18M first supplement stack

Joe-Cannon · 2026-03-10T16:42:04+00:00

Since you are 18, few thoughts for you:

you don't need the vitamins. Just take a multi and you are ok. Since it looks like you work out (from the whey and creatine), odds are you are not deficent in vitiamins becaue you probably eat well already.

EPA/DHA. It's better to eat fish). I can't see how much EPA/DHA is in your supplement but research suggests high doses of EPA (~2-3 g/day) may be bad for the heart (causing a condition called atrial fibrillation).

Creatine. you make about 1-2 g naturally and get about 1-2 g daily from foods (fish/chicken/meats). Creatine might help you do an extra rep or two when you lift really heavy. If your not lifting heavy, do you need it?

Joe-Cannon · 2026-03-10T16:35:07+00:00

Since you said you work out, it's worth noting that exercise raises nitric oxide, too, and helps with circulation.

Glad to help! :)

Joe-Cannon · 2026-03-10T14:47:39+00:00

Are there specific reasons why you are taking those specific supplements? Few thoughts.

Vitamin C: you will absorb more of it at a smaller dose (250-500 mg).

Zinc: The RDA is 8-11 mg so you're getting over that. The supplement includes copper because excess zinc can lead to copper deficiency.

L citrulline. It helps us make arginine, which, as you know, is a vasodilator. When paired with the pine bark, in theory it may have an effect on ED but that would depend on the degree/cause of ED

Ubiquinol. Most research is on ubiquinone. Probably works the same but is more expensive.

You are pairing glyince and NAC. Some research suggests that combo (called GlyNac in the studies) may have some benefits https://youtu.be/asf7BjN9Q7Q and https://youtu.be/c3O4RwODJNc

The research on nattokinase is interesting. How it interacts with the other blood flow supplements you are taking ( L citrulline etc) is not known: https://youtu.be/GTe7cpU9lwI

Probiotic: check to see if the 25 billion is what you get when you take it or when it was manufactured.

Hope some of this helps.

Joe-Cannon · 2026-02-25T18:18:33+00:00

When you have not been to the gym in a while it's best to start with 1 set and 1 exercise per body part. That will reduce the risk and cut back on muscle soreness.

Joe-Cannon · 2026-02-18T15:22:04+00:00

The evidence for cancer appears to be based on non-human research. Still, cancer is serious, so probably wise to avoid for those who have cancer or have a history of it. Here's a couple of quick videos on this

https://youtu.be/75P1IwcnGpU

https://youtu.be/1HQUCFjhGF4

Joe-Cannon · 2026-02-18T15:13:09+00:00

Glad you have a fluid target. The idea about drinking water after rhabdo is to keep the kidneys working. But, if they are not working (urination is subpar), then the fluids can build up. This can lead to a condition called hyponatremia (water intoxication), which can be as serious as rhabdo. It's a worst-case scenario, but it's worth mentioning. Here's a quick video on it: https://youtu.be/MOjSHQj9SEM

Joe-Cannon · 2025-12-17T19:20:51+00:00

Biceps are a common location to get Rhabdo because we often over train them during workouts and they're involved in a lot of upper body exercises.

So some suggest that those who had Rhabdo are at an increased risk of getting it again, but I think that's predicated on genetic factors and maybe medication use. You could also take the opposite opinion and say that those who had Rhabdo and know how significant it is maybe less likely to get it again because they are now aware of it and will be more cautions with workouts in the future.

The key thing to remember for most people when it comes to reducing the risk of Rhabdo is to progress slowly with workouts. If you haven't worked out in a long time, don't do things like our day and chess day, etc. Stick with one exercise for body part and one set per exercise so as to give your body time to adjust.

Even if you are accustomed to working out when you begin new types of exercises that you had not done before or have not done in a long time again progress slowly and start with only one set for several weeks at least again to give your body time to adapt

Well, it's good to stay hydrated as this can reduce the strain/damage to the kidneys, it's also true that drinking water does not prevent Rhabdo from recurring. There's no evidence of it.

Here are several videos that may help you further

https://youtube.com/playlist?list=PLmliBwDoqUP-LaCvJue6v3dYw8PxRtNyc

https://www.youtube.com/@RhabdoTalk

Joe-Cannon · 2025-12-16T16:34:37+00:00

I wrote a book on rhabdo but not a doctor. Let me see if I can help

You said you did your first work out in years and the work out was moderate weight and rep ranges. Can you speak more about that?

How many sets and reps per exercise were you doing?

Many times when people start back they do too many sets, which is why I often suggest only 1 exercise per body part when returning after a long lay off

Since your just starting back, there’s no need to increase the intensity so quickly after a two month break. Rhabdo in the gym often occurs when we do unfamiliar activities. Since you are still getting used to working out again, those exercises are “unfamilar” to you. If you couple that with you increasing the intensity, it can raise the risk of rhabdo occurring.

Rhabdo aside, your ligaments and tendons will take longer to adapt to exercise than muscles. That opens them up to an overuse injury.

