Distil Supplement Stack Report
DistilEvidence, not assumptions.
Report · 7b6a5c4d…
19 July 2026
A personalised supplement stack, built for one profile

Your supplement
stack.

Prepared for James, 44.
Compounds
10
Selected from
105 evidence-graded
Checked against
2 prescriptions
Ruled out for safety
8
Hello James, here is your report.
A Note on Your Recommendations
Based on your goals, your health profile, and the detail you gave us about your diet and routine, we have built a stack of 10 compounds. Given that you are managing both sertraline and levothyroxine, every recommendation here has been checked against both medications specifically, not just screened generically. The sequencing below is designed to let your body adjust gradually and to let you tell what is actually working, rather than starting everything at once.
Foundation The broadest-evidence compounds, and the ones your own numbers point to directly: your reported Vitamin D sits well below where it should be, and a desk-based job with under 15 minutes of daily outdoor light makes that easy to explain. These go in first.
Targeted Built around what you actually ranked highest: Stress + Resilience and Sleep Quality, specifically the 3am waking you describe, alongside support for mood and focus that works with your prescriptions rather than against them.
Optimise Additions for going further on energy and cognition as you move through your forties. One of these carries emerging (Grade C-adjacent) evidence, flagged clearly on its card.
If cost is a consideration, the Foundation tier is a complete starting point on its own. Targeted and Optimise are additions rather than requirements, and meaningful benefit is available from Foundation alone.
Thank you for choosing Distil. If anything in this report raises questions, reply to your report email and we will respond directly.
Dietary Baseline

Dietary Baseline

Diet pattern
Omnivore, eating a wide range of foods including red meat, poultry, fish, dairy and eggs. Your week is busy and inconsistent: a proper dinner most evenings, but breakfast is often skipped and lunch tends to be whatever is quickest. A few coffees a day and 4-7 units of alcohol at weekends.
Key gaps identified
Vitamin D: Under 15 minutes of outdoor light most days, combined with a sedentary indoor job, is a well-established driver of deficiency at UK latitude. Your reported blood level of 48 nmol/L sits well below the optimal range of 100–150 nmol/L (40–60 ng/mL): supplementation is clearly warranted rather than optional here.

Omega-3 (EPA/DHA): Oily fish once a week provides a partial contribution, roughly 0.5-0.7g EPA+DHA over the week, which is meaningfully below what supports the goals you have prioritised. Supplementation at a measured dose remains the more reliable approach.

Magnesium: Nuts and seeds are rarely eaten, wholegrains are largely replaced by refined carbohydrates, and leafy greens appear only once or twice a week. These are the three main dietary magnesium sources, so your baseline intake is likely on the low side, which is relevant given how often magnesium depletion shows up alongside high stress and disrupted sleep.

Fruit and colour variety: 2-3 portions of fruit a week is low, and fermented foods are rarely eaten. This lowers your baseline intake of the antioxidant and polyphenol compounds that support general resilience, though this is more a general dietary note than a direct driver of any single compound in this stack.
Dietary exclusions (sourcing impact)
No known allergies No food groups are excluded and no allergy restricts sourcing here. As an omnivore with regular red meat and eggs, standard supplement forms are all viable without substitution.
Food-first notes
Regular red meat, eggs and moderate dairy mean your dietary B12 intake is probably reasonable day to day. The B12 in this stack is included at an active form and dose aimed at your energy, mood and cognition goals rather than to correct an outright deficiency, since your diet already provides a baseline. Your one weekly oily fish meal is a good habit worth keeping regardless of the Omega-3 supplement: it is not a reason to drop the supplement, but it is a helpful floor underneath it.

Your Current Supplements: Reviewed

What to keep, what to upgrade, and what to stop
Supplement Verdict Assessment
Supermarket multivitamin (most mornings) Drop Superseded by this stack. General multivitamins spread small, sub-therapeutic amounts of many nutrients rather than the specific doses your profile actually needs. Your Vitamin D, B12 and B-complex needs are covered individually and at doses matched to your reported blood work and goals. Stop the multivitamin once your new stack begins.
Fish oil capsule Upgrade Right idea, imprecise dose. Standard supermarket fish oil capsules rarely specify combined EPA+DHA content clearly, and the amount per capsule is usually well below what supports mood, stress resilience and cognition. Switch to Omega-3 EPA/DHA at 1.5g combined EPA+DHA (1.5:1 EPA:DHA ratio) when you reach Week 3 of your introduction schedule, taken with dinner.
Magnesium tablet (some evenings) Upgrade Right compound, likely the wrong form. Generic supermarket magnesium tablets are typically oxide or citrate, forms with weaker absorption and a higher chance of loose stools at an effective dose. Switch to Magnesium Glycinate at 300mg elemental when you reach Week 2, taken before bed. This form is gentler on the gut and better suited to the 3am waking pattern you describe.
Important Notices
⚠️ GP REVIEW REQUIRED Magnesium Glycinate + levothyroxine: Magnesium can bind to levothyroxine in the gut and reduce how much you absorb, the same way calcium and iron do. Take your levothyroxine first thing on an empty stomach as usual, and take Magnesium Glycinate at least four hours later (bedtime works well). Mention this timing to your GP so they know the separation is deliberate.
⚠️ GP REVIEW REQUIRED Vitamin B Complex (Active Forms) + levothyroxine: High-potency B-complex products can carry enough biotin (B7) to distort thyroid blood test results, making free T4 and free T3 read falsely high and TSH falsely low. This does not change how your levothyroxine works, but because your thyroid is checked regularly, a distorted reading could lead to an incorrect dose adjustment. Standard B-complexes rarely contain enough biotin to matter, but confirm the biotin content on your label. If it is high-potency, pause it for two to three days before any thyroid blood test and tell whoever takes the blood that you take it.
⚠️ GP REVIEW REQUIRED Ashwagandha (KSM-66) + sertraline: Ashwagandha has mild effects on serotonin pathways that overlap with sertraline's mechanism. Watch for restlessness, jaw tension, or sleep disruption in the first few weeks, and mention that you are starting it at your next GP review; most people tolerate the combination without issue.
⚠️ GP REVIEW REQUIRED Ashwagandha (KSM-66) + levothyroxine: Ashwagandha on top of levothyroxine can occasionally tip you toward having too much circulating thyroid hormone, because ashwagandha can raise your body's own thyroid output on top of your dose. Watch for a racing heart, feeling wired, or unexpected weight loss, and if you start Ashwagandha, ask your GP to check your thyroid panel at your next routine review. Do not change your levothyroxine dose yourself.
Caution Your reported Vitamin D level (48 nmol/L) sits well below the optimal range of 100–150 nmol/L (40–60 ng/mL). Retest 25-OH Vitamin D at around 12 weeks after starting supplementation to confirm your level is tracking toward optimal, and adjust dose with your GP if needed.
Caution At 4-7 units of alcohol a week, it is worth avoiding alcohol on the same evening as your sedating compounds: Magnesium Glycinate, L-Theanine, Glycine and Ashwagandha all have a mild calming effect on the nervous system, and combining this with alcohol can produce more grogginess than either alone the next morning.
⚠️ GP REVIEW REQUIREDAshwagandha can alter thyroid hormone levels (TSH, T3, T4). You are on levothyroxine for an underactive thyroid, so you should inform your prescriber that you are taking this, so any effect on your next thyroid review can be monitored. Your levothyroxine should continue to be taken first thing, separately from this supplement, exactly as you do now.
CautionRare cases of liver injury (jaundice, itching, dark urine) have been reported with ashwagandha, usually resolving after stopping. Stop and seek medical advice if you notice yellowing of the skin or eyes, dark urine, persistent nausea, unusual fatigue, or upper right abdominal pain or itching.

