Vitamins

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Vitamins

-By Caleb Jones

I’ve received this question more than once. Below is a complete list of my current vitamin regimen, why I take the vitamins I do, and how effective these vitamins have been demonstrated by science.

A really good chart to refer to is this one that shows an aggregate of various studies and their reports on the effectiveness of various vitamins and supplements.

I always take vitamins and supplements with food, and always make sure the food has some fatty content, since most vitamins are fat soluble, which means they need to be digested with some fat to give their full benefit.
Vitamin C: Amt: 1000mg 2-3 times per day. Reason: antioxidant, cancer prevention. Science: good.

Beta Carrotine: Amt: 50,000iu once per day. Reason: antioxidant, cancer prevention. Science: good.

Vitamin E: Amt: 400iu once per day. Reason: antioxidant, cancer prevention. Science: good.
 Amt: 500mg once per day. Reason: bone health. Science: promising.

Garlic: Amt: 350mg once per day. Reason: cancer prevention, healthy blood pressure levels. Science: strong

CoQ10: Amt: 100mg. Reason: aging. Science: slight. I may stop doing this at some point if science doesn’t confirm any more of its effects going forward.

Proboitics: Amt: 2 capsules once a day. Reason: purely a temporary experiment to see if it reduces how often I get colds. Science: promising to inconclusive.

DIM-plus: Amt:100mg once per day. Reason: to keep estrogen levels low. Science: not sure on this.

Chromium Picolinate: Amt: 500mg once per day. Reason: insulin control. Science: inconclusive.
Garcinia Combogia: Amt: 1000mg twice per day. Reason: hunger suppression. Science: not sure but I think very inconclusive. Regardless, I do experience noticeably less hunger when taking it, so either it works or the placebo effect works on me (either way I’ll keep taking it).

Omega-3 Fish Oil: Amt: 1000mg 2-3 times per day. Reason: antioxidant, cancer prevention, heart health. Science: good.
Chelated Zinc: Amt: 15mg once per day. Reason: healthy testosterone levels, general male health. Science: strong

Vitamin D: Amt: 4000-5000iu per day depending on the time of year. Reason: tons of reasons, but the main two are more mental focus and healthy testosterone levels. I get very little natural sun. Science: strong

I’m not saying you should take the above vitamins. The above is just if you were curious. Obviously everyone has to customize their vitamin/supplement regimen based on age, gender, race, health, physical activity, and goals. The above is best for me: a white man in his early 40s who exercises daily, is trying to lose weight, and is concerned about being very healthy as he gets older. Your configuration will be a little different I’m sure.

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This article was originally published on April 19, 2015
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Comments


  • noob 2015-04-29 23:33:25

    Holy shit thats a lot. What is the cost on all those things combined? Also, what/why does race take a part of the equation?

  • Caleb Jones 2015-04-30 21:32:33

    What is the cost on all those things combined?
    Less than $100 a month. It's your health. It's a worthwhile expense.
    Also, what/why does race take a part of the equation?
    I'm not a doctor, but my understanding is different races face different problems as they age. Blacks are more susceptible to anemia, Asians can have more skin problems, etc. I can't give you any more details than that; I just know there are subtle differences.

  • Chuck 2015-05-02 12:30:39

    My understanding of it is that race plays a big role in Vitamin D. The lighter your skin, the more Vit. D your skin will produce given the same sun exposure. Darker skin = you need more time to get the same amount. Given that you also get more protection from the sun, though, that's not necessarily a bad deal.

  • Xcite 2017-02-07 13:31:40

    Caleb, If you were to pick one multivitamin a day to take, which one would it be? I currently use Centrum because it's the most marketed brand, but I'm wondering if there's a multivitamin that you've tried that you feel serves you better. (I know the optimal way to take these vitamins is probably individually like you've mentioned above, but I usually take these at work and don't really want to bring in 10 vitamin bottles if I can avoid it, at least for the time being!) Thanks!

  • Caleb Jones 2017-02-07 13:49:24

    I haven't done any research on multivitamins since I don't take them and never plan to. Sorry I couldn't be of more help.

  • Alex 2019-01-08 22:12:21

    Hey Caleb. Do we have any updates on your vitamin intake? Have you changed anything? Learned anything new? Cheers

  • VF 2020-02-13 20:19:24

    "Vitamin D: Amt: 4000-5000mg per day depending on the time of year. Reason: tons of reasons, but the main two are more mental focus and healthy testosterone levels. I get very little natural sun. Science: strong"  I think you meant iu not mg 🙂

  • Caleb Jones 2020-02-14 08:37:16

    Fixed; thanks.