I could start a whole new blog discussing supplements and their benefits and hazards. I might. But to sum up this post, I will simply state what I take, why (in a nutshell), and reiterate that before taking supplements you should consult your physician.
Before I initially began dieting, I did have that complete physical, and obtained a very extensive work-up to be sure where I stood. Beyond that, and knowing that I'm in relatively good shape health-wise (though I was definitely in the Insulin Resistance Syndrome category) I follow the prescribed supplements outlined in Dr. Rosedale's book, with little exception.
Please read Dr. Rosedale's book, at least, or do your own research.
OK>>>no more hesitating... Here is what I take:
from The Rosedale Diet Supplement Plan Plus (plus is added because he has 2 separate plans, and I fall into the category that needs the "plus" plan because of obesity and insulin and leptin resistance.
UPON WAKING, BEFORE BREAKFAST
L Arginine (on empty stomach) 2000 mg
Acetyl-L-Carnitine (empty stomach 1000mg
WITH BREAKFAST
Biotin 7.5 mg
Chromium Picolinate 400 mcg
Coenzyme Q-10 100mg
Cod Liver Oil 1 Tablespoon
Alpha Lipoic Acid 300mg
Magnesium Potassium Aspartate
(100mg Magnesium, 99mg Potassium, 301mg Aspartate)
Multivitamin (no iron)
Phosphatidylserine 200 mg
Potassium Aspartate 200mg (for the first three weeks only)
(also recommended, but I do not take: Pregnenolone 50 mg, Vanadyl Sulfate 20 mg, Vitamin C 500 mg, Vitamin E 1200 IU)
WITH DINNER
Biotin 7.5mg
Chromium Picolinate 400 mg
Alpha Lipoic Acid 300 mg
Magnesium Potassium Aspartate
Multivitamin (no iron)
Potassium Aspartate 200 mg (for the first three weeks only)
Phosphatidylserine 200 mg
(also recommended, but I do not take: Gymnema Sylvestre extract 500 mg, Vitamin C 500 mg)
AT BEDTIME (at minimum, must be two hours after last meal)
L-Arginine 2000 mg
L-Glutamine Powder 1/2 tsp. (I take 2000mg/capsule form)
Acetyl-L-Carnitine 500 mg
Magnesium Potassium Aspartate 500 mg
Dr. Rosedale adds the following info and caution:
"A note on arginine: For optimal absorption, make sure your stomach is empty. Take it twenty minutes before eating or at least two hours after eating. If it causes stomach upset, which it does in some people, try it with a little fat-containing food, but avoid eating protein at the same time you take arginine. If you use Viagra or nitroglycerin, talk to your doctor before taking arginine. Also talk to your doctor if you are prenant or have an autoimmune disease, migraine headaches, AIDS, cirrhosis, depression, or breast cancer, for this supplement may not be appropriate for people with these conditions."
As I've stated elsewhere in my blog, Dr. Rosedale's book is an excellent source for discovering the "why" of things. He outlines each supplement and explains the benefits to be derived from taking them. I hope to pique your interest in his book, and at the same time provide a minimum of information here:
First of all, you need a quality multi-vitamin and mineral supplement. I get the bulk of my vitamins from my diet, now. But even so, there are days when I don't get my green smoothie, for instance. I need a safety net. Now that I'm in ketosis, my body is in repair-mode. It needs nutrients to accomplish its work. And burning fat produces free radicals...and antioxidants like C, E, and others get rid of those free radicals before they do damage. (Dr. Rosedale explains what free radicals are and why we need to get rid of them.)
Multi
I made sure that my multi vitamin choice is iron-free to avoid a toxic build up. Also, I made sure it is in capsule form so it will dissolve in my stomach and not have the potential of getting through my system without even dissolving. Dr. Rosedale says "one a day" vitamins don't deliver enough punch. He suggests that in order to get the proper levels of a very broad spectrum supplement, you need a supplement that gives its daily dose in several capsules, usually 4 or more. I like to spread mine out, taking 3 in the morning, and another at lunch and dinner. I'm a little weak at getting all the doses in, sometimes, but I think it all balances out pretty well. If I'm having a green smoothie, I usually don't take a multi with that meal. The multi that I'm currently taking: Source Naturals Life Force Multiple, no iron.
Vitamin C
Guards against free-radical damage to the arteries, plays a vital role in protecting against cancer, as well as viral and bacterial infections, protects against free-radical damage, and provides help for arthritis, among many other functions. Insulin resistant individuals have a harder time absorbing Vitamin C.
Vitamin E
Prevents lipid oxidation. "The high-fat diet that is part of the Rosedale Diet necessitates the intake of high doses of this vitamin" states Rosedale, "for it prevents those fats from oxidizing." ...among lots of other things...
