Morning Supplements

These are best taken in the morning to support energy, cognition, and daytime function.

1. Vitamin D3

• Health Benefits: Supports immune function, bone health, testosterone production, and reduces inflammation.
• Dosage: 1000-5000 IU daily (best with fats).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Foundational for immunity, hormones, and overall health; widely deficient, making it highly impactful.

1. Vitamin B12 (Methylcobalamin)

• Health Benefits: Supports heart and nerve health, blood cell function, energy production, and healthy sleep.
• Dosage: 1000-5000 mcg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary.
• Rationale: Essential for energy and neurological function; critical for those with deficiencies (e.g., vegans).

1. Zinc

• Health Benefits: Precursor to testosterone, supports immune function and hormone regulation.
• Dosage: 15-125 mg daily (often 30-50 mg).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Broad immune and hormonal benefits; a key mineral often lacking in diets.

1. Vitamin C

• Health Benefits: Boosts immune function, supports collagen synthesis (skin, joints), acts as an antioxidant, enhances iron absorption, and may reduce cortisol.
• Dosage: 500-1000 mg daily (split doses if >500 mg to avoid stomach upset).
• Duration: Long-term use recommended; safe for continuous use up to 2000 mg daily (upper limit).
• Cycling: Not necessary.
• Rationale: Versatile antioxidant with wide systemic effects; synergizes with other nutrients.

1. Coenzyme Q10 (CoQ10)

• Health Benefits: Supports mitochondrial energy production, heart health, and antioxidant defense; may improve exercise performance and reduce fatigue.
• Dosage: 100-200 mg daily (best with a fatty meal).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Vital for energy and heart health, especially with aging or statin use.

1. N-Acetylcysteine (NAC)

• Health Benefits: Powerful antioxidant; supports detoxification (liver health), boosts glutathione production, enhances mental clarity, and aids respiratory health by breaking down mucus.
• Dosage: 600-1200 mg daily (best on an empty stomach).
• Duration: Long-term use recommended; safe for continuous use with monitoring.
• Cycling: Not necessary, but can be cycled off for 1-2 weeks after 6-12 months if desired.
• Rationale: Strong detox and brain support; slightly less universal than foundational vitamins/minerals.

1. 5-MTHF (Methylfolate)

• Health Benefits: Supports cardiovascular health, nerve health, and DNA synthesis; beneficial for those with MTHFR gene mutations.
• Dosage: 400-1000 mcg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary.
• Rationale: Crucial for specific populations (MTHFR), but less broadly essential than B12 or D3.

1. Selenium

• Health Benefits: Supports thyroid function, provides antioxidant benefits (e.g., 1-3 Brazil nuts).
• Dosage: 55-200 mcg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Important for thyroid and antioxidants, but less critical if diet is sufficient.

1. Kelp

• Health Benefits: Provides iodine, supports thyroid function.
• Dosage: 150-300 mcg daily.
• Duration: Long-term use recommended; safe for continuous use if sourced safely.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Essential for iodine, but benefit depends on deficiency status.

1. Ashwagandha

• Health Benefits: Reduces stress and cortisol levels, supports hormonal balance.
• Dosage: 300-600 mg daily (often 300 mg twice daily).
• Duration: Long-term use recommended, though cycling is advised to prevent tolerance.
• Cycling: Cycle off after 8-12 weeks of continuous use (e.g., 2 weeks off).
• Rationale: Excellent adaptogen, but benefits are more stress-specific than systemic.

1. Rhodiola Rosea

• Health Benefits: Reduces perceived effort during workouts, enhances endurance, supports stress adaptation and energy.
• Dosage: 200-600 mg daily (often pre-workout).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Great for stress and exercise, but less foundational than nutrients.

1. Creatine Monohydrate

• Health Benefits: Improves cognition, enhances physical performance.
• Dosage: 5 grams daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but optional if desired.
• Rationale: Strong cognitive/physical boost, but more performance-oriented.

1. Phosphatidylserine

• Health Benefits: Helps offset cognitive decline, supports stress reduction and brain function.
• Dosage: 100-300 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary.
• Rationale: Cognitive support is valuable, but less essential for all.

