Supplements
Brain-Gut Supplements
Name
Mechanisms/Tags
Category
Primary Benefits
Top Pick For
Evidence Quality
Safety Rating
Typical Daily Dose
Best Taken
Interactions
Cost Rating
Date Added
Last Updated
Stack Notes
Meta Title
Meta Description
Meta Keywords
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
1,000–2,000 mg/day divided once or twice daily; some protocols use 2,000–3,000 mg/day short‑term
Morning
Generally well tolerated; may interact with anticoagulants/antiplatelets and thyroid medications. Can cause GI upset, restlessness, or headache in some; avoid late dosing if stimulating.
Sep 23, 2025
Sep 24, 2025
AM or split AM/early PM. 1,000–2,000 mg. Stacks well with Creatine and CoQ10 for daytime energy. Avoid late if stimulating; consider cycling if restlessness.
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Energy Support
Mood Support
Moderate (Some RCTs)
300–600 mg/day (often 150–300 mg twice daily) for 4–12+ weeks
Morning
Cholinergic agents may have additive effects; headaches or insomnia can occur at higher doses or late dosing. Use caution with blood pressure variability or if combining with stimulants. Limited pregnancy data.
Sep 23, 2025
Sep 24, 2025
Adaptogen
Stress Reduction
Mood Support
Sleep Quality
Focus Enhancement
Energy Support
Stress & Sleep
Moderate (Some RCTs)
Root extract standardized to 5% withanolides, 300–600 mg/day for 6–12+ weeks
Evening
May have additive sedative or thyroid effects; caution with SSRIs/SNRIs, benzodiazepines, and thyroid medications. Can lower cortisol; monitor in adrenal or thyroid disorders. Possible GI upset or drowsiness. Avoid in pregnancy.
Sep 23, 2025
Sep 24, 2025
Vitamin/Mineral
Energy Support
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Balanced B‑complex per label; common ranges: B6 10–25 mg, B9 400–800 mcg (methylfolate or folic acid), B12 250–1,000 mcg (methyl‑ or cyano‑), riboflavin 10–25 mg
With Food
Folate can mask B12 deficiency; check B12 in macrocytosis or neuropathy. B6 >50–100 mg/day long‑term may cause neuropathy; stay within reasonable limits. Some Bs affect medication metabolism; check specific meds.
Sep 23, 2025
Sep 24, 2025
Herbal
Focus Enhancement
Mental Clarity
Stress Reduction
Mood Support
Sleep Quality
Moderate (Some RCTs)
Standardized extract to 45–55% bacosides at 300 mg/day (often split 150 mg twice daily) for 8–12+ weeks
With Food
May have additive sedative effects with other calming agents; theoretical interaction with thyroid function and anticoagulants. Can cause GI upset; start with food and titrate. Avoid during pregnancy due to limited data.
Sep 23, 2025
Sep 24, 2025
Herbal
Gut Health
Energy Support
Brain Health
Mood Support
Moderate (Some RCTs)
500 mg 2–3 times daily with meals for 8–12+ weeks
With Food
Can lower blood sugar and interact with hypoglycemics/insulin; may interact with cyclosporine and some liver‑metabolized drugs. GI upset common initially; avoid in pregnancy without clinician guidance.
Sep 23, 2025
Sep 24, 2025
Short-chain fatty acid (SCFA)
Gut Health
Brain Health
Mood Support
Stress Reduction
Gut‑First Optimization
Emerging (Early Studies)
Tributyrin 300–1,500 mg/day (as butyrate equivalent) for 4–8+ weeks; titrate to tolerance
With Food
Generally well tolerated; may cause GI upset when starting. Use caution with severe GI disease flares; consult clinician.
Sep 23, 2025
Sep 24, 2025
With meals. Start low (e.g., 300 mg/day tributyrin) and titrate every few days. Pair with prebiotic fiber and probiotics. Stop or reduce if persistent GI cramping.
CNS Stimulant
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Strong (Multiple RCTs)
100–200 mg per dose, up to ~400 mg/day total for most healthy adults. Avoid within 8–10 hours of bedtime.
Morning
May increase anxiety, heart rate, and blood pressure. Can worsen GERD and GI upset. Potential interactions with stimulants, MAOIs, some antibiotics (e.g., quinolones), clozapine, lithium. Pregnancy: limit total caffeine (~200 mg/day per many guidelines). Individual sensitivity varies significantly.
Sep 22, 2025
Sep 24, 2025
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Focus & Mental Clarity
Moderate (Some RCTs)
500–1,000 mg/day (e.g., 250–500 mg once or twice daily) of citicoline; trial for 8–12+ weeks
Morning
Generally well tolerated. May cause headache or insomnia in some; reduce dose or avoid late dosing. Use caution with other cholinergic agents. Limited interaction data overall; consult clinician if on multiple neuroactive meds.
Sep 23, 2025
Sep 24, 2025
AM with breakfast. 250–500 mg (or 2x250 mg). Pairs well with Omega‑3s and PS on focus days. Avoid late‑day if alerting.
Mitochondrial cofactor
Energy Support
Brain Health
Mood Support
Mental Clarity
Energy & Mitochondria
Moderate (Some RCTs)
100–200 mg/day ubiquinone or 100–200 mg/day ubiquinol; higher doses used in specific clinical contexts
With Food
May interact with anticoagulants (e.g., warfarin) by affecting vitamin K–dependent pathways; monitor INR. Generally well tolerated; take with fat‑containing meals for absorption.
Sep 23, 2025
Sep 24, 2025
AM with a fat-containing meal (or lunch). 100–200 mg. Pairs well with Creatine and ALCAR for steady energy; consider Omega‑3s for absorption support.
Protein/Peptide
Sleep Quality
Gut Health
Energy Support
Mood Support
Brain Health
Emerging (Early Studies)
10–20 g/day hydrolyzed collagen peptides
With Food
Generally well tolerated; check allergen source (fish, bovine). May cause mild GI fullness. Consider vitamin C co‑intake for synthesis.
Sep 23, 2025
Sep 24, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
3–5 g/day creatine monohydrate (after optional 20 g/day loading split into 4 doses for 5–7 days)
With Food
Generally well tolerated. Use caution in kidney disease, with nephrotoxic drugs, or dehydration risk. Large caffeine doses may increase GI discomfort. Monitor with SSRIs/SNRIs is not specifically indicated; limited direct interactions reported.
Sep 22, 2025
Sep 24, 2025
Any time of day; consistency matters. 3–5 g daily. Can stack with CoQ10 and ALCAR for energy; hydrate well. No need to time around workouts.
Polyphenol/Flavonoid
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
Curcumin (with piperine or enhanced bioavailability forms) 500–1,000 mg/day of curcuminoids; split dosing often used
With Food
May increase bleeding risk with anticoagulants/antiplatelets; may interact with some chemotherapeutics. Can cause GI upset or reflux; take with meals. Piperine increases bioavailability and may interact with drug metabolism.
Sep 23, 2025
Sep 24, 2025
Enzyme
Gut Health
Energy Support
Stress Reduction
Emerging (Early Studies)
Product-specific. Common ranges: broad-spectrum digestive blend per meal; bromelain 200–500 mg, pancreatin per label, lactase 3,000–10,000+ ALU for dairy, alpha-galactosidase 300–1,200+ GALU for gas-prone meals.
With Food
Generally safe; enzyme-specific cautions. Bromelain and high-dose proteolytics may increase bleeding risk with anticoagulants/antiplatelets. Avoid if allergic to source (e.g., pineapple for bromelain). Start low if history of GI irritation.
Sep 23, 2025
Sep 24, 2025
Electrolyte
Energy Support
Mental Clarity
Focus Enhancement
Moderate (Some RCTs)
Per label. Common targets: 500–1,500 mg sodium/day from electrolytes in addition to diet during heavy sweating; potassium and magnesium per RDA and tolerance
With Food
Caution in kidney disease, hypertension, or on diuretics/RAAS meds regarding sodium and potassium balance. Avoid excessive sodium if advised by clinician.
