Tim Ferriss in the 4-Hour Body includes two of the supplements we will discuss here (Glutamine and Creatine) as part of Occam’s Protocol supplementation.

[box title=”Occam’s Prescriptions” style=”soft” box_color=”#666e80″]

Cissus Quadrangularis: 2,400 mg three times per day (view Monograph)
Alpa-Lipoic Acid: 300mg, 30 minutes before each whole food meal (View Monograph)

L-Glutamine: (View Monograph)

• Consume 80 grams during the first five days of Occam’s Protocol: 10 grams (2 teaspoons) every 2 hours on the dot until 80-gram quota is reached
• After the Initial five day loading period: 10-30 grams post workoutwill speed repair and help prevent soreness

Creatine Monohydrate: For 28 days: (View Monograph)

• Consume 3.5 grams (1 teaspoon) upon waking
• Consume 3.5 grams before bed
• if you use powder, mix in 5-6 grams total as losing one to two grams in solution is hard to avoid.

[/box]

As a general rule, there is little human data to suggest that these substances offer a significant advantage in terms of strength or mass gains.

Along with this, individuals constantly want to know if a given supplement will work on a slow carbohydrate or low carbohydrate diet.  In all of these cases, there is simply no data available, and individuals will have to experiment to find what does and does not affect the diet.

A Look at Glutamine and Creatine and Their Role in Mass Gain

Glutamine

Glutamine has been, and still is, one of the most popular supplements on the market.

Glutamine is typically considered a non-essential amino acid (AA) since it can be made within the body. However, in times of high stress, it may become essential.

Glutamine is involved in maintaining the immune system and low glutamine levels have been linked to overtraining in endurance athletes. Weight training is a form of stress and, although not directly studied, glutamine supplements have been suggested to help deal with the stress of training.

A majority of glutamine research has focused on its effect in critically ill individuals and burn patients. It is a major mistake to extrapolate from pathologically ill patients to healthy, weight training athletes although many authors in the field of nutrition have made that mistake.

Outside of its effects on immune system function, oral glutamine has also been shown to elevate growth hormone levels in the bloodstream, which may be useful for fat loss.

The primary problem with oral glutamine supplementation is that glutamine is a major metabolic fuel for the small intestine. As well, high doses of glutamine tend to be absorbed by the kidney with the end result being that little of the glutamine ingested actually gets into the muscles.

A possible solution is to take glutamine in small doses throughout the day. Doses of 2 grams (2 tabs) may not activate absorption by the kidney and it should be possible to keep blood glutamine levels high by taking it in this fashion.

However, a little known effect of glutamine is that it inhibits ketogenesis in the liver. Many individuals have found that glutamine supplementation prevents them from establishing ketosis if on a ketogenic diet.

However others have not found this to be the case and, as with many supplements, experimentation is the key. Glutamine probably has its greatest potential during the carb-up period (cheat day) of the SCD. This may support the use of a cheat day in combination with glutamine supplementation while on the slow carb diet.

Creatine Monohydrate

If there is a single sports supplement that has been shown to work under a variety of conditions, it is creatine.

Creatine phosphate (CP) is used to provide short term energy for exercise lasting approximately 20-30 seconds.

Numerous studies have shown that supplementing with creatine monohydrate can increase muscular stores of CP and enhance high intensity exercise performance.

As in the study referenced above improvements are primarily seen in short duration, high-intensity activity such as sprint performance as well as weight lifting.

However, creatine has not consistently been shown to improve longer events, which rely on other energy systems.

The improvements range from the ability to maintain a higher performance level prior to fatigue, the ability to perform more repetitions with a given weight, and some studies suggest that creatine supplementation may increase maximal strength (1 repetition maximum). Additionally, creatine typically causes a large initial weight gain of 5 or more pounds, although the majority of this weight is water.

Whether long-term creatine supplementation causes significantly greater gains in lean body mass is still under research.

Creatine Dosing

• Creatine is typically loaded first to saturate muscular stores. Although the optimal dosage can vary, most studies suggest consuming 20 grams of creatine in divided doses (typically 5 grams (1 teaspoon) four times a day) for 5 days to saturate muscular stores.
• An alternate method is to take small (3 grams) daily doses of creatine, which results in similar loading over a period of a month. Some individuals find that high doses of creatine cause stomach upset, and lower doses may make loading possible while avoiding this problem.

Although maintenance doses have been suggested, there is some debate as to whether or not this is truly necessary . As long as red meat is an integral part of the diet, as it will most likely be on any form of ketogenic diet, muscular CP stores will stay elevated for long periods of time.

Creatine and Carbohydrates

One concern regarding creatine and a low carbohydrate diet is that research suggests that creatine is absorbed most efficiently if it is taken with a high glycemic index carbohydrate .

Thus a low-carbohydrate diet raises the question of whether creatine supplementation is useful.

What should be remembered is that the early creatine studies used coffee or tea, without carbohydrates, and creatine uptake was still fairly high.

Simply more creatine is absorbed if it is taken with a carbohydrate.

There are several strategies to get around this problem.

• The first is to load creatine before starting a low carbohydrate diet, so that it can be taken with a high glycemic carbohydrate. Once loaded, the high intake of meat on a ketogenic diet should maintain muscular stores.
• Additionally, creatine uptake is higher following exercise so that a maintenance dose could be taken immediately after training.
• Finally, many individuals have had success taking high dose of creatine (10-20 grams) during the carb-load of the slow carb diet. As well, creatine could be taken around workouts if carbohydrate intake is targeted.

If you are following a ketogenic diet, creatine has no known effects on ketosis, nor would it be expected to affect the establishment or maintenance of ketosis.

– Information from this post is based on the research of Lyle McDonald from: The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner. 

I don’t understand your PDF on supplements.  Do you have a very simple daily (on the program and on cheat day) list for 4-hour body?

I’ve found a source for AGG and PAGG, but I don’t know when/how to take them on each type of day. What other supplements are important?

Thanks!

If you have read the 4-Hour Body it is easy to get lost in the details.

I have created several 4-Hour Body cheat sheets to address this problem previously but even these have been a bit too complex.

My solution to this problem is this brand new and extremely improved cheat sheet below. It combines the 4-Hour Body fat loss protocols into one easy page with the addition of cheat day guidelines.

I have added three essential morning supplements to the list:

• Vitamin D3 (drops are superior to tablets)
• Fish Oil (I love Green Pastures and so does Tim)
• a daily Probiotic (there are many options but this is a solid choice)

The addition of these 3 supplements has made a noticeable difference among my patients who start the slow carb diet.

