T Nation

Vitamins on a Budget


I'm a noob when it comes to dieting/nutrition. I'm a student and on a budget, so I was wondering if you guys could give me some advice about which vitamins I should be taking on a regular basis. The only thing I really take is a multi-vitamin and fish oil. Any advice would be great. Thanks in advance.


Spend it on food. Multi and fish oil is more then enough.


Seconded. Though many (myself included) simply count whey as food.


Quoted for truth. Multi-vitamin and fish oil is enough in most circumstances.


Fish oil, good... but I wouldn't spend money on a multi. Rather, spend your money on select vitamins/minerals that are absolutely crucial if you lift hard... zinc and magnesium, mainly. I think if your eat a lot of veggies, certain fruits, eat lots of good protein and fat, and take your fish oil, you are pretty well off. Elitepro Minerals + the nutrition above is optimal, IMO.


I agree with all that has been said. The only time I feel the need for a multi is if I am on a restrictive diet that limits the levels of many nutrients I can consume.


Minerals (esp. zinc, potassium, magnesium, selenium, copper), vitamin A 10000i.u/day vitamin D 3-5000i.u./day, fish oil. All of this should be pretty cheap. Spend the rest on lots of mixed veggies, some fruits and quality meats/fish.


fish oil/vitamin d

I take vitamin d 12,000 iu's a day, been great so far. I believe the rule for over dosing it is when you have a metallic taste in your mouth cut back.


metallic taste? I think that is for zinc.

Also, I don't think you should be taking 12,000 IU everyday forever... I believe these high doses are a temporary solution to get your D3 serum level back up to snuff, and then you have some much lower maintenance dose of 4,000-ish IU or something like that.

also you have a very Arnold-esque physique going on.


hmm I msy hsve gotten it mixed up but yeah the plan is too slowly lower it too 4000iu's a day.

ha I wish. This is just a really, really good pose for me.


Thanks guys, appreciate the input


everyone recommends fish oil but what about b complex,flax oil and glucosamin?


If you eat enough chicken/eggs/meat/fish/veggies, you are good on the B vitamins (I think). Don't take flax seed oil, stick to flax seed meal. Glucosamine & chondroitin works for some, doesn't work for others. If you have joint problems and need more laxity, try it out to see if it works for you.