This file is available here:
http://drpcdr.ca/Supplements.html
I have decided to be vegan for philosophical reasons:
I have decided to omit dairy products from my pescatarian diet:
The following links to the alarming cruelty of the diary farm:
https://www.theguardian.com/commentisfree/2017/mar/30/dairy-scary-public-farming-calves-pens-alternatives
Oh Gosh! I should not eat eggs neither!
https://www.peta.org/living/food/reasons-stop-eating-eggs/
OMG! Even fish I should not eat.
https://www.peta.org/living/food/eat-fish/
SUPPLEMENTS: Daily Requirements for Athletes:
CA: 1200 to 1500 mg
Fe: 10 - 15 mg
In the absence of anemia, athletes shouldn't take any supplemental iron
because it raises the risk of heart disease and colon cancer.
Mg: 500 - 800 mg
Higher doses can cause diarrhea.
K: POTASSIUM. This mineral, present in intracellular fluid, is responsible for regulating total body water
and stabilizing controlled and automatic muscle contractions.
It is also lost through sweat and urine.
For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss.
As much as 150 mg/hour during activity can be tolerated by most athletes
Supplement potassium cautiously because too much too quickly can cause cardiac arrest.
Se: 200 mcg of selenium is safe and warranted for endurance athletes
Na: Athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage
and 100 to 300 mg sodium per hour from other sources.
Zn: Athletes should take 30 to 60 mg zinc daily.
Zinc picolinate or monomethionate are most easily tolerated
Vitamin E: Endurance athletes should take 400 to 800 IU/day.
Protein: Researchers recommend athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.
For a 155-pound athlete, this means a total of 85 to 100 g protein per day.
Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day
Glutamine: A supplement that provides 2 g glutamine daily is a wise.
SUPPLEMENTS FOR VEGANS:
B12: Vegans need a daily 25–100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.
Get healthcare practitioner to evaluate your methylmalonic acid status.
Vitamin D: Some studies suggest that vitamin D3 seems more effective then D2
The RDA for vitamin D for children and adults is 600 IU (15 mcg) per day.
The elderly, as well as pregnant or lactating women, should aim for 800 IU (20 mcg) per day
Long-Chain Omega-3s:
Omega-3 fatty acids can be split into two categories:
Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential Fatty acid,
meaning you can only get it from your diet.
Long-chain omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
They are not technically considered essential because your body can make them from ALA.
Long-chain omega-3 fatty acids play a structural role in your brain and eyes.
Adequate dietary levels also seem important for brain development
and preventing inflammation, depression, breast cancer and ADHD
Plants high in ALA content are flaxseeds, chia seeds, walnuts, hemp seeds and soybeans.
EPA and DHA are mostly found in animal products such as fatty fish and fish oil.
Getting enough ALA should theoretically maintain adequate EPA and DHA levels.
However, studies report that the conversion of ALA to EPA may be as low as 5%,
whereas conversion to DHA may be near 0%.
Additionally, research consistently shows that vegetarians and vegans have up to 50% lower blood and tissue concentrations of EPA and DHA than omnivores
200–300 mg of EPA and DHA per day should be sufficient.
Vegans can reach this recommended intake through an algae oil supplement.
Minimizing your intake of omega-6 fatty acids from oils such as corn, soy, safflower,
sunflower and sesame, making sure to eat enough ALA-rich foods,
may further help maximize EPA and DHA levels.
I: Getting enough iodine is crucial for healthy thyroid which controls metabolism.
An iodine deficiency during pregnancy and early infancy can result in mental retardation
In adults, insufficient iodine intake can lead to hypothyroidism.
This can cause symptoms such as low energy levels, dry skin, tingling in hands and feet,
forgetfulness.
Vegans should consider taking an iodine supplement.
The recommended daily intake (RDI) is 150 mcg per day. This amount should meet the needs of 97–98% of all healthy adults.