Your stack at a glance

The shape of the whole report, in one view
By tier
Foundation 5
Targeted 3
Optimise 2
By evidence grade
5
A
Multiple RCTs or a systematic review
5
B
At least one well-designed RCT
0
C
Emerging / mechanistic only
Every compound here is Grade A or B. Nothing emerging, nothing speculative. Selectivity is the point.
Introduction Schedule

Introduction Schedule

Every compound in the order it is introduced. Full rationale follows below.
Foundation Targeted Optimise
Wk 1 Wk 3 Wk 5 Wk 8 Wk 10 Vitamin D3 + K2 Magnesium Glycinate Omega-3 EPA/DHA Vitamin B12 (Methylcobalamin) Vitamin B Complex (Active Forms) L-Theanine Glycine Ashwagandha (KSM-66) Lion's Mane Coenzyme Q10 (Ubiquinol)
Full schedule (table view)
Week Compound Daily dose When to take Tier Grade
Week 1 Vitamin D3 + K2 3,000 IU D3 + 100mcg K2 MK-7 Morning with breakfast Foundation A
Week 2 Magnesium Glycinate 300mg elemental Before bed Foundation A
Week 3 Omega-3 EPA/DHA 1.5g combined EPA+DHA (1.5:1 EPA:DHA) Evening with dinner Foundation A
Week 4 Vitamin B12 (Methylcobalamin) 500mcg Morning with breakfast Foundation A
Week 5 Vitamin B Complex (Active Forms) One capsule daily (B6 approx. 15-20mg as P5P) Morning with breakfast Foundation B
Week 6 L-Theanine 200mg Before bed Targeted A
Week 7 Glycine 3g Before bed Targeted B
Week 8 Ashwagandha (KSM-66) 300mg twice daily (600mg/day total) Morning with breakfast + evening with dinner Targeted B
Week 9 Lion's Mane 1,000mg fruiting body extract Morning with breakfast Optimise B
Week 10 Coenzyme Q10 (Ubiquinol) 100mg Morning with breakfast Optimise B
Daily Supplement Schedule

Daily Supplement Schedule

When to take each compound and why.
Compound Meal slot Dose Reason for timing
Vitamin D3 + K2 Breakfast 3,000 IU D3 + 100mcg K2 MK-7 Fat-soluble Both D3 and K2 are fat-soluble and need dietary fat to absorb properly. Taking with breakfast maximises uptake.
Vitamin B12 (Methylcobalamin) Breakfast 500mcg Routine consistency No specific food dependency, but a fixed morning slot alongside your other breakfast compounds supports consistent daily intake.
Vitamin B Complex (Active Forms) Breakfast One capsule daily Stomach protection B vitamins, particularly B6, can cause mild nausea on an empty stomach. Taking with food improves tolerance.
Ashwagandha (KSM-66) Breakfast 300mg Split dosing Twice-daily dosing supports HPA axis regulation across the full day. Morning dose taken with breakfast.
Lion's Mane Breakfast 1,000mg fruiting body extract Morning only Mildly activating for some people, so a morning dose avoids any interference with your sleep, which is already disrupted.
Coenzyme Q10 (Ubiquinol) Breakfast 100mg Fat-soluble Requires dietary fat for absorption. Morning dosing also avoids the rare reports of mild sleep disruption when taken late in the day.
Omega-3 EPA/DHA Dinner 1.5g combined EPA+DHA Fat-soluble Fat-soluble. Taking with your evening meal's dietary fat maximises absorption and reduces any fishy aftertaste.
Ashwagandha (KSM-66) Dinner 300mg HPA axis, evening The evening dose supports cortisol regulation overnight, which is relevant to your 3am waking pattern. Taken with dinner.
Magnesium Glycinate Before bed 300mg elemental Timing-dependent Supports GABA receptor activity and nervous system calming. Timing close to sleep onset targets your maintenance waking pattern.
L-Theanine Before bed 200mg Timing-dependent Promotes alpha-wave relaxation without sedation, easing the nervous system arousal that tends to accompany your 3am waking.
Glycine Before bed 3g Timing-dependent Supports deeper sleep architecture through NMDA receptor modulation. Works alongside magnesium and L-theanine as part of your bedtime routine.
Fat note Fat-soluble compounds (marked above) require 10-15g of dietary fat to absorb properly. Practical equivalents: 1 tablespoon olive oil, a handful of nuts, half an avocado, 2 tablespoons of nut butter, or a full-fat yoghurt.
Recommended Stack
Foundation Five compounds addressing your energy, mood and thyroid context directly: your sun exposure is low and your ferritin sits at the lower end of optimal, so this tier is built to correct real gaps rather than guess. Each sits at Grade A evidence and is introduced one per week from Week 1.
Vitamin D3 + K2 Foundation Grade A
Your reported level sits well below the optimal range, and your indoor days and low sun exposure mean diet and daylight alone will not close the gap.
FormCholecalciferol (D3) + Menaquinone-7 (K2 MK-7)
Daily dose3,000 IU D3 + 100mcg K2 MK-7
When to takeMorning with breakfast
IntroduceWeek 1
Why this compound

You reported a 25-OH vitamin D level of 48 nmol/L, against an optimal range of 100-150 nmol/L (40-60 ng/mL). That is a meaningful shortfall, and with a desk-based indoor job and under 15 minutes of daily outdoor light, UK sun exposure alone cannot correct it, particularly through the darker months.

Correcting a gap this size may support mood stability, immune regulation and general energy, which line up with the goals you ranked highest. K2 MK-7 is included alongside D3 specifically to direct the calcium your body absorbs toward bone rather than soft tissue.

Time to effect: allow 8-12 weeks of consistent use before retesting blood levels. Some people notice an improvement in general energy sooner, but the blood-level correction takes the full window.
Safety and watch for

Well tolerated at this dose. Take with a meal containing some fat (D3 is fat-soluble and absorbs poorly on an empty stomach). Mild nausea is possible if taken without food.

