Vitamin usage question

[Obsdian]

I am working on getting my vitamin levels in a better range.

But, what happens when I hit that range? Do I continue with the same higher strength vitamins or do I need to find a different one for maintenance?

Also, how often do I test Folate, vit d and b? I am taking very low iron and plan to test that after one month to decide what is best then.

[helvella Administrator]

It all depends...

Some vitamins can cause problems if taken in excess - a classic being B6 (the precise vitamer also matters). Whereas it almost doesn't matter how much B12 you take.

And don't assume that everything that is water soluble just ends up in your urine. It really isn't that simple.

My view is that you should only take what you really do need so as to restore, then maintain, levels.

The problem being having the slightest idea about so many of them!

Just the other day, I posted something which specifically highlighted that some people (those with coeliac disease) have impaired folic acid absorption. Meaning one person might need no more than 400 micrograms, another could nee 5 milligrams.

Celiac Disease: A Forty-Year Analysis in an Italian Referral Center

healthunlocked.com/thyroidu...

I don't think there is an easy answer.

helvella - Vitamers of Vitamin B6

Some time ago, I mentioned that the form in which we take vitamin B6 is important. I think I linked to this paper below.

Last updated 20/07/2024[

helvella.blogspot.com/p/hel...

helvella - Water Solubility and Safety

A blog post discussing what effect water solubility really has on the safety of supplements, medicines and other substances that are ingested.

Last updated 22/07/2024

helvella.blogspot.com/p/hel...

[Obsdian in reply to helvella]

Thank you, I will read these.

[humanbean]

When it comes to nutrients of any kind, I try to get my levels up to optimal or as close to optimal as I can. Let's suppose I'm taking X at a high dose 7 days a week. Then I get X to optimal.

Rather than buying a different product I continue taking the supplement I always buy (because I know I can tolerate it) but I take it one day a week. If my level drops I increase to 2 a week, say, one on Monday and one on Thursday.

I keep monitoring and raising my dose until my level stops dropping and stays optimal. Once I'm happy my level is where I want it and it is staying there I reduce the frequency of testing to save money.

[Obsdian in reply to humanbean]

That sounds like an easier idea than later finding a different supplement. Thank you.

[Regenallotment Ambassador]

I’ll be honest I’ve found the ‘maintaining’ part really challenging. The advice here on the forum has really helped and my GP (unusually) was also helpful testing me for what she labels ‘toxicity’ through supplementation. It turned out I was still under range for zinc a a smidge over for selenium everything else was peachy. I’ve switched Thorne B Complex to a weaker formulation but supplement extra B12 oral and injections as I get tingling and numbness without. Balancing ferritin is my most challenging as perimenopausal with huge but now infrequent menstruation. I take a few a week normally and every day during a bleed and for a few days after. Hope that helps 🌱