Results of a Vitamin D3 study

 

 

On 11/29/2025 at 6:45 PM, Jingthing said:

I warned you.

 

 

D3 
K2
Zinc
Turmeric add black pepper (capsules and in food)

Magnesium Glycinate (before bedtime)
L-Theanine (before bedtime)

Passionflower tea (before bedtime)
Chamomille tea (before bedtime)

Black coffee
Green tea
Sardines / Mackerel / Salmon
Yogurt
Broccoli 
Cacao drink with Nepalese Cinnamon
Walnuts
Pumpkin seeds
almonds
Brazil nut
Psylium
Shiitake mushrooms

 

Pending decision
L Aginine
Vitamin B12
Sunflower seeds
duckweed
L Arginine
Reishi mushrooms
Glycine
Creatine

On 11/29/2025 at 6:45 PM, Jingthing said:

I warned you.

 

 

D3 
K2
Zinc
Turmeric add black pepper (capsules and in food)

Magnesium Glycinate (before bedtime)
L-Theanine (before bedtime)

Passionflower tea (before bedtime)
Chamomille tea (before bedtime)

Black coffee
Green tea
Sardines / Mackerel / Salmon
Yogurt
Broccoli 
Cacao drink with Nepalese Cinnamon
Walnuts
Pumpkin seeds
almonds
Brazil nut
Psylium
Shiitake mushrooms

 

Pending decision
L Aginine
Vitamin B12
Sunflower seeds
duckweed
L Arginine
Reishi mushrooms
Glycine
Creatine

Update on this.

Wasted money on L Arginine. Determined it's not a good fit for me. Oh well.

Wasted money on Quercetin Bromelain as I just couldn't tolerate the side effects. Oh well.

Not currently taking L-Theanine.

Started Creatine. Unpleasant side effects especially with upset stomach. Experimenting with empty stomach vs. meals and time of day.

Started ground ginger powder. Had the idea to combine it with creatine during dinner (taken in water). So far feels promising.

I eat unsweetened live culture plain yogurt often. I know Greek yogurt is better though. But it's expensive.

Probably I will try Reishi mushrooms.

Note that most of what I'm doing is food and teas or grey areas. Like ginger powder. I could get similar from fresh ginger but the powder is more convenient. With turmeric if I eat a meal with it, I skip the pill.

A new morning routine.

Tablespoon Chia seeds, teaspoon Ceylon cinnamon, vanilla extract, and teaspoon apple cider vinegar (NEW) soaked overnight. Add warm water. Drink on waking 30 minutes before breakfast. I'll probably cut out of extact.

Wasted money on Quercetin Bromelain as

On 11/28/2025 at 8:57 PM, Hummin said:

Magnesium L Threonathe

Turmeric Curcumin 

Vitamin D 500 IU take only while in Norway 

 

This is my base and use only Iherb buying from Thailand 

 

Trying Maca now

Added Zinc, D3 1000iu & K2mcg while Im in Thailand and BPC 157

Vitamin E

Magnesium gylcinate (sp)

Zinc/ calcium

Astaxanathin

Wife adds b/c

21 minutes ago, Hummin said:

Added Zinc, D3 1000iu & K2mcg while Im in Thailand and BPC 157

And started with honey two spoons a day with Jasmine tea, and it actually make me feel less hungry especially in the evening.

I also added beetroot in the morning protein smoothie with chia seeds.

Oh one thing I've been weak on is getting enough fermented foods.

Had some kefir yesterday and realized that.

Time to stock up on kimchi I suppose.

Even though I'm OK with the flavor of Norwegian sardines though I'll never love them, it has been a bit of a challenge to get enough fatty fish (sardines, mackerel, salmon). I don't think canned tuna is a very good source. I do eat walnuts daily but still need fish. I still don't trust Omega 3 supplements and my understanding is that this is among the most important things to get right for almost everybody.

22 hours ago, Jingthing said:

Oh one thing I've been weak on is getting enough fermented foods.

Had some kefir yesterday and realized that.

Time to stock up on kimchi I suppose.

Even though I'm OK with the flavor of Norwegian sardines though I'll never love them, it has been a bit of a challenge to get enough fatty fish (sardines, mackerel, salmon). I don't think canned tuna is a very good source. I do eat walnuts daily but still need fish. I still don't trust Omega 3 supplements and my understanding is that this is among the most important things to get right for almost everybody.

Foodmart in Jomtien has some very good Sauerkraut and pickles not in tins, I transfer them to glass jars

46 minutes ago, Seppius said:

Foodmart in Jomtien has some very good Sauerkraut and pickles not in tins, I transfer them to glass jars

Yeah but the types of food that I eat work better with kimchi than sauerkraut.

On 11/29/2025 at 6:57 PM, KhunLA said:

Multi vitamin (half) 

Vit C

Magnesium (Citrate, no issues)

CoQ10

Creatine

 

Except for Vit C, not a max RDA of any of the others.

Eat mostly whole foods, home cooked, minimal ultra processed.

More details about daily foods ...

