm_sw_r_cp_api_i_0wh2CbSESDK0B

I just purchased doctors best D3, in the ingredients it says as Cholecalciferol / vitashine D3. I hope it's vegan lol.

https://www.amazon.com/gp/aw/d/B00E816ROU?psc=1&ref=ppx_pop_mob_b_asin_title

Not an expert, but if you want my opinion, after doing some research I went with these:

Thorne Research - Basic Nutrients III without Copper and Iron

[Life Extension Super K with Advanced K2]
(https://smile.amazon.com/gp/product/B0765ND4FK/ref=ppx_yo_dt_b_asin_title_o00__o00_s01?ie=UTF8&psc=1)

Nutrigold D3 5000 IU

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

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

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

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

Natures Plus Source of Life Garden Organic Vitamin D3 (Cholecalciferol) - 5000 IU, 60 Vegan Capsules - Gluten Free, Whole Food, Plant Based Supplement - Bone & Immune System Support - 30 Servings https://www.amazon.com/dp/B0042DDP44/ref=cm_sw_r_cp_api_i_1RyBCbNXP4M54

I go tanning a few times a week and do have some D3 that I take occasionally. Why the drops rather than pills? I have these: NOW vitamin d
Thanks for the recommendations though, I have saved your threads to reconsider when I run out of certain supplies.

While I did not notice anything drastic with Vitamin D supplementation, it's definitely one to look out for overall health. People are also often deficient in vitamins K and B12 - so make sure you get those. Spinach and leafy greens are amazing for Vit K and most hard to get micronutrients. In terms of Vitamin D, this helped me raise my blood D3 levels from deficient to normal in about 3 months of daily use.

Benefits? I went from almost falling asleep during the day to bursting out of bed in the morning to still having energy into the evening. Although ZMA (Zinc, Magnesium, B6) has improved my sleep quality 1000% which helps a lot, but I just started taking it regularly recently.

My current daily stack is:

• ZMA at night
  
  
• NAC x2
  
  
• Acetyl-L-Carnitine x2
  
  
• Alpha Lipoic Acid x2
  
  
• Vitamin D - 10,000IU (I get no sun, ever)
  
  
• N-Acetyl-L-Tyrosine x2 (just started, really helps)
  
  
• Fish oil
  
  
• Multivitamin
  
  Other things I'll throw in intermittently:
  
  
• Alpha-GPC (Choline supplement so your brain can more easily make acetylcholine. Helps with brain fog / attention)
  
  
• A racetam (Piracetam, Phelypiracetam, Anaracetam) or noopept (Nootropic. See r/nootropics)
  
  
• C60 (woo/fringe antioxidant)

Multivitamins really aren't worth it. The past few years some research has emerged showing that they really don't do much for you. You'll often hear that the only thing multivitamins are good for is to make really expensive urine.

The three most important supplements you can take are:

Vitamin D

If you don't have an issue with taking FishOil supplements, purchase some for the essential Omega3s and 6s.

And if you think you're low on Iron, purchase some Iron pills and take 1 everday or every other day(if it bothers your stomach). To help with absorption, take it with Vitamin C.

These are really the most important ones to supplement with since you're probably not getting enough of them. Vitamin D is probably the most important. Definitely buy that vile. It should last you about 5-6 years. Take it every other day with a meal taht you know has some fat content as Vit.D is fat soluble.

Supplements I use:

Potassium Citrate:
https://www.amazon.com/gp/product/B00ENSA93S/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1

D-ribose:
https://www.amazon.com/BulkSupplements-D-Ribose-Powder-1-Kilogram/dp/B00GK618MM/ref=sr_1_4?keywords=d-ribose%2Bbulk&qid=1555607267&s=gateway&sr=8-4&th=1

Vitamin D topical oil:
https://www.amazon.com/gp/product/B003800UXG/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

The CBD rub that really does work for localized pain:
https://www.cbdforlife.us/products/pure-cbd-for-life-rub-lemongrass-9oz/

The CBD drops (I use two bottles a month because I take it twice a day):
https://www.cbdforlife.us/products/phytocannabinoid-rich-hemp-tinctures-peppermint-600mg/

The CBD drops my mother uses (It's less potent than mine, but it is effective):
https://www.amazon.com/gp/product/B079VS8JY9/ref=ppx_yo_dt_b_asin_title_o02_s01?ie=UTF8&psc=1

The bourbon glaze that I use for the salmon with crumbled bacon (this is the only brand that I don't react to and I use many of their products):
https://www.amazon.com/Tastefully-Simple-Bayou-Bourbon-Glaze/dp/B07CJ4BBVH/ref=pd_rhf_ee_s_rp_0_6/145-0852273-7564060?_encoding=UTF8&pd_rd_i=B07CJ4BBVH&pd_rd_r=f07be981-5f7f-4b64-b074-6f6689529de0&pd_rd_w=2mI49&pd_rd_wg=UOIxO&pf_rd_p=f4c63947-4e8b-4aeb-a925-1d4e1a211124&pf_rd_r=M37B69YVXZGSHB14S318&psc=1&refRID=M37B69YVXZGSHB14S318

