Even if it is 'overrated,' the possibility still exists and being that this is a harm reduction website, it is most certainly worth mentioning.
I don't think your advice on mixing St. John's Wort and 5-HTP is very good. I put these two supplements in a drug interaction website and this is what was the result:
"Risk of drug interaction between St. John's Wort and 5-HTP - Major. Highly clinically significant. Avoid combinations; the risk of the interaction outweighs the benefit.
In general, the concomitant use of multiple serotonergic agents should be avoided if possible, or otherwise approached with caution if potential benefit is deemed to outweigh the risk. Patients should be closely monitored for symptoms of the serotonin syndrome during treatment. Particular caution is advised when increasing the dosages of these agents. The potential risk for serotonin syndrome should be considered even when administering serotonergic agents sequentially, as some agents may demonstrate a prolonged elimination half-life. For example, a 5-week washout period is recommended following use of fluoxetine before administering another serotonergic agent. If serotonin syndrome develops or is suspected during the course of therapy, all serotonergic agents should be discontinued immediately and supportive care rendered as necessary. Moderately ill patients may also benefit from the administration of a serotonin antagonist (e.g., cyproheptadine, chlorpromazine). Severe cases should be managed under consultation with a toxicologist and may require sedation, neuromuscular paralysis, intubation, and mechanical ventilation in addition to the other measures."
Why would you even want to risk this just to "save some money?" It's simply not worth it. There are dosage recommendations and warnings on drugs and supplements for a reason. Like when people take ibruprofin - I have NO idea where people got the idea that taking more than the listed dose was a good idea. All one is doing at that point is giving their liver a hell of a workout and giving yourself a higher chance of developing a stomach ulcer. If you take the dose and it still is not effecting you after one hour, some bottles suggest taking one more. Not 4 to start out with.
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clearsky:
The reason I suggested bananas over taking your supplement is because vitamins and minerals that occur naturally in foods are better absorbed by the body than supplements. I could go on about this, instead I will insert a few links here about vitamins and supplements and how they are absorbed in your body. I think you would find them interesting.
"How Does Dietary Fat Help Us Absorb Vitamins?"
http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/fat-absorb-vitamins.htm
'How Does The Body Absorb Vitamins?"
http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/body-absorb-vitamins.htm
I don't think you need to rethink your supplement choices. You've got some essentials there. Calcium and D are very important, especially for a woman (I'm assuming you are a woman, for some reason...) However, I think you might want to take a closer look at your dietary choices. Even if it is redundant, your diet and water consumption has a huge amount to do with your energy levels. Even though coffee itself is very high in magnesium, it is also a diuretic, meaning that it essentially dehydrates you. I bet if you replaced that coffee with two glasses of water for each cup, you would have more energy and less cramping from your workouts. Cramping means your muscles are dehydrated and are starving for water. Dehydration, even the slightest bit, can slow your metabolism and drain your energy. Water water water. Can't say it enough. If you can, I suggest you try this - drink at LEAST 65-80 oz of water everyday for a week. (That's like two large sized bottles of Fuji water...not sure if you have that there, but it is just my personal frame of reference how I measure it...I think you all go by Liters there, so it would be like a little less than 2 litres?? I am bad with conversions, sorry...I digress). Anyhoo, after a week of this, you will have not only totally rehydrated your body, but you'll have flushed excess salt out, leaving you leaner and more energetic, and I would be willing to bet your cramps would have dramatically reduced, if not disappeared. It's truly amazing how our natural sources of nutrition help our bodies in such dramatic ways. Changing your diet to one that has less sugar (less because sugar causes spikes in your blood sugar levels, and when you crash, it makes you lethargic and tired, leaving your body to crave more sugar, and that's not good.) Foods that break down the slowest in your body are always the best for you. Whole grains, dark leafy greens (like swiss chard, which by the way is super high in magnesium), apples (although they contain sugar, the skin contains lots of fiber and breaks down slowly and is good for you), nuts (especially Brazil nuts, which some studies have found to be a mood booster, because they contain high doses of selenium) etc etc I could go on. To sum it up: your diet is probably one of the biggest, if not the biggest, contributor to your energy levels. You'll get out what you put into it.
Also, I don't think coffee is really bad for you. If you're apprehensive about more than 3 cups, but still want a boost? Drink tea. Especially of the green kind.
In reference to where to put the rhodiola in your day - I really wouldn't worry about it. There are no well documented reactions associated with rhodiola. So it should be fine whenever you choose to take it, no matter if you've just taken a supplement, or haven't in a few hours.
