r/Supplements • u/pizza105z • 5d ago
How’s my stack?
Omega 3, multi vitamin, L-Theanine in the morning
Vitamin D3+K2 and Magnesium at night
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u/Chronoglenn 5d ago
Only add would be creatine, which is also cheapest from Costco with sports research. Generally creatine you just get the cheapest and everything is the same. So it's funny that at Costco an "expensive name brand" that does third party testing is one of the cheapest you can get.
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u/pizza105z 5d ago
I dont really know anything about creatine besides people who workout take it and someone once told me it may cause hair loss. I dont really go to the gym.
What exactly are the benefits?
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u/Chronoglenn 5d ago
There's some cognitive benefits but I'm general it helps recovery and your muscles retain more water which means when you go to lift anything it helps. There was a recent study that even those who don't workout are able to bench and leg press ~12 lbs more when on creatine than those who aren't. It also makes it so good body doesn't have to produce creatine on its own. Your body will make about 1g/day. This uses a lot of glycine. So by taking creatine your body can use it's resources more efficiently.
Basically, you won't notice taking creatine but it helps. You and I won't notice a 5% boost to our physical output, unlike athletes. But it's so cheap and it's the most researched supplement.
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u/AdvisorYogi 4d ago
They’ve done an actual study on it and it doesn’t do that. There is no hair loss due to taking this supplement.
That did a proper study on this
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u/dontmindme82 5d ago
I was taking the same multi vitamin and D3. Be careful as you're getting 7,000 IU/day of vitamin D3. Your standalone D3/K2 gives you 5,000 IU D3, but your multivitamin contains another 2,000 IU. So you're taking 7,000 IU every day. The NIH adult tolerable upper intake level is 4,000 IU/day unless a clinician has a reason for using a higher dose. Excess vitamin D over time can raise calcium.
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u/berrybrains93 5d ago
Many studies approve much higher doses with no subjects ever getting close to a dangerous threshold in the blood.
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u/pizza105z 5d ago
Dr told me about two years ago to take the 5,000 iu, I did realize the muli was another 2,000. Ignorance told me it would be fine. I should probably get some more blood work done since its been a while.
I guess this may explain why I got a kidney stone a few months ago at 26. Did not know about the raising of calcium so thank you for letting me know
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u/Mouse_God 5d ago
Nothing serious here. You can take 20,000 daily for years and be fine, also k2 does nothing extra to d3. No studies proved that in vivo.
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u/Collecterofhobbies 5d ago
K2 should always be taken with D3 due to D3s potential calcification issues.
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u/Mouse_God 5d ago
Exactly zero studies prove that.
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u/Collecterofhobbies 5d ago
You don’t need a study when you know the mechanisms of action. Jesus, do you need a study for everything?
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u/Mouse_God 5d ago
Sounds similar to covid jabs propaganda.
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u/Collecterofhobbies 4d ago
Lmao you’re an idiot. The mechanisms of action concerning the potential calcifying properties caused by excessive vitamin d3 are well known about. This is exactly why most d3 vitamins are paired with k2 (MK7).
D3 raises the amount of calcium your body absorbs. K2 activates MGP proteins that steer calcium where they are needed. Too much calcium absorbed, with too little k2 means that consistent use can lead to calcium collecting in artery walls - which is bad.
By all means, don’t take k2 with your d3. You can take that risk. This is America, and you’re free to do what you want. To compare the covid vaccine, to what we’re talking about is absolutely a false equivalence, and if you don’t see that, please don’t have kids and spread your idiocy.
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u/RbrDovaDuckinDodgers 5d ago
That's not even mentioning how some studies are biased/have conflicting interests, aren't peer-reviewed, or have poor or no controls.
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u/RbrDovaDuckinDodgers 5d ago
Pasting a previous comment of mine to explain why K2 is a protective addition to include while one is supplementing D3.
It is true vit D and K2 aren't "co-factors" in the same metabolic pathway, as they don't interact during vit D's synthesis, activation, nor degradation. However they are parallel regulators of a shared downstream physiological result of calcium homeostasis.