The betain HCL I use to help with digestion:
https://www.amazon.com/gp/product/B000M4CD2C/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Here's the clay (but any brand will do):
https://www.amazon.com/gp/product/B01N4O0PJ3/ref=ox_sc_act_title_3?smid=ADVD72ZOFGYC8&th=1

Here's a video on how to make the clay. (I use a blender and add a TBSP rubbing alcohol as a preservative.)
https://www.youtube.com/watch?v=MMwgwL6BQRM&t

I get the melatonin at Walmart and I do need 10mg. I've tried the lower doses and they don't work for me at all.

---------------------

I must add that I use blue light blocking glasses in the evening on the recommendation of my doctor and it really does work remarkably well. I put them on around 7:30PM and I'm out by 9PM.

There are a ton of them out there. Just make sure they have orange lenses. These are the ones I use with my glasses.

https://www.amazon.com/gp/product/B07L86SX8Q/ref=ox_sc_saved_title_7?smid=A3CRVK3XPP291V&psc=1

-----------------------

A link to a post I made about skin care.

https://www.reddit.com/r/carnivore/comments/beeczy/carnivore_skin_care_anyone_with_skin_issues_or/

> It is a fat soluble vitamin, so if you are good about taking a little too much per day, eventually it will catch up with you if you live long enough.

Why? What do you mean by this?

>That's 4 pills.

Number of pills seems pretty irrelevant... I get 5k iu in one pill. https://www.amazon.com/gp/product/B0032BH76O

And this is the k2 I take with it https://www.amazon.com/gp/product/B004GW4S0G

Carlson Labs D drops. One drop on my nipple once a day. So important! I have a serious auto immune disorder and worked with Autistic kiddos for years so I am very very sure to do what I can to prevent those things! the research is clear, this is important. When doctors are asked what supplements they take and are sure to give their kids it's Vitamin D!

http://www.amazon.com/Carlson-Liquid-Vitamin-Drops-drops/dp/B003BVIBNS/ref=sr_1_1?ie=UTF8&qid=1348078704&sr=8-1&keywords=carlson+baby+d+drops

Any suggestions on which vitamin D3 supplements to take?

Found these but they seem so much cheaper than the rest I'm unsure about if its trust worthy.

Went through the same thing as you.

I was prescribed 50,000 IU's a week for 2 months to correct my deficiency. You can buy prescription strength D3 supplements on Amazon for cheap. This is what I took: https://www.amazon.com/Biotech-Pharmacal-D3-50-000iu-Capsules/dp/B000A0F2B2 Only 1 pill a week, much easier than counting drops everyday.

Was completely back in the normal range after about 8-10 weeks. You'll want to have another blood test to confirm. After that, you can switch to a much lower dosage to maintain. Getting about 1000 IU per day is keeping me at a nice, normal level.

Oh man, that's rough. MS can be a shitty disease for everyone - those who have it and their family/caretakers. You may want to check national MS society for support for yourself.

Also, link to Vitamin D on amazon if you want to buy some for your mom while she's waiting on the Rx.

Hope things get better for both of you.

You can also order them on Amazon. I have these same ones but I suggested getting 10,000 IU to help you feel better. They're a little more spendy but you can shop around.

I've been taking Nutrigold Vitamin D3 5000 IU sort of intermittently when I think about it over the past year, but I've taken it daily for the past 2-3 months (always with breakfast containing fat). I just had my Vitamin D level checked and it was at 31ng/mL, which isn't far from deficient (<30ng/mL).

My doctor recommended that I take 2000IU daily, so I informed him of what I was already taking and asked if I should double the dose or consider another product. He said to stick with 5000IU and have another test in a few months because it could take longer to get my levels up if I was pretty low already when I started my regimen.

That doesn't really apply to you, though, because you've been taking it for years. I've read that thyroid and autoimmune disorders can interfere with absorption. My doctor plans to test for gluten sensitivity if my next Vitamin D test is still low.

Thank's for the replies :)

I have one more question

Would these vitamins be ok to take while on this Keto Diet:

• Natures Aid Multi Vitamins and Mineral Tablets (Contains No Iron) - https://www.amazon.co.uk/Natures-Aid-Vitamins-Mineral-Tablets/dp/B004RPFUZO
  
• NatureWise Vitamin D3 5,000 IU https://www.amazon.co.uk/NatureWise-Vitamin-Swallow-Softgels-1-Year/dp/B00GB85JR4
  
  Thanks!