Sep 23, 2025
Sep 24, 2025
Herbal
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Moderate (Some RCTs)
120–240 mg/day standardized extract (e.g., EGb 761) split once or twice daily for 8–12+ weeks
Morning
Antiplatelet effects possible; caution with anticoagulants/antiplatelets and before surgery. May interact with certain anticonvulsants; rare reports of headache or GI upset. Avoid with known ginkgo seed allergies.
Sep 23, 2025
Sep 24, 2025
Herbal
Brain Health
Energy Support
Stress Reduction
Mood Support
Gut Health
Moderate (Some RCTs)
Standardized extract providing 150–300 mg EGCG daily; avoid taking near bedtime due to potential alerting effect
With Food
EGCG may interact with stimulants, anticoagulants/antiplatelets, and some medications via CYP and COMT pathways; avoid high‑dose extracts in hepatic impairment. Take with food to reduce GI upset.
Sep 23, 2025
Sep 24, 2025
Trace mineral
Energy Support
Mental Clarity
Brain Health
Mood Support
Moderate (Some RCTs)
Common OTC: 18–27 mg elemental iron daily for maintenance; deficiency often 40–65 mg elemental iron 1–2x/day short term per clinician. Continue several months after labs normalize to replete stores.
Empty Stomach
Enhances absorption: vitamin C, empty stomach. Reduces absorption: calcium, coffee/tea, some grains; separate by 2+ hours. Drug interactions: separate from thyroid meds and many antibiotics (tetracyclines, quinolones) by several hours. GI side effects common; take with food or switch to gentler form (e.g., bisglycinate) if needed.
Sep 23, 2025
Sep 24, 2025
Amino acid or amino acid derivative
Gut Health
Brain Health
Energy Support
Stress Reduction
Limited (Preclinical/Observational)
5–10 g/day commonly used in GI support protocols; split dosing improves tolerance
With Food
Generally well tolerated; may alter absorption of some medications if taken simultaneously. Monitor in liver disease or severe renal impairment under clinician guidance.
Sep 23, 2025
Sep 24, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Stress Reduction
Sleep Quality
Mood Support
Focus & Mental Clarity
Stress & Sleep
Moderate (Some RCTs)
100–200 mg once or twice daily; common stacks: 100–200 mg with ~50–150 mg caffeine (1:1 to 2:1 theanine:caffeine)
Evening
Generally well tolerated. May enhance sedative effects of CNS depressants; theoretical interactions with antihypertensives due to mild blood pressure lowering. Separate from other calming agents until individual response is known.
Sep 23, 2025
Sep 24, 2025
Evening for sleep or any time for calm focus. Pair with caffeine 1:1–2:1 theanine:caffeine. For rumination, 100–200 mg 30–60 min before bed.
Amino acid or amino acid derivative
Focus Enhancement
Energy Support
Mental Clarity
Stress Reduction
Mood Support
Moderate (Some RCTs)
500–2,000 mg taken 30–60 minutes before cognitively demanding tasks or stress; avoid late‑day dosing
Morning
May increase blood pressure or heart rate in sensitive individuals; caution with stimulants and MAOIs; theoretical interaction with thyroid meds. Can cause nausea or headache on empty stomach; take with food if needed.
Sep 23, 2025
Sep 24, 2025
Fungi or mushroom
Brain Health
Mental Clarity
Focus Enhancement
Mood Support
Gut Health
Limited (Preclinical/Observational)
1,000–3,000 mg/day fruiting body extract or 500–1,000 mg/day concentrated extract; look for verified beta‑glucan content; trial for 8–12 weeks
Morning
Generally well tolerated. Theoretical additive effects with other nerve growth factor–modulating compounds; mild GI upset possible. Allergy caution for mushroom‑sensitive individuals. Separate from immunomodulators if unsure; limited human interaction data.
Sep 23, 2025
Sep 24, 2025
Vitamin/Mineral
Sleep Quality
Stress Reduction
Gut Health
Mood Support
Stress & Sleep
Moderate (Some RCTs)
200–400 mg elemental magnesium as glycinate; evening preferred
Evening
May cause loose stools at higher doses or with certain forms; separate by 2+ hours from some antibiotics and thyroid medications; use caution in significant renal impairment.
Sep 23, 2025
Oct 21, 2025
Evening. 200–400 mg glycinate for sleep and stress. Gentlest form on the gut. Separate 2+ hrs from thyroid meds/antibiotics.
Vitamin/Mineral
Energy Support
Brain Health
Mental Clarity
Focus Enhancement
Emerging (Early Studies)
NR 300–600 mg/day or NMN 250–600 mg/day for 8–12+ weeks; human evidence is evolving
Morning
May affect glucose and lipid markers; theoretical interactions with chemotherapy and certain liver‑metabolized drugs. Limited long‑term safety data; avoid in pregnancy unless clinician‑directed.
Sep 23, 2025
Sep 24, 2025
AM with food. 300–600 mg (NR or NMN). Trial 8–12 weeks. Stack with Creatine and CoQ10 for energy; consider Omega‑3s for vascular support. Pause if no clear benefit.
Omega-3
Brain Health
Mood Support
Energy Support
Gut Health
Stress Reduction
Sleep Quality
Mental Clarity
Focus Enhancement
Focus & Mental Clarity
Energy & Mitochondria
Strong (Multiple RCTs)
Combined EPA+DHA 1,000–2,000 mg/day for general brain and cardiometabolic support; higher doses 2,000–4,000 mg/day sometimes used short‑term under clinician guidance
With Food
May increase bleeding risk when combined with anticoagulants or high‑dose NSAIDs; can lower triglycerides and modestly lower blood pressure. GI fishy aftertaste possible; choose enteric‑coated or take with meals. Allergy caution with fish‑derived products. Plant‑based DHA/EPA (algal) is an alternative.
Sep 23, 2025
Sep 24, 2025
Take with a fat-containing meal (breakfast or lunch). Pair with Citicoline/PS for focus days. If burps, use enteric-coated or take at end of meal.
Adaptogen
Energy Support
Focus Enhancement
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Panax ginseng (Korean/Asian) standardized extract 200–400 mg/day (often 3–7% ginsenosides) for 4–12+ weeks
Morning
May interact with stimulants, antihypertensives, anticoagulants/antiplatelets, and hypoglycemics; can cause insomnia or jitteriness if dosed late or high. Avoid in uncontrolled hypertension; cycle to avoid tolerance.
Sep 23, 2025
Sep 24, 2025
Phospholipid
Focus Enhancement
Mental Clarity
Brain Health
Mood Support
Stress Reduction
Focus & Mental Clarity
Moderate (Some RCTs)
100–300 mg/day phosphatidylserine (often split doses) for 8–12+ weeks
With Food
Generally well tolerated. May have additive effects with anticoagulants/antiplatelets (theoretical). Rare GI upset or insomnia at higher doses; avoid late dosing if sensitive. Historically derived from soy or sunflower; check allergens.
Sep 23, 2025
Sep 24, 2025
AM or lunch. 100–300 mg (split if needed). Pairs with Omega‑3s and Citicoline for clean focus. Avoid late if it affects sleep.
Prebiotic or Fiber
Gut Health
Mood Support
Stress Reduction
Sleep Quality
Gut‑First Optimization
Start 2–3 g/day (e.g., inulin, FOS, GOS); increase by 1–2 g every few days toward 5–10 g/day as tolerated
With Food
May cause gas/bloating during titration; increase fluids. Separate from medications by 2+ hours if sensitive to absorption timing. Use caution in active GI flares or severe SIBO; consult clinician.
Sep 23, 2025
Sep 24, 2025
Start low: 2–3 g/day with meals; increase by 1–2 g every few days toward 5–10 g/day. Increase fluids. Separate meds by 2+ hrs. Pause during active GI flares.
Probiotic
Gut Health
Brain Health
Mood Support
Stress Reduction
Sleep Quality
Gut‑First Optimization
Stress & Sleep
Moderate (Some RCTs)
Strain- and product-specific; commonly 1–10+ billion CFU daily for 4–12 weeks; match strain to outcome
With Food
Generally safe; transient gas/bloating possible. Immunocompromised individuals should consult a clinician. Take 2+ hours away from antibiotics. Strain specificity matters for outcomes.
