Nutritional deficiencies.

[catman]

G'day all, something related to my present gym and exercise work is the possibility of various nutritional deficiencies.  When one is involved in serious gym and or weight workouts, there are many 'supplements' recommended to improve exercise performance, but what about general nutritional deficiencies? 

 

This is an interesting one as especially in our generally affluent society I used to think that nutritional deficiencies were by and large, a myth, but not necessarily so!  I myself have identified at least two personal vitamin deficiencies brought on my particular lifestyle issues. 

 

Firstly, as I take metformin based medication for type 2 diabetes, I have a vitamin B12 deficiency (a well-documented effect of metformin use for type 2 diabetes), and curiously enough only one of my doctors was perceptive enough to identify this. 

 

Another vitamin deficiency I have is vitamin D(3) brought on by two factors, firstly my avoidance of bright sunshine due to previous serious skin damage, and more recently my total avoidance of all fish and seafood products, as they are gout triggers for me, and incidentally fish is one of the main natural food sources for vitamin d.  It makes you wonder!  For me personally, correcting these vitamin deficiencies by supplementation has improved aspects of my day to day health very considerably.  Interesting stuff.  Regards, Felix.     

      

Edited July 22, 2024 by catman
Spelling.

[surprisetech]

8 minutes ago, catman said:

G'day all, something related to my present gym and exercise work is the possibility of various nutritional deficiencies.  When one is involved in serious gym and or weight workouts, there are many 'supplements' recommended to improve exercise performance, but what about general nutritional deficiencies? 

 

This is an interesting one as especially in our generally affluent society I used to think that nutritional deficiencies were by and large, a myth, but not necessarily so!  I myself have identified at least two personal vitamin deficiencies brought on my particular lifestyle issues. 

 

Good points.   Our affluent, enlightened western society prefers processed & junk foods.

Too much of the education system and parenting are focused on academia and not real world knowledge and skills.

 

Whatever health issues you come up against Felix, you certainly take them on with a healthy attitude.   Good to hear the supplements are helping.

My doctor has me on caltrate (Calcium + VitD) during the winter months when my job largely keeps me indoors during the daylight hours.

[muon*]

I take a D3 supplement on advice of my doctor. As we age we synthesise less so even if out in the sun it may not be enough for us older types. D3 is very important for the immune system.

 

On a side note derivatives of corn syrup will neutralise D3 as far as the immune system is concerned, so avoid products with it in it.

[audiofeline]

VitD is usually sold as a combo with Calcium, which helps the VitD absorption.

A few years ago at my annual checkup my GP said that it is rare to find people with adequate VitD because of our predominately indoor lifestyle.   So get outside for your natural VitD, it comes with free skin cancer!

[muon*]

I thought it was the other way around, VitD3 promotes the uptake of Calcium

 

Edit: then again it may work both ways as nutrients combine in synergistic combinations/forms, as they are found in nature.

'Like how VitC is absorbed or/and works better when combined with bioflavonoids.

I don't take a Calcium supplement, but do take around 5000iu to 7000iu of D3 in supplement form.

Edited July 24, 2024 by muon*

[LHC]

Magnesium is a common deficiency, i.e. people might not get enough of it through their diet. Supplementation with magnesium can be tricky as it comes in many forms for various applications and varying degree of bioavailability. 

[audiofeline]

A good way for an audiophile to address a magnesium deficiency it to buy it in headshell form. 

[Steff]

10 hours ago, LHC said:

Supplementation with magnesium can be tricky as it comes in many forms

afaik it is best absorbed through the skin - flakes in a bath after a workout/run do wonders...

[muon*]

When bound to amino acids it is more bio-available.

 

Magnesium Chelate

 

Inorganic minerals are only partially absorbed by the body, where as in the above organic form it is way more available for uptake by the body.

Edited July 24, 2024 by muon*
typo

[catman]

G'day all, as far as magnesium is concerned, I use magnesium glycinate.  Regards, Felix.  

 

[muon*]

Glycine is an amino acid.

[catman]

G'day mate, yes it is, and has benefits in its own right.  Regards, Felix.    

[expat]

Post exercise protein supplement reasonable if you get sore later/next day but if not, not necessary. Vitamin D promotes calcium absorption which then down regulates vit d through a negative feedback loop ( see the Hifi allusion?)

Magnesium given by medico’s is usually Magnesium Aspartate. Good for nocturnal cramps. Too much will give you diarrhoea (epsom salts). An average Australian diet is unlikely to leave you nutritionally deficient. There is no good evidence for multivitamins. You may notice that Blackmore/Suisse etc adverts always say MAY help in the treatment of… A supplement does not have to be evidence based / TGA approved, only follow food safety regulations. A billion dollar rip off industry. 