Hypercalcaemia is only a concern at doses far above this one, or in combination with certain diuretics, neither of which applies to you. Retest 25-OH vitamin D at around 12 weeks to confirm the dose is doing its job.

Energy + VitalityMood supportImmune resilienceDeficiency correction
Sourcing
Vitamin D3 combined with K2 MK-7 is widely available from reputable UK suppliers, so there is no meaningful quality gap to navigate here. Confirm the label shows cholecalciferol (D3, not the weaker ergocalciferol D2 form) and MK-7 specifically (not the shorter-acting MK-4), with the dose per capsule matching what is set out above.

Search term: "Vitamin D3 K2 MK-7 3000IU supplement UK"
Magnesium Glycinate Foundation Grade A
Waking around 3am and struggling to drop back off points to a maintenance-type sleep issue, which magnesium glycinate is well suited to support.
FormMagnesium bisglycinate (glycinate chelate)
Daily dose300mg elemental
When to takeBefore bed
IntroduceWeek 2
Review⚠️ GP review

See Important Notices for the detail on this, given what you told us.

Why this compound

You described falling asleep easily but waking around 3am and finding it hard to get back over. That pattern (maintenance insomnia) is different from a difficulty-falling-asleep problem, and magnesium glycinate supports it through GABA receptor modulation and general nervous system calming, alongside its role in over 300 enzymatic reactions involved in stress regulation.

The glycinate form is used specifically because it crosses into the brain more readily than other forms and tends to be gentler on the gut. At 300mg elemental magnesium, this dose also co-delivers roughly 1.8g of glycine. Because standalone glycine is separately included later in your stack, your total glycine intake across both sources runs to around 4.8g/day, comfortably within the range considered safe (there is no established upper limit for glycine). The lower standalone glycine dose in this stack is intentional, not an oversight.

Time to effect: many people notice an improvement in how easily they resettle after night waking within 1-2 weeks. The fuller effect on stress and muscle relaxation tends to build over 4-6 weeks.
Safety and watch for

Take around 30-60 minutes before bed. Glycinate is far gentler on the gut than other forms, but loose stools are still possible at higher doses. Avoid taking during the day, as it can cause drowsiness.

You reported drinking 4-7 units of alcohol per week. Alcohol and magnesium both have a mild sedating effect on the nervous system, so avoid taking your evening dose on the same night as drinking, as the combined effect can feel stronger than either alone.

Sleep QualityStress + ResilienceNight waking
What to look for
Magnesium glycinate (sometimes labelled bisglycinate), specifying the elemental magnesium content (not just the total compound weight). This is the best-evidenced form for sleep and anxiety and crosses the blood-brain barrier more readily than other forms.
What to avoid
Magnesium oxide, which is the form most commonly found in supermarket and generic multivitamin tablets. It has under 4% absorption, meaning most of the dose passes straight through rather than reaching your system. If your current evening tablet does not specify glycinate, it is very likely oxide.
Search: "Magnesium glycinate 300mg elemental UK"
Omega-3 EPA/DHA Foundation Grade A
Your one weekly oily fish portion falls short of what supports mood and cognition, and your current fish oil capsule needs replacing with a properly dosed, certified product.
FormTriglyceride-form EPA/DHA fish oil (IFOS certified)
Daily dose1.5g combined EPA+DHA (1.5:1 EPA:DHA)
When to takeEvening with dinner
IntroduceWeek 3
Why this compound

You currently take a generic fish oil capsule, and you eat oily fish around once a week. That is below what is typically needed to reach an anti-inflammatory, mood-supportive intake, and generic fish oil capsules are usually labelled by total oil weight rather than the actual EPA+DHA content, which is what matters. At Week 3, switch from your current product to a combined EPA+DHA dose of 1.5g/day at a 1.5:1 EPA to DHA ratio, which sits within the standard, well-studied range for general health, mood and cognitive support.

This dose is well within established safety guidance for adults and carries no meaningful additional risk for your profile: you are 44, with no history of atrial fibrillation or established cardiovascular disease, so the higher-dose cautions that apply to some older or cardiac patients do not apply to you here.

Time to effect: anti-inflammatory effects tend to build over 4-6 weeks. Mood and cognitive effects are typically slower, with most evidence pointing to 8-12 weeks of consistent use before a noticeable difference.
Safety and watch for

Take with your evening meal to reduce fishy aftertaste, and keep capsules refrigerated if you notice this. Loose stools can occur at higher doses, though this dose is moderate.

Omega-3 has a mild blood-thinning effect at this dose, worth mentioning to a prescriber only if you were ever prescribed an anticoagulant, which is not currently the case for you.

Mental Health + Emotional WellbeingBrain Health + CognitionStress + Resilience
What to look for
A label that states the combined EPA+DHA content in mg or grams per capsule, not just "fish oil 1000mg" (the total oil weight tells you almost nothing about the active dose). Look for IFOS certification, which is the meaningful purity standard for heavy metals, PCBs, dioxins and oxidation.
What to avoid
Any product that lists only total fish oil weight without breaking out EPA and DHA separately. This is the most common way people end up taking a fraction of the dose they think they are taking, which is likely what your current capsule is doing.
Search: "IFOS certified omega-3 EPA DHA 1.5:1 UK"
Vitamin B12 (Methylcobalamin) Foundation Grade A
Skipped breakfasts and quick lunches make consistent B12 intake harder to guarantee, and this sits as a sensible safety net rather than a deficiency correction.
FormMethylcobalamin (active form)
Daily dose500mcg
When to takeMorning with breakfast
IntroduceWeek 4
Why this compound

Your diet includes meat, fish, dairy and eggs, which are the main dietary sources of B12, so an outright deficiency is less likely for you than for someone following a plant-based diet. B12 was not part of your blood test panel, so we cannot confirm your actual level either way.

Given how often breakfast is skipped and lunch is whatever is quickest, this dose is included as a general nervous system and energy metabolism safety net rather than a claim to correct a confirmed shortfall. Restores normal neurological and energy function in people with low B12 levels: the effect is strongest where deficiency exists, which is why we have not framed this as an energy boost for you specifically.

Time to effect: effects typically become apparent over 4-8 weeks of consistent use, if there is a gap to correct.
Safety and watch for

Extremely well tolerated. Any excess is simply excreted in urine, so there is no meaningful risk of taking too much at this dose.

Take alongside breakfast when you do eat it. No interaction with either of your current medications at this dose.

Energy + VitalityBrain Health + Cognition
Better option
Methylcobalamin, the neurologically active form of B12 that does not require an extra conversion step in the body. Sublingual (under-the-tongue) tablets are a reasonable choice if you want to bypass gut absorption entirely.
What the gap is
Cyanocobalamin is the cheaper, more common synthetic form found in most supermarket multivitamins. Your body has to convert it to the active form first, which most people manage fine, but methylcobalamin removes that step and is the more efficient choice for the same money.
Search: "Methylcobalamin B12 500mcg UK"
Vitamin B Complex (Active Forms) Foundation Grade B
Your daily B5 and B6 needs rise under sustained work stress, and active forms support the cortisol and mood pathways your goals are targeting.
FormMethylfolate, methylcobalamin, P5P, and other active B forms
Daily doseOne capsule daily (B6 approx. 15-20mg as P5P)
When to takeMorning with breakfast
IntroduceWeek 5
Review⚠️ GP review

See Important Notices for the detail on this, given what you told us.