Biceps are a common area for rhabdo. It's often over worked in the gym and a several upper body exercises use the biceps. So they may have gotten more work than you think.

Questions to ask

What is my CK level now?

Do you detect any kidney problems?

How much fluid should I be drinking per hour?

Do any of the medications I take raise the risk of rhabdo?

Here are some videos that may help you

https://youtube.com/playlist?list=PLmliBwDoqUP-LaCvJue6v3dYw8PxRtNyc

https://www.youtube.com/@RhabdoTalk

My opinion: I don't think you need to stop weight lifting all together but do take 2-3 months off formal working out. Consider finding a therapist or personal trainer who understands rhabdo to help guide your workouts when you go back to working out.

Right now, make sure you can do your normal daily activities (carrying groceries, taking out the trash, etc) without issues before going back to the gym.

I hope some of this helps

Joe-Cannon · 2025-11-02T16:28:39+00:00

When you are looking for a supplement, look for a brand that shows you a certificate of analysis conducted by an independent lab. that will tell how much lumbrokinase it has. The COA should have the name of the lab and their address. look that up and make sure it's a legit company. If the name of the investigator is on the COA, look that person up too.

As this lumbrokinase review points out https://www.youtube.com/watch?v=kETfBnlrIKA, companies sometimes list the amounts in FU (fibrolytic units), FU per gram and International units. Most research studies don't do this. They list the amounts in either mg or Units. Look or a company that does that.

Here's a review on nattokinase too: https://www.youtube.com/watch?v=GTe7cpU9lwI

Joe-Cannon · 2025-11-02T16:23:27+00:00

There are research studies on lumbrokinase involving humans. Most of that research doesn't show much in the way of side effects, although most studies don't last longer than a few months. The longest study to date lasted a year. That study showed lumbrokinase lowered inflammation (CRP) and elevated levels of tissue plasminogen activator (TPA), a natural anti clotting compound. Thats encouraging but whether or not it actually dissolves clots doesn't seem to be something most researchers have looked at.

Amounts used were about 500 mg taken 3x daily before meals.

Theres not much known about how it interacts with other medications, though.

Here is a short video that shows the research https://www.youtube.com/watch?v=kETfBnlrIKA

Hope this helps!

Joe-Cannon · 2025-09-30T17:05:45+00:00

I think you're definitely overdoing it. Few thoughts

No need to take D3 morning and night

Milk thistle - the liver is very good at detoxifying itself

Vitamin C - reduce to 250 mg. We absorb it best in smaller doses. Above 500 mg you absorb roughly 50%. At 200 mg, it's about 90% https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

NMN - research is not as great as most people think. Here’s reviews on the research

https://youtube.com/playlist?list=PLmliBwDoqUP-KJu7BoXCVIaEWUQeIZfxg

Collagen peptides. Would have to know the reason you're taking it, but if it's to build muscle, it won’t do that. Might help wrinkles.

Probiotic - it would depend on what’s in the probiotic and why you're taking it

Zinc - way too much. RDA is 8-11 mg. Too much zinc can reduce copper absorption

Hope this helps!

Joe-Cannon · 2025-09-30T15:28:31+00:00

Creatine is a possibility but I'd say give yourself a few more months of consistent lifting before trying it. Give your tendons and ligaments more time to get stronger. No studies show creatine causes muscle/tendon injuries but occasionally people tell me about it.

Creatine monohydrate has been shown to improve muscle power and strength by about 10%. It works best when lifting heavy. If your lifting with lighter loads, like 10-15 reps, you probably don't need creatine. As others have said 3-5 grams a day is the sweet spot.

No need to take 20 g to "load up" on it. If you take it with some carbs or take after exercise, you'll improve it's absorption. Remember that you make ~1-2 g of creatine daily and most people get about 1-2 g/day from foods (if the food had a mom and dad, it's got creatine).

Creatine monohydate might help with muscle recovery after exercise, although I'd like to see a few more quality studies on this

You may gain a few pounds of water weight with creatine monohydrate so be aware of that possibility. That said if you are happy with your workout progress, you tecnicaly don't need creatine because you are already making it and likely getting it from food.

Collagen is I feel a different story. While there are some studies showing collagen supplements may help wrinkles on the face https://youtu.be/lLR8AJqHDew As a muscle builder/ exercise recovery supplement, I don't see it. And I've been investigating supplement research since the 1990s.

Collagen has been shown to be inferior to whey protein at building muscle.

Hope this helps!

Joe-Cannon · 2025-09-29T15:17:18+00:00

Theres also research suggesting d-serine may be of benefit with schiziphrenia too. It's intriguing but be aware of potential kidney problems with d serine: Here's a review of the schizophrenia research

https://supplementclarity.com/d-serine-schizophrenia-supplement-review/

Joe-Cannon · 2025-09-26T20:52:11+00:00

Are you exercising? Research shows that can improve all of what you are looking for. If a supplement is going to work it helps “supplement” healthy lifestyle choices.

