Supplements

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.

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.

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 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.

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.

N-acetylcysteine is used as a precursor to glutathione to support redox balance and detoxification. In the dominant protocol, people take it regularly during higher-risk periods or as part of a mercury-reduction strategy, with one common winter regimen being 600 mg twice daily. It’s also valued for its mucolytic effects and for helping the body handle oxidative stress.

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.

Use L-tyrosine as a dopamine precursor to support working memory and mental performance, especially under stress or cognitive load. The protocol emphasized starting with a minimal effective dose rather than the very high study dose discussed, with a practical example around 250 mg, because the goal is to nudge catecholamine availability without overdoing it.

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.

A 50 mg apigenin supplement, typically taken in the evening, derived from chamomile. It’s used to promote sleepiness and help with both falling asleep and staying asleep, likely through its calming effects. One caveat is that it can act as a fairly potent estrogen inhibitor, so people who want to keep estrogen levels high may want to avoid it.

A merged inositol protocol used mainly for calming effects, especially around sleep and anxiety, with some discussion of possible OCD symptom relief. The common pattern is modest myo-inositol dosing, sometimes around 900 mg and sometimes paired with a sleep stack, aiming to smooth arousal and reduce anxious rumination rather than acting as a sedative. Effects are described as subtle but potentially meaningful for people looking for a gentler mood-and-sleep support.

A low-dose, short-term melatonin strategy used mainly to shift sleep timing during travel or other circadian disruptions, rather than as a nightly sleep supplement. The main rationale is that it can help with sleep onset when the body clock is out of sync, while regular use is often avoided because common commercial doses are much higher than physiologic levels and may have unwanted hormone-related effects.

Take about 2 g of glycine every third or fourth night, usually as part of a standard sleep stack, to make it easier to fall asleep. The intermittent schedule matters because using it too often seems to blunt the benefit and can make overall sleep worse.

A daily oral saffron supplement, typically around 30 mg, used as an anxiolytic. It’s been supported by multiple human studies, including double-blind trials in both men and women, and is associated with lower scores on standard anxiety measures such as the Hamilton Anxiety Rating Scale.

A commonly recommended magnesium supplement, often taken in smaller divided amounts rather than one large dose to reduce gastrointestinal upset. It’s used to correct widespread deficiency and support core cellular functions including ATP production, DNA repair enzymes, and vitamin D metabolism.

A commonly used adaptogenic supplement taken to help lower cortisol and blunt stress reactivity. The dominant guidance is to use it in short bursts rather than continuously, with one recommendation warning against chronic use beyond about two weeks of regular dosing. Its appeal is that it may act as a fairly potent cortisol reducer, though the evidence base is still limited.

A herbal sleep aid used to support falling asleep, staying asleep, and waking up feeling more refreshed. It’s typically taken in the evening as a calming, clinically studied option for improving sleep quality rather than acting as a strong sedative.

A generally low-to-moderate probiotic regimen used consistently to support gut microbiota diversity, with stronger use reserved for periods of dysbiosis, severe stress, or after antibiotic treatment. The main rationale is to help restore a healthier microbial balance, which may also support mood and gut-brain signaling in some people.

Use zinc at roughly 90–100 mg per day at the first sign of a cold, with an upper range around 120 mg per day; doses below about 75 mg per day are unlikely to help. The point is to shorten the duration of the illness, with one cited study of 90 mg/day zinc acetate reporting about a threefold faster recovery rate.

A daily Tongkat Ali protocol, typically around 400 mg taken early in the day, used to support libido and raise free testosterone. It may work by weakly lowering aromatase and modestly modulating estrogen receptors, which can shift more testosterone into the unbound form. Cycling does not appear necessary for most people, though one suggested pattern was 11 months on and 1 month off.

A chamomile extract supplement used as a bedtime sleep aid. It’s taken to help with falling asleep, staying asleep, and waking up feeling more refreshed, likely by promoting a calmer pre-sleep state.

A potent glucose-lowering supplement used with doses explored around 0.5–1.5 g per day. It’s often discussed as having effects comparable to medications like metformin or glibenclamide, so it should be treated seriously and used with medical guidance. The main appeal is its ability to improve blood sugar control through a strong metabolic effect.

A metformin titration strategy used for PCOS-related insulin resistance and cycle/ovulation support. It typically starts with 750 mg at night, then adds 750 mg in the morning if tolerated; if symptoms persist or ovulation does not return, the dose may be increased to 1,000 mg twice daily. The goal is to improve insulin sensitivity and help restore more regular ovulation.

Phenylethylamine (PEA) is used as an occasional stimulant-like nootropic, typically at 500 mg, sometimes repeated with another 500 mg for especially demanding work. It’s taken to increase dopamine signaling and sharpen mental acuity, with some people using it as a substitute for L-tyrosine or stacking it with alpha-GPC, L-tyrosine, and caffeine for a stronger focus effect.

Coenzyme Q10 is typically taken at 100–400 mg per day, usually with a meal that contains fat to improve absorption; some recommendations place it at dinner or in the evening. It’s used to support mitochondrial function and is especially aimed at improving egg and sperm quality, including during preconception and fertility support.

A daily glutamine protocol used mainly to blunt sugar cravings, typically starting around 5 g per day split into 3–4 doses and increased gradually to avoid stomach upset. Some recommendations also use higher short-term amounts, especially during travel, illness season, or other immune stress, aiming to support gut and immune resilience while keeping cravings down.

Oral L-carnitine, including L-carnitine L-tartrate and acetyl-L-carnitine, is used as a supplement strategy aimed at reproductive health. It’s taken to support androgen receptor sensitivity/upregulation and may help fertility, with the oral forms noted for relatively low bioavailability.

A magnesium glycinate/bisglycinate supplement taken in the evening, usually a couple of hours before bed, to help with falling asleep. It’s favored for its glycine component and is described as mildly sedating, helping speed the transition into sleep and sometimes deepen sleep; some speakers treat it as interchangeable with magnesium threonate for this purpose.

Use whey protein as a high-quality protein supplement to help meet daily protein needs, especially around training. It’s favored because it’s rapidly digested and rich in leucine, which supports muscle protein synthesis, recovery, and gains in muscle mass and strength.

A phosphatidylserine protocol used to support learning and memory by taking it late in a study session or immediately after learning, rather than before. The idea is to pair it with the consolidation window so it may better support retention and recall.