Josh

Dear all,

Please advise, what are the necessary dietary supplements for one who regularly do weight lifting?

I once was told that taking vitamin C (minimal 1000 mg per day) is necessary because doing weight lifting can make my body vulnerable to cold or other sickness, so vit C is necessary to increase my defense against them. Also recommended was daily consumption of calcium, because lifting weight can affect our bones, so consuming calcium will help strengthening the bones. Besides vit. C and calcium, I was told to take multivitamin as well.

Am I to follow the above advise, or should I add or reduce some of the recommended supplements?

- Josh

Fade

These are good things to take even if you don't workout. So take them all.

Weightlifting causes your bones to increase density.

Also a glucosamine chondroitin supp is good.

TJohn

That looks good, just check out how much C is in your multi. Some have quite a bit. Also Chromium is another cheap but awesome sup to take. It helps metabolize carbs and helps your body with insulin management.

TJohn

KOnakinsky

Glutamine is a good one to go for because it will help with mucsle recovery and is an anti-oxident so it will keep you from getting sick plus its a GH releaser...good stuff!!!

Natty

Josh

Part of the reason I asked this is because I've recently heard information that we have to be careful in consuming calcium. For one, it is more recommended for women because of the increased risk of osteoporosis (spelling?), but not so necessary for men. Also, we have to be careful in purchasing calcium products because there is a possibility of the calcium just sticking outside the bones, not completely integrate with the bones, and this will cause bone problems instead of preventing them. I myself have been consuming calcium daily, but after hearing this information I'm now in doubt whether it is good to continue or not. What kind of precautions (dose, product, etc) that I need to take into account in considering calcium consumption?

As a general rule, though, I always try to avoid/limit supplements, even vitamins, etc. I kinda worry if those consumable factory products may have side effects which may not appear now but may be problematic in the future.

Why do I need to check the C in the multi? Is there any maximum mg of C that I may take daily? Because I once heard that it is okay to overdose on C because the surplus will not be stored in the body, so it's not dangerous. I myself currently take 1000 mg C daily, plus 500 mg from the multi also daily.

And the chromium, could you please elaborate a bit more? What kind of dose, what are the main effects, any side effects, etc? Here in Indonesia I think the main diet contains more carbs than in the west, so if this chromium can help with the excess carbs I'm very interested.

Could you please also elaborate a bit on this glutamine (dose, etc, etc)?

Thanks all.

- Josh

Mudge

Linus Pauling was a believer in ODing on C, his point though is that many multi-vitamins hardly give you any, or give you 100%

Some have believed that Vitamin A is one item to be picky about, there is synthetic and there is from Beta Carotine, if there really is anything to worry about though on artificial A I dunno. I think though that vitamins have been around long enough that we have little to worry about, other supplements, could be a different story. This is partially why however, that most supplements that are legal, are naturally occuring in the body and/or found in nature.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Fade

Can't overdo C. It's water soluble. Take too much and it just gives you the squirts.

TJohn

I was just concerned about you over paying with the C. Not overdosing. As for the chromium I take 600 mcg per day split up in 3 doses. I don't have any side effects but I do believe you can take to much. I'll look into it. It help your body metabolize carbs which is great if you bulking or cutting.

TJohn

Josh

Thanks for your concern, but what do you think the sufficient dose of C?

Any further information on chromium is greatly appreciated, because I'm really interested with what you say it can do. Thanks.

- Josh

Mudge

I will say that for me, if I take in alot of C in a short time period, I will get a cold blister on my lip. I was alergic to lots of acid when I was very young, like spaghetti sauce etc.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks