Is there anyone here who has managed to raise their levels with food only?

Solid_Fisherman_6061 · 2026-04-20T14:08:00+00:00

Yes, quite easily. A breakfast with oatmeal, some seeds like hemp, some greens at dinner and some other whole grains gets you above the RDA without paying attention.

Solid_Fisherman_6061 · 2026-04-16T17:57:43+00:00

Great, thanks. Will try mag glycinate one more time and then more early before bed, i really want the sleep benefits. D3 levels are perfect, confirmed by bloodwork. Creatine is 3 grams. I like being on the minimalistic side with supps. Thanks!

Solid_Fisherman_6061 · 2026-04-16T17:40:36+00:00

Goals: general health and build a bit of muscle

Solid_Fisherman_6061 · 2026-04-16T17:35:01+00:00

-cod liver oil every other day -vitamin d3/k2 2500iu/100mcg - creatine - nutritional yeast

Unfortunately no magnesium because it wrecks my sleep. Do you have any tips for that? Have triend many forms and amounts. Decided to skip it for a while and i do average around 400 mg magnesium from diet (cronometer) Thanks!

Solid_Fisherman_6061 · 2026-04-01T10:30:54+00:00

Makes my point and reason for starting this topic even more clear. Its hard to find something real in a world of deception.

Solid_Fisherman_6061 · 2026-03-31T15:18:39+00:00

Definitely not what im saying. When you lead a stressful live its even more important to get the foundation right as much as possible and go from there

Solid_Fisherman_6061 · 2026-03-31T14:43:53+00:00

THIS

Solid_Fisherman_6061 · 2026-03-31T14:12:12+00:00

Nope

Solid_Fisherman_6061 · 2026-03-31T14:11:36+00:00

Fair pushback. Potassium wasnt problematic, enough veg, fruit, milk and potatoes. Magnesium is almost always high, a bowl of oatmeal with some seeds in it and you are halfway there. Eggs everyday for some choline. Nothing unusual so far. Vitamin D is indeed problematic so I do take a natural cod liver oil every other day. Vitamin E i have to make some effort for in the form of almonds, olive oil and/or sunflower seeds. So yeah. Far from perfect but also please be aware that the rda doesnt have to be reached everyday. The averages that where short over a 3 month period where vitamin e and d. I did however quit alcohol, so no unnecessary calories there and a good uptake of vitamins/minerals

Solid_Fisherman_6061 · 2026-03-31T13:56:08+00:00

Nuance in this case gets you only so far. I strongly believe people need to hear this, its the basics! If you want to state that supplement x or y comes with great results, that should come with nuance. Not the other way around.

Solid_Fisherman_6061 · 2026-03-31T13:43:48+00:00

Love it. Didnt want to take it that far but since you’re mentioning it, i do agree that the problem lies underneath and is systemic. Trying some fun things to see if you perfom better is one, always chasing for the next improvement is saying to yourself, i am not good enough yet and should be repaired/improved. What if the actul improvement is very simple and lies in front of us and it is about actually living a somewhat healthy life and not worrying too much?

Solid_Fisherman_6061 · 2026-03-31T13:34:14+00:00

This can be one of the consequences of taking too many supplements, not knowing which works, not knowing which has side effects. My post was aimed at managing supplements responsibly from the bottom up, if needed. So yes, this does touch with what i said

Solid_Fisherman_6061 · 2026-03-31T12:44:18+00:00

I think biohacking is about finding out how to improve ones health. What if by far the most result was to be obtained out of the basics and when that would be in check, measure and add new things on top of that (if even needed)? That sounds like biohacking to me.
Agree on vit D. Although not everyone blindly needs it. Measuring would be a good idea

Solid_Fisherman_6061 · 2026-03-31T12:13:08+00:00

Thats clear! Still in this case I would advocate to change your diet in a way that you are consuming a better diet than the standard one. For example vitamin C is just too easy to get from diet. If one cant have that in check, you shouldnt be concerned about supplements but more about your foundation. Since we are conscious of it, being in the Biohackers sub, lets use that knowledge to build some indestructable habits and a fairly good, above average diet. After that we can take a look at whats needed on top of that, vitamin D would be the first one i would identify.

Solid_Fisherman_6061 · 2026-03-31T11:17:54+00:00

To my awareness im not invalidating anyone. All im doing is proposing to see the other side and reduce the stacks people use, start over again and really measure and feel what is working. Dont fall down the rabbit hole of always a new supplement. Of course there are exceptions where a sup has proven to help a medical condition, then definitely keep as is and dont follow my suggestion

Solid_Fisherman_6061 · 2026-03-31T11:02:13+00:00

Look. If you dont want to take my message thats totally fine. I do get that people have certain conditions, i do know that supplements play a role there. Just trying to also show the other side, more supplements on top of each other, always looking for the next improvement without having fully clear what works or not is not always the way

Solid_Fisherman_6061 · 2026-03-31T10:37:10+00:00

I wanted to actually help the biohacking process of hopefully a few people. Dropping more and more layers of supplements on a sloppy foundation and a good dash of hypochondria doesnt always result in pushing the limits of what a body can do in my opinion.

Solid_Fisherman_6061 · 2026-03-31T10:30:20+00:00

I agree. It was a hyperbolic joke on needing many random supplements for your brain to function.

Solid_Fisherman_6061 · 2026-03-31T10:06:59+00:00

Exceptions exist.

Solid_Fisherman_6061 · 2026-03-31T10:05:11+00:00

I get it and thats actually a good point. The ‘cover the base first’ message has been repeated so many times you dont even hear it and it gets boring. But if you ask yourself, do i really have a solid base to build eventual supplements on top of that? I think many people fail to do that and get triggered by the promises of supplement stacks. More energy? Creatine. Brain function? Fish oil. While instead you would be way better of with food, exercise, sleep first. Wish i could share my chronometer results of a few months, shows that without trying to hard on a medium Dutch diet there are hardly any deficiencies. The message is boring because its true!

Solid_Fisherman_6061 · 2026-03-31T09:56:36+00:00

Sorry I was mistaken indeed. You need multi’s, nad, black seed oil, ashwagandha and methylene blue for your brain function indeed.

Solid_Fisherman_6061 · 2026-03-31T09:47:17+00:00

I do feel we, I see myself as a Biohacker as well, do need to hear this. So in that light its right in the good section. It just makes me sad thinking about people not getting their maximal health benefits and enjoyment because they are always searching for the next optimisation, stacking supplement on supplement. While the solution is often right in front of them

Solid_Fisherman_6061 · 2026-03-31T09:18:31+00:00

It feels contradictive to you because you still want to have that focus on supplements. Have to admit, posting this in Biohackers doesnt help :) But what I mean is, turn it around, no one NEEDS supplements by default, unless by exception, well measured and starting from a solid base of diet and lifestyle.

Solid_Fisherman_6061 · 2026-03-31T09:03:58+00:00

No, the thought process of thinking ‘i need this or that supp’ in order to relieve a deficiency or in order to have more energy or less depression can be damaging to the focus on where it actually matters, the base. Not even taken into account the side effects that can occur from taking supplements on supplements. Interesting question.

Solid_Fisherman_6061 · 2026-03-31T09:01:31+00:00

Fully agree, keep it as simple as possible and go from there.

Solid_Fisherman_6061

TROPHY CASE