vitamin supplement stack as a 14 year old and rate my lifestyle

[khhvincel]

lmk what supplements would be good for bone mass so i don't look like a recessed cuckcel
supplements:
vitamin d - used to take 4000 iu a day now I might up it to 6000 iu because this is the one i mainly take
vitamin c - 1000mg
occasionally ill take the odd 25ug of k2
ik i should be having more vitamins but these are really the only ones i have so ill buy some more
lifestyle:
ok this is gonna be really in depth so i don't wanna see niggas saying dnr in replies
 SLEEP: i usually sleep at 9 30 or 10 and wake up at 7 for school. i mitigate blue light exposure wih blue light blocking glasses and a filter on my phone. i don't eat at least an hour before sleeping.

SKINCARE: i put ice and hot water on my face to sort of act like a contrast and it really helps my skin feel nice and smooth but other than that i don't have a skincare routine

POSTURE: i have great posture and always make sure to tuck in my chair during lessons so that i literally can't have cuck posture. mouth posture os something i have been working on for around 4 months now and it's improved alot. I feel my palate getting wider and im starting to get lines on my cheeks but they're small.

MAXILLA: i have a flat midface and a recessed maxilla but one thing i noticed during my journey is that my maxilla had some ccw rotation. before thumbpulling or fixing my posture, my maxilla acc seemed kinda okay but still recessed. now I feel like my maxilla has gotten longer but it is still recessed. to fix this, i incisor chew, premolar chew and molar chew (basically just chew) as i have heard it will ascend u, i haven't seen much results yet as i only started a month or two ago. lately i've noticed my masseters have grown and im extremely close to getting hollow cheeks but all i need is for my maxilla to go forwards.

i thumbpull laterally and forwards but ive seen more progress tping laterally. i also have a really bad asymmetry because my right side is better than my left and ive been trying to fix it with mewing chin tucks which has really ascended me and given me a jaw which im happy about.

FOOD/HEALTH: i am extremely healthy and get sufficient amount of calories per day for my age. i try to eat a varied diet and mainly consume dairy, eggs, meat and carbs. i drink a LOT of milk and i like to have 1l of milk within 2 hours, ive also started drinking kefir as i like the taste and its great for gut health. i have 3 eggs a day and i like to chew HARD and controlled with my food so as to fix my midface regression and promote forward growth. i also dont consume foods with seed oils, soy, lecithin, and avoid BPAs (they are a big looksmin)

i sprint around twice or thrice a week, max effort for 20 sec with 8 sets, whilst eating carrots inbetween sets as they help keep growth plates open which is something ill need. im usually never stressed and i workout mainly legs because it increases test but of course ill have to workout the other groups to avoid asymmetry.
END
please tell me if there's anything else i can do (mainly face wise and maxilla wise) i know im doing a lot but i need to ascend

 

[asdvek]

hot water on my face

vitamin d - used to take 4000 iu a day now I might up it to 6000 iu because this is the one i mainly take
vitamin c - 1000mg
occasionally ill take the odd 25ug of k2
ik i should be having more vitamins but these are really the only ones i have so ill buy some more

i drink a LOT of milk

i thumbpull

i incisor chew,

These are all the things you're doing wrong.

 

[khhvincel]

ok how should i do it correctly

 

[Zeekie]

1. You don't have a skincare routine.
2. Do not wash your face with hot water.
3. 4k IUs of vitamin D3 is already quite a bit, going up to 6k and only "occasionally" taking K2 is a pretty stupid idea and will probably give you hypercalcimia down the line.
4. What's the reasoning behind taking vitamin C? Not necessarily bad, but the intent matters, it may be unnecessary.
5. Thumbpulling and incisor chewing are both cope, there are other backed oral habits which may improve your maxillofacial development, but those 2 aren't on the list.
6. "Eating carrots inbetween sets as they help keep growth plates open which is something ill need" I guess it doesn't hurt to do but... yeah, the carrot in fiber does bind to estrogens, but there's no functional benefit to doing it mid-workout.
7. Training in general boosts your testosterone, training legs has a bigger association with the boost since it's a larget set of muscles, but no reason why should be prioritizing legs only.

