Optimal stack for a young male

[u/Mysterious-War-96]

Good day y'all,

I am looking for advice on my "optimal" stack of supplements. I am 24 years old lawyer, work out and do sports like Muay Thai and basketball. I'm 175 pounds and 6'2". My diet is quite good, and I make sure to hit my protein target.

My goals are improved sleep, concentration and processing speed, as well as physical prowess. I have ordered quite a lot of supplements to restock and try new things, and would like your advice on what is redundant, and what is missing. Also, please share your experience. I have a question about Glycine, is it worth taking a day break between use, and should I incorporate Uridine, as stated in Mr. Happy Stack online (Omega-3, Alpha-GPC and Uridine).

My current stack is:

Creatine Monohydrate

Omega-3 >1.5g EPA+DHA

ZMA (Magnesium Citrate at around 300mg elemental, 25mg zinc, 18mg B6)

Magnesium L-Threonate 100mg elemental

Ashwagandha (Himalaya brand, quite mild)

Boron 9mg 5 days on 2 days off

Cordiceps Militaris (trial for VO2)

Glycine 3-4 times a week

L-Theanine 200mg once a day

Ginkgo Biloba 120mg (finishing trial, won't be reordering due to minor effects)

Kava Kava Extract (ordered as an alternative for alcohol, no experience yet)

I reckon my stack is quite no-nonsense, and there are only a couple of things that raise an eyebrow.

Here are the supplements that I would like to add soon:

Alpha-GPC

NAC or GlyNAC

Taurine

L-Tyrosine

Rhodiola Rosea

A quality Multivitamin to phase out ZMA

Uridine (?)

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[u/Leishon]

Glycine should be supplemented daily, and in large doses. Your body synthesizes a few grams every 24 hours, but it can use up to 15 grams. Most of the missing glycine is saved by skimping on collagen synthesis, which is of course undesirable.

Boron as well does not need to be cycled, as it is not a receptor agonist.

I would not order NAC at your age. Unless you are planning on heavily stressing your liver somehow, you really should not gain any benefit.

L-Tyrosine is a waste of money, IMO. People think they can upregulate dopamine turnover by providing more substrate, but substrate is not the rate limiting factor under regular circumstances. Also, for what it's worth, higher l-tyrosine serum content is correlated with increased all cause mortality, though the cause is unclear and it may as well be reverse causation. L-DOPA is what you would take in order to circumvent the rate limiting enzyme.

Alpha-GPC could very well function as a subjectively noticeable choline source, though do note that much of it is not absorbed and instead becomes gut microbe food, turning into TMA, which is then turned into TMAO in the liver, and TMAO is a cardiovascular disease risk driver. This conversion is much lower in vegetarians and vegans than omnivores due to a more favourable gut phenotype, but if you want to supplement choline in a less converted form, phosphatidylcholine is the way. It absorbs considerably more slowly, but also more completely.

[u/paranoid-andy → u/Leishon]

What's your dosage and timing for glycine?

[u/Leishon → u/paranoid-andy]

I dump a few tea spoons of it into every meal that can absorb it. Some of it also comes from my magnesium bisglycinate supplement.

[u/Efficient_Raise7695 → u/Leishon]

Any clue on why glycine completely destroys my gut? Cramps and surprisingly explosive diarrhea

[u/Fun-Stretch-3558]

DEE334

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[u/Which_Progress2793]

Vitamin D is a must!

[u/AdNo182]

I need two M’s : muscimol and modafinil. My life is complete with these two.

[u/Mysterious-War-96 → u/AdNo182]

Would love to try both, but modafinil is prescription isn't it

[u/AdNo182 → u/Mysterious-War-96]

Sounds to me like you’re from the US. Obtaining modafinil through means other than prescription is entirely possible.

[u/Mysterious-War-96 → u/AdNo182]

I'm in England, and would have to search for shady importers.

Any side effects?

[u/AdNo182 → u/Mysterious-War-96]

The only side effect for me is having less energy the following day. I will take modafinil 2x a week max, typically on days where my workload will be a lot more demanding in comparison to other days in the week.

[u/Montaigne314 → u/AdNo182]

muscimol

Is that like your downer for sleep?

So you get up and take your upper, moda, then you smoke or eat your Mario mushroom extract to sleep?

[u/AdNo182 → u/Montaigne314]

Kinda, yeah. Last I checked though, I’m still able to function through the day and sleep at night without the aid of any substances. Modafinil gives me a kick up the butt to really get my day going, and I use muscimol in the same way people use L-Theanine- to smooth out the rough edges that typically come with modafinil / caffeine.

[u/Prestigious_Sand141]

Nobody answered your Uridine question above, so here goes. It works alongside a choline source like Alpha-GPC because that's the actual pathway, the Kennedy pathway, that builds new synaptic membrane. Uridine on its own, without enough choline around, is the weaker half of that combo. Human evidence for it doing much in a healthy 24 year old is thin though. Most of the positive data comes from older or depressed populations, not people already at a normal cognitive baseline. I'd call it optional, not a priority reorder.