A personalised supplement stack, built for one profile
Your supplement stack.
Prepared for Rachel, 41.
Compounds
9
Selected from
105 evidence-graded
Hello Rachel, here is your report.
A Note on Your Recommendations
Based on your goals, your health profile, and the dietary detail you gave us, we have built a stack of 9 compounds. Your recommendations are ranked and sequenced so your body has time to adjust and so you can tell what is actually working for you.
FoundationThe compounds with the broadest, strongest evidence for your profile: your reported ferritin and heavy periods put iron and B vitamins here first, alongside your vitamin D and a further iron-supporting compound.
TargetedChosen for the goals you ranked highest: getting to sleep, and the training performance you have noticed slipping this year.
OptimiseAdditions for stress resilience and recovery, introduced later. One carries emerging (Grade C) 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. Good variety across red meat, white meat, fish, eggs and dairy, with a generally good self-rated diet quality.
Iron intake and heavy bleeding
You eat red meat once or twice a week and white meat 3-4 times a week, which is a reasonable dietary iron contribution for most women. But your bleeding pattern (changing protection every 1-3 hours on heavy days, sometimes with clots) puts you in the elevated iron deficiency risk category regardless of diet: heavy menstrual losses can outstrip what diet alone replaces. Your reported blood work supports this directly (see below).
Vitamin D
Your reported level (46 nmol/L) sits just below the UK sufficiency threshold of 50 nmol/L (20 ng/mL). Your sun exposure is moderate (15-30 minutes, spring/summer), which is unlikely to fully close a gap this small on its own, particularly outside the summer months. Supplementation is a reasonable step to bring this up to and maintain the threshold.
Omega-3 (EPA/DHA)
One portion of oily fish per week provides a partial but incomplete contribution (roughly 0.5-0.7g EPA+DHA weekly against typical targets). Not currently in your recommended stack: your top-ranked goals point elsewhere first, and this is worth revisiting at reassessment.
Magnesium, B vitamins and general micronutrient baseline
Your nuts/seeds intake (3-4x/week), mixed wholegrains, and moderate legumes suggest a reasonable dietary magnesium and B-vitamin contribution, though your self-reported experience with a magnesium supplement (no noticeable effect, sleep onset issue) suggests either an inadequate trial period, an inconsistent dose, or a form/mechanism mismatch for your specific sleep problem (onset, not maintenance) rather than a lack of need.
Food-first notes
Your diet is a solid baseline: good fruit and vegetable intake, regular leafy greens, moderate dairy and fermented foods. Nothing here suggests you need to overhaul your diet: the gaps that matter for your goals are the ones blood work and bleeding pattern have already flagged.
Your Current Supplements: Reviewed
What to keep, what to upgrade, and what to stop
Supplement
Verdict
Assessment
Supermarket multivitamin (daily)
Drop
Superseded by this stack. General multivitamins spread a small amount of everything at low, non-therapeutic doses: they will not correct your reported low ferritin, will not bring your vitamin D to the sufficiency threshold reliably, and do not touch your sleep-onset problem. Stop once your new stack is underway, so you are not duplicating and diluting what actually works for you.
Magnesium (tried previously, discontinued)
Not recommended
Magnesium is not part of what we recommend for your specific sleep pattern. Your problem is falling asleep, not staying asleep or waking through the night, and the compounds in this stack (L-Theanine and Glycine) are matched to sleep onset specifically. This is not a verdict on magnesium generally: if you want to try it again in future, that is worth discussing with your GP alongside how the current stack is working, rather than restarting it on our say-so.
Important Notices
Blood work
Your reported ferritin of 18 is low. A normal full blood count does not rule out iron deficiency: haemoglobin is often the last marker to fall, and ferritin (your iron stores) typically drops well before anaemia shows up on a standard count. Your GP's reassurance was about the FBC specifically, not about ferritin, which was not commented on. Iron supplementation in this stack is based on that ferritin result together with your heavy bleeding pattern. It is worth mentioning this report to your GP and asking specifically about the ferritin figure, particularly given the heavy bleeding you describe: identifying and managing the cause of ongoing iron loss matters alongside replacing it.
Blood work
Your reported vitamin D (46 nmol/L) sits just below the UK sufficiency threshold of 50 nmol/L (20 ng/mL): not deficient, but not yet sufficient either. A retest around 10-12 weeks after starting supplementation will confirm whether the dose is bringing you up to and maintaining that threshold.
Caution
You reported drinking 4-7 units of alcohol per week. This stack includes Ashwagandha, which has an additive sedating effect with alcohol. Avoid combining either with alcohol on the same evening, since the combination can leave you drowsier than either alone.
Ongoing awareness
Ashwagandha can alter thyroid hormone levels (TSH, T3, T4). You have not reported any thyroid condition or thyroid medication, so this is not an exclusion for you, but it is worth mentioning if you ever have thyroid bloods taken while you are taking it, so any change can be read in that context.
⚠️ GP REVIEW REQUIREDYour reported ferritin is 18, and while your full blood count came back normal, ferritin is the more specific marker for iron stores: a normal FBC does not rule out iron deficiency, and yours points to genuinely low stores. Worth taking this reading back to your GP alongside your heavy periods, since the combination is a plausible explanation and the underlying cause is worth confirming rather than assumed.
Stop and seek reviewLiver: Ashwagandha has rare, idiosyncratic reports of liver injury. Stop taking it and contact a doctor promptly if you develop jaundice (yellowing of the skin or eyes), dark urine, persistent nausea, marked fatigue, upper-right abdominal pain, or itching. Avoid if you have existing liver disease or raised liver enzymes.
Alcohol and drowsinessAshwagandha can be mildly sedating for some people. Taking it on the same evening as alcohol may add to that effect, so it is best to keep the two apart.
⚠️ GP REVIEW REQUIREDAshwagandha can alter thyroid hormone levels (TSH, T3, T4). You have not reported a thyroid condition, but if you ever have thyroid blood tests done, tell your prescriber you are taking this so the result can be read in that context.
