[LLM chat](https://chatgpt.com/share/67eaf6f1-61fc-800a-a009-666c8e409e54) [LLM chat 2](https://chatgpt.com/c/67db1d3b-4844-800a-84f2-24ca881a5a81) | Timing | Supplement | Dosage | With Food? | | -------------------------- | -------------------------------- | ------------------ | ---------------------- | | Morning (Breakfast) | [[Phosphatidylserine]] | 200–300 mg | ✅ With Food | | | [[Bacopa Monnieri]] | 300 mg | ✅ With Food | | | [[Vitamin B12]] | 1000 mcg | ✅ With Food | | | [[Vitamin K2]] MK-7 | 200 mcg | ✅ With Food | | | [[Selenium]] | 100 mcg | ✅ With Food | | | [[Iodine]] | 150 mcg | ✅ With Food | | | [[Zinc]] | 25–30 mg | ✅ With Food | | | [[Glucosamine Sulphate]] | 1500 mg | ✅ With Food | | | [[Hyaluronic Acid]] | 100–200 mg | ✅ With Food | | | [[Pterostilbene]] | 100 mg | ✅ With Food | | | [[Sunflower Lecithin]] | 1000–1200 mg | ✅ With Food | | | [[Tongkat Ali]] | 400 mg | ✅ With Food | | | [[Fisetin]] | 100–200 mg | ✅ With Food | | | [[Quercetin]] | 500 mg | ✅ With Food | | Before lunch (~12 PM) | [[L-Tyrosine]] | 500–1000 mg | ❌ Empty Stomach | | | [[N-Acetyl-Cysteine (NAC)]] | 600 mg | ❌ Empty Stomach | | After lunch (~1-2 PM) | Quercetin (second dose) | 500 mg | ✅ With Food | | | [[Omega-3]] (EPA/DHA) | 1000–2000 mg | ✅ With Food | | | [[Vitamin D3]] | 2000–4000 IU | ✅ With Food | | | N-Acetyl-Cysteine (NAC) | 600 mg | ❌ Empty Stomach | | | L-Tyrosine (optional 2nd dose) | 500 mg (if needed) | ❌ Empty Stomach | | 60 mins Before Bed | [[Magnesium]] Glycinate/Taurate | 400 mg (elemental) | ✅ Light snack | | | [[Vitamin C]] | 500–1000 mg | ✅ With Food | | | [[Iron]] | 65mg | ❌ Empty Stomach | | | [[Ashwagandha]] | 600 mg | ✅ With Food | | | [[Glycine]] | 3–5 g | ❌ Empty Stomach | | | [[L-Theanine]] | 200–300 mg | ❌ Empty Stomach | | 30–60 mins Before Bed | [[CBD]] Oil | 30–40 mg | ❌ Empty Stomach | | | [[Apigenin]] (Chamomile Extract) | 50 mg | ❌ Empty Stomach | | | [[Lemon Balm Extract]] | 600 mg | ❌ Empty Stomach | | | [[Valerian Root]] | 300–600 mg | ✅ If sensitive stomach | | Rare (acute insomnia only) | [[Diphenhydramine]] (OTC) | 25–50 mg | ✅ If sensitive stomach | | | [[Zopiclone]] (Prescription) | 3.75–7.5 mg | ❌ Empty Stomach | | | [[Temazepam]] (Prescription) | 10–20 mg | ❌ Empty Stomach | ### Notes and Recommendations: - **[[Quercetin]]**: Dosage is split into two servings (500 mg in the morning and 500 mg in the afternoon). This approach ensures optimal absorption, sustained blood levels, improved efficacy, and reduced side effects. - **[[N-Acetyl-Cysteine (NAC)]]** and **[[L-Tyrosine]]**: Best absorbed on an empty stomach. Maintain hydration with NAC. - **[[Fisetin]]**: Daily moderate dosage (100–200 mg) recommended with food. For enhanced anti-aging (senolytic) benefits, consider intermittent high-dose usage (500 mg/day) for 2–3 consecutive days per month, taken with food. - **[[Vitamin C]]**: ### Tongkat Ali - **Benefits:** Testosterone increase, improved libido, fertility enhancement, stress reduction. - **Academic support:** Moderately strong human studies confirm testosterone boosting (modest increase), libido enhancement, and stress reduction. # Old ## Lunch - Vitamin D3 (4000 IU) - Vitamin K2 (200 ug – 180 ug is ideal) - Iodine (150 ug) - Take with selenium. - Selenium yeast (200 ug – 100 ug is ideal) - Vitamin C (100 mg) - Zinc (20mg – 10-15 mg is ideal) - Take with copper. - Rhodiola Rosea (300 mg) - Pterostilbene (100 mg – 50 mg is ideal) - Tongkat Ali (2 capsules, 400 mg) - Fadogia Agrestis (2 tablets, 1000 mg – 600 mg is ideal) [phasing out] ## Dinner - Hyaluronic Acid (100 mg) - Glucosamine Sulfate (1000 mg) - Ginger (500 mg – 80 mg is best) ## Before bed - Glycine (2000mg) - Sunflower Lecithin (10 g powder) - Creatine (5 grams) - Magnesium (2 tablets, 2000 mg, 230 mg pure magnesium) - Apigenin (50 mg) [phasing out] B12 magnesium multi-vitamin hippocampus - memory zinc lithium oxidate - for dimentia you can buy 5mg is protein? ASMR