StackTerminal.Health

BETA

PMS Calmer (Low-Stim, Cycle-Friendly)

B84· Mostly solid
Public • 04 Feb 2026

Cycle-phase support focused on calm & sleep quality without stimulants.

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PMS Calmer (Low-Stim, Cycle-Friendly)
womens-healthpmssleep
Vitex agnus-castus
Morning
MODERATE
20mg
Glycine
60 min before bed
MODERATE
3000mg
L-Theanine
Evening
LOW
200mg
No interactions detected
Each dose includes evidence rationale · doses personalized to your weight
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AI risk assessment
Context: No wearable data
PROAI risk assessment is available with Pro.
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Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
3
Training load
Unknown
No flags
No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis
Pharmacokinetic + pair-level checks
Timing optimizations
Vitex agnus-castus
Take ~2h before the intended effect window
Reaches peak plasma concentration in ~2h. Half-life ~10h.
Glycine
Before bed
Glycine lowers core body temperature and improves slow-wave sleep. 3g ~30–60 min before bed is the studied dose. (Onset: ~30 min, half-life: ~2h)
L-Theanine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~2.5h.

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

Supplements
3 items
Vitex agnus-castusModerate
Morning • Capsule •
Studied for PMS symptom reduction; extract standardization matters.
Buy ingredient →
20mg
PMS symptom reduction
Moderate
Population: Women with PMS
Study type: RCT
Dose context: 20 mg typical (range: 20–40 mg) • Duration: 2–3 cycles (varies by RCT)

Placebo-controlled RCT reported improved PMS symptom scores with Vitex preparations; extract standardization matters.

Citation: He Z, et al. Treatment for premenstrual syndrome with Vitex agnus castus: a prospective, randomized, multi-center placebo controlled study in China. Maturitas. 2009;63(1):99-103.•DOI: 10.1016/j.maturitas.2009.01.006•https://www.sciencedirect.com/science/article/abs/pii/S0378512209000310
PMS symptom remission — meta-analysis of double-blind RCTs
Moderate
Population: Women with PMS
Study type: Meta-analysis of double-blind RCTs
Dose context: 20 mg typical (range: 20–40 mg) • Duration: 3 menstrual cycles

Meta-analysis of 3 high-quality double-blind RCTs (n=520) meeting CONSORT criteria found women taking Vitex agnus-castus were 2.57 times more likely to experience PMS symptom remission vs placebo (OR 2.57, 95% CI 1.52–4.35). Majority of trials are excluded due to incomplete reporting.

Citation: Cagnacci A, et al. Vitex agnus-castus in premenstrual syndrome: a meta-analysis of double-blind randomised controlled trials. Gynecol Endocrinol. 2020;36(1):1-4.•DOI: 10.1016/j.ctim.2019.08.024•https://pubmed.ncbi.nlm.nih.gov/31780016/
GlycineModerate
60 min before bed • Powder •
Sleep onset/quality support in some contexts.
Buy ingredient →
3000mg
Daytime sleepiness & performance after sleep restriction
Moderate
Population: Healthy adults with partial sleep restriction
Study type: RCT (double-blind, placebo-controlled, crossover)
Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: 3 nights

3 g glycine before bed significantly reduced daytime sleepiness, fatigue, & cognitive impairment following 25% sleep restriction; mechanism involves core body temperature reduction via SCN NMDA receptors.

Citation: Bannai M et al. Front Neurol. 2012;3:61.•DOI: 10.3389/fneur.2012.00061•https://pubmed.ncbi.nlm.nih.gov/22529837/
Well-tolerated at 3 g; higher doses not well-characterized for sleep specifically.
Collagen synthesis / connective tissue support
Moderate
Population: Recreationally active males
Study type: RCT (mechanistic)
Dose context: 15000 mg typical (range: 5000–15000 mg) • Duration: Acute (pre-exercise)

15 g gelatin (rich in glycine & proline, with vitamin C) before intermittent exercise doubled collagen synthesis markers (P1NP) vs. placebo; glycine is the most abundant amino acid in collagen (~33%).

Citation: Shaw G et al. Am J Clin Nutr. 2017;105(1):136–143.•DOI: 10.3945/ajcn.116.138594•https://pubmed.ncbi.nlm.nih.gov/27852613/
Study used gelatin + vitamin C, not isolated glycine; glycine is rate-limiting for collagen synthesis.
L-TheanineModerate
Evening • Capsule •
Calm focus / reduced jitteriness; pairs well with a no-stim approach.
Buy ingredient →
200mg
Trade-offs & context
Timing

Mild drowsiness at high doses — pair with caffeine for balanced alertness or take alone in evenings

Context: doses >400mg

Attention & cognitive performance (combined with caffeine)
Moderate
Population: Healthy adults
Study type: RCT (double-blind, crossover)
Dose context: 200 mg typical (range: 100–200 mg) • Duration: Acute

L-theanine (100 mg) + caffeine (50 mg) improved attention-switching speed & accuracy vs. placebo at 60 min; L-theanine alone showed no significant cognitive effects.

Citation: Owen GN et al. Nutr Neurosci. 2008;11(4):193–198.•DOI: 10.1179/147683008X301513•https://pubmed.ncbi.nlm.nih.gov/18681988/
Most consistent evidence is for the caffeine + theanine combination, not theanine alone.
Cognitive function (standalone L-theanine)
Low
Population: Healthy adults (5 RCTs, n=148)
Study type: Systematic review & meta-analysis of RCTs
Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute to 4 weeks

L-theanine showed dose-dependent effects on rapid visual information processing & recognition reaction time; non-significant for simple reaction time & Stroop. Overall evidence promising but not conclusive.

Citation: Dróżdż W et al. Nutrients. 2025;17(3):449.•DOI: 10.3390/nu17030449•https://pubmed.ncbi.nlm.nih.gov/41227106/
Standalone effects are less consistent than combination with caffeine.

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