Important info for supplements:

• mechanism of action
• effects
• evidence strong/weak
• frequency
• dosage
• studies and resources

Daily Stack

Morning

• NMN 1 scoop (0.5g)
• Tongkat Ali 400mg
• Super EPA - 425 mg EPA and 270 mg DHA x 3 capsules
• Vitamin D 5000 IU
• Boron 3mg
• Copper Bisglycinate 2mg
• Vitamin K2 100 mcg
• CoQ10 100 mg (Optimally Absorbed Ubiquinone)
• Zinc Picolinate 15mg
• GABA 750mg
• Myo-Inositol 500mg + D-Chiro Inositol 15mg

Evening

• Magtein 144mg
• Glycine 6g

Mineralz

• Omega 3 EPA/DHA: 2.5/1g
• vit D: 5k IU
  • deficiency in west has been called a health crisis.
  • Peter Atila: targets 40 - 60 ng/ml blood level of 25-hydroxy vitamin D
• vit K2
  • NIH: 120mg for males, 90 mg for females
  • https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
• zinc: 15mg
  • important for healthy test levels
  • NIH guidelines: 11mg for males, 8mg for females. 40 mg upper limit.
  • https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
• boron: 4mg
  • nonessential, good for bones and lowers SHBG
  • NIH: safe range 1-13mg
  • https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/#h4

Food

• creatine: 5g
  • very well studied, very well tolerated, numerous brain and body health benefits. DYOR
• glutamine: 5g
  • amino acid needed during traumetic conditions like injury or illness.
  • may also be an anti-inflammatory agent

Longevity

• NAD+ is the non-patented alternative to NMN/NR.
  • Correlated with mitochondrial health, and therefore energy levels.
  • Decreases with aging. No data showing lifespan increases with supplementing.
  • https://www.healthline.com/nutrition/nicotinamide-riboside
• NMN
• CoQ10

Sleep

Take all below 30-60 mins before bed.

• Glycine: 6g
  • amazing for sleep. requires a few days before noticeable effect.
  • an essential amino acid, we get 6g from food typically but 12g is recommended. so take a dose of 3-6g to bump up your levels.
  • https://examine.com/supplements/glycine/#dosage-information
• Magnesium threonate: 140mg
  • magnesium very important for body in enzymatic reactions
  • can activate parasympathetic nervous system, slowing heart and calming muscles.
  • both threonate and glycinate and cross blood brain barrier
  • NIH: RDA of 420mg for males, 320 mg for females
  • https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2
• Theanine: 100-300mg
  • calming effects, increases alpha brain waves
  • can be stimulating for some people
• Apigenin: 50mg
  • extract from camomile
  • not recommended for women since suppresses estrogen
  • men should also be cautious since we need estrogen too
• Myo-Inositol: 900mg
  • used for cellular signalling and found in foods like citrus, beans and nuts.
  • promising benefits for diabetes/insulin control, and managing high androigen levels in women.
  • improves time to fall asleep and sleep quality: https://pubmed.ncbi.nlm.nih.gov/32933356/
  • studies typically administer 1-4g
  • https://examine.com/supplements/inositol/
• GABA: 100mg
  • major inhibitory neurotransmitter
  • limited studies
  • safe and well-tolerated
  • does not seem to reach to brain easily
  • 100-300mg for sleep, 800mg for improved attention
  • https://examine.com/supplements/gaba/
  • https://old.reddit.com/r/adhdwomen/comments/nr19pv/gaba_supplements/

Test

• Tongkat ali: 400mg
  • increases test
  • doses from 100mg to 600mg
  • take it early for mild stimulant effect
  • must be taken every day since it only works after month 2-3
  • huberman claims it does not need cycling since it doesn’t lower natural test. Want to research this claim more first.
  • possible contamination by heavy metals in malaysia (check origin)
  • lowers stress

Adaptogen

• Ashwagandha: 600mg
  • not before exercise
  • dose (250-300) at afternoon and in the evening
  • affects HPA axis and lowers cortisol
  • cycle this. stop after a few days to prevent dependence and tolerance. after 30 days max, take 2-4 weeks break.
• Rhodiola Rosea:
  • adaptogen that is anti-fatigue
  • reduce fatigue, good pre-workout to push harder
  • enhance memory and cognition
    • The Rhodiola extract should contain 3% rosavins and 1% salidroside.
    • It’s best to take on an empty stomach, but not close to bedtime, due to its slight stimulant effect.
    • In terms of dosage, amounts as low as 50 mg have been found to reduce fatigue, with 680 mg being the suggested upper limit, due to a bell-curve effect.
  • lowers fatigue and improves speed for exercise performance.
  • considered safe but may have interactions with some drugs so consider taking it intermittently as needed.
  • https://examine.com/supplements/rhodiola-rosea/