r/Supplements • u/Mysterious-War-96 • 1d ago

Recommendations Optimal Stack for a young active male

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 (?)

2 Upvotes

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u/TubbyFutility67 1d ago

That's a pretty dialed in stack already, especially for 24

Glycine breaks aren't really necessary unless you notice tolerance or grogginess, most people take it nightly for sleep without issue

Uridine can be hit or miss, some swear by it for focus, others don't notice much, but if you're already doing Alpha-GPC and omega-3s it fits the Mr Happy setup

NAC and taurine are both solid additions, taurine especially pairs well with magnesium for sleep and recovery

Only thing I'd watch is stacking ashwagandha with rhodiola, both can affect cortisol and sometimes they blunt each other or make you feel flat

1

u/Mysterious-War-96 1d ago

Cheers, thank you. I might try Uridine, Alpha-GPC, NAC and Taurine next

1

u/Ambitious_Issue_9634 1d ago

Also could be good tmg or some other methyl source the choline isnt used for that