So I've been taking Vitamin D tablets and holy fuck, I'm a new person.
It makes me feel like I've been out in the sun all day, even when it's cold as fuck outside. It also seems to make me less receptive to the cold.
What other supplements should I be taking?
How much per day?
>>31814821
B6 breh for your dick gainz
are you taking anything else, just the D?
>>31814866
It actually is Vitamin D + Calcium... good for nice hard bones.
>>31814821
Zinc.
Increases semen volume by like 30-50% in my experience. Also helps against fighting acne.
Lots of people who have ED/low test/no sex drive say (and studies too ofc) zinc helps quite a bit.
>>31814848
Half a bottle.
>>31814821
I've been taking 5000IU/day for the last couple of months, didn't notice any drastic changes at all.
I seem to think less about depressing stuff, though. I wasn't depressed in the first place, but I agree that everything feels more like "summer" since taking Vitamin D.
>>31814876
Shit, really?
I'm 22 and still get fucking acne on my forehead, and my sex drive can be pretty so so at times, but that's more than likely a combination of too much porn and fucking ugly women who do not arouse me.
>>31814894
>everything feels more like summer
that sums up how I'm feeling perfectly
>>31814873
thank mr. skeltal
>>31814894
>I've been taking 5000IU/day for the last couple of months, didn't notice any drastic changes at all.
why take that much? daily recommended is only 400 IU
>>31814929
>400 IU
maybe 30 years ago.
1000 IU is nowadays regarded as the minimum one should supplement.
1-2k is normal.
>>31814865
Dick gains?
Explain
>>31814929
yeah for regular humans
Do you also eat the daily recommened protein and kcal?
>>31814969
>>31814972
I was just going off of what my multivitamin bottle said, might try out some more VitD
>>31814865
explain?
>>31814970
Harder cock and better refractory period
>>31814906
dont count on it though. yes, zinc will make your skin look better and can(!) help against your acne but it wont clear up hormonal acne. might as well give it a shot though, people who train regurarely often are deficient in zinc
>>31814821
low d3 levels have been linked to depression
but fuck everyone's a little low, our bodies are meant to be naked in the sun naturally, even some surf lifesavers are deficient, god tier sup
>>31814989
The daily recommended value is the minimum amount that does not lead to negative health consequences. If you're going to supplement, it's only reasonable to aim for a dosage that yields health benefits, instead of just preventing deficiencies.
I take 5000IU to be on the save side, I weight 85kg, have pale as fuck skin, and spent most of my time inside, so I take the maximum dosage I can with regular supplement products.
Also, the threshold for "overdosing" on Vitamin D is ridiculously high, like 10-100k IU, so why risk going too low. It's dirt cheap, too.
>>31815070
I also take 5000IU, been vitamin d deficient for as long as I know, and I used to be brown from playing tennis in Australia every day during my teen years. Also it heavily reduced almost all my acne.
Im taking 1200iu every night andim feelin jack shit.
Should i take it in the morning?
Am i taking enough? Shits expensive
>>31815104
buy it somewhere else, it should be cheap to get 5k IU a day
>>31815070
You know as a white skinned person you can gget your vitamin d from like 5min outside per day
Do you take Vitamin D in addition with a multivitamin?
>>31814821
I have been spreading the information of Vitamin D on fit and r9k. Thank you for what you are doing, I have come off anxiety meds since using them. I would bet most people on 4chan are vitamin d deficient.
>>31815117
During the winter, it's a lot harder. Also, if you live somewhere like Washington that doesn't get a lot of sun it's harder.
>>31815009
Sauce?
>>31815158
Just look it up to see if it's true
>>31815158
Inhibits prolactin which will reduce your refractory period, should be able to pull some shoot up on gewgul.
Harder cock is a bit of a result of prolactin being lowered, may not be a sauce for this but if try a high dose you won't be disappointed
>>31815117
Nope. If you live in a region with a lot of sun and expose a lot of your skin for a significant amount of time, you might your baseline level without supplements. There's not that much sun where I live and I don't usually spent time standing in the sun at all, and even then, it's at most my face, hands and forearms absorbing any light.
For the year-long summer feeling, supplements are definitely the easiest way.
>>31815104
Up the dose and get it cheap. I spent like 20 bucks for 180 pills (5k IU each).
>>31814876
ZMA has zink brehs!
Can i get a cheap sauce for the D?
>>31814876
How much zinc should i be supplementing if im lifting fairly regularly, also apparently there's different types of zincs, does it really matter that much which one i get
>>31815223
where you from?
>>31814929
Not him but I live in Canada and it's been winter for fucking 8 months so far, that recommended definitely doesn't take into account where you live. If you're a normie that lives in a sunny place and you go outside for a lot of the day, you'll need less D, but if you're a 4channer in Canada you're gonna need a lot.