Your stack at a glance
The shape of the whole report, in one view
By tier
Foundation4
Targeted3
Optimise2
By evidence grade
4
A
Multiple RCTs or a systematic review
4
B
At least one well-designed RCT
1
C
Emerging / mechanistic only
Weighted to the strongest evidence, with every inclusion chosen for your profile. Selectivity is the point.
Introduction Schedule
Introduction Schedule
Every compound in the order it is introduced. Full rationale follows below.
FoundationTargetedOptimise
Full schedule (table view)
Week
Compound
Daily dose
When to take
Tier
Grade
Week 1
Vitamin D3 + K2
2,000 IU D3 + 100mcg K2 (MK-7)
Morning with breakfast
Foundation
B
Week 2
Iron (Ferrous Bisglycinate)
25mg elemental
Any time with food
Foundation
A
Week 3
Vitamin B Complex (Active Forms)
B6 (P5P) no more than 10mg
Morning with breakfast
Foundation
A
Week 4
Lactoferrin (Bovine)
150mg
Any time with food
Foundation
B
Week 5
L-Theanine
200mg
Before bed
Targeted
A
Week 6
Glycine
3g
Before bed
Targeted
B
Week 7
Creatine Monohydrate
5g
Any time with food
Targeted
B
Week 8
Ashwagandha (KSM-66)
300mg KSM-66
Evening with dinner
Optimise
A
Week 13
Rhodiola Rosea
200mg standardised to 3% rosavins + 1% salidroside
Morning with breakfast
Optimise
C
Daily Supplement Schedule
Daily Supplement Schedule
When to take each compound and why.
Compound
Meal slot
Dose
Reason for timing
Vitamin D3 + K2
Breakfast
2,000 IU D3 + 100mcg K2 (MK-7)
Fat-solubleFat-soluble. Needs dietary fat at the same meal to absorb properly.
Iron (Ferrous Bisglycinate)
Breakfast
25mg elemental
Stomach protectionBisglycinate is gentler on the gut than other iron forms, but taking it with food further reduces the chance of nausea. Keep it away from your Vitamin B Complex, tea, and coffee by at least 2 hours where possible, as these can reduce absorption.
Vitamin B Complex (Active Forms)
Breakfast
B6 (P5P) no more than 10mg
Stomach protectionTaken with food to reduce the chance of nausea. B vitamins are also mildly stimulating for some people, so morning suits most.
Lactoferrin (Bovine)
Breakfast
150mg
Taken with food for consistency. Timing is flexible; morning keeps your routine simple.
Creatine Monohydrate
Lunch
5g
Timing is flexible and not tied to training. Taking it consistently with a meal helps you remember it daily.
Ashwagandha (KSM-66)
Dinner
300mg KSM-66
Timing-dependentSupports the evening wind-down phase of your HPA axis, ahead of your L-Theanine and Glycine before bed.
L-Theanine
Before bed
200mg
Timing-dependentTaken shortly before bed to support the transition into sleep onset, which you have identified as your main sleep difficulty.
Glycine
Before bed
3g
Timing-dependentWorks through a pre-bed drop in core body temperature. Taken alongside L-Theanine as part of your before-bed routine.
Rhodiola Rosea
Breakfast
200mg standardised to 3% rosavins + 1% salidroside
Timing-dependentMildly stimulating. Taken in the morning only to avoid interfering with sleep onset later in the day.
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
FoundationFour compounds addressing what your blood work and profile already show: a confirmed ferritin of 18 alongside heavy periods puts iron deficiency and its knock-on energy effect front and centre, and your vitamin D sits below the UK sufficiency threshold. These four are introduced one per week from Week 1 so you can track how each settles before the next arrives.
Vitamin D3 + K2FoundationGrade B
Your reported level of 46 nmol/L sits just below the UK sufficiency threshold, and K2 ensures the calcium follows through properly.
Your reported vitamin D level from May was 46 nmol/L, just below the UK sufficiency threshold of 50 nmol/L (20 ng/mL). This is not a large shortfall, but it is worth closing, particularly given your mostly indoor, desk-based work and UK latitude, where sun exposure alone is not reliable between October and April.
The clearest evidence for this compound is a reduced risk of acute respiratory infection with consistent daily dosing. K2 (MK-7) is included to direct calcium towards bone rather than soft tissue: this is a cofactor role rather than a standalone bone claim, but it is why the two are paired.
Time to effect: blood levels typically take 8-12 weeks of consistent daily dosing to normalise. Any effect on infection frequency would be noticed over a full winter season.
Safety and watch for
Well tolerated at this dose. Take with a source of dietary fat (this is fat-soluble) to support absorption. Rare side effects at standard doses; hypercalcaemia only occurs at much higher intakes or alongside certain medications.
Worth retesting your 25-OH vitamin D at around 12 weeks to confirm you have reached the sufficiency threshold, and adjusting the dose from there with your GP if needed.
Energy + VitalityImmune support
Sourcing
Vitamin D3 combined with K2 MK-7 is widely available from reputable UK suppliers. Confirm the label shows cholecalciferol (D3, not the plant-derived D2 form) and MK-7 (not the shorter-acting MK-4), with the dose per capsule clearly stated.
Search term:"Vitamin D3 2000IU K2 MK-7 100mcg UK"
Iron (Ferrous Bisglycinate)FoundationGrade A
Your ferritin of 18 is low despite a normal full blood count, which is exactly the gap this form of iron is built to close.
FormFerrous bisglycinate
Daily dose25mg elemental
When to takeAny time with food
IntroduceWeek 2
Review⚠️ GP review
See Important Notices for the detail on this, given what you told us.
Why this compound
Your ferritin of 18 is low, and with heavy periods requiring you to change protection every 1-3 hours on your heaviest days, ongoing iron loss is a reasonable explanation. This is exactly the profile iron supplementation is designed to correct: a confirmed low store rather than a precautionary top-up.
Iron is central to oxygen transport, which links directly to the heavier-legged, slower running you have described this year. The evidence for iron correcting fatigue and supporting physical performance in women with low iron status is well established. Bisglycinate is the best-tolerated form, with meaningfully less of the constipation and nausea associated with standard ferrous sulfate.