Not really a supplement, but Bulletproof Coffee is incredible for keeping your energy high.
(https://www.upgradedself.com/Bulletproof-Coffee-Starter-Kit-Brain-Octane-Edition)

If you're not one for coffee, you could always try Yerba Mate Tea (http://www.amazon.com/EcoTeas-Organic-Yerba-Loose-5-Pound/dp/B0012BSLWU/ref=sr_1_1?srs=5856181011&ie=UTF8&qid=1380594143&sr=8-1&keywords=yerba+mate)


In terms of supplements, I personally take Athletic Greens, krill oil, iodine, vitamin D, and vitamin K-complex (links below). You can set them on a subscription and never think about them again.

https://www.athleticgreens.com/v5
http://www.amazon.com/gp/product/B0013OULGA
http://www.amazon.com/NOW-Foods-Vitamin-5000-Softgels/dp/B0032BH76O/
http://www.amazon.com/gp/product/B004GW4S0G/
http://www.amazon.com/Pure-Encapsulations-Iodine-Potassium-Iodide/dp/B0017HS34A/

Pretty much everyone has a deficiency unless they spend a ton of time outdoors and eat a lot of fish. Just get a quality supplement. These are good and are very highly rated on Amazon:

https://www.amazon.com/NatureWise-Vitamin-Organic-Olive-Non-GMO/dp/B00GB85JR4/

That's true, although fairly sure these are 100% RDA for all the vitamins at least. I also take a separate D3 supplement (link), cod liver oil (H&B when they have a penny sale on), green tea extract (MyProtein), and Magnesium (H&B) which I'll probably stop once I run out. The D3 definitely seems to be a worthwhile addition imo.

Thorne Research - Vitamin D/K2 Liquid (Metered Dispenser) - Dietary Supplement with Vitamins D3 and K2 to Support Healthy Bones and Muscles - 1 Fluid https://www.amazon.com/dp/B0038NF8MG/ref=cm_sw_r_other_apap_pI9zflyjg1smC

For vitamin D, I like Nature's Plus. It's a vegan source of D3 which is generally better absorbed than most vegan supplements which have D2.

Enfamil has vitamin D drops, for some babies (including mine) they caused SEVERE tummy cramps- my little man who was an angel, would scream inconsolably for hours on end, I stopped that immediantly and started taking 4000IUs a day ot Vit. D so it would go thru the milk. I just ordered Carlson Ddrops Enfamil is a whole 1mL dropper full (nasty taste too) and the Ddrops is only 1 drop, that way I can put it right on my nipple before a feeding rather than shoving a dropper down his throat

good luck, sleep when you can, wish you the best!

The Now Foods D3 has pretty good reviews on amazon.

I think your anxiety is very likely to be a psychological problem. You simply became very worried about taking "high dosage" of it, BUT I can put your mind to rest!


Last winter 2014/2015 I have been taking very high doses of Vitamin D3 for a little more than three months. I read some articles about possibility of healing some ailments in this way so I gave it a shot. Every day I took 50,000 BioTech Pharmacal D3 + 5 Life Extension Super K and I felt great and had no problems at all, important thing is to take Vitamin K2 with it.


My health problem has greatly improved and is now nearly gone. At the moment I'm taking D3 again since the beginning of December 2015 and will take it for another few weeks until my bottle is finished, this will be enough for me this winter.

So if you take it occasionally, it wont make any harm to you, but if you plan to take high doses of it regularly you definitely need to take K2 with it! this is very important as it redirects calcium from your veins to your bones, otherwise you'll calcify veins and this can create some serious problems.

I use a D3/K2 liquid from Thorne. That is a lot of D3 and K2 though, I'd be more comfortable taking a lower dose daily, but he's the doctor. Keep in mind that K is a blood clotting agent, so don't go adding large amounts without a lot of research.

http://www.amazon.com/THORNE-RESEARCH-Vitamin-Liquid-Health/dp/B0038NF8MG

As for magnesium, I recommend ionic, glycinate, or malate. 400mg per day is the recommended, but you can get your RBC Mag levels tested to see if you need to add it as a supplement. Most people are deficient.

This list is excellent. One thing I would add, if you are planning on breastfeeding, is Vitamin D drops. Your breastfed baby will be advised to take Vit D, and the one that is easiest to find (at least where I live) is D-Vi-Sol, which requires a HUGE dose that baby hates the taste of. So don't get that one. Instead, get some of the ones that require just one tasteless drop, like these or similar. I put a drop on my nipple before he latches, or if I forget, I express a little milk into a spoon and add the drop, and then pour it in his mouth. Easy and much tastier!

Which brand do you take? I take 5000iu daily in mornings:

https://www.amazon.com/gp/aw/d/B00GB85JR4/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1519420561&sr=8-3&keywords=vitamin+d&dpPl=1&dpID=61X2dIACG9L&ref=plSrch#immersive-view_1519420912367

But I'm realizing this is a shit brand; they offer free bottles for good reviews. Fuck companies who do that. So I've doubled the dose with k2 to get any benefits

Thanks. If I were tight on funds and time, I'd probably narrow it down to these three.

NatureWise Vitamin D3 5,000 IU 2x a day in the morning.

Now Supplements Glycine 1000mg Between 1-6 grams per day, depending on your stress levels. Probably best used before bed.

