Quarterly Knowledge Base

Current Stack

7 min read

Current Stack

Last Updated: 2025-10-21

My current supplement and medication regimen. This is a living document that tracks what I’m actively taking, dosages, timing, and notes on effectiveness.

Active Supplements

Nordic Naturals Ultimate Omega-D3

  • Dosage: 1 soft gel (half serving)
    • 640 mg Omega-3 fatty acids (EPA & DHA)
    • 500 IU Vitamin D3
  • Timing: Morning
  • Brand: Nordic Naturals Ultimate Omega-D3, Lemon Flavor (60 soft gels)
  • Purpose:
    • Omega-3s: Heart health, brain function, anti-inflammatory
    • Vitamin D3: Bone health, immune function, mood
  • Started: [Add date when started]
  • Cost: 0.44/day)
  • Adherence: [Track daily consistency]
  • Notes: Lemon flavor for better taste and reduced fish burps

Scientific Benefits:

  • Cardiovascular Health: EPA/DHA reduce triglycerides by 15-30%, lower blood pressure, and reduce risk of cardiovascular events. American Heart Association recommends omega-3s for heart health.
  • Brain Function & Mental Health: DHA is a major structural component of the brain (40% of brain fatty acids). Studies show omega-3s improve cognitive function, may reduce depression symptoms, and support brain health across lifespan.
  • Anti-Inflammatory: Omega-3s reduce inflammatory markers (CRP, IL-6) and may help with inflammatory conditions like arthritis.
  • Vitamin D (500 IU): Supports calcium absorption, bone health, immune function. Studies link adequate D levels to reduced infection risk and better mood.

Pure Encapsulations Vitamin D3 & K2

  • Dosage: 1 capsule
    • 100 mcg (4,000 IU) Vitamin D3
    • 100 mcg Vitamin K2
  • Timing: Morning
  • Brand: Pure Encapsulations
  • Purpose:
    • Vitamin D3: Additional D supplementation beyond fish oil, bone health, immune support
    • Vitamin K2: Directs calcium to bones (not arteries), works synergistically with D3
  • Started: [Add date when started]
  • Cost: 0.28/day)
  • Adherence: [Track daily consistency]
  • Notes: Combined D3 + K2 for optimal calcium metabolism

Scientific Benefits:

  • Vitamin D3 (4,000 IU): Essential for calcium absorption and bone density. Meta-analyses show D3 supplementation reduces fracture risk by 15-30%. Also supports immune function (T-cell activation), muscle function, and may reduce risk of autoimmune conditions. Many people are deficient, especially in northern latitudes.
  • Vitamin K2 (100 mcg): Activates proteins (osteocalcin, MGP) that direct calcium to bones and teeth rather than soft tissues and arteries. Studies show K2 improves bone mineral density and may reduce arterial calcification by up to 50%. Works synergistically with D3 for optimal calcium metabolism.
  • D3 + K2 Synergy: D3 increases calcium absorption; K2 ensures it goes to the right places (bones, not arteries). This combination addresses a key concern with high-dose D3 supplementation alone.

Creatine Monohydrate

  • Dosage: 5 grams (1 scoop)
  • Timing: Morning
  • Brand: BulkSupplements.com Creatine Monohydrate Powder - Micronized, Unflavored, Pure & Gluten Free (1kg / 2.2 lbs)
  • Purpose:
    • Muscle strength and power output
    • Cognitive function and brain health
    • Muscle recovery
    • Cell hydration
  • Started: [Add date when started]
  • Cost: 0.14/day)
  • Adherence: [Track daily consistency]
  • Notes: Micronized for better dissolution. One of the most researched and effective supplements. Excellent value - 200 servings per container

Scientific Benefits:

  • Strength & Power: Most researched supplement for performance. Meta-analyses show 5-15% increases in strength and power output. Increases muscle phosphocreatine stores, allowing more ATP regeneration during high-intensity exercise.
  • Muscle Growth: Studies show 1-2 kg additional lean mass gains when combined with resistance training over 8-12 weeks. Not just water weight - promotes actual muscle protein synthesis.
  • Cognitive Function: Brain uses significant ATP. Studies show creatine improves working memory, processing speed, and cognitive performance, especially during sleep deprivation or mental fatigue. Particularly beneficial for vegetarians/vegans (who get no dietary creatine).
  • Neuroprotection: Emerging research suggests potential benefits for brain health, TBI recovery, and neurodegenerative conditions (Parkinson’s, Alzheimer’s).
  • Safety Profile: One of the most studied supplements with excellent safety record. No kidney damage in healthy individuals. Loading phase unnecessary - 5g daily is sufficient.
  • Universal Benefit: ~70% of people are “responders” who see clear benefits. Works for all ages and both sexes.