Time to effect: some improvement in fatigue can appear within 4-6 weeks, but ferritin stores typically take 3-4 months of consistent supplementation to rebuild fully.
Safety and watch for
Take with food to reduce the chance of nausea. Keep at least 2 hours away from tea, coffee, dairy, calcium, zinc, and magnesium, all of which reduce absorption. Constipation and dark stools are possible but less pronounced with bisglycinate than with other forms.
Iron is dangerous in overdose: store it away from children. Retest ferritin at around 12 weeks to confirm your stores are rebuilding, and to establish whether ongoing supplementation or a different dose is needed.
Iron deficiencyAthletic enduranceEnergy + Vitality
What to look for
Ferrous bisglycinate (sometimes labelled "gentle iron" or "chelated iron"). This form has meaningfully better gut tolerance than the cheaper alternatives at an equivalent elemental dose.
What to avoid
Ferrous sulfate as a first choice: it is the most widely stocked and cheapest form, but carries a notably higher rate of constipation and nausea, which is often why people stop taking iron altogether.
Search: "Ferrous bisglycinate 25mg elemental iron UK"
Vitamin B Complex (Active Forms)FoundationGrade A
Your heavy periods and endurance training both raise your B vitamin turnover, and active forms make the most of what you take.
FormMethylcobalamin + methylfolate + P5P (active B forms)
Daily doseB6 (P5P) no more than 10mg
When to takeMorning with breakfast
IntroduceWeek 3
Why this compound
B vitamins are central to energy metabolism and nervous system function, both directly relevant to the fatigue and heavier-legged running you have described. Active forms (P5P for B6, methylfolate rather than folic acid for B9) are used preferentially by your body without needing an extra conversion step.
There is also reasonable evidence for a comprehensive B-complex supporting resilience under everyday occupational stress, alongside its established role in energy metabolism.
Time to effect: effects on energy and stress resilience typically become apparent over 4-8 weeks of consistent use.
Safety and watch for
Bright yellow urine from the riboflavin content is expected and harmless. Take with breakfast to avoid any nausea from taking B vitamins on an empty stomach.
Check the label for B6 content: it should be no higher than 10mg per serving. Many active-form complexes exceed this, and higher intakes carry a documented risk of nerve-related side effects over time, so this is worth confirming before you buy rather than after.
Energy + VitalityStress + Resilience
What to look for
A comprehensive B-complex using active forms: methylcobalamin (B12), methylfolate (B9), and P5P (B6), with a B6 content at or below 10mg per serving.
What to avoid
Complexes listing B6 content above 10mg per serving, and standard folic acid or cyanocobalamin as the only B9/B12 forms present, since these require an extra conversion step some people manage less efficiently.
Search: "active B complex methylfolate P5P under 10mg B6 UK"
Lactoferrin (Bovine)FoundationGrade B
This milk-derived protein pairs with your iron supplement to support iron status and is a gentle, well-tolerated addition to that work.
Lactoferrin is an iron-binding protein found naturally in milk. Alongside iron supplementation, it has evidence for supporting iron status, and it is generally very well tolerated, which is a useful complement given you are already correcting a confirmed low ferritin with iron directly.
It also has documented antimicrobial and immune-supporting activity, though the strongest evidence for this sits in paediatric populations rather than adults.
Time to effect: effects on iron status typically become apparent over 8-12 weeks, in step with the iron supplementation it is paired alongside.
Safety and watch for
It contains dairy-derived protein, so it is not suitable if you have a milk allergy (this does not apply to lactose intolerance, which is a different mechanism).
Response varies: some people notice a difference in energy or resilience to minor infections within a couple of months, others notice little beyond what the iron itself is doing.
Iron deficiencyEnergy + Vitality
Sourcing
Bovine lactoferrin supplements are widely available. Confirm the label states the milligram dose clearly (150mg) and that the source is bovine (cow's milk-derived), which is the form used in the supporting research.
Search term:"Lactoferrin 150mg bovine UK"
TargetedThree compounds for the goals you ranked around sleep onset and endurance training: falling asleep is your stated problem rather than staying asleep, and your running has felt heavier this year. These build on Foundation once iron repletion is underway.
L-TheanineTargetedGrade A
Since your problem is lying awake for 30 minutes or more, not waking overnight, this targets the falling-asleep step directly.
FormL-Theanine (Suntheanine or equivalent standardised extract)
Daily dose200mg
When to takeBefore bed
IntroduceWeek 5
Why this compound
You told us the issue is getting to sleep, not staying asleep, and that is exactly where the evidence for L-theanine is strongest. At 200mg before bed it tends to promote a calm, settled state without sedation, which suits someone who is tired but wired at ten and then wide awake until midnight.
It is worth being direct about the evidence itself. The research base here is smaller and less consistent than a Grade A badge usually implies: much of it comes from a single research group, sample sizes are small, and one of the more recent trials found the clearest between-group benefit on specific sleep-quality measures (sleep latency, sleep disturbance, use of sleep medication) rather than on mood or anxiety scores, which were not significantly different from placebo. That still lines up with your sleep-onset problem specifically.
Time to effect: some people notice easier sleep onset within a few nights; for others it takes 2 to 4 weeks of consistent use to judge properly.
Safety and watch for
Extremely well tolerated. You are not on any sedatives or benzodiazepines, so the additive-drowsiness caution that applies to those combinations does not apply to you.
Response varies. Some people notice a clear easing of sleep onset within the first week or two; others do not notice a meaningful difference from this compound alone. If four weeks in you are still lying awake, that is useful information for your 12-week reassessment rather than a sign you are doing something wrong.
Sleep qualitySleep onset
Sourcing
L-Theanine is widely available and there is no meaningful quality gap between reputable brands. Confirm the label states 200mg L-theanine per capsule and, if you want reassurance on purity, look for a product that lists a specific manufacturing source (Suntheanine is the most studied branded form, though generic L-theanine at the correct dose is not inferior on the evidence available).