NOW Solutions, Castor Oil 1 tbsp per day (5 mL)

As I learn more about Glycine, I'm starting to think it may have been the difference maker. It's relieved chronic stress that I was stuck under the past few years.

I'd also reccomend avoiding strict, low-calorie diets. Don't avoid or cut out carbs.

I use "NatureWise Vitamin D3 5,000 IU in Organic Olive Oil, Non-GMO, USP Grade, 360 count" (I gain nothing from this link) https://www.amazon.com/gp/product/B00GB85JR4/

I didn't choose to supplement with iron at all - I don't think that is necessary. I would do vitamin D though. I like the Carlson D drops for that. Just one drop on your nipple before nursing - easy peasy.

Yes I usually had low D.

I took Optimal Vitamin D3 Liquid for 2 weeks, then stopped to see if it helps me.

Besides that, I don't take supplements. (do you?) I eat mostly salmon and beef rib. I think they have omega-3, DHEA, don't they?

Maybe I'm not eating enough?

I use this brand and take two a day for 10,000iu. There’s a coupon in the box for a free additional bottle of vitamins as well.
https://www.amazon.com/gp/aw/d/B00GB85JR4?psc=1&ref=yo_pop_mb_yo_pop_mb_pd_t2

6000IU is a random dose. I’ve seen 5000 but I can’t say I’ve seen 6000 specifically unless you’re just supposed to take multiple of a smaller dose? Or maybe that’s the total in case your prenatal already has Vitamin D in it? I did find 10000IU on Amazon. My doctor wrote me a prescription for mine, it’s a 50000IU pill that I take once per week.

If you aren't vegan you should be ok with getting your vitamins from food sources. I had been a very healthy vegetarian for over 30 years and went vegan less than a year ago. I never took vitamins as a vegetarian. I am 48 years old and just started taking B12 which is in dairy products and a vegan Vitamin D that has omegas in it because my D levels are low.

You probably should have your blood drawn if you have concerns.

doctor's best d3 is vegan and cheap.

I take Doctor's Best Vegan D3 Capsules 2500IU ($0.11/count) at https://www.amazon.com/Doctors-Best-Vegan-Vegetarian-Capsules/dp/B00E816ROU/ref=pd_lpo_vtph_121_lp_t_3

There’s one near me where the swim part is in a pool so that might be a better place for me to start. 😋

I’ve been taking this Vitamin D and I really like it. Remains to be seen if it’s actually helped though! I had been taking a prenatal that had much less vitamin D, but my GP suggested I take a specific one with a higher concentration.

My husband was deficient and uses this one 2-3 days per week. It keeps his levels in range. You want to be rechecked after you’re on it for awhile to be sure you’re not overdoing it. Low vitamin d caused my aunt to feel how she did when she had zero thyroid hormones (ablation).

This is the brand I use, and I take one daily.

My levels have been around 60 since supplementing, which I’m told is great.

I take this one . And I agree with everyone else- it's making a huge difference!

Please put this on your wish list STAT

Thanks for the info! I have some patches and teeth problems too. Currently I am using teeth Whitener to get rid of stains. And OraMD Original – Gingivitis for my gums. I was looking for some supplements for teeth. I heard of Vitamin K2. I am gonna try this and see how it works

>There are 3 vitamins that do not exist in plant foods.

>Vitamin B12

>Vitamin D3

>Vitamin K2

B12 in addition to being made by bacteria only can be found in non-animal sources. Example: korean nuns getting what they need from seaweed.

Or one can cut the middle man and get what is harvested from bacteria directly.

D3: https://www.amazon.com/Natures-Plus-Organic-Vitamin-capsules/dp/B0042DDP44

can be harvested from mushrooms.

K2: is made by bacteria once more AND can be found in fermented plant foods. https://en.wikipedia.org/wiki/Vitamin_K2

Vitamin A is more bioavailable from animal sources but...plant sources contain insane amounts of its precursors which are converted to vitamin A by your body.

Phytates will prevent the absorptions of certain like iron but this effect can be counteracted by eating vitamin C with iron rich meals.

Omg they cite incomplete proteins...You know an article is absolute shit when they do that. Like seriously: https://academic.oup.com/ajcn/article-abstract/59/5/1203S/4732587

>EPA and DHA are essential fatty acids not found in plants

You make your own. Eat your salads with flax seed oil, or look up other plant food reach in its precursor. Otherwise: https://www.amazon.com/Vegan-Omega-Capsules-Sustainable-Alternative/dp/B076PVW2LV/ref=sr_1_1?keywords=epa+dha+algae&qid=1573749680&sr=8-1

>Based on the fact that hyperinsulinemia underlies almost every modern chronic disease, it’s likely humans aren’t designed to handle high doses of carbohydrate.

What? https://www.journals.uchicago.edu/doi/abs/10.1086/682587

> Cholesterol

You make your own....

I can't recommend actual doses as I don't know enough about them, but the consensus from /r/supplements led me to believe that this D3 supplement and this K supplement are proper and safe doses.

