Here's a detailed look at your current supplement stack based on research and general recommendations:

1. Collagen: Typically used for joint health and skin elasticity. Daily dosages often range from 2.5g to 15g¹. Your dosage of 10g is within the usual range.

2. Creatine (5g): Creatine is widely recognized for enhancing muscle performance, especially in high-intensity workouts². A daily dose of 5g is standard for maintenance, supporting energy production and muscle recovery³.

3. Glutamine (5g): Glutamine can support gut health and the immune system. While 5g is a commonly used dose, its specific benefits for muscle recovery or performance are not widely supported unless in high-stress or intensive exercise situations⁴.

4. Leucine (1.8g): It is an essential amino acid crucial for muscle protein synthesis. The typical effective dose to stimulate muscle synthesis is about 2-3g per serving⁵.

5. Ashwagandha (200mg): This adaptogen can help reduce stress and improve energy levels. Common dosages range from 300mg to 500mg taken daily⁶. At 200mg, your dose is slightly lower than average but still potentially beneficial.

6. Theanine (200mg): Theanine can promote relaxation without drowsiness, and your dosage is well within the typical range of 100-200mg⁷.

7. Magnesium (Mg 200mg): Important for muscle function and energy production. The recommended dietary allowance varies by age and sex, but 200mg can be a beneficial addition to the diet for those who may not get enough from food⁸.

8. Vitamin D3 (400 IU): Vitamin D is crucial for bone health and immune function. Many people may benefit from higher doses such as 800 IU or more, especially in the absence of sufficient sunlight exposure⁹. Pairing with K2 may help direct calcium to bones rather than arteries, although dietary intake can vary¹⁰.

9. Iron (7g): This appears to be a typo as 7g would be extremely high and unsafe. Typical iron supplements range from 8mg to 18mg, depending on the individual's needs¹¹.

10. Zinc (7g): Again, this seems to be a typo. Recommended zinc supplementation is often between 8mg to 11mg¹².

11. Calcium (250mg): Important for bone health, and the dose is reasonable as dietary intake varies¹³.

12. Berberine (500mg): Often used to help regulate blood sugar levels, with 500mg taken before meals commonly recommended¹⁴.

13. Melatonin (3mg): Commonly used to aid sleep, dosages between 0.5mg to 5mg are typical¹⁵.

14. Vitamin K2 and Multivitamins: While many suggest pairing Vitamin D3 with K2, dietary adequacy depends on intake of leafy greens and fermented foods. Multivitamins can help fill nutritional gaps but should complement rather than replace a balanced diet¹⁶.

In addressing dietary adequacy and supplement necessity, it's always a good idea to assess what nutrients you might be lacking based on your dietary intake. A healthcare provider or nutritionist can offer personalized recommendations.