However, pregnant or breastfeeding women need more. Pregnant women need 220 mcg daily, while lactating women need 290 mcg daily
The vegan foods below are excellent sources of iodine :
http://www.skinnylimits.com/blog/best-raw-vegan-sources-of-iodine/
Iodized salt, 1/4 teaspoon (1.5 grams): 47% of the RDI
The best way to get enough iodine is to add iodized salt to your meals. Half a teaspoon (3 grams) over the course of the day is enough to avoid a deficiency.
5. Iron
Iron is a nutrient used to make new DNA and red blood cells, carry oxygen in the blood.
It's also needed for energy metabolism.
Too little iron can lead to anemia, fatigue and decreased immune function.
The RDA is 8 mg for adult men and post-menopausal women.
It increases to 18 mg per day for adult women, and pregnant women 27 mg per day
Iron can be found in two forms: heme and non-heme.
Heme iron is only available from animal products, whereas non-heme iron is found in plants
Because heme iron is more easily absorbed than non-heme iron, vegans need 1.8 times RDA.
Vegans with a low iron intake should aim to eat more iron-rich foods, such as
cruciferous vegetables, beans, peas, dried fruit, nuts and seeds.
Iron-fortified foods, such as cereals, enriched breads and some plant milks.
Also, using cast-iron pots and pans to cook, avoiding tea or coffee with meals
and combining iron-rich foods with a source of vitamin C can help boost iron absorption.
The best way to determine whether supplements are necessary is to get your hemoglobin
and ferritin levels checked by your health practitioner.
Unnecessary intakes of supplements such as iron can do more harm than good by damaging cells
or blocking the absorption of other minerals from your gut.
Extremely high levels can cause convulsions, lead to organ failure or coma and be fatal.
Thus, it's best not to supplement unless truly necessary.
Ca: Calcium is necessary for bone and teeth, muscles, nerve signaling and heart health.
The RDA for calcium is set at 1,000 mg per day for most adults
and increases to 1,200 mg per day for adults over the age of 50 (51).
Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress,
broccoli, chickpeas, calcium-set tofu and fortified plant milks or juices.
However, studies tend to agree that most vegans don't get enough calcium.
Vegans consuming less than 525 mg of calcium have an increased risk of bone fractures.
All vegans must consume 525 mg of calcium per day at the very least.
Supplements should be used.
Zn: Zinc is a mineral crucial for metabolism, immune function and the repair of body cells.
Insufficient intake of zinc lead to developmental problems, hair loss,
diarrhea and delayed wound healing.
The RDA for zinc is currently set at 8–9 mg per day for adults.
It increases to 11–12 mg for pregnant women and 12–13 mg for lactating women (54).
Few plant foods actually contain zinc. Zinc absorption from some plant foods is limited
For this reason, vegetarians are encouraged to aim for 1.5 times the RDA.
To maximize your intake, eat a variety of zinc-rich foods throughout the day.
These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts and seeds.
Soaking nuts, seeds and legumes overnight, eating enough protein
and consuming fermented foods such as tempeh and miso also seems to boost absorption
Vegans concerned about their zinc intake or those with symptoms of a deficiency
may take daily zinc gluconate or zinc citrate supplement that provides 50–100% of the RDA.
MY ONE A DAY MULTIVITAMIN CONTAINS:
A: acetate 840 mcg 2800 iu
A: beta carotene 420 mcg
B1 thiamine 4.5 mg
B2 riboflavin 3.4 mg
B6 pyridoxine hcl 6 mg
B12 cyanocobalamin 25 mcg
C ascorbic acid 120 mg
D cholecalcifero 17.5 mcg
E dl alpha tocophenyl acetate 11.475 mg
K1 phytonadione 20 mcg
Biotin 30 mcg
Folate folic acid 400 mcg
Niacinamide 20 mg
Pantothenic acid 15mg
Lycopene 370 mcg
Ca 120 mg
Chromium 180 mcg
Cu 2.2 mcg
Iodine 150 mcg
Mg 110 mg
Manganese 2.4 mg
Molybdenum 90 mcg
Selenium 110 mcg
Zinc 24 mg
****** A N A L Y S I S: ******
I spend plenty time in the sauna almost daily.
