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Vitamin D is a fat-soluble nutrient. It is one of the 24 micronutrients critical for human survival. The sun is the major natural source of the nutrient, but vitamin D is also found naturally in fish and eggs. It is also added to dairy products.
Supplemental vitamin D is associated with a wide range of benefits, including increased Cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased Testosterone levels after supplementation.
The body produces vitamin D from cholesterol, provided there is an adequate amount of UV light from sun exposure. There is only a sufficient amount of UV light coming from the sun when the UV index is 3 or higher, which only occurs year-round near the equator, between the 37th parallels.
Most people are not deficient in vitamin D, but they do not have an optimal level of vitamin D either. Due to the many health benefits of vitamin D, supplementation is encouraged if optimal levels are not present in the body.
The recommended daily allowance for Vitamin D is currently set at 400-800IU/day, but this is too low for adults. The safe upper limit in the United States and Canada is 4,000IU/day. Research suggests that the true safe upper limit is 10,000IU/day. For moderate supplementation, a 1,000-2,000IU dose of vitamin D3 is sufficient to meet the needs of most of the population. This is the lowest effective dose range. Higher doses, based on body weight, are in the range of 20-80IU/kg daily.
https://examine.com/supplements/Vitamin D/
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On December 06 2016 06:32 IgnE wrote:
why would you take iodine?
The nukes man, the nukes!
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On December 06 2016 13:30 Aerisky wrote:
Huh, I had a buddy whose biochem professor and PI at UPenn ranted on numerous occasions about how useless vitamins are in general, how most people aren't deficient, and/or how poorly absorbed they are and/or how all these health companies are just in the space to rake in the cash. Is Vitamin D the exception? Is the professor a cynical anti-establishment dude?
I would kinda agree with the professor there. Especially when it comes to Vit C. It is commonly used as a food preservative (antioxidant), only they call it ascorbic acid on the packaging then and not Vit C. So the average person should be eating more than enough of it. But the fact that it is allowed as a food preservative also indicates that it is rather harmless. In general it is better to take a little too much of Vitamins than being deficient, although there are indeed some negative effects of taking too much. Also one has to differentiate between water-soluble vitamins where most of the excess is excreted and fat-soluble ones which will accumulate in the body when there is excess.
Regarding Vit D, it is indeed an exception as it is not even a vitamin. It is just called that for historic reasons I guess. It is not a vitamin because our bodies produce it themselves (we get maybe 10-20% from our food). Only we need sun light (UV-B) to produce its final, active form. This is actually (most likely) the reason why humans that left Africa and migrated north developed light skin. Basically, too much UV coming through and we get cancer etc, too little coming through and we do not produce enough Vit D. As a consequence there was an evolutionary pigmentation change but there are also individual adaptations to sun light - our tan or lack thereof. Both these things indicate the importance of Vit D beside the harmful effects of sun light.
Now we should keep in mind that most people today are exposed to way less sun light than humans were historically when they lived outside hunting etc or later on worked on the fields etc. Just based on that Vit D deficiency should be pretty common. Vit D supplementation allows us to get the necessary amounts without having to expose our skin to potentially harmful UV light.
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was your professor attempting to destroy his body on a daily basis in trying to become the next evolution of mankind?
but ya there is truth in a lot of it being BS i think when they are marketing like 10 UI of Vitamin D in this Yoghurt or as said above half a cup of milk's worth of Vitamin C in this daily tablet (i guess some people don't do dairy tho which would probably make it legit)
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Figuring out the right way to trick yourself is an important concept in personal health, be it in the form of placebo supplementation or neurotic attachment to workout schedules.
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On December 06 2016 06:32 IgnE wrote:
why would you take iodine?
Because it's good for the metabolism and I heard that alot of people, especially here in the south of germany, don't get enough of it because we eat so little fish and seafoods. And I personally don't really enjoy eating fish or seafood but now I try to eat salmon (which I'm actually starting to like more and more) at least once a week. But I'm still not sure if it's enough. Just not sure about how to improve on iodine.
(Of course there are pills for it but I heard that it can be really dangerous to get too much of it, especially when you are not used to it.)
