Supplement city
Oh, I bet I have a lot of questions on this blog. That’s cool — just don’t expect me to answer you in English, okay?
Before I bore you with stuff that may save your life, I’d like to parenthetically caution you that I do not believe in over-supplementation. I do not believe that supplements replace real food, hard work, or produce magical results. In fact, most of my supplements are geared toward medical and health-related issues. And, for that, I’m a big fan of the supplement.
Our soil isn’t what it used to be. Also, there are certain things that no matter how well you eat you’d never get enough of. For example, we are the only mammals that do not produce vitamin C in our own bodies. Other animals do so to the tune of about 10,000mg/day (human conversion applied), and there is evidence that at one time we did ourselves. Linus Pauling speaks of this, and I most certainly subscribe to his theories on vitamin C, for the most part.
I’ll list these off then answer your questions accordingly. And, if you’re nice, I’ll be funny tomorrow. I’ve been dry lately — got a bit of the blues. Need me some lovin’.
Actually, I’m just being creatively lazy — and you damn well better be upset about it.
Oh yeah — 10 down, 15 to go. Bingo!
Without further ado, here’s my daily supplement schedule. This excludes prescription drugs (such as my thyroid medication.) Also, this list will grow a bit as my training becomes more intense:
| Supplement | Dosage/Freq. | Brand | Reason |
|---|---|---|---|
| Niacin (nicotinic acid, plain) | Start 500mg/day; up to 4,000mg/day with medical supervision Divide into 2x/day | Twinlab | Cholesterol and Triglyceride management; decrease blood viscosity |
| Ginkgo Biloba | 240mg/day 1x/day | Jarrow | Neuropathway health, increased memory and cognitive awareness, increased vascular health |
| Vitamin C (buffered Esther C) | 8,000mg/4,000 2x per day | Bluebonnet Mega Bio-C | General health; specifically immune function and cardiovascular health when combined with L-Lysine |
| L-Lysine | 3,000 mg/1,500mg 2x/day | Twinlab | Cardiovascular health; Linus Pauling’s C/Lysine therapy can be studied more here. |
| L-Glutamine, Powder Form | Up to 25 gram per day in divided dosages | Dymatize Nutrition | Immune system and recovery. On high levels of L-Glutamine, my recovery rate literally doubles. |
| Creatine | 5 grams per day | Any brand (plain old creatine monohydrate) | Increases muscle mass by increasing leverage in the joints; works great for strength. |
| Folic Acid | 3200mcg per day | Twinlab | Lowers homocysteine levels when combined with B6 and B12. |
| Multi Vitamin/Mineral (minus iron) | As directed | Twinlab | General health; in particular for the mineral content and B6/B12. |
| Magnesium Folate | 2,5000 mg/day | Twinlab | Does more than I can mention — everything from blood sugar regulation to cardiovascular health. |
| Ecotrin Enteric Aspirin | 162mg; 81mg 2x/day | Ecotrin | Thins blood; stroke and MI prevention; blocks the prostaglandin synthesis that creates the dreaded “niacin flush”. |
| IP6 | 2,400mg/day in 3 divided dosages of 800mg/ea | Enzymatic Therapy’s “Cell Fort�” | IP6 is one heck of a chelating agent. It supports liver function and does a wonderful job at disease prevention when combined with inositol (as in the ET formulation). This is a crucial supplement if you’re on any drugs of any kind or have weak liver function. |
That’s the list, happy 10ers…much more tomorrow. Oh, I can’t wait to be witty again. I bet you can’t either. That is, wait for me to be witty again. You’re probably a lost cause, so just live vicariously through me, cool beans? Taco! {10}
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Comments (20)
Alyson said:
Hi Jon, thanks for sharing.
What would you recommend for joint pain/chronic inflammation supplement-wise and brand-wise too, please? Is Glucosamine-chondroitin worth taking? I read good things about SAMe. And aren’t you a big fan of CoQ10?
Posted on Dec 06, 2005 06:35 AM
Kenny said:
Hi Jon….thanks for sharing.
You reccomend plain old Creatine Monohydrate.
Do you advise a high carb source like grape juice to deliver it to the muscles via insulin?
Thanks again.
Kenny
Posted on Dec 06, 2005 08:43 AM
Kristy said:
Any reason you don’t take iron?
