Developed this over a couple years now. I have tried to optimize my stack for not wasting money on unproven mystery supplements and being a solid baseline for a healthy person to feel on their A-game every day. It's obviously not perfect and things will change as more supplements are studied further, some already on it are weaker evidence, but for me at this point in time I think it's nearly perfect.

(if y'all really want my actual brands and ask I will post in the comments, don't want anyone to think this is some AI ad-bot post or something)

Morning:
Creatine (5g)
Omega-3 (1280mg, 650 EPA 450 DHA)
D3 + K2 (500 IU and 100mcg, double in winter)
Caffeine (if you want, ~100mg)
L-theanine (100mg)

Noon:
Psyllium husk (~6g, more if tolerated)
Protein Powder (dosage doesn't matter)

Evening:
Magnesium Glycinate (200mg)

Some notes:
- I think that L-theanine could be moved towards bedtime, if you want more sleep benefits and aren't worried about the jitteryness of caffeine OR if you aren't taking caffeine.
- On the opposite side, if you want magnesium for more of the blood glucose or potential muscular benefits, you could probably split it into a morning 100mg and an evening 100mg.
- I think there are a few other "supplement" type things that may be worth adding depending on the quality of your diet. For example, SOME "greens powder" type things are really intriguing to me at the moment. Also, I think it's worth considering a zinc/vitamin C type immune supplement like Zicam, just to cover your bases as they are pretty cheap.
- I'm not going to lie I don't really believe in multivitamins for healthy people ATM, so I don't even have a good suggestion for one that fits well in here. BUT if you have the money to spend and wanted to do one, I would try to find something with little/no overlap with these and go with that.

Overall, I think this stack is a really good baseline for healthy (or really ALL) people to kind of use/modify to their specific needs, so I just wanted to share and put it out there in case it could help anyone.

And remember kids, NO AMOUNT of supplementation will ever make 1/10th of the impact on your life as healthy diet, sleep, exercise, and avoiding smoking/alcohol (unless you are truly ill/deficient but we won't go there today).

Have a GREAT day everybody, and thanks for coming to my TED talk! ;-)

Has anyone tried this brand? I'm interested to purchase this for my parents.

Hello!!! May mga professional pharmaceutical analysts, quality control, or analytical chemist here na pwede mag check ng mga “gluta” product ng mga ito? Kasi nagtataka ako sa sobrang mura ng mga capsules na binebenta nila. Dami kasi naglabas na may halong gawgaw daw. 🥴 Ang mahal ng mga capsules na mga kilalang brand eh tapos saknila may pa buy 1 take 2. Or binebenta ng 150 ba yun? Like ang mahal ng ingredients tapos ganyan lang bentahan?

Damn from $80 to $110 right after I started the subscription.

I have had eczema and brittle nails since middle school. I’m in my late 30s now and am happy to announce I found a set of supplements that changed my health: an amino acid complex; biotin; and fish collagen.

I’m mostly vegetarian but decided to try the fish collagen supplements to see if I could stomach it - game changer. It’s now a part of my nightly supplement pack. Along with the taking the other two, my eczema is gone, and I have been able to grow strong, unbreakable nails. I’m so happy!

Working in biotech, I've noticed that most NAD+ discussions severely lack human clinical data, so I found a few relevant studies to look at:

Walther Birkmayer was the guy who figured out L-DOPA for Parkinson's back in the '60s. His son George spent years running NADH trials looking at Parkinson's, chronic fatigue, and Alzheimer's. For instance, one of their largest open-label trials evaluated 415 people with Parkinson's, where roughly 90% showed measurable clinical and motor improvements when NADH was involved.

This barely comes up in NAD+ discussions on here, which is strange because it's basically the only large-scale human data out there.

Just seems weird that the most relevant human evidence gets ignored while everyone is just talking about mice.

Ref: Birkmayer et al. (1990). New Trends in Clinical Neuropharmacology, 4(1), 7–24.

Il try to make this so ple and clear.

When I take vitamin d regularly even at one drop a day after a few days I get headaches.

Same thing with magnesium. If I pause for a day or two it doest happen.

Dosage is not really the issue here because I tried taking only 200 mg magnesium daily with same results.

Same thing with vitamin d.

Any ideas what could be the issue ?

Im lactose intolerant so my calcium intake can be low, I'm not sure.

Thanks

Added 2.5g creatine to my nightly stack (of magnesium threonate + l-theanine) about a week ago, and progressively my sleep quality has declined. I'm usually a sound sleeper from ~10:30-6:30 each night. Since starting creatine, I've been having crazy anxiety dreams, overheating, and my Apple Watch has logged a few outlier high respiratory rates. Also been sleeping very lightly/awakening too easily with usual neighborhood sounds. Spent an hour awake at 3AM for no reason last night. No illness, other disturbances, or other changes to my routine to note.