This cheat sheet is available online and on the site. You can download it for free with a Like or a Tweet.  If you prefer it is available for download and print for $1.99 on Scribd.

Download the Simple 4-Hour Body Slow-Carb Diet Fat Loss Cheat Sheet With Cheat Day Requirements 

[sociallocker id=8794]Thank you for your support here is your PDF FILE [/sociallocker]

4-Hour Body Slow Carb Diet Fat Loss Cheat Sheet With Cheat Day Requirements

Simple 4-Hour Body Slow Carb Diet Fat Loss Cheat Sheet With Cheat Day Requirements by www.4hourlife.com

Product links included in the cheat sheet

• P.A.G.G. combined (this is my favorite)
• Vitamin D3 (drops are superior to tablets)
• Fish Oil (I love Green Pastures and so does Tim)
• Probiotic (there are many options but this is a solid choice)
• magnesium, calcium and Potassium (can use “lite salt” on breakfast to avoid added potassium tabs)
• Cold Pack (much easier than a cold shower)

Also for a basic look at the principles of the slow carb diet you can see my cheat sheet here.

[note color=”#f5f8fa”]You can sign up to receive updates via RSS or email.  If any of this info helped and you are feeling especially generous please share with a like, it makes me feel happy and that should in turn make you feel happy

[/note]

Colostrum is a hot supplement in the athletics world. In fact, many world-class athletes are known to take it regularly.

According to Dr. Louise Burke, the head of nutrition at the Australian Institute of Sport in Canberra “Colostrum could be the most important natural substance to help athletes (from weekend warriors to professional athletes) achieve their desired results.”

It’s common to hear that “research shows” colostrum can help:

• Increase strength and endurance
• Build lean muscle mass
• Burn body fat
• Boost immune function, which typically dips after strenuous exercise
• Shorten recovery time
• Accelerate healing of injuries

Is colostrum worth all the hype? Are the above claims fact or fiction? Here is the skinny on colostrum:

What it is:

Colostrum is the milky fluid secreted by all lactating mammals, including humans, in the first few days after giving birth, before breast milk is produced.

This “first milk” contains hormones and factors that, among other things, promote cell development and growth, prime a newborn’s immune and digestive system, and help protect against infection.

Like milk, it also contains protein, fat, milk sugar, vitamins, and minerals. Bovine (cow) colostrum is marketed in supplement form, often in formulas containing other “immune-boosting” ingredients.

Claims, purported benefits:

Treats everything from arthritis and autoimmune diseases to ulcers, colitis, and various infections. Also slows aging, builds muscle, and improves mood and athletic performance.

The Latest Research

It’s a big leap to think that bovine colostrum will benefit people.

Colostrum’s chemistry is largely specific to each species. And what’s good for newborn calves is not necessarily good for newborn humans, let alone adults. It’s not even certain if or how much the antibodies and other special substances in bovine colostrum can survive the human digestive tract and/or be absorbed.

Much of the research on bovine colostrum, especially regarding athletic performance, comes from Australia. Some studies suggest benefits for athletes—reducing fatigue, improving running performance and building muscle, for instance.

But the studies have generally been small and not well designed and used varying types and doses of colostrum supplements. Most focused on young athletes. Plus, not all had positive results—and when they did, the effects were small. Colostrum supplies protein, so some of the effects on muscle may simply be due to the extra protein.

A few studies have also found that colostrum supplements affect levels of certain antibodies and/or other immune system cells in both athletes and non-athletes. But none have shown that these changes result in real-world benefits, like reduced infections.

And other research, including a Dutch study in 2011, have found no effect on immune variables in athletes. The Natural Standard gives bovine colostrum a C rating—meaning unclear or conflicting evidence—for everything from immune function and exercise performance to protection from infection and childhood diarrhea.

Bottom line:

[note color=”#c6e2f5″]The benefits of colostrum supplements are unproven, and their safety unknown. Colostrum can vary in its constituents, and you don’t know exactly what you’re getting in supplements. Contaminants such as PCBs and pesticides may accumulate in it. If there are hormones and active immune factors that are actually absorbed, it’s not known what effect they may have on the risk of cancer, heart disease, or immune disorders and whether they may interact with drugs. Pregnant and nursing women and young children should especially avoid them.[/note]

*Source: 2013 Berkeley Wellness Report

Vitamin C is a Heavyweight Among Vitamins!

It is necessary for human life, yet oddly humans are among the few animals that do not manufacture vitamin C – we have to eat it.

The majority of animals (like plants) make their own, but not primates (gorillas, monkeys and human beings).

Some birds, insets, fish and bats also lack the gene for manufacturing vitamin C. But animals (such as goats) that do synthesize C may produce huge amounts daily. Gorillas, which must consume vitamin C, get lots of it from fruits—far more than the average human.

A Big Dispute: How Much C Do We Need?

From here it is tempting to jump to the conclusion that more is better. If gorillas need a lot of it, how about humans? It takes just 30 to 60 milligrams of vitamin C daily to prevents scurvy, so wouldn’t four times as much have other health benefits?

If C in food is good, wouldn’t supplements be even more powerful? Wouldn’t a hundred times as much cure the common cold? Prevent cataracts?

[note color=”#dce9f9″]Current government guidelines call for 75 milligrams daily for women and 90 milligrams for men—the amount in about 6 ounces of orange juice. Smokers need an extra 35 milligrams a day, as do those exposed to tobacco smoke. The safe upper limit is 2,000 milligrams.[/note]

Unfortunately, none of this—no matter how logical it seems—has proved to be the case. We need it to stay healthy, or even alive.  It has yet to be shown that large doses accomplish anything.

It is only one important compound supplied by fruits and vegetables, and the combination of C and other nutrients—not any one substance alone—seems to add up to good health.

[pullquote align=”right”]”Next, I’d suggest trying 10 grams of vitamin C and MSM daily (go to GNC or any health food store), taken in 2g doses split throughout the day.” – Timothy Ferriss answered user question on September 24, 2011[/pullquote]

From 1932 when chemists isolated vitamin C,  until now, no vitamin has been the subject of more research. Thousands of studies of C have been done, at a cost of millions (or billions) of dollars. And yet, we have learned very little.

The wisdom of consuming foods that contain vitamin C is incontestable. But small amounts of the vitamin seem to work as well as larger amounts, and no one has shown that supplements are beneficial.