Search term:"L-theanine 200mg capsules UK"
GlycineTargetedGrade B
A pre-bed dose lowers your core body temperature to help trigger sleep onset, working alongside L-Theanine rather than duplicating it.
FormFree-form glycine powder
Daily dose3g
When to takeBefore bed
IntroduceWeek 6
Why this compound
Glycine works through a different, more mechanical route than L-Theanine. A dose of free glycine taken shortly before bed triggers a drop in core body temperature through a signal in the part of the brain that governs your body clock, and that temperature drop is one of the triggers your body uses to initiate sleep. It is a timed, acute effect rather than something that builds up with daily use.
Because you are also taking Magnesium-free at this stage but may already get some glycine from other sources, your dose here is set at the lower end of the typical range (3g) rather than the top of it. This is deliberate, not a reduced or cautious dose: it accounts for the total glycine your body is likely getting once your full stack is established.
Time to effect: this is an acute, same-night mechanism. Most people either notice an effect on sleep onset within the first few nights, or need to reassess the dose or timing rather than waiting weeks for it to build up.
Safety and watch for
Very well tolerated, with mild sedation as the main effect, which is exactly what you want taken before bed rather than during the day.
Response varies. The trial evidence here is smaller-scale and largely subjective (how rested people feel, next-day performance) rather than objective sleep-architecture measurement, so treat this as worth trying rather than guaranteed. If you don't notice a difference after a few weeks, that's useful to note for your 12-week review.
Sleep qualitySleep onset
Sourcing
Glycine is inexpensive and there is no meaningful quality difference between reputable brands. It is usually sold as an unflavoured powder, which mixes easily into water and is generally the most cost-effective way to reach the 3g dose. Confirm the label states pure glycine with no unnecessary additives.
Search term:"glycine powder 3g dose UK"
Creatine MonohydrateTargetedGrade B
Given your training load and the heavier, slower legs you've noticed this year, this is the best-supported compound available for endurance-training performance and recovery.
FormCreatine monohydrate (micronised)
Daily dose5g
When to takeAny time with food
IntroduceWeek 7
Why this compound
You run three or four times a week and have noticed you're slower and heavier-legged than last year. Creatine is one of the most heavily researched supplements available, and its performance benefits are real, though it is worth being precise about their size and shape. The evidence supports meaningful gains in short, high-intensity efforts (broadly under two and a half minutes) and in strength and power output, with upper-body movements responding more than lower-body ones. The same meta-analysis that supports this is explicit that creatine "does not appear to be effective in improving running and swimming performance" as continuous endurance activities, so treat this as support for your training capacity, power output, and recovery between hard efforts, rather than a direct fix for endurance running times.
Body composition effects exist too, but the clearest data comes from a loading-phase protocol, which we are not recommending here. At your dose (5g daily, no loading phase) expect a smaller, steadier effect rather than the larger short-term change sometimes quoted.
Time to effect: allow 3 to 4 weeks of consistent daily use for muscle creatine stores to saturate and for performance or recovery changes to become noticeable, since you are not loading.
Safety and watch for
Well tolerated. Water retention within muscle tissue is expected and is part of how it works, not a concerning side effect. Mild GI discomfort is possible if taken as a single large dose; split it across two smaller doses with food if this happens to you.
Around a quarter to a third of people carry a genetic profile that makes them non-responders to creatine. If you notice no change in training capacity or recovery after 6 to 8 weeks of consistent use, that is worth knowing rather than a sign you are doing something wrong.
Athletic endurance + performanceRecovery
Sourcing
Creatine monohydrate is the most studied and most cost-effective form available, and there is no meaningful performance gap between it and pricier alternatives (such as creatine HCl or buffered creatine). Confirm the label states creatine monohydrate, ideally Creapure-certified for purity, and avoid products bundling in unnecessary "proprietary blends" that obscure the actual creatine dose.
Search term:"creatine monohydrate Creapure 5g UK"
OptimiseTwo adaptogens for the stress and resilience goal you added lower down your list. Rhodiola is flagged as emerging evidence and introduced well after Ashwagandha, with a four-week gap between them, since the two should never start in the same window.
Ashwagandha (KSM-66)OptimiseGrade A
Evening Ashwagandha calms the stress response that keeps you lying awake until midnight, without adding another stimulant to your day.
FormKSM-66 standardised root extract
Daily dose300mg KSM-66
When to takeEvening with dinner
IntroduceWeek 8
Review⚠️ GP review
See Important Notices for the detail on this, given what you told us.
Why this compound
Your sleep problem is onset, not maintenance: you describe being exhausted by ten and then unable to switch off until midnight. That pattern points to a wound-up nervous system rather than a broken one, and Ashwagandha's best-supported effect is lowering the stress response that keeps that switch stuck on. In trials it reduces self-reported stress and measured cortisol, which is the mechanism behind an overactive mind at bedtime.
It also tends to modestly reduce anxiety, which fits the "moderate but manageable" stress you reported. Taken in the evening, it works alongside your wind-down rather than against it.
Most people notice a calmer evening within 2 to 3 weeks; the stress and sleep effects in trials were assessed at 8 weeks, so give it that long before judging it fully.
Safety and watch for
Some people notice vivid dreams in the first couple of weeks, which usually settles. Mild stomach upset can occur when starting; taking it with dinner, as timed here, reduces this. If you feel drowsy the next morning, that is worth noting and mentioning at reassessment.
Response varies. Most people in the trials showed a clear reduction in stress markers, but a minority do not notice much difference. If you plan to stop after using it for more than 8 weeks, taper down over 1 to 2 weeks rather than stopping abruptly, as suddenly stopping can bring a rebound in anxiety. Do not start this alongside Rhodiola in the same week: this stack introduces Rhodiola five weeks later specifically to keep them apart, since their effects on mood and stimulation overlap enough to make it hard to tell which is doing what. Reassess whether you still want to be taking this at your 12-week review, and again at the 12-month mark if you continue beyond that.
Sleep qualityStress + resilience
Sourcing
Use the standardised KSM-66 extract only: this is the specific form used in the trials behind this recommendation, and raw ashwagandha root powder is not an equivalent substitute. Confirm the label states "KSM-66" by name and shows the dose per capsule or serving, not just "ashwagandha root extract".