 

[khhvincel]

i take vitamin c coz apparently it helps u debloat prob cope tho but doesn't hurt tobhurt take it

 

[khhvincel]

4k IUs of vitamin D3 is already quite a bit, going up to 6k and only "occasionally" taking K2 is a pretty stupid idea
it's because the k2 that i take is not mine, i was borrowing it from my CUCK friend who said i can't have it anymore so a a result ill actually need to buy my own and ill dial down on the d3 for now

also the carrots mid sprints it's kinda cope
i just do it because yes i wanna keep my growth plates open but i also heard its good for your skin and helps debloat you and having it mid set would just be more easy for me since i can go to the store and buy some carrots then have them when resting or walking back home

 

[khhvincel]

1. You don't have a skincare routine.
2. Do not wash your face with hot water.

1. my skins already clear so dk if i need a skincare routine but ill invest in one anyway
2. i meant to say like warm water not boiling hot water thats gonna peel my skin off

 

[Zeekie]

1. my skins already clear so dk if i need a skincare routine but ill invest in one anyway
2. i meant to say like warm water not boiling hot water thats gonna peel my skin off

If with "warm" water we're speaking about room temperature then it's fine, but if warm water is hot water nonetheless then that's not really that good, it's gonna be stripping your skin of it's natural oils.

If your skin's clear then you don't need to go crazy with the skincare, but you should be doing it nonetheless, you'll be thanking me in less than 4 years, I promise that. Start with a skin-appropriate gentle cleanser and sunscreen, maybe add a retinoid if you have texture issues and a moisturizer if your skin gets dry.

 

[nik.077]

1. 4k IUs of vitamin D3 is already quite a bit, going up to 6k and only "occasionally" taking K2 is a pretty stupid idea and will probably give you hypercalcimia down the line.

most retarded shit ive read today

 

[nik.077]

most retarded shit ive read today

seriously tho, it wont at all.

 

[Zeekie]

seriously tho, it wont at all.

The upper limit for vitamin D3 at the age of 14 is 4000 IUs, he's already getting in that amount, not only will getting more not yield any significant benefits and just start accumulating on his system. You should pair doses above 2000 IUs with vitamin K2 in almost all cases, vitamin K2 helps direct calcium to bones and teeth, while D3 increases calcium absorption. Without K2, excess calcium is deposited in soft tissues and causes hypercalcemia.

 

[nik.077]

most retarded shit ive read today

Im taking 20.000IU of vitamin D every day for the past 4 months and just got my 4th blood test back yesterday : 97ng/ml. while that might be high in some peoples eyes its still nowhere near dangerous levels. hypercalcimia only happens at levels of like 400ng/ml and even then its rare. With this blood level I feel the best ive ever felt, especially after starting from a level of 23ng.
I highly reccomend to read the book „The Optimal Dose: Restore Your Health With the Power of Vitamin D3“ by Jusdson Sommerville. he even reccomends taking 30k but because of my low BMI i will stick with 20k

 

[nik.077]

The upper limit for vitamin D3 at the age of 14 is 4000 IUs, he's already getting in that amount, not only will getting more not yield any significant benefits and just start accumulating on his system, but you should pair doses above 2000 IUs with vitamin K2 in almost all cases, vitamin K2 helps direct calcium to bones and teeth, while D3 increases calcium absorption. Without K2, excess calcium is deposited in soft tissues and causes hypercalcemia.

yes, taking k2 i agree with 100%. im also not blindly reccomending everyone to take 10,20,30k.. etc. what im saying is, its not as dangerous as many people think (especially with cofactors (magnesium, boron, vit A, k2 and a low calcium diet) in check

 

[nik.077]

@khhvincel supplement vitamin D based on blood tests, not on IU.

 

[khhvincel]

ive got a check up on thursday and theyre gonna do a blood test so in a few months ill get the results anyway. last time i went there they said i need to be checked for ferritin levels and vitamin d deficiency (maybe it was calcium deficiency i forgot)

 

[dranja]

The upper limit for vitamin D3 at the age of 14 is 4000 IUs, he's already getting in that amount, not only will getting more not yield any significant benefits and just start accumulating on his system. You should pair doses above 2000 IUs with vitamin K2 in almost all cases, vitamin K2 helps direct calcium to bones and teeth, while D3 increases calcium absorption. Without K2, excess calcium is deposited in soft tissues and causes hypercalcemia.

+ he gets D3 from is daily food intake

 

[nik.077]

+ he gets D3 from is daily food intake

you never ever get enough d3 from food

 

[dranja]

you never ever get enough d3 from food

didnt say you do i said + the daily