1. Dietary Choline (e.g., Egg Yolks)

• Health Benefits: Precursor to acetylcholine, supports memory, cognition, and liver health.
• Dosage: Equivalent to 250-500 mg choline daily.
• Duration: Long-term use recommended; safe as part of a regular diet.
• Cycling: Not applicable.
• Rationale: Important for brain/liver, but dietary sources may suffice.

1. Alpha GPC

• Health Benefits: Improves focus and cognitive enhancement; precursor to acetylcholine.
• Dosage: 200-600 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Focus boost is niche compared to broader nutrients.

1. Tongkat Ali

• Health Benefits: Increases testosterone, supports libido and energy.
• Dosage: 200-600 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Optional cycle: 4 weeks on, 1 week off to prevent tolerance.
• Rationale: Testosterone-specific, less universal than others.

1. L-Tyrosine

• Health Benefits: Increases dopamine levels, supports neurotransmitter synthesis, and aids stress management.
• Dosage: 500-2000 mg daily (or twice weekly for intermittent use).
• Duration: Intermittent use recommended (e.g., twice a week); safe for long-term if needed.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Dopamine support is situational, not daily essential.

1. Mucuna Pruriens (Mukinapurine)

• Health Benefits: Increases dopamine levels, enhances mood and focus.
• Dosage: 100-500 mg daily.
• Duration: Intermittent use recommended; cycle off after 8-12 weeks of continuous use.
• Cycling: Recommended cycle: 8-12 weeks on, 1-2 weeks off.
• Rationale: Potent but niche dopamine precursor, ideal for mental clarity and closure tasks; intermittent use limits overuse risks.

1. Resveratrol

• Health Benefits: Supports longevity, cardiovascular health, and cellular protection by activating sirtuins, improving blood flow, and reducing inflammation. Enhances mitochondrial energy and cognitive function.
• Dosage: 150-500 mg daily with a fat-containing meal for better absorption.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary but optional periodic breaks may help maintain sensitivity.
• Rationale: Key for anti-aging, heart health, and oxidative stress defense, especially when paired with NAD⁺ boosters. Beneficial for overall cellular resilience and metabolic support.

Midday (Anytime) Supplements

These can be taken at any time of day, often with meals, for general health, digestion, or sustained benefits.

1. Omega-3 DHA (Docosahexaenoic Acid)

• Health Benefits: Supports brain health (synaptic function, memory), eye health, and reduces inflammation; complements EPAs for a full Omega-3 profile.
• Dosage: 500-1000 mg daily (best with a meal).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not applicable.
• Rationale: Essential fatty acid with broad brain/eye benefits; foundational.

1. EPAs (Eicosapentaenoic Acid)

• Health Benefits: Supports brain health, has antidepressant qualities rivaling SSRIs, boosts metabolism, improves mood, and aids cardiovascular health.
• Dosage: 2-3 g daily (best with meals).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not applicable.
• Rationale: Complements DHA; critical for mood and heart health.

1. Vitamin K2 (MK-7)

• Health Benefits: Directs calcium to bones and teeth, supports cardiovascular health by preventing arterial calcification, synergizes with Vitamin D3.
• Dosage: 90-180 mcg daily (best with fats).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary.
• Rationale: Essential for bone/heart health; pairs with D3.

1. Magnesium Citrate or Malate

• Health Benefits: Supports energy production (malate), muscle relaxation, digestion (citrate’s mild laxative effect), and reduces soreness/inflammation.
• Dosage: 200-400 mg daily (anytime, or midday with food to avoid sleepiness).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Broad physical benefits; magnesium is often deficient.

1. Alpha Lipoic Acid

• Health Benefits: Powerful antioxidant, supports nerve health and energy production.
• Dosage: 300-600 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Versatile antioxidant with nerve/energy support.

1. Glutathione

• Health Benefits: Master antioxidant, supports detoxification and cellular health.
• Dosage: 250-1000 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Core detox support; enhances other antioxidants.

1. Curcumin (Enhanced Bioavailability, e.g., with Piperine)

• Health Benefits: Potent anti-inflammatory and antioxidant; supports joint health, digestion, and may protect against neurodegenerative diseases.
• Dosage: 500-1000 mg daily (with piperine or a fat source).
• Duration: Long-term use recommended with periodic breaks.
• Cycling: Cycle off for 1-2 weeks after 3-6 months of continuous use to maintain efficacy.
• Rationale: Anti-inflammatory powerhouse; broad systemic effects.

