Hello

[Zyklon]

Holiday walking theory confirmed.

D3: 69.17 ng/mL (2 months ago 57)

That increase explains magnesium drop. Lets see if I can maintain that level with 3000IU D3. Preparing new regimen.

100 mg mag with d3, 100 mg midday, 100 mg 9 pm. All tests between 9-10 am. No breakfast, no supplements before.

Achievement complete: Rebif without anything else and no side effects

[jimmylegs]

hypothesis supported rather than confirmed i think
so is the new regimen what you've described below ie 100mg mag with d3 in am, 100mg mag midday, etc? or is that what you'd been doing since last 57 ng/ml test result?
good to hear about consistent pre-test routine.
congrats re sx-free rebif dose!

[Zyklon]

After 57ng result I increased to 3 x 100 mg magnesium citrate from 2 x 133 magnesium oxide. So this must be related with D3.

[jimmylegs]

ah yes i remember that now. need a table of your various regimen tweaks and test results over time, in one place lol.

[Zyklon]

I will prepare ;)

[jimmylegs]

yay!

[Zyklon]

Hair loss and surprise serum biotin result: 140 ng/l, starting supplement.

When I have time, I will post some intake vs change graphs.

New Regimen:

25 mg iron biglycinate on monday/wednesday/friday/sunday before breakfast, right after wake up
3000 IU D3 + 200 mg (doubled) magnesium citrate + 100 mcg vitamin K2 daily after breakfast
Solgar Milk Thistle daily after snack 10:30 AM (Until box finishes)
100 mg magnesium citrate daily after lunch
Solgar VM 75 on tuesday/thursday/saturday after lunch
1000 mcg B12 and B50 complex on monday, friday after lunch
22 mg zinc pikolinate on monday/wednesday/friday/sunday after lunch
Solgar Advanced Antioxidant on monday/wednesday/friday/sunday after snack2 16:30 PM
100 mg magnesium citrate daily after dinner
1000 mcg biotin before sleeping

[jimmylegs]

zinc picolinate right? stop messing ppl up lol

if the return of hair loss coincides w addiition of iron, after improvements while just using zinc, might be worth tweaking the intake ratio a little. while your intake looks decent based on daily upper limit recommendations (eg 45mg for iron vs 40mg for zinc), recall those zinc levels also still leave something to be desired.

also potentially of interest:

New perspectives on the regulation of iron absorption via cellular zinc concentrations in humans
http://www.tandfonline.com/doi/abs/10.1 ... ode=bfsn20
"This review provides evidence that much of the massive extent of iron deficiency anemia in the world may be due to an underlying deficiency of zinc. It explains the reasons for predominance of cellular zinc status in determination of iron/zinc interactions and for the first time thoroughly explains mechanisms by which zinc brings about these changes."

would be interesting to check out the studies included in this review, and what may have been published since.

[NHE]

Hair loss and surprise serum biotin result: 140 ng/l, starting supplement.

When I have time, I will post some intake vs change graphs.

New Regimen:

25 mg iron biglycinate on monday/wednesday/friday/sunday before breakfast, right after wake up
3000 IU D3 + 200 mg (doubled) magnesium citrate + 100 mg vitamin K2 daily after breakfast

Hi Zyklon,
Are you certain that the K2 is 100 mg? K2 is usually dosed in mcg.

[Zyklon]

Thank you NHE. It is mcg.

[jimmylegs]

personally, am still on the fence re *supplemental* k2. not a fan of supplementing things that ought to be the product of biosynthesis. yes, vit d3 is a logical exception in and of itself.

my reading to date on dietary contributions to the composition of gut flora and associated biosynthetic potential suggests that supplemental k2 should not be a requirement (i exclude high dose supplementation scenarios).

it would appear my strictly vegan diet leading up to my dx would have been less than ideal for k2 biosynthesis, while my much more varied omni diet since dx likely provides adequate k2 for my own needs.

i can see that high supplemental d3 doses, esp in the context of a diet not set up to optimize the composition of the gut biota, could be expected to demand a higher intake of k2. to me this begs the question how do nature's highest dietary sources of vit d3 stack up in the k2 department?

however for cod liver oil, providing 1350IU per tablespoon of vit d3, i find no info on k2 content (although goose liver is given as highest food source of vit k2). more data needed!

[Zyklon]

Well I don't know if it works or not, no testing available. I will stop K2 soon since calcium level is decreasing. Same goes for milk thistle, liver is much better.

For everything I can not get tested, low dose trial and error. Milk thistle is a good example. Maybe it helps my liver, maybe not. No side effects so all I waste is my 10 dollars if it is not good.

