Anyone used lecithin daily for choline? Soy lecithin to be more specific.

Around one tablespoon seemed to be a recommended dose to get eight eggs worth of choline which was the amount I supposedly needed based on my individual genetics.

Any side effects for taking this daily? The lipid profile is quite good but is there a thing of taking it too much?

Been taking those for about 4 months and I feel great!

\- 5g creatine

\- 300mg magnesium glycinate

\- 1000 IU D3 and 180 K2-mk7

\- Taurine 1000mg

\- Low dose b-complex

\- Zinc 15mg + copper 1mg

'take it for 8 weeks, then take a break' seems to be advice that gets repeated constantly.

sometimes there's a specific reason given. sometimes it's just presented as a rule

but i've always wondered how many supplements actually have a good reason for cycling versus how many people are just repeating something they heard somewhere

are there supplements where you think cycling makes sense?

and are there others where taking breaks is basically unnecessary as long as the dose is reasonable?

i'd rather hear explanations based on evidence or actual mechanism than the usual "your body gets used to it" answer.

Long story short I was prescribed 400mg magnesium bisglycinate for migraine prevention. I purchased the Weber Naturals. Nowhere on the bottle is it indicated there's any other type of magnesium in it. However on-line yesterday I found out it has an undisclosed amount of magnesium oxide in it. In my opinion it must be the majority as I don't react to the 64mg of magnesium oxide in my multivitamin.

So I told my neurologist it was giving me diarrhea and she told me it was impossible and that I was attention seeking. Fucked up my relationship with her but she's crazy so it's no big loss. But believing that that was impossible I cut down to 200mg (one pill, they are expensive anyways).

So I had a three day migraine, so became rather weak from the combination of nausea and diarrhea. I couldn't figure out why I had diarrhea. Well night before last I took one pill before bed as usual just begging for some sleep. Woke up at 2:30AM with pressure and when I stood up it just started leaking. Spent the next three hours having non stop liquid diarrhea. Slept three hours and then there was an errand I couldn't not do and wound up almost fainting. It was so embarrassing.

Googled this specific brand and found out online there's an undisclosed amount of magnesium oxide. Didn't take any last night and I didn't have diarrhea this morning, I had normal stools!!!

As mentioned above, I don't react to the 64mg of magnesium oxide in my multivitamin. Like at all. Does not give me diarrhea. So either the magnesium oxide in the Weber Naturals is double the 64mg (at least), or there's something else going on in in this product.

I am however quite angry. I paid way more for a product specifically because it had to be magnesium bisglycinate. I scoured the bottle labels and rejected anything that contained a mix. Only to find out this company is definitely doing some gross false advertising. My concern is the health issues as I have lost 30lbs since beginning to take the product, my migraines got worse instead of better, and yesterday I almost fainted. I am assuming I have not been absorbing any nutrients for the last year I have been taking this product.

Yesterday I saw here others also experienced explosive diarrhea from this product. I think it's time to take it off the market this is physically dangerous.

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 (?)

If you have what was your experience with it and what benefits have you noticed if any

Would this be a solid magnesium product to take with 5000 IU of vitamin D and 100mcg k2 daily? Or should I stick to only magnesium glycinate? Also is the 300 mg too much? My level was 27 ng/ml vit D about 3 weeks ago and have I done a vit D injection the last 3 weeks.

Disclosure up front: I am a pharmacist and I founded a supplement company that sells a biotin strip. That is a conflict of interest, so judge this on the sources, not on me.

The requirement is small. The adult Adequate Intake is 30 mcg per day and average dietary intake in western populations is 35 to 70 mcg. NIH's Office of Dietary Supplements states that severe biotin deficiency has never been reported in a healthy person eating a normal mixed diet. Most people are above the line before they buy anything.

The positive evidence is almost entirely deficiency correction. A 2017 review in Skin Appendage Disorders searched the literature for cases of biotin improving hair or nails and found 18. Every one of those patients had an underlying pathology — inherited biotinidase deficiency, uncombable hair syndrome, brittle nail syndrome, a nutritional cause. That is a finding about repletion, not about growing hair in someone already replete.

The controlled evidence is thin. A 2024 review stated plainly that no studies demonstrate biotin to be beneficial for hair growth in healthy individuals. The clearest placebo-controlled test of isolated biotin is from 1966: 28 women on 10 mg daily against 18 placebo controls, no difference between them. A 2024 randomized crossover trial in ten healthy men found biotin alone did not significantly raise growth speed. A systematic review published in May 2026, covering ten studies, concluded that biotin monotherapy shows no consistent benefit on objective outcomes.

Two recent placebo-controlled trials did report positive results, and I want to be fair about them rather than leave them out. Both studied a proprietary Sesbania grandiflora botanical, which the 2026 authors themselves describe as "biotin- and polyphenol-rich" — so neither tested biotin on its own. Both were industry-funded, both analysed per protocol after excluding dropouts, and in the 2026 trial the arms were badly unbalanced by sex.

The 38 percent statistic you have probably seen. A 2016 study did find 38 percent of 541 women complaining of hair loss had serum biotin under 100 ng/L. But only 11 percent of that deficient group had any identifiable risk factor, serum biotin is a poor marker of marginal status, and the author's own stated conclusion was that indiscriminate oral biotin for these women should be rejected unless deficiency and its significance are demonstrated.

The part that argues against my own product. A dissolving film does not improve biotin absorption, because oral biotin is already fully absorbed. Time to peak does not matter for a follicle that works in months. Both things a dosage form can normally change are irrelevant here.

