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VeganDietitian

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  1. Yep. "Megafood." It's quite expensive too. 6,000 is definitely on the high end. Though I recently attended a conference with Dr. Michael Holick, an endrocrinologist of Boston Medical School. He's reknown in the area of Vitamin D, though at times controversial. He was advocating around the 4000 IU range. I'm more comfortable with a loose routine of 2000 IU/day. I'd definitely recommend obtaining a vitamin assay, if you're ever able. It would be interesting to cross reference your levels alongside how much you supplement and where you live.
  2. Cholecalciferol (D3) is almost always animal-based though I have found and purchased "vegetarian-D3" which is sourced from bacteria. I'm still skeptical. Daily I take 2000 IU of Ergocalciferol (D2) though clinical trials have arguably found a decrease ability to raise a biomarker of 25-hydroxyvitamin D with supplementation of D2. This can be argued to be a decreased ability of assays to test for a 25-OH D2 (ergocalciferol). It should be noted that Vitamin D deficiency is treated with D2 not D3. In my opinion just take it. (D2). You can find 90 pills of 2000 IU for <$8, while Synthetic Vegetarian D3 is much more expensive. From my recent clinical experience, almost everyone tested for D3 (it's not a routine test) was deficient. They were then treated with 50,000 IU (per week) of Vitamin D2. I'm in the Northern Latitude. The most recent recommendation for vitamin D by the Institute of Medicine is 600 IU/day. When this was released last month, nearly every dietitian I know/work with was let down; we had expected at least a recommendation of 1000 IU. So as a dietitian I will tell you that the clinical research has (thus far) indicated that 600 IU of vitamin D will meet your daily needs. But personally, i take 2000 IU/day because I recognize that borderline low vitamin D levels are not healthy and supplementation of upwards 2000 IU is fine.
  3. Hey everyone. I'm a 26 year male, 6 year vegan, and anthropometrically I'm stereotypical of that (5'9", 140#, BMI 21). I'm big into cardio (bike 40 - 70 miles/week) but have never done any resistance/strength training. I'm here to gain insight upon increasing my upper body strength. But I'm not looking for huge gains, i just want better tone with a slight increase. (I don't want to stretch out my sleeve tattoo). Regarding my name, I have an honors degree in nutrition and I'm ~7 months away from finishing my certification as a registered dietitian. Unlike the other 5% of all male dietitians, I'm not a certified personal training (hence, why i'm here) instead I prefer to work in nutrition support (tube feedings - enteral/parental nutrition). Therefore, I know exactly what to eat and my dietary needs. I'm here for insight on routines for toning and increasing upper body strength. . Hope i learn a lot from everyone here.
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