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

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/