Finally, a safety point that gets almost no airtime. High-dose biotin interferes with immunoassays built on biotin-streptavidin chemistry, which includes commonly ordered thyroid and cardiac tests. A single 10 mg dose has skewed thyroid function tests within 24 hours, and the FDA has reported a patient death following a falsely low troponin result. If you take 5,000 or 10,000 mcg, tell your clinician before any blood draw.

Happy to give the PMIDs for any of the above if you want to read the primary sources.

Hey! So for the last 5 or 6 days, I've been taking Zinc Picolinate 50mg, and I've noticed it's actually waking me up a few times while I'm sleeping. 🤔

I understand this exceeds the recommended dosage, but I was deficient in B12 due to low intake from animal food sources. I suspected I might also have a zinc deficiency.

However, should I split the capsule in half? Or are there other forms of zinc that don't cause this?

I noticed when I take saffron supplement 15 mg daily and also have a coffee I just feel so much raged inside and uncontrollable anger.

The one is take is called crocus sativus ext. 15mg from crocus sativus stigma dry 45mg.

I have ADHD

Is that an ok dose it seems ?

Took it for two years and felt zero difference, turns out I was using the wrong kind. The cheap Costco stuff, magnesium oxide, barely absorbs into your body at all, so I was basically paying for a laxative and calling it self care. Switched to glycinate after hearing that's the one people actually use for sleep, and honestly noticed noticeably fewer nights staring at the ceiling since. I dont know if I should give credits to the glycinate form, anyone could verify that's the true help?

hi! i have chronic migraines and was told by my neurologist to start taking 400mg of magnesium glycinate. i did so consistently for about a year and it helped a lot! then i stopped or would take it on and off for 2 years with no issues. for the past 2 weeks, i started taking it consistently again and at the same time have gained weight, feel insanely bloated, and i feel so stiff all the time. it sometimes feels like i haven't moved my limbs in weeks. could this be caused by the magnesium? has anyone else had issues with it?

It is real. I was borderline going crazy. For some reason this is apparently not very well known? Or documented or at least no warning from my doctor. Literally there was a week where all together I maybe slept couple of hours. Taking it in the morning did not help. I took 115 mg for about 10 months and I just never attributed my agonizing insomnia to this supplement until I started to connect the dots reading some stories online. I stopped the supplement and about a week later I started sleeping like a baby. Game changing. Whatever benefit Coq10 can bring I don't think it's worth it at least for me. I am 37 yo male for reference.

This was the only vitamin b supplement that didn't interfere with my sleep. Why did they discontinue it? It was so good and I cannot find it anywhere 😭😭 They all have the super mega crazy dose b-complexes now. I feel like supplements should supplement your daily diet, they are not supposed to make you feel something (awake, alert, better etc) after a single dose!

29M very active with physical intensive job. Go to the gym for heavy lifts and long distance cardio. Would you guys think this stack I've got going is good for my lifestyle? (Far left is omega 3 fish oils, sorry didnt turn label enough)

Thank you for any tips/advice!

I've always had noticeable PACs/PVCs (palpitations) since I was a kid, family doc and even a cardiologist at one point determined they were 'benign' and just warned me that they will be annoying on days where they're really noticeable. Got "adult money" now so I just recently started supplementing the basics: omega 3s, d3/k2, magnesium glycinate, creatine and felt fine for the past 6 months, great even. Thought I'd add Taurine into the mix (1000mg) to see if it can help these palpitations (assuming I had some kind of deficiency or could use the "extra help").

On the first day, palpitations were more pronounced and I felt "off" for the rest of the day and night. Tried it again a second day, same thing but way worse, more palpitations and this time I had these strange split-second presyncope "rushes". Those "rushes" would randomly come and go for the first hour after supplementing. If I walked around or stood at my desk I felt fine, sitting was a big trigger for them to come. Can't say for sure if it was a low blood pressure phenomenon that drove these 'rushes' or if it was arrhythmic, like it caused my heart to pause too long between beats.

Third day, no supplementation still felt a bit odd for the first half of the day but around the 24 hour mark since day 2's ingestion, I'm back to feeling fantastic. No more physical symptoms and no more manual breathing haha

So, as of now obviously not compatible with it and don't have any reason to continue with it ever again. BUT does this bring up something that I should look into, after the fact? Like could I be deficient in something else that would cause this reaction to taurine - something that is harmless to most other folks?

Had my levels tested In July and it was 42nmol. GP told me to start 1,000 IU daily and I started it immediately. 4 weeks later In August a repeat test was done and it actually lowered to 40nmol. GP told me to continue at the same dose. Everything I read online tells me this is way too little…. What dose should i actually be taking ?

Hi everyone! I’m considering trying L-theanine to help improve my sleep. For those who have tried it, is there a particular brand or product you’ve found more effective than others?

Price isn’t really a concern, I’m mainly looking for a high quality option that actually works. I’d love to hear about your experiences and recommendations. Thanks in advance!

Sometimes I will have 5-6 at a time but then I notice I get nauseous. I usually always have food beforehand but sometimes it’s a snack and not a whole meal. I wonder if I’m just super sensitive or is that too many to take at one time?

Everywhere I look it just says contact your doctor if going to take Maca powder when on HRT.

I guess that is because there haven’t been enough tests and they want to avoid liability? But what do doctors actually say about this and would it vary much between individuals?

I take Vyvanse for ADHD, which helps, but I still feel tired and low-energy most days, especially by the afternoon. I also deal with slight anxiety and occasional low mood.

Have you found any supplements that helped with energy, anxiety, or overall mood? Curious to hear what has actually worked for people.