Supplement stack¶
| Field | Value |
|---|---|
| Status | Active |
| Type | Personal |
Description¶
Morning and evening routines, curated here so the wiki can track what is taken, how much, and evidence updates as new studies land. Tracked alongside projects/personal-health-diet and projects/happy-body.
Not medical advice — personal log only.
Current morning stack (2026-05-11+)¶
Routine: Into the daily cup of coffee: 10 g creatine — only (no liquid D/K blend in coffee anymore; see vitamin D₃ / K₂ rows below). Stopped: pouring extra MCT oil into coffee to extend / simulate a longer fast (fast-extension adjunct). Then one (1) of each row in the pill / softgel table (per label timing where it matters).
Coffee: creatine (no liquid D/K, no extra MCT)¶
| Item | Form | Taken (daily) |
|---|---|---|
| Creatine monohydrate | 10 g in coffee | With first coffee; aligns with projects/personal-health-diet → first solid food ~9 am |
Stopped: MCT oil in coffee for fasting-window extension.
Vitamin D₃ + K₂ routing: Back on dry dosing — Kirkland Signature vitamin D₃ softgels (historical dosing resumed) together with a separate vitamin K₂ supplement (pair with fat / same swallow window — fill in brand + µg MK profile when finalized).
Pill / softgel stack (after coffee)¶
| Item | Brand / product | Per unit | Taken (daily) |
|---|---|---|---|
| Vitamin D₃ | Kirkland Signature | 2000 IU / softgel | 2 softgels (4000 IU/day total) |
| Vitamin K₂ | [Product label — finalize] | per label | With D₃ (fat‑soluble stack) |
| Niacinamide (B3) | Nutricost | 500 mg / capsule | 1 capsule |
| Omega-3 (fish oil) | Sports Research Triple Strength | 1250 mg fish oil; 1055 mg total omega-3s / softgel | 1 softgel |
| Multivitamin | Kirkland Signature Organic | Whole-food–sourced multi | 1 serving (per label) |
| Magnesium L-threonate + citicoline | Qunol Extra Strength Brain Health Memory Plus | Blend per tablet (label) | 1 tablet |
| Magnesium | Nature Made Extra Strength | 400 mg / softgel | 1 softgel |
Current evening / night stack (2026-05-10+)¶
Tier 2 — sleep stack: Glycine 5 g at bedtime; magnesium in the evening (with or near glycine). Morning magnesium (Qunol L-threonate + citicoline tablet and Nature Made 400 mg softgel) stays in the Current morning stack table above — this block is additional night timing, not a replacement.
| Item | Taken (daily) | Notes |
|---|---|---|
| Glycine | 5 g at bedtime | Aligns with projects/personal-health-diet (Glycine 5 g — bedtime or with evening magnesium; pairs with broader Mg stack) |
| Magnesium | Evening / night — dose & product (fill in when locked) | Introduced with Tier 2 glycine |
Queued additions (May 2026 roadmap)¶
Prioritization and full Tier 2–4 context: projects/personal-health-diet (Health optimization — what’s next). Rule of thumb: introduce ≤2–3 new items at a time; baseline labs before expanding; physician sign-off on nattokinase, berberine, or peptides.
Tier 1 — routing (2026‑05‑11+): D₃ + K₂ as softgels/capsules — Kirkland D₃ 2 × 2000 IU + separate K₂ (see Pill / softgel stack). Coffee = creatine only on the supplement side; no MCT oil fast hack. Superseded: Nusava liquid D₃+K₂ in coffee (~2026‑05‑01–05‑10 — label photo under Evidence).
Tier 2 in progress (2026‑05‑10+): Glycine 5 g bedtime + evening magnesium — Current evening / night stack above.
| Priority | Item | Dose / timing | Status |
|---|---|---|---|
| Tier 2 (after D₃/K₂ + Vitamin D labs) | Nattokinase | 10,000 FU daily, empty stomach | Planned |
| Tier 2 | Berberine | 500 mg 2–3×/day with meals; optional 3 mo on / 1 mo off | Planned |
When an item graduates to daily use, move it from this table into Current morning stack or Current evening / night stack.
Evidence & updates¶
Use this section (or log for major changes) when papers, reviews, or personal experiments shift decisions.
- 2026-05-11 — Coffee + fat-soluble routing: Stopped MCT oil in coffee (fast-extension experiment). Resumed Kirkland vitamin D₃ softgels (2 × 2000 IU) + added separate vitamin K₂ supplement (product/
µgrow open until pinned). Discontinued putting Nusava liquid D₃+K₂ in coffee (~May 01–10 trial; archive bullet follows). 25‑OH vitamin D: still sensible after meaningful change — target band typically discussed ~40–60 ng/mL (~100–150 nmol/L) with a clinician (~4000 IU/day ≠ prior liquid 10k stretch). - 2026-05-10 — Tier 2 night stack: Started glycine 5 g at bedtime and evening / night magnesium (alongside unchanged morning Qunol + Nature Made magnesium). Product/dose rows for evening Mg left open until pinned.
- 2026-05-01 → ~05-10 — Nusava liquid trial (archive): Kirkland D₃ softgels paused while morning coffee carried Nusava Organic liquid D₃ + K₂ (1 ml → 10,000 IU D₃ + 120 mcg K₂ as 60 mcg MK‑4 + 60 mcg MK‑7 + 250 mg ALA, organic chia / MCT / olive oil carriers per label — carrier MCT ≠ discretionary fast-extension MCT in coffee). Label snapshot on file:
wiki/assets/nusava-organic-d3-k2-liquid.png.