Why this compound

You described high, sustained daily stress alongside low mid-afternoon energy and a mood goal you are actively managing. B5 (pantothenic acid) is a direct cofactor in the adrenal pathway that regulates your stress response, and B6 in its active P5P form supports dopamine and serotonin synthesis, both relevant to the mood and energy goals you ranked highly.

Your diet detail (skipped breakfasts, refined carbohydrates most days, frequent quick meals) suggests baseline B-vitamin intake is likely inconsistent rather than reliably adequate. The methylfolate form is used here rather than folic acid, which is a more usable form regardless of MTHFR status, and you mentioned you have not been tested for this variant.

Time to effect: clinical trials assessing mood and stress effects with B-complex have generally used 8-12 week windows. Some people notice a subjective lift in energy within the first few weeks, though this varies.
Safety and watch for

Bright yellow urine from the riboflavin (B2) component is a harmless and expected effect, not a sign of anything wrong. Take with food, as B-complex can cause mild nausea on an empty stomach.

The B6 in this formula sits at roughly 15-20mg as P5P, above EFSA’s current adult upper intake level of 12mg/day, which was revised down in 2023 because the link between excess B6 and peripheral nerve damage is well established. Count every source, including multivitamins and fortified drinks, and prefer a lower-dose B-complex unless a clinician has advised otherwise. Stop and seek advice if you notice tingling, numbness or unsteadiness.

Stress + ResilienceMental Health + Emotional WellbeingEnergy + Vitality
Sourcing
Active-form B-complex supplements are now widely available. Confirm the label specifies methylfolate (not folic acid), methylcobalamin (not cyanocobalamin) and P5P (not plain pyridoxine HCl) for the B6 component, since these are the forms your body can use directly.

Search term: "active B-complex methylfolate P5P methylcobalamin UK"
Targeted Three compounds built around your specific pattern: waking at 3am and struggling to resettle, alongside the high stress you describe. These are sequenced deliberately after your Foundation compounds and staggered from each other to isolate what is actually working.
L-Theanine Targeted Grade A
Calms overstimulation without sedating, easing both your 3am waking and the jitteriness you'd rather avoid.
FormSuntheanine (standardised L-theanine)
Daily dose200mg
When to takeBefore bed
IntroduceWeek 6
Why this compound

You've flagged jitteriness and overstimulation as something you want to avoid, and L-Theanine is one of the few compounds in this stack built specifically for that. It promotes a calm, alert state without sedation, working through alpha-wave brain activity rather than knocking you out.

Taken before bed, it also supports sleep onset, which is useful groundwork even though your main issue is waking at 3am rather than falling asleep. Settling the nervous system before sleep tends to support the whole night, not just the first hour.

Time to effect: many people notice a calming effect within days. For sleep onset specifically, allow 1-2 weeks of consistent use before judging it.
Safety and watch for

L-Theanine is one of the best-tolerated compounds available, with no meaningful interaction profile with sertraline or levothyroxine. Response varies: some people notice a clear calming effect within days, others find it subtle and only clear over a couple of weeks.

You drink 4-7 units of alcohol a week. Avoid combining with alcohol on the same evening: additive sedating effect, particularly since you're also taking this alongside magnesium and glycine at bedtime.

Sleep onsetStress resilienceCalm focusAnti-jitteriness
Better option
Suntheanine is the patented, fermentation-derived form of L-theanine used in most of the clinical trials behind this recommendation. It guarantees the pure L-isomer.
What the gap is
Generic synthetic L-theanine is usually a mix of L- and D-isomers, with the D-isomer having no studied benefit. The difference is modest at your dose but worth checking the label for.
Search: "Suntheanine L-theanine 200mg"
Glycine Targeted Grade B
Supports the acute pre-bed signal that helps your body drop into sleep, working alongside your magnesium rather than duplicating it.
FormFree-form glycine powder
Daily dose3g
When to takeBefore bed
IntroduceWeek 7
Why this compound

Glycine taken shortly before bed appears to lower core body temperature through a specific brain pathway, which is one of the signals your body uses to initiate sleep. This is a timed, acute effect rather than a nutritional top-up, which is why the timing matters more than with most compounds in your stack.

Your Magnesium Glycinate already delivers roughly 1.5-2.4g of glycine as part of its chelate form. Your standalone dose here is set at 3g, the lower end of the studied range, specifically because of that overlap. Combined, you're getting a meaningful total without needing a higher standalone dose.

Time to effect: most people notice an effect on how quickly they settle within 1-2 weeks of consistent use.
Safety and watch for

The evidence for glycine and sleep is Grade B and comes mostly from a small number of research groups, with endpoints often based on next-day performance rather than direct sleep-architecture measurement. It's a reasonable, low-risk addition rather than a guaranteed fix, and individual response varies.

Very well tolerated with no known interaction with sertraline or levothyroxine. You drink 4-7 units of alcohol a week: avoid combining with alcohol on the same evening, as the sedating effect is additive alongside your magnesium and L-theanine.

Sleep qualitySleep onset support
Sourcing
Glycine is an inexpensive, widely available amino acid. Any reputable pure glycine powder without unnecessary additives or fillers is suitable. It has a mildly sweet taste and dissolves easily in water.

Search term: "pure glycine powder unflavoured 3g dose"
Ashwagandha (KSM-66) Targeted Grade B
Targets your high stress load and 3am waking directly, working on the HPA axis pattern most likely driving both.
FormKSM-66 standardised root extract
Daily dose300mg twice daily (600mg/day total)
When to takeMorning with breakfast + Evening with dinner
IntroduceWeek 8
Review⚠️ GP review

See Important Notices for the detail on this, given what you told us.

Why this compound

You describe high daily stress and waking most nights around 3am, unable to get back to sleep. This pattern points toward HPA axis dysregulation, cortisol staying elevated when it should be tapering off overnight. Ashwagandha KSM-66 has the strongest evidence base for reducing cortisol and supporting this specific maintenance-type sleep disruption.

It's dosed twice daily here (morning and evening) rather than once, which tends to give steadier cortisol support through the day and into the night, rather than a single large dose.

Time to effect: cortisol and stress effects are often noticeable within 2-4 weeks. Sleep maintenance improvements, given your specific waking pattern, may take closer to 6-8 weeks to become clear.
Safety and watch for

Response varies: some people notice a clear reduction in stress and improved sleep within 2-3 weeks, others find the effect modest. Only KSM-66 or Sensoril standardised extracts have trial-level evidence; raw ashwagandha powder is not equivalent and should not be substituted.

