Add supplement stack note

Health/supplements.md

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+---
+date: 2026-08-30
+type: health
+tags: [health, supplements]
+---
+
+# Supplements — current stack
+
+> As of Aug 2026. Review with each lab retest.
+
+## Stack
+
+| When | What | Job |
+|---|---|---|
+| Morning | Vitamin C | general support |
+| Morning | Vitamin D3 | lab 64.5 nmol/L = insufficient → target >75. Dose: **≥2000 IU/day** (check pill — if 1000 IU, take two) |
+| Morning | Omega (fish oil) | TG 1.80, HDL 1.06, joints, recovery |
+| Morning | Selenium | aTPO 117 (subclinical Hashimoto's) — studied range 100–200 µg/day (check pill dose) |
+| Evening | Magnesium bisglycinate | sleep, recovery, muscles |
+| Daily | Creatine (restarted) | 3–5 g/day — strength + recovery. First 2–3 wks: +1–2 kg water weight = normal, not fat |
+
+## Gaps that are NOT pills
+
+- **Protein**: target ~1.3–1.6 g/kg (~110–135 g/day) — food first (eggs, túró, chicken thighs, lentils). Whey optional convenience.
+- **Hydration**: 2–3 L/day floor. Electrolytes on 16+ km long runs (homemade: water + salt + lemon, or tabs).
+
+## Explicitly not adding
+
+- Iron (normal in lab — excess is harmful)
+- Zinc / B-vitamins (nothing flagged)
+- Beta-alanine (wrong energy system for distance)
+- K2 — optional, weak evidence at 23
+
+## Connected
+
+- [[Health/2026-05-28-labor]]
+- [[Half-marathon-plan]]