And I agree with everyone ITT. I have SAD (Seasonal Affective Disorder) and my doc told me to take Vitamin D to see if it helps (generally you're told to use a special lamp but he thought the cause is vitamin d deficiency).
I'm like a completely different person when I'm on it and when I'm off it. No joking, it's probably the best thing I've ever done along with taking ZMA's and eating green veggies with every second meal.
You'll be surprised how much getting these important nutrients/vitamins will affect you mentally...Can literally turn you from a sad cunt to a sick cunt
>>31815223
doesn't really matter where you're from
http://www.amazon.com/Vitamin-000-Natures-Way-Softgel/dp/B007VBVN3E
>>31815236
do you take your ZMA in the morning or evening?
>>31815229
examine.com is your friend, mate. Just look it up.
The form does not matter, you should just adjust the dosage to get the right amount of elemental zinc.
>>31815104
Don't take it at night. Interferes with melatonin production.
>>31815229
i cant remember specifically but if its like 100mg zinc gluconate, it's actually far less elemental zinc, and the elemental zinc dosage is what youre looking to go by
someone will prob explain it better but google zinc gluconate dosages and you can find some stuff
>>31815251
Cheers man.
And to think i thought i was done buying supplements
>>31815229
My ZMA has 22mg per day.
>>31815247
You take it before you go to sleep.
>>31815247
Not him, but definitely take it before bed for dat dere magnesium sleep and dream gains.
>>31815247
Ive bought 6 month supply of ON ZMA. 2 months into it and i realize its a complete waste of my money.
>>31815284
why?
tribulus terrestis 95%+ sapponins
for dick and sexual gains
>>31815240
Shit man thats dirt cheap compared to the shit i have. Thanks
relevant picture
>>31815298
Cant tell any difference in anything other than $ amount
>>31814894
I work nights so I see daylight maybe once a month. Started taking 5,000IU/day and it made me nauseous as fuck and violent diarrhea. Cut it back to 5K every 3 days and feel much better, I have no fucking clue how some dudes out there actually do stuff like frontload 10K+ a day for a few days then drop down to 7.5K-5K a day maintenance. I have noticed I sleep a little bit better and have (slightly) more energy and better mood since using it.
>>31815353
For the record when i got a bloodtest for Vit D levels i was 12 out of a 100 on their scale. 30-50 is considered normalish with below 30 being deficient, and below 20 being dangerously deficient.
>>31815323
I can never take anything seriously that doesn't recommend copper in tandem with zinc. Enjoy your copper deficiency and inability to use the zinc properly once you start taking just zinc daily.
If you are going to supplement zinc, which everyone should, get one of the supplements that includes copper with it.
>>31815336
but bruh zma is durt cheep?
>>31815284
its because youre taking a terrible brand, you have 30mg of zinc aspartate when you're aiming for 30mg of elemental zinc
zinc aspartate has ~330 g/mol, total and 65 g/mol zinc. you're getting 19% zinc by mass.
so out of 30mg you're actually getting 5.7mg elemental zinc IF that is fully absorbed...so even less than that really.
this is why you don't buy shitty bodybuilder brands, go to a pharmacy for it, it's over the counter and most likely will label the elemental zinc as well
>>31815253
>>31815263
Alright Niggs,
Here are my findings
"Different forms of zinc contain different amounts of elemental zinc, which refers to the weight of the zinc molecule by itself (Note: Product labels tend to mark the elemental weight)
Zinc citrate is approximately 34% zinc by weight. For a dose of 50mg elemental zinc, take 146 mg zinc citrate.
Zinc sulfate is approximately 22% zinc by weight. For a dose of 50mg elemental zinc, take 220 mg zinc sulfate.
Zinc gluconate is approximately 13% zinc by weight. For a dose of 50mg elemental zinc, take 385 mg zinc gluconate.
Zinc monomethionine is approximately 21% zinc by weight. For a dose of 50mg elemental zinc, take 238 mg zinc monomethionine."
>>31815439
No zinc picolinate? the fuck is wrong with you
>>31815499
No listing for it on the site i was on
I like to take vitamin D and ZMA before bed, it helps prevent me from getting extremely depressed in those quiet moments before sleep where I've got nothing but bad memories to keep me company
>>31815439
My ZMA container doesn't mention any of this. It just says "22.2mg zinc".
What am I getting here?
>>31815538
ZMA is Zinc from Zinc L-Methionine and Zinc Aspartate
not sure on the exact quantities
>>31815531
>brohug
>>31815531
that's why you should listen to podcasts until you fall asleep
>>31815555
>ZMA is Zinc from Zinc L-Methionine and Zinc Aspartate
Every single brand? I have this one if anyone knows the details.
