---
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]]