I currently supplement with a multivitamin (this one—Hair, Skin and Nails), creatine and occasionally Coenzyme Q-10 and choline, You didn’t mention the last two but I have subjectively felt they increase alertness. I (hopefully) get my Omega-3/6 fatty acids from cooking oil. I had a basic panel done and found I was deficient in Calcium (probably due to my specific diet, but it is worth mentioning) and B12. So, I supplement for Calcium too.
I do regular exercise (usually bodyweight and dumbbells) and I had disappointing results without whey protein and creatine supplementation. Excessive amounts of creatine (look up “loading”) is recommended for bodybuilders but 5g/day is recommended for vegetarians. See gwern’s review and the examine.com review.. The examine.com review mentions that the fear of this compound is irrational and recommends 5g a day for everyone, pointing out that creatine would have been labeled a vitamin if it wasn’t produced in the body. (Excessive creatine causes stomach upsets but I wasn’t able to find a value at which this happens, and I’ve never experienced this myself).
I also take a fiber supplement, Metamucil. This one isn’t vegetarian-specific, but I highly recommend it.
I haven’t put sufficient effort into identifying healthy cooking oils. I currently use Crisco’s Blended Oil supplemented with Omega-3. The question is if it is supplemented in the right amount, and that information is not provided.
Animal fats are low in Omega-6 but I think the Omega-3:6 ratio is a problem for meat-eaters too.
I’m a vegetarian and I looked into this stuff a while back. The Examine.com page What beneficial compounds are primarily found in animal products? is a useful reference with sources and includes the ones you wrote above. An older page with some references is this one.
Thanks, this looks good. The sort of thing I was after.
I had a basic panel done
I’ve never heard this expression! I wonder whether that’s just transatlantic terminology variation. Will look into whether I can get this on the NHS.
Excessive amounts of creatine (look up “loading”) is recommended for bodybuilders but 5g/day is recommended for vegetarians. See gwern’s review and the examine.com review.. The examine.com review mentions that the fear of this compound is irrational and recommends 5g a day for everyone, pointing out that creatine would have been labeled a vitamin if it wasn’t produced in the body.
I’m a vegetarian and I looked into this stuff a while back. The Examine.com page What beneficial compounds are primarily found in animal products? is a useful reference with sources and includes the ones you wrote above. An older page with some references is this one.
I currently supplement with a multivitamin (this one—Hair, Skin and Nails), creatine and occasionally Coenzyme Q-10 and choline, You didn’t mention the last two but I have subjectively felt they increase alertness. I (hopefully) get my Omega-3/6 fatty acids from cooking oil. I had a basic panel done and found I was deficient in Calcium (probably due to my specific diet, but it is worth mentioning) and B12. So, I supplement for Calcium too.
I do regular exercise (usually bodyweight and dumbbells) and I had disappointing results without whey protein and creatine supplementation. Excessive amounts of creatine (look up “loading”) is recommended for bodybuilders but 5g/day is recommended for vegetarians. See gwern’s review and the examine.com review.. The examine.com review mentions that the fear of this compound is irrational and recommends 5g a day for everyone, pointing out that creatine would have been labeled a vitamin if it wasn’t produced in the body. (Excessive creatine causes stomach upsets but I wasn’t able to find a value at which this happens, and I’ve never experienced this myself).
I also take a fiber supplement, Metamucil. This one isn’t vegetarian-specific, but I highly recommend it.
From cooking oil you get too much Omega-6 and not enough Omega-3.
I haven’t put sufficient effort into identifying healthy cooking oils. I currently use Crisco’s Blended Oil supplemented with Omega-3. The question is if it is supplemented in the right amount, and that information is not provided.
Animal fats are low in Omega-6 but I think the Omega-3:6 ratio is a problem for meat-eaters too.
Thanks, this looks good. The sort of thing I was after.
I’ve never heard this expression! I wonder whether that’s just transatlantic terminology variation. Will look into whether I can get this on the NHS.
Perfect; thanks.