T Nation

How Much of Each Supplement?


#1

How much of each of these supplements should one take? I see different numbers and i dont know which one to go with.

Zinc?
Omega 3?
Omega 6?
Omega 9?
Vitamin D?
Vitamin C?
Melatonin?

I do take Multivitamins but i feel as tho they dont produce enough of anything to really make that much of a difference.


#2

zinc can be 50-100mg a day
Omega 3 depends on a few factors such as current level of bodyfat - current amount of inflammation - amount of training - what product you have to begin with.
Omega 6- shouldnt be consumed, do your search.
Omega 9 - see above.
Vitamin D - cant tell how deficient you are. How white are you? How much natural sunlight do you get daily/weekly. Good estimate is 5000IU up to +10000IU daily.
Vitamin C - up to 1000mg daily
Melatonin - 1-3 caps nightly depending on how difficult falling asleep is.

What kind of difference are you looking for? I dont know where youre trying to go with this. You can take recommended doses on your bottle. You need to be less general.


#3

multivitamins arent something you're going to 'feel' working. Its not like creatine or some sort of stimulant.

Its more what it prevents, ie, sickness, deficiancies etc....


#4

Zinc: <100mg from all supplements(ie. multi-vitamin/mineral & 50mg tab)
Omega 3: >4 grams per day
Vitamin D: 1,000-10,000IU
Vitamin C: 1-5 Grams(test your tolerance, too much causes diarrhea so increase slowly)
Melatonin: 1-3mg (if groggy when you wake up cut back the dose)