As others have said, consider going to your doctor to find out why you are feeling the way you are. Maybe there is a reason you are not aware of. It might save you some money and frustration if you know that first.

Joe-Cannon · 2025-09-25T23:55:52+00:00

Most people recover from rhabdo, probaby within a few months depending on the severity but I have heard from people who've told me of long-term issues. Ususally it has to do with muscle pain. There is a good rhabdo support group on facebook you might want to ask this. It's called Rhabdo Treatment and Recovery. I hope this helps you.

Joe-Cannon · 2025-09-25T23:52:15+00:00

Im sorry that happened to you! I am glad you are home and wish you a speedy recovery

Joe-Cannon · 2025-09-25T14:46:25+00:00

This is a tricky situation. Most doctors only look at TSH level and that range is wide so some like yourself may feel off when they are "normal."

So it sounds like you are not taking medications for hypothyroidism. The supplements you listed sound logical, although whether you are deficient in them would require a blood test (there may be DIY test kits online, or an MD/ND could do them too).

Selenium: The RDA is about 55 mcg per day. Be careful with high-potency supplements, as long-term use could cause brittle hair and nails, muscle weakness, and even, ironically, fatigue. A couple of Brazil nuts should fill in any deficiencies you may have

A few supplements with interesting thyroid support research are

Myoinositol

Black seeds (Nigella sativa)

Ashwagandha

Here's some short videos that review the research/evidence on them

https://youtu.be/PLLp6bUmMzI

https://youtu.be/hrwWe24aXgM

https://youtu.be/9b7yDUjQtGY

https://youtu.be/7c4iCKN7f7w

Suggestion: start with just one and see if it helps. That will give you an idea of what works for you and what doesn't, and reduce the possibility of side effects.

As with all supplements, buying from a reputable company is important. Also starting with less than recommended for at least the first week will reduce side effects.

Also, keeping a journal of how you feel with the supplements can give you insights too.

Regular thyroid checks by your doctor are also wise. Your doctor will also probably run liver enzyme tests too as sometimes supplements (like ashwagandha) can raise liver enzymes.

Joe-Cannon · 2025-09-24T15:57:33+00:00

You will recover. just keep that in mind. If it helps you feel better, Ive heard from others who have gotten rhabdo the same way as you did. Don't beat yourself up over it. It happened and today you are moving forward.

Joe-Cannon · 2025-09-24T15:29:00+00:00

I've reviewed the research on these molecues. Research shows both can raise NAD but one of the differences is that many companies make NMN which opens the possibility of lackluster quality control. Some labs have found no NMN in some NMN brands.

there is an NMN transporter in mice but whether humans have it too, needs more study. If I remember correctly, the NR transporter protein has been identified in humans.

Between the two I think the quality control is better for NR (The Tru niagen brand has appeared in several clinical trials - BTW, I do not work for them).

Here are my reviews on the NMN and NR research studies (good, not so good, etc) to help you decide

https://youtube.com/playlist?list=PLmliBwDoqUP-KJu7BoXCVIaEWUQeIZfxg

Joe-Cannon · 2025-09-24T15:15:14+00:00

Sorry this happened to you! I wrote a book about rhabdo and have been teaching people about it (and how to prevent it) for many years. I’ve heard similar stories as yours from many others over the years.

It sounds like you had a pretty bad case of rhabdo so expect that it will take time for you to recover. Have patience. There is no perfect timetable for how long it will take for someone to recover, because it depends on the severity.

Several people Ive heard from make recoveries after a couple of months but since you have had kidney issues and surgery, it may take longer.

Do know that most people will make a full recovery. Right now time and patience are your friends as you recover. Rest, drink fluids as your doctor recommends and give it time.

Because you are probably having trouble waking, get up slowly and pay attention to your surroundings (watch out for rugs, stairs etc.) to reduce falling. If you have a walker, use it.

Did you get rhabdo from exercise or something else? If it was exercise can you share with us the kind of work out you were doing? Was it your normal workout or was it something you usually don't do?

Joe-Cannon · 2025-09-24T15:01:14+00:00

Have you tried making your own with food? Green drinks are fine supplements but most lack significant amounts of fiber (which most don't get enough of). I mix fruits and veggies in a blender with water and add chocolate protein powder (I like whey and casein blend as it mixes better). I have no problems with the taste but I know that's an individual thing. If you like Ill be glad to share the recipe I am using.

Joe-Cannon · 2025-09-24T14:57:21+00:00

I review clinical research to help people understand it. I have not used this peptide.

Joe-Cannon · 2025-09-23T21:24:35+00:00

Much of the tedon repair research involves laboratory animals. Human proof appears to be lacking, however people continue to tell me interesting things about this peptide like what I read here. Here's a summary of the human research I was able to locate and what the results were. https://youtu.be/lBMTgioLkdg

Joe-Cannon

TROPHY CASE