Question on EFA and Minerals and vitamins

[nickfromgeo]

Hello all

I read that very interesting topic about EFAs and vitamins

I have some question:

1. Is it enough to eat those products which include EFAs or supplements must be taken by all means?

I mean if I eat Salmon and dark green vegetables, also soybeans and other products which include omega-6 and omega-3. Is this enough or must I get supplement as well.

also what is daily dose? How can I count how many EFAs are in 100gr salmon.

2. I get B2, B6, B12, C and E vitamins every day. I need also a does for these vitamins, I do not want to be overdosed or underdosed. Also are there any other vitamins that are essential for muscle mass?

3. In my country there are plenty of minerals water rich with Ca and other minerals, I drink this water everyday. So do I need to receive this minerals as supplement?

thanks

 

[tucker01]

Use fitday.com or nutritiondata.com

As for supplementing these, yes I think it is still necessary. Many of the farming practices have raped the land of nutrients that are passed on to the animals and produce.

 

[nickfromgeo]

Supplements are necessary for both EFA and minerals? Our water is rich with CA MG, Iron and I drink it as usual water, so I think I do not want any other supplements. After all I think I am going on quite well in this summer. I raised Biceps by 2 CM in 2 months I think it is nice results. Of course it is easier to raise biceps when you are newbie, But I reached 46 Cm and I think It is good result. However I feel I miss something in my diet, may be this is EFA or vitamins. I know that I get enough proteins carbs.

however I will maintain my work out if I will stop to grow then I will try to find reason. Also my target is 50 cm Biceps and then I should start cutting to reduce biceps to 48 CM but clean lean muscle.

thanks