Posted on Dec 06, 2005 09:53 AM
anna said:
I have heard all about all the supplements that you are describing and I am sure that they do work. as for myself i only take viatmin supplement by Qest and ginco biloba. I do not supplement with anything else because I do not have any medical problems.
I listen to your radio interview yesterday in the evening and once again your message was something that I needed to hear to put me back on the right track. (by the way you have a nice radio voice)
After my upper body workout yesterday i am in a bit of this so called good pain. it actually feels good. I am looking foreward to todays routine for my lower body.
Have a great day!
Posted on Dec 06, 2005 10:30 AM
Jon Benson said:
To Alyson:
Huge fan of CoQ10, which will be added to this list in a week. I wanted to do without it to see if niacin had the same nasty side effects as statins and…no, it doesn’t. : )
You know, if I believed that whole cholesterol nonsense, I’d start a new ad campaign. Goes something like this (gee, I’m already being funny and I haven’t even blogged today…)
So, your doctor says your cholesterol is too high, and that may lead to heart disease. He’s also trying to pan some drug off on ya, right?
How do I know all this? Well, being as I’m God Almighty, I know everything. So, let me tell it to you straight — most people who croak from heart disease and come see me have perfectly “normal” cholesterol levels, but that makes for a lousy sales pitch by those guys who serve the OTHER guy…the Pharmies. Oh, sure, there’s some good pharmies, just like there’s some good Mormons — but you DON’T want me to go there, do YOU? Okay then.
Second, I created the ideal “cholesterol drug” already — it’s called “niacin”. Ask your doctor to look up “B Vitamins” in his dictionary if he has to.
Oh sure, he’ll tell you that “it’s hard on the liver.” Yeah, and drugs of any kind aren’t? What he means to say is, “That’s hard on my pocketbook.” At a whopping $4 per bottle, my little creation will not be making news on Madison Avenue anytime soon, but don’t let that fool you. Niacin works.
All I request is that you ‘do’ find a doctor who isn’t a complete moron and can tell you how to use niacin safely. If you already have heart disease and have to take an evil Satanic statin drug, just be sure to take my other creation — CoQ10. Most of the aforementioned, one of my favorite words by the way, doctors are too money-drugged, or just plain drugged, to realize that statins drain this precious Me-Made nutrient from — OF ALL PLACES — the heart. So, yeah…take it from Me — you kinda need that if you’re on the devil’s dope.
I’m God. The Real God. Not that “Bingo” fella, although he’s pretty cool and right on with the whole insect theory.
I almost didn’t make ‘em. I’d say “God knows why I did”, but that would sound really funny grammatically.
So, go with Me. Via con Dios e’ NIACIN. You’ll be glad you did.
And, as a bonus, I won’t send you to hell.
Thank you.
There you go. 5 minutes with God.
What was your question again? Let me look….
Oh, joint stuff. Well, first you need good papers. Then…
kidding.
GC is good, never tried SAMe but I know many who swear by it. However, the best joint reliever I know of is fat. Coconut oil, flax and yoga stretches will do more for joint pain than most anything. However, sometimes GC is needed (or something stronger) if there’s chronic, serious pain.
To Kenny:
Myth. Sorta.
The bottom line is that blood sugar can drive anything anywhere. Even insulin can help in the process. Taking it with sugar ‘may’ be helpful, but I’ve done it for years without and…well, there you go. I think that’s more weird science than science — and it works great to make an excuse to create a really expensive creatine product FULL OF SUGAR! Hey now.
Pattern forming…
To Kristy:
Three really good reasons, as a matter of fact:
1. Iron is linked to heart disease in excess.
2. I’m not anemic and have no need for iron.
3. My blood is ‘thick’, not thin, and Buddha knows I don’t need something to goo it all up.
Oh, a bonus:
4. I get plenty of iron in my nutrition plan. : )
To Anna:
Good for you girl! I was going to respond to everyone, but these past few days (and today, and tomorrow) are very hectic.
Don’t worry about the waist — it took years to create it, give it more than a few weeks to release it, okay? It will come off. Sometimes it’s slow to budge, but consistency rules. If it hasn’t budged in another 3-4 weeks, then by all means have a look at your nutrition and training plan.
Posted on Dec 06, 2005 11:39 AM
Greg said:
I got overwhelmed in the Supplements aisle at Kroger last night. They had to call for a “Cleanup in Aisle Four” if you get my drift. So many pills to take…and all very pricey. Ended up getting a bottle of generic multis and made a mental note to research supplements. But you’ve already done that. Thanks for the list, Jon.
