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04-30-2008, 08:31 AM
| #1 (permalink) |
| Rank: New Member Experience: > 1 Year  Join Date: Mar 2008 Location: Right behind you
Posts: 44
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Gender:  |  B-12 or B Complex? I've heard people say i need B-12, then i've heard people say they reccomend B complex. In your opinion, to assist with weight lifting 6 days a week what do you think would be best? |
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04-30-2008, 09:04 AM
| #2 (permalink) |
| Rank: Bantamweight Experience: > 1 Year  Join Date: Jan 2007
Posts: 933
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Gender:  | I don't think you need either, but if you choose to do one, then go with the B-Complex. The B vitamins work better together. One thing to look out for with B-12 is the form. Cyanocobalamin has to be converted to methylcobalamin by the liver before it can be used. And most of it doesn't make it through that process. If you go with high doses of B-6, pyridoxine HCl is hepatatoxic. I don't think it's a big deal, but P-5-P is a better form if that's a worry. I've been taking NOW's Adam multivitamin and I love it. It has a lot of the B vitamins in the good forms. It uses methylcobalamin for the B-12 which is super rare in a multi just because it's so much more expensive. If you have a good multi, then I don't think you need to worry about vitamin B supplementation. The Adam multivitamin has as many (variety & quantity) B vitamins as most B-Complex supplements. |
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05-07-2008, 03:08 PM
| #6 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 4,813
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Gender: | Ross I just wanted to warn you that consumer lab found that the Now ADAM multi didn't break apart properly in it's test for disintegration. Tabs are required to disintegrate in less than 30 minutes in standard lab tests. They took over 40. This was in 07... You may want to do a home test to see if they still have that problem and if they do I woudn't buy them...they could pass through your gut largely intact. I'll explain how to test them if you want. BTW...I usually test tablet brands for this whatever I buy and I have found certain things that hardly break down well at all so it does pay to be sure. |
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05-07-2008, 03:56 PM
| #9 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 4,813
Country:
Gender: | It's real simple but you need an immersion thermometer. Like the kind you use for cooking candy and such. Should be able to get one of those at most big grocery stores or wherever. Just use a cup of so of white vinegar. Again...super cheap at any grocery store. You want to heat it to around 98 degrees. A hot plate probably works best but you can use the stove in a pinch. You just need to make sure that the thermomether doesn't touch the bottom in any case becasue it will be hotter. And you make sure the tablet never touches the bottom too. Once you heat the vigegar to the right temp just drop in the tab and start stirring it around. You have to keep agitating it the whole time. See how long it takes to break down. It shouldn't go longer than 30 minutes. You need to ensure that the vinegar stays at the proper temp during the test. Keep in mind that "time-release" tabs won't work well for this since they are designed to release their ingredients slowly. But at the same time any tab is not going to stay in the gut forever if it doesn't break down in time. There is no way of knowing how long exactly of course....I'm just going by the standard industry USP test. Most good ones only take a few minutes. It can be a pain for the ones that take a long time but you only need to do them once and you can probably be assured that it's ok. This home test is obviously not as good as a lab test but it should ferret out the bad ones pretty well. There actually have been lots of cases where tab products are reported to pass through undigested. There is a certain manufacturing process that needs to be used and if corners are cut you can end up with a worhless prodcut. I can also just check on you guy's brands to see if I find a report on them.. BTW, if you check the NOW foods site they have a little thing on disintegration basically saying they no better and because of "natural" ingredients the purposely design their tablets to disintegrate slower, blah, blah, blah...quite frankly it sounds like double talk and bullshit to me. The reason there are industry standards is so that companies don't just apply whatever "theory" they want as an excuse for widely varying times. They said though that they had some ADAM's independantly tested and it ranged between twenty and forty minutes. Anytime a sup company says something like "that only applies to some OTHER companies" it gives me a bad taste in my mouth. http://www.nowfoods.com/index.php/Ho.../item_id/92603 BTW, I am not going to get into a debate over nutrient absorption because it would be pointless. If anyone is concerned use the test...if you are not...then don't. Most multi's are designed for overkill. I simply expect a tablet, if I'm using one, to disintegrate quickly whereby enough of everything should be absorbed. I've seen huge detailed debates over this and it gets completely ridiculous over a sup. Last edited by Eric3237 : 05-07-2008 at 04:48 PM. |
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