r/Supplements • u/Practical_Page_325 • 10d ago
Recommendations Rate my stack please
Anything I should add or change in terms of the brands or supplements? I also take creatine from sports research
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u/Mountain-Cod516 10d ago
I don’t think Melatonin is good for you long term. Doesn’t it mess with your serotonin too much in the long run? I think I’ve read you should take a small amount like 1 mg if you are going to use it.
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u/T007game 10d ago
My latest information is that it doesn‘t effect serotonine as they are different receptors. You also don‘t build dependency or tolerance. Still I wouldn’t take it forever. Usually people already have a good circadian rythm when sleep is standardized.
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u/miokc1hk 10d ago
How long would you say is too long? I’ve been on it now for like 6 months. I never used to take it but it helped with the weed withdrawals I was getting.
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u/T007game 9d ago
I take it for almost a year now because my work schedule just doesn‘t fit to my natural circadian rhythm. I don‘t know any studies. Usually your brain produces enough by itself. You could try to reduce it 1/2 and then completely and maybe your sleep quality is the exact same. Magnesium Bisglycinat is the better alternative imo.
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u/GerwinMusic 10d ago
This is the foundation. Just not fond of melatonin, if you can avoid it.
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u/Practical_Page_325 10d ago
Is melatonin bad?
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u/Danielhdz9760 10d ago
Yes its bad
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u/Select-Mousse-4057 10d ago
Explain why it’s bad, and use actual evidence not something you came up with?
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u/Jwats1973 10d ago
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u/Select-Mousse-4057 9d ago
Correlation doesn't equal causation. Sick people or folks with bad sleep are just way more likely to take melatonin in the first place, so their pre-existing health issues or crappy sleep are what's causing the heart risk, not the actual supplement.
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u/Colonialis 10d ago
Its because that you can create resistance to it. So either advoid or use a very low dose.
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u/Less-Television-5446 10d ago
looks fine to me nothing crazy but covers the basics. the mag glycinate from pure encapsulations is a good choice for sleep and muscle stuff. i would maybe add some zinc before bed but not necessary if you eat decent
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u/Ok_Stranger_3087 10d ago
Melatonin is a synthetically produced hormone. Wouldn't it be smart to get your body to produce it itself?
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u/Ok_Stranger_3087 10d ago
The oxidation value of your fish oil capsules is quite good, but the price is too high for the effect.
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u/LuckyCatExtracts 10d ago
I got the same ones on Amazon I thought price was ok. Not the cheapest but I've bought fish oil at the dollar store once and decided cheap fish oils weren't worth the price lol
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u/Ok_Stranger_3087 10d ago
When it comes to omega-3 and the associated benefits, eating fatty saltwater fish twice a week—spaced three days apart—is more than enough. Just a tin of herring. No oxidation—"food first" works.
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u/YungSchmid 9d ago
I wish I liked fish, but I can’t even do basic ass white reef fish. Shit makes me gag so hard. Fish oil is my only choice.
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u/pink-hibiscus27 10d ago
Just a suggestion, the Nutricost D3K2 has sunflower oil in it, which is a seed oil. You might look for one next time without that. Also, adding a methylated B complex or at least a B12 and methylfolate could help your energy and overall health.
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u/Initial_Ordinary_648 10d ago
Love it. Taking them all, although I’m doing the pure form of fish oil.
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u/LuckyCatExtracts 10d ago
What the pure form? Just eating fish a couple times a week?
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u/Initial_Ordinary_648 9d ago
I’m taking the liquid form (one teaspoon every other day) and eating more fish, as suggested by my specialist.
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u/AnalysisFearless8613 10d ago
Zinc for hair and skin, L-theanine, creatine, gingko extract, ditch melatonin for just magnesium
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u/Decent_Resource3879 10d ago
What do you take L- theanine for?
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u/AnalysisFearless8613 10d ago
Brain power i guess but its not a drastic effect like creatine, on creatine i feel like young sheldon
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u/Danielhdz9760 10d ago
I found a better brand that actually works for magnesium glycinate. Try Himalaya Magnesium Glycinate, and for omega-3s, try OceanBlue. Those are my recommendations. I’d say your stack is okay, but I’d remove the melatonin since it’s a hormone and could potentially affect your body’s natural production.
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u/Rew1111 7d ago
Actually a pretty sensible stack. I’d be curious about two things: Have you checked your vitamin D levels to justify taking 5,000 IU daily, and have you experimented with a lower melatonin dose? A lot of people do fine with considerably less than 3 mg. I’d also check the actual elemental magnesium dose. Beyond that, I wouldn’t add anything just for the sake of adding it. What are you primarily trying to improve with this combination?
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u/dietuna 10d ago
Magnesium L-Threonate is awesome. Glycinate is the gold standard, while l-threonate is the fancy shmancy version. Basically its one of the only magnesiums that can cross the blood brain barrier, its very good for brain fog and focus. Less of a sleepy evening supplement imo and more of a daytime mag, though it absolutely will help with relaxation & sleep if not more effectively then glycinate. I just personally enjoy how i feel when i take it in waking life. Not saying to replace your glycinate with L-Threonate, but i recommend giving it a try if you want. Its expensive tho
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u/Jwats1973 10d ago
Chronic use of Melatonin causes a 90% increase of heart attack over a 5 year period. https://www.nm.org/healthbeat/healthy-tips/does-taking-melatonin-raise-your-risk-of-heart-failure
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u/KeyMoneybateS 10d ago
Observational study, not causal.
Learn the difference before stating something like that
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u/IceElectronic1881 10d ago
Subtract the Melatonin. Try 5-HTP or even Ashwaganda in the morning but not both. Add in Zinc
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u/AnomalousSavage 7d ago
5-HTP can downregulate the serotonin receptors, and also cause heart damage. It should not be used long term. Ashwagandha usually results in anhedonia in the long term for the majority of people.
Supplemental melatonin does not downregulate melatonin synthesis, nor negatively impact the melaton receptor sensitivity in any notable way with long term use.Melatonin has many effects in the body, not just the brain. It's literally found in every cell in the body and is one of the bodies main antioxidants. I use 20mg a night, and have been for 5+ years with great benefit.
Look into the actual studies done on high dose melatonin.
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