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