According to:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939859/
I should be concerned about loss of nutrients through perspiration, especially, potassium, calcium, and vitamin C.
I do have a history of hypertension.
SOLUTION:
According to:
https://naturalcalm.ca/5-natural-electrolyte-boosters
https://www.medicalnewstoday.com/articles/153188.php
https://blog.outdoorherbivore.com/life/replenishing-electrolytes/
https://about.spud.com/electrolytes-best-sources
http://thehealthbeat.com/fruits-and-vegetables-high-electrolytes/
https://www.livestrong.com/article/512727-a-list-of-fruits-vegetables-high-in-electrolytes/
https://www.menshealth.com/nutrition/g19705799/electrolyte-foods/
https://www.bicycling.com/health-nutrition/g20033696/5-foods-that-help-replenish-electrolytes/
I can replenish lost electrolytes by drinking coconut water with added sea salt.
Also, dried fruits like raisins contain potassium.
THE FOLLOWING ARE SOLUTIONS FOR INSUFFICIENT NUTRIENTS IN THE DIET:
Lists of the Most Nutritious Foods Ranked by Nutrient Content:
https://www.myfooddata.com/most-nutritious-foods-lists.php
Like all multivitamins, One a Day contains ZERO POTASSIUM
According to:
https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/10_potassium_intake_0910.pdf
4,700 mg of potassium is needed daily.
However FDA limits OTC potassium to 100 mg because some common health issus may cause dangerous excessive potassium build up.
Consumption of 4,700 mg of Potassium requires swallowing 47 100 mg potassium pills bought OTC.
SOLUTION:
Obtaining Potassium via food is more practical.
Foods rich in potassium:
Blackstrap molasses:
https://www.myfitnesspal.com/food/calories/bulk-barn-blackstrap-molasses-unsulphured-71280911
Sweet potatoes:
https://paleoflourish.com/types-of-sweet-potatoes-with-images-and-why-you-should-eat-them
https://en.wikipedia.org/wiki/Sweet_potato
Potassium from fruits:
https://www.myfooddata.com/articles/high-potassium-fruits.php
Potassium from vegetables:
https://www.myfooddata.com/articles/high-potassium-vegetables.php
Potassium from staples:
https://en.wikipedia.org/wiki/Rice
*** insufficient Ca only 120 mg (1,000 - 1,200 mg), 1200 to 1500 for athletes
SOLUTION:
https://www.walmart.ca/en/ip/webber-naturals-calcium-magnesium-vitamin-d3-333167-mg200-iu-unisex/6000101671982
Daily I take 3 caplets of the Webber calcium/magnesium/vitamin D mix
Therefore, I consume 999 + 120 = 1,119 mg calcium daily
I consume 501 + 110 = 611 mg magnesium
I consume 15 + 17.5 = 32.5 mcg vitamin D3 daily
sufficient Zn 24 mg, 30 - 60 mg for athletes
*** Insufficient Fe 0 mg (8 mg men & post menopause women), 10 -15 mg for athletes, 18 mg per day for adult women, pregnant women 27 mg
SOLUTION:
Iron Rich Vegan Foods:
https://www.myfooddata.com/articles/vegetarian-iron-foods.php
I buy ruddy red chocolate powder from Bulk Barn:
https://www.bulkbarn.ca/en/Products/All/Cocoa-Powder-Ruddy-Red-1521
According to:
https://www.myfitnesspal.com/food/calories/bulk-barn-ruddy-red-cocoa-powder-515558559
6.66 TBSP = 100g. I put 2 TBSP in my hot chocolate. Therefore I get 2/6.66 X 420 % RDA iron from Cocoa Powder per cup. This gives me suffient iron, 127 %
Granola:
https://www.bulkbarn.ca/en/Products/All/Honey-and-Almond-Granola-1554
sufficient Iodine 150 mcg.