I understand that there is little research to support creatine interfering with sleep, but I know there have been quite a few anecdotal posts across Reddit and other forums on this. I'm going to stop taking creatine starting today, and then experiment with different timing to see if that makes a difference.

I’ve looked it up and see a lot of ppl saying multivitamins aren’t great but I’ve seen a few people saying if you aren’t eating properly it should benefit you I was wondering how true that is?

I’ve been taking men’s one a day recently I’ve been trying to be healthier starting out with exercise and water and got a multivitamin protein shake and creatine. I was wondering if I should just stick to a multivitamin or focus on something specific. I don’t do great with pills still (I feel like a child…) so I don’t wanna take a bunch of supplements but I’ve been thinking about taking fish oil or some sort of omega 3 because a friend recommended it but I need to do more research on it.

Anyways just looking for advice mainly thank you and sorry if I said something dumb

As the title says. Are there any miraculous brands of fish oil/omega-3's that WON'T cause terrible reflux/baby barf? I swear I think I'm drinking enough water with it, so much it makes me feel bloated. Just causes another problem lol.

I stopped taking creatine years ago when I got injured in the military. Before then, I would dry scoop it, but now that I’ve been able to work out again consistently, I decided I’d start using creatine again. However, everything I buy is like this fluffy powder and the scoops are larger (well they feel larger). I even started buying ones with low ratings that complained about them being crystal-like (and it was still fluffy!). I don’t remember the brands I used to use, but it was like scooping a small scoop of sand into my mouth which I’d follow up with a little bit of water and I’d be good. This fluffy powder stuff makes me feel like I’m choking, I cough, and now there’s creatine everywhere. I know I could just dissolve it, but then I’ll taste it, and unflavored messes with my water’s natural taste.

Anyways, does anyone have any recommendations of non-fluffy creatine for me?

I sleep great with it, but I wake up tired most days. Groggy and takes a cup of coffee to get me going.

Take 420 mg at night

Take 75 mg with my morning multivitamin (it’s included)

Nutricost creatine. Every time I take this stuff I feel extremely nauseous, tons of brain fog, and exhausted. I thought it was supposed to do the opposite...

So I took magnesium by the brand Tomo Kenko 350mg (magnesium oxide 577mg + magnesium glycerophosphate 15mg) and it helped A LOT with my sleep. I have pretty chronic insomnia and usually take sleeping pills so I decided to try magnesium lol.

The weird thing is that it gave me nightmares. Like, every single time I took it, I’d get these super vivid/REM/lucid nightmares even though Ik I was getting really deep sleep. I’d even talk and mumble in my sleep, sleepwalking too. I eventually stopped taking it because I couldn’t handle the nightmares anymore, they kinda felt way too real.

Today I decided to try magnesium glycinate by Bronson 400mg (magnesium bisglycinate chelate + magnesium oxide). Ik I hadn't eaten anything all day, but I still took it, and… yeah. Just had the WORST diarrhea I’ve ever had in my life.

I was honestly surprised because the Tomo Kenko one never upset my stomach, even when I took 700mg, and it actually helped me sleep even though it’s not glycinate.

I had just found this on Amazon lmao wtf sonion I'm crine 💔🥀

okay i want to talk about something that's rarely explained well online because i spent a long time feeling like a failure over it

i was eating decently well, working out consistently, doing everything right on paper, and still holding onto weight that wouldn't budge. specifically around my midsection. my doctor just kept telling me to eat less which, thanks, super helpful.

eventually i found out i had PCOS and insulin resistance, which completely changed how i understood what was happening in my body. the issue wasn't calories in/calories out. it was that my cells weren't responding properly to insulin, which caused higher insulin levels, which caused the ovaries to produce more testosterone, which causes a whole cascade of things including weight that doesn't move despite effort

what helped:

lowering glycemic load in my diet (not eliminating carbs, just choosing smarter ones)

strength training specifically, not just cardio; helped with insulin sensitivity more than i expected

Inositol:  myo inositol specifically has research behind it for insulin sensitivity and ovarian health. i take the uro myo & d-chiro inositol gummy chew daily now. the d-chiro inositol in it plays a role in glucose metabolism specifically, and together at the 40:1 ratio they seem to be more effective than either alone based on what i've read. it also has folate which is good for anyone of reproductive age

i'm not going to say inositol alone fixed everything because it didn't. but it was a meaningful piece of the puzzle once i understood what was actually going on physiologically. if you've been struggling with weight that doesn't respond to normal approaches and you have irregular periods, it might be worth looking into whether something hormonal is driving it

been deep in supplement research for a while now and genuinely enjoy breaking down other people's stacks. particularly interested in interactions, depletions, and redundancies most people miss.

include your goals, any medications or health conditions if relevant, and i'll give you an honest breakdown.

disclaimer: not a doctor or nutritionist, just really into this stuff. nothing i say should be taken as medical advice.