Some are, but a lot (if not most) aren't vegan. A really common animal ingredient is the capsule itself - a gelatin capsule. Other things are amino acids (often derived from hair, feathers, etc), lactose (milk sugar), stuff like that.

You can find plenty of vegan vitamin D and multivitamins.

Was this the brand?

Just looking for the cheapest source.

Did you notice an improvement in your health when you started taking them?

Solgar Vitamin D 10,000iu. I had really low vitamin D levels and this raised them to normal within a month. Afterwards, I switched to 5,000iu. Been on it for years with stable levels.

> you want a DHA/EPA to make up at least 1/3 of that supplement

Sorry, can you elaborate what you mean by this? (perhaps with an example?) What do you think of the Nordic Natural brand of fish oils?

Also, what do you think of these?
http://www.amazon.com/gp/product/B0032BH76O

Yup, my physical a couple years ago showed I was vitamin D deficient. I started taking one of these every morning (vitamin D is oil-soluble and these gel caps use olive oil as a base, so the body absorbs them better). I went back for re-testing three months later and my vitamin D levels were completely normal.

Try taking 5000 IU of vitamin D daily. It's like 15 bucks for 360 pills.

https://www.amazon.com/gp/product/B00GB85JR4/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

I read about it in a book on treating depression without medication and it's one of the most effective methods. Really helped me alot.

It might be D3.

D2 is falling out of favor with a lot of folks due to it not being readily picked up on commercial assays, so that even when the patient is fully replete they can still look deficient. It's really only been used historically because while there are no high dose prescription D3 products, there are for D2.

You can easily buy 50,000 international units D3 capsules though. Biotech Pharmaceuticals is $23 for 100 capsules of 50k D3 on Amazon and is a reputable manufacturer - https://www.amazon.com/Biotech-Pharmacal-D3-50-000iu-Capsules/dp/B000A0F2B2/ Some physicians even stock 50k unit D3 capsules in the office and sell it to their patients - though that's potentially a conflict of interest.

The only thing I don't like about it is most patients don't need anywhere near 100 capsules.

Assange, bro don't give up.

http://www.amazon.com/NOW-Foods-Vitamin-5000-Softgels/dp/B0032BH76O/ref=sr_1_1?s=hpc&ie=UTF8&qid=1408371248&sr=1-1&keywords=vitamin+d

$10 and your deficiency will go away. If you can't afford it I will pay for it myself. Please email me. I know all about Vitamin supplements.

I think you can still just use the infant drops? Like these.

What brand of K2 do you recommend?

Is this good? https://www.amazon.com/Sports-Research-Vitamin-Organic-Softgels/dp/B00JGCPAYY

Hi, sorry about the late reply there.

Check out this recipe I made for someone. I've been experimenting with athletic Soylent hybrids (more protein, salt, potassium).

Full Day

---

Calories 2335

Fat 105 g

Carbs 205 g

Protein 178 g

Ingredients

5 bottles Soylent 2.0

200 ml water

84 g whey protein isolate

5 g potassium gluconate

3 g salt

20 g granulated sugar

Supplements

Kirkland Daily Multivitamin

Kirkland Fish Oil (1200 mg Enteric Coated)

Kirkland Calcium + Vitamin D

Vitamin D 10,000 IU

Vitamin K2

Magnesium Glysinate/Lysinate Chelate (Take before bed)

I like these sprays (from Amazon):
D3
B12

I had a similar situation to you and it was suggested to me by my doctor and nutritionist to take Vit D liquid drops instead of capsules. They are easier for your body to process that capsules.

Dat D3 can help with your winter blues.

Yes, some of the others are made with sheep wool I believe. You can also order them on line. https://smile.amazon.com/Doctors-Best-Vegan-Vegetarian-Capsules/dp/B00E816ROU/ref=sr_1_3_a_it?ie=UTF8&qid=1482094673&sr=8-3&keywords=vegan%2Bd3&th=1

Solgar, Vitamin D3 (Cholecalciferol) 10,000 IU 120 Softgels https://www.amazon.com/dp/B004TBXGS4/ref=cm_sw_r_cp_awd_5R5zwb8VP449W. This is what I got. How much is too much in a day??

This is what I use and recommend, my follow up levels after 6 months were within normal limits.

I like this one for D3. https://www.amazon.com/dp/B07255MPRN/ref=cm_sw_r_cp_api_i_6mS0DbVDATX1S

Yeah I don't take a multivitamin, just a vitamin D. My urologist says that he has prescribed up to 50,000 IU a day, so you really can't overdue it.
He has also told me that the bodies metabolism changes over the course of 3-5 years, so you many not be stuck with them forever.

Similar to /u/Mississimia, I take these, its vitamin D3 from mushrooms! I also take a Deva vegan multi that has D2, so I get both.

At my nutritionist's recommendation, I picked up these vitamin D supplements. She said that most people should take one pill every two weeks.

