I am pretty religious about lifting weights and every morning I have a protein shake with chia seeds, flax seed, sesame seed and pumpkin seeds. They all have a lot of protein and are very high in Omega3. The pumpkin seeds are high in magnesium.
Along with those, I take multivitimins, Vit. D, Creatine, Vit E and a few others.
I lift as well about 3-4 times per week. Started adding Chia seeds in my protein shakes, and one of my protein powders is pure pumpkin protein. The chia sometimes are a pain getting stuck in my teeth, but I do feel like they make a huge difference. Vit E I'll have to look into more.
I am pretty religious about lifting weights and every morning I have a protein shake with chia seeds, flax seed, sesame seed and pumpkin seeds. They all have a lot of protein and are very high in Omega3. The pumpkin seeds are high in magnesium.
Along with those, I take multivitimins, Vit. D, Creatine, Vit E and a few others.
I lift as well about 3-4 times per week. Started adding Chia seeds in my protein shakes, and one of my protein powders is pure pumpkin protein. The chia sometimes are a pain getting stuck in my teeth, but I do feel like they make a huge difference. Vit E I'll have to look into more.
I do know what you mean about the chia seeds. I have a water pik and so many seeds come out from that. One doctor said chia seeds is the best thing you could have for breakfast.
I'd say in general these are things most Americans should probably monitor in their diet and with blood tests (but many that aren't runners/athletes don't notice if their athletic performance slips if "low" on any of these things). As runners we notice though!
1. Vitamin D (Most Americans are probably "low" imo).
2. B vitamins (more B12 for many, but for some it might be folate B9)
3. Iron (also can be way too high which is not good!). Consider not only ferritin level but also "total iron stores," TIBC (binding capacity) and % Saturation. Also take into account red blood cell levels and hemoglobin.
4. Zinc
5. Magnesium
Other things like people said with "fish oil" (I take a vegan algae oil supplement with DHA/EPA for those essential omega 3 fatty acids). The fish get it from the algae they eat!
I'd highly recommend getting regular blood tests to monitor all these levels as well as hormones like testosterone and even thyroid levels. (I'm sponsored by Athlete Blood test)...see my discount code on my social media. The numbers and scientific data/analysis are objective and they can even give you diet/nutrition tips as well as how to balance certain training parameters.
Legal Disclaimer. Consult your doctor before trying anything new. This advice is not meant to cure, prevent or treat any disease.
Most of these should be taken with a meal (obv not the topical stuff):
Hydrolyzed collagen peptide powder (3 tbsp in liquid)
Magnesium (200-400mg), or topical magnesium. For oral supps, take it as glycinate/threonate if you can. Citrate or chelate may be okay. Oxide is trash and should be avoided... Topical magnesium comes in two forms: Magnesium oil (magnesium chloride), and Epsom salts (magnesium sulfate). The oil can be rubbed on the body and washed off after a while. Obviously you'd soak in the Epsom salts and a tub full of water.
Copper (just 2-3g day, no need to megadose it like Jason Hommel). Most copper is sold as chelate and that's fine.
1000mg Vitamin C. Bonus if it's Rosehips based.
Vitamin E (400 IU or 180 mg), or 1/3 dose (1 cap) of Hammer Nutrition's Race Caps Supreme. Most are in a basic tocopherol form and absorbed just fine.
Everything else you need, most people should be able to get from a well-rounded whole food based diet, and spending some quality time outside in the sun (Vitamin D). The above items are most likely deficient even with a good diet, or as a runner you need more than usual. The RDA for a lot of vitamins can be somewhat low, and none of these should be a toxicity/overdose risk.
Obviously, dietary restrictions will probably increase the number of supplements you should take.
Most of these should be taken with a meal (obv not the topical stuff):
Hydrolyzed collagen peptide powder (3 tbsp in liquid)
Magnesium (200-400mg), or topical magnesium. For oral supps, take it as glycinate/threonate if you can. Citrate or chelate may be okay. Oxide is trash and should be avoided... Topical magnesium comes in two forms: Magnesium oil (magnesium chloride), and Epsom salts (magnesium sulfate). The oil can be rubbed on the body and washed off after a while. Obviously you'd soak in the Epsom salts and a tub full of water.
Copper (just 2-3g day, no need to megadose it like Jason Hommel). Most copper is sold as chelate and that's fine.
1000mg Vitamin C. Bonus if it's Rosehips based.
Vitamin E (400 IU or 180 mg), or 1/3 dose (1 cap) of Hammer Nutrition's Race Caps Supreme. Most are in a basic tocopherol form and absorbed just fine.
Everything else you need, most people should be able to get from a well-rounded whole food based diet, and spending some quality time outside in the sun (Vitamin D). The above items are most likely deficient even with a good diet, or as a runner you need more than usual. The RDA for a lot of vitamins can be somewhat low, and none of these should be a toxicity/overdose risk.
Obviously, dietary restrictions will probably increase the number of supplements you should take.
I assume the copper recommendation of 2-3g/day is a typo. If you take copper as a supplement, the recommended daily dosage is 2mg/day and not more than 10mg/day. 1g/day and above can lead to organ failure and death.
Chronic exposure to high levels of copper can result in liver damage and gastrointestinal symptoms (e.g., abdominal pain, cramps, nausea, diarrhea, and vomiting) [10,38]. Copper toxicity is rare in healthy individuals who do not have a hereditary copper homeostasis defect. However, copper toxicity has been reported in people who consume water containing high levels of copper as a result of stagnant water in copper-containing pipes and fixtures as well as copper alloys in water distribution systems and household plumbing that allow copper to leach into water [10,38]. The Environmental Protection Agency has established a recommended upper limit for copper in public water systems of 1.3 mg/L [38,39].
Only small amounts of copper are typically stored in the body, and the average adult has a total body content of 50–120 mg copper [1,2]. Most copper is excreted in bile, and a small amount is excreted in urine. Total fecal losses of copper of biliary origin and nonabsorbed dietary copper are about 1 mg/day [1,2]. Copper levels in the body are homeostatically maintained by copper absorption from the intestine and copper release by the liver into bile to provide protection from copper deficiency and toxicity [3].
The upper limits in Table 3 of what you linked is 10mg, and I agree that's far too much. But you can take 2-3mg with no side effects. Even with food and supplementing that much, you'd be hard pressed to take in more than 6mg unless you were in fact using copper flatware/cups/pipes.
1mg/day is the RDA, which is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals. It's not the upper limit.
This post was edited 1 minute after it was posted.