I use osmocote root tabs in gelatin capsules in the substrate, would you reccomend switching to an actual pure root tab or is that also not worth it?
This is certainly one problem. These osmocote things are designed for terrestrial plants and they have a different nutrient requirement. High nitrate for one thing, and phosphorus. I know others use them and say thy are "OK" but that does not mean they are safe nor effective. You mention nitrates being higher (25-30 ppm) before the water change...that in itself is a sign of a problem. Nitrate should never vary in a tank with fish, and you want it to stay as low as possible. Most all species of aquatic plants we keep do not take up nitrate in a normal natural low-tech type planted tank with fish present which is what you have here. So adding nitrate (as with the osmocote) is useless anyway, plus it is impacting the biological system and fish negatively.