Paleo's one drawback is the lack of vit D in the food. Lots of processed foods have it added, so most people get enough between being outside and eating it in their food. If you aren't going to be outside a lot, I'd recommend adding it through supplements.

I buy these, which seem to work well! https://www.amazon.com/dp/B00E816ROU

Sure! I am taking this: https://www.amazon.com/dp/B00O4BQIQQ/ref=psdc_6938987011_t2_B0013EJ5QM

There are cheaper options, but I want K2 MK7 not MK4.

Now Foods has a vitamin D+K you might want to look at:
http://www.amazon.com/dp/B0019QT9LA
might be able to eliminate 1 extra pill.

It's difficult to tell if you're deliberately low on calories and what your macro %'s are. Did you create your own nutrient profile and macro ratio using the diy calculator?
http://diy.soylent.me/nutrient-profiles/calculator

Yeah, that's a ton of fiber. RDA is only 14g fiber per 1000 calories.

Might I suggest

Thorne Research - Vitamin D/K2 Liquid (Metered Dispenser) - https://smile.amazon.com/dp/B0038NF8MG

>Vitamin D - Obviously the pills are 5,000IU, which seems to be on the high end of recommended. I was thinking about cutting them in half to take 2500IU/day, or perhaps take the 5,000IU/day in winter & fall, and take 2,500/day in spring/summer. This is one where I'm looking for input because there's not really a recommended dose across the board. Additionally, I don't know if I'm vitamin D deficient or anything, but I'd say I go outside in the sun for about an hour each day in the southeast US, but no more than that.

I would recommend the drops. I had low Vitamin D in a previous blood test, took the drops (when I remembered), and by my next blood test a few months later I was at the high end of the spectrum.

Amazon or Costco

This

https://www.amazon.com/NOW-Vitamin-D-3-000-Softgels/dp/B0032BH76O/ref=zg_bs_3774781_7?_encoding=UTF8&refRID=BHV252GMGQ8AWVHDPA5M&th=1

or kirkland brand

I'm not sure if you're joking or not, but if you're not....vegans can get B12 deficiencies because they're not eating as much animal poop as omnis or something like that. Joke's on them, I was B12 deficient before I went vegan. Most everyone in the US is, including omnis.

But I'm supplementing now and my levels have gotten better. Something else to look out for is vitamin D, especially if you don't get much sun. I've started supplementing that as well now that the weather is turning and it's getting cloudy and cold. A deficiency in either can cause moodiness and low energy. I don't need an another excuse to be moody or lazy.

And you can't just assume that any B12 or D supplement is vegan, unfortunately, I think a lot of them are derived from animal products. I'm using these.

K2 + D3

B12

People say d3 is easier for your body to absorb. Vegan D3 is harder to find but it exists. https://www.amazon.com/gp/aw/d/B00E816ROU/ref=psdcmw_6936848011_t1_B009MHS9RI

Definitely watch out for that, but there is vegan D3 available :D

http://www.amazon.com/Doctors-Best-Vegan-Vegetarian-Capsules/dp/B00E816ROU/ref=pd_sbs_hpc_4?ie=UTF8&refRID=05H5QSWS2Y905XJHC8Q2

I take these 10,000IU soft gels, it's what my Dr. recommended.

We do vitamin D drops, and I highly recommend getting some where the full dosage is in a single drop as opposed to having to fill a dropper and shoot it into their mouth. Then you just put a single drop on your nipple before they start feeding rather than having to get them to swallow a bunch.

These are the ones we have: Ddrops Baby 400 IU, Vitamin D, 90 drops 2.5mL (0.08 fl.oz) https://www.amazon.com/dp/B003CT36NE/ref=cm_sw_r_cp_api_Jvlfzb7HX50T3

http://www.amazon.com/NOW-Foods-Vitamin-5000-Softgels/dp/B0032BH76O/

Yes 5000 IU. No it's not too much.

Damn, that is a good price. I've been buying these: http://www.amazon.com/dp/B0032BH76O/ref=sr_ph?ie=UTF8&qid=1427055578&sr=1&keywords=5000+iu+d3

I'm currently taking this one, but I appreciate the post for viable alternatives to add to my list.

Edit:
I find that most multi-vitamins lack sufficient quantity of electrolytes and Vitamin D, and usually lack K2-M7, so I also supplement:

• Cod Liver Fish Oil for Vitamins A, D, and E (and DHA/EPA). I also add in liquid d3 drops, for around 5000IU per day.
  
• K2
  
• Magnesium Citrate
  
• Potassium Bicarbonate

You paid $200 for D-3 test?

Here's all the D-3 you need for several years: http://www.amazon.com/Bio-Tech-D3-50-000-100-caps/dp/B000A0F2B2/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1395380901&sr=1-1-catcorr&keywords=50000+iu

http://www.amazon.com/gp/aw/d/B000A0F2B2

http://www.amazon.com/NOW-Foods-Vitamin-5000-120-Softgels/dp/B002EA99HE/ref=sr_1_1?ie=UTF8&qid=1319727879&sr=8-1

I take this. One pill, once a day.

