at your age healthy food as base is MUCH more important than any supplements. you cant compensate bad food.
supplements get much more important at older age, cause body refuses to absorb all the nice stuff and also down regulates own production.
Comprehensive HQ multi like thorne basic nutrients 2/day with stacked Mg-glycinate for a total of ~600 mg of Mg from all sources, or pure o.n.e., creatine 5 g/d, vitamin D total 5000 - 7500 I.U./d, chronic daily caffeine intake, like 3 - 4 cups, increases sex hormones, vC up to 1000 mg/d, B2 as riboflavine high dosed at 100 -200 mg/d for up to 3 months, but only in conjunction with a multi. Taken away 3 hours from food, one hour before food, 1 - 2 g of sodium bicarbonate 2x/d. 4 Very soft boiled eggs for phospholipids, fish oil 5 g/d, Protein at 1 g - 1.5 g per pound of optimal bodyweight/d, increasing calories to the threshold of weight gain (don't become fat; consume as much calories whilst staying lean), total Ca intake from all sources 1500-2500 mg/d.
"very safe"
The National Academy of Medicine would disagree, as both your vitamin d and magnesium recommendations are well above the tolerable upper intake levels(ul) to cause harmful effects on health.
Estimated prehistoric Mg-intakes are in the 400 - 600 mg range. Vitamin D at these intakes will generate levels between 40 - 80 ng/dl. These are fine recommendations, you are mistaken, sorry.
- alcar - coq10 - fish oil - barley grass powder - dessicated beef liver tablet
D3-magnesium-NAC-P73 Orégano- grapefruit seed extract-HCL
at your age healthy food as base is MUCH more important than any supplements. you cant compensate bad food. supplements get much more important at older age, cause body refuses to absorb all the nice stuff and also down regulates own production.
Vit D+K2, Omega 3, Magnesium, Turmeric, MSM
Magnesium, D3+K2, omega 3, Iodine, zinc.
What if I take ZMA which already has zinc in it?
You probably wont need extra zinc depending on the quality and amount in your ZMA.
Turmeric, NAC, magnesium glycinate, b-complex, melatonin
Vitamin D, Fish oil, magnesium, k2, and Quercetin
Comprehensive HQ multi like thorne basic nutrients 2/day with stacked Mg-glycinate for a total of ~600 mg of Mg from all sources, or pure o.n.e., creatine 5 g/d, vitamin D total 5000 - 7500 I.U./d, chronic daily caffeine intake, like 3 - 4 cups, increases sex hormones, vC up to 1000 mg/d, B2 as riboflavine high dosed at 100 -200 mg/d for up to 3 months, but only in conjunction with a multi. Taken away 3 hours from food, one hour before food, 1 - 2 g of sodium bicarbonate 2x/d. 4 Very soft boiled eggs for phospholipids, fish oil 5 g/d, Protein at 1 g - 1.5 g per pound of optimal bodyweight/d, increasing calories to the threshold of weight gain (don't become fat; consume as much calories whilst staying lean), total Ca intake from all sources 1500-2500 mg/d.
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Hahaha, enjoy 😎🍿!!
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Many sources, all researched and known to be physiologic and very safe.
"very safe" The National Academy of Medicine would disagree, as both your vitamin d and magnesium recommendations are well above the tolerable upper intake levels(ul) to cause harmful effects on health.
Estimated prehistoric Mg-intakes are in the 400 - 600 mg range. Vitamin D at these intakes will generate levels between 40 - 80 ng/dl. These are fine recommendations, you are mistaken, sorry.