Quote: (02-24-2015 02:18 PM)enderilluminatus Wrote:
How do I know what brands have quality ingredients?
Best forms of Vitamins:
-Vitamin A: Full spectrum mixed carotene sources, retinyl palmitate
-Vitamin C: Ascorbic acid, Rose Hips, Magnesium Ascorbate
-Vitamin D: Cholecalciferol
-Vitamin E: mixed sources of Tocerpherols & Tocotrienols
-Vitamin K: K-2 MK-4, Menatetrenone
-B1: Benfotiamine
-B2: Riboflavin 5' Phosphate
-Vitamin B3 (Niacin): Inositol Hexanicotinate
-B5: Pantethine
-Vitamin B6: Pyrodoxil-5-phosphate
-Vitamin B12: Methylcobalamin
-Folic Acid: 5-Methyltetrahydrofolate
There are a few things wrong with this list [bolded].
1. Retinyl Acetate is a natural form of Vitamin A whereas Palmitate is synthetic. Look for < 2,000 IU Acetate in a good multi. Anywhere from 5,000-12,500 IU total Vitamin A is good. The rest can be comprised of mixed carotenoids. The bulk of this should come from Natural Beta Carotene, not synthetic.
2. Vitamin K-2 MK-7 Menaquinone is slightly superior to K-2 MK-4. MK-7 is more potent, proven, and you need less of it.
3. It is important that Gamma Tocopherol is the bulk of Vitamin E (it is the type found in real food). The rest can be mixed tocopherols and d-alpha tocopherol. Too much d-alpha tocopherol is harmful over the long term and reduces gamma levels. I believe less is more with this supplement. 100 IU's or less should be just fine.
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First question: why are you buying all that stuff?
Some of the supplements OP has listed have been scientifically proven to work and maybe he is lacking it in his diet.
For example, I follow a strict diet where I eat the same thing 6 days a week with 1 cheat day so having a good multivitamin balances out what I dont get through my diet.
Now is a great brand. The stuff you buy at grocery stores are generally speaking made of low quality ingredients, not to mention how overpriced they are.
Multivitamin:
I use Animal Pak. This is probably all you need and is highly recommended by thousands of users on bodybuilding.com. Its been around for a long time and when you actually see the amount of pills in one serving you'll understand. It covers everything. Also it was recommended by my coach.