If insufficient Iodine then:
The best way to get enough iodine is to add iodized salt to your meals. Half a teaspoon (3 grams) over the course of the day is enough to avoid a deficiency.
Sufficient Vitamin D, 17.5 mcg (15 - 20 mcg)
Inufficient B12 25 mcg (25 - 100 mcg)
According to a pharmacist volunteer I met at a soup kitchen, I need at least 1,000 mcg or 1 mg of B12 vitamin
SOLUTION:
According to:
https://www.healthline.com/nutrition/methylcobalamin-vs-cyanocobalamin
cyanocobalamin is superior because it converts to both active forms of B12, methylcobalamin and adenosylcobalamin.
However, it is mostly excreted in the urine without being properly absorbed.
Methylcobalamin is more easily absorbed with better retension than cyanocobalamin.
Therefore I decided to take both forms of B12, sublingual methylcobalamin and slow release cyanocobalamin
https://www.walmart.ca/en/ip/webber-naturals-vitamin-b12-timed-release-1200-mcg/6000101671372
AND
https://www.walmart.ca/en/ip/webber-naturals-vitamin-b12-methylcobalamin-1000-mcg/6000189068339
*** Insufficient Mg only 110 mg (500 - 800 mg)
SOLUTION:
https://www.walmart.ca/en/ip/webber-naturals-calcium-magnesium-vitamin-d3-333167-mg200-iu-unisex/6000101671982
*** Insufficient protein 0g (1.4g per kg weight = 115g)
SOLUTION:
According to:
https://en.wikipedia.org/wiki/Essential_amino_acid
Plant protein sources are superior to animal sources
According to:
https://www.shape.com/healthy-eating/diet-tips/surprising-way-vegetarians-may-be-ruining-their-workouts
https://tonic.vice.com/en_us/article/gqynxw/the-fatal-flaw-of-the-vegan-diet
A vegan diet often lacks suffient EPA and DHA Omega 3. Vegan diet may also have unhealthy Omega 3 to 6 ratio.
For example, 1 part omega 3 to 120 parts omega 6 is unhealthy. A healthy ratio is 1 to 4.
A vegan diet often lacks sufficient leucine, an amino acid component of protein. Best vegan source of leucine is green peas,
Certain plant proteins are “complete,” meaning they contain all nine essential amino acids in a single food.
The most obtainable of these are quinoa, hempseeds, chia seeds, and soy
You have to combine plant proteins strategically throughout the day to provide a complete fill of all essential amino acids.”
Beans, for example, are low in the amino acid lysine, but paired with lysine-rich rice allows a meal of the two to become a complete protein source.
Other ace combinations include hummus and pita, peanut butter and whole wheat bread, and tofu and rice
—all of which provide all nine essential amino acids when paired together. And you don’t have to eat the pair all in the same meal.
Your body holds a reserve of amino acids, so you can have beans for breakfast and rice for lunch
https://vegfaqs.com/best-vegan-food-sources-leucine/
I buy ruddy red chocolate powder from Bulk Barn:
https://www.bulkbarn.ca/en/Products/All/Cocoa-Powder-Ruddy-Red-1521
According to:
https://www.myfitnesspal.com/food/calories/bulk-barn-ruddy-red-cocoa-powder-515558559
6.66 TBSP = 100g. I put 2 TBSP in my hot chocolate. Therefore I get 2/6.66 X 19g = 5.7g of protein from Cocoa Powder per cup.
According to:
https://www.bulkbarn.ca/en/Products/All/Pea-Protein-Powder-2944
2 TBSP = 25g. I put 2 TBSP in my hot chocolate. Therefore I get 25/100 X 65g = 16.5g protein from vegan protein powder per cup.