Magnesium Citrate (Experimenting)

  • Dosage: 200 mg elemental magnesium (2 gummies)
  • Timing: PM (before bed)
  • Brand: Nature Made High Absorption Magnesium Citrate 200mg gummies
  • Purpose:
    • Sleep quality improvement
    • Muscle recovery and relaxation
    • Stress and anxiety reduction
    • Supports bone health (synergy with D3/K2)
    • Enhances creatine uptake
  • Started: [Add date when started]
  • Cost: [Add cost per bottle]
  • Adherence: [Track daily consistency]
  • Notes: Currently experimenting with citrate form (gummies). Citrate has good bioavailability (~30%) but may have mild laxative effect in some people. If GI issues occur, may switch to glycinate form for better tolerability.

Scientific Benefits:

  • Deficiency: 50%+ of Americans are deficient in magnesium. Modern soils and processed foods lack adequate levels.
  • Sleep Quality: Magnesium regulates GABA receptors and melatonin production. Studies show improvements in sleep quality, sleep time, and early morning awakening. Acts as natural muscle relaxant.
  • Muscle Recovery & Performance: Required for ATP production and muscle contraction/relaxation. Reduces muscle cramps and soreness. Enhances creatine phosphate stores (synergy with your creatine supplementation).
  • Stress & Anxiety: Modulates HPA axis and cortisol response. Studies show reduced anxiety symptoms and improved stress resilience. NMDA receptor regulation calms nervous system.
  • Bone Health: Works synergistically with Vitamin D3 and K2 (your existing stack). Required for proper calcium metabolism and bone mineralization. 60% of body’s magnesium is stored in bones.
  • Cardiovascular Health: Helps regulate blood pressure, supports healthy heart rhythm, reduces inflammation. Complements omega-3 benefits.
  • 300+ Enzymatic Reactions: Cofactor in energy production, protein synthesis, DNA/RNA synthesis, neurotransmitter regulation.
  • Form Matters: Different forms have varying bioavailability and effects:
    • Citrate (current): ~30% bioavailability, good absorption, may have mild laxative effect (can be beneficial for some, problematic for others)
    • Glycinate: ~80% bioavailability, minimal laxative effect, glycine itself promotes relaxation (ideal for sleep)
    • Oxide: ~4% bioavailability, frequent GI issues (avoid)
    • Currently experimenting with citrate gummies for convenience; may switch to glycinate capsules if better sleep/tolerance benefits observed

Prescription Medications

None currently.

Stack Analysis

Total Monthly Cost

$[Calculate total - add costs for each supplement above]

Daily Schedule

AM (Morning) - All supplements taken together:

  • 1 Nordic Naturals Ultimate Omega-D3 soft gel
  • 1 Pure Encapsulations Vitamin D3 & K2 capsule
  • 5g Creatine Monohydrate powder (mixed in water or beverage)

Midday:

  • None

PM (Evening / Before Bed):

  • 200mg Magnesium Citrate (2 gummies)

Daily Totals

Omega-3 Fatty Acids: 640 mg (EPA & DHA) Vitamin D3: 4,500 IU total (500 IU from fish oil + 4,000 IU from D3/K2) Vitamin K2: 100 mcg Creatine: 5g Magnesium: 200 mg (citrate form)

Current Goals

  • General Health: Foundation supplements for overall wellness
  • Bone & Cardiovascular Health: Omega-3s, Vitamin D, Vitamin K2, Magnesium synergy
  • Cognitive Function: Omega-3s for brain health, creatine for cognitive performance
  • Physical Performance: Creatine for strength and recovery, magnesium for muscle function
  • Sleep & Recovery: Magnesium for sleep quality and muscle relaxation
  • Immune Support: Vitamin D3
  • Anti-inflammatory: Omega-3s
  • Stress Management: Magnesium for nervous system regulation

Stack Philosophy

Minimal, evidence-based foundation. Focus on supplements with:

  • Strong scientific backing
  • Clear mechanisms of action
  • Low risk profiles
  • Broad health benefits
  • Cost-effective

Effectiveness Assessment

  • Overall Rating: [Rate 1-10 after tracking for a period]
  • What’s Working: [Add observations after tracking]
  • Uncertain: [Add observations after tracking]
  • Not Working: [Add observations after tracking]
  • To Discontinue: None planned currently
  • To Add: [See Research Queue below]

Notes on Vitamin D

Total Vitamin D intake is 4,500 IU daily (500 IU from fish oil + 4,000 IU from D3/K2 capsule). This is within safe limits (up to 10,000 IU/day is generally considered safe). Consider checking Vitamin D blood levels via lab test to optimize dosage.

Stack History

Previous Supplements (Discontinued)

[Former Supplement Name]

  • Dates: [start] to [end]
  • Reason for Discontinuing: [why you stopped]
  • Effectiveness: [did it work?]

Research Queue

Supplements/substances I’m researching for potential addition:

  1. [Substance Name]

    • Interest Level: [Low/Medium/High]
    • Research Status: [Initial research / Deep dive / Consulting doctor / Decided against]
    • Notes: [findings]

  2. [Substance Name]

    • Interest Level:
    • Research Status:
    • Notes:
  • Track adherence and effects in The Body Electric
  • Lab results and doctor consultations documented separately
  • Correlate with weight, sleep, and performance metrics

Part of The Body Electric health tracking system See also: Applications Overview

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