Alpha-lipoic Acid
Involved in energy production and in the metabolism of carbohydrates. Rosedale states that, "All patients with diabetes, insulin resistance, and leptin resistance should take lipoic acid supplements." Another unrelated property is that of heavy metal chelation. It goes throughout your body, binding to heavy metals such as mercury, and removing them from the body.
B-Complex
Involved in immunity, reproduction, brain function, and energy production and fat and carbohydrate metabolism. B vitamins include folic acid, vitamin B12, B6, biotin, niacin, and others. Often, multi vitamins do not contain adequate amounts of biotin. "Biotin raises enzyme levels and has been shown to improve glucose control in both type 1 and type 2 diabetics," according to Dr. Rosedale.
Magnesium
Cell replication, energy production, protein synthesis, calcium metabolism, it can dilate arteries, lower blood pressure, and improve blood flow. It also apparently aids in treating asthma, spasms of the heart, and relaxes the muscles in the legs and arms. Green vegetables are an abundant source of magnesium.
Zinc
Involved in more than 200 enzymatic reactions...more than I care to write about here. Suffice it to say, I need to supplement zinc.
Chromium Picolinate
Facilitates weight loss, helps in regulation of blood sugar. ...among other stuff.
Cod Liver Oil
Omega-3 and Omega-6 essential fatty acids cannot be manufactured by the body, and must be ingested, yet the vast majority of Americans eat a diet extremely deficient in these fats. Among all the very important effects on membrane and hormone receptor function, supplementing with Cod Liver Oil can bring down high triglycerides from numbers in the thousands to the low hundreds in just two or three weeks, according to Dr. Rosedale.
Coenzyme Q10
Every cell in the body that depends on the energy production provided by mitochondria depends on availability of CoQ10. It greatly enhances energy production within your cells, lowers blood pressure, reduces angina, and can normalize arrhythmia of the heart. It is said to be particularly beneficial in the treatment of congestive heart failure.It has been shown to protect against cancer, even promoting tumor regression in some cases. Among its other miracles, slowed progression of Parkinson's and other neurodegenerative disorders, elimination of migraines, and asthma, fibromyalgia, periodontal disease, and cirrhosis of the liver...all having been shown to be responsive to CoQ10. Coenzyme Q10 protects your mitochondria, without which you will not get far...but that is another post. (Again, thanks to Dr. Rosedale's explanation...seriously...he says so much more in his book. I fear I parrot him so much as to sound insincere, or to have blatantly plagiarized. But in large part what I know in this area is owing to his book.
L-Carnitine
Involved in energy production. Required for the transport of fatty acids to your mitochondria. You need Carnitine in order to burn fat. Improves exercise tolerance. Vital to the health of mitochondria! Better absorbed on an empty stomach...twenty minutes before a meal and at least 2 hours after a meal.
L-Arginine
A precursor to nitric oxide (NO), the most potent vasodilator ever discovered. Tremendous therapeutic potential, restoreing blood flow throughout the body. (Those taking Viagra need to consult with a physician before taking this supplement.) Benefits of the NO that arginine helps produce include ridding the body of cancer cells, and harmful bacteria.
L-Glutamine
Involved in the production of both glutathione, one of the body's most important antioxidants, and in the production of proteins. It promotes tissue regeneration, hastening the repair of tissues that break down during intense exercise. Boosts immunity and improves gastrointestinal health by stimulating the growth of new mucosal cells, thereby enhancing the integrity of the intestinal tract, and preventing leaky gut. Glutamine is one of the few things that can serve as a fuel for the brain in the absence of glucose. It stabilizes blood sugars and fends off hypoglycemia. Glutamine decreases sugar and alcohol cravings. In his book, Dr. Rosedale discusses taking a little Glutamine throughout the day to aid when sugar cravings are a problem.
Phosphatidylserine - one of my favs
A fat/phosphorus compound that makes up the bulk of our cellular membranes. Particularly abundant in the brain. Plays a major role in nerve cell function. According to Dr. Rosedale, a study involving 50 to 70 year olds with minor memory impairment, it was shown to dramatically improve ability to memorize text, recall phone numbers, remember names and faces, locate misplaced objects and concentrate, causing them to perform as well as people twelve years younger. Phosphatidylserine increases cell sensitivity to insulin, leptin, and other hormones, and reduces conversion of muscle tissue to glucose.
Below are links to purchase the supplements that I take, as well as to purchase Dr. Rosedale's book.
I do realize that to purchase all these supplements is quite expensive...about $200. Most provide more than a month's supply. It is possible to find similar products locally, and maybe you could find a better price. I provide these links merely as a way to show you what the products are and an approximation of what they may cost. And as a convenience for you.
There was a time I didn't think much of taking supplements. I now realize their benefit, purely from a personal standpoint. I feel so much better!
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