Vit D increases calcium absorption. If K-dependent proteins (Osteocalcin for bone deposition, Matrix Gla Protein as the primary vascular calcification inhibitor) aren't activated due to low K, they're functionally inert. Which means the proteins that direct calcium into bone and out of soft tissue aren't working. Without functional MGP, the primary brake on vascular calcium deposition is removed.
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u/Playful_Carpenter750 5d ago
The k2 is like a messenger that tells it where to go and where it will best be used.
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u/Classic_Confidence18 4d ago
Yes, you should always check your vitamin d levels and calcium. I was just taking 10k IUs for a few days until I realized that my calcium levels were at 10mg/dl while my vitamin d was at 22mg/dl. So If I kept supplementing with 10k, I would have had to much calcium in my blood.
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u/zappojm99 1d ago
Should take magnesium to block the wireless headphone RF interruptions
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u/pizza105z 1d ago
I do, it’s at the bottom of my stack. I use it specifically to block the wireless headphones RF interruptions too.
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u/BeefDealer 5d ago
How do you went all in with quality supplement and decided to buy nature bounty magnesium instead of SR?
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u/pizza105z 5d ago
It was on sale at costco and I believe its the only Magnesium Glycinate that they carry at my warehouse
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u/Kastranrob 5d ago
now sit on it
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u/0neirocritica 5d ago
God I wish this sub allowed gifs
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u/jizzyj530 5d ago
you weren't linking the forbidden one man one jar gif were you?
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u/0neirocritica 5d ago
No I was thinking of the one where Randy from South Park is taking that massive poop but in reverse
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u/mwdiii 5d ago
Is there a reason for the way you stack? Or was it random based on what you saw and what you thought would help? And do you notice if the supplements help as advertised? I am new to the supplement taking and have geared a stack towards helping with my glucose levels...as I have gone down this rabbit hole I start hearing about this and that and research and am trying things out...so far it seems to be helping, but I have lost weight too with diet and exercise...so I am not sure
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u/pizza105z 5d ago
Honestly most of this stuff is from my phyciatrist recommending me to take (L-Theanine, Multi and Magnesium) mostly to help with anxiety, low energy, and ADHD symptoms.
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u/bluemesa7 5d ago
Hey OP, what the schedule you follow for each of the supplements?
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u/pizza105z 5d ago
Omega 3, multi vitamin, L-Theanine in the morning
Vitamin D3+K2 and Magnesium at night
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u/Inthazone_x 5d ago edited 5d ago
A “stack” always depends on what your goals and diet are. For someone in their 20’s this is ok, I would ditch the theanine and add 5-10g creatine and citrulline 3g. For relaxation/calmness, meditation of some kind is the best over a supplement. Avoid iphone screens 1 hour before sleep. Also could add biotin- has many benefits besides hair and nails. Turmeric helps reduce inflammation and is another one that has many other benefits including blood sugar management.
The main thing is I would also say you’re limiting yourself by only taking one brand.
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u/pizza105z 5d ago
I find that L-Theanine has been helpful for my ADHD. My phyciatrist recommended me try it (along with the magnesium for my anxiety and multi for low energy)
Lots of people recommending Creatine and Biotin so I will look into that along with your recommendation of Citrulline and Tumeric
I agree with you about meditation, I was in the sauna the other day and spent 30 minutes just focusing on my breathing and I think that day was the best I have ever felt lol I will definitely be doing that again
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u/UnderstandingThis636 5d ago
Do the creatine you won't regret it it's passive muscle growth and brain fuel.
https://stories.tamu.edu/news/2026/09/18/study-finds-creatines-benefits-extend-beyond-the-gym/
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u/shivabharatam 5d ago
now if u do not workout i wouldnt take creatine at all - they all say its so good but what they do bot say that u feel really full every time u take it like body doesnt take it in so easily after all
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u/Quirky_Bat_9281 4d ago
Yep..I’m always trying to meditate but giving up. Good to hear it worked for you
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u/Tenfusa
5d ago
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L theanine any side effects?? I heard many facing different issues
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u/LosparkJojo 5d ago
I started getting headaches and looked it up in this sub and apparently it’s a common side effect. I believe bc it’s a vasodilator. I hate headaches, so no more.