Despite this evidence many people believe that vitamin C will prevent or cure almost every disease!

Some Facts are Not in Dispute:

• Vitamin C prevents and cures scurvy, a disease that, because of improvements in diet worldwide, is hardly seen any more.
• It is a powerful antioxidant, meaning that it neutralizes potentially harmful free radicals in our bodies. (However, it may also, under some conditions, become a pro-oxidant, meaning it can promote the production of free radicals.)
• It is essential for healthy skin and connective tissue, and for the absorption of iron, as well as other functions.
• It is water-soluble, and the body can store only small amounts; excess C is eliminated by the kidneys.

Thus, humans must consume vitamin C on a regular basis. Many fruits and vegetables are rich in it, especially citrus fruits, peppers, broccoli, strawberries, and cantaloupe. Cooking and processing reduce vitamin C.

See Table

Other Important Findings About Vitamin C:

• According to the Natural Standard (a group of scientists that reviews findings in alternative medicine), there is no clear evidence that vitamin C prevents or cures cancer, cataracts, or heart disease.
• An analysis of studies on antioxidant supplements in the Journal of the American Medical Association concluded that vitamin C pills do not help people live longer.
• Many studies have shown that smokers and people exposed to secondhand smoke have lower blood levels of vitamin C and that they need to consume more C—hence the government recommendation that smokers need extra C. Of course, quitting smoking and avoiding smoke would benefit them more.
• Studies of vitamin C as a possible cancer treatment are underway, but so far the news has not been encouraging. There is also some concern that high doses of C may actually harm cancer patients—for example, by interfering with chemotherapy.

Bottom line:

[note color=”#c1dff6″]

• In spite of the thousands of studies conducted since the 1930s, the only certainty is that vitamin C prevents scurvy and plays other basic roles in human health.
• An intake of 75 to 90 milligrams daily appears to be all you really need.
• More does not seem to be better, except in the case of smokers—and then only an extra 35 milligrams is needed.
• If, however, you eat nine servings of fruits and vegetables daily, as is recommend, you’ll get far more C—probably 200 to 500 milligrams a day. There’s no evidence you need this much, but such a diet will also supply many other nutrients that, all together, will help keep you healthy and may reduce your risk of cancer and heart disease. In other words, in striving to consume more C, you’ll improve your diet. Supplementation is not necessary or recommended.

[/note]

Should you still choose to supplement:

Buffered ascorbic acid can be a better choice.  It combines calcium ascorbate, magnesium ascorbate, and potassium ascorbate to create a neutral pH vitamin C.

• This special form of ascorbic acid lessens possible gastric irritation in sensitive individuals. The acidity of ascorbic vitamin C can easily cause stomach upset, even leading to diarrhea. The buffered form provides the same benefits, while causing less intestinal irritation, and less likelihood of loose bowels.
• Due to its calcium and magnesium addition, buffered vitamin C is more slowly absorbed into the system.
• Buffered vitamin C may also be better suited for the body when taking high doses of the supplement.

Buffered Ascobric Acid

Manufacturer: Pure Encapsulations, Now Foods Vitamin C for sensitive individuals Each Pure Encapsulation Vegetarian Capsule Contains buffered ascorbic acid 1,000 mg. providing vitamin C equivalent of 500 mg. from: calcium ascorbate 520 mg. magnesium ascorbate 340 mg. potassium ascorbate 140 mg. vitamin C (as ascorbyl palmitate) 20 mg. Suggested Use: 2-8 vegetarian capsules per day, in divided doses, with or between meals.

Today, I want to spend some time talking about Potassium, because this is a topic that is extremely confusing. When I was constructing my “Listmania for slow-carb diet supplements” on Amazon I was overwhelmed and confused by how many options there were. I prescribe potassium chloride often in the form of K-Dur, and I usually write for 20 mEq tabs. This is not available over the counter.

I have recommended over the counter potassium many times but have always been confused about the mg to mEq conversions. This is important, whether you are supplementing a low carb diet or using supplemental potassium for medical reasons.

Because low potassium (hypokalemia) is rare, there is no RDA or RNI for this mineral. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate.

Remember:

• The total amount of potassium that you get every day includes what you get from food and what you may take as a supplement. Read the labels of processed foods. Many foods now have added potassium.
• Your total intake of potassium should not be greater than the recommended amounts, unless ordered by your doctor. In some cases, too much potassium may cause muscle weakness, confusion, irregular heartbeat, or difficult breathing.

A brief internet search on different types of potassium produced a lot of articles on Livestrong, which confused me even more. Plus, I don’t know if I should trust Lance anymore.

So I am going to save you time, this is what you really need to know: I have concluded, that in essence, your two main over the counter potassium TABLET options (Potassium Citrate and Potassium Gluconate) contain the same 3% daily allowance of potassium or roughly 2.53 mEq of potassium.

*This is despite the very confusing mg dosing on the bottles.

When you arrive at the vitamin isle there are several options but these are the two most common. I have included the prescription form (potassium chloride) as well for comparison.

• Over the counter Potassium Gluconate: Potassium Gluconate 550 mg or 595 mg Tablet
  
• Over the counter Potassium Citrate: Potassium Citrate 99 mg Capsules
• Prescription Potassium Chloride: Usually 20 mEq

To make this even more confusing you can find the above options in various different mg presentations. The supplement makers make very little effort to clarify the actual mEq of potassium. In fact I couldn’t find one that did. This is annoying, and makes me wonder who the heck is behind he packaging of these.

Anyway here is my breakdown:

1. Potassium Gluconate (sold over the counter): A slightly more complex molecule than potassium chloride. It is roughly two times bigger than potassium chloride. Potassium gluconate is a loosely bound salt of potassium and gluconic acid. Gluconic acid is formed when glucose is oxidized. Because the bond between the potassium and the gluconate is so loose, the molecule dissolves easily in water.
   1. Potassium gluconate contains 4.3mEq per 1000mg
   2. OTC Potassium Gluconate 595mg/550mg is equivalent to roughly 2.53 mEq K+. If the bottle says 99mg Potassium Gluconate it is the same as the 595mg/550mg tab…Just labeled for confusion!
2. Potassium Citrate (sold over the counter): Potassium citrate is produced by adding potassium bicarbonate or potassium carbonate to a solution of citric acid until effervescence ceases, filtering the solution and evaporating to granulation.
   1. Potassium citrate contains 9.8mEq per 1000mg
   2. It is sold over the counter as 99 mg but actually contains the same 3% daily value as the potassium gluconate (from 258.6 mg Potassium Citrate) is equivalent to the same 2.53 mEq of Potassium .
3. Potassium Chloride: The chemical compound potassium chloride (KCl) is a metal halide salt composed of potassium and chlorine. Orally, potassium chloride is toxic in excess; If given intravenously it is used to stop someones heart, just think the death penalty here!
   1. Potassium chloride contains 13.4mEq per 1000mg. K-lyte is Potassium chloride.