Sep 23, 2025
Sep 24, 2025
AM with breakfast; 2+ hrs away from antibiotics. Choose strain-matched product for your goal. Reassess after 4–8 weeks; stop if no benefit.
Prebiotic or Fiber
Gut Health
Energy Support
Mood Support
Stress Reduction
5–10 g/day total, split into 1–2 doses; start at 2–3 g/day and increase gradually with adequate water
With Food
Take with 8–16 oz water per dose. Risk of choking/obstruction if taken without sufficient water. Separate from medications by 2+ hours.
Sep 23, 2025
Sep 24, 2025
Herbal
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
500–1,000 mg/day quercetin dihydrate or phytosome forms; often split dosing; consider pairing with vitamin C for absorption
With Food
May interact with certain antibiotics, cyclosporine, and CYP3A4‑metabolized drugs; theoretical antiplatelet effects. GI upset or headache possible; take with food.
Sep 23, 2025
Sep 24, 2025
Herbal
Brain Health
Stress Reduction
Mood Support
Energy Support
Gut Health
Emerging (Early Studies)
100–300 mg/day trans‑resveratrol; consider divided dosing
With Food
May interact with anticoagulants/antiplatelets and CYP‑metabolized drugs; GI upset or headache possible. Avoid high doses in hepatic impairment.
Sep 23, 2025
Sep 24, 2025
Adaptogen
Stress Reduction
Energy Support
Focus Enhancement
Mood Support
Mental Clarity
Focus & Mental Clarity
Moderate (Some RCTs)
Standardized extract SHR-5 or WS 1375 providing ~200–400 mg/day rhodiola extract (typically 3% rosavins, 1% salidroside) for 2–8+ weeks
Morning
May have additive effects with stimulants or antidepressants; theoretical interaction with MAOIs and SSRIs. Can cause jitteriness or insomnia at higher doses or late-day dosing. Cycle if tolerance develops. Avoid in bipolar disorder without clinician oversight.
Sep 23, 2025
Sep 24, 2025
Morning on an empty stomach or with light food. 200–400 mg standardized extract. Good on busy or stressful days. Avoid late if alerting.
Probiotic
Gut Health
Mood Support
Stress Reduction
Gut‑First Optimization
Moderate (Some RCTs)
5–10 billion CFU/day for 2–4+ weeks; higher short‑term doses used in acute diarrhea per product guidance
With Food
Generally well tolerated; separate from systemic antifungals. Use caution in immunocompromised states and patients with central lines; rare fungemia case reports exist. Gas/bloating may occur initially.
Sep 23, 2025
Sep 24, 2025
With meals. Continue during antibiotics and for 1–2 weeks after; space 2+ hrs from antibiotics and separate from systemic antifungals. Useful travel add-on.
Trace mineral
Energy Support
Brain Health
Mood Support
Mental Clarity
Moderate (Some RCTs)
100–200 mcg/day selenomethionine; personalize to diet and labs; avoid exceeding UL (~400 mcg/day) from all sources
With Food
May interact with certain chemotherapeutics and antidiabetic medications. Take with food to reduce nausea. Consider total intake including multivitamins and diet (e.g., Brazil nuts).
Sep 23, 2025
Sep 24, 2025
Vitamin/Mineral
Brain Health
Mood Support
Energy Support
Stress Reduction
Sleep Quality
Gut Health
Moderate (Some RCTs)
Vitamin D3 1,000–2,000 IU/day for maintenance; personalize to blood levels. K2 MK‑7 90–120 mcg/day commonly paired.
With Food
Vitamin D can affect calcium metabolism; monitor with thiazide diuretics or in hypercalcemia. K2 may interact with warfarin (vitamin K antagonist). Take fat‑containing meal for absorption. Test and personalize.
Sep 23, 2025
Sep 24, 2025
Vitamin/Mineral
Gut Health
Brain Health
Stress Reduction
Mood Support
Gut‑First Optimization
Emerging (Early Studies)
37.5–75 mg twice daily zinc L‑carnosine for 4–8+ weeks
With Food
Zinc can interfere with absorption of some antibiotics and thyroid medications; separate by several hours. Nausea possible on empty stomach. Avoid excessive total zinc intake over RDA without clinician guidance.
Sep 23, 2025
Sep 24, 2025
Take with meals, typically lunch and/or dinner. Combine with prebiotic fiber and probiotics for gut-lining support. Reassess after 4–8 weeks.
Vitamin/Mineral
Mental Clarity
Focus Enhancement
Brain Health
Focus & Mental Clarity
Moderate (Some RCTs)
1,500–2,000 mg magnesium L-threonate (providing ~100–150 mg elemental magnesium); divided doses recommended
Morning
Separate by 2+ hours from some antibiotics and thyroid medications; use caution in significant renal impairment.
Oct 21, 2025
Oct 21, 2025
Morning or early afternoon. 1,500–2,000 mg daily (divided doses) for cognitive support. Crosses blood-brain barrier more readily than other forms. Separate 2+ hrs from thyroid meds/antibiotics.
Fungi or mushroom
Energy Support
Brain Health
Stress Reduction
Gut Health
Energy & Mitochondria
Stress & Sleep
Limited (Preclinical/Observational)
1–3 g/day fruiting body powder or ~500–1500 mg/day standardized extract (often titrated)
With Food
Caution with immunosuppressants, anticoagulants/antiplatelets, hypoglycemics. May cause mild GI upset or restlessness in some. Avoid wild-harvested O. sinensis (contamination risk); prefer cultivated C. militaris extracts.
Sep 24, 2025
Sep 24, 2025
Name
Mechanisms/Tags
Category
Primary Benefits
Top Pick For
Evidence Quality
Safety Rating
Cost Rating
Typical Daily Dose
Best Taken
Interactions
Last Updated
Date Added
Stack Notes
Vitamin/Mineral
Energy Support
Brain Health
Mental Clarity
Focus Enhancement
Emerging (Early Studies)
NR 300–600 mg/day or NMN 250–600 mg/day for 8–12+ weeks; human evidence is evolving
Morning
May affect glucose and lipid markers; theoretical interactions with chemotherapy and certain liver‑metabolized drugs. Limited long‑term safety data; avoid in pregnancy unless clinician‑directed.
Sep 24, 2025
Sep 23, 2025
AM with food. 300–600 mg (NR or NMN). Trial 8–12 weeks. Stack with Creatine and CoQ10 for energy; consider Omega‑3s for vascular support. Pause if no clear benefit.
Fungi or mushroom
Brain Health
Mental Clarity
Focus Enhancement
Mood Support
Gut Health
Limited (Preclinical/Observational)
1,000–3,000 mg/day fruiting body extract or 500–1,000 mg/day concentrated extract; look for verified beta‑glucan content; trial for 8–12 weeks
Morning
Generally well tolerated. Theoretical additive effects with other nerve growth factor–modulating compounds; mild GI upset possible. Allergy caution for mushroom‑sensitive individuals. Separate from immunomodulators if unsure; limited human interaction data.
Sep 24, 2025
Sep 23, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
1,000–2,000 mg/day divided once or twice daily; some protocols use 2,000–3,000 mg/day short‑term
Morning
Generally well tolerated; may interact with anticoagulants/antiplatelets and thyroid medications. Can cause GI upset, restlessness, or headache in some; avoid late dosing if stimulating.
Sep 24, 2025
Sep 23, 2025
AM or split AM/early PM. 1,000–2,000 mg. Stacks well with Creatine and CoQ10 for daytime energy. Avoid late if stimulating; consider cycling if restlessness.
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Energy Support
Mood Support
Moderate (Some RCTs)
300–600 mg/day (often 150–300 mg twice daily) for 4–12+ weeks
Morning
Cholinergic agents may have additive effects; headaches or insomnia can occur at higher doses or late dosing. Use caution with blood pressure variability or if combining with stimulants. Limited pregnancy data.