1. Turmeric (Curcumin)

• Health Benefits: Potent anti-inflammatory and antioxidant, supports joint and digestive health.
• Dosage: 500 mg-2 g daily.
• Duration: Long-term use recommended with periodic breaks.
• Cycling: Cycle off for short periods (e.g., 1-2 weeks) after several months of continuous use.
• Rationale: Similar to Curcumin but less bioavailable; still highly beneficial.

1. Fermented Foods (e.g., Sauerkraut, Pickles)

• Health Benefits: Enhances mucosal lining, promotes healthy gut microbiota, supports digestion.
• Dosage: 2-4 servings daily (low sugar preferred).
• Duration: Long-term use recommended; safe as part of a regular diet.
• Cycling: Not necessary.
• Rationale: Gut health cornerstone; dietary rather than supplemental.

1. Probiotic (60 Billion CFUs)

• Health Benefits: Supports gut health, digestion, and immune function (10-60 billion CFUs).
• Dosage: 10-60 billion CFUs daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary.
• Rationale: Broad gut/immune support; complements fermented foods.

1. Ubiquinol

• Health Benefits: Supports heart health, energy production, and antioxidant defense.
• Dosage: 100-300 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Active CoQ10 form; excellent for heart/energy.

1. Spirulina

• Health Benefits: Rich in nutrients, supports immune function and overall health.
• Dosage: 1-8 g daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Nutrient-dense superfood; broad but not essential.

1. Lion’s Mane & Chaga

• Health Benefits: Reduces cortisol and anti-inflammatory cytokines, supports cognitive and immune health.
• Dosage: 500-1000 mg each daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Cognitive/immune boost; less critical than core nutrients.

1. Glutamine

• Health Benefits: Reduces sugar cravings, offsets cognitive effects from altitude/oxygen deprivation, improves leaky gut, supports immune function.
• Dosage: 1-10 g daily (often between meals).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Gut/immune support; situational for cravings or altitude.

1. Lutein

• Health Benefits: Supports vision and eye health.
• Dosage: 10-20 mg daily (best with fats).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Eye-specific; less broad than others.

1. Astaxanthin

• Health Benefits: Supports male fertility, skin health, and provides antioxidant benefits.
• Dosage: 4-12 mg daily (best with fats).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Skin/fertility focus; narrower scope.

1. Cinnamon

• Health Benefits: Helps regulate blood glucose levels, provides antioxidant support.
• Dosage: 500 mg-2 g daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Blood sugar control; dietary aid rather than critical.

1. Lemon &/or Lime Juice

• Health Benefits: Reduces blood sugar spikes, provides vitamin C.
• Dosage: 1-2 tablespoons daily in water or diet.
• Duration: Long-term use recommended; safe as part of a regular diet.
• Cycling: Not applicable.
• Rationale: Simple dietary enhancer; minimal standalone impact.

1. L-Carnitine / Acetyl-L-Carnitine

• Health Benefits: Aids fat loss, supports energy production.
• Dosage: 500-2000 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Fat metabolism focus; situational benefit.

1. Berberine

• Health Benefits: Combats candida, reduces insulin, increases fat oxidation, supports gut health and blood sugar regulation.
• Dosage: 500-1500 mg daily.
• Duration: Cycle on for 8 weeks, then off for 4 weeks.
• Cycling: Required; 8 weeks on, 4 weeks off to prevent tolerance and side effects.
• Rationale: Potent but specific; cycling limits broad applicability.

1. Fadogia Agrestis

• Health Benefits: Stimulates testosterone production, supports energy and libido.
• Dosage: 200-425 mg daily.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Testosterone niche; less universal.

1. Anthocyanins (e.g., Blueberries, Blackberries, Currant Berry)

• Health Benefits: Improves memory and verbal learning via antioxidant properties.
• Dosage: 500 mg daily (10 g blueberry extract or 60-120 g fresh berries) for 12 weeks.
• Duration: Short-term use recommended; 12-week cycles.
• Cycling: Not necessary beyond 12-week cycle; repeat as needed.
• Rationale: Cognitive boost; short-term and dietary.

