Saturday Suppliments
Check out my OH profile/blog -- a few posts back I put up my hour-by-hour schedule for eating, drinking and taking vitamins. That might help you figure out a way to get everything in throughout the day. My response below might help with knowing the minimum things you should be taking too.
Pam
My Recipe Index is packed full of yumminess!
Visit my blog: Journey to a Healthier Me ...or my Website
The scale can measure the weight of my body but never my worth as a woman. ~Lysa TerKeurst author of Made to Crave
I've been playing today. Took the niece and nephew shopping to spend their Christmas gift cards. Then did some of my own shopping for fun art supplies.
QOTD --
I take more vitamins than the minimum requirements since my labs dictate more. But basically EVERY RNY person should be taking these bare minimum supplements (according to the ASMBS - page 7):
2 adult multi-vitamin (with 100% of 2/3 of the vitamins in each pill)
1500-2000mg calcium citrate +D
Iron
B-12 - sublingual or injection
B-50 complex (Dr. M at Hurley says to take 2 of these instead of 1, so I do)
I also take a probiotic, fish oil capsules for good digestive health. And because my labs say so, I also take extra Vitamin A, Copper and Zinc.
Pam
My Recipe Index is packed full of yumminess!
Visit my blog: Journey to a Healthier Me ...or my Website
The scale can measure the weight of my body but never my worth as a woman. ~Lysa TerKeurst author of Made to Crave
HERE IS WHAT OH.COM SUGGEST. (From a large HMO in California) 30g of protein supplement made in water, 3 to 6 times per day, no milk, no sugar. AND 64 oz of water - minimum This vitamin schedule is just a suggestion. You can take them any way you wish as long as you follow the rules listed below. Since the rules can be complicated, many people wanted a good place to start. That is why this schedule was created. I find it a good idea to put the vitamins all out in a pill case for the week. Then I can see what I have taken, or if I have missed something. My pill case has sections for 7 days.... 4 sections for each day... AM: 2 iron (25 mg each) Ferrous FUMERATE, Carbonyl iron, or elemental iron Vitamin C (1000mg) ascorbic acid with rosehips Mid-day: Calcium CITRATE (500mg) with Vit D and MAgnesium (250mg) Vitamin E (400IU E a-alpha tocopheryl sucinate) 1 multi-vitamin Evening: Calcium CITRATE (500mg) with Vitamin D and Magnesium (250mg) Zinc (50mg zinc gluconate, chelated) 1 Vitamin A&D (10,000 IU Vitamin A & 400 IU Vitamin D3) Bedtime: Calcium CITRATE (500mg) with Vitamin D and Magnesium (250mg) 1 multi-vitamin 1 sublingual B-12 daily (cobalamin concentrate) or monthly B-12 injection B Complex tabs daily, are also suggested, especially for energy. IRON............. Take iron (ferrous FUMERATE only, NOT ferrous SULFATE!) Iron is NOT a friendly vitamin. Take iron ALONE, NOT with other meds, juice, dairy products, calcium, etc....ALONE (ok with Vitamin C only), or it will be useless. We have a VERY hard time absorbing iron, so this is very important! CALCIUM.......... Take Calcium CITRATE, NOT Calcium Carbonate. Not Tums (This is carbonate). We do not absorb the carbonate! There are some other types we do absorb one is elemental calcium. Remember.... do not take it with iron. Calcium also needs Vitamin D and Magnesium to work. If your calcium does not have these in the tablet, then you must add Magnesium and more Vitamin D also. Multi-vitamins.….... You should use a multi vitamin that is equivalent to Centrum (See above for a description*). You will need to take 2 of these instead of 1 as we only absorb about 50% at most. Vitamins A, D, E and zinc and C (and any others you may add)..….... Use only dry tablets....we do not absorb anything in an oil type gel cap, or ones that are enteric coated, or time-release versions. B-12 injections.... you can get a prescription from your primary doctor for a vial of B-12 that will give you about 30 injections. The B-12 is quite inexpensive. I paid under $4 for the vial, and that was regular price (less than my co pay would have been.) If you don't like injections, you can use the B-12 sublingual. They melt under your tongue like nitroglycerin tabs for heart patients. You can get them many places, including GNC stores. If you choose the sublingual, you will need to take them daily, whereas the injections are monthly. Remember, these are the BASICS. If your lab work shows drops in any areas, then these amounts will have to be adjusted. Some additions... Problems with hair loss or brittle nails.... add Biotin Problems absorbing Calcium...add Boron Problems absorbing iron.........add Copper Some rules for vitamin supplements:
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Vitamin Regimen - BASIC plan
"When we stop running away from the situation that is scary - that is the moment we discover how strong we really are. So, acknowledge your strength...rejoice in it...and start breathing in life, as the beautiful, strong soul (being) that you truly are." - Rachna Sirtaj.......Love & Peace
For most people we do NOT need 6 protein shakes per day (at 30g each, that'd be 180g protein!) and it's OK to make them with milk, just be aware of the added calories in milk.
RNY, Band and Sleeve folks usually don't need extra Vitamin E or Vitamin A unless our labs dictate so. DS'ers usually do. We should also not add Zinc unless our labs show we're low.
The comment about "one type of calcium we do absorb is elemental calcium" --- ummm... elemental calcium isn't a type of calcium, it's a measurement. And the comment about only absorbing 50% of a multi-vitamin, that's not true - we take 2 per day because we're not able to absorb vitamins from food, therefore we need more ready-to-use vitamins that are found in supplements.
Just wanted to clear those thing up....
Pam
My Recipe Index is packed full of yumminess!
Visit my blog: Journey to a Healthier Me ...or my Website
The scale can measure the weight of my body but never my worth as a woman. ~Lysa TerKeurst author of Made to Crave
Yes, dry simply means it's not suspended in oil. So it's water soluble. Vitamins A, D, K, E are all fat soluble vitamins so they actually absorb best when they have some fat to latch onto and get transported in the body -- which is why most of those supplements are found in little gel-capsules. But after RNY (and DS) we malabsorb fats to some degree so we want the form of supplement that is going to be best absorbed in our altered digestive system --- and that's water soluble.
SO... when you're shopping for Vitamin D look for a white tablet pill or a capsule filled with a white powder substance. And if you can take your Vitamin D with a meal that's got some fat (good fats, of course) - all the better.
HTH
Pam
My Recipe Index is packed full of yumminess!
Visit my blog: Journey to a Healthier Me ...or my Website
The scale can measure the weight of my body but never my worth as a woman. ~Lysa TerKeurst author of Made to Crave
As soon as my eyes open I take a Baratric Advantage Iron with a chewable C, then no food or drink for 1 hour, good time for a shower :)
With breakfast I have 1 baratric advantage Multi, baratric advantage calcium, D3, biotin and Cormega followed with sub-lingual B's: 1 complex and 1 B12.
A few times a week I have a magnesium, dry A and chewable Zinc, more Zinc if people at work are sick.
With dinner I have 1 baratric advantage Multi and calcium.
I try to have one or two more calcium's during the day with my 3:00 snack or my night snack. I'm not great at that, but I try :).
HTH,
Edie
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