health
Current Supplements
Last updated: 7/19/2026
Current Supplements
Active Stack
| Supplement | Dose | Form | Timing |
|---|---|---|---|
| Magnesium Glycinate | 400 mg | — | Before bed |
| Vitamin D3 | 5000 IU | Cholecalciferol | With largest fat-containing meal |
| Vitamin K2 | 100 mcg | Menaquinone (MK-7) | With D3 |
| Creatine Monohydrate | 5 g | Powder | Daily (timing flexible) |
| Multivitamin | 1 serving | — | Daily (contains B12 — explains B12 912 pg/mL on [[2026-05-14-panel]]) |
Notes
- Magnesium glycinate is also part of the [[sleep]] system — taken ~2 hours before bed for sleep onset and restlessness.
- D3 + K2 are taken together (K2 directs calcium from D3 into bones rather than arteries).
- Budget: comfortable with $30-40/month on supplements.
- Previously took ~2 mg melatonin daily for an extended period; stopped ~February 2026.
Under Consideration
- L-theanine and glycine are Phase 2 candidates in the [[sleep]] system experiment (EXP-2026-03-22-0003).
Recently Added (EXP-2026-04-06-0008)
| Supplement | Dose | Form | Timing |
|---|---|---|---|
| Iron Bisglycinate | 25 mg elemental | Iron bisglycinate chelate | Morning, empty stomach |
| Vitamin C | 250 mg | Ascorbic acid | With iron |
Protocol notes:
- Take on empty stomach (1hr before or 2hr after food)
- At least 2 hours before magnesium (bedtime), calcium, or dairy
- If GI issues: drop to every other day
- Baseline ferritin: 26 ng/mL (Apr 1, 2026). Target: >75 ng/mL.
- Interim retest: ~June 1. Final retest: ~August 1.
Added 2026-05-18 (post May 14 panel — see [[2026-05-14-compiled-plan]])
| Supplement | Dose | Form | Timing |
|---|---|---|---|
| Selenium | 200 µg (2× 100 µg) | L-selenomethionine (NOW Foods) | With breakfast |
Rationale: TSH 1.71 → 4.35 mIU/L rise (Jan → May 2026) + confirmed family history of thyroid disorders. Selenium is a deiodinase cofactor with TPO-antibody-reducing evidence in Hashimoto's. Chronic upper limit 400 µg/day — do not exceed.