Search term:"KSM-66 ashwagandha 300mg UK"
Rhodiola RoseaOptimiseGrade C
Rhodiola is included as an emerging option for the mental flatness and heavier-legged running you have noticed, introduced later and separately from Ashwagandha.
FormSHR-5-type standardised root extract
Daily dose200mg standardised to 3% rosavins + 1% salidroside
When to takeMorning with breakfast
IntroduceWeek 13
Why this compound
You describe feeling slower and heavier-legged on your runs this year, alongside a sleep problem that is already being addressed elsewhere in this stack. Rhodiola's evidence sits mainly in fatigue and burnout-type presentations rather than general tiredness, so it is included here as a worth-trying addition rather than an established fix. The evidence here is Grade C: a single placebo-controlled trial, rather than the multiple confirming trials a higher grade would need.
It is introduced in the morning, well clear of Ashwagandha, both in time of day and by five full weeks in your schedule. This separation exists because both compounds can affect mood and stimulation, and introducing them together would make it impossible to tell which one is responsible for any change you notice.
Response is inconsistent across studies. Where an effect is seen, it typically emerges within 3 to 4 weeks of daily use.
Safety and watch for
Rhodiola is stimulating for some people and can worsen anxiety or disrupt sleep if taken later in the day, which is why it is scheduled strictly for the morning here, well separated from your evening wind-down routine. If you notice increased jitteriness, restlessness, or any difficulty settling at night after starting this, that is worth flagging at your next review, since it may mean this compound is not a good fit for you even though the underlying goal is reasonable.
This compound should be cycled rather than taken continuously: 12 weeks on, followed by a 4-week break, then reassess whether to resume. Response varies considerably between individuals; some people notice a clear lift in mental fatigue within a few weeks, while others do not respond meaningfully at all.
Energy + vitalityAthletic endurance + performance
What to look for
A standardised extract specifying both active markers: 3% rosavins and 1% salidroside. This is the ratio used in the trial this recommendation is based on, and it is not the same as an unstandardised "Rhodiola rosea root" product.
What to avoid
Products that list only "Rhodiola rosea extract" without both percentages stated, or that list rosavins alone without salidroside. Without both markers you cannot confirm it matches the tested formulation.
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.
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.
Valerian Root
Your sleep-onset problem is already being targeted by L-Theanine and Glycine, which work through calming/GABA-adjacent pathways without valerian's next-day grogginess risk or its 4-6 week cycling requirement, so adding a third sedating compound here adds little for the extra cost.
Lemon Balm (Melissa officinalis)
L-Theanine and Glycine already cover your sleep-onset issue, and Ashwagandha is already covering stress; a fourth compound working the same calming ground adds little you aren't already getting.
Passionflower (Passiflora incarnata)
This is another calming/sedative compound aimed at the same sleep-onset and anxiety ground L-Theanine, Glycine and Ashwagandha already cover for you, so it doesn't add enough on top to earn its place.
Panax Ginseng (Korean / Red Ginseng)
Rhodiola is already covering your energy and endurance goals with comparable evidence, and correcting your iron deficiency is likely to do more for your fatigue and leg-heaviness than a second energy herb, so this doesn't clear the bar for a second stimulating adaptogen.
Everything else we looked atThe shape of the rest
We scored every compound in our database against the goals you gave us. Beyond the compounds named above, 11 more had some evidence for at least one of your goals and did not earn a place in your stack. We have not named them, because a list of supplements we are not recommending is not something you should be shopping from. Here is where they landed instead.
6 compoundsEmerging evidence
These rest on emerging evidence rather than strong or good evidence. We hold those to a higher bar: one earns a place only when your own profile closely matches what it targets, and on the answers you gave us that was not the case.
5 compoundsA lower-ranked goal
These matched a goal you ranked below your top three. You told us what mattered most, and your stack follows that order rather than spreading thinly across everything you mentioned.
One thing worth saying plainly. Nothing was set aside here that carried strong or good evidence for one of your top three goals with no caution against it for you. Anything that clears both of those is either in your stack above or named earlier in this section with its own reason. A shorter stack is what happens when the bar holds, not a sign we ran out of things to suggest.
Interactions Summary
Checked against your current supplements, blood work and profile
Compounds / Context
Verdict
Notes
Iron + your reported ferritin (18)
Action needed
Your GP's May blood test shows ferritin at 18, below the range typically used to justify iron supplementation, even though your haemoglobin and full blood count were normal. This pattern (low stores, normal haemoglobin) is common and easy to miss because the standard FBC does not flag it. Ferrous Bisglycinate is included in this stack for that reason. Take 2 hours away from tea, coffee, calcium and your B Complex for best absorption.
Iron + Vitamin B Complex + Lactoferrin
Timing matters
Iron competes with several minerals and with lactoferrin for absorption pathways when taken at exactly the same time. Space Iron at least 2 hours from Lactoferrin and from the B Complex where possible. Your Introduction Schedule and Daily Schedule below reflect this separation.
Heavy menstrual bleeding + iron stores
Worth raising with your GP
You've noted your periods have been heavy for a long time and wondered whether this connects to how you've been feeling. Low ferritin alongside heavy menstrual bleeding is a recognised pattern, and it is worth asking your GP directly whether the two are related for you, and whether the bleeding itself needs separate assessment. This report addresses the iron store; it is not a substitute for that conversation.
Vitamin D3 + K2 + your reported level (46 nmol/L)
Below sufficiency
Your reported level of 46 nmol/L sits just below the UK sufficiency threshold of 50 nmol/L. It is not a deficiency, but it is worth correcting and monitoring. K2 is paired to direct calcium appropriately.
Ashwagandha + Rhodiola
Staggered by design
These are never introduced in the same week. Ashwagandha starts at Week 8; Rhodiola is held back to Week 13, five weeks later, so any effect (or side effect) can be attributed to the right compound and your HPA axis has time to settle before a second, more stimulating compound is added.
