I am looking for some advice regarding my vitamin and mineral intake, and in particular vitamin D. I’m 22, 15 stone. I currently supplement my diet with 1 Vitabiotics Wellman multivitamins and 1000mg of vitamin c daily.

My diet is currently probably the best it has ever been. I eat my five a day most days and am trying to keep it varied, although I feel I’m definitely lacking in omega 3 as I don’t really eat any fish, only tuna. I was thinking that flax oil would probably be most beneficial to me but not sure?

For a few years now I feel I have suffered with SAD, and have problems feeling tired with not much energy even when I have slept for a long time. I have also a medical problem which is currently under investigation regarding my left forearm which the doctor believes is either a neurological or Orthopaedic problem. With all this in mind and having read nigepoos article on vitamin D (which was a really good read by the way) and some stuff on the web I think I would certainly benefit from supplementation?

Just really wanted some advice/opinions etc as I don’t want to overdose or take supplements which are not going to be beneficial? Sorry if my knowledge seems basic, trying to learn much more about nutrition in general at the moment as it really interest me!

Any help appreciated.

if you take flaxseed caps its easyer to buy the oil and put into a shake otherwise you should be having around 8 1000mg caps and about 3 1000mg fish oil roughly per day

vit D nige had a link where he buys them from i got mine from healthshop in my town, easyest to get 1000iu ones then take 4-5 and try get some sunlight too

zipvit sell them in bulk. 360 i think for £6.

360x1000iu

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James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

ORIGINAL: tristram

zipvit sell them in bulk. 360 i think for £6.

360x1000iu

I remember Nigeepoo saying ZipVit's Vitamin D is not D3 but D2 or a combination of some sort.

I've just ordered a couple things from this American company which seem to have the best price for the 5,000iu x 250ct: https://secure.bio-tech-pharm.com/catalog.aspx?cat_id=2

ORIGINAL: James

Of interest? http://www.muscletalk.co.uk/newsletter-1103.aspx

Thanks James for that - really good article, I think I’ll be eating more bananas and walnuts now especially as I really like both, didn’t know that they raised serotonin levels. Cheers

ORIGINAL: Jamesw

if you take flaxseed caps its easyer to buy the oil and put into a shake otherwise you should be having around 8 1000mg caps and about 3 1000mg fish oil roughly per day

vit D nige had a link where he buys them from i got mine from healthshop in my town, easyest to get 1000iu ones then take 4-5 and try get some sunlight too

So if I took 5 1000 IU a day that would be adequate? Just wondering about the use of sun beds as well - I go through stages using them very regularly for a month and then not again for a few months - what would I need to be taking during days and weeks I go on a sun bed or not at all?

With regards to the flaxseed I think the oil would be most convenient and easiest. What is the recommended dosage, and can anyone recommend a brand or where to get it from etc?

ORIGINAL: youngitalianbabe

ORIGINAL: tristram

zipvit sell them in bulk. 360 i think for £6.

360x1000iu

I remember Nigeepoo saying ZipVit's Vitamin D is not D3 but D2 or a combination of some sort.

I've just ordered a couple things from this American company which seem to have the best price for the 5,000iu x 250ct: https://secure.bio-tech-pharm.com/catalog.aspx?cat_id=2

Thanks - So am I right in saying for the purposes mentioned in my original post, It is 5000 IU of vitamin D3 I need to be taking daily, not a combination of vitamin D2 and D3?

Correct. Do not buy Vit D2 as it's poo. See the articles section.

EDIT: On days that you get 15 minutes of full body sun exposure near the middle of the day, or the equivalent on a sun-bed, you don't need to supplement with Vit D3 as the UVB exposure gives you ~10,000iu.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

Nigeepoo can you tell from the label in this link if these are D3 or not please. I have a feeling they are not.

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how much is 5 µg in iu

ORIGINAL: Nigeepoo

Correct. Do not buy Vit D2 as it's poo. See the articles section.

EDIT: On days that you get 15 minutes of full body sun exposure near the middle of the day, or the equivalent on a sun-bed, you don't need to supplement with Vit D3 as the UVB exposure gives you ~10,000iu.

Thanks for that Nigeepoo. I take it you take Vitamin D3 - where do you get yours from?

With the flax seed oil can you or anyone else recommend a brand and where to get it from etc? Also what is the recommended dosage?

ORIGINAL: Rhez
Nigeepoo can you tell from the label in this link if these are D3 or not please. I have a feeling they are not.

H & B don't say on their web-site but I e-mailed them yonks ago and they are D3.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

ORIGINAL: RobFrancisuk
how much is 5 µg in iu

200. Multiply ug by 40 to get iu.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

ORIGINAL: R5460
Thanks for that Nigeepoo. I take it you take Vitamin D3 - where do you get yours from?

There's http://www.vrp.com/ProductPage.aspx?ProdID=3094 , http://www.bio-tech-pharm.com/detail.aspx?product_id=18&cat_id=2&subcat_id=0 and http://www.swansonvitamins.com/ProductDisplay/catalogId/10051/productId/16432/R/14048&saleCatalogId=10051

ORIGINAL: R5460
With the flax seed oil can you or anyone else recommend a brand and where to get it from etc? Also what is the recommended dosage?

There's http://www.zipvit.co.uk/cgi-bin/vitcart.cgi?return&cartnumber=34930z¤cy=#A83 or Granovita Oil in bottles from Sainsbury's.

For dosages, see http://www.muscletalk.co.uk/m_2624421/mpage_1/tm.htm#2625002

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

ORIGINAL: Nigeepoo

ORIGINAL: Rhez
Nigeepoo can you tell from the label in this link if these are D3 or not please. I have a feeling they are not.

H & B don't say on their web-site but I e-mailed them yonks ago and they are D3.

Good to know, thanks Nige

  My MT Shape up Journal, Encouragement Needed

Thanks very much for all your help Nige appreciate it, you really seem to know your stuff.

Hello Nige decided on getting some of the Granovita oil you mentioned. Don't have a Sainsburys near me so was looking to get it off the web just wanted to check that this is the right one with you as there seems to be a few different types?

Thanks in advance,

R5460

Just been into my local Health shop as I was thinking about buying some Vitamin D3. They only had the 250iu one’s in stock so I mentioned to the woman if they sell 1000 iu at all, as I it’d be a bit of a pain having to swallow 10 tabs a day. At this point she said that’s a bad idea as you should limit yourself to 1000 iu a day.

I questioned this and she pulled a folder out on vitamins which said the limit for d3 is 1000 iu, any more and it starts becoming toxic and potentially very dangerous.

What do you think of this?

From everything that I have read after i posted my original post I would personally ignore that comment. Also in my experience the staff at the local health shop in my area are not very well trained and have very little nutritional knowledge.