Even before getting veterans and doctors opinions, taking everything I already knew from my background and new readings into consideration, I am trying to make a kind of provisional "schedule" of daily supplements for my LL journey. You may find it here useful suggestions, so please bring it also your inputs. This is not a scientific proposal of course, and a guy with less dense bones for example may need more calcium. For the moment I also don't suggest dosage, that needs to be seen in more detail (because it depends on the food one eats, on diferent oficial daily recommendations, on form and time of ingestion, etc.)
*Breakfast
--Calcium hydroxyapatite or calcium carbonate (still trying to check which one is more bioavailable, theoretically hydroxyapatite would be better; it's the same form of calcium as in bone. At least carbonate shouldn't be taken with empty stomach and calcium available in its pills is around 40% of its weight)
--Vitamin D (essential to be accompanied by some fat, like butter or whole milk)
(Simultaneous intake of both is ok, in fact vitamin D is absolutely essential for calcium absorption)
*Middle of the morning, with stomach more or less empty (OR 1h AFTER LUNCH IF you DIDN'T AVOID intake of vitamin C in foods or drinks in breakfast; but in this case, AVOID vitamin C at LUNCH):
--VITAMIN B complex, with a full glass of water.
( ! Some contradictory sources indicate it's better take vitamin B at meal time, like lunch ! )
*Lunch
--(Vitamin B complex, or let otherwise this time "slot" free, reserved for any other supplements you may need additionally or medicines that may interact or compete if taken in other time slots) (READ above)
(Additional supplements could be for example manganese, lysine and other aminoacids)
*1 hour after lunch: Vitamin B ? (read above)
*Tea time, with a light meal
Avoid dairy products (take them another time like breakfast, lunch, bedtime)
--Iron PLUS Vitamin C
--Copper (very low copper in the body inhibits iron absorption; but don't take too much, to avoid competition)
--Extra protein: it may be useful to take a whey concentrate of aminoacids and/or lysine alone (or as reinforcement)
*Dinner
--Boron
--Magnesium (don't put off to bed time as it contributes to GABA absorption and it competes with calcium despite being relaxing)
--GABA
*Bedtime
--Calcium citrate (can be taken with empty stomach, so it's "practical" and will "work" overnight; it's very absorbable but pills have only 20% of its weight available; calculate the best quantity)
NOTES
*GABA: it's not completely proven that GABA supplements are real bioavailable to stimulate synthesis of GH available to bones. On the other hand, GABA contributes to melatonin synthesis and possibly facilitate sleep.
*Avoid dietary fibers intake at the same time as magnesium intake.
*Vitamin C is essential to colagen synthesis (collagen fibers are the most important component of bones, together with calcium hydroxyapatite); it also helps iron absorption. Full colagen supplements are not helpful as it is first digested into its aminoacids before absorption to blood.
*Phosphorus is essential for bone but any reasonable diet includes the necessary intake.
*You will see other nutrients mentioned in supplements for bones but those are either not necessary in supplements or are "secondary" (for example flúor from domestic water is enough).
*Don't take multivitamins as Centrum: they will give you a false sensation of efficiency/support but many of its nutrients are poorly bioavailable or compete with each other. On the other hand, multi nutrient supplements like vitamin D together with calcium are ok.
*Avoid massive amounts of calcium.
*Silicate additives are thought to be inert (not absorbed).
*Vitamin K may be useful for bone synthesis BUT IT'S ALSO A COAGULATION AGENT, possibly raising danger of CLOTS.
*Avoid supplements, natural or not, not proven to do any good, as their interactions are not known and they would contribute to excess of pills' excipients in the stomach.
*Avoid grapefruit.
*CHECK EVERYTHING WITH THE DOCTOR taking into account all the medicines you may be taking
**Substancially more important than supplements is a good varied diet with lots of more bioavailable nutrients and enough calory intake **
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Topic: Supplements for speeding up recovery? (Read 24188 times)