Rhodiola + evening use
Timing controlled
Rhodiola is stimulating for some people. It is scheduled for morning only, which also keeps it well clear of your evening sleep compounds.
Alcohol (4–7 units/week) + Ashwagandha
Same-evening note
At your reported alcohol intake, avoid taking Ashwagandha on the same evening as drinking, as both have a mild calming effect on the central nervous system.
Existing multivitamin
Review below
See Current Supplements: Reviewed for a full assessment of your supermarket multivitamin against this stack.
Sleep Stack Guidance
Built specifically for a sleep-onset problem
You described the problem precisely: getting to sleep, not staying asleep. That distinction matters, because the two have different mechanisms and different fixes. Your stack targets onset specifically rather than a generic "sleep support" approach.
Compound
Dose
When
Mechanism
L-Theanine
200mg
Before bed
Promotes a calm, alert-to-relaxed shift without sedation, which tends to help with the mental wind-down that keeps sleep onset delayed. Introduced first, at Week 5.
Glycine
3g
Before bed
A pre-bed dose of free glycine lowers core body temperature via cutaneous vasodilation, which is one of the body's own signals for sleep onset. Introduced at Week 6, one week after L-Theanine, so you can tell what each one is doing.
These two compounds are introduced a week apart on purpose, so you have a clear before-and-after for each rather than two changes landing at once. Response to L-Theanine and Glycine varies between people: some people notice a clear effect within 1 to 2 weeks, others do not respond meaningfully to either compound. Give each at least 2 weeks before judging it.
Ashwagandha, introduced later at Week 8, is included for stress and general resilience rather than as a sleep compound, but a calmer baseline stress response can also make it easier to switch off at night. It is not counted as part of this sleep stack and its dose and timing are covered on its own compound card.
Reassessment Framework
This report is a starting point, not a fixed prescription
Your stack is introduced gradually over 13 weeks, starting with Vitamin D3 + K2 at Week 1 and finishing with Rhodiola Rosea at Week 13. This gives you a clear structure for checking in as things are added rather than waiting until everything has landed at once.
At 12 weeks
Retest ferritin. This is the single most useful number to track given your starting point of 18. Ask your GP what target range they want to see, and bring your heavy bleeding pattern back into that conversation if ferritin has not moved as expected.
Retest 25-OH Vitamin D. Target: at or above the UK sufficiency threshold of 50 nmol/L. Your reported level of 46 nmol/L should respond within this window at 2,000 IU/day.
Note whether time to fall asleep has changed since starting L-Theanine (Week 5) and Glycine (Week 6). A simple diary of roughly how long it takes you to fall asleep, even a rough estimate, is more useful here than how you feel about it.
Note any change in running performance or how your legs feel on runs since starting Creatine Monohydrate at Week 7. Three to four weeks of consistent use is a reasonable point to expect a difference, if one is coming.
At 8 weeks after starting Ashwagandha (around Week 16)
Ashwagandha is well supported for continuous use up to 12 months, with annual reassessment. If you decide to stop at any point, taper over 1 to 2 weeks rather than stopping abruptly.
At 6 months
Full stack review with an updated questionnaire. Goals, training load, sleep pattern and blood work can all shift, and the stack should shift with them.
If anything feels off at any point, particularly around iron dosing or how you feel after starting Rhodiola, stop that compound and get in touch rather than waiting for a scheduled check-in.
Evidence References
Key studies informing this stack
[1]B
Holick 2007 NEJM, narrative REVIEW of vitamin D deficiency, covering rickets, osteomalacia and osteoporosis; background context rather than a trial PMID: 17634462
[2]B
Zittermann 2019 Anticancer Res, review with meta-analysis of vitamin D and CARDIOVASCULAR disease, reporting that CVD risk markers, events and mortality are "largely unaffected" by supplementation "even in subgroups with 25(OH)D concentrations <50 nmol/l", and concluding that doses beyond the nutritionally recommended 600-800 IU daily "cannot be advised for the prevention of CVD events" PMID: 31519560
[3]B
Martineau 2017 BMJ, individual-participant-data meta-analysis of 25 RCTs, 11,321 participants aged 0-95: acute respiratory tract infection adjusted OR 0.88 (95% CI 0.81-0.96); protective for daily or weekly dosing (aOR 0.81, 0.72-0.91) but NOT for bolus dosing (aOR 0.97, 0.86-1.10, P for interaction 0.05); effect larger at baseline 25(OH)D <25 nmol/L (aOR 0.30, 0.17-0.53) yet still significant at ≥25 nmol/L (aOR 0.75, 0.60-0.95); body of evidence rated high quality PMID: 28202713
[4]B
Okereke 2020 JAMA (VITAL-DEP), 18,353 adults aged 50+ randomised to 2,000 IU/day cholecalciferol or placebo, the bottom of the dose range we use , median 5.3 years: depression or clinically relevant depressive symptoms HR 0.97 (95% CI 0.87-1.09, P=.62) and mean PHQ-8 change 0.01 points (-0.04 to 0.05), the authors concluding the findings "do not support the use of vitamin D3 in adults to prevent depression" PMID: 32749491
[5]B
Entrenas Castillo 2020 J Steroid Biochem Mol Biol, PILOT open-label randomised study, n=76 hospitalised COVID patients, of CALCIFEDIOL (25-hydroxyvitamin D, a different molecule from the cholecalciferol we recommend) at 0.532mg: 1 of 50 treated versus 13 of 26 untreated required intensive care. The authors state that "larger trials with groups properly matched will be required to show a definitive answer" PMID: 32871238
[6]A
Konofal 2004 Arch Pediatr Adolesc Med, CASE-CONTROL (n=80: 53 ADHD children vs 27 controls), ferritin only. Establishes that ADHD children show markedly lower ferritin; it is NOT an intervention trial and cannot carry an intervention grade PMID: 15583094
[7]A
