Taking too much suppliments?

DipStick McSwindler

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Oryx

What are your stats right now? What is your healthy diet like?

DipStick McSwindler

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Oryx

I just looked up that stuff, and wow. Expensive.

My opinion, in a nutshell: You dont need that many supplements. Get your diet spot on, and your training going well, and you will see improvements. A vitamin and fish oil supplement is no harm, and lots of guys swear by creatine and whey (cant take it myself, makes me sick). But after that, I think youll be spending a lot of money on stuff that wont make a lot of difference. You get the nutrients you need from your food if you eat properly. Whey just helps you get protein in easily if youre building muscle.

Those supplements promise loads, but they wont work magic. In fact, if your body does not need it, youll probably just have expensive pee.

Pace2008

IrishFeeney92 wrote: »

Hi guys,

Just wondering how do you know when you are taking too much supplements.

When you open up your wallet to find there's nothing in there but 7 cents and a ball of fluff.

Inspector Coptoor

I would have gone through a phase of spending stupid money in supplements.

Animal pak vits & fish oils, Dorian Yates protein.
Unused to think that dearer was better.
You need to learn his to read the labels.

I now use Tesco multi vit tablets - €2 for 240, 2 in the morning, 2 in the evening, Tesco omega 3 fish oil caps - €10 for 240, 6 in the morning, 6 in the evening.

So two months supply is €32 or so.
That's one months supply of animal pak.

The simpler the stuff you are taking in the better.

My supplement shelf now has:
Multi vits
Fish oil
Whey
Casein
Creating mono (my protein)
Dextrose

That's it.
No fancy names.

And it's just to add to a diet that's finally getting there 5/6 days of the week.

Bassfish

Inspector Coptoor wrote: »

I now use Tesco multi vit tablets - €2 for 240, 2 in the morning, 2 in the evening, Tesco omega 3 fish oil caps - €10 for 240, 6 in the morning, 6 in the evening.

Just curious, that sounds like a lot of vitamins and fish oil to me. I take both but just one a day. Are there specific benefits of upping the dose when doing a lot of training? Would you not end up just peeing most of it out? I know fish oil is great stuff do I'd be more than happy to up my intake of there are benefits to be had.

Inspector Coptoor

Bassfish wrote: »

Inspector Coptoor wrote: »

I now use Tesco multi vit tablets - €2 for 240, 2 in the morning, 2 in the evening, Tesco omega 3 fish oil caps - €10 for 240, 6 in the morning, 6 in the evening.

Just curious, that sounds like a lot of vitamins and fish oil to me. I take both but just one a day. Are there specific benefits of upping the dose when doing a lot of training? Would you not end up just peeing most of it out? I know fish oil is great stuff do I'd be more than happy to up my intake of there are benefits to be had.

RDA's are different to optimal levels.

RDA of some vitamins & minerals is quite low in my opinion so I just take 4 multi vits to be sure.
If i pee out excess B vitamins & have neon yellow per, I can deal with it.

As for the fish oil, again, one a day isn't going to cut it if you're active.
You should be trying to get in as much EPA & DHA as possible (up to about 5g pet day).
The thing is that one 1000mg (1g) omega 3 capsule doesn't have 1000mg of EPA & DHA so you need to take a but more.

Thre is a point with fish oil when economics comes into it.
I'd live to be throwing down 20 odd capsules of the stuff I use a day tbh but you have to look at expense vs reward.

You shouldn't go mad either as too much fish oil can thin the blood a bit & you can bleed a lot from cuts (not a good idea if you train in combat sports)

That said, after researching it & reading a lot about it, and going from no fish oil to a ton of fish oil per day, I'm now somewhere in the middle, which is usually where you'll find the answer.

Redisle

Inspector Coptoor wrote: »

As for the fish oil, again, one a day isn't going to cut it if you're active.
You should be trying to get in as much EPA & DHA as possible (up to about 5g pet day).
The thing is that one 1000mg (1g) omega 3 capsule doesn't have 1000mg of EPA & DHA so you need to take a but more.

Thre is a point with fish oil when economics comes into it.
I'd live to be throwing down 20 odd capsules of the stuff I use a day tbh

I'm not sure consuming very large amounts of fish oil is a fantastic idea really. Chris Kresser did a very good article on this here. The key with Omega 3 is the ratio between Omega 3 and Omega 6 which should ideally be close to 1:3 or better. The best way to achieve this is to take some fish oil / fatty fish but mainly massively reduce Omega 6 intake (Grains, veg oils, nuts seeds, hydrogenated crap etc)

At the end of the day you are ingesting large amounts of polyunsaturated oil which is very easily oxidized and is more than likely damaged before it even enters the oil capsules. Ingesting rancid oil is just going to lead to more oxidative damage to your body, perhaps even do more harm than good overall.

Inspector Coptoor

IM aware of the difference between omega 3 & 6.

Omega 6 oils tend to be inflammatory while omega 3 oils are anti-inflammatory.
I cut grains out of my diet as much as possible.

I've yet to read much myself on negative effects of taking between 3-5g of EPA & DHA per day.

DipStick McSwindler

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