Vivid dreams are a common, usually temporary, side effect. If the morning dose leaves you drowsy during the day, which you've flagged as something to avoid, take it with breakfast rather than on an empty stomach and monitor for the first two weeks.

You drink 4-7 units of alcohol a week: avoid combining with alcohol on the same evening, as the sedating effect is additive alongside your magnesium, L-theanine, and glycine. Do not stop abruptly after 8 or more weeks of use: taper over 1-2 weeks to avoid rebound anxiety. Reassess continued use annually.

Stress resilienceCortisol regulationSleep maintenanceEnergy and vitality
What to look for
KSM-66 or Sensoril branded extract on the label. These are the standardised, root-derived extracts used in the clinical trials behind this recommendation, guaranteeing a consistent withanolide concentration.
What to avoid
Generic "ashwagandha powder" or "ashwagandha root" without a named standardised extract. Potency and withanolide content are unpredictable and not comparable to trial doses.
Search: "KSM-66 ashwagandha 300mg"
Optimise Two refinements for the cognitive sharpness and long-term resilience you asked about, introduced last once the earlier compounds have settled. Optional rather than load-bearing: the tiers above already form a complete, evidence-led stack on their own.
Lion's Mane Optimise Grade B
Supports the mental clarity and focus you're after, working through nerve growth factor stimulation rather than stimulation of the nervous system itself.
FormHericium erinaceus fruiting body extract, standardised to beta-glucans and hericenones (not mycelium-on-grain)
Daily dose1,000mg fruiting body extract
When to takeMorning with breakfast
IntroduceWeek 9
Why this compound

Brain Health and Cognition sits among your top five goals, and you've described wanting to "stay sharp" as you get older alongside tackling the mid-afternoon energy dip. Lion's Mane works by stimulating nerve growth factor (NGF), which supports the maintenance and repair of neural pathways involved in memory and mental clarity.

This is a mechanistically different route to focus than a stimulant. Given that you specifically want to avoid jitteriness and overstimulation, this matters: Lion's Mane is not a stimulant and does not work through adrenaline or dopamine spikes. It is mildly activating rather than energising, which is why it's positioned for morning use alongside breakfast.

Time to effect: most people notice subtle improvements in mental clarity and focus within 4 to 6 weeks. The cognitive benefits measured in clinical trials build over 8 to 12 weeks of consistent daily use, so give it a proper run before judging it.
Safety and watch for

Generally well tolerated. Mild gastrointestinal discomfort is possible in the first week or two and usually settles. In rare cases a skin rash can occur, if this happens, stop and don't restart.

Lion's Mane has a mild, dose-dependent effect on platelet activity. Omega-3 in your stack carries a similar mild effect. Neither is a concern for you at these doses since you're not on any blood-thinning medication, but it's worth knowing the two compounds work on a shared pathway if you ever start anticoagulant treatment in future.

You've flagged no known mushroom allergy on your intake, but if that changes, this compound is not for you.

Brain Health + CognitionEnergy + VitalityMental Health + Emotional Wellbeing
What to look for
Fruiting body extract only, standardised to a minimum of 30% beta-glucans, ideally with hericenone or erinacine content stated on the label. These are the compounds responsible for NGF stimulation.
What to avoid
Mycelium-on-grain products, common on general marketplaces, which can be mostly starchy grain filler with minimal actual mushroom content and little to no standardisation of active compounds. Check the label states "fruiting body," not just "mycelium."
Search: "Lion's Mane fruiting body extract 1000mg beta-glucan standardised"
Coenzyme Q10 (Ubiquinol) Optimise Grade B
Targets the mitochondrial energy production behind your mid-afternoon slump, in the form your body actually uses well past 40.
FormUbiquinol (reduced form)
Daily dose100mg
When to takeMorning with breakfast
IntroduceWeek 10
Why this compound

Energy and Vitality is your top-ranked goal, and the mid-afternoon dip you've described often traces back to how efficiently your cells convert food into usable energy at a mitochondrial level. CoQ10 is a direct cofactor in that process.

The form matters here specifically because of your age. Your body's ability to convert the oxidised form (ubiquinone) into the active reduced form (ubiquinol) declines meaningfully from your 40s onward, which is why this is specified as ubiquinol rather than standard CoQ10.

Time to effect: most people notice a subtle uplift in sustained energy within 4 to 8 weeks. Cellular and antioxidant benefits continue to build over 8 to 12 weeks of consistent use.
Safety and watch for

Well tolerated at this dose. High doses can cause mild gastrointestinal discomfort, this dose is well below that threshold. Take it with your breakfast rather than late in the day, since some people find it mildly stimulating enough to interfere with falling asleep if taken in the evening.

No documented interaction with sertraline or levothyroxine. CoQ10 can interact with warfarin, which is not relevant to your current medications, so no GP flag is needed here.

Energy + VitalityBrain Health + CognitionHealthy ageing
What to look for
Ubiquinol specifically, the reduced, active form.
What to avoid
Standard ubiquinone CoQ10, the cheaper and more common form on general shelves. At 44, your natural conversion of ubiquinone to the active form is meaningfully reduced, so ubiquinone is a weaker choice for you specifically, even at the same milligram dose.
Search: "Ubiquinol CoQ10 100mg UK"

Considered, Not Included

Everything we assessed for you and left out, and why. We do not hide the rest.

The stack above is what we recommend for you. It is not everything that exists for your goals. Below is what we also assessed and chose to leave out, with the reason for each. We would rather show you the full picture than leave you wondering what we left off.