Two a day keeps the rickets away.

problem solved

http://www.amazon.com/NOW-Foods-Vitamin-5000-Softgels/dp/B0032BH76O/ref=sr_1_1?s=hpc&ie=UTF8&qid=1368560599&sr=1-1&keywords=vitamin+d+5000

sauce: https://www.amazon.com/Thorne-Research-Vitamin-Dietary-Supplement/dp/B0038NF8MG/

What I take

I take this. It's a sublingual tablet

http://www.amazon.com/Michaels-Naturopathic-Progams-Vitamin-Tablets/dp/B003CWH96G/ref=sr_1_4?ie=UTF8&qid=1450021303&sr=8-4&keywords=sublingual+d

Years ago D3 was non-vegan. Then a few years ago a new process for making vegan D3 was developed and now vegan D3 is widely available. Just a few examples:

http://vitashine-d3.com/

http://www.amazon.com/Natures-Plus-Vitamin-Vegetarian-Capsules/dp/B0042DDP44

http://www.amazon.com/Country-Life-Vegan-Capsules-Count/dp/B009MHS9RI/ref=pd_sim_hpc_3?ie=UTF8&refRID=12ABEJ0T7A9YAYKCHBPM

http://www.nordicnaturals.com/en/Products/Product_Details/514/?ProdID=1673

The standard protocol is 50,000ui once a week for 8-12 weeks, https://www.amazon.com/Solgar-Vitamin-Cholecalciferol-000-Softgels/dp/B004TBXGS4/ref=sr_1_12_s_it?s=hpc&ie=UTF8&qid=1482410902&sr=1-12&keywords=vitamin%2Bd&th=1

My apologies, that still wasn't the correct link, jeez. Here is the vegan D3, $8/60 caps

I use this one:

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https://www.amazon.com/dp/B00E816ROU/ref=sxr_rr_xsim_1_s_it?pf_rd_m=ATVPDKIKX0DER&pf_rd_p=9ddc66f6-9fc0-49ff-b2fa-06a39d9859e6&pd_rd_wg=hzGvB&pf_rd_r=NMHCMKKMH0BTJT3WMZC7&pf_rd_s=desktop-rhs-carousels&pf_rd_t=301&pd_rd_i=B00E816ROU&pd_rd_w=vWPG3&pf_rd_i=vitamin+d3&pd_rd_r=3750071d-0fe3-46e0-afe5-f1d2e28e2cc8&ie=UTF8&qid=1539024610&sr=1

This is what I use.

I'm taking one of these supplements

https://www.amazon.com/gp/product/B00E816ROU/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

a day. So 2500IU.

Like this?

you can be helped :

http://www.amazon.com/dp/B00GB85JR4

I actually found a brand where they are inside of extra virgin olive oil inside the capsule. I'm going to try this!

Product link: https://www.amazon.com/NatureWise-Vitamin-Organic-Olive-Non-GMO/dp/B00GB85JR4/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1468918650&sr=1-1&keywords=Vitamin+D

https://www.amazon.com/gp/product/B00GB85JR4/

https://www.amazon.com/gp/product/B003ENHSI2/

Sleep and exercise.

I just picked this up the other day.

One spray a day is all. It's a tasty vanilla flavor.
http://www.amazon.com/Garden-Life-Organics-Vegan-Spray/dp/B00K5NEPLW/ref=sr_1_1?ie=UTF8&qid=1416337859&sr=8-1&keywords=garden+of+life+vitamin+d+spray

I don't swallow pills but I take a lot of vitamins. I take this b-12, pour liquid iron in my OJ (I get it from my local pharmacy), and spray vitamin D. I also eat a chewable turmeric. I used to get my b-12 from all the nutritional yeast I ate but I don't eat it as much anymore so it's easier to take the vitamins. If you get your blood checked every 3-6 months you should be able to keep tabs on what you're lacking if anything.

give them a bottle of this and go about your business

Interesting. Ill get some magnesium.

https://www.amazon.com/NatureWise-Vitamin-Healthy-Function-Cold-Pressed/dp/B00GB85JR4/ref=sr_1_3_a_it?ie=UTF8&qid=1496277508&sr=8-3&keywords=vitamin+d+5000

I've been taking vitamin D for a couple months now and there has been literally zero difference in any aspect of my health/mood/fitness. I'm not sure if I should keep taking it just for the heck of it or if it's a waste of money? I work a desk job and don't get much sun most days except on the weekend so I thought it might be good to take, but now I'm questioning if I really need it. For reference, I'm taking one of these daily.

My pediatrician gave us samples for Baby Ddrops https://www.amazon.com/dp/B003CT36NE/ref=cm_sw_r_cp_awdb_4ZxGzbSWHDXF2 which is the same; just one drop per day. I dispense a drop onto my (clean) finger and rub it along LO's gums and tongue. Easy!