Of note: on Amazon you will find potassium iodide (think Chernobyl) and powdered forms of all of the above. This can be a good options if you need higher doses. For example one teaspoon of potassium gluconate powder is equal to 540mg, or again, roughly 2.53 mEq.

[note color=”#ffeda3″]This is what you need to know: You will get roughly 3% of your daily potassium allotment in one tab if you purchase either: Potassium Gluconate 550 mg / 595 mg Tablet or Potassium Citrate 99 mg Capsules They are essentially the same thing! This is the max dose sold in OTC tablet form in the US. Do not get confused by potassium gluconate labeling: 595, 550, 99 mg are all essentially the same thing! [/note]

So how much potassium is in the elusive potassium rich banana?

[spoiler title=”Click here to reveal the answer?” open=”0″ style=”2″]12 mEq (Not bad that is equal to almost 5 tabs of Potassium Gluconate)[/spoiler]

Whole Food Sources of Potassium:

Here is Tim’s list of slow-carb options, in descending order of concentration.

Tim’s recommendation of potassium: 4,700 mg per day recommended for an average, healthy 25-year-old male.

1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
2. Chard, cooked, 4.9 cups (1 cup = 961 mg)
3. Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
4. Spinach, cooked, 5.6 cups (1 cup = 839 mg)
5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
6. Lentils, cooked, 6.4 cups (1 cup = 731 mg)
7. Salmon, cooked, 3.4 fillets (half a fillet = 683 mg)
8. Black beans, cooked, 7.7 cups (1 cup = 611 mg)
9. Sardines, 7.9 cups (1 cup = 592 mg)
10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)

Here is a more comprehensive list from the Mayo Clinic:

I posted another list a while back here.

So there you have it. I hope I haven’t confused you more.

I created a pre-assembled slow carb diet supplement list on Amazon. This includes PAGG in combination with the 3 essential electrolytes, my choice of fish oil and vitamin D.

I will be discussing magnesium and calcium in a later post. Until then… Happy Slow Carb!

When it comes to just about everything for sale now a days I am a skeptic. I think you should be to!

Being a skeptic is extremely important. Especially when it comes to your health… and your wallet.

As a health care provider I have always prided myself on staying up to date with the latest recommendations based on high quality evidence. But, over the last several years big Pharma has proven to be untrustworthy. Prompting me to withhold my recommendations of newer (often more costly) drugs until they have had time to prove efficacy without the side effects.

I see a lot of people selling PAGG, in fact it is a prominent banner on just about every single 4 Hour Body website out there.

But has anybody actually tried it? Tested it? And if so for an extended period of time?

I have been hard pressed to find anybody with data on it’s efficacy, especially given the high cost:

Per month: $60 for PAGG by New Health Solutions and $92 for PAGG by Pareto Nutrition. Yes that is over $720 for the most inexpensive 1 year supply. Compare that to over the counter (OTC) Alli which is about $60 for a 3 month supply.

A quick note on Alli (because I can’t stop myself):

“The problems with these drugs goes deeper than reported: The entire concept of blocking fat absorption belies the truth that “fat does not cause obesity” and “good fats are necessary” for proper cell membrane functioning  (or all of life, all organ systems, all chronic diseases, all health).

I can’t count the number of times I hear from patients that they are trying to reduce their fat intake.  A mistake promulgated by the Media, Medicine and Pharma. These drugs block the absorption of ALL fats (good and bad) and fat soluble nutrients (like ACEDK, and flavonoids)…We need to ask ourselves: Can we really mess with digestion/absorption of nutrients in a way that doesn’t have long-term, negative consequences. The answer is No!

What we have found with most OTC weight loss supplements and prescription supplements as well, is that they are often effective only while you are taking them. This is one reason I am very hesitant to recommend them to my patients. I suspect that PAGG may be the same.

I was excited when Tyler from New Health Solutions who is the VP of Sales and Marketing recently sent me a 2 month supply of PAGG for free. I have written a lot about the components of PAGG but was excited to actually test the product and see if it could really work as Tim has proposed in the 4 Hour Body.

So last week Jennifer from our 4 Hour Body Challenge agreed to be my “guinea pig”!

I actually began by taking the supplements myself for 2 weeks, but I wanted to use this in somebody I felt could get more out of it, who had hit a plateau and  had over 30 lbs. to lose.

Jennifer has lost 100 lbs. and is looking to lose that last 30. What better than a little bit of PAGG?

On February 7’th we began our first test of PAGG and it’s efficacy over 2 months for stimulating weight loss and overcoming the plateau effect.

To make it even more interesting Jennifer will also be testing her blood sugars both in the AM and then 2 hours after her biggest meal of the day to see if the AGG has effects on her blood sugars.

We also will be comparing various laboratory blood tests both before and after to see if their is any noticeable difference. I am interested to see the Policosanol’s effect on her fasting blood lipid levels.  I speculate a 2 month testing period may not be enough to see a difference.

This of course is not a controlled study and there are a million outside effects that may skew our data… Which I will discuss when I present our results.  But either way it will be interesting to see if this stuff actually works.

Once again I want to thank Tyler who is aware of our “study” for the free PAGG and willingness to stand behind his product. That is rare now-a-day’s and I respect that.

This will be the ultimate cost benefit analysis and will hopefully help you make a better decision about the best fish oil supplement for your needs and budget.

Kirkland Signature vs. Nature’s Bounty® vs. Nature Made® vs. Nordic Naturals® vs. Carlson®

Some time ago I changed the way I recommended fish oil.  This was mostly based on anecdotal evidence from “those in the know” that certain brands were far superior, not only in taste but in quality and efficacy.

This has been backed up by scant evidence.  And the more research I do the more I have began looking again at traditional low cost brands. Especially those from Costco.

I have been sending my patients to Costco for years.  Mostly because of availability, quality and their wonderful bulk pricing.  Not everyone can afford to fork out $324 (The cost of a 1 year supply of Nordic Naturals Ultimate Omega).

This was a fun blog post to write because the results were completely surprising and I will probably change my fish oil as a result.

