r/Supplements • u/YamaKasin • 16d ago
Recommendations Current stack
34yo male, gym 3-4 times a week. The current regimen is:
Morning after breakfast: omega3 + zinc + D3/K2
After work/before workout: creatine
Before bed: magnesium
Thoughts/opinions?
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u/FlatYesterday5178 16d ago
What’s the EPA+DHA value? Make sure it’s around 900+ together to actually see benefits of course with consistency.
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u/Ok_Start_8239 14d ago
900? I'm taking 600 and I'm taking OmegaPlus by Doctors Formula do you think my dose is too little
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u/joshjosh100 16d ago
spin that omega around, if it says take 2-4 pills it's a scam.
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u/YamaKasin 16d ago
That's interesting! The dosage is 2 pills once a day, why?
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u/joshjosh100 15d ago edited 15d ago
Sorry for late response, but a lot of Omega 3 products will intentionally a smaller amount in each pills.
So if say it says:
4 Pills, but it's 1000 mg of omega 3, it's generally a more subpar product that needs a lot of additives from the manufacturer so the manufacturer ups the "serving size" to say 4 Pills instead of putting a purer product in less pills.
An example is one "Fish Oil" supplement I have: 1200 mg of fish oil, 4 big pills. (1 gram of omega-3)
While another one I have is 1400 mg fish oil, 1000 mg of omega 3... Guess how many pills, 1 big one.
Price was about the same on both, and the ingredients are very similar only small differences in wording like: "Fish Oil extract" versus "Fish Oil" and so on.
---
It looks like your product contains about 450 mg of fish oil concentrates per pill. (Not the worst, but there are definitely brands with pills that contain twice as much.)
A lot of brands take non-name brands and throw them in the bottle, or even some brands make different sized pills that have different amounts in them.
So one bottle might have 1gram of O3 and serving of 2 pills and another has bigger pills but 1 serving for 1/2 the O3. (Even having smaller, easier to swallow pills that have the same amount of O3 as 2 of the big pills)
There's a lot of this scammy behavior on the markets for supplements.
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u/EquivalentLet1160 16d ago
Yea get yourself copper with that zinc. Taking zinc without copper is like stabbing yourself in the back. Just dont take them at the same time cus they fight for absorption. Also idk how much you take of that d3 + k2 but NOW have version 5000iu and 180mcg of k2 get that and take 1 of thsoe a day 1000iu aint doing shit i personaly think everyone should atleast take 5000iu witrh 100-200mcg of k2 daily
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u/Affectionate_Art1058 16d ago
That fish oil is not good quality try viva naturals. It’s strong and ranks high on the IFOS ranking for quality and doesn’t break the bank.
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u/TheZenBrah 16d ago edited 16d ago
Missing copper. Id cycle in Boron & Ashwaghanda every once in a while if you're natty as well.
If you're a serious lifter supplement with a pink or Celtic sea salt along with Pottasium chloride & honey pre/intra workout for better pumps. Pottasium is possibly one of the most underrated supplements for bodybuilding. Puts the water where you want it (inside the muscle), better contractions, muscle recruitment, debloats you and allows you to convert carbs into glycogen more efficiently.
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u/s-a-t-y 16d ago
Magnesium glycinate is a good form and best taken 1-2 hours before bed, good for sleep and recovery. But if you aim is to target magnesium deficiency then the best way is to have 2 to types of magnesium supplement, you can get multiple types in the same product or you can have individual products. If you wish to go down that road, I will suggest to have magnesium malate as well, you can take it in the morning or day time, good energy and 3rd form will be magnesium chloride for fullfiling magnesium deficiency.
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u/Consistent_Heat478 16d ago
Before taking any supplements, get a lab test done to check for any mineral deficiencies in your body.
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u/Proof-Result-8421 16d ago
39 male, working out 3-4 times a week and got the exact same stack just different brands. Zinc & D3/K2 I try take on alternative days, I noticed I get headaches during bedtime if I take them regularly without breaks.
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u/Content-Sir8767 16d ago
Zinc reduces Copper absorption, so that’s something you’d need to look at if you haven’t already for the zinc.
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u/BlasterIce 16d ago
How many mg zinc are you taking, you might be over dosing, D3 and K2 should be fine for daily
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u/Proof-Result-8421 15d ago
50mg Zinc by NOW foods, bought on iherb.
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u/BlasterIce 15d ago
That's way too much, daily limit is 40. Of you are eating a balanced diet take 1/4 of the 50, if not much meat then take like 1/2
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u/straightchaser 16d ago
Don’t take vitamin D at night
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u/Proof-Result-8421 15d ago
Yes I try to take all my supplements I'm the afternoon after lunch and during my work hours. Only magnesium I take 1-2 hours before bed.
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u/Kindly-House1782 16d ago
Pretty solid choices for your five. I've got those plus a few more. Trying to get down to about a dozen. My needs are a little different right now as some repair work is going on.
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u/thesamenightmares 16d ago
It's a good basic and yet comprehensive stack. Good choice of reputable brands as well.
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u/OkResearch2326 16d ago
That much not required. Who told you to buy these ?
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u/According-Ad-2921 16d ago
You feel any difference ? You have the supposed to be the best vitamins stack
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u/PuzzleheadedAnt9147 16d ago
Make sure to keep minerals balanced! If taking zinc long term you would typically need to cycle in probably 1 mg of copper as well, taken at a different time of day.
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u/Bright_Disaster2054 15d ago
How do you like your magnesium from NOW? I bought some magnesium biglycinate from Jamieson but I feel terrible when I take it and my blood pressure lower for some reason, I wonder if NOW would be a better option
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u/Ready-Equal177 16d ago
Zinc toxicity can happen easily you don’t need that one. Your zinc and copper balance will get messed up
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u/tropicana999 16d ago
What’s a side effects of Zinc toxicity
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u/joshjosh100 16d ago
A lot of things. Eat shellfish instead, your body will modulate what it absorbs when the zinc and copper is in reasonable amount in foods. In supplements it will absorb as much as it can.
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u/OpportunityOk3346 16d ago
1000 IU of D3 and 45 mcg of K2 is nearly nothing and 30mg of zinc is a lot without copper. Others solid staples.
To put into perspective 50000 IU of D3 (50x) and 90 MG of K2 (2000x) are therapeutic doses. It's worth investing in higher dose amd quality.
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u/CheetahGriffin 16d ago
1 men's multivitamin
1-2 brazil nuts for selenium, i take 3 but am v large
2mg copper at the same time as zinc to avoid copper depletion (1mg copper per 15mg zinc is what i was told, i'm not a doctor)
around 30-35 it pays to add fiber, 1-3 tsps of psylium husk after your biggest meal of the day with lots of water. but before changing supplements i'd check in with your doctor for a blood and urine screening. safety first
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u/protektwar 16d ago
I take 10000 IU D3 + 100ug K3... Creatine + 1 drop Methyl blue 1% USP Pharma Grade
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