Yup it's gross and notorious for being so. My pediatrician recommended it too,but the reviews on Amazon were so poor that we went with this iron supplement and this vitamin d supplement instead.

It is 100% our diet and lifestyle that causes tooth decay.

Two factors:

One is physical damage to the teeth from microorganisms + carbohydrates. Things like stress causing tooth grinding contribute as well. All of these can be controlled behaviorally.

The second potentially more important is the lack of fat-soluble vitamins in today's food. Vitamins A, D, E and K are necessary for many of the processes involved in dental health, everything from saliva's and other tissue's ability to regular microorganism spread/ratios, to the actual function of tooth remineralization. We have processes intrinsic to our body which repair tooth decay. No products are necessary. But, these processes have been shunted and stopped by today's "norm" diet, leading the average person to never get enough of what is necessary to keep their teeth healthy. Neither your doctor nor your dentist knows this because it isn't taught in their schools.

There is a good book called "cure tooth decay naturally" and the information within in 100% correct and scientific. However it suggests some impractical forms of getting certain vitamins which may be kind of expensive. Here's a good way to get what you need:

Vit A: Natural cod liver oil from a brand such as Carlson's

Vit D: Supplement 5000 IU/day no matter how much sun exposure you get. Unless you're naked outside all day, you're deficient.

Vit E: Specific nuts and sees, search google.

Vit K: Supplement this one because vegetables contain Vitamin K1 while we need K2 from animal sources instead.

The reason why older civilizations got normal amounts of these vitamins is due to their radically different and wholesome diet. Eating greens, and/or the meat of animals who ate greens, provides huge amounts of all of these. Our beef today has barely anything good in it because it's grain fed a crummy empty died. If a cow has grazed and eaten what it naturally does, the vitamin levels in the meat are 10 or 100 times higher for certain substances. Still, supplementing has shown complete benefit and even reversal of tooth problems.

A third factor is the theory that applying certain dental products also contributes to the problem. Look up something called "oil pulling" to replace some of your mouthwashes and other substances.

No, vegans can get D3. It can be derived from plants and sold as a supplement.

https://www.amazon.com/Vitamin-Organic-Absorption-Certified-Softgels/dp/B07255MPRN?ref_=fsclp_pl_dp_1

No wonder yours affect you more! I use these.

The one you linked says 100% vegan.

Personally, I use the Garden of Life Spray and my GF has the VegLife D Tablets, because she hates the taste of the spray.

To add onto this, some people have a problem with the unmethylated versions of vitamins. I would advise either one of the following: seeking health or ghc b-12. Also, there is a vegan Vit D3 which as far as I know is preferable to D2.

Oh, too bad this isn't a thing.

I don't know anything about supplements in the UK; I have a "NOW" brand that has 5,000 IU per capsule.

I know the UK had some problems way the heck back when they fortified foods with too much vitamin D, and poisoned a bunch of people- aching joints, that sort of thing. The regulatory agency there may be touchy about marketing a vitamin D supplement with anything more than a tiny amount of the stuff. 5 ug would 200 IU, or what some people consider sufficient to stave off rickets- barely.

http://www.amazon.com/NOW-Foods-Vitamin-5000-120-Softgels/dp/tags-on-product/B002EA99HE

5000IU, $11 for eight months if you go for 240 softgels. Until the FDA/your country's equivalent gets their act together, pick this up somewhere and give the middle finger to cancer. :D

Edit: damn you, Amazon link structure.

All of the routes in my area are mostly mounted, so I can't relate to you CCAs that have walking routes, but even so my feet ached terribly for the first year, so much so that I woke up every morning and limped to the bathroom to start my day. I took Ibuprofen, tried $45 Superfeet insoles that someone suggest below, bought so many pairs of shoes and boots to deal with New England weather and none of it really helped.

All of a sudden leading up to Christmas the pain went away. Personally I think it was mind over matter, I got so caught up in the hectic Christmas schedule that I forgot to even think about my feet hurting.

I worked at a factory for 7 years and was on my feet for 8 hours a day on a hard cement floor and my feet never hurt like they did with this job. I'm also in a small town (30 city routes) and was farmed out to other towns for work until recently. I do believe the trick is just to stick with it until the pain disappears. And it will. Magically. Just one day.

I can't tell you how much I relate to your story. Up until November, I had little CCA work and was always on call if I wanted to work, was never scheduled. But busy season came, people retired and now I'm 2nd in line to become regular and am able to get hold downs and whatnot. The CCA slogan should be "it gets better".

The one thing I recommend, especially if you live in a wintery area like I do, is liquid Vitamin D. I use this stuff and swear by it. You don't realize how low you are on Vitamin D and your energy suffers and you feel every body ache. It is highly concentrated, I take 4 drops every morning and after a month or so felt a great improvement. It's a bit pricey at $20 a bottle, but it lasts a whole year.

If you want to continue the ibuprofen route, I found Advil and Walgreens generic brand to work best.