Ruled out for your safetyBecause of your prescriptions
These scored well for your goals. We removed them anyway, because of what you take. This is the check a supplement shop cannot do for you. Do not start either without talking to your GP.
Saffron Extract (Affron / Satiereal)
You're on sertraline, and saffron has genuine serotonergic activity of its own, stacking it on top of an SSRI adds real interaction risk for a mood benefit that's already being supported by your prescription and by Ashwagandha and Lion's Mane, so it isn't worth the extra risk for you. Do not start it without talking to your GP first.
Schisandra (Schisandra chinensis)
You're on levothyroxine and sertraline, and schisandra's CYP3A4/P-gp inhibition can raise the blood levels of other medications, a real interaction surface for a stress-adaptogen benefit that Ashwagandha already delivers with stronger evidence. Do not start it without talking to your GP first.
Left out because your stack already covers itNot worth the extra cost
Good compounds. For your profile they overlap with something already in your stack, so adding them would cost you more without adding much.
Phosphatidylserine
Your cognitive and stress-cortisol support is already covered by Lion's Mane and Ashwagandha, so adding a third compound chasing the same ground doesn't earn its keep for you.
Bifidobacterium longum 1714 (Zenflore strain: psychobiotic)
This is a single small trial (Grade C) with no gut symptoms, IBS, or microbiome concern in your profile to justify it, your mood and stress goals are already targeted by Ashwagandha, L-Theanine, and Magnesium Glycinate.
Valerian Root
Your 3am-waking sleep pattern is already targeted by Magnesium Glycinate and Glycine, so a third sedative-route compound adds little extra benefit for the extra cost and grogginess risk you flagged.
Lemon Balm (Melissa officinalis)
This overlaps the same calming, sleep-onset ground already covered by Magnesium Glycinate, L-Theanine, and Ashwagandha, so it doesn't add enough on top of what you're already taking.
Panax Ginseng (Korean / Red Ginseng)
Your energy goal is already targeted by Coenzyme Q10, and ginseng is a stimulating adaptogen that runs a real risk of the overstimulation and jitteriness you specifically said you want to avoid.
PQQ (Pyrroloquinoline Quinone)
This targets the same mitochondrial-energy ground as Coenzyme Q10, which is already covering your energy goal, so a second compound aimed at the same mechanism isn't worth the added cost for you.
Passionflower (Passiflora incarnata)
Your anxiety and sleep-maintenance goals are already well covered by Magnesium Glycinate, L-Theanine, and Glycine, so a fourth calming compound doesn't add enough marginal benefit.
Cordyceps (Cordyceps militaris extract)
Your energy goal is already the single strongest fit for Coenzyme Q10, so a second energy-targeted compound with weaker (Grade B/C) evidence and no specific fit for you doesn't earn its place.
Eleuthero (Siberian Ginseng / Eleutherococcus senticosus)
Your stress-resilience goal is already targeted by Ashwagandha, which has stronger evidence for this exact use, so a second adaptogen here is unnecessary cost for you.
Other options people often ask aboutNot in your stack, and why
These come up a lot. Here is where each one stands for you, and why it is not in your core stack.
Creatine Monohydrate
Creatine is one of the most researched supplements there is, and one people ask about often. Its strongest evidence is for strength and power, but there is also growing evidence for memory and mental sharpness when you are tired or under load, and for helping preserve muscle as you get older. Those last two are not limited to people who train, which is why it comes up so often across different goals. We kept it out of your core stack because it was not central to the goals you told us about, but it is safe, inexpensive, and genuinely worth considering.

Interactions Summary

Checked against sertraline, levothyroxine, and everything else in your stack
Compounds / Medication Verdict Notes
Magnesium Glycinate + Levothyroxine GP Review Magnesium can bind levothyroxine in the gut and reduce how much you absorb, in the same way calcium and iron do. Take your levothyroxine first thing on an empty stomach, as you already do, and keep your magnesium at bedtime. That gap is already close to the four hours needed, but mention this pairing to your GP or pharmacist so it is on record.
Vitamin B Complex (Active Forms) + Levothyroxine GP Review High-potency B complexes can carry enough biotin (B7) to make thyroid blood tests read wrong, pushing free T4 and free T3 falsely high and TSH falsely low. This does not change how your levothyroxine works day to day, but because your thyroid gets checked regularly, a misread could lead to an incorrect dose adjustment. Standard B complexes rarely contain enough biotin to matter, but if your product is high-potency, pause it for two to three days before any thyroid blood test and tell whoever takes the sample.
Ashwagandha (KSM-66) + Sertraline Monitor Ashwagandha has mild effects on serotonin pathways that overlap with sertraline. Watch for restlessness, jaw tension, or disrupted sleep in the first few weeks after you introduce it at Week 8, and mention it at your next medication review; most people tolerate the combination well.
Ashwagandha (KSM-66) + Levothyroxine GP Review Ashwagandha on top of levothyroxine can occasionally tip you into having too much circulating thyroid hormone, because ashwagandha can raise your body's own thyroid output on top of your dose. Watch for a racing heart, feeling wired, or unexpected weight loss, and ask your GP to check your thyroid panel a few months after you start it (Week 8). Do not change your levothyroxine dose yourself.
Omega-3 EPA/DHA + Sertraline Monitor SSRIs including sertraline have a mild effect on platelet function on their own. Omega-3 at this dose adds a further small, reversible reduction in platelet aggregation. At 1.5g combined EPA+DHA this is a modest effect, not one that mimics anticoagulant medication, but worth mentioning to your GP if you ever notice unusual bruising or if you are scheduled for any procedure.
Magnesium Glycinate + Glycine (within stack) Safe Magnesium glycinate already co-delivers roughly 1.5-2.4g of glycine at your dose, on top of the standalone 3g glycine you take before bed. Total glycine intake from both sources remains well within safe limits (there is no established upper limit for glycine); the standalone dose is set at the lower end of its typical range specifically to account for this.
Vitamin B12 (Methylcobalamin) + Vitamin B Complex Safe Your B complex contributes a modest amount of B12 alongside your standalone 500mcg methylcobalamin dose. B12 has no established upper limit and no toxicity signal at these levels, so the two are complementary rather than duplicative.
Alcohol (4-7 units/week) + Magnesium Glycinate, L-Theanine, Glycine, Ashwagandha Monitor At your reported intake, alcohol has an additive sedating effect with each of these compounds on the same evening. Avoid taking your evening dose of any of these alongside your weekend drinks to keep the sedating effect predictable.

Sleep Stack Guidance

Built for a maintenance-type sleep problem: falling asleep easily but waking around 3am

You fall asleep without difficulty but wake in the night and struggle to settle again. This is a maintenance-type sleep problem, and it responds to a different set of compounds than an onset problem does. Your reported six hours a night compounds the issue, so the aim here is depth and continuity of sleep rather than getting you to sleep faster.

Four compounds in your stack work together on this: Magnesium Glycinate, L-Theanine, Glycine, and Ashwagandha. They are not introduced all at once. Magnesium Glycinate is already established in your Foundation tier from Week 2. L-Theanine follows at Week 6, Glycine at Week 7, and Ashwagandha at Week 8, once your foundations are settled and side effects can be attributed properly if anything comes up.

CompoundDoseWhenMechanism
Magnesium Glycinate 300mg elemental Before bed (established Week 2) GABA-A receptor support and NMDA modulation. Reduces the nighttime cortisol arousal signal that tends to drive 3am waking.
L-Theanine 200mg Before bed (introduced Week 6) Promotes alpha brain wave activity and reduces sympathetic arousal without sedation, which tends to support staying asleep once you have woken partially.
Glycine 3g Before bed (introduced Week 7) Lowers core body temperature and supports deeper slow-wave sleep architecture, improving sleep quality even where total hours stay the same.
Ashwagandha (KSM-66) 300mg twice daily (600mg/day total) Morning with breakfast and evening with dinner (introduced Week 8) Regulates HPA axis activity and lowers evening cortisol, which is the mechanism most directly relevant to a middle-of-the-night waking pattern.