[jimmylegs]

a smart approach where testing is not available. good to hear calcium is on its way down. there's good science where liver health and zinc are concerned, i'll hope for continued improvements as that level comes up

how random (or not). i search on serum zinc liver enzymes, and this turns up in the top scholar results:

BMI and levels of zinc, copper in hair, serum and urine of Turkish male patients with androgenetic alopecia (2014)
http://bit.ly/2vF3UGQ

Serum.............Patients...............Controls
Zinc (mg/L)......63.51 ± 19.71.......88.96 ± 16.91
Copper (mg/L)..97.06 ± 18.85.....135.12 ± 11.05

that's looking like some pretty nice serum zinc levels at +2SD

oddly, copper zinc ratios for both patient *and* control groups both look iffy (ie ~1.51 vs 0.7-1.0)

[Zyklon]

a smart approach where testing is not available. good to hear calcium is on its way down. there's good science where liver health and zinc are concerned, i'll hope for continued improvements as that level comes up

how random (or not). i search on serum zinc liver enzymes, and this turns up in the top scholar results:

BMI and levels of zinc, copper in hair, serum and urine of Turkish male patients with androgenetic alopecia (2014)
http://bit.ly/2vF3UGQ

Serum.............Patients...............Controls
Zinc (mg/L)......63.51 ± 19.71.......88.96 ± 16.91
Copper (mg/L)..97.06 ± 18.85.....135.12 ± 11.05

that's looking like some pretty nice serum zinc levels at +2SD

oddly, copper zinc ratios for both patient *and* control groups both look iffy (ie ~1.51 vs 0.7-1.0)

Majority of Turkish men (was one of them) do not take care of themselves. I believe malnutrition is very common here.

GYM is going surprisingly good. I maintain body weight of 68-69 kg, BMI 22.2, %21-22 body fat. Total fat still decreases.

My sleep and wake times are messed up. I have acid reflux and I believe it is neurological since I have pons and medulla oblongata lesions. It makes sleeping not easy with coughing. I found this:

http://www.medscape.com/viewarticle/717460_5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122810/

So I have decided to use 3 mg melatonin. 1 hour before bedtime, 11:00 PM.

I get tested for vitamin A, 61 mcg/dL. So solgar advanced antioxidant + vm75 is not likely an overdose.

Updated regimen:

25 mg iron biglycinate on monday/wednesday/friday/sunday before breakfast, right after wake up (K2 gone)
4000 IU D3 (I want to maintain 69 ng/mL) + 200 mg (doubled) magnesium citrate daily after breakfast
Solgar Milk Thistle daily after snack 10:30 AM (Until box finishes)
100 mg magnesium citrate daily after lunch
Solgar VM 75 on tuesday/thursday/saturday after lunch
1000 mcg B12 and B50 complex on monday, friday after lunch
22 mg zinc picolinate on monday/wednesday/friday/sunday after lunch
Solgar Advanced Antioxidant on monday/wednesday/friday/sunday after snack2 16:30 PM
100 mg magnesium citrate daily after dinner
3mg melatonin daily 1 hour before sleeping (new)
1000 mcg biotin before sleeping

Cheers, take care ;)

[jimmylegs]

when i lost sleep due to coughing and acid reflux, i was reduced to sleeping upright in a chair to try to keep it under control. at its worst i had dry heaves. at the clinic, the technicians commented they'd never heard such a terrible acid reflux cough.

then finally one day the light went on. it amazes me that it took me a YEAR to figure out. i was taking magnesium BISglycinate immediately before bed. i'd taken magnesium before bed for ages with no consequences to it didn't twig that the new form was causing a problem.

then my doc gave me a lifestyle brochure re GERD and it said to stop x y and z behaviours which RELAX THE LOWER ESOPHAGEAL SPHINCTER and i suddenly thought omg i'm washing my LES in relaxant magnesium in a highly absorbable form every night like a MORON. so i stopped. cough cleared up.

now i only take magnesium *before* a meal, to make sure my food pushes it of my stomach and down into my intestines where it is properly absorbed anyway. these days, i never take mag on an empty stomach and especially not before lying down.

maybe if you take your mag before your meals the reflux could settle down? could be worth a try. esp if you have been suffering the way i did omg.

also, i can't find the study but at one time i had figured out that b12 levels were naturally higher in the pm. right now i can only find one old study saying no variation, and another (in baboons!) suggesting pm elevation. perhaps you could trial the effect of moving 1000mcg b12 to after snack, and/or reducing daily dose.

glad gym is going well! ttfn