I mix pea protein powder with hemp protein powder:
https://www.bulkbarn.ca/en/Products/All/Hemp-Protein-Powder-50Percent-2683
I buy mixed raw nuts from bulk barn:
https://www.bulkbarn.ca/en/Products/All/Raw-Mixed-Nuts-With-Peanuts-2540
If I consume 100g per day then I will eat 22g protein
*** Insufficient glutamine 0g (2g)
According to:
https://www.healthline.com/nutrition/glutamine
Glutamine is an important amino acid with many functions in the body.
It is a building block of protein and a critical part of the immune system.
Glutamine is an amino acid. Amino acids are molecules that play many roles in the body.
Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria.
I ordered this:
https://www.amazon.ca/gp/product/B00CQ7KFMS/ref=ppx_yo_dt_b_asin_title_o00__o00_s00?ie=UTF8&psc=1
My Salmon Oil dose ( 4 SOFT GEL CAPSULES DAILY) has:
4g wild Alaskan oil
800 mg Omega 3 fatty acids
360 mg EPA
440 mg DHA
200–300 mg of EPA and DHA per day should be sufficient.
According to:
https://www.todaysdietitian.com/enewsletter/enews_0917_01.shtml
Now I have decided to be vegan, I need to find an affordable source of non fish EPA and DHA
because ALA from plants are not converted to EPA and DHA in suffient quantity.
According to:
https://www.vegetariantimes.com/health-and-nutrition/how-to-get-enough-dha-and-epa
It is DHA that is the most needed supplement for vegans. More thand EPA.
According to:
https://veganhealth.org/omega-3s
It is crucial for vegans to consume vegan EPA and DHA from supplements!
Vegans can reach this recommended intake through an algae oil supplement.
SOLUTION:
https://www.amazon.ca/Omega-3-EPA-DHA-Source-Naturals-Softgel/dp/B00A9I2F5G/ref=sr_1_7?ie=UTF8&qid=1550683435&sr=8-7&keywords=vegan+epa+dha
OR
https://www.ebay.ca/itm/Vegan-Vitality-Omega-3-Algae-Oil-Capsules-DHA-300mg-Epa-150mg-2-Months-Supply/132719986919?hash=item1ee6ba48e7:g:qxkAAOSw7UZbSGgy:rk:1:pf:0
OR
https://www.amazon.ca/Spectrum-Essential-Vegetarian-DHA-Softgels-90-Count/dp/B001SB1T9Q/ref=lp_10484793011_1_1?srs=10484793011&ie=UTF8&qid=1550625232&sr=8-18
I chose Vegan Vitality because others contain lecithin which has some negative warnings associated with it.
1 soft gel daily provides 300 mg DHA and 150 mg EPA
This is 55 cents per capsule! Not bad for EPA and DHA from micro algae!
I ordered 1 bottle from ebay.ca
According to:
https://veganhealth.org/daily-needs/
Vegans need a supplement providing 200 - 300 mg of DHA daily
Therefore the solution offered by Spectrum requires consuption of 2 capsules daily. A bottle of 90 capsules is a 45 day supply.
Spectrum contains zero EPA. Therefore it does not provide adequate supplements for essential fatty acids.
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1 pound raisins = 450g = 2 3/4 cups
1 oz raisins = 30g = 3 tablespoons
100g raisins = 749 mg potassium
2.75 cups = 450g
1 cup = 450 / 2.75 = 164g
1/4 cup = 164 / 4 = 41g = 4 tablespoons = 300 mg potassium
1 small bannana = 362 mg potassium
1 medium baked potatoe = 919 mg potassium
Irwin SV, Fisher P, Graham E, Malek A, Robidoux A (2017-10-18).
"Sulfites inhibit the growth of four species of beneficial gut bacteria at concentrations regarded as safe for food".
PLOS One. 12 (10): e0186629. Bibcode:2017PLoSO..1286629I. doi:10.1371/journal.pone.0186629. PMC 5646858. PMID 29045472.