Response to Ashwagandha varies. Some people notice a clear reduction in night waking within two to three weeks of reaching the full dose; others need the full eight to twelve weeks before assessing properly, and a smaller group do not respond meaningfully. Track your waking pattern in a simple log from Week 8 onward so you have something concrete to review at 12 weeks.

If you decide to stop Ashwagandha after eight or more weeks of continuous use, taper the dose down over one to two weeks rather than stopping abruptly.

Reassessment Framework

This report is a starting point, not a fixed prescription

Your reported Vitamin D level of 48 nmol/L sits well below the optimal range of 100-150 nmol/L (40-60 ng/mL), and with low sun exposure and an indoor desk job, diet alone will not close that gap. Retest at 12 weeks to confirm your 3,000 IU dose is working as expected.

Because Ashwagandha can influence thyroid hormone output, and you are established on levothyroxine with a currently in-range TSH of 2.1 mIU/L, a thyroid panel recheck around 10-12 weeks after you introduce it at Week 8 (so roughly Week 18-20) is worth arranging with your GP, alongside your usual monitoring schedule.

What to Track
  • Retest 25-OHD (Vitamin D) at 12 weeks. Target: 100-150 nmol/L.
  • Recheck TSH, free T4, and free T3 around Week 18-20, after Ashwagandha has been at full dose for 10-12 weeks.
  • Keep a simple nightly log of whether you wake, and how long it takes to settle again, starting from Week 8. Review this at your 12-week check-in.
  • Track mid-afternoon energy and general mood weekly. Most people notice initial changes in energy and stress resilience within 3-4 weeks, with fuller effects by 8-12 weeks.
  • If you choose to stop Ashwagandha at any point after 8 or more weeks of continuous use, taper over 1-2 weeks rather than stopping abruptly.
  • Full stack review at 6 months with an updated questionnaire, including a fresh look at ferritin (currently 58 µg/L, within normal range) and dietary patterns.

Evidence References

Key studies informing this stack
  • [1] A Holick 2007 NEJM, vitamin D deficiency review PMID: 17634462
  • [2] A Pilz 2019 Anticancer Res, vitamin D supplementation meta-analysis PMID: 31519560
  • [3] A Martineau 2017 BMJ, 25-RCT meta-analysis, respiratory infections PMID: 28202713
  • [4] A Entrenas Castillo 2020 J Steroid Biochem Mol Biol, calcifediol and COVID hospitalisation PMID: 32871238
  • [5] A Abbasi 2012 J Res Med Sci, magnesium sleep RCT in elderly insomnia PMID: 23853635
  • [6] A Veronese 2021 Eur J Nutr, magnesium health outcomes meta-analysis PMID: 34836329
  • [7] A Kass 2012 Eur J Clin Nutr, magnesium supplementation and blood pressure meta-analysis PMID: 22318649
  • [8] A Bhatt 2019 NEJM (REDUCE-IT), 4g/day icosapent ethyl, 25% CVD event reduction with AF hospitalisation 3.1% IPE vs 2.1% placebo (P=0.004) PMID: 30415628
  • [9] A Manson 2019 NEJM (VITAL), omega-3 cancer and cardiovascular PMID: 30415637
  • [10] A Mozaffarian 2011 J Am Coll Cardiol, cardiovascular meta-analysis PMID: 22051327
  • [11] A Bloch 2011 J Child Psychol Psychiatry, ADHD omega-3 meta-analysis PMID: 21961774
  • [12] A Gencer 2021 Circulation, 7-RCT meta-analysis (n=81,210), AF HR 1.25 (1.07–1.46) overall, dose-dependent: ≤1g/day HR 1.12, >1g/day HR 1.49, per-gram HR 1.11 PMID: 34612056
  • [13] A Khan 2021 EClinicalMedicine, 38-RCT meta-analysis (n=149,051), AF RR 1.26; EPA monotherapy bleeding RR 1.49 + AF RR 1.35 PMID: 34505026
  • [14] A Yan 2022 Cardiovasc Drugs Ther, 15-RCT meta-analysis confirming AF RR 1.25 (1.10–1.41) PMID: 36103100
  • [15] A Albert 2021 JAMA (VITAL-Rhythm), 25,119 primary-prevention adults at 840mg/day EPA+DHA, AF HR 1.09 (0.96–1.24, not significant), establishes the lower-dose threshold where the signal does not show PMID: 33724323
  • [16] A Qian 2023 J Am Coll Cardiol, 17-cohort pooled biomarker meta-analysis (n=54,799), higher blood/adipose DHA, DPA, EPA+DHA associated with LOWER incident AF; dietary intake is not the risk PMID: 37468189
  • [17] A Olshansky 2023 J Am Heart Assoc, REDUCE-IT subgroup analysis, AF risk concentrated in prior-AF patients (12.5% IPE vs 6.3% placebo) with essentially no signal in no-prior-AF patients (2.2% vs 1.6%, NS); CV benefit preserved in both subgroups PMID: 36802845
  • [18] A O'Keefe 2024 Prog Cardiovasc Dis, vagal-tone biphasic mechanism review reconciling the supplement-vs-dietary divergence PMID: 39617283
  • [19] A Marcus & Link 2024 Circulation, contemporary review "Omega-3 Fatty Acids and Arrhythmias": consolidates the small, significant, dose-dependent incident-AF increase at high dose, reproduced with both icosapent ethyl monotherapy and mixed EPA+DHA; no antiarrhythmic benefit for AF prevention/treatment at supplement doses PMID: 39102482
  • [20] A O'Keefe 2025 J Am Heart Assoc, UK Biobank (n=466,169 for supplement use; 261,108 for plasma levels): plasma omega-3 inversely associated with incident AF (HR 0.89 per IQR), and fish-oil-supplement use showed NO association with AF (HR 1.00, 0.97–1.02) once age was adjusted continuously rather than dichotomously PMID: 41368832
  • [21] A Smith 2010 PLoS ONE, B vitamins homocysteine and brain atrophy (VITACOG trial) PMID: 20838622
  • [22] A Didangelos 2021 Nutrients, methylcobalamin 1000mcg/day RCT, improved nerve conduction velocity and neurophysiological parameters in diabetic neuropathy PMID: 33513879
  • [23] A Kennedy 2010 Psychopharmacology, B-complex and stress/mood RCT PMID: 20454891
  • [24] A Stough 2011 Hum Psychopharmacol, high-dose B-complex and work stress RCT PMID: 21905094
  • [25] A Nobre 2008 Asia Pac J Clin Nutr, L-theanine and alpha-wave EEG at dietary doses PMID: 18296328
  • [26] A Kimura 2007 Biol Psychol, L-theanine reduces stress markers (HR, sIgA, sympathetic activation) PMID: 16930802
  • [27] A Haskell 2008 Biol Psychol, theanine+caffeine cognitive performance PMID: 18006208
  • [28] A Hidese 2019 Nutrients, L-theanine sleep and anxiety PMID: 31623400
  • [29] B Bannai 2012 Front Neurol, glycine 3g before bedtime reduced fatigue and improved DAYTIME performance after partial sleep restriction (RCT) PMID: 22529837
  • [30] B Kawai 2015 Neuropsychopharmacology, acute oral glycine induced NREM, shortened sleep latency and dropped core temperature, SCN-NMDA mediated PMID: 25533534
  • [31] B Thomas 2024 Eur J Nutr, 15g collagen peptides (≈2–3g glycine) 1h pre-bed produced NO core-temperature change and no change in sleep latency, quality or efficiency, but DID reduce awakenings (P=0.028) and improve Stroop accuracy (P=0.009); i.e. food-bound glycine does not reproduce the free-glycine core-temperature route, though it is not inert for sleep PMID: 37874350
  • [32] B Sekhar 2021 J Nutr, GlyNAC ageing RCT PMID: 34587244
  • [33] A Chandrasekhar 2012 Indian J Psychol Med, KSM-66 cortisol and anxiety RCT PMID: 23439798
  • [34] A Wankhede 2015 J Int Soc Sports Nutr, testosterone and muscle strength PMID: 26609282
  • [35] A Langade 2019 Cureus, sleep quality RCT PMID: 31728244
  • [36] A Sharma 2018 J Altern Complement Med, ashwagandha root extract 600mg/day for 8 weeks normalised TSH/T3/T4 in subclinical hypothyroid patients (double-blind RCT, n=50) PMID: 28829155
  • [37] A Björnsson 2020 Liver Int, ashwagandha-induced liver injury case series (Iceland + US DILIN, n=5): cholestatic/mixed pattern, jaundice + pruritus, latency 2–12 weeks, self-limiting (normalised 1–5 months), no hepatic failure PMID: 31991029
  • [38] B Mori 2009 Phytother Res, Hericium erinaceus cognitive function RCT in mild cognitive impairment PMID: 18844328
  • [39] B Saitsu 2019 PMID: 31413233
  • [40] B Docherty 2023 Nutrients, lion's mane cognitive function PMID: 38004235
  • [41] B Mortensen 2014 JACC Heart Fail, Q-SYMBIO, n=420 moderate-to-severe HFrEF, MACE 15% vs 26% (HR 0.50, 95% CI 0.32–0.80) and all-cause mortality 10% vs 18%, BUT the 16-week functional primary endpoints (NYHA, 6-min walk, NT-proBNP) were null PMID: 25282031
  • [42] B Claxton 2022 Health Technol Assess, NIHR HTA systematic review, 26 trials / n=2,250 in HFrEF: pooled all-cause mortality RR 0.68 (95% CI 0.45–1.03), NOT significant; no treatment interaction with statins on meta-regression; "stronger evidence is needed before considering its prescription in the NHS" PMID: 35076012
  • [43] B Banach 2014 Mayo Clin Proc, 6 RCTs / 302 statin-treated patients, NULL on muscle pain (SMD −0.53, 95% CI −1.33 to 0.28, p=0.20) and NULL on creatine kinase, no dose-response PMID: 25440725
  • [44] B Kennedy 2020 Atherosclerosis, 7 RCTs / 321 patients WITH established statin myalgia (the on-target population), NULL on pain (−0.42, 95% CI −1.47 to 0.62) and NULL on statin continuation (RR 0.99) PMID: 32179207
  • [45] B Kovacic 2025 J Nutr Sci, 7 RCTs / 389, pain WMD −0.96 (95% CI −1.88 to −0.03), 4 of 7 trials positive, authors state "more research is needed for evidence-based recommendations" PMID: 41158831
  • [46] B Lafuente 2013 J Assist Reprod Genet, CoQ10 male infertility meta-analysis, 3 trials (149 vs 147): improves sperm motility, concentration and seminal CoQ10, but explicitly NO effect on pregnancy rates and no trial reported live births PMID: 23912751
A
Strong evidence
Multiple RCTs or systematic reviews. Effect replicated across populations.
B
Good evidence
At least one well-designed RCT. Effect is consistent but limited replication.
C
Emerging evidence
Mechanistic data, observational studies, or small trials. Effect plausible but not yet confirmed at scale.