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On December 07 2016 01:24 TerransHill wrote:Because it's good for the metabolism and I heard that alot of people, especially here in the south of germany, don't get enough of it because we eat so little fish and seafoods. And I personally don't really enjoy eating fish or seafood but now I try to eat salmon (which I'm actually starting to like more and more) at least once a week. But I'm still not sure if it's enough. Just not sure about how to improve on iodine. (Of course there are pills for it but I heard that it can be really dangerous to get too much of it, especially when you are not used to it.)
dont your salt has iodine added to it? ours do
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dat face wen u realise u can't hold a 20kg weight with 1 hand anymore
btw do you guys ever have add salt to a meal? i do it sometimes after running , i think it must be good
On December 07 2016 01:24 TerransHill wrote:And I personally don't really enjoy eating fish or seafood but now I try to eat salmon (which I'm actually starting to like more and more) at least once a week.
the antiinflamitaries/fish oil in fish is suuuuuuuuuuper good for you apparently. i mean, that's the main reason everyone eats it.
for recipe you can have
tuna + microwaved potatoes + butter (or small bit of mayo).
tuna pasta bake (this is fucking amazing)
but most importantly u want oily fish which tuna is not, so for salmon i have
salmon on toast (heat it in microwave for 2 mins after so the salmon is warm/hot)
here is a photograph of it
+ Show Spoiler +
here is the song about salmon to pump you up for it
+ Show Spoiler +
ah fuck i dropped some of it
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On December 07 2016 01:26 Pulimuli wrote:Show nested quote +On December 07 2016 01:24 TerransHill wrote:On December 06 2016 06:32 IgnE wrote:
why would you take iodine? Because it's good for the metabolism and I heard that alot of people, especially here in the south of germany, don't get enough of it because we eat so little fish and seafoods. And I personally don't really enjoy eating fish or seafood but now I try to eat salmon (which I'm actually starting to like more and more) at least once a week. But I'm still not sure if it's enough. Just not sure about how to improve on iodine. (Of course there are pills for it but I heard that it can be really dangerous to get too much of it, especially when you are not used to it.) dont your salt has iodine added to it? ours do
it does, it does. But i heard it only provides the bare minimum. And of course too much salt is never good.
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On December 06 2016 13:30 Aerisky wrote:
Huh, I had a buddy whose biochem professor and PI at UPenn ranted on numerous occasions about how useless vitamins are in general, how most people aren't deficient, and/or how poorly absorbed they are and/or how all these health companies are just in the space to rake in the cash. Is Vitamin D the exception? Is the professor a cynical anti-establishment dude?
You guys are making me want to start taking multivitamins again tho lol. I have hair loss as well and if it helps, I mean...
The majority of vitamins, this is the case. If you're eating a balanced, mostly non-processed diet you're going to have all the micronutrients you need. Supplements in general do have worse absorption rates than the same compound found in food, and with a number of these things going overboard is at least as bad as not getting enough.
Vitamin D(3) is one of the (very) few exceptions. Almost everyone is deficient, there aren't any good dietary sources (it's produced during sun exposure in your own body) and it's nearly impossible to go overboard/take too much. I won't speak to it on a general "supplementation is bullshit" "absorption rates are shit" because tbh, I haven't looked in to it. If I'm wasting 9 dollars every three months I'm ok with that.
On December 07 2016 01:24 TerransHill wrote:Because it's good for the metabolism and I heard that alot of people, especially here in the south of germany, don't get enough of it because we eat so little fish and seafoods. And I personally don't really enjoy eating fish or seafood but now I try to eat salmon (which I'm actually starting to like more and more) at least once a week. But I'm still not sure if it's enough. Just not sure about how to improve on iodine. (Of course there are pills for it but I heard that it can be really dangerous to get too much of it, especially when you are not used to it.)
It's important in the activity of the thyroid and the production/conversion of its different hormones, which are what controls your metabolism. If you've been tested by your doctor and have a thyroid problem, it's probably worth playing with iodine before you go ahead and jump full on to exogenous T3 or T4, but If you just heard it "might be good for your metabolism" and don't have a diagnosed thyroid disorder, it's not going to do anything. If you live in a developed country, iodized salt is giving you all the iodine you need.
Follow up point; if you're a young, active individual and don't have a history of hypertension, you probably don't need to worry about salt intake either.
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this guy literally made a buster sword, lightning's gunblade and gut's sword
you think you guys are strong enough to walk around with this?
+ Show Spoiler +
bonus: stylin'
youtu.be/Un1M7xbCCIs?t=41
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Anyone have a guess for how much carbs you should eat a day? How much do you need to eat to not feel like crap but still lose weight? I'm 5'9'' 170lbs btw.