Konofal 2008 Pediatr Neurol, the actual supplementation RCT, n=23 randomised 3:1 (18 iron / 5 placebo), author-described pilot: ADHD-RS improved but Conners Parent (p=0.055) AND Conners Teacher (p=0.076) BOTH failed significance PMID: 18054688
[8]A
Pasricha 2014 J Nutr, iron supplementation benefits physical performance in women of reproductive age, systematic review and meta-analysis of 22 extractable randomised trials: VO2max improved (overall SMD 0.37, relative MD 2.35 mL/kg/min) and submaximal performance improved (heart rate −4.05 bpm at defined workloads) PMID: 24717371
[9]A
Low 2016 Cochrane Database Syst Rev, daily iron supplementation for improving anaemia, iron status and health in menstruating women: 67 trials, 8,506 women aged 12-50, anaemia RR 0.39 (moderate quality), haemoglobin +5.30 g/L (HIGH quality, 51 studies / 6,861 women), iron deficiency RR 0.62, improved maximal and submaximal exercise performance and reduced symptomatic fatigue, at the cost of more gastrointestinal side effects PMID: 27087396
[10]A
Houston 2018 BMJ Open, efficacy of iron supplementation on fatigue and physical capacity in NON-ANAEMIC iron-deficient adults, systematic review of 18 RCTs, n=1,170: self-reported fatigue improved (SMD −0.38, I²=0%) but objective physical capacity did NOT (VO2max SMD 0.11, 95% CI −0.15 to 0.37) PMID: 29626044
[11]A
Murray-Kolb 2007 Am J Clin Nutr, iron treatment normalizes cognitive functioning in young women: blinded, placebo-controlled, n=149 women aged 18-35 of varied iron status; iron-deficient women performed worse at baseline, and after 16 weeks a significant ferritin improvement was associated with a 5-7-fold improvement in cognitive performance PMID: 17344500
[12]A
Kennedy 2010 Psychopharmacology, randomised, double-blind, placebo-controlled, 215 healthy MEN aged 30–55, 33 days. Improved Perceived Stress Scale, GHQ-12 and POMS "vigour" ratings, better performance on the Serial 3s subtraction task, and lower self-rated mental tiredness. THE INTERVENTION WAS BEROCCA®, a B-complex PLUS VITAMIN C PLUS MINERALS, so no result is attributable to the B vitamins alone . Male-only, so it supports no female-specific claim PMID: 20454891
[13]A
Stough 2011 Hum Psychopharmacol, randomised, double-blind, placebo-controlled, 60 participants, 90 days of high-dose vitamin B-complex for occupational stress. Significantly lower personal strain and reduced confusion and depressed/dejected mood at 12 weeks. Its own null result matters for any claim : "There were no treatment-related changes in other measures of mood and anxiety." It measured no cortisol, no adrenal endpoint and no cognitive endpoint PMID: 21905094
[14]B
Zhong 2026 Nutr Rev, systematic review/meta-analysis: iron combined with bovine lactoferrin versus iron alone for iron status in children PMID: 41567074
[15]B
Mayorga 2025 Biochem Cell Biol, meta-analysis of 25 RCTs: oral lactoferrin reduced late-onset sepsis, diarrhoea and respiratory infections in under-18s PMID: 39841980
[16]A
Nobre 2008 Asia Pac J Clin Nutr, single 50mg dose against placebo (n=16 vs 19) in healthy young participants, greater increase in alpha-band EEG activity with eyes closed, replicated in a second passive-activity study PMID: 18296328
[17]A
Kimura 2007 Biol Psychol, "L-Theanine reduces psychological and physiological stress responses": 12 participants, four counterbalanced double-blind trials each, acute mental-arithmetic stressor. Heart rate and salivary immunoglobulin A responses to the stressor were reduced against placebo, and heart-rate variability attributed this to attenuated sympathetic activation PMID: 16930802
[18]A
Haskell 2008 Biol Psychol, "The effects of L-theanine, caffeine and their combination on cognition and mood": randomised, placebo-controlled, double-blind, balanced crossover of L-theanine 250mg and caffeine 150mg alone and together. L-THEANINE ALONE WAS NEGATIVE ON COGNITION: it "increased 'headache' ratings and decreased correct serial seven subtractions." The faster reaction times, improved RVIP accuracy and reduced mental fatigue belong to caffeine and to the combination PMID: 18006208
[19]A
Hidese 2019 Nutrients, randomised, placebo-controlled, crossover, double-blind trial of 200mg/day for four weeks in 30 healthy adults (9 men, 21 women, mean age 48.3) with no major psychiatric illness PMID: 31623400
[20]B
Bannai 2012 Front Neurol, glycine 3g before bedtime reduced fatigue and improved DAYTIME performance after partial sleep restriction (RCT) PMID: 22529837
[22]
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 (cited for Glycine: cited for Glycine: this trial used glycine bound in collagen peptides rather than the free glycine recommended here, and found no effect on sleep or core temperature, which is the boundary this recommendation respects) PMID: 37874350
[23]B
Sekhar 2021 J Nutr, a single-author REVIEW, not a trial. PubMed publication type "Review", and its own abstract says it "discusses evidence from published rodent studies and human clinical trials", it is the narrative case for GlyNAC in ageing, not a randomised test of it PMID: 34587244
[24]B
Branch 2003 Int J Sport Nutr Exerc Metab, meta-analysis of 100 randomised, placebo-controlled, blinded studies of creatine on body composition and performance. Significant effect sizes for body composition (0.17), tasks under 30s (0.24), 30-150s (0.19) and over 150s (0.20); greater for upper-body (0.42) than lower (0.21), and for laboratory tasks (0.25) than field tasks (0.14). Body-composition gain was 0.26 for a LOADING-only regimen against 0.04 for a maintenance regimen. The authors conclude creatine "does not appear to be effective in improving running and swimming performance" PMID: 12945830
[25]B
Prokopidis 2023 Nutr Rev, systematic review of 10 RCTs with 8 meta-analysed, memory in healthy individuals: SMD 0.29 (95% CI 0.04-0.53, P=0.02, I²=66%), significant in adults aged 66-76 (SMD 0.88) and null in those aged 11-31 (SMD 0.03, 95% CI -0.14 to 0.20, P=0.72) PMID: 35984306
[26]B
Candow 2022 Bone, narrative REVIEW of creatine in older adults covering sarcopenia, osteoporosis, frailty and cachexia, reporting favourable effects on indices of ageing muscle and bone "primarily when combined with resistance training"; background context rather than a trial PMID: 35688360