... eggs for 'break fast', maybe some veggies and or protein, but 2 XL (140gr) eggs everyday

... 65 gr of 70% Dark Chocolate, supposedly generates 2X stem cell in blood & sweet tooth fix

... ~100gr of lightly salted roasted Cashews

... lean protein: Salmon, beef, pork, chicken, shrimp

... try to squeeze in some fibrous veggies, usually broccoli, or mixed veggie stir fried

... after dinner snack, usual low sugar Corn Flakes, Rolled Oats & Blueberries, for added fiber

... Canola as prime cooking oil ... Fats: butter & Beef Tallow

... water kefir as main drinking beverage

... 425ml of black coffee

... milk kefir w/blueberries as a smoothie, ~4X a week

... started drinking some green tea, <400ml a day

What I avoid from previous daily eating lifestyle, starchy carbs; rice, potatoes, pasta, bread. Though do eat homemade Whole Wheat bread, maybe 4 slices, <75gr each, per week

On 1/20/2026 at 2:19 PM, KhunLA said:

... ~100gr of lightly salted roasted Cashews

That's 30gr of Cashews now, as 100gr gives me constipation

23 minutes ago, KhunLA said:

That's 30gr of Cashews now, as 100gr gives me constipation

Cashews aren't a great nut choice.

Consider almonds, pistachios, walnuts, and one Brazil nut daily.

7 minutes ago, Jingthing said:

Cashews aren't a great nut choice.

Consider almonds, pistachios, walnuts, and one Brazil nut daily.

Agree, not the best nuts, but better than some other snacking choices. Add them to my 'moderation' list, as do provide some decent health bennies. Kidney stones is the biggest negative, aside from calorie count.

Good fats, but still fats, as seems most things I eat are a bit heavy in fat department. Even choosing low saturated fats, they still add up.

Not being the most active person, it's amazing I'm not 100kg.

If you're into supplements and/or health promoting nutrition, you kind of need to stay on your toes as far as continuing research. Yes, sadly, in efforts to help yourself, you can end up hurting yourself badly.

Anyway, on that note I did recently start creatine at a basic dose for older people who aren't actively working out.

But then the issue of potential kidney damage came to my attention.

What I've learned so far as that creatine is safe and helpful whether you're training or not, including in old age, IF your kidneys are healthy.

I stopped taking it for now as I want to get medically screened for that before I might start again.

Vitamin D3. New information for me even though D3 is widely recommended especially for older people even getting lots of sun as older people don't process it so well, is that as D3 is a FAT SOLUBLE hormone, it builds up in the system after long term use.

So understanding that, I am taking a one month break taking it as apparently your levels will generally stay in your system about that long. It's good to take K2 is you're taking D3 (makes the calcium safer) but my understanding is you should continue the K2 even with a D3 break. Complicated huh?

Another supplement that I've been meaning to add for many years but never got around to it is COQ10 which is widely recommended if you're on statins, which I am.

To help with sleep instead of herbal teas I am now doing a combo before bed of magnesium glycinate, Apigen. and :L-Theonate.

The magnesium supplement I have has magnesium oxide fillers in it which is not good so when I finish that bottle, I will switch to 100 percent magnesium glycinate powder.

I'm considering taking L-Threonate (which is very different than L-Theonate) at breakfast and lunch for brain health..

That's it for now.

Recently started eating goji berry’s wait to see how they do

Correction -- I meant to say apigenin not Apigen.

You can get most of what apigenin gives in chamomile tea.

I may just go back to the tea when I finish my current bottle.

8 minutes ago, 3NUMBAS said:

Recently started eating goji berry’s wait to see how they do

Sounds very wise to add one thing at a time and monitor what that one thing seems to do over time.

A best practice that I am clearly NOT following!

On 1/22/2026 at 6:25 AM, KhunLA said:

Agree, not the best nuts, but better than some other snacking choices. Add them to my 'moderation' list, as do provide some decent health bennies. Kidney stones is the biggest negative, aside from calorie count.

Good fats, but still fats, as seems most things I eat are a bit heavy in fat department. Even choosing low saturated fats, they still add up.

Not being the most active person, it's amazing I'm not 100kg.

Up to you.

I have them occasionally cooked in Thai food but that's it.

My daily nuts include:

Walnuts (a big fan), Brazil nuts which I was doing one a say but now changing to 1 nut 3 times a week, and almonds.

I'm American so I do need my peanut butter sometimes and also use in Chinese salad sauces. I use 100 percent peanuts variety, but they are roasted and that's not great.

But definitely not every day.

Oh something new and exciting to look into.

MORINGA!

Very commonly used in Thai cooking but you can also buy dried and in capsules.

20 Potential Benefits of Moringa

www.verywellhealth.com/the-uses-and-benefits-of-moringa-4149435

Just now, Jingthing said:

Up to you.

I have them occasionally cooked in Thai food but that's it.

My daily nuts include:

Walnuts (a big fan), Brazil nuts which I was doing one a say but now changing to 1 nut 3 times a week, and almonds.

I'm American so I do need my peanut butter sometimes and also use in Chinese salad sauces. I use 100 percent peanuts variety, but they are roasted and that's not great.

But definitely not every day.

I was munching like 100g a day. Then about 30g, as that's supposed to be a normal serving. When run out of them, think I'm going to cut them from the ol' diet, suspect them causing a bit of constipation.

Made Cashew butter before, and that's too damn tasty and addicting.