lifting supplementation

[kickureface]

i do whey and multivitamin atm.
i do have zinc (300%) and magnesium powder(88%)-are these necessary?

also, what else should i be taking?

i dont think i get enough calcium for what i am eating. how should i go about doing that, without drinking milk/juices (only water)?

and i heard other stuff like fish oil, flax, etc. which ones are the base essentials, and what are nice addons?
thanks.

 

[Quagmire911]

Fish oil is a must. Minimum 10g, but anything up to 30-40g if you can afford it. Getting it as liquid is cheaper and more convenient but is harder to stomach.

Get in 1-2g of vitamin c a day.

If you are worried about Calcium, supplement with calcium. Other things are vitamin e 400iu, green/white tea 1-2g. Zinc you want about 30mg a day or thereabouts(if I remember correctly-I am tired however). Magnesium 600mg a day. Get in the fish oil and multi before you think about anything else however.

Quagmire

 

[kickureface]

and hwat exactly is so special about fish oils? i know theres the 3 6 9 fat balance, but will having it disproportioned be that debilitating?

 

[Throttle]

in short: yes.

slightly longer version: the evidence for the benefits of getting these fats in balance keeps piling up.

get some fish oil and start taking it, and look for other ways to get your omega-3 & 6 into balance. hint: drop all cooking oils except olive oil, eat more fish, green veggies, and omega-3 eggs.

 

[Zerix]

Get in 1-2g of vitamin c a day.

Isn't that a bit high? Too much Vit. C can also lead to kidney stones, but how much is too much.

 

[simon]

What I take on my restricted budget since they're all fairly cheap when bought in bulk, in powdered form or from the USA:

Fish oil
Multivitamin
Magnesium
Zinc
Vitamin C
Creatine
Taurine
Green/white tea
Digestive enzymes

Like people have said, fish oil is a must. Multivitamin is optional depending on how complete your diet is, and is more than likely necessary.

Zinc is useful if you're deficient ( http://www.newmediaexplorer.org/chris/2003/11/16/do_your_own_zinc_level_testupdate.htm for information on how to test yourself ). Most people are deficient in magnesium. Enzymes are important if you're eating a crap ton of food. Creatine and vitamin C are useful for performance. Taurine and tea have a lot of health benefits.

Any other supplements depend on what your goals are, what your bodytype is, what existing health problems you have. Supplements are supposed to be used on top of an already excellent diet and lifestyle.

 

[Hockey Playa]

do you buy your magnesium and zinc as seperate supplements?? i figured it would be easier to buy zma, which has zinc, magnesium, b6

 

[simon]

It would be easier but more expensive. Plus I take my magnesium throughout the day instead of all at once so as to maximize absorption.