BTW, still hoping someone can answer my question from last week regarding free weights vs. resistance machines…which is better overall? The “personal trainer” at my fitness-a-torium scoffed that free weights are only good for bulk, and he’d challenge anyone lifter to a cardio duel. But I’m starting to think that free weights may work more muscles, and in a more “realistic” way, than machines. Thoughts?
Another BTW: It’s been a month since I ordered Fit Over 40. Although 90% of it is still Estonian to me, it’s starting to sink in as I try more stuff. Have discarded 9 lbs. of lard, will need to purchase new trousers soon. Haven’t felt this energetic in at least 20 years. My wife has shed 18 lbs, something that Orpah could never do for her.
Posted on Dec 06, 2005 12:09 PM
Kristy said:
Hey Greg,
Free-weights are nice for a lot of reasons. They do work your muscles in a more realistic way than machines. Also, they’re not as limiting as machines. You can work every muscle in your body with free weights and you’d need a whole room full of machines to do the same thing. They’re also economical. It’s pretty cheap to get a nice set of free weights and a bench. About the same as a few months of gym membership. Then you can get a great workout at home and tell the trainer and the fitness-a-torium to go punt.
Posted on Dec 06, 2005 12:36 PM
anna said:
Hi Greg
Following is the quote that i read somewhere or it got send to me by some bodybuilding site.
Kick butt workout tip: Use mostly free weights and compound, multijoint exercises
For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are the king. These and similar “BIG” exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines.
although weight stack machines are safe with respect to the fact that you can’t drop a barbell on your head, they are ulitmately NOT as safe as free weights because they don’t develop the stabilizing muscles and functional strenght the protect your from injury. A few machines and isolation exercises mixed in your program is ok but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.
Hope that helps
I must say that when i started following this bit of advice i got stronger and saw more definition than when i was just working out with machines
Posted on Dec 06, 2005 12:54 PM
Joe said:
OK…waaay off topic…but I thought all of the 10ers would like to see this..
http://abcnews.go.com/Entertainment/wireStory?id=1374181
It’s talks about Dr.Phil and his wieght loss products.
From the article:
According to the label, the pills “contain scientifically researched levels of ingredients that can help you change your behavior to take control of your weight.”
He had stated in e-mails that he had “no expertise” in making the diet pills he endorsed.
So, my question is why endorse or market a product you know nothing about?
What a money hungry a-hole!
Tom Venuto should ad Dr.Phil to his book “Big Fat Lies”!
Posted on Dec 06, 2005 02:23 PM
Ian said:
Jon,
thats a lot of chemical supplements for someone who doesn’t go in for them in a big way!
My list: Omega 3 fish oil 6-9g/day, astaxanthin 4mg 1/day (fantastic antioxident and aids post-workout recovery and reduces muscle soreness), co-enzyme q10 100mg/day, acetyl-l-carnitine 500mg/day, alpha-lipoic acid 100mg/day, spirulina 6-9g/day, chlorella 2-4g/day (both natural green superfood multivitamin and mineral sources), Kre-Alkalyn (buffered creatine) 1500mg/day (the only brand you should take, using plain old creatine monohydrate, 80% of the dose will instantly convert to toxic creatinine leaving you with 20% of what you ingested to work in the muscle. Kre-alkalyn is buffered so that 100% of what you take is effective in the muscle so much smaller amounts are an effective dose and you do not get the toxic by product creatinine to get rid of.
Anyway enough of that, inspired by your challenge I have lost 4kg (8.81lb)(down from 83kg) so far after being stuck on a plateau for a year or so. The main change has been to look closely at my nutrition and in particular portion size. The greatest tool I have found has been The Total Wellbeing Diet Book written by 2 scientists at the Australian Commonwealth Scientific and Industrial Research Organisation. Fantastically easy to follow high protein balanced diet eating plan I highly recommend.
Posted on Dec 06, 2005 02:40 PM
Jon Benson said:
To Greg:
I give you a 5 minute convo with God and you’re asking about free weights? Geez!
Okay, tons of confusion in the supplement world. No doubt about it. That’s why you go to people like me to help you sort it out. Unfortunately that’s a one-on-one deal as everyone is different.