Nice digits.
>>31815538
I wish i hadn't entered this thread, it should all be so easy "take a zinc supplement"
now ive gone down the rabbit hole of finding out different types of Zinc, having to supplement it with copper to prevent deficiencies, taking magnesium to improve uptake, or whether to just buy some ZMA.
I didn't ask for this...
>>31815571
I thought ZMA was just a patented formula that gets rebranded, shall do a bit of research to confirm.
>>31815576
Get zinc picolinate and get your copper from a multi-vit.
>>31815571
>http://www.gymsector.com/eu/artiklar/anabolic-zma-120-caps
that has zinc citrate
575 g/mol total for every 195 g/mol zinc
so whatever the dose is of zinc citrate you're getting 33.9% of it as zinc
your brand has 22mg of zinc citrate. that leaves you 7.26 elemental zinc.
get it from a pharmacy not a bodybuilding store
>>31815619
Just bought a zinc (30mg elemental) 1mg copper and 80mg vit C all in one for pretty cheap, my multivit on top should be fine
ITT: Placebo
While im here, anything else i should get? already have Vitamin E and Omega 3
>>31815626
Alright thanks. So I'm getting a low dosage according to the examine.com summary. What a load of shit. Why are there so many different kinds? Can't they just put elemental zinc in there?
Anyways the site says that a high dosage is 25-45mg. Can I buy zinc from a pharmacy and take that as well as the ZMA, or is it too much?
>>31815436
is it the same as zink citrate? Or is that something different?
>>31815660
examine.com
It's the placebo effect. Even if it actually has a real effect because you are deficient, 90% of what you feel is still placebo. The second you believe it works, you start feeling better and no one is immune to that.
That's why scientific studies always reach the conclusion that unnecessary supplementation and herbal crap have no effect even though everyone who takes it say that it helped them: 40% of the people who took it in the clinical trial reported feeling much better, but so did 40% of the people who got the placebo.
>>31815721
If it helps, i've just bought this.
Has 30mg elemental
http://www.amazon.co.uk/Triple-Strength-Copper-Vitamin-Tablets/dp/B00P2LQRWM/ref=sr_1_12?ie=UTF8&qid=1428579008&sr=8-12&keywords=zinc
>>31815773
hell, if even the placebo feels like it works im taking it
>>31815773
>A inverse correlation between vitamin D and depression (lower vitamin D status being related to more depressive symptoms) was first reported in 1979.
>>31815773
>2015
>being wrong and talking out of your ass
>>31815780
Bookmarking that, thanks.
I'm just curious if I can supplement that and ZMA at the same time. If I take both, the elemental zinc I'm getting will be within the safe amount, but what about the zinc citrate? Does it matter at all?
>>31815863
With the citrate you're actually getting about 30% of the citrate weight on top of your elemental. If it's still within range, you're fine.
>>31815647
you cant absorb elemental zinc it needs to be taken in a compound
>>31815964
Its in a compound nigga read the info, Zinc citrate, the amount equates to 30mg elemental is what i mean
>>31815955
Maybe I'm retarded but I don't get what you're saying.
If I take the ZMA I have now and get the Amazon linked bag >>31815780, I'll get 37.26mg elemental zinc a day. That should be fine, but is it too much citrate? Does that matter at all or is it all about the elemental?
>>31815223
You know sauce = source right?
>>31816296
The compound does not matter. If the elemental zinc is within range (like it is in your case), you're set.
>>31814876
requesting sperm health diet image
>>31816460
Sweet, thanks.
>>31816323
R u autosm
>>31814906
>>31815042
Hormonal acne can be killed with nizoral shampoo.
>>31816460
It does matter man. Different zinc compounds are more bioavailable at different stages of digestion or even just generally. Also bad idea to take fruity flavoured zinc lozenges (sseems to be most common in the supermarkets) because the citric acid prevents uptake and fucks with the antiviral action.
NYU Langone used to have a great page on it, but their Web guy has fucked it up and it's not accessible. Shit's still in the Google search list and in the google cache tho.
>>31817063
http://webcache.googleusercontent.com/search?ei=sIsmVcLJPMnraJqxgbAO&q=cache%3Aent.med.nyu.edu%2Fcontent%3FChunkIID%3D21573&btnG=
In case anyone's desperately interested
>>31814906
>acne on my forehead
>implies to masturbate excessively
There's your problem faggot.
>>31814821
After that one dude on /fit/ killed his liver with vitamins I´m carefull with that shit.
>>31817258
safest way to control your vitamin D intake is by eating fruits, specifically oranges.
>>31817375
oranges laden with pesticides? no thank you
