Supplements

An amino acid used as a serotonin precursor, sometimes taken in the evening or before a gratitude practice to nudge serotonin upward. The intended effect is to support relaxation or sleep via serotonin/melatonin pathways, though some people report disrupted sleep architecture or a brief sleep followed by waking and poor rest.

A prescription antidepressant class used for conditions like obsessive-compulsive disorder, generalized anxiety disorder, panic disorder, and some depressive subtypes. Benefits are not immediate: symptom reduction typically emerges after about 4 weeks and can continue improving through 8–12 weeks, reflecting the delayed neurochemical adaptation these drugs require.

Skip THC as a sleep aid, especially at night, because it may help you fall asleep faster but tends to suppress REM sleep and disrupt normal sleep architecture. Regular use can build tolerance, and stopping can trigger REM rebound with vivid dreams plus withdrawal-related insomnia.

A pre-workout citrulline supplement used when you want performance support without caffeine, especially for evening training. It’s taken to raise arginine and nitric oxide, which can improve vasodilation and workout blood flow, with some discussion of possible growth-hormone support via the arginine pathway. Because it can lower blood pressure, it’s best used cautiously by people prone to hypotension.

A magnesium citrate supplement protocol aimed at recovery and tissue remodeling, with one suggested dose around 6 mg per kg of body weight. Citrate was highlighted as the form with the strongest evidence in this context, likely because magnesium supports muscle function, repair processes, and overall recovery after training or stress.

A sulforaphane supplement used to support phase II liver detoxification. The protocol mentioned was about 50 mg per day, with a caution that commercial products vary widely in potency, so lower-dose formulations may be preferable. The intended benefit is to help the body’s detox pathways work more effectively without overdoing the dose.

A clinical ketamine protocol used alongside psychotherapy to help blunt the emotional charge of traumatic memories, sometimes even very soon after the trauma. The idea is to create enough distance from the experience that it can be processed without the usual intense reactivity, which may make therapy more effective for some people.

A nicotine replacement approach that uses gum to keep nicotine levels steadier while cutting back on smoking or vaping. The practical protocol is to gradually reduce the number or size of gum pieces per day, which can ease withdrawal while avoiding the lung irritants from inhaled tobacco or vape aerosol.

Supplementing selenium, typically around 100 to 200 micrograms daily, is used to support thyroid hormone production. It helps the thyroid use iodine and L-tyrosine effectively, which can improve hormone synthesis and overall thyroid function.

A cautious testosterone replacement approach used in women with very low levels, especially when low libido and difficulty building muscle are present. Dosing is kept within the physiologic female range rather than pushed into male-range levels, with some clinicians also using it off-label for hypoactive sexual desire disorder and for bone or muscle support. The goal is to restore symptoms while avoiding supraphysiologic exposure.

A standard pharmacologic approach for lowering ApoB and LDL cholesterol when diet alone is not enough. Statins work by inhibiting cholesterol synthesis and upregulating hepatic LDL receptors, which helps clear LDL from the bloodstream. The main benefit is a substantial reduction in cardiovascular risk, including heart attacks and strokes.

A carotenoid supplement used to support eye health, especially in people with age-related macular degeneration. The evidence suggests it may be most helpful in moderate to severe AMD, where it can help offset some of the disease’s detrimental effects, while showing little benefit in people with normal vision or only mild issues.

A growth-hormone–promoting peptide used in small doses, typically 200–400 micrograms taken before bed. It’s usually cycled 3–5 nights per week rather than used every day to reduce desensitization. The appeal is to support natural nighttime growth-hormone release and recovery while preserving responsiveness over time.

A growth hormone-releasing peptide used at bedtime, typically kept at 100 mcg or less. The protocol is favored for being relatively “clean,” with reports of improved sleep and a subtle leaning-out effect while minimizing side effects at low doses.

Use Ritalin only if it has already been prescribed by a board-certified physician, and pay attention to when you take it relative to studying or learning. The key protocol is to match dosing to the drug’s duration of action and whether you want the effect to support learning before, during, or after the material, so the cognitive boost lines up with the task instead of wearing off at the wrong time.

