What vitamins do I need to eat

idiot

All of them

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None of them hehe

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If I remember correctly, magnesium levels drop if you only take vit D. Something to do with the metabolization process, same with zinc, balance it out with copper supps.

Im no doctor or expert on this so any medfag lurkers please correct me if im wrong

this

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Take a daily multi, 8000iu vitamin D3, and 25-30mg zinc every morning.
Then before you go to bed or just before your feeding window closes if you're fasting, take 250mg+ of magnesium. Everything else should be covered from what you eat. If you need iodine either salt your food with iodine salt or drink pure no sugar added cranberry juice.

I thought that stuff induces vomiting.

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Give you a clue; all the cup sizes you'll never play with for a start

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>tfw no B12 cup gf

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All of them, from food.

None of them, from pills or powders.

Be the super male vitality

>For Americans and temperate countries, yes.
They did a study with Californian surfers who fuck around in the sun half naked all day. The surfers were deficient.

>being from binland
Yikes

Just use a quality multi-vitamin suplement, you'll never be able to get all the vitamins and aminoacids from food anyway. Consider arginine and glutamin too.

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Muslim sperm

The only relevant posts in this thread so far

Depends on you. Try to get them from food; there are always co-factors involved in the absorption and utilization of vitamins. If you eat a variety of meats, vegetables, fruits, seafood, nuts, etc. then you will get a pretty good spread of just about everything.

D and E are good to start with; E (mixed tocopherols) while excising PUFA from the diet to buffer oxidative damage, D for a shitload of reasons, Magnesium is good. you can also get your levels of things tested to find out if you're deficient in anything.

It costs you about $40 and might last a year

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eat a balanced diet, don’t forget oily fish

if you’re veggie eat a range of pulses to get your essential amino acids

if you’re vegan same as above +omega supplements. Consider a multivitamin tablet too cause you are high risk for deficiencies

if you live in a country with less sunlight exposure take vit D

that’s it.

This

>8k iu daily
Isn't that shitton?

True

No.
Vitamin D3 is a steroid and can regulate/increase test.
I have a friend that was D deficient and a doctor had him take 20,000iu a day and the now takes 10,000iu a day even though he hasn't been deficient for a while.

seconded. should really be taking more than a few shots tho
no you're thinking ipecac

I live in southern Europe, i don't need any double D supplement

>daily+zinc
Enjoy your overdose.

vitamin s

No. (my) daily multi has 11mg of zinc and I take a 30mg pill (41mg total) and there's literally no side effect.
I used to take 50mg when I weighed like 150lbs and all it did was make me cum more. Also toxicity occurs at >200mg

you should get a very high quality multivitamin. you'll know it's good if it has stuff like methylcobalomin, p5p, alpha lipoic acid and some other antioxidants, inositol, choline. honestly spend like 50 bucks on it and you won't really need to get any other supplements except your gym specific stuff.
if you can't find a MV like that, add a good B complex that has the aforementioned B vits with choline and Inositol, and some sort of fruit extract/antioxidant like grape seed, NAC, or EGCg.
you should get fish oil or 2 vegetable oils to get omega 3s and 6s but you can just make it easy and drink hemp seed oil.

Are probiotics worth it? I already eat Greek yogurt every day.

nationalacademies.org/hmd/~/media/Files/Activity Files/Nutrition/DRI-Tables/2_ RDA and AI Values_Vitamin and Elements.pdf?la=en

t. dietitian

just buy a bottle or two and stop