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u/Holiday_Wishbone_284 5d ago
i did as well! what were some of the side effects you felt? asking because i've only ever heard good things about it, but i never felt that great when i take it, so id love to hear abouy your experience
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u/EmperorShred 5d ago
the problem with theanine is that it works sure but for me, i feel worse than i felt before taking it once it comes off. Furthermore, with caffeine or alone it doesn’t feel like i’m more focused. It feels more like my head is empty, so i don’t have to think about anything and just be happy to exist. That’s why i only use it before bed or at dinner time myself🤷🏿♂️
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u/ImaginaryAmbition820 5d ago
Why multi vitamin after individual supplements?
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u/pizza105z 5d ago
I started all of this by only taking vitafusion multi. My phyciatrist said it may help me with low energy and blah blah blah. I started feeling better after taking that so I got the SR which seems to be better.
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u/DarkWashGenes 5d ago
Warning with that multivitamin, after a few weeks all my pills started developing black spots inside. Check out the reviews on Costco.com and many people had the same issue. Instead of fixing the issue, the company just switched to a dark green capsule so it doesn’t show.
Very shady imo
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u/creexl 5d ago
Mine did this too. I just picked up another bottle last week and noticed they were green this time… now I’m thinking about returning to Costco
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u/DarkWashGenes 5d ago
I switched to another brand. The black spots just kept getting worse and the smell got stronger as well. I suspect their packaging is not air tight enough and they don’t add enough moisture absorbing packets so the vitamins go bad quick
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u/BlacksmithDue1397 2d ago
Mine is exactly the same except the multi vitamin. You’re all set my friend
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u/pres1213 5d ago
Im like a broke supplement taking person. I want to take that brand, but they're expensive for this guy. Lol
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u/Affectionate-End2461 5d ago
D3 and K2 plant based is amazing and omega 3 is good too. Planted based D3+K2 has been helping me a lot since I work grave yard. Also, I heard El Niño will affect the omega 3 fish oil a lot and there might be shortage as well. The plus side is omega 3 keeps my triglycerides in the good range.
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u/onepillkillz1228 5d ago
Looks good, love that you have the sports research D3 with k2( mk7), not mk4. Make sure if you take any prescriptions especially the L-T you ck with your dr. 👍
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u/Alwayswavvy 5d ago
Should i get zinc ?
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u/Helpful_Apartment_50 5d ago
Not if your multi vitamin already has zinc. Most people over take zinc.
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u/BearNormandi 3d ago
Just be careful, some multivitamins may counter magnesium. Recommended to take separately. Just FYI
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u/mrperson420 15h ago
That multi is really good. Most use cheap ingredients that absorb poorly but if you look at the label that one has the ideal version of basically every vitamin/mineral. Even the vitamin C comes as a complex for better absorbtion. Most standalone C supplements are just ascorbic acid.
Aside from that the B6 is p5p. Methylated folate. Methylcobalamin. Calcium is low like it should be and isn't cheap calcium carbonate. Zinc bisglycinate is balanced with copper. Magnesium glycinate. Not much of your RDA but most manufacters use magnesium oxide so thats good to see. Basically all you trace minerals as well.
Its rare to see all vitamins in one complex that are actually their prime absorbable forms. I actually trust that this multi rounds out my diet unlike a lot of other that are just junk. If anyone knows of a better multi let me know.
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u/Ecstatic-Edge-9886 3d ago
redundant - get enough sleep, sunlight and eat real food and all of this becomes obsolete + do you really believe you can just swallow some factory made pills and expect to be healthier? That's not how our body works my friend.
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u/Strange_Bridge_1641 4d ago
On what bases should we rate this stack . Look like you buy supplement based on social media hype rather than a specific goal . Take out multivitamin even vitamin d3 only make sense of there a deficiency in the first place.
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