Vitamins & Minerals

[d221]

What is the ideal amount of vitamins a body builder should get.

Im 186 lbs 5'10 and 23 years old.

My daily vitamin intake is:

2 multivitamins
3 (1000mg) Vit c
1 capsule of evening primrose oil
1 capsule of flax seed oil
1 capsule of cod liver oil

thanks

D221

[Shao-LiN]

Throw in some vitamin e and you're fine.

[The_Chicken_Daddy]

Originally posted by d221
My daily vitamin intake is:

2 multivitamins
3 (1000mg) Vit c
1 capsule of evening primrose oil
1 capsule of flax seed oil
1 capsule of cod liver oil



How much good fat are you getting from other sources?

(BTW you'll prolly find buying a bottle of flax more cost efficient to buying the caps).

[d221]

im getting a good amount of good fats from peanuts etc & in britain its hard to find flax in anything but capsules

cheers

dan

[The_Chicken_Daddy]

Go to Holland and Barret or some kind of supplement store.

It's sold under Linseed oil. Or flaxseed oil, depending on where you go.

In fact: http://www.hollandandbarrett.com/scriptshb/htmlos.exe/001470.3.4025016022200002937

See if that works. If not, go through the site's search feature and type in linseed.

It's more available than you think.

Just that 1g of flax from one cap ain't all that much.

[d221]

cheers mate how much should i take daily??

D221

[The_Chicken_Daddy]

Well, keep fat at least as 20% of your overall calories for the day, with a good portion from EFA's.

I'm not sure if there's some kind of bodyweight chart to work out how much you actually need each day, but most usually add the flax in with their daily fat intake (and consider it more as 'diet' than 'supplement').

So either substitute it in for some other fat to keep within your calories or just add say, 3 tsp on top of your diet in places.

Be sure to keep the flax well refridgerated. It's a really unstable oil and goes rancid really quick, so referidgeration delays this a bit.

Take it off the spoon (it gets more palatable the more you get used to it) or mix it with tuna in the tin (what i do with oils) or add it to protein shakes, oats, drizzle it on chicken breasts, steak or whatever. But never cook with it. it's smoking point is well low and you'll destroy most (if not all) the goodness (ie omega-3's).

[YatesNightBlade]

Holland and Barret now do a "Optimum Blend" bottle of fat. It has both 3's and 6's in it. Brill eh ??? Tastes like Sh!t tho.