And the winner is? (Scroll to the bottom to see the results)

Nature’s Bounty®

All Natural Maximum Strength Fish Oil 1400 mg, 980 mg Omega-3 130 Enteric Coated Liquid Soft gels

[easyazon_link identifier=”B004BF8LOM” locale=”US” tag=”4hourlife00-20″]Nature’s Bounty Fish Oil 1400 mg 130 Softgels[/easyazon_link] Price: 19.89 Cost per pill after tax: $0.16 Each fill lasts 130 days Cost over 12 Months: $57.60 Total EPA/DHA per day: 980 mg Info Sheet (Click to Enlarge) Directions: For Adults, take one (1) softgel daily, preferably with a meal. Serving Size: 1 Soft gel Calories 15, Calories from Fat 15 Total Fat 1.5 g Saturated Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 0 g Cholesterol < 5 mg Fish Oil 1,400 mg (1.4 g) EPA (Eicosapentaenoic Acid) 700 mg DHA (Docosahexaenoic Acid) 280 mg Total Omega 3 Fatty Acids 980 mg

Nature Made®

Fish Oil 1200 mg Maximum Strength, 375 Soft gels (not enteric coated)

[easyazon_link identifier=”B004GJVD2K” locale=”US” tag=”4hourlife00-20″]Nature Made Fish Oil 1200 Mg Burp-less, Value Size, 200-Count[/easyazon_link] Price: 12.99 (sale price) Cost per pill after tax: $0.04 Each fill lasts 94 Cost over 12 Months: $57.60 Total EPA/DHA per day (based on 2 tabs 2x per day): 960 mg Info Sheet (Click to Enlarge) Suggested Use: Take one to two softgels two times daily with a meal Serving Size: 2 Softgels  Supplement Facts Calories 25 Calories From Fat 20 Total Fat 2.5 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 0.5 g Cholesterol 25 mg Protein < 1 g Fish Oil Concentrate 2400 mg Omega-3 (EPA)  360 mg Omega-3 (DHA) 120 mg Other Omega-3 120 mg

Kirkland Signature

Enteric Coated Omega-3 Fish Oil Concentrate 1200 mg One Per Day Formulation 180 Softgels

[easyazon_link identifier=”B002RL8FDO” locale=”US” tag=”4hourlife00-20″]Kirkland Signature Enteric Coated Fish Oil Omega 3 1200 MG Fish Oil, 684 MG of Omega 3 Fatty Acids, 180 softgels[/easyazon_link] Price: 15.29 Cost per pill after tax: $0.09 Each fill lasts 180 Cost over 12 Months: $32.40 Total EPA/DHA per day (based on 2 tabs 2x per day): 684mg If you take 2 pills per day to reach 1368 mg of EPA/DHACost over 12 Months: $64.80 Info Sheet (Click to enlarge) Suggested Use: Take one softgel daily with a full glass of water Serving Size: 1 soft gel Supplement Facts:   Calories 10, Calories from Fat 10 Total Fat 1 g Cholesterol 10 mg Fish Oil Concentrate 1200 mg Omega 3 EPA 410 mg Omega 3 DHA 274 mg

Now a Look at the “Premium Brands”

Ultimate Omega® 120 softgels

(click to enlarge)

[easyazon_link identifier=”B002CQU564″ locale=”US” tag=”4hourlife00-20″]Nordic Naturals Ultimate Omega Lemon 1000 mg 180 Soft Gels[/easyazon_link] Price: 49.95 Cost per pill after tax: $0.45 Cost per dose: 0.90 Each fill lasts 60 days Cost over 12 Months: $324.00 Suggested Use: Two softgels daily with food, or as directed by your health care professional or pharmacist. Supplement Info: Total Omega 3: 1280 mg EPA 650 mg DHA 450 mg Other Omega 3: 180 mg

ELITE OMEGA-3 GEMS 90 Soft gels

(click to enlarge)

[easyazon_link identifier=”B003BVIBK6″ locale=”US” tag=”4hourlife00-20″]Carlson Labs Elite Omega-3, 800 mg, Gems Fish Oil Soft Gels, Natural Lemon Flavor, 120 Count[/easyazon_link] Price: 29.90 Cost per pill after tax: $0.36 Cost per dose: 0.36 Each fill lasts 90 days Cost over 12 Months: $129.20 (based on 1 pill per day) Suggested Use: 1-5 tabs per day Supplement info: per pill Omega 3 from fish oil: 800 EPA : 400mg DHA: 300 mg Other Omega 3: 100mg

Fish Oil Cost vs. Dose Comparison

	Kirkland Brand	*Natures Bounty Enteric Coated	Nature Made	*Kirkland Enteric Coated	Nordic Naturals	*Carlson Labs Elite Omega-3 Gems
12 month cost $	21.60	57.60	57.60	32.40 (62.80)	324.00	129.20
cost per day $	0.06	0.16	0.16	.09 (.18)	0.90	0.36
EPA/DHA Total mg.	900	980	960	684 (1360)	1280	800
Tabs Per Day	3	1	4	1 (2)	2	1

* Denotes best of class based on all criteria

Discussion

The Costco Comparison

Based on ease of use (total tabs per day), cost, EPA/DHA ratios, and palatability. Both the Natures Bounty Enteric Coated and the Kirkland Brand Enteric Coated fish oil seem like very good deals.

I have taken the enteric coated Kirkland brand tabs and found that even though they are enteric coated they taste poor and still cause the proverbial “fish burps”.  I have yet to try the Nature’s Bounty brand but I think I will give it a try.

Premium Brands

When it comes to premium brands I currently take Nordic Naturals – Ultimate Omega/Lemon Taste soft gels.  After seeing the comparison and price structure it seems as though Carlson Labs may be a better bet. You would get significantly more omega 3 with a good EPA/DHA ratio at a lower cost. I have heard they are also quite palatable and have a good track record for quality and purity.

Final Thoughts

I will probably continue to dish out the extra dough for a premium fish oil. I say this because I have found since taking the Nordic Naturals I never get a fishy aftertaste and I feel confident in the quality of the fish oil.  For the first time I actually look forward to taking my fish oil… Something I used to hate while taking the Costco brand. The end result over the last 9 months is that I have hardly missed a dose.  My serum cholesterol levels have been better than ever (not that that probably matters but it is a good metric).