Sep 24, 2025
Sep 23, 2025
Adaptogen
Stress Reduction
Mood Support
Sleep Quality
Focus Enhancement
Energy Support
Stress & Sleep
Moderate (Some RCTs)
Root extract standardized to 5% withanolides, 300–600 mg/day for 6–12+ weeks
Evening
May have additive sedative or thyroid effects; caution with SSRIs/SNRIs, benzodiazepines, and thyroid medications. Can lower cortisol; monitor in adrenal or thyroid disorders. Possible GI upset or drowsiness. Avoid in pregnancy.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Energy Support
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Balanced B‑complex per label; common ranges: B6 10–25 mg, B9 400–800 mcg (methylfolate or folic acid), B12 250–1,000 mcg (methyl‑ or cyano‑), riboflavin 10–25 mg
With Food
Folate can mask B12 deficiency; check B12 in macrocytosis or neuropathy. B6 >50–100 mg/day long‑term may cause neuropathy; stay within reasonable limits. Some Bs affect medication metabolism; check specific meds.
Sep 24, 2025
Sep 23, 2025
Herbal
Focus Enhancement
Mental Clarity
Stress Reduction
Mood Support
Sleep Quality
Moderate (Some RCTs)
Standardized extract to 45–55% bacosides at 300 mg/day (often split 150 mg twice daily) for 8–12+ weeks
With Food
May have additive sedative effects with other calming agents; theoretical interaction with thyroid function and anticoagulants. Can cause GI upset; start with food and titrate. Avoid during pregnancy due to limited data.
Sep 24, 2025
Sep 23, 2025
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Focus & Mental Clarity
Moderate (Some RCTs)
500–1,000 mg/day (e.g., 250–500 mg once or twice daily) of citicoline; trial for 8–12+ weeks
Morning
Generally well tolerated. May cause headache or insomnia in some; reduce dose or avoid late dosing. Use caution with other cholinergic agents. Limited interaction data overall; consult clinician if on multiple neuroactive meds.
Sep 24, 2025
Sep 23, 2025
AM with breakfast. 250–500 mg (or 2x250 mg). Pairs well with Omega‑3s and PS on focus days. Avoid late‑day if alerting.
Mitochondrial cofactor
Energy Support
Brain Health
Mood Support
Mental Clarity
Energy & Mitochondria
Moderate (Some RCTs)
100–200 mg/day ubiquinone or 100–200 mg/day ubiquinol; higher doses used in specific clinical contexts
With Food
May interact with anticoagulants (e.g., warfarin) by affecting vitamin K–dependent pathways; monitor INR. Generally well tolerated; take with fat‑containing meals for absorption.
Sep 24, 2025
Sep 23, 2025
AM with a fat-containing meal (or lunch). 100–200 mg. Pairs well with Creatine and ALCAR for steady energy; consider Omega‑3s for absorption support.
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
3–5 g/day creatine monohydrate (after optional 20 g/day loading split into 4 doses for 5–7 days)
With Food
Generally well tolerated. Use caution in kidney disease, with nephrotoxic drugs, or dehydration risk. Large caffeine doses may increase GI discomfort. Monitor with SSRIs/SNRIs is not specifically indicated; limited direct interactions reported.
Sep 24, 2025
Sep 22, 2025
Any time of day; consistency matters. 3–5 g daily. Can stack with CoQ10 and ALCAR for energy; hydrate well. No need to time around workouts.
Electrolyte
Energy Support
Mental Clarity
Focus Enhancement
Moderate (Some RCTs)
Per label. Common targets: 500–1,500 mg sodium/day from electrolytes in addition to diet during heavy sweating; potassium and magnesium per RDA and tolerance
With Food
Caution in kidney disease, hypertension, or on diuretics/RAAS meds regarding sodium and potassium balance. Avoid excessive sodium if advised by clinician.
Sep 24, 2025
Sep 23, 2025
Herbal
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Moderate (Some RCTs)
120–240 mg/day standardized extract (e.g., EGb 761) split once or twice daily for 8–12+ weeks
Morning
Antiplatelet effects possible; caution with anticoagulants/antiplatelets and before surgery. May interact with certain anticonvulsants; rare reports of headache or GI upset. Avoid with known ginkgo seed allergies.
Sep 24, 2025
Sep 23, 2025
Trace mineral
Energy Support
Mental Clarity
Brain Health
Mood Support
Moderate (Some RCTs)
Common OTC: 18–27 mg elemental iron daily for maintenance; deficiency often 40–65 mg elemental iron 1–2x/day short term per clinician. Continue several months after labs normalize to replete stores.
Empty Stomach
Enhances absorption: vitamin C, empty stomach. Reduces absorption: calcium, coffee/tea, some grains; separate by 2+ hours. Drug interactions: separate from thyroid meds and many antibiotics (tetracyclines, quinolones) by several hours. GI side effects common; take with food or switch to gentler form (e.g., bisglycinate) if needed.
Sep 24, 2025
Sep 23, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Stress Reduction
Sleep Quality
Mood Support
Focus & Mental Clarity
Stress & Sleep
Moderate (Some RCTs)
100–200 mg once or twice daily; common stacks: 100–200 mg with ~50–150 mg caffeine (1:1 to 2:1 theanine:caffeine)
Evening
Generally well tolerated. May enhance sedative effects of CNS depressants; theoretical interactions with antihypertensives due to mild blood pressure lowering. Separate from other calming agents until individual response is known.
Sep 24, 2025
Sep 23, 2025
Evening for sleep or any time for calm focus. Pair with caffeine 1:1–2:1 theanine:caffeine. For rumination, 100–200 mg 30–60 min before bed.
Amino acid or amino acid derivative
Focus Enhancement
Energy Support
Mental Clarity
Stress Reduction
Mood Support
Moderate (Some RCTs)
500–2,000 mg taken 30–60 minutes before cognitively demanding tasks or stress; avoid late‑day dosing
Morning
May increase blood pressure or heart rate in sensitive individuals; caution with stimulants and MAOIs; theoretical interaction with thyroid meds. Can cause nausea or headache on empty stomach; take with food if needed.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Mental Clarity
Focus Enhancement
Brain Health
Focus & Mental Clarity
Moderate (Some RCTs)
1,500–2,000 mg magnesium L-threonate (providing ~100–150 mg elemental magnesium); divided doses recommended
Morning
Separate by 2+ hours from some antibiotics and thyroid medications; use caution in significant renal impairment.
Oct 21, 2025
Oct 21, 2025
Morning or early afternoon. 1,500–2,000 mg daily (divided doses) for cognitive support. Crosses blood-brain barrier more readily than other forms. Separate 2+ hrs from thyroid meds/antibiotics.
Adaptogen
Energy Support
Focus Enhancement
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Panax ginseng (Korean/Asian) standardized extract 200–400 mg/day (often 3–7% ginsenosides) for 4–12+ weeks
Morning
May interact with stimulants, antihypertensives, anticoagulants/antiplatelets, and hypoglycemics; can cause insomnia or jitteriness if dosed late or high. Avoid in uncontrolled hypertension; cycle to avoid tolerance.
Sep 24, 2025
Sep 23, 2025
Phospholipid
Focus Enhancement
Mental Clarity
Brain Health
Mood Support
Stress Reduction
Focus & Mental Clarity
Moderate (Some RCTs)
100–300 mg/day phosphatidylserine (often split doses) for 8–12+ weeks
With Food
Generally well tolerated. May have additive effects with anticoagulants/antiplatelets (theoretical). Rare GI upset or insomnia at higher doses; avoid late dosing if sensitive. Historically derived from soy or sunflower; check allergens.
Sep 24, 2025
Sep 23, 2025
AM or lunch. 100–300 mg (split if needed). Pairs with Omega‑3s and Citicoline for clean focus. Avoid late if it affects sleep.
Adaptogen
Stress Reduction
Energy Support
Focus Enhancement
Mood Support
Mental Clarity
Focus & Mental Clarity
Moderate (Some RCTs)
Standardized extract SHR-5 or WS 1375 providing ~200–400 mg/day rhodiola extract (typically 3% rosavins, 1% salidroside) for 2–8+ weeks
Morning
May have additive effects with stimulants or antidepressants; theoretical interaction with MAOIs and SSRIs. Can cause jitteriness or insomnia at higher doses or late-day dosing. Cycle if tolerance develops. Avoid in bipolar disorder without clinician oversight.
