Supplement Log

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Read this first Everything here is reference information drawn from the research literature, not medical advice, and Lamduan is neither a doctor nor a pharmacist. Supplements are not medicines and do not replace anything a doctor has prescribed. If you take regular medication, are pregnant or breastfeeding, have liver or kidney disease, or have surgery coming up, speak to a pharmacist or doctor before starting anything on this page.

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All supplements 75

Tap a name for all six answers. Every answer carries a badge saying how strong the evidence is, and where the marketing does not match the research, it says so plainly.

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Vitamins

Vitamin D3 cholecalciferol

Vitamin K2 MK-7 / MK-4

Vitamin C ascorbic acid

Vitamin A retinol / retinyl palmitate

Vitamin E alpha-tocopherol

What it is

A fat-soluble antioxidant that protects cell membranes.

What it helps with Weak

Correcting deficiency, which is rare. Large trials aimed at heart disease and cancer came out neutral to negative.

Effect on hormones No human data

No measurable hormonal effect.

Weight and fat loss No human data

Nothing to do with fat loss — and in high doses alongside vitamin C around training it may blunt the muscle adaptation you are training for.

Sleep No human data

Nothing to do with sleep.

Other health effects Weak

Skin and cell membranes. The SELECT trial found 400 IU/day raised prostate cancer risk 17%, so there is no case for taking high doses indefinitely without a reason.

Dose and ceiling

Commonly used: 100-400 IU per day

The official limits are 1,000 mg (IOM) or 300 mg (EFSA), but the level that actually matters is 400 IU/day, where it starts interfering with clotting.

When to take it Take with a meal containing fat, or it will not absorb.

Caution Above 400 IU/day it inhibits platelets and antagonises vitamin K-dependent clotting factors, raising bleeding risk. Two trials found excess haemorrhagic stroke.

Interacts with medicines Interacts with anticoagulants and antiplatelets (warfarin, aspirin). Stop 7-14 days before surgery.

B-complex B-complex

Vitamin B6 pyridoxine

Vitamin B12 cobalamin

Folate / folic acid folic acid / 5-MTHF

Niacin (B3) B3 / nicotinic acid / nicotinamide

Biotin B7

Multivitamin MVM

Minerals

Magnesium glycinate / citrate / oxide

Zinc picolinate / gluconate

Iron ferrous sulfate / bisglycinate

Calcium citrate / carbonate

Selenium selenomethionine

Iodine potassium iodide / kelp

Copper copper gluconate

Potassium potassium chloride

Chromium chromium picolinate

Electrolytes sodium / potassium / magnesium

Fatty acids

Omega-3 (fish oil) EPA / DHA / fish oil

Krill oil phospholipid omega-3

MCT oil C8 / caprylic acid

CLA conjugated linoleic acid

Protein and amino acids

Whey protein whey isolate / concentrate

Casein micellar casein

Collagen collagen peptides

Creatine creatine monohydrate

EAA essential amino acids

BCAA leucine / isoleucine / valine

Glutamine L-glutamine

Beta-alanine CarnoSyn

Citrulline citrulline malate

HMB beta-hydroxy beta-methylbutyrate

L-carnitine acetyl-L-carnitine

Taurine

Glycine

Sleep and calm

Melatonin

L-theanine

GABA

Valerian Valeriana officinalis

Tart cherry Montmorency cherry

5-HTP 5-hydroxytryptophan

Metabolism and glucose

Caffeine

Green tea extract (EGCG) EGCG

Berberine

Alpha-lipoic acid alpha-lipoic acid

Garcinia cambogia HCA / hydroxycitric acid

Apple cider vinegar apple cider vinegar

Psyllium husk ispaghula husk

Inositol myo-inositol

Herbs and hormones

Ashwagandha Withania somnifera

Rhodiola Rhodiola rosea

Tongkat ali Eurycoma longifolia

Maca Lepidium meyenii

DHEA dehydroepiandrosterone

Curcumin turmeric extract

Milk thistle silymarin

Saw palmetto Serenoa repens

St John wort Hypericum perforatum

Yohimbine yohimbe

Synephrine bitter orange

Other

TUDCA tauroursodeoxycholic acid

Probiotics

CoQ10 ubiquinol

NAC N-acetylcysteine

Resveratrol

Quercetin

Beetroot (nitrate) nitrate

Glucosamine chondroitin

Lion mane Hericium erinaceus

Astaxanthin

Spirulina chlorella

Supplement Log

Your regimen

All supplements 75

💊 Vitamins

🧂 Minerals

🐟 Fatty acids

💪 Protein and amino acids

🌙 Sleep and calm

🔥 Metabolism and glucose

🌿 Herbs and hormones

✨ Other

Vitamins

Minerals

Fatty acids

Protein and amino acids

Sleep and calm

Metabolism and glucose

Herbs and hormones

Other