Gastric Bypass Surgery Support Group

Vital Vitamins and Supplements
If there’s one question we are asked more than any other (besides the ones about poop), it’s this: What vitamins should I take? Unfortunately, there’s no one brand or pill that combines the recommended amount of every vitamin, mineral, and nutrient, but some are close. We’d love for you to get everything you need from your diet, but if your diet is less than perfect, consider supplements (either as a pill or a liquid). Here we’ve listed our recommendations to make your body and mind stronger, healthier, and younger.

All of these should be in divided doses. Take half in the morning and half at night to keep a constant vitamin level in your blood during the day.
Vitamins Optimum
A Don’t take more than 2,500 international units (IU) a day (unless you have an eye condition called wet macular degeneration).
B Get at least the daily value (DV) of all the Bs plus a little more of these:

B1 (thiamin) 25 milligrams (mg)

B2 (riboflavin) 25 mg

B3 (niacin) At least 30 mg, and lots more if, after speaking with your doctor, you find you have elevated lousy cholesterol (LDL) or trigylcerides

B5 (pantothenic acid) 300 mg

B6 (pyridoxine) 4 mg

B9 (folic acid or folate) 400 micrograms (mcg)

B12 (cyanocobalamin) 800 mcg

Biotin 300 mcg
C 800 mg or 50 mg twice a day if you’re taking a statin drug.
D 800 IU if you’re under age 60; 1,000 if you’re age 60 or older.
E 400 IU in the form of mixed tocopherols (check the label). Reduce to 100 IU from supplements if you’re taking a statin drug.
K You should get enough in a normal diet.
Minerals Get a daily value of all the usual suspects in your multivitamin, plus these in the quantities listed below.
Calcium This comes from many sources, so total all of them up and get at least 1,600 total mg for women, 1,200 mg for men.
Magnesium 400 mg
Selenium 200 mcg
Zinc 15 mg
Potassium Four servings of fruit along with a normal diet should do it.
Vitamin-Like Substances Where to Find Them
Lycopene Tomato sauce; aim for about 10 tablespoons a week.
Lutein Leafy green vegetables, corn, and egg yolks.
Quercetin Onion, garlic, celery, apples, and blackberries.
Acetyl L-carnitine This comes in dehydrated beef protein that’s not so appetizing, so we recommend a supplement of 1,500 milligrams.
Omega-3 Either 1 gram (g) of distilled fish oil or six walnuts, preferably 25 to 30 minutes before lunch, and again before dinner. Or 4 ounces of nonfried fish three times a week.
Cinnamon Your spice rack; aim for 1?2 teaspoon a day.
Capsaicin Red chili peppers; for appetite suppression -- the more the better.
Curcumin Turmeric -- it’s a spice on its own, but is also found in most curry powders and some mustards (check the label).
Posted on 01/14/08, 01:01 pm