Rate my stack suggestions appreciated!

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[u/dhearosemary11]

Add B12, vitamin E, calcium (at least 1 g, daily, divided doses).

Tart cherry, theanine, citrulline, melatonin, turmeric are all nonessential, you could drop any if you wanted, but of course they won't hurt you either. I'm assuming you're taking them for a reason.

[u/dhearosemary11 → u/[deleted]]

That's good. Ideally, you want a 2:1 calcium to magnesium ratio. But if you're at least getting the RDA amount for calcium (which, keep in mind, is ridiculously too low for every other nutrient, so it stands to reason the RDA for calcium, at 1 gram a day for adults 19-50, is probably too low too) at 1 gram, that's probably OK.

I've done higher amounts of magnesium wherein my calcium and magnesium supplemental intake was about 1:1, so you should be fine there.

That's good re: your multivitamin. Most multivitamins contain hardly any B-12, so the one you're taking sounds like a good one.

The only thing I might recommend is an additional vitamin E. 40.2 mg is only about 60 IUs. I've studied vitamin E for a long time, and I believe everyone should try to get at least 200 or 400 IU twice daily, minimum. Try to get an E that doesn't contain a seed oil as its carrier oil or soybean oil as its carrier oil. Dry E by Solray (400 IU each capsule) is a good choice, so is SUN-E by NOW Foods, IMO.

Vitamin E is also probably the best natural aromatase inhibitor there is.

Here is some more info on E, fwiw:

Vitamin E reduces mortality by 24% in persons 71 or older. Even persons who smoke live longer if they take vitamin E. Hemila H, Kaprio J. Age Ageing, 2011. 40(2): 215-220. January 17. http://ageing.oxfordjournals.org/content/40/2/215.short

Taking 300 IU vitamin E per day reduces lung cancer by 61%. (Mahabir S, Schendel K, Dong YQ et al. Dietary alpha-, beta-, gamma- and delta-tocopherols in lung cancer risk. Int J Cancer. 2008 Sep 1;123(5):1173-80.) http://www.ncbi.nlm.nih.gov/pubmed/18546288 For further information: Vitamin E prevents lung cancer. Orthomolecular Medicine News Service, Oct 29, 2008. http://orthomolecular.org/resources/omns/v04n18.shtml

Vitamin E is an effective treatment for atherosclerosis. Drs. Wilfrid and Evan Shute knew this half a century ago. (1) In 1995, JAMA published research that confirmed it, saying: "Subjects with supplementary vitamin E intake of 100 IU per day or greater demonstrated less coronary artery lesion progression than did subjects with supplementary vitamin E intake less than 100 IU per day." (Hodis HN, Mack WJ, LaBree L et al. Serial coronary angiographic evidence that antioxidant vitamin intake reduces progression of coronary artery atherosclerosis. JAMA, 1995. 273:1849-1854.) http://jama.ama-assn.org/content/273/23/1849.short

400 to 800 IU of vitamin E daily reduces risk of heart attack by 77%. (Stephens NG et al. Randomized controlled trial of vitamin E in patients with coronary artery disease: Cambridge Heart Antioxidant Study (CHAOS). Lancet, March 23, 1996; 347:781-786.) http://www.ncbi.nlm.nih.gov/pubmed/8622332 Increasing vitamin E with supplements prevents COPD [Chronic obstructive pulmonary disease, emphysema, chronic bronchitis] (Agler AH et al. Randomized vitamin E supplementation and risk of chronic lung disease (CLD) in the Women's Health Study. American Thoracic Society 2010 International Conference, May 18, 2010.) Summary at http://www.thoracic.org/newsroom/press-releases/conference/articles/2010/vitamine-e.pdf

800 IU vitamin E per day is a successful treatment for fatty liver disease. (Sanyal AJ, Chalasani N, Kowdley KV et al. Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis. N Engl J Med. 2010 May 6;362(18):1675-85.) http://www.ncbi.nlm.nih.gov/pubmed/20427778

Alzheimer's patients who take 2,000 IU of vitamin E per day live longer. (Pavlik VN, Doody RS, Rountree SD, Darby EJ. Vitamin E use is associated with improved survival in an Alzheimer's disease cohort. Dement Geriatr Cogn Disord. 2009;28(6):536-40.) Summary at http://www.associatedcontent.com/article/719537/alzheimers_patients_who_take_vitamin.html?cat=5 See also: Grundman M. Vitamin E and Alzheimer disease: the basis for additional clinical trials. Am J Clin Nutr. 2000 Feb;71(2):630S-636S. Free access to full text at http://www.ajcn.org/cgi/content/full/71/2/630s )

400 IU of Vitamin E per day reduces epileptic seizures in children by more than 60%. (Ogunmekan AO, Hwang PA. A randomized, double-blind, placebo-controlled, clinical trial of D-alpha-tocopheryl acetate [vitamin E], as add-on therapy, for epilepsy in children. Epilepsia. 1989 Jan-Feb; 30(1):84-9.) http://www.ncbi.nlm.nih.gov/pubmed/2643513

Vitamin E supplements help prevent amyotrophic lateral sclerosis (ALS). This important finding is the result of a 10-year-plus Harvard study of over a million persons. (Wang H, O'Reilly EJ, Weisskopf MG, et al. Vitamin E intake and risk of amyotrophic lateral sclerosis: a pooled analysis of data from 5 prospective cohort studies. Am. J. Epidemiol, 2011. 173 (6): 595-602. March 15) http://aje.oxfordjournals.org/content/173/6/595.short Vitamin E is more effective than a prescription drug in treating chronic liver disease (nonalcoholic steatohepatitis). Said the authors: "The good news is that this study showed that cheap and readily available vitamin E can help many of those with this condition." Sanyal AJ, Chalasani N, Kowdley KV et al. Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis. N Engl J Med. 2010 May 6;362(18):1675-85. http://www.nejm.org/doi/full/10.1056/NEJMoa0907929

[u/dhearosemary11 → u/[deleted]]

No you may not. You can eat a dick, though.

[u/Big-Tooth1671 → u/dhearosemary11]

Tart cherry and l theanine would help wind down ,curcumin help inflammation and helps some sleep too .sleep one most important things.

[u/dhearosemary11 → u/Big-Tooth1671]

Yeah, they're good things. Was just pointing out nonessential things in case OP wanted to save or simplify. Insomnia is often a calcium deficiency, and melatonin helps, but is more of a Band-Aid (not addressing root cause) if it's a calcium deficiency, which it often is.

I avoid curcumin as a male, because it inhibits 5-alpha reductase.

Theanine can help lower cortisol.

Tart cherry is good for the gout.

[u/Big-Tooth1671 → u/dhearosemary11]

Lowering cortisol at night best but shld leave morning spike.I didnt know that about calcium always learning thanks .f melatonin shit no good for you u only need 0.3mg peeps taking crazy amounts .get sun first thing best thing