• Triglycerides:36
• HDL:56
• LDL: 46

Some Interesting Food for thought:

Omega 3 Mania

1. Doctor Mercola Beating up on Costco
2. Evolutionary Psychiatry: Just Eat Fish (Also a truly awesome blog)
3. Marks Daily Apple:
   1. Definitive Guide to Fish Oil 1
   2. Definitive Guide to Fish Oil 2

Awesome tool to calculate your med costs

1. Medication Cost Calculator

Let’s review really fast:

At first glance this sounds both extremely strange and to most casual observers: GROSS! Really, even if your testosterone is “boosted” who in their right mind is going to sleep with you after ingesting this combo?

The truth of the matter is that it is not as bad as it sounds and beyond its testosterone boosting potential this combination of butter oil and cod liver oil has so many beneficial healthy side effects it is one to consider continuing long term. Only one caveat: I would not recommend this beyond one month if you are not having your Vitamin D levels monitored.

Today I am going to talk more about the combo and try to answer a question I found myself asking:

WHY THE BUTTER OIL?

I am also going to use this opportunity to take a better look at the benefits of Cod Liver Oil and why this combo may be superior to fish oil alone.

Why Cod Liver Oil vs. Standard Fish Oil Tabs?

Once a standard supplement in traditional European societies, cod liver oil provides fat-soluble vitamins A and D, which was present in the diet of primitives in amounts ten times higher than in modernized diets.

Also, just like fish oil tabs cod liver oil is extremely rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA).

The body makes these fatty acids from omega-3 alpha-linolenic acid. There is no escaping the huge body of evidence proving the benefits of increasing Omega 3’s in your diet.

The best fish oil supplements are made from the oil from the body of the fish and should be molecularly distilled so they do not contain contaminants. This means they would not naturally contain vitamin D or Vitamin A.

• Cod liver oil contains more vitamin A and more vitamin D per unit weight than any other common food.
• Cod liver oil provides vitamin D that helps build strong bones in children and helps prevent osteoporosis in adults.
• Cod liver oil contains 7 percent each of the elongated omega-3 fatty acids EPA and DHA.
• Heart attack deaths increased during periods when the vitamin A content of the diet was low. Cod liver oil can provide vitamin A on a continuous basis throughout the year.
• Cod liver oil greatly improves heart function to prevent heart disease and to treat it even in advanced stages, after a heart attack and after heart surgery. Cod liver oil alters the linings of the arteries in such a way as to improve healing after damage. This is attributed to the omega-3 fatty acids but vitamin A, D and K all have important roles to play in facilitating mineral absorption, improving muscle function and supporting elasticity of the blood vessels.
• Many of the conditions addressed by cod liver oil are considered related under the title Syndrome X. These include obesity, hypertension, insulin resistance, adult onset diabetes and stroke. Evidence is accumulating that these diseases of civilization are the result of high levels of omega-6 fatty acids and low levels of omega-3 fatty acids along with deficiencies of fat-soluble vitamins. We may be paying a very high price for our rejection of parental wisdom to take our cod liver oil.
• Pregnant women using cod liver oil have infants with a lower risk for juvenile type 1 diabetes.
• As for treating diabetes in adults, cod liver oil has been used in a number of trials with both insulin-dependent and non-insulin-dependent diabetes. In both conditions cod liver oil improved glucose response and other markers of the disease.Vitamin A in cod liver oil helps promote healing and protects the retina, both problem areas in the diabetic patient.
• Cod liver oil has lowered blood pressure induced by stress-elevated levels of cortisol.
• Colitis responds more effectively to the type of omega-3 fatty acids in cod liver oil than to medication.
• Topically applied, cod liver oil contributes to faster wound healing and improvement in skin quality.
• And what about cancer? All the nutrients in cod liver oil help prevent cancer. Vitamin A has been part of every successful alternative cancer therapy so far. In a study in China, use of cod liver oil was found to be protective against childhood leukemia.In a study of Norwegian men and women, consumption of cod liver oil was found to protect against lung cancer.

The “X” Factor: Butter Oil and Vitamin K

Dr. Weston A. Price discovered High Vitamin Butter Oil in the 1930’s

Cod liver oil along with high-vitamin butter oil, extracted by centrifuge from good quality spring or fall butter is superior to cod liver oil alone.

The butter oil contains what Dr. Price called Activator X, now considered to be vitamin K₂, which works synergistically with vitamins A and D. Your diet should include sources of vitamin K, such as good quality butter from grass-fed cows and/or high-vitamin butter oil, fat from grass-fed animals, cheeses from grass-fed animals and duck or goose liver, along with cod liver oil.

Of course you can take this in supplement form.

A growing body of published research confirms that vitamin K₂ is important for the utilization of minerals, protects against tooth decay, supports growth and development, is involved in normal reproduction, protects against calcification of the arteries leading to heart disease, and is a major component of the brain.

Vitamin K₂ works synergistically with the two other fat-soluble activators: vitamins A and D.

More about Vitamin A, D & Cod Liver Oil

Most brands of cod liver oil go through a process that removes all of the natural vitamins. The resultant product contains very low levels of vitamin A and virtually no vitamin D. Some manufacturers add manufactured vitamins A and D to the purified cod liver oil.

Fortunately, in the U.S. we have naturally produced, unheated, fermented high-vitamin cod liver oil that is made using a filtering process that retains the natural vitamins.

High-vitamin fermented cod liver oil is sold as a food and often does not contain vitamin levels on the label which can make it frustrating when trying to determine the amount to take. However, after numerous tests, the approximate values of A and D have been ascertained at 1900 IU vitamin A per mL and 390 IU vitamin D per mL.

Thus 1 teaspoon (5 mL.) of high-vitamin fermented cod liver oil contains 9500 IU vitamin A and 1950 IU vitamin D, a ratio of about 5:1.

Based on these values, the dosage for the high-vitamin fermented cod liver oil is provided as follows:

• Children age 3 months to 12 years: 1/2 teaspoon or 2.5 mL, providing 4650 IU vitamin A and 975 IU vitamin D.
• Children over 12 years and adults: 1 teaspoon or 10 capsules, providing 9500 IU vitamin A and 1950 IU vitamin D.
• Pregnant and nursing women: 2 teaspoon or 20 capsules, providing 19,000 IU vitamin A and 3900 IU vitamin D.

OK Now What?

Hopefully after reading this blog post a couple of things have happened:

• If someone asks you why you take butter oil with your high vitamin cod liver oil: You can impress them and tell them it is because it contains Vitamin K₂ which works synergistically with the two other fat-soluble activators: Vitamins A and D.
• You have been convinced that Cod Liver Oil may have some real benefits over just OTC fish oil tabs which are consumed by the masses.
• You see this combo as not just as a way to boost testosterone although it is definitely going to help with that as well.

