A quick google and I found that vitamin K helps the Vitamin D and calcium work properly in the body. It helps the calcium deposit properly in the bones and less in the arteries.

Vit K is listed as a nutrient WHEN LOW, may impact Vit D.

Another more common one, significant one, is magnesium. About 70% of typical Americans are low in magnesium. When Magnesium is low, Vit D is not utilized well.

from http://www.vitamindcouncil.org/

Vitamin K is in green leafy veggies, and most multivitamin mixtures. Taking too much may affect your blood clotting.

This is a monograph on Vit K:
http://lpi.oregonstate.edu/infocente...inK/index.html

I think getting it from food is your safest method.

Magnesium however, is harder to get from foods today unless you eat alot of nuts, and beans.

I have a magnesium thread on our Vitamin forum:
http://neurotalk.psychcentral.com/thread1138.html

After years of doing nothing to help my brain recover (largely because I was ignorant), I am planning to begin a nutrition regimen. Here is my proposed line-up of vitamins and supplements:

-A GOOD multivatimin which contains ginkgo bilboa*
-B-50 complex
-B-6
-B-12 (Methyl variety)
-Omega Fish Oil with the proper ratios
(And of course, lots of protein and water)

Mark, is there anything else you feel I should include? Also, what would be a good starting dosage for the B vitamins? Thanks so much for all you do here.




*From the web site:

Progressive Multivitamin - Active Men provides a whole range of key nutrients vital for the health of active men who work out 1 – 3 times per week. It contains special combinations as follows:

High Levels of B-Complex Vitamins to increase energy production.
Combat Stress & Fatigue - Additional B vitamins and high levels of Vitamin C help to combat the increased stress levels of an active lifestyle.
Glutathione, calcium, and magnesium to support adrenal function and reducing fatigue.
Increased Oxygen Uptake – Malic acid, coenzyme Q10 and ginkgo biloba to increase oxygen uptake, improve energy production and enhance stamina and endurance.
Electrolyte Replacement - Potassium, calcium, magnesium and sea salt, essential minerals and electrolytes lost through strenuous activity.
Antioxidant Support - Additional vitamin A,C,E, coenzyme Q-10, selenium, alpha lipoic acid and grape seed extract help to neutralize the damage from free radicals.
Greater Recuperation - N-acetyl cysteine, phosphatidyl serine and L-glutamine minimize recovery time after exercise and aid in the repair and maintenance of muscle tissue.

Here is what I take in total each day. Some amounts seem odd because they are the combination of amounts form different sources.

Vit A 2500 IU
B-1 100 mg
B-2 100 mg
B-6 300 mg or more
B-12 380 mcg
C 2000 mgs
D3 1400 IU
E 290 IU
K 50 mcg
Niacin 400 mg
Folate 1300 mcg
Biotin 380 mcg
Pantothenic acid 110 mg
Boron 300 mcg
Calcium 1470 mg
Chloride 72 mcg
Chromium 45 mcg
Copper 3.5 mg
Iodine 150 mcg
Iron 18 mg
Lutein 275 mcg
Lycopene 300 mcg
Magnesium 140 mg
Manganses 4 mcg
Molybdenum 160 mcg
Nickel 5 mcg
Phosphorus 110 mg
Potassium 80 mcg
Selenium 80 mcg
Silicon 2 mg
Vanadium 10 mcg
Zinc 35 mg
Asian ginseng 100 mg
Garlic extract 600 mg
fish oil 1600 mg
Glucosamine 750 mg
Chondroitin 600 mg

mg means Milligrams
mcg means Micrograms
IU means International Units

Some of the elements may have negligible value but are listed because they are associated with other important elements and difficult to separate and they are GRAS (Generally Regarded As Safe)

Other TRACE elements are very important.

I also take 975 mgs of Enteric aspirin each morning for the anti-inflamatory effect since my body is riddled with osteo-arthritis. I bleed like a stuck pig.

This regimen includes a High Energy Multi-pack from Costco and 2 B-50 complexes (one is included in the Multi-pack) This regimen costs me about 90 cents per day.

B-12 and Folate can be measured in the blood to verify absorption. When on this regimen, my folate and B-12 levels are optimal. Some people have a difficult time absorbing B-12 through the digestive tract. There are sub-lingual drops available that absorb through the lining of the mouth. In the very beginning, 30 years ago, I got a B-12 shot each week for 8 weeks.

Niacin, a B vitamin, may be a struggle at first. The flush feeling is bothersome to some. You will quickly become acclimated to it. Occasionally, I get the hot face and hot seat from my niacin. Since I know what it is, it does not bother me.

Niacin is very good as helping damaged skin repair. Sun and wind damage will heal much faster with the flushing of the surface capillaries.

Merry Christmas and my best to you all.

Is it okay to take 3 Omega-3 fish oil softgels at once? Each softgel contains 1000 mg of fish oil (including 180 mg of EPA and 120 mg of DHA).

Yes, you can take the fish oils at once... take with food for best results.

I really wouldn't go over 100mg on B6... most medical sources, don't recommend higher. High B6 may cause a neuropathy in some people. We on the PN board don't go over 100mg when using it.

B-6 has its detractors just as many nutritional supplements. There are many different views on max doses. The conservative say 100 mg per day. Most say 200 mgs per day. The aggressive say 300 mgs per day. The latter two also say that it is important to take a balance of the other B's for the B-6 to be effective and less prone to overdose. B-6 taken alone at over 100 to 200 mgs per day can cause peripheral neuropathy.

My regimen was begun at the recommendation of an M.D. Those of us with compromised brains tend to require more B-6.

A doctor who I saw first for a severe flare up of carpal tunnel syndrome also recommended B-6 with a healthy dose of niacin plus the other B's. With this regimen, I have been able to avoid carpal tunnel surgery for over 20 years. At first flair up, the doctor wanted to schedule me for surgery the next day. After describing how much I had improved while waiting for the neuro appointment and taking the increased B-6 and niacin, he decided to wait and see how much more improvement was possible.

To help avoid the peripheral neuropathy, avoid aluminum in any form. It is murder on the nervous system. Aluminum is in some anti-persperants and some antacid formulas.

People who think they need such high doses of B6 may in fact not be converting it properly to its active form pyridoxal 5 phosphate. This is an enzyme controlled action, requiring B2 Riboflavin as a cofactor. Some drugs and genetic conditions also lead to poor conversion.

This may be avoided and high dose not as necessary by using P5P tablets (enteric coated) instead. Even the high dose pyroluria treatments use only about 50mg of P5P version when doing that.
NOW company makes a nice version that is affordable.

more on pyroluria here:
http://www.drkaslow.com/html/pyroluria.html

Signs of high dose B6 toxicity are balance problems, and numbness in the extremities. It is typically time dependent so long term use is more likely to create problems than shorter dosing spans. But we have had people come on the PN forum complaining of doses of 100mg daily, over the years.
So keep that in mind. Some people just can't handle the high doses. If by coincidence you are pyroluric, the high doses won't affect you the same way.

Is it true that brain injury patients should avoid salty foods?