[David A]

Not all Vitamin D3 supplements are created equal. Cheaper mass market D3 capsules aren't very pure and include fillers. Also you should take Vitamin K2 with D3, as it helps the vitamin D3 get into the bones and trigger the formation of calcium and dentin. It also has other health benefits. I had a friend deep into health and wellbeing recommend Gundry MD to me. Their K2 and D3 are also vegetarian. I take one capsule/tablet each of these daily;

 

- https://gundrymd.com/p/vitamin-d-5000/

- https://gundrymd.com/p/essential-k2/

- https://www.fusionhealth.com.au/fusion-health/shop/everyday-health/multivitamins/p/men-s-multi-advanced/FH-MENSMULTI.html?lang=en_AU#q=multi%2Badvanced&start=1

I also drink a glass of Kimberley WIld Gubinge powder mixed with water each day to get a vitamin C hit. Their Gubinge powder tastes tangy, and is the highest known natural source of Vitamin C in the world. Though it's not cheap - https://kimberleywildgubinge.com.au/about-us

 

@expat's criticism of mass market multivitamins is valid, partly because many are of average to poor quality, and partly because the dosages in most instances are insufficient to make up for a poor diet, or dietary deficiencies. I like Fusion which is one of the better multi's and includes Eastern herbs. Still I treat it only as a supplement, and not a replacement for a poor diet lacking in (preferably organic) fruits, vegetables, pulses, ancient grains, raw nuts, high quality dairy (eg: biodynamic yoghurt, cheese and milk) and protein (eggs etc).

 

Edited August 25, 2024 by David A

[muon*]

Imported supplements are regulated by the TGA and need to be approved. I'm not sure about locally produced but I'd imagine they need to follow the same approval path.

By saying "May" gets around specific claims that would require evidence.

 

There are dangers of just taking loads of different supplements willy-nilly, as you can end up taking too much of some, some can be hazardous in too large quantities (overdose).Also some may interact with others and the result may not be good. Some can also interact with prescription medications.

[audiofeline]

We are long overdue tightening up the supplements industry - both the quality of their product and the claims they make. 

 

It should have similar regulation to pharmaceuticals, so you know exactly what you are getting and are confident it will do what it claims to do.

[muon*]

4 hours ago, audiofeline said:

We are long overdue tightening up the supplements industry - both the quality of their product and the claims they make. 

 

It should have similar regulation to pharmaceuticals, so you know exactly what you are getting and are confident it will do what it claims to do.

There was a shake up a while ago where there was nearly nothing on the shelves for a period, this was after some extensive testing that found very little or none of the active ingredients in many popular products.

 

Edit: trying to recall when this happened, may have been late 1990's or early 2000's.

Edited August 26, 2024 by muon*

[David A]

11 hours ago, audiofeline said:

We are long overdue tightening up the supplements industry - both the quality of their product and the claims they make. 

 

It should have similar regulation to pharmaceuticals, so you know exactly what you are getting and are confident it will do what it claims to do.

 

Be careful what you wish for. The drug regulators are all 'owned' by Big Pharma, which translates to Blackrock and Vanguard. If they regulate natural supplements, expect to see many much loved natural supplements like Echinacea banned and replaced with unhealthy synthetic altnernatives.
 

Edited August 26, 2024 by David A

[PositivelyMusicallyGeared]

On 22/07/2024 at 3:11 PM, catman said:

G'day all, something related to my present gym and exercise work is the possibility of various nutritional deficiencies.  When one is involved in serious gym and or weight workouts, there are many 'supplements' recommended to improve exercise performance, but what about general nutritional deficiencies? 

 

This is an interesting one as especially in our generally affluent society I used to think that nutritional deficiencies were by and large, a myth, but not necessarily so!  I myself have identified at least two personal vitamin deficiencies brought on my particular lifestyle issues. 

 

Firstly, as I take metformin based medication for type 2 diabetes, I have a vitamin B12 deficiency (a well-documented effect of metformin use for type 2 diabetes), and curiously enough only one of my doctors was perceptive enough to identify this. 

 

Another vitamin deficiency I have is vitamin D(3) brought on by two factors, firstly my avoidance of bright sunshine due to previous serious skin damage, and more recently my total avoidance of all fish and seafood products, as they are gout triggers for me, and incidentally fish is one of the main natural food sources for vitamin d.  It makes you wonder!  For me personally, correcting these vitamin deficiencies by supplementation has improved aspects of my day to day health very considerably.  Interesting stuff.  Regards, Felix.     

      

Metformin is known to have adverse effect on the digestion system where there are enzymes that convert B12 in food to an absorbable form.

 

The dosage of metformin is not fixed and should be adjusted to the amount of exercise one takes.

 

An over-dose of B12, or an extended period of use of it, can also have unwanted side-effects that may make you sometimes feel dizzy, something unbeknown to some GPs as well.

 

A balanced diet is always preferred, i.e. bit of everything on your plate, unless your gout is already in an advanced stage - in any case having a few litres of water everyday really helps you with your gout.

 

One should really have regular blood tests to find out what supplements to take and when to stop taking them.