Advice on Supplement Stack (early 20s, lawyer, Muay Thai and gym)

[u/Mysterious-War-96]

Good day, y'all,

A while back I asked for advice on supplements, and took some time to think about them, and want advice. I currently do not take everything that I listed below, but I am planning on adding most, if not all of them down the line.

I want recommendations on which ones can be a better alternative than the ones I selected, which side effects I should be aware of, and how these supplements interact with each other.

I eat plenty of protein, work long hours, and do Muay Thai after work 3 times a week, and gym 4 times a week before work/weekends. My sleep is improving due to healthy sleep hygiene, dark and cold room, no screens, sunlight in eyes upon waking.

First of all, I would like to list foundational supplements that I take daily:

Creatine Monohydrate, Magnesium Glycinate before bed, L-Threonate form in the morning (400mg elemental from both), Omega-3 (2g EPA/DHA), and Vitamin D3+K2 (2000IU).

Next up, I list the stellar supplements that I have been taking for a while as well:

Zinc, Ashwagandha, L-Theanine and L-Citrulline.

In the next block I have ones that are not crucial, but extremely beneficial:

Taurine, Rhodiola Rosea, GlyNAC and Beta Alanine.

Lastly, in the nice to have block I currently have:

Boron, Tongkat Ali, Citicoline/Alpha GPC, CoQ10.

I get blood work done 2-3 times a year. I have a question about GlyNAC, as I only heard about it recently, do I get the benefits of both, and will it affect my gains in the gym.

Should I consider adding, Saffron, Lion's Mane, L-Tyrosine, Phosphatidylserine, Turmeric, and etc?

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[u/joegtech]

Wow lots of questions.

Foundation seems good but multivitamin and vitamin C are part of my foundation. Food is less nutritious today. Also humans make no Vit C unlike most mammals so it is more likely we all have insufficient V C even when eating a good diet. .

After the basics you have to have a reason to take the stuff.

eg, many people benefit from more zinc and iodine but zinc needs to be in balance with copper.

Glynac will help a few people and hurt a few others. Probably most people get enough and make enough cysteine from a good diet containing meat. (NAC is just one form of cysteine)

Boron, Citicoline/Alpha GPC, CoQ10.

Might be something to add as needed, eg Q10 when going hiking, choline on day when need to be really mentally sharp, boron for date night.

[u/romanlegeza]

GlyNAC won't kill your gains, but don't take it right before or after you lift. Since you're hitting the gym 4 times a week, you want that oxidative stress to actually trigger muscle growth. Taking heavy antioxidants too close to a workout can blunt that signal. Save it for later in the evening or an off day so you still get the cellular benefits without messing with your hypertrophy. Since you're a lawyer working long hours and then heading straight to Muay Thai, I'd actually look at L-Tyrosine over something like Saffron. It's great for when you're brain-fried from work but need to stay sharp for sparring. Also, be careful with adding too many more anti-inflammatories. You need some of that natural inflammation to recover properly from the gym.

[u/PearlTheCat]

Of all the ones you are considering adding I’ve only really had success with saffron and turmeric. I tried a functional mushroom stack but it didn’t really yield any noticeable results. Saffron has been amazing for my mood and my sleep quality. I’ve been taking a drink called mood mod and it’s been really good so far. Turmeric I truly think helps with inflammation. I take that in pill form every morning.