1. Saccharomyces Boulardii

• Health Benefits: Live probiotic mix supports gut health, prevents diarrhea.
• Dosage: 250-500 mg daily (or per Alberto Villoldo’s recipe).
• Duration: Short-term use recommended; 2 weeks every 3 months.
• Cycling: Cycle as prescribed: 2 weeks on, 10 weeks off.
• Rationale: Specific gut aid; intermittent use limits ranking.

1. Nrf2 Boost

• Health Benefits: Enhances the body’s antioxidant defense system.
• Dosage: Follow manufacturer’s instructions.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Antioxidant support; less direct than individual compounds.

1. Phenylethylamine

• Health Benefits: Enhances focus and mood.
• Dosage: 500 mg once weekly or biweekly.
• Duration: Intermittent use as needed; safe for occasional use.
• Cycling: Not necessary.
• Rationale: Niche focus aid; minimal daily impact.

1. MCT Oil

• Health Benefits: Provides quick energy via medium-chain triglycerides, supports fat metabolism (ketosis), enhances cognitive function, and may aid weight management.
• Dosage: 1-2 tablespoons (15-30 ml) daily (start low to avoid digestive upset).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Energy and cognitive boost; situational for ketogenic or fat-burning goals.

1. Cats Claw

• Health Benefits: Boosts immunity, reduces inflammation, supports joint health.
• Dosage: 500-1000 mg daily (often 500 mg once or twice daily).
• Duration: Long-term use recommended, safe with occasional breaks.
• Cycling: Cycle off after 8-12 weeks if used continuously (e.g., 1-2 weeks off).
• Rationale: Powerful immune and anti-inflammatory aid, ideal for detox and renewal.

Night Supplements

These are best taken at night to promote sleep, relaxation, or recovery.

1. Magnesium Threonate

• Health Benefits: Supports sleep and cognitive health, crosses the blood-brain barrier.
• Dosage: 200-400 mg, 60 minutes before sleep.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Broad sleep and brain benefits; magnesium is foundational.

1. L-Tryptophan

• Health Benefits: Precursor to serotonin, supports mood regulation and sleep (may affect REM depth).
• Dosage: 500-2000 mg daily (best before bed).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Directly supports sleep via serotonin; well-researched.

1. Theanine

• Health Benefits: Helps with sleep, reduces stress and anxiety, improves mood, mitigates caffeine jitters.
• Dosage: 100-200 mg, 30-60 minutes before sleep (or as needed daytime).
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Versatile relaxant; strong evidence for sleep/stress relief.

1. Glycine

• Health Benefits: Assists with falling asleep, enhances sleep quality, promotes relaxation.
• Dosage: 1-5 g before sleep.
• Duration: Intermittent use recommended; every 3-4 days.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Effective sleep aid; intermittent use suits its role.

1. Valerian Root

• Health Benefits: Promotes relaxation, reduces anxiety, and improves sleep quality by enhancing GABA activity.
• Dosage: 300-600 mg, 30-60 minutes before sleep.
• Duration: Long-term use recommended; safe for continuous use, though effectiveness may wane over time.
• Cycling: Optional; cycle off for 1-2 weeks after 6-8 weeks if desired to maintain potency.
• Rationale: Herbal sedative; complements GABA; slightly less universal.

1. Apigenin

• Health Benefits: Promotes sleep, reduces anxiety.
• Dosage: 50-150 mg before sleep.
• Duration: Long-term use recommended; safe for continuous use.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Specific sleep/anxiety aid; narrower scope.

1. GABA

• Health Benefits: Helps with relaxation and the ability to fall asleep, reduces stress.
• Dosage: 100-500 mg before sleep.
• Duration: Intermittent use recommended; every 3-4 days.
• Cycling: Not necessary, but can be cycled off for short periods if desired.
• Rationale: Relaxation-focused; intermittent use and debated bioavailability.

1. Myo-Inositol

• Health Benefits: Improves sleep quality, supports mood and anxiety reduction.
• Dosage: 500-2000 mg before sleep (or every third night).
• Duration: Intermittent use recommended; safe for occasional use.
• Cycling: Not necessary, but can be cycled off as desired.
• Rationale: Niche sleep/mood aid; less critical for daily use.