Sep 24, 2025
Sep 23, 2025
Morning on an empty stomach or with light food. 200–400 mg standardized extract. Good on busy or stressful days. Avoid late if alerting.
Trace mineral
Energy Support
Brain Health
Mood Support
Mental Clarity
Moderate (Some RCTs)
100–200 mcg/day selenomethionine; personalize to diet and labs; avoid exceeding UL (~400 mcg/day) from all sources
With Food
May interact with certain chemotherapeutics and antidiabetic medications. Take with food to reduce nausea. Consider total intake including multivitamins and diet (e.g., Brazil nuts).
Sep 24, 2025
Sep 23, 2025
CNS Stimulant
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Strong (Multiple RCTs)
100–200 mg per dose, up to ~400 mg/day total for most healthy adults. Avoid within 8–10 hours of bedtime.
Morning
May increase anxiety, heart rate, and blood pressure. Can worsen GERD and GI upset. Potential interactions with stimulants, MAOIs, some antibiotics (e.g., quinolones), clozapine, lithium. Pregnancy: limit total caffeine (~200 mg/day per many guidelines). Individual sensitivity varies significantly.
Sep 24, 2025
Sep 22, 2025
Omega-3
Brain Health
Mood Support
Energy Support
Gut Health
Stress Reduction
Sleep Quality
Mental Clarity
Focus Enhancement
Focus & Mental Clarity
Energy & Mitochondria
Strong (Multiple RCTs)
Combined EPA+DHA 1,000–2,000 mg/day for general brain and cardiometabolic support; higher doses 2,000–4,000 mg/day sometimes used short‑term under clinician guidance
With Food
May increase bleeding risk when combined with anticoagulants or high‑dose NSAIDs; can lower triglycerides and modestly lower blood pressure. GI fishy aftertaste possible; choose enteric‑coated or take with meals. Allergy caution with fish‑derived products. Plant‑based DHA/EPA (algal) is an alternative.
Sep 24, 2025
Sep 23, 2025
Take with a fat-containing meal (breakfast or lunch). Pair with Citicoline/PS for focus days. If burps, use enteric-coated or take at end of meal.
Name
Mechanisms/Tags
Category
Primary Benefits
Top Pick For
Evidence Quality
Safety Rating
Typical Daily Dose
Best Taken
Interactions
Last Updated
Cost Rating
Date Added
Stack Notes
Short-chain fatty acid (SCFA)
Gut Health
Brain Health
Mood Support
Stress Reduction
Gut‑First Optimization
Emerging (Early Studies)
Tributyrin 300–1,500 mg/day (as butyrate equivalent) for 4–8+ weeks; titrate to tolerance
With Food
Generally well tolerated; may cause GI upset when starting. Use caution with severe GI disease flares; consult clinician.
Sep 24, 2025
Sep 23, 2025
With meals. Start low (e.g., 300 mg/day tributyrin) and titrate every few days. Pair with prebiotic fiber and probiotics. Stop or reduce if persistent GI cramping.
Protein/Peptide
Sleep Quality
Gut Health
Energy Support
Mood Support
Brain Health
Emerging (Early Studies)
10–20 g/day hydrolyzed collagen peptides
With Food
Generally well tolerated; check allergen source (fish, bovine). May cause mild GI fullness. Consider vitamin C co‑intake for synthesis.
Sep 24, 2025
Sep 23, 2025
Enzyme
Gut Health
Energy Support
Stress Reduction
Emerging (Early Studies)
Product-specific. Common ranges: broad-spectrum digestive blend per meal; bromelain 200–500 mg, pancreatin per label, lactase 3,000–10,000+ ALU for dairy, alpha-galactosidase 300–1,200+ GALU for gas-prone meals.
With Food
Generally safe; enzyme-specific cautions. Bromelain and high-dose proteolytics may increase bleeding risk with anticoagulants/antiplatelets. Avoid if allergic to source (e.g., pineapple for bromelain). Start low if history of GI irritation.
Sep 24, 2025
Sep 23, 2025
Herbal
Brain Health
Stress Reduction
Mood Support
Energy Support
Gut Health
Emerging (Early Studies)
100–300 mg/day trans‑resveratrol; consider divided dosing
With Food
May interact with anticoagulants/antiplatelets and CYP‑metabolized drugs; GI upset or headache possible. Avoid high doses in hepatic impairment.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Gut Health
Brain Health
Stress Reduction
Mood Support
Gut‑First Optimization
Emerging (Early Studies)
37.5–75 mg twice daily zinc L‑carnosine for 4–8+ weeks
With Food
Zinc can interfere with absorption of some antibiotics and thyroid medications; separate by several hours. Nausea possible on empty stomach. Avoid excessive total zinc intake over RDA without clinician guidance.
Sep 24, 2025
Sep 23, 2025
Take with meals, typically lunch and/or dinner. Combine with prebiotic fiber and probiotics for gut-lining support. Reassess after 4–8 weeks.
Fungi or mushroom
Energy Support
Brain Health
Stress Reduction
Gut Health
Energy & Mitochondria
Stress & Sleep
Limited (Preclinical/Observational)
1–3 g/day fruiting body powder or ~500–1500 mg/day standardized extract (often titrated)
With Food
Caution with immunosuppressants, anticoagulants/antiplatelets, hypoglycemics. May cause mild GI upset or restlessness in some. Avoid wild-harvested O. sinensis (contamination risk); prefer cultivated C. militaris extracts.
Sep 24, 2025
Sep 24, 2025
Amino acid or amino acid derivative
Gut Health
Brain Health
Energy Support
Stress Reduction
Limited (Preclinical/Observational)
5–10 g/day commonly used in GI support protocols; split dosing improves tolerance
With Food
Generally well tolerated; may alter absorption of some medications if taken simultaneously. Monitor in liver disease or severe renal impairment under clinician guidance.
Sep 24, 2025
Sep 23, 2025
Fungi or mushroom
Brain Health
Mental Clarity
Focus Enhancement
Mood Support
Gut Health
Limited (Preclinical/Observational)
1,000–3,000 mg/day fruiting body extract or 500–1,000 mg/day concentrated extract; look for verified beta‑glucan content; trial for 8–12 weeks
Morning
Generally well tolerated. Theoretical additive effects with other nerve growth factor–modulating compounds; mild GI upset possible. Allergy caution for mushroom‑sensitive individuals. Separate from immunomodulators if unsure; limited human interaction data.
Sep 24, 2025
Sep 23, 2025
Herbal
Gut Health
Energy Support
Brain Health
Mood Support
Moderate (Some RCTs)
500 mg 2–3 times daily with meals for 8–12+ weeks
With Food
Can lower blood sugar and interact with hypoglycemics/insulin; may interact with cyclosporine and some liver‑metabolized drugs. GI upset common initially; avoid in pregnancy without clinician guidance.
Sep 24, 2025
Sep 23, 2025
Polyphenol/Flavonoid
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
Curcumin (with piperine or enhanced bioavailability forms) 500–1,000 mg/day of curcuminoids; split dosing often used
With Food
May increase bleeding risk with anticoagulants/antiplatelets; may interact with some chemotherapeutics. Can cause GI upset or reflux; take with meals. Piperine increases bioavailability and may interact with drug metabolism.
Sep 24, 2025
Sep 23, 2025
Herbal
Brain Health
Energy Support
Stress Reduction
Mood Support
Gut Health
Moderate (Some RCTs)
Standardized extract providing 150–300 mg EGCG daily; avoid taking near bedtime due to potential alerting effect
With Food
EGCG may interact with stimulants, anticoagulants/antiplatelets, and some medications via CYP and COMT pathways; avoid high‑dose extracts in hepatic impairment. Take with food to reduce GI upset.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Sleep Quality
Stress Reduction
Gut Health
Mood Support
Stress & Sleep
Moderate (Some RCTs)
200–400 mg elemental magnesium as glycinate; evening preferred
Evening
May cause loose stools at higher doses or with certain forms; separate by 2+ hours from some antibiotics and thyroid medications; use caution in significant renal impairment.
Oct 21, 2025
Sep 23, 2025
Evening. 200–400 mg glycinate for sleep and stress. Gentlest form on the gut. Separate 2+ hrs from thyroid meds/antibiotics.
