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Use an omega-3 supplement that delivers enough EPA, usually via fish oil, with a common target around 1–3 g of EPA per day and at least about 1 g/day for mood-related benefits. Many recommendations pair EPA with some DHA rather than seeking EPA-only products, and liquid fish oil is often suggested as a cost-effective way to reach the dose. The main rationale is support for mood, cognition, and brain health, with some mentions of anti-inflammatory effects and possible help for headaches or depressive symptoms.

Use caffeine as an acute performance aid, especially before early training or on days when you need a boost. A common effective range is about 1–3 mg/kg per dose, starting lower if you’re not accustomed to it; around 3 mg/kg is often cited for exercise performance. It works by increasing arousal, motivation, and focus, but it’s best used selectively rather than every workout to preserve sensitivity.

A standard creatine monohydrate routine, typically taken every day at about 5 g, with some people using 10 g split into two doses based on body size or training demands. Loading is usually considered unnecessary. It’s used to improve power output, support strength and muscle performance, and help recovery by replenishing phosphocreatine stores.

Take magnesium L-threonate 30–60 minutes before bed to fall asleep faster and sleep more deeply—a common dose is around 145 mg, with some people using 300–400 mg. It is favored among magnesium forms because it readily crosses the blood-brain barrier (magnesium bisglycinate is largely interchangeable for sleep), and it is often stacked with apigenin and theanine. It is also discussed for supporting cognition, and some take magnesium before loud-noise exposure for possible protection against hearing loss; about 5% of people experience GI upset or diarrhea and should stop if so.

A calming amino acid commonly paired with caffeine to smooth out jitters while preserving alertness. Typical doses mentioned are about 100 mg, with more effective ranges around 200–400 mg and up to 900 mg/day reported as generally safe, though higher amounts may cause sleepiness. It’s also used 30–60 minutes before bed as part of a sleep stack to promote relaxation and easier sleep onset.

Supplement vitamin D3 and adjust the dose to reach a blood level around 40–60 ng/mL, rather than taking a fixed one-size-fits-all amount. A common rule of thumb is that 1,000 IU raises serum vitamin D by about 5 ng/mL, so someone starting near 20 ng/mL may need roughly 4,000 IU daily to get into range. The goal is to correct low levels while avoiding underdosing, especially for people who get plenty of sun but still test low.

A choline donor used mainly as a pre-workout or cognitive supplement, commonly taken in single doses around 300–600 mg for performance and sometimes split into multiple doses totaling up to about 1,200 mg/day in study settings. It’s used to support acetylcholine production, which may help power output, focus, and other aspects of mental and physical performance.