Human growth hormone is sometimes added experimentally during ovarian stimulation for about two weeks in selected IVF patients. The goal is to improve egg maturity and embryo development, likely by enhancing ovarian response in the right patient.

Supplementing iodine to support thyroid hormone production, especially for some people with hypothyroidism. It can come from kelp, seaweed, or kelp tablets, but the key caution is to avoid excess and talk with a doctor first because too much iodine can be harmful.

Chromium is a trace mineral commonly included in glucose-lowering supplement blends. It’s typically taken as part of a daily supplement routine to support blood sugar control, with a modest effect on glucose metabolism rather than a dramatic standalone impact.

Supplement iron only when labs show deficiency, rather than taking it blindly. The protocol is to check blood levels first and aim for the appropriate range, since too little iron can cause anemia while too much can be toxic. This makes supplementation a targeted fix for low iron status instead of a routine daily add-on.

A ginkgo biloba supplement used mainly for tinnitus, with the cited evidence coming from double-blinded studies lasting about 1 to 6 months. The idea is that it may help some age-related tinnitus cases, especially when tinnitus overlaps with cognitive decline, though the overall evidence is limited.

Use a fiber supplement when whole-food intake is falling short, especially if you’re only getting about half of the recommended daily fiber. The idea is to use it as a practical backstop rather than a replacement for fiber-rich foods, helping bring total intake closer to target and support regularity and overall gut health.

A mitochondrial-targeted supplement typically taken daily, often in older adults or people looking to preserve physical function. Randomized controlled trials suggest it can improve muscle endurance, strength, and lean mass over about 8 weeks, likely by supporting mitophagy and healthier cellular energy production.

A prescription wakefulness medication used with physician guidance, especially to choose the best time of day to take it. The practical point is timing: taking it appropriately can support alertness while aligning its stimulant-like effects with the day, since it enhances dopaminergic signaling similarly to other ADHD/wakefulness agents.

Using stevia as a plant-based, non-sugar sweetener in moderation can replace sugar without meaningfully raising overall blood glucose for many people. Its effect on fasting glucose appears individual, so it’s best treated as a low-glycemic swap rather than a universally neutral one.

Using cannabidiol as a sleep aid, typically at around 50 mg or more, is the dominant recommendation here. The effect appears to be U-shaped: smaller doses under roughly 25 mg may be wake-promoting, while higher doses tend to be more sleep-promoting. It’s favored as a way to support sleep without THC’s intoxicating drawbacks.

A common over-the-counter pain reliever used when you want analgesia without the stomach irritation associated with NSAIDs. Typical guidance is to stay at or below 4,000 mg per day in divided doses, and to be especially cautious if you have liver issues or drink heavily. It can be a practical option for many people because it reduces pain and fever while being gentler on the GI tract.

A daily 500 mg dose taken in the morning, usually within 1–2 hours of waking and about 30 minutes to 2 hours before the first meal. It’s used to raise NAD levels and is reported to support sustained mental and physical energy throughout the day.

Prescription GLP-1 medications are used as a medical tool for people with obesity, major weight-loss struggles, or related insulin resistance such as PCOS. They work by strongly activating GLP-1 signaling to reduce appetite and support meaningful weight loss, and they tend to work best when paired with lifestyle changes and nutrition education rather than used alone.

Use vitamin B12 supplementation when you’re vegan or vegetarian, since dietary intake is often insufficient. Oral B12 is usually effective, but people with autoimmune pernicious anemia or other absorption/transport problems may need high-dose B12 and sometimes additional B1 support. The goal is to prevent deficiency-related neurologic and blood issues by replacing a nutrient that’s otherwise hard to obtain from plant-based diets.

An over-the-counter alpha-lipoic acid supplement used mainly for neuropathic pain relief. It’s taken orally and is thought to help by scavenging free radicals and modulating T-type calcium channels, which may reduce nerve pain symptoms. It’s generally well tolerated, though some people get mild stomach upset.