Considered by many to be very best and probably the easiest to take:

• Green Pasture Products: [easyazon_link identifier=”B002M06SMU” locale=”US” tag=”4hourlife00-20″]Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – 120 Capsules[/easyazon_link]

Product Description (click below to view)

References:

Almost all of this blog post was adapted from info by the Weston A. Price Foundation. If you want more info on this topic (and there is a lot more trust me) I would direct you to their amazingly informative website. 

Most Notably in the chapter “Living Forever” Tim Recommends: Intermittent fasting, Bleeding and…..

CYCLES OF 5–10 GRAMS OF CREATINE MONOHYDRATE (COST: $20/MONTH) Creatine monohydrate, popular among power athletes since its commercialization in 1993, has recently become a candidate for minimizing or preventing the development of Alzheimer’s, Parkinson’s, and Huntington’s diseases. There are almost 20 years of published research involving human use of creatine monohydrate. Since my family has Alzheimer’s and Parkinson’s on both paternal and maternal sides, it is low-cost insurance: I’m ingesting  5–10 grams of creatine monohydrate powder per day for two consecutive weeks every two months. If you choose to use this protocol, I suggest tracking and trending hepatic enzymes, BUN, and all the usual blood testing suspects to ensure no kidney problems. Complications are rare, but an ounce of prevention is worth a pound of cure. Nowhere is this truer than in life- extension.

Ferriss, Timothy (2010-12-14). The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman (p. 464).

And as part of Occam’s Prescriptions…

CREATINE MONOHYDRATE Creatine increases both maximal force production and protein synthesis. Doses of 5–20 grams per day have been demonstrated as safe and largely devoid of side effects, though people with preexisting kidney conditions should use creatine under medical supervision. Athletes generally use a “loading phase” of five to seven days at 10–30 grams per day, but this can cause severe intestinal discomfort. You can achieve the same muscular saturation with lower doses for a longer period of time. Take 3.5 grams upon waking and before bed for the entire 28-day duration. If you use powder, mix in 5–6 grams total, as losing one to two grams in solution is hard to avoid.

Ferriss, Timothy (2010-12-14). The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman (p. 208). .

Cre­a­ti­nine Mono­hy­drate: For 28 days:

• Con­sume 3.5 grams upon waking
• Con­sume 3.5 grams before bed
• if you use pow­der, mix in 5–6 grams total as los­ing one to two grams in solu­tion is hard to avoid.

I personally have taken creatine at intervals as part of my Occam’s Protocol routine. I tolerated it well without any GI side effects and to top it off it is inexpensive. I have only tried the Jarrow Formula which I purchased at a local health food store.  I used to mix it with diet Dr. Pepper after a workout. It tasted great although there are probably better ways to go about this and I dosed it all wrong.

If you are considering taking Creatine  (and you should) it is best to understand what potential risks/benefits it may have. Here is a detailed explanation of creatine from a medical standpoint. You should still consult your medical provider if you have any concerns before beginning any supplementation program. 

Links from the 4-Hour Body:

How do you make vegetarians smarter? Have them take creatine. In one double blind placebo controlled study, 45 young-adult vegetarians were given 5 grams of creatine daily for 6 weeks, and the researchers concluded that “Creatine supplementation had a significant positive effect.

Robb Wolf on Creatine:

The Paleo Solution – Episode 82

Morning:

• N.O.-Xplode* (2 scoops)
• Slo-Niacin (or timed-release niacinamide, 500 mg) Each meal
• Chromemate (chromium polynicotinate, not picolinate, 200 mcg)
• Alpha Lipoic Acid (200 mg)

Pre-workout:

BodyQUICK* (2 capsules 30 mins. prior)

Post-workout:

Micellean (30g micellar Casein Protein)

Prior to bed:

• Policosanol (23 mg) (View Monograph)
• Chromemate (200 mcg)
• Alpha Lipoic Acid (200 mg)  (View Monograph)
• Slo-Niacin (500 mg)

ABOUT  CHROMIUM

What is it?

Chromium is a metal. It is called an “essential trace element” because very small amounts of chromium are necessary for human health.

Chromium is used for improving blood sugar control in people with prediabetes, type 1 and type 2 diabetes, and high blood sugar due to taking steroids.

It is also used for depression, polycystic ovary syndrome (PCOS), lowering “bad” cholesterol, and raising “good” cholesterol in people taking heart medications called beta blockers.

Some people try chromium for body conditioning including weight loss, increasing muscle, and decreasing body fat. Chromium is also used to improve athletic performance and to increase energy.

Chromium was discovered in France in the late 1790s, but it took until the 1960s before it was recognized as being an important trace element.

Is it Effective?

The effectiveness ratings for CHROMIUM are as follows:

Likely Effective for…

• Preventing chromium deficiency.

Possibly Effective for…

• Type 2 diabetes. Some evidence shows that taking chromium picolinate (a chemical compound that contains chromium) by mouth can lower fasting blood sugar, lower insulin levels, and help insulin work better in people with type 2 diabetes. Chromium picolinate might decrease weight gain and fat accumulation in type 2 diabetes patients who are taking one of the prescription drugs called sulfonylureas.
  Higher chromium doses might be more effective and work more quickly. Higher doses might also lower the level of certain blood fats (cholesterol and triglycerides) in some people.
  Beginning research suggests that chromium picolinate might have the same benefits in patients with type 1 diabetes and in patients who have diabetes as a result of steroid treatment.
  However, researchers are looking carefully at the results that show chromium might be effective for treating diabetes. It might not help everyone. Some researchers suspect that chromium supplements might primarily benefit patients with poor nutrition or low chromium levels. Chromium levels can be below normal in patients with diabetes.

Possibly Ineffective for…

• Athletic performance. Reliable studies show that taking chromium by mouth doesn’t seem to enhance body building, strength, or lean body mass.
• Prediabetes.

