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 and projects/sleep-apnea (OSA treatment exploration).
Not medical advice — personal log only.
Current morning stack (2026-05-11+)¶
Routine: Into the daily cup of coffee: Orgain creatine monohydrate 10 g (2 scoops) — 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 | Orgain — 10 g in coffee (2 scoops) | 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: Separate Kirkland Signature vitamin D₃ softgels — 2 × 2000 IU/day (4000 IU separate from multi; plus 1200 IU in the organic multi → ~5200 IU/day from supplements) 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 separate from multi) |
| 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 | 1-per-day formula — 1250 mg fish oil; 1055 mg total omega-3s / softgel; non-GMO, wild-caught | 1 softgel |
| Multivitamin | Kirkland Signature Organic | Whole-food–sourced multi — 1 tablet/day | 1 tablet (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 |
Kirkland Organic multivitamin — per-tablet breakdown¶
One tablet covers: A (945 mcg RAE), C (90 mg), D₃ (1200 IU), E (15 mg), B1, B2, B3, B6, folate (400 mcg DFE), B12 (7.2 mcg), biotin (30 mcg), pantothenic acid, calcium (13.5 mg), iron (1.4 mg), magnesium, zinc (1.1 mg), selenium, manganese, chromium, plus an organic food blend.
Lab context: Iron (1.4 mg) and biotin (30 mcg) doses are both small — neither is clinically meaningful for iron loading or assay interference. D₃ in the multi (1200 IU) plus separate Kirkland D₃ softgels (2 × 2000 IU → 4000 IU) → ~5200 IU/day from supplements.
Additional daily supplements (powders)¶
| Item | Brand / product | Per serving | Taken (daily) | Notes |
|---|---|---|---|---|
| Collagen peptides | Vital Proteins | 20 g bovine collagen | 1 serving | No added micronutrients |
| Plant protein powder | Orgain Organic | 21 g protein, 8 g fiber, 6.4 mg iron | 1 serving | Plant iron is non-heme — poorly absorbed; see projects/personal-health-diet#dietary-flags-lab-linked-jun-2026 for iron-saturation context |
| Creatine monohydrate | Orgain | 10 g (2 scoops) | In morning coffee | Same row as Coffee table above — listed here for lab-inventory completeness |
Pre-lab protocol: All supplements above stopped 72 hours before blood draw (multivitamin, collagen, creatine, protein powder, and morning/evening pill stack).
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 (4000 IU/day separate from multi) + separate K₂ (see Pill / softgel stack). Coffee = Orgain creatine (10 g, 2 scoops) 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.
Sleep apnea — treatment exploration (2026-06-13+)¶
OSA profile: Obstructive sleep apnea from upper-airway soft-tissue / muscle-tone collapse — normal weight (weight-loss interventions largely N/A); worst during REM. Not medical advice; full option catalog + discovery-tool plan on projects/sleep-apnea.
Current non-CPAP baseline¶
| Approach | Status | Notes |
|---|---|---|
| Side sleeping | Active — partial relief | Insufficient alone, especially in REM |
| Tongue retaining mouth insert | Active — partial relief | Holds tongue down/forward |
| Side sleeping + mouth insert | Current baseline | Somewhat successful; still seeking improvement |
| Mandibular advancement device (MAD) | Discontinued | Tried; jaw issues — stopped |
Priority next actions¶
- Sleep ENT + DISE — map where airway collapses before expensive trials
- Myofunctional therapy — daily tone exercises; harmonica practice already counts (projects/music-production → projects/sleep-apnea)
- Watch AD109 (Apnimed pill) — FDA mid-2026, possible early 2027
- Genio / Inspire — MAD ruled out (jaw issues); nerve stimulation is the strongest remaining structural option
Evening stack note: Glycine + magnesium (above) support sleep quality; they do not treat apnea mechanics — keep apnea interventions separate in tracking.
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. - 2026-06-13 — Sleep apnea research ingested: Personal OSA profile, non-CPAP baseline (side sleep + tongue retainer), and treatment roadmap logged; canonical page projects/sleep-apnea (+ planned public discovery tool for option exploration).
- 2026-06-13 — MAD discontinued: Mandibular advancement device tried; jaw issues → stopped. Removed from next actions; Genio/Inspire moved up as primary structural path.
- 2026-06-14 — Lab-inventory pass: Documented Kirkland Organic multi per-tablet micronutrients; added Vital Proteins collagen (20 g), Orgain protein powder (21 g protein / 6.4 mg non-heme iron), Orgain creatine (10 g / 2 scoops in coffee); separate D₃ 2 × 2000 IU (4000 IU/day; ~5200 IU/day with multi); 72 h supplement hold before blood draw. Iron/biotin in multi flagged as sub-clinical for loading and assay interference.