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Adele_L comments on Open thread, Jan. 12 - Jan. 18, 2015 - Less Wrong Discussion

6 Post author: Gondolinian 12 January 2015 12:39AM

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Comment author: sediment 12 January 2015 09:25:20AM *  6 points [-]

Reposting this because I posted it at the very end of the last open thread and hence, I think, missed the window for it to get much attention:

I'm vegetarian and currently ordering some dietary supplements to help, erm, supplement any possible deficits in my diet. For now, I'm getting B12, iron, and creatine. Two questions:

  • Are there any important ones that I've missed? (Other things I've heard mentioned but of whose importance and effectiveness I'm not sure: zinc, taurine, carnitine, carnosine. Convince me!)
  • Of the ones I've mentioned, how much should I be taking? In particular, all the information I could find on creatine was for bodybuilders trying to develop muscle mass. I did manage to find that the average daily turnover/usage of creatine for an adult male (which I happen to be) is ~2 grams/day - is this how much I should be taking?
Comment author: Adele_L 12 January 2015 07:39:59PM 3 points [-]

Vitamin K2. Vitamin K1 is produced by plants, and K2 is produced by animals and bacteria. They have very different functions in the human body, and you need them both. Supplements and fortified food are almost always K1, unless you look for K2 specifically.

Vitamin K2 is necessary for some proteins which modulate calcium in your body. Supplementing it has been found to protect both against osteoporosis and heart/artery calcification.

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