PMS Calmer (Low-Stim, Cycle-Friendly)

Public • 2/4/2026

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

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

Unknown load

Need more wearable data

Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

No assessment yet.

Supplements

3 items

Vitex agnus-castusModerate

Morning • Capsule • Click to expand

Studied for PMS symptom reduction; extract standardization matters.

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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: 10.1080/09513590.2019.1686827•https://pubmed.ncbi.nlm.nih.gov/31780016/

GlycineModerate

60 min before bed • Powder • Click to expand

Sleep onset/quality support in some contexts.

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3000mg

Daytime sleepiness and 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, and 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 and 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 • Click to expand

Calm focus / reduced jitteriness; pairs well with a no-stim approach.

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200mg

Attention and 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 and 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 and recognition reaction time; non-significant for simple reaction time and 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.