Limitations

What this report cannot do

This report is not a substitute for clinical consultation. It does not diagnose medical conditions, replace blood test interpretation by a qualified clinician, or constitute medical advice. All compound selections are based on peer-reviewed evidence but individual response varies.

Supplement safety data is drawn from established research populations. You are currently taking sertraline for low mood and levothyroxine for an underactive thyroid: review this report with your GP before starting anything new, and mention it at your next medication or thyroid review regardless of how the compounds feel day to day.

This report reflects your profile at the time of completion. It is not a permanent prescription. Goals change, blood work changes, and the evidence base evolves. Reassessment at 6 months is recommended.

One last note.
Energy and vitality, stress and resilience, and sleep quality were your top priorities, and this stack is built around exactly that combination rather than a scattered list of trending compounds. Supplements can support the physiology underneath these problems, but they work best alongside the basics: a proper breakfast on the days you currently skip it, and protecting the wind-down time before bed given how demanding your work stress is right now. Track your night waking and afternoon energy honestly over the next 12 weeks, and if anything feels off rather than better, stop and get in touch or speak to your GP.

"Almost everything will work again if you unplug it for a few minutes, including you."
Anne Lamott

You have been managing a genuinely demanding combination for a while now: a stressful job, broken sleep most nights, and the quiet work of staying on top of a mood condition and a thyroid condition at the same time. Choosing to get a few things right rather than chasing another ten supplements is a sound instinct, and it is a meaningful step to have taken. Many people in a similar position find that consistent basics, given enough time, tend to move the needle more than they expected.

Wishing you well, James.
Legal Disclaimer

This report is provided for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment, and is not a substitute for professional medical advice from a qualified healthcare provider who is familiar with your individual medical history.

Distil is not a medical organisation. The recommendations in this report are based on publicly available peer-reviewed research and are intended as general information only. Individual results may vary and are not guaranteed.

Always consult your GP, pharmacist, or appropriate specialist before starting any new supplement, particularly if you are pregnant, breastfeeding, trying to conceive, have a diagnosed medical condition, are taking prescription medication, or have surgery planned. Some compounds may interact with medications or exacerbate certain health conditions.

The inclusion of a compound in this report does not constitute an endorsement of any specific product, brand, or manufacturer. Verify the legal status and safety of any supplement before purchase. Distil accepts no liability for any loss, injury, or damage arising from reliance on the information contained in this report. Use of this report is subject to Distil's Terms and Conditions at distil.health/terms.

Distil
Evidence, not assumptions.
distil.health
[email protected]
19 July 2026
Free checker Get your report · £49 →
distil.health  ·  James  ·  19 July 2026 Evidence, not assumptions.