Your personalized stack

B84· Mostly solid

Public • 17 Mar 2026

Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.

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Magnesium (Glycinate)

Evening

MODERATE

400mg

Melatonin

Evening

MODERATE

3mg

Glycine

Evening

MODERATE

3000mg

Vitex agnus-castus

Evening

MODERATE

20mg

Apigenin

Evening

LOW

50mg

Black Cohosh

Evening

LOW

40mg

No interactions detected

Each dose includes evidence rationale · doses personalized to your weight

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Clean

Supplements

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

Magnesium (Glycinate)

Evening (glycinate/threonate) or before bed

Magnesium promotes GABA activity and lowers core body temperature, aiding sleep onset and quality. (Onset: ~2h, half-life: ~8h)

Melatonin

30 min before bed

Peak plasma in ~1h, half-life ~0.5h. Works as sleep onset signal — not for maintaining sleep. (Onset: ~45 min, half-life: ~1h)

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)

Vitex agnus-castus

Take ~2h before the intended effect window

Reaches peak plasma concentration in ~2h. Half-life ~10h.

Apigenin

Take ~1h before the intended effect window

Reaches peak plasma concentration in ~1h. Half-life ~7h.

Black Cohosh

Take ~2h before the intended effect window

Reaches peak plasma concentration in ~2h. Half-life ~10h.

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

Supplements

6 items

Magnesium (Glycinate)Moderate

Evening • Magnesium glycinate •

Supports muscle function & may improve sleep quality.

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400mg

Trade-offs & context

Tolerance

Loose stools at higher doses; glycinate form is better tolerated than citrate or oxide

Context: doses >400mg elemental

Timing

Drowsiness — take in the evening to leverage rather than fight this effect

Sleep quality in adults with poor sleep (magnesium bisglycinate RCT)

Moderate

Population: Adults aged 18–65 with self-reported poor sleep (n=155)

Study type: RCT (double-blind, placebo-controlled)

Dose context: 250 mg typical (range: 200–250 mg) • Duration: 8 weeks

250 mg elemental magnesium as bisglycinate modestly but significantly reduced Insomnia Severity Index score vs. placebo (−3.9 vs −2.3, p=0.049) by week 4; well-tolerated with minimal GI effects.

Citation: Abboud M et al. Nutrients. 2025.•https://pubmed.ncbi.nlm.nih.gov/40918053/

First RCT specifically using magnesium bisglycinate for sleep in a general adult population.

Insomnia in older adults (sleep latency, total sleep time)

Low

Population: Older adults with insomnia (3 RCTs, n=151)

Study type: Systematic review & meta-analysis

Dose context: 320 mg typical (range: 100–500 mg) • Duration: 8 weeks

Magnesium supplementation reduced sleep onset latency by ~17 min vs. placebo; increased sleep time & efficiency. Evidence rated low-to-very-low quality; all trials at moderate-to-high bias risk.

Citation: Mah J & Pitre T. BMC Complement Med Ther. 2021;21(1):125.•DOI: 10.1186/s12906-021-03297-z•https://pubmed.ncbi.nlm.nih.gov/33865376/

Benefit most plausible in those with low baseline magnesium. Dose refers to elemental magnesium.

MelatoninModerate

Evening • Immediate-release •

Meta-analysis reports melatonin decreases sleep onset latency & improves sleep outcomes modestly vs placebo.

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3mg

Primary sleep disorders (sleep latency, total sleep time, sleep quality)

Moderate

Population: Adults with primary sleep disorders (19 studies, n=1,683)

Study type: Meta-analysis

Dose context: 3 mg typical (range: 0–5 mg) • Duration: 2–12 weeks

Melatonin decreased sleep onset latency (−7 min), increased total sleep time (+8 min), & improved overall sleep quality vs. placebo; statistically significant but modest effect sizes.

Citation: Ferracioli-Oda E et al. PLoS ONE. 2013;8(5):e63773.•DOI: 10.1371/journal.pone.0063773•https://pubmed.ncbi.nlm.nih.gov/23691095/

Doses 0.5–5 mg are similarly effective; higher doses not more effective but may cause next-day grogginess.