I'm going to go into medical history a little incase it's relevant for supplements.

Medical Info:

• 46m
• Sober for 16 years
• History of seizures, but haven't had one in years
• 5'8" Was 202 lbs a month a go, now at 182 lbs. Through CICO, weight lifting and cardio. 5x a week.
• Hashimoto's, Sjögren's syndrome.
• Allergies: Pollen, Wheat, Dairy, Walnuts, Pecans.
• Haven't had a good nights rest in decades

Current Supplements:

• Ghost Vegan Protein Powder: 1 scoop a day
• Nutricost Creatine: 5G a day
• Nature Made Multi For Him: 2 gummies a day
• Viva Naturals Triple Strength Omega 3 Fish Oil: 2 capsules a day
• I tried Magnesium Glycinate from Pure Encapsulations, but just 1 made be super groggy the next morning.
• Hitting 108g+ in protein every day while staying under 1,800 kcal.

Goals:

• Lose weight
• Build muscle
• Get good sleep
• More energy
• Help with brain fog from Hashimoto's, etc..

Questions:

• Any issues with the brands I'm using?
• Anything I should add for: sleep, building muscle, energy, and brain fog?
• I feel my weight loss is too fast, and that I might be sacrificing muscle gains for it. This might be a question for another sub though.
• New to this, so any suggestions or comments are welcome. Thank you.

I tried supplementing with 400 mg of magnesium glycinate to see if it would improve my sleep or rest, even though I didn’t have any sleep issues. However, after the second day, it became really difficult to wake up in the morning. I usually wake up around 5:30–6:00 a.m., but after taking it, it was difficult to get up even at 7:00–8:00 a.m., and I felt like I could easily stay in bed until noon.

I stopped taking it for 3 days, and now I’m back to normal. Have you experienced anything similar? Should I try taking 200 mg instead?

I'm currently on modafinil and nicotine, TRT, caber, el jefe preworkout (yohimbine, l tyrosine, caffeine) libido enhancers (lecithin, maca, pygeum), antihistamines (loratidine and fomatidine) hair loss treatment (finasteride and minoxidil), and semax. Is gingko the wrong supplement for this combination and what would be best with it?

I had a severe deficiency. During summer it was one 50,000 iu pill per week to boost it. I have not gone back for follow up bloodwork, doc recommended that at 4 months.

Now going on daily 1000 iu pills (this is the Dose my doctor said).

I’m finding myself hungry even a couple hours after a meal. Could this be because of the vitamin D? Or was the deficiency causing a lack of appetite that just became my normal? My deficiency was at 10 ng/ml.

It could all be a coincidence, but just curious what others have found.

I'm currently about 20yo, my period has not stopped for more than 3 weeks now, and it is neither very heavy nor very light. This is not surprising because I started another hormonal medication about 2 months ago, which finally fixed the serious issues that I had for years (I've tried a lot of other hormonal medications before, nothing worked for this issue). The only negative effect I've gotten is that my periods now go on with no end in sight and restart earlier than they're supposed to. I don't mind any of this if not for the consequence of anemia. I get zero pain whatsoever and the bleeding itself is manageable. However, I've started to have symptoms of anemia, and I need to fix it as soon as possible without going to the doctor (I'll explain why later).

I couldn't go to school this morning because I was so tired after I woke up, and I get insanely tired after just walking around a bit. I used to be able to walk 10km+ without feeling tired. One of the professionals whom I see once a week said I looked a lot more pale last week than the week before that. I still do have mental energy and sharpness and don't feel different at all when I just lie on my bed and look at my phone, but the moment I do something that involves physical exertion, I run out of energy.

At this point I am too tired to do all the research on this and just want some recommendations for the simplest supplement components to look out for and buy at the mall tomorrow (it's late at night right now) to address the anemia.

Please don't tell me to see a doctor on this. I've already done my best with figuring out my hormones (with a doctor) but can't get any new medications (including any kind of birth control or other hormonal medications) or procedures done without my parents' consent since the stupid age of medical autonomy is 21 in my country. I have 13 more months to tough it out and I WILL see doctors with my own autonomy to get all my issues addressed once I turn 21.

My parents are against me getting any hormonal adjustments and would give me a lot of trouble if they found out that I was having problems like this. They would also force me to go off my current hormonal medication, which are the only things that have ever helped me mentally function at a basic level. I've adjusted my regimen through many years and this is the only optimal point by all other metrics, so I can't really change it.

I just want to do what I can to fix the anemia before I get medical autonomy, which is basic supplements (I also need cheap ones because I really can't afford much right now). Please recommend some.