help with supplements

[maximsub3]

tell me best basic supplements for bonemass and test at 15, no chatgpt water shit, im consuming rn d3+mk7 5000 ui, omega 3, magnesium, zinc. should i add/replace anything

 

[leo.1503]

Running through all of them:

• Vitamin A - Cope, can get full RDA from diet.
• Vitamin B7 (Biotin) - Cope, can get full RDA from diet.
• Vitamin C - Depends on your goals with it, probably cope though.
• Vitamin D (from sun and supplements) - Not cope.
• Vitamin D3 (especially during winter) - Not cope.
• Vitamin E (500 mg/day) - Justifiable if you can't get full RDA from diet, but it's best if you actually do.
• Vitamin K (including K2) - Cope for K1, not cope for K2 since it's essential paired with vitamin D3.
• Zinc - Cope.
• Magnesium (from food like leafy greens and supplements such as Magnesium Bisglycinate/Glycinate) - Not cope.
• Copper - Cope.
• Selenium - Cope.
• Manganese - Cope.
• Boron - Cope.
• Potassium - Not cope, but only for debloating.
• Ashwagandha - Not cope, but very situational.
• Shilajit - Not cope.
• Tongkat Ali - Cope.
• Fenugreek - Cope.
• Rhodiola - Not cope, but very situational.
• L-Carnitine - Not cope, but probably not needed.
• MSM (Methylsulfonylmethane) - 50/50, probably not needed.
• Creatine Monohydrate (begin taking again) - The Jesus Christ of supplements.
• Omega-3 Fatty Acids - Cope, diet.
• DIM (Diindolylmethane) - I don't even know what that is.
• Chrysin - I don't even know what that is.
• Curcumin - Not cope, but probably not needed.
• Beta-Carotene - Not cope.
• Raw Lycopene Powder - Not cope.
• Alpha Lipoic Acid (ALA) - Not cope, but probably not needed.
• CoQ10 (Coenzyme Q10) - Cope, realistically only useful for oldcels.
• Glutathione - 50/50, probably cope if it's not liposomal and depending on what you use it for.
• Nitric Oxide (precursors like beetroot or citrulline) - Not cope.
• MK-677 (Ibutamoren – a growth hormone secretagogue) - 50/50.
• Caffeine - Not cope.
• Berberine - If you use it because of Mk-677 or you're pre-diabetic, not cope.

for d3 and k2 how much each should i have? and for k2 do i take mk4 or mk7?

 

[greylol]

I mean are you looking for actual supplements or the probably illegal ones (in other words, roidmaxxing)? As far as actual supplements go you don't need many purely for bone mass: D3+K2, Magnesium Glycinate, Creatine Monohydrate. Everything else you should be getting from your diet, give or take a few extra supplements that may aid you for exercise performance or looking better (caffeine, potassium, ashwagandha, rhodiola, etc.)

But the main players when it comes to your bone mass will be the sexual hormones, so maximizing those are your top priority. I don't recommend you waste your money on multivitamins, zinc, omega-3, and others because you simply can get enough through your diet, given that you're of course eating nutritious foods. If you're eat meat, fish, eggs, vegetables, fruits and dairy, and choosing nutritionally dense foods you're likely going to have the full nutrition spectrum covered so taking any more over the RDA for these micronutrients will achieve nothing extra for you. The reason why Magnesium and D3 are an exception in nutrition though is because you can't realistically get all your D3 through food alone, and tracking Magnesium is fairly complicated since it varies drastically depending on where your food was grown or what it diet was. (Use an app like Cronometer to track your daily intake)

If you want "supplements" for bone mass then there's a ton of guides on here for roidmaxxing for bone mass.

Edit: Creatine has no direct effect on bone mass though, just no reason why you shouldn't take it lol.

link a reputable roidmaxxing guide for me pookie

 

[Zeekie]

for d3 and k2 how much each should i have? and for k2 do i take mk4 or mk7?

Consume between 2000-5000 IUs daily of vitamin D3, paired with 50-100mcg of Vitamin K2 Mk-7

 

[Zeekie]

link a reputable roidmaxxing guide for me pookie

I'd love to, but I know nothing about roidmaxxing or any guides for that on this forum, I know they exist, just don't know which are goods and which aren't. Maybe you can find something in BOTB?