Jet lag prevention & treatment

High

Population: Adult air travelers crossing ≥5 time zones

Study type: Cochrane systematic review (10 RCTs)

Dose context: 5 mg typical (range: 2–5 mg) • Duration: 2–4 days at destination

8 of 10 RCTs found significant reduction in jet lag symptoms with melatonin; 2–5 mg at local bedtime after eastward travel is effective. Timing of dose is critical — wrong timing delays adaptation.

Citation: Herxheimer A & Petrie KJ. Cochrane Database Syst Rev. 2002;(2):CD001520.•DOI: 10.1002/14651858.CD001520•https://pubmed.ncbi.nlm.nih.gov/12076414/

Particularly beneficial for eastward travel across ≥5 time zones. Taking melatonin early in the day can cause sleepiness & delay adaptation.

GlycineModerate

Evening • Powder •

Human studies commonly use ~3 g before bedtime & report improved subjective sleep outcomes in some populations.

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3000mg

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.

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.

Vitex agnus-castusModerate

Evening • Capsule •

Placebo-controlled RCT reported improved PMS symptom scores with Vitex preparations; 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: 10.1016/j.ctim.2019.08.024•https://pubmed.ncbi.nlm.nih.gov/31780016/

ApigeninVery low

Evening • Apigenin •

May support relaxation & sleep quality; direct human RCT evidence is limited.

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50mg

Sleep quality (dietary apigenin, cohort data)

Very low

Population: Community-dwelling adults (Italian cohort, n=1,936)

Study type: Cross-sectional cohort study

Dose context: —

Dietary apigenin intake inversely associated with inadequate sleep quality (OR 0.63, 95% CI 0.44–0.90); large US cohort also found positive correlation between apigenin intake & sleep quality.

Citation: Godos J et al. Nutrients. 2020;12(5):1256.•DOI: 10.3390/nu12051256•https://pubmed.ncbi.nlm.nih.gov/32357534/

Observational data only; no human RCT of isolated apigenin for sleep. Mechanistic support via GABA-A & CD38/NAD+ pathways from preclinical work.

Anxiety reduction (chamomile extract as apigenin source)

Low

Population: Adults with generalized anxiety disorder (GAD)

Study type: Systematic review of RCTs (10 trials of chamomile extract)

Dose context: 500 mg typical (range: 220–1500 mg) • Duration: 4–26 weeks

9 of 10 RCTs found chamomile extract effective for anxiety reduction. Long-term chamomile (26 weeks) significantly reduced GAD symptom relapse vs. placebo. Apigenin is a primary active constituent binding the benzodiazepine site of GABA-A receptors.

Citation: Hieu TH et al. Phytother Res. 2019;33(6):1604–1615.•DOI: 10.1002/ptr.6349•https://pubmed.ncbi.nlm.nih.gov/31006899/

Evidence is for chamomile extract, not isolated apigenin. No human RCTs of isolated apigenin for sleep or anxiety exist. GABA-A binding confirmed preclinically (PMID 7617761).

Black CohoshModerate

Evening • Capsule •

Review summaries suggest potential benefit for overall menopause symptoms, but uncertainty remains due to heterogeneity & product differences.

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40mg

Menopausal symptoms including hot flashes & somatic symptoms

Moderate

Population: Peri-/postmenopausal women

Study type: Meta-analysis of RCTs

Dose context: 40 mg typical (range: 20–80 mg) • Duration: Varies (pooled)

Updated pairwise meta-analysis of 22 RCTs (n=2,310) found black cohosh extracts significantly improved overall menopausal symptoms (Hedges' g=0.575), hot flashes (g=0.315), & somatic symptoms (g=0.418) vs placebo. Anxiety & depressive symptoms were not significantly improved. Dropout rates were similar to placebo.

Citation: Shahnazi M, et al. Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Menopause. 2023;30(8):866-875.•DOI: 10.1097/GME.0000000000002205•https://pubmed.ncbi.nlm.nih.gov/37192826/

Menopausal symptom relief

Low

Population: Peri-/postmenopausal women

Study type: Systematic review

Dose context: 40 mg typical (range: 20–80 mg) • Duration: 4–12 weeks (typical study windows)

Review summaries suggest potential benefit for overall menopause symptoms, but uncertainty remains due to heterogeneity & product differences.

Citation: NCCIH – Black Cohosh: Usefulness and Safety•https://www.nccih.nih.gov/health/black-cohosh