[27]B
Rawson 2011 Amino Acids, narrative REVIEW of creatine use in the elderly and its effects on cognitive function in young and old; background context rather than a trial PMID: 21394604
[28]B
Naddafha 2026 J Int Soc Sports Nutr, systematic review and meta-analysis of 7 RCTs, n=608, postmenopausal women mean age about 62, durations 12-104 weeks: lean mass MD +0.37 kg (95% CI +0.05 to +0.69, I²=25%) and leg-press 1RM MD +7.5 kg (95% CI +2.2 to +12.8, I²=0%); bone density unchanged; adverse events mild and similar to placebo. Two qualifiers matter for any use of this paper : the 95% PREDICTION interval for lean mass is -0.10 to +0.84 and CROSSES ZERO, and benefits were evident only where creatine at 5 g/day or more was combined with resistance training, with trials at 3 g/day or less WITHOUT training showing no measurable effect. Its author line (Antonio, Kreider, Stout) is prominent in industry-funded sports-nutrition research and their declarations were NOT read, recorded as an open question rather than asserted as a conflict PMID: 42141930
[29]B
Davies 2024 JPEN J Parenter Enteral Nutr, systematic review and meta-analysis of 33 RCTs, n=1,076, older adults and adults with chronic disease, BOTH SEXES: primary outcome sit-to-stand SMD 0.51 (95% CI 0.01-1.00, I²=62%), upper-body strength 0.25 (0.06-0.44), handgrip 0.23 (0.01-0.45), lean tissue mass MD 1.08 kg (0.77-1.38). Its own conclusion rates the certainty of ALL outcomes "low or very low because of a high risk of bias", which is half of why we grade this B and not A. It is also the paper that covers men, since Naddafha is female-only PMID: 38417175
[30]A
Chandrasekhar 2012 Indian J Psychol Med, KSM-66 cortisol and anxiety RCT PMID: 23439798
[31]A
Wankhede 2015 J Int Soc Sports Nutr, testosterone and muscle strength PMID: 26609282
[34]
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 (cited for Ashwagandha (KSM-66): cited for Ashwagandha: this is the safety record behind the liver caution on this card, a case series of liver injury, not evidence of benefit) PMID: 31991029
[35]A
Akhgarjand 2022 Phytother Res, systematic review and dose-response meta-analysis of 12 RCTs, n=1,002, aged 25–48: stress SMD −1.75 (95% CI −2.29 to −1.22) and anxiety SMD −1.55 (−2.37 to −0.74) versus placebo, with a favourable dose-response for stress at 300–600mg/day, which is the dose range we recommend. The authors record that "the certainty of the evidence was low for both outcomes", with heterogeneity of 83.1% and 93.8% PMID: 36017529
[36]A
Arumugam 2024 Explore, systematic review and meta-analysis of 9 RCTs, n=558: Perceived Stress Scale MD −4.72 (95% CI −8.45 to −0.99), Hamilton Anxiety MD −2.19 (−3.83 to −0.55) and serum cortisol MD −2.58 (−4.99 to −0.16) versus placebo; four of the included studies reported mild to moderate adverse events PMID: 39348746
[37]C
Olsson 2009 Planta Med, randomised, double-blind, placebo-controlled, parallel-group phase III trial, n=60, SHR-5 576mg/day for 28 days, in adults meeting the Swedish National Board of Health and Welfare criteria for fatigue syndrome. BETWEEN-GROUP significant versus placebo on Pines' burnout scale and on the CCPT-II attention indices omissions, Hit RT SE and variability; the cortisol response to awakening also differed significantly between groups. Quality of life, MADRS and mental health improved in BOTH arms (a placebo effect the authors report as such). Concludes an anti-fatigue effect "in burnout patients with fatigue syndrome" PMID: 19016404
[38]C
Hung 2011 Phytomedicine, systematic review of 11 placebo-controlled RCTs of Rhodiola rosea mono-preparations across physical performance, mental performance and mental health conditions: "may have beneficial effects", but "there is, however, a lack of independent replications of the single different studies", with only 5 of 10 scoring above three points on the Jadad scale PMID: 21036578
[39]C
Darbinyan 2007 Nord J Psychiatry, Rhodiola rosea SHR-5 at 340 or 680mg/day for 6 weeks in mild-to-moderate depression (randomised, double-blind, placebo-controlled, n=89) showed significant improvement in overall HAM-D, insomnia, emotional instability and somatisation, but NOT self-esteem, versus placebo PMID: 17990195
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. Your reported blood values (ferritin, haemoglobin, vitamin D) have not
been independently verified by us: they are taken as you reported them and compared
against standard reference ranges. All compound selections are based on peer-reviewed
evidence, but individual response varies.
Your ferritin and heavy menstrual bleeding pattern are flagged for GP conversation in
this report. That flag is not a diagnosis, and it does not replace the assessment your
GP is best placed to make about the cause of the bleeding itself.
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.
Sleep, energy and iron are tangled together for you right now, and it is worth remembering that as you go through this stack: better sleep onset may ease some of the heaviness you have described in training, and correcting your iron stores may do more for how tired you feel by ten o'clock than anything else in this report. None of that replaces the basics. Getting outside for daylight earlier in the day, keeping a consistent wind-down before bed, and fuelling properly around your runs will all support what these compounds are doing. Track how things feel over the next 12 weeks and reassess then.
"Sleep is the golden chain that ties health and our bodies together." Thomas Dekker
You mentioned you would rather not take a handful of things at once, and this stack respects that: four foundations, three targeted additions, two optimisers, each one earning its place and each one introduced slowly enough to notice what it is doing. Running three or four times a week while feeling this tired takes real discipline, and getting a proper answer on your iron stores after wondering about it for a while is a good step to have taken.
Wishing you well, Rachel.
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