Probiotic
Gut Health
Brain Health
Mood Support
Stress Reduction
Sleep Quality
Gut‑First Optimization
Stress & Sleep
Moderate (Some RCTs)
Strain- and product-specific; commonly 1–10+ billion CFU daily for 4–12 weeks; match strain to outcome
With Food
Generally safe; transient gas/bloating possible. Immunocompromised individuals should consult a clinician. Take 2+ hours away from antibiotics. Strain specificity matters for outcomes.
Sep 24, 2025
Sep 23, 2025
AM with breakfast; 2+ hrs away from antibiotics. Choose strain-matched product for your goal. Reassess after 4–8 weeks; stop if no benefit.
Herbal
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
500–1,000 mg/day quercetin dihydrate or phytosome forms; often split dosing; consider pairing with vitamin C for absorption
With Food
May interact with certain antibiotics, cyclosporine, and CYP3A4‑metabolized drugs; theoretical antiplatelet effects. GI upset or headache possible; take with food.
Sep 24, 2025
Sep 23, 2025
Probiotic
Gut Health
Mood Support
Stress Reduction
Gut‑First Optimization
Moderate (Some RCTs)
5–10 billion CFU/day for 2–4+ weeks; higher short‑term doses used in acute diarrhea per product guidance
With Food
Generally well tolerated; separate from systemic antifungals. Use caution in immunocompromised states and patients with central lines; rare fungemia case reports exist. Gas/bloating may occur initially.
Sep 24, 2025
Sep 23, 2025
With meals. Continue during antibiotics and for 1–2 weeks after; space 2+ hrs from antibiotics and separate from systemic antifungals. Useful travel add-on.
Vitamin/Mineral
Brain Health
Mood Support
Energy Support
Stress Reduction
Sleep Quality
Gut Health
Moderate (Some RCTs)
Vitamin D3 1,000–2,000 IU/day for maintenance; personalize to blood levels. K2 MK‑7 90–120 mcg/day commonly paired.
With Food
Vitamin D can affect calcium metabolism; monitor with thiazide diuretics or in hypercalcemia. K2 may interact with warfarin (vitamin K antagonist). Take fat‑containing meal for absorption. Test and personalize.
Sep 24, 2025
Sep 23, 2025
Omega-3
Brain Health
Mood Support
Energy Support
Gut Health
Stress Reduction
Sleep Quality
Mental Clarity
Focus Enhancement
Focus & Mental Clarity
Energy & Mitochondria
Strong (Multiple RCTs)
Combined EPA+DHA 1,000–2,000 mg/day for general brain and cardiometabolic support; higher doses 2,000–4,000 mg/day sometimes used short‑term under clinician guidance
With Food
May increase bleeding risk when combined with anticoagulants or high‑dose NSAIDs; can lower triglycerides and modestly lower blood pressure. GI fishy aftertaste possible; choose enteric‑coated or take with meals. Allergy caution with fish‑derived products. Plant‑based DHA/EPA (algal) is an alternative.
Sep 24, 2025
Sep 23, 2025
Take with a fat-containing meal (breakfast or lunch). Pair with Citicoline/PS for focus days. If burps, use enteric-coated or take at end of meal.
Prebiotic or Fiber
Gut Health
Mood Support
Stress Reduction
Sleep Quality
Gut‑First Optimization
Start 2–3 g/day (e.g., inulin, FOS, GOS); increase by 1–2 g every few days toward 5–10 g/day as tolerated
With Food
May cause gas/bloating during titration; increase fluids. Separate from medications by 2+ hours if sensitive to absorption timing. Use caution in active GI flares or severe SIBO; consult clinician.
Sep 24, 2025
Sep 23, 2025
Start low: 2–3 g/day with meals; increase by 1–2 g every few days toward 5–10 g/day. Increase fluids. Separate meds by 2+ hrs. Pause during active GI flares.
Prebiotic or Fiber
Gut Health
Energy Support
Mood Support
Stress Reduction
5–10 g/day total, split into 1–2 doses; start at 2–3 g/day and increase gradually with adequate water
With Food
Take with 8–16 oz water per dose. Risk of choking/obstruction if taken without sufficient water. Separate from medications by 2+ hours.
Sep 24, 2025
Sep 23, 2025
Name
Mechanisms/Tags
Category
Primary Benefits
Top Pick For
Evidence Quality
Safety Rating
Typical Daily Dose
Best Taken
Interactions
Last Updated
Cost Rating
Date Added
Stack Notes
Short-chain fatty acid (SCFA)
Gut Health
Brain Health
Mood Support
Stress Reduction
Gut‑First Optimization
Emerging (Early Studies)
Tributyrin 300–1,500 mg/day (as butyrate equivalent) for 4–8+ weeks; titrate to tolerance
With Food
Generally well tolerated; may cause GI upset when starting. Use caution with severe GI disease flares; consult clinician.
Sep 24, 2025
Sep 23, 2025
With meals. Start low (e.g., 300 mg/day tributyrin) and titrate every few days. Pair with prebiotic fiber and probiotics. Stop or reduce if persistent GI cramping.
Protein/Peptide
Sleep Quality
Gut Health
Energy Support
Mood Support
Brain Health
Emerging (Early Studies)
10–20 g/day hydrolyzed collagen peptides
With Food
Generally well tolerated; check allergen source (fish, bovine). May cause mild GI fullness. Consider vitamin C co‑intake for synthesis.
Sep 24, 2025
Sep 23, 2025
Enzyme
Gut Health
Energy Support
Stress Reduction
Emerging (Early Studies)
Product-specific. Common ranges: broad-spectrum digestive blend per meal; bromelain 200–500 mg, pancreatin per label, lactase 3,000–10,000+ ALU for dairy, alpha-galactosidase 300–1,200+ GALU for gas-prone meals.
With Food
Generally safe; enzyme-specific cautions. Bromelain and high-dose proteolytics may increase bleeding risk with anticoagulants/antiplatelets. Avoid if allergic to source (e.g., pineapple for bromelain). Start low if history of GI irritation.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Energy Support
Brain Health
Mental Clarity
Focus Enhancement
Emerging (Early Studies)
NR 300–600 mg/day or NMN 250–600 mg/day for 8–12+ weeks; human evidence is evolving
Morning
May affect glucose and lipid markers; theoretical interactions with chemotherapy and certain liver‑metabolized drugs. Limited long‑term safety data; avoid in pregnancy unless clinician‑directed.
Sep 24, 2025
Sep 23, 2025
AM with food. 300–600 mg (NR or NMN). Trial 8–12 weeks. Stack with Creatine and CoQ10 for energy; consider Omega‑3s for vascular support. Pause if no clear benefit.
Herbal
Brain Health
Stress Reduction
Mood Support
Energy Support
Gut Health
Emerging (Early Studies)
100–300 mg/day trans‑resveratrol; consider divided dosing
With Food
May interact with anticoagulants/antiplatelets and CYP‑metabolized drugs; GI upset or headache possible. Avoid high doses in hepatic impairment.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Gut Health
Brain Health
Stress Reduction
Mood Support
Gut‑First Optimization
Emerging (Early Studies)
37.5–75 mg twice daily zinc L‑carnosine for 4–8+ weeks
With Food
Zinc can interfere with absorption of some antibiotics and thyroid medications; separate by several hours. Nausea possible on empty stomach. Avoid excessive total zinc intake over RDA without clinician guidance.
Sep 24, 2025
Sep 23, 2025
Take with meals, typically lunch and/or dinner. Combine with prebiotic fiber and probiotics for gut-lining support. Reassess after 4–8 weeks.
Fungi or mushroom
Energy Support
Brain Health
Stress Reduction
Gut Health
Energy & Mitochondria
Stress & Sleep
Limited (Preclinical/Observational)
1–3 g/day fruiting body powder or ~500–1500 mg/day standardized extract (often titrated)
With Food
Caution with immunosuppressants, anticoagulants/antiplatelets, hypoglycemics. May cause mild GI upset or restlessness in some. Avoid wild-harvested O. sinensis (contamination risk); prefer cultivated C. militaris extracts.