Insufficient Evidence to Rate Effectiveness for…

• Obesity and weight loss. Taking chromium picolinate by mouth for 2 to 3 months might produce a small weight loss of about 1.1 kg. But not all studies have found this benefit.
• Depression. Chromium might improve the mood of people with mild depression who are not responding fully to certain prescription medications for depression.
• Preventing a heart attack. Low chromium levels in toenails seem to be linked with a higher risk of having a heart attack. Researchers reasoned that giving chromium supplements might lower that risk. But so far, there is no reliable research showing that chromium supplements can prevent a heart attack.
• Turner’s syndrome (an inherited disease that often leads to diabetes). Research so far suggests chromium supplements might improve sugar and fat metabolism problems in people with Turner’s syndrome.
• Polycystic ovary syndrome (PCOS).
• Low blood sugar (hypoglycemia).
• Other conditions.

More evidence is needed to rate the effectiveness of chromium for these uses.

How does it work?

Chromium might help keep blood sugar levels normal by improving the way our bodies use insulin.

Are there safety concerns?

Chromium is LIKELY SAFE for most adults when used appropriately for 6 months or less. Chromium is POSSIBLY SAFE for most people when used for longer periods of time. Some people experience side effects such as skin irritation, headaches, dizziness, nausea, mood changes and impaired thinking, judgment, and coordination. High doses have been linked to more serious side effects including blood disorders, liver or kidney damage, and other problems. It is not known for sure if chromium is the actual cause of these side effects.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Chromium is LIKELY SAFE during pregnancy and breast-feeding when taken by mouth in amounts that are equal to or less than “adequate intake” (AI) levels. However, women should not take chromium supplements during pregnancy or breast-feeding unless advised to do so by their healthcare provider.
Kidney problems: There are at least three reports of kidney damage in patients who took chromium picolinate. Don’t take chromium supplements, if you already have kidney problems.
Liver disease: There are three reports of liver damage in patients who took chromium picolinate. Don’t take chromium supplements, if you already have liver disease.
Diabetes: Chromium might lower blood sugar levels too much if taken along with diabetes medications. If you have diabetes, use chromium products cautiously and monitor blood glucose levels closely. Dose adjustments to diabetes medications might be necessary.
Chromate/leather contact allergy: Chromium supplements can cause allergic reactions in people with chromate or leather contact allergy. Symptoms include redness, swelling, and scaling of the skin.
Behavioral or psychiatric conditions such as depression, anxiety, or schizophrenia: Chromium might affect brain chemistry and might make behavioral or psychiatric conditions worse. If you have one of these conditions, be careful when using chromium supplements. Pay attention to any changes in how you feel.

Are there any interactions with medications?

Insulin
Interaction Rating = Moderate Be cautious with this combination.
Talk with your health provider.

Chromium might decrease blood sugar. Insulin is also used to decrease blood sugar. Taking chromium along with insulin might cause your blood sugar to drop too low. Monitor your blood sugar closely. The dose of your insulin might need to be changed.

Levothyroxine (Synthroid, Levothroid, Levoxyl, and others)
Interaction Rating = Moderate Be cautious with this combination.
Talk with your health provider.

Taking chromium with levothyroxine (Synthroid) might decrease how much levothyroxine (Synthroid) that the body absorbs. This might make levothyroxine (Synthroid) less effective. To help avoid this interaction, levothyroxine (Synthroid) should be taken 30 minutes before or 3-4 hours after taking chromium.

NSAIDs (Nonsteroidal anti-inflammatory drugs)
Interaction Rating = Minor Be watchful with this combination.
Talk with your health provider.

NSAIDs are anti-inflammatory medications used for decreasing pain and swelling. NSAIDs might increase chromium levels in the body and increase the risk of adverse effects. Avoid taking chromium supplements and NSAIDs at the same time.
Some NSAIDs include ibuprofen (Advil, Motrin, Nuprin, others), indomethacin (Indocin), naproxen (Aleve, Anaprox, Naprelan, Naprosyn), piroxicam (Feldene), aspirin, and others.

Are there any interactions with Herbs and Supplements?

Chromium-containing herbs and supplements

Herbs that contain chromium, such as horsetail (Equisetum arvense) and cascara (Rhamus purshiana), can increase the risk of chromium poisoning when taken long-term, or when taken with chromium supplements.

Iron

Chromium can make it hard for the body to use iron. This could lead to iron deficiency in some people. But this is unlikely to happen when people take chromium supplements at the usual doses.

Vitamin C

Using vitamin C along with chromium use might increase the amount of chromium absorbed.

Zinc

Using zinc along with chromium might decrease absorption of both chromium and zinc.

Are there interactions with Foods?

There are no known interactions with foods.

What dose is used?

The following doses have been studied in scientific research:
BY MOUTH:

• For type 2 diabetes:
  • 200-1000 mcg daily in divided doses.
  • A specific combination product providing chromium 600 mcg plus biotin 2 mg daily (Diachrome, Nutrition 21) has also been used.

The safe and tolerable upper intake levels of chromium are not known. However, daily adequate intake (AI) levels for chromium have been established: Infants 0 to 6 months, 0.2 mcg; 7 to 12 months, 5.5 mcg; children 1 to 3 years, 11 mcg; 4 to 8 years, 15 mcg; boys 9 to 13 years, 25 mcg; men 14 to 50 years, 35 mcg; men 51 and older, 30 mcg; girls 9 to 13 years, 21 mcg; 14 to 18 years, 24 mcg; women 19 to 50 years, 25 mcg; women 51 and older, 20 mcg; pregnant women 14 to 18 years, 29 mcg; 19 to 50 years, 30 mcg; lactating women 14 to 18 years, 44 mcg; 19 to 50 years, 45 mcg.

What other names is the product known by?

Acétate de Chrome, Atomic Number 24, Chlorure Chromique, Chlorure de Chrome, Chrome, Chrome III, Chrome 3+, Chrome FTG, Chrome Facteur de Tolérance au Glucose, Chrome Trivalent, Chromic Chloride, Chromium Acetate, Chromium Chloride, Chromium Nicotinate, Chromium Picolinate, Chromium Polynicotinate, Chromium Proteinate, Chromium Trichloride, Chromium Tripicolinate, Chromium III, Chromium III Picolinate, Chromium 3+, Cr III, Cr3+, Cromo, Glucose Tolerance Factor-Cr, GTF, GTF Chromium, GTF-Cr, Kali Bichromicum, Nicotinate de Chrome, Numéro Atomique 24, Picolinate de Chrome, Picolinate de Chrome III, Polynicotinate de Chrome, Potassium Bichromate, Protéinate de Chrome, Trichlorure de Chrome, Tripicolinate de Chrome, Trivalent Chromium, Cr.

Pro­vided by:
4hourlife.com
Based on
Nat­ural Med­i­cines Com­pre­hen­sive Database

Resources

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