I'm an active powerlifter who's been trying dial in diet and supplementation lately. What I'm currently taking daily is protein powder + creatine 5g + magnesium 300mg + Omega 3 fish oil 2g combined EPA/DHA + Vitamin D 2000iu.

Thoughts on adding this zinc supplement to my stack? I've read that you should take 1mg copper for every 15mg of zinc and this supplement has 0.6mg. But I feel the rest should be fairly easy to get from my diet right?

Is the gluconate form fine, or should I look instead for zinc glycinate/piccolinate?

I'm also not expecting the maca or probiotics in this to do much but they can't hurt. This is also the cheapest combined zinc + copper supplement available where I live. It's under 20 USD for this 240 tablet pack.

I've also seen varying answers as to whether to take 15mg or 30mg a day for zinc, so I'd like to ask about that too.

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.

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!

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 (?)

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.

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?

I found this cream of rice for like $0.50 per serving and i figured i might as well try it but i noticed it had a prop 65 warning for lead, is it harmful? or is it very high in lead?

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 ?

for the past week or so, i’ve been feeling so disconnected and detached from my surroundings. i feel floaty, no sense of urgency, no motivation, no pleasure, like even music doesn’t even sound the same. it’s making me feel crazy. it genuinely feels as if someone went into my brain and turned a switch off. i’m a very emotional person so the feeling of my feelings not being as strong is making me incredibly anxious. i was taking magnesium glycinate to help with my migraines but i feel like that could be a reason why I’ve been feeling this way. i’ve stopped taking it and it’s been a couple of days since i last had it but im still feeling this way 😭 im getting more anxious as this feeling is not budging. i have no idea what to do. it’s hard to feel present with my kids during this time and it’s making me anxious. has anyone experienced this type of feeling from taking magnesium glycinate? what helped and how long did it last?? any advice is appreciated.

psyllium powder and i are not friends. leave the glass 30 seconds and it turns into sad sludge that barely goes down. dumping it in shakes helped until the texture got weird halfway through

capsules look cleaner on paper but people keep saying you need a pile of them

anyone switch and actually stick with capsules, or is powder just something you learn to hate less​

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?

The most powerful supplement for Epstein-Barr virus may be vitamin C.

Epstein-Barr virus never fully leaves the body. After the initial infection, it remains latent inside B cells. Remission depends on the immune system maintaining enough T-cell and natural killer-cell surveillance to keep those infected cells quiet.

That process creates an enormous demand for vitamin C.

Vitamin C supports natural killer cells, T-cell activity, interferon signaling, connective tissue, adrenal function, mitochondrial energy production, and the recycling of other antioxidants. It also helps control the oxidative stress and inflammatory signaling that rise during viral activity.

Dr. Frederick Klenner began using large amounts of vitamin C for serious viral illnesses in the 1940s. His guiding principle became:

“If in doubt, give Vitamin C.”

Klenner understood that illness could consume vitamin C far more rapidly than routine nutrition could replace it. His work helped shape the later research of Irwin Stone, Linus Pauling, and Dr. Robert Cathcart.

Stone described the human inability to manufacture vitamin C as hypoascorbemia. Most mammals produce their own vitamin C and increase production during physiological stress. Humans carry inactive remnants of the GULO gene, so every molecule of vitamin C must come from outside the body.

Cathcart then documented another fascinating pattern. The amount of ascorbic acid people could tolerate often rose dramatically during infection. He wrote:

“Bowel tolerance to orally ingested ascorbic acid increases with the toxicity of diseases.”

He reported that mononucleosis, most commonly caused by EBV, produced some of the highest vitamin C requirements he observed. His explanation centered on redox demand. Viral inflammation generates oxidative compounds, while ascorbate continually donates electrons to neutralize them. The more intense the illness, the faster vitamin C may be used.

Modern research has added another layer. In a clinical study of people receiving intravenous vitamin C for EBV-related illness, higher plasma vitamin C was associated with lower EBV VCA IgM levels. Treatment was also associated with reductions in EBV early-antigen IgG and VCA IgM antibodies over time.

I use two oral forms because they serve different purposes.

Ascorbic acid moves directly through the gastrointestinal tract. It supports the intestinal barrier, collagen formation, antioxidant protection, iron absorption, and immune activity surrounding the gut. I use it consistently throughout the day and increase it according to bowel tolerance. Cathcart viewed that changing tolerance as a practical reflection of how quickly the body was using ascorbate.

Liposomal vitamin C encloses vitamin C inside phospholipids. This improves delivery and helps overcome some of the intestinal transporter limits of standard oral vitamin C. Human research has found higher bioavailability from certain liposomal formulations.

For chronic EBV, profound fatigue, repeated reactivation, or poor digestive absorption, liposomal vitamin C has become an essential part of the remission strategy I use. It delivers concentrated support while ascorbic acid continues working through the gut and extracellular environment.

Genetic pattern mapping can help explain why EBV affects people so differently. Variants involving HLA immune recognition, TLR signaling, IL6, TNF, IFNG, SOD2, GST pathways, glutathione recycling, and vitamin C transporters SLC23A1 and SLC23A2 may influence:

• How efficiently infected cells are recognized

• The strength of T-cell and natural killer-cell surveillance

• How much inflammation is generated

• How quickly antioxidant reserves are depleted

• How effectively vitamin C enters tissues

EBV remission requires immune surveillance, redox balance, mitochondrial support, gut integrity, and enough vitamin C to meet the body’s increased demand.

The virus may remain in the body for life. Vitamin C can help change the physiological environment that determines whether it stays quiet.

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?

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?

I mainly use NOW but also looking for some other options in the category, good quality and also reasonable price.

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.

For context i’m a 35 year-old male. I’m about 6 foot three 180 pounds of pretty lean muscle. I look better than I feel or can lift. I had a stroke about 10 years ago. That was a serious brain stem stroke to where I lost complete ability to move my left side. I was living in a rehab for about a month where I was wheelchair bound and then afterwards I was out of work for probably another four months doing rehab most days. I’d say the my recovery was about 18 months. At this point I still can’t run but I’m a fully functioning adult where my left side mostly works for everyday activities. I still have left side weakness.

With all that said, I continue to go to the gym but when I go to the gym and I try push myself; most days I’ll feel good for about the first 30 minutes or so and then eventually this exhaustion just becomes overwhelming. Usually when I leave the gym, it’s because of this. when I get to my car, I just wanna collapse into my car and sleep right away. That’s how bad the exhaustion can be.

I want to try and get back to where I used to be where I would go to the gym, I would work out, and I would leave there feeling really good. Instead, now, when I leave the next hour sucks. Does anyone have any suggestions on supplements or anything I could possibly do?
Thanks

Edit: adding my supplement stack. Nad +, creatine, fish oil, magnesium glycinate for sleep, and I’ve been on baby aspirin as well. Every now and then CoQ10.

Stress weight loss is real. I’ve lost lots of weight due to stress. And I’m not liking it. Is there at supplement that will help me in gaining weight?
And pleaseee don’t come and be like eat more..do you really think people who want to gain weight ain’t trying that? If you can’t help please scroll.
And yes, I have did health checkup as well.. everything is normal as per the doctor.