You cannot go wrong with C, B6/B12/Folic Acid, CoQ10 and fish oil. Those are essentials. The only reason they’re not on my list is due to digestive concerns, as niacin can affect your GI tract. So far, so good. They’ll be on the list next week.
Free weights RULE. Bottom line. NO comparison. However, for beginners, machine work is fine. Just be sure to toss in a few barbell and/or dumbbell exercise to get the feel. Then discard machines almost entirely (excluding lat pulldowns and a few other good ones.)
Most machines, as Vince Gironda said, will give you a better workout if you try to pick ‘em up and carry them around the gym.
True, true.
Congrats on the lard removal, bro!!
To Joe:
Oh. Dear. God.
You mean to tell me that Dr. Phil doesn’t know jack about fitness and lied on his product labels? Tell me it isn’t so!!
I mean, just look at the guy. Doesn’t he look like the very picture of health?
Click here to see!
But of COURSE he does.
Lard-rummy. Perhaps they’ll sue his Rummy into the Stone Age. That bit on the label — brotha! Just a lying sack of Jacko, as Bingo has already pointed out in other blogs.
To Ian:
Well, please read my “disclaimer” carefully — these are not sports-based supplements, but health-based, and I’m 100% in favor of those.
All for your supplements, but the bit about creatine is bogus science mate. Although, whatever works man.
Congrats on the shedding of the fat! I’ll look into the books you suggested…they sound quite good!
Posted on Dec 06, 2005 03:11 PM
Trinity said:
I think I read that L-Lysine helps with herpes (the cold sore kind) breakouts. Do you know if this is true? Thanks for the list!
Posted on Dec 06, 2005 03:11 PM
Jon Benson said:
Trinity;
Yes, absolutely true.
Posted on Dec 06, 2005 03:15 PM
Lee said:
I’ve been taking gingko for about half a year now and definitely can feel the difference. Actually, there’s a drawback - my thoughts go so fast that my fingers cannot keep up, and I make many more typos than I used to. The upside: one of these days I’ll become as smart as Mr. Benson!
Posted on Dec 06, 2005 03:58 PM
Jeff said:
I must agree with you O Great one on the Free Weights. By the way take 2,000 mg of Fish oil preferably Salmon three times per day with 30 mg of CoQ10 three times per day and you will have the heart of a lion.I like all this supplement talk.
Posted on Dec 06, 2005 07:45 PM
Dr S Walker said:
“We are the only mammals that do not produce vitamin C in our own bodies”
Not quite: Guinea pigs and fruitbats also do not synthesize their own vitamin C.
Readers may be interested to know that we humans instead synthesize uric acid, a free-radical scavenger equal to that of Vit C.
Posted on Dec 07, 2005 04:35 AM
Tera said:
Dr. S Walker: For those out here that live off of having *all* the information, I applaud you! Thanks!
Posted on Dec 07, 2005 05:55 AM
Tammy J. said:
John,
I have found myself to be sensitive to niacin and get the flushing even from small amounts. I even get the flushing when I’m taking a non-flush or slow-release niacin. This happens whether or not I’ve eaten. I’d love to take it because it works wonders on my cholesterol, but I can’t stand the itchy-wickie-wack it gives me. Do you have any suggestions for me?
Posted on Dec 07, 2005 07:11 AM
Jon Benson said:
To Dr. Walker
Yes, but in all fairness, the guinea pig and fruit bat are really not that important.
No?
Okay, I stand corrected: ‘almost’ every animal. : ) Thanks Dr. Walker — didn’t know that!
I did know about uric acid — and as you know it has some problems associated with assimilation in some people. This nifty biological workaround is part of the “we used to make C” theory that Pauling and now other researchers are looking into. C can be converted to uric acid as well. Interesting double-whammy there.
High UA has been linked to gout, arthritis and kidney stones — but I’m not sure of the connection as I never looked into it seriously as I am not elderly nor Jewish. That was a deli joke.
Open to any feedback you have on that one.
Lastly, the dosages of C Pauling and Rath were speaking of are much higher than the equivalent of uric acid in a healthy person, or so I’ve read. Again, open to new info!
Thanks for being one of the cool ones.
Posted on Dec 07, 2005 11:35 AM
Edna Keep said:
Jon,
I do have to ask…If a person is healthy and not overweight and no joint pain etc, what do you recommend for supplements? Your list seems excessive to me. I recently committed to your Mpower 48 week series, will this be covered for me specifically?
Posted on Dec 07, 2005 06:55 PM
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