Sep 24, 2025
Sep 24, 2025
Amino acid or amino acid derivative
Gut Health
Brain Health
Energy Support
Stress Reduction
Limited (Preclinical/Observational)
5–10 g/day commonly used in GI support protocols; split dosing improves tolerance
With Food
Generally well tolerated; may alter absorption of some medications if taken simultaneously. Monitor in liver disease or severe renal impairment under clinician guidance.
Sep 24, 2025
Sep 23, 2025
Fungi or mushroom
Brain Health
Mental Clarity
Focus Enhancement
Mood Support
Gut Health
Limited (Preclinical/Observational)
1,000–3,000 mg/day fruiting body extract or 500–1,000 mg/day concentrated extract; look for verified beta‑glucan content; trial for 8–12 weeks
Morning
Generally well tolerated. Theoretical additive effects with other nerve growth factor–modulating compounds; mild GI upset possible. Allergy caution for mushroom‑sensitive individuals. Separate from immunomodulators if unsure; limited human interaction data.
Sep 24, 2025
Sep 23, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
1,000–2,000 mg/day divided once or twice daily; some protocols use 2,000–3,000 mg/day short‑term
Morning
Generally well tolerated; may interact with anticoagulants/antiplatelets and thyroid medications. Can cause GI upset, restlessness, or headache in some; avoid late dosing if stimulating.
Sep 24, 2025
Sep 23, 2025
AM or split AM/early PM. 1,000–2,000 mg. Stacks well with Creatine and CoQ10 for daytime energy. Avoid late if stimulating; consider cycling if restlessness.
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Energy Support
Mood Support
Moderate (Some RCTs)
300–600 mg/day (often 150–300 mg twice daily) for 4–12+ weeks
Morning
Cholinergic agents may have additive effects; headaches or insomnia can occur at higher doses or late dosing. Use caution with blood pressure variability or if combining with stimulants. Limited pregnancy data.
Sep 24, 2025
Sep 23, 2025
Adaptogen
Stress Reduction
Mood Support
Sleep Quality
Focus Enhancement
Energy Support
Stress & Sleep
Moderate (Some RCTs)
Root extract standardized to 5% withanolides, 300–600 mg/day for 6–12+ weeks
Evening
May have additive sedative or thyroid effects; caution with SSRIs/SNRIs, benzodiazepines, and thyroid medications. Can lower cortisol; monitor in adrenal or thyroid disorders. Possible GI upset or drowsiness. Avoid in pregnancy.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Energy Support
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Balanced B‑complex per label; common ranges: B6 10–25 mg, B9 400–800 mcg (methylfolate or folic acid), B12 250–1,000 mcg (methyl‑ or cyano‑), riboflavin 10–25 mg
With Food
Folate can mask B12 deficiency; check B12 in macrocytosis or neuropathy. B6 >50–100 mg/day long‑term may cause neuropathy; stay within reasonable limits. Some Bs affect medication metabolism; check specific meds.
Sep 24, 2025
Sep 23, 2025
Herbal
Focus Enhancement
Mental Clarity
Stress Reduction
Mood Support
Sleep Quality
Moderate (Some RCTs)
Standardized extract to 45–55% bacosides at 300 mg/day (often split 150 mg twice daily) for 8–12+ weeks
With Food
May have additive sedative effects with other calming agents; theoretical interaction with thyroid function and anticoagulants. Can cause GI upset; start with food and titrate. Avoid during pregnancy due to limited data.
Sep 24, 2025
Sep 23, 2025
Herbal
Gut Health
Energy Support
Brain Health
Mood Support
Moderate (Some RCTs)
500 mg 2–3 times daily with meals for 8–12+ weeks
With Food
Can lower blood sugar and interact with hypoglycemics/insulin; may interact with cyclosporine and some liver‑metabolized drugs. GI upset common initially; avoid in pregnancy without clinician guidance.
Sep 24, 2025
Sep 23, 2025
Choline donor
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Focus & Mental Clarity
Moderate (Some RCTs)
500–1,000 mg/day (e.g., 250–500 mg once or twice daily) of citicoline; trial for 8–12+ weeks
Morning
Generally well tolerated. May cause headache or insomnia in some; reduce dose or avoid late dosing. Use caution with other cholinergic agents. Limited interaction data overall; consult clinician if on multiple neuroactive meds.
Sep 24, 2025
Sep 23, 2025
AM with breakfast. 250–500 mg (or 2x250 mg). Pairs well with Omega‑3s and PS on focus days. Avoid late‑day if alerting.
Mitochondrial cofactor
Energy Support
Brain Health
Mood Support
Mental Clarity
Energy & Mitochondria
Moderate (Some RCTs)
100–200 mg/day ubiquinone or 100–200 mg/day ubiquinol; higher doses used in specific clinical contexts
With Food
May interact with anticoagulants (e.g., warfarin) by affecting vitamin K–dependent pathways; monitor INR. Generally well tolerated; take with fat‑containing meals for absorption.
Sep 24, 2025
Sep 23, 2025
AM with a fat-containing meal (or lunch). 100–200 mg. Pairs well with Creatine and ALCAR for steady energy; consider Omega‑3s for absorption support.
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Energy Support
Brain Health
Energy & Mitochondria
Moderate (Some RCTs)
3–5 g/day creatine monohydrate (after optional 20 g/day loading split into 4 doses for 5–7 days)
With Food
Generally well tolerated. Use caution in kidney disease, with nephrotoxic drugs, or dehydration risk. Large caffeine doses may increase GI discomfort. Monitor with SSRIs/SNRIs is not specifically indicated; limited direct interactions reported.
Sep 24, 2025
Sep 22, 2025
Any time of day; consistency matters. 3–5 g daily. Can stack with CoQ10 and ALCAR for energy; hydrate well. No need to time around workouts.
Polyphenol/Flavonoid
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
Curcumin (with piperine or enhanced bioavailability forms) 500–1,000 mg/day of curcuminoids; split dosing often used
With Food
May increase bleeding risk with anticoagulants/antiplatelets; may interact with some chemotherapeutics. Can cause GI upset or reflux; take with meals. Piperine increases bioavailability and may interact with drug metabolism.
Sep 24, 2025
Sep 23, 2025
Electrolyte
Energy Support
Mental Clarity
Focus Enhancement
Moderate (Some RCTs)
Per label. Common targets: 500–1,500 mg sodium/day from electrolytes in addition to diet during heavy sweating; potassium and magnesium per RDA and tolerance
With Food
Caution in kidney disease, hypertension, or on diuretics/RAAS meds regarding sodium and potassium balance. Avoid excessive sodium if advised by clinician.
Sep 24, 2025
Sep 23, 2025
Herbal
Mental Clarity
Focus Enhancement
Brain Health
Mood Support
Energy Support
Moderate (Some RCTs)
120–240 mg/day standardized extract (e.g., EGb 761) split once or twice daily for 8–12+ weeks
Morning
Antiplatelet effects possible; caution with anticoagulants/antiplatelets and before surgery. May interact with certain anticonvulsants; rare reports of headache or GI upset. Avoid with known ginkgo seed allergies.
Sep 24, 2025
Sep 23, 2025
Herbal
Brain Health
Energy Support
Stress Reduction
Mood Support
Gut Health
Moderate (Some RCTs)
Standardized extract providing 150–300 mg EGCG daily; avoid taking near bedtime due to potential alerting effect
With Food
EGCG may interact with stimulants, anticoagulants/antiplatelets, and some medications via CYP and COMT pathways; avoid high‑dose extracts in hepatic impairment. Take with food to reduce GI upset.
Sep 24, 2025
Sep 23, 2025
Trace mineral
Energy Support
Mental Clarity
Brain Health
Mood Support
Moderate (Some RCTs)
Common OTC: 18–27 mg elemental iron daily for maintenance; deficiency often 40–65 mg elemental iron 1–2x/day short term per clinician. Continue several months after labs normalize to replete stores.
Empty Stomach
Enhances absorption: vitamin C, empty stomach. Reduces absorption: calcium, coffee/tea, some grains; separate by 2+ hours. Drug interactions: separate from thyroid meds and many antibiotics (tetracyclines, quinolones) by several hours. GI side effects common; take with food or switch to gentler form (e.g., bisglycinate) if needed.