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8 potatoes, 6 weatabix, 2 slices of bread, a cup of milk and half a cucumber's worth. well, i still feel like crap though
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On December 07 2016 08:49 Jerubaal wrote:
Anyone have a guess for how much carbs you should eat a day? How much do you need to eat to not feel like crap but still lose weight? I'm 5'9'' 170lbs btw.
That's the kind of thing you're only going to learn through trial and error, different for everyone.
personally eating ~120g fat/250g protein/350g carbs right now most days.
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On December 07 2016 08:49 Jerubaal wrote:
Anyone have a guess for how much carbs you should eat a day? How much do you need to eat to not feel like crap but still lose weight? I'm 5'9'' 170lbs btw.
You should be gaining weight, still 20-30 pounds short 
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On December 07 2016 11:03 GoTuNk! wrote:Show nested quote +On December 07 2016 08:49 Jerubaal wrote:
Anyone have a guess for how much carbs you should eat a day? How much do you need to eat to not feel like crap but still lose weight? I'm 5'9'' 170lbs btw. You should be gaining weight, still 20-30 pounds short
http://www.builtlean.com/2011/03/30/how-much-muscle-can-you-gain-naturally/
![[image loading]](http://i.imgur.com/zKXiEV2.jpg)
Fairly realistic biological potential numbers for LBM for someone who does not supplement outside of protein powder, mineral, and vitamins imo. I don't really want to start this discussion, but just talking from personal experience, because I was somewhat fooled when I started... I think that 95%+ of people who get into weightlifting see their dream body which is not achievable through natural means, which is kind sad imo.
So for you, roughly 156 LBM is ideal if you work out a lot, the fit BF% is 12-15% (while still sustainable)... So that's 177lbs to 184lbs as the endgame weight.
You guys here are crazy with your get huge mentalities S:
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What the fuck is "naturally"? Why should anyone pay attention to that arbitrary and thoroughly unnatural standard?
Those goal weights are way too conservative. Those equations are bollocks.
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On December 07 2016 12:06 IgnE wrote:
What the fuck is "naturally"? Why should anyone pay attention to that arbitrary and thoroughly unnatural standard?
Those goal weights are way too conservative. Those equations are bollocks.
Natural is somewhere on the sliding scale of "no hormonal and physical alterations to the body" to "nothing that a person 200 years ago couldn't do".
The first of those is the smallest subgroup, and accounts for probably 80-90% of the benefit obtained in current bodybuilding compared to the person living 200 years ago. The rest is open to debate.
And I knew you'd think that, much like how most regulars here will think so as well (I think).
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what is a "physical alteration to the body?"
what counts as a "hormonal alteration" to the body? injecting test propionate? taking an oral steroid? taking a SARM? using peptides? using vitamin d supplements? using creatine and whey shakes? getting a good night's sleep?
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On December 07 2016 12:36 IgnE wrote:
what is a "physical alteration to the body?"
what counts as a "hormonal alteration" to the body? injecting test propionate? taking an oral steroid? taking a SARM? using peptides? using vitamin d supplements? using creatine and whey shakes? getting a good night's sleep?
Physical alteration is replacing human components with synthetic ones for performance purposes. So like... Getting your tendons replaced with some other material, mechanical exoskeleton, steel rod in your body somewhere, etc.
test propionate -> obvious hormonal alteration, not allowed
taking oral steroid -> again, altering hormone levels
SARM -> doesn't really change hormone levels, but alters receptors, so same thing really... Not allowed. Same idea as smoking weed for relaxing properties, not allowed in competition, and not considered natural by mostly all standards (especially since synthetic versus natural plant).
Peptides -> A bit more iffy, but yes, under all but fairly strict definitions.
Vitamin D -> Yes, under all but the strictest definitions
Creatine + Whey -> Treat same as Vitamin D
Good night's sleep -> allowed
The reason why I use natural is not to get into this debate. The reason why I use it is when I want to refer to training that:
1) Does not introduce any potential long term health complications
2) Does not affect mental health of the individual
3) Body behaves the way evolution and biology had it (important for some traditionalists)
Anyway, those might not be all the points, but they are three important points to me, and hence why I say what I do.
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EPT![[image loading]](http://i.imgur.com/WVGnbqp.jpg)