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BTW: I discovered Grrens Vegetarian restaurant, 638 Dundas St. W. Here I can eat a massive vegetarian Pho for $7.90
http://www.greensvegetarian.com/
Also, I found Panago pizza's vegan pepperoni. Lunch specials (11 AM to 4 PM) are $7 for 4 slice pizza with drink
https://www.panago.com/
My Granola Mix:
1 TBSP almonds, http://www.bulkbarn.ca/en/Products/All/California-Natural-Supreme-Almonds-1786
1 TBSP cashews, http://www.bulkbarn.ca/en/Products/All/Raw-Cashews-Split-1799
1 TBSP chia, http://www.bulkbarn.ca/en/Products/All/Chia-Seeds-Non-Gmo-Gluten-Free-1562
2 TBSP dried cranberries, http://www.bulkbarn.ca/en/Products/All/Dried-Cranberries-1724
1 TBSP hemp seed, http://www.bulkbarn.ca/en/Products/All/Hulled-Hemp-Seed-248
3 TBSP oatmeal, http://www.bulkbarn.ca/en/Products/All/Rolled-Oats-Large-Flakes-1535
1 TBSP pumpkin seed, http://www.bulkbarn.ca/en/Products/All/Pumpkin-Seeds-Hulled-and-Raw-2409
1 TBSP quinoa, http://www.bulkbarn.ca/en/Products/All/Organic-Quinoa-1546
2 TBSP raisins, http://www.bulkbarn.ca/en/Products/All/Thompson-Raisins-1702
1 TBSP sesame, http://www.bulkbarn.ca/en/Products/All/Hulled-Sesame-Seeds-Raw-263
1 TBSP sunflower seeds, http://www.bulkbarn.ca/en/Products/All/Hulled-Raw-Sunflower-Seeds-139
1 TBSP walnuts, http://www.bulkbarn.ca/en/Products/All/California-Walnut-Halves-1772
1 TBSP dark toasted wheat germ, http://www.bulkbarn.ca/en/Products/All/Dark-Toasted-Wheat-Germ-1582
My Protein Powder Mix:
1 TBSP glutamine powder, https://www.amazon.ca/gp/product/B00CQ7KFMS/ref=ppx_yo_dt_b_asin_title_o00__o00_s00?ie=UTF8&psc=1
1 TBSP pea protein powder, http://www.bulkbarn.ca/en/Products/All/Pea-Protein-Powder-2944
1 TBSP hemp seed protein powder, http://www.bulkbarn.ca/en/Products/All/Hemp-Protein-Powder-50Percent-2683
1 TBSP cocoa powder, http://www.bulkbarn.ca/en/Products/All/Cocoa-Powder-Ruddy-Red-1521
My supplements I consume daily:
Ona A Day multivitamin for men 50+, https://www.walmart.ca/en/ip/one-a-day-men-50-plus-multivitamin-tablets/6000016932890
B12 cyanocobalamin, https://www.walmart.ca/en/ip/webber-naturals-vitamin-b12-timed-release-1200-mcg/6000101671372
B12 methylcobalamin, sublingual, https://www.walmart.ca/en/ip/webber-naturals-vitamin-b12-methylcobalamin-1000-mcg/6000189068339
Biotin, https://www.walmart.ca/en/ip/webber-naturals-biotin-5000-mcg-unisex/6000195932601
Calcium Magnesium Vitamin D3, https://www.walmart.ca/en/ip/webber-naturals-calcium-magnesium-vitamin-d3-333167-mg200-iu-unisex/6000101671982
Vegan EPA and DHA, https://www.ebay.ca/itm/Vegan-Vitality-Omega-3-Algae-Oil-Capsules-DHA-300mg-Epa-150mg-2-Months-Supply/132719986919?hash=item1ee6ba48e7:g:qxkAAOSw7UZbSGgy:rk:1:pf:0
Inexpensive pescaterian EPA and DHA: https://www.walmart.ca/en/ip/webber-naturals-wild-alaskan-salmon-fish-oil-1000-mg/6000191006044
My Elixir and electrolyte replenisher: beetroot 200 mL, watermellon 200 mL, tart cherry 200 mL, pea milk 200 mL, coconut water 700 mL,
CCC
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