Sep 24, 2025
Sep 23, 2025
Amino acid or amino acid derivative
Mental Clarity
Focus Enhancement
Stress Reduction
Sleep Quality
Mood Support
Focus & Mental Clarity
Stress & Sleep
Moderate (Some RCTs)
100–200 mg once or twice daily; common stacks: 100–200 mg with ~50–150 mg caffeine (1:1 to 2:1 theanine:caffeine)
Evening
Generally well tolerated. May enhance sedative effects of CNS depressants; theoretical interactions with antihypertensives due to mild blood pressure lowering. Separate from other calming agents until individual response is known.
Sep 24, 2025
Sep 23, 2025
Evening for sleep or any time for calm focus. Pair with caffeine 1:1–2:1 theanine:caffeine. For rumination, 100–200 mg 30–60 min before bed.
Amino acid or amino acid derivative
Focus Enhancement
Energy Support
Mental Clarity
Stress Reduction
Mood Support
Moderate (Some RCTs)
500–2,000 mg taken 30–60 minutes before cognitively demanding tasks or stress; avoid late‑day dosing
Morning
May increase blood pressure or heart rate in sensitive individuals; caution with stimulants and MAOIs; theoretical interaction with thyroid meds. Can cause nausea or headache on empty stomach; take with food if needed.
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Mental Clarity
Focus Enhancement
Brain Health
Focus & Mental Clarity
Moderate (Some RCTs)
1,500–2,000 mg magnesium L-threonate (providing ~100–150 mg elemental magnesium); divided doses recommended
Morning
Separate by 2+ hours from some antibiotics and thyroid medications; use caution in significant renal impairment.
Oct 21, 2025
Oct 21, 2025
Morning or early afternoon. 1,500–2,000 mg daily (divided doses) for cognitive support. Crosses blood-brain barrier more readily than other forms. Separate 2+ hrs from thyroid meds/antibiotics.
Adaptogen
Energy Support
Focus Enhancement
Mental Clarity
Mood Support
Stress Reduction
Moderate (Some RCTs)
Panax ginseng (Korean/Asian) standardized extract 200–400 mg/day (often 3–7% ginsenosides) for 4–12+ weeks
Morning
May interact with stimulants, antihypertensives, anticoagulants/antiplatelets, and hypoglycemics; can cause insomnia or jitteriness if dosed late or high. Avoid in uncontrolled hypertension; cycle to avoid tolerance.
Sep 24, 2025
Sep 23, 2025
Phospholipid
Focus Enhancement
Mental Clarity
Brain Health
Mood Support
Stress Reduction
Focus & Mental Clarity
Moderate (Some RCTs)
100–300 mg/day phosphatidylserine (often split doses) for 8–12+ weeks
With Food
Generally well tolerated. May have additive effects with anticoagulants/antiplatelets (theoretical). Rare GI upset or insomnia at higher doses; avoid late dosing if sensitive. Historically derived from soy or sunflower; check allergens.
Sep 24, 2025
Sep 23, 2025
AM or lunch. 100–300 mg (split if needed). Pairs with Omega‑3s and Citicoline for clean focus. Avoid late if it affects sleep.
Probiotic
Gut Health
Brain Health
Mood Support
Stress Reduction
Sleep Quality
Gut‑First Optimization
Stress & Sleep
Moderate (Some RCTs)
Strain- and product-specific; commonly 1–10+ billion CFU daily for 4–12 weeks; match strain to outcome
With Food
Generally safe; transient gas/bloating possible. Immunocompromised individuals should consult a clinician. Take 2+ hours away from antibiotics. Strain specificity matters for outcomes.
Sep 24, 2025
Sep 23, 2025
AM with breakfast; 2+ hrs away from antibiotics. Choose strain-matched product for your goal. Reassess after 4–8 weeks; stop if no benefit.
Herbal
Brain Health
Gut Health
Stress Reduction
Mood Support
Energy Support
Moderate (Some RCTs)
500–1,000 mg/day quercetin dihydrate or phytosome forms; often split dosing; consider pairing with vitamin C for absorption
With Food
May interact with certain antibiotics, cyclosporine, and CYP3A4‑metabolized drugs; theoretical antiplatelet effects. GI upset or headache possible; take with food.
Sep 24, 2025
Sep 23, 2025
Adaptogen
Stress Reduction
Energy Support
Focus Enhancement
Mood Support
Mental Clarity
Focus & Mental Clarity
Moderate (Some RCTs)
Standardized extract SHR-5 or WS 1375 providing ~200–400 mg/day rhodiola extract (typically 3% rosavins, 1% salidroside) for 2–8+ weeks
Morning
May have additive effects with stimulants or antidepressants; theoretical interaction with MAOIs and SSRIs. Can cause jitteriness or insomnia at higher doses or late-day dosing. Cycle if tolerance develops. Avoid in bipolar disorder without clinician oversight.
Sep 24, 2025
Sep 23, 2025
Morning on an empty stomach or with light food. 200–400 mg standardized extract. Good on busy or stressful days. Avoid late if alerting.
Trace mineral
Energy Support
Brain Health
Mood Support
Mental Clarity
Moderate (Some RCTs)
100–200 mcg/day selenomethionine; personalize to diet and labs; avoid exceeding UL (~400 mcg/day) from all sources
With Food
May interact with certain chemotherapeutics and antidiabetic medications. Take with food to reduce nausea. Consider total intake including multivitamins and diet (e.g., Brazil nuts).
Sep 24, 2025
Sep 23, 2025
Vitamin/Mineral
Brain Health
Mood Support
Energy Support
Stress Reduction
Sleep Quality
Gut Health
Moderate (Some RCTs)
Vitamin D3 1,000–2,000 IU/day for maintenance; personalize to blood levels. K2 MK‑7 90–120 mcg/day commonly paired.
With Food
Vitamin D can affect calcium metabolism; monitor with thiazide diuretics or in hypercalcemia. K2 may interact with warfarin (vitamin K antagonist). Take fat‑containing meal for absorption. Test and personalize.
Sep 24, 2025
Sep 23, 2025
CNS Stimulant
Mental Clarity
Focus Enhancement
Energy Support
Mood Support
Strong (Multiple RCTs)
100–200 mg per dose, up to ~400 mg/day total for most healthy adults. Avoid within 8–10 hours of bedtime.
Morning
May increase anxiety, heart rate, and blood pressure. Can worsen GERD and GI upset. Potential interactions with stimulants, MAOIs, some antibiotics (e.g., quinolones), clozapine, lithium. Pregnancy: limit total caffeine (~200 mg/day per many guidelines). Individual sensitivity varies significantly.
Sep 24, 2025
Sep 22, 2025
Omega-3
Brain Health
Mood Support
Energy Support
Gut Health
Stress Reduction
Sleep Quality
Mental Clarity
Focus Enhancement
Focus & Mental Clarity
Energy & Mitochondria
Strong (Multiple RCTs)
Combined EPA+DHA 1,000–2,000 mg/day for general brain and cardiometabolic support; higher doses 2,000–4,000 mg/day sometimes used short‑term under clinician guidance
With Food
May increase bleeding risk when combined with anticoagulants or high‑dose NSAIDs; can lower triglycerides and modestly lower blood pressure. GI fishy aftertaste possible; choose enteric‑coated or take with meals. Allergy caution with fish‑derived products. Plant‑based DHA/EPA (algal) is an alternative.
Sep 24, 2025
Sep 23, 2025
Take with a fat-containing meal (breakfast or lunch). Pair with Citicoline/PS for focus days. If burps, use enteric-coated or take at end of meal.
Prebiotic or Fiber
Gut Health
Energy Support
Mood Support
Stress Reduction
5–10 g/day total, split into 1–2 doses; start at 2–3 g/day and increase gradually with adequate water
With Food
Take with 8–16 oz water per dose. Risk of choking/obstruction if taken without sufficient water. Separate from medications by 2+ hours.
Sep 24, 2025
Sep 23, 2025
Energy & Mitochondria
Energy & Mitochondria
Focus & Mental Clarity
Focus & Mental Clarity
Gut‑First Optimization
Gut‑First Optimization