Evidence-Based Supplement Protocols

Supplements for focus, attention, and cognitive performance, from the existing ADHD protocol library.

Supplements for calm, stress resilience, and mood stability from the existing anxiety protocol library.

Treatment tiers, lab targets, and progress tracking for hair recovery from the existing protocol hub.

Lower stress, improve sleep, restore balance

KSM-66 Ashwagandha has been shown in multiple RCTs to reduce serum cortisol by 23-30% over 8 weeks (Chandrasekhar et al., 2012). Magnesium glycinate s

Replenish what weight loss meds deplete

Research shows GLP-1 RA users are at elevated risk for iron depletion and calcium/vitamin D insufficiency due to reduced food intake. The claim that o

Fall asleep faster, sleep deeper, wake refreshed

Magnesium glycinate enhances GABA activity and has been shown to improve sleep quality in RCTs (Abbasi et al., 2012). L-theanine promotes alpha wave r

Sharpen cognition, clear brain fog, sustain attention

Alpha-GPC increases acetylcholine, the neurotransmitter essential for memory and focus (Traini et al., 2013). Omega-3 DHA comprises 40% of brain polyu

Train harder, recover faster, build more

Creatine monohydrate increases phosphocreatine stores, improving high-intensity performance by 10-15% and lean mass gains (Kreider et al., 2017). The

Phase-matched nutrients for hormonal balance

Magnesium supplementation improved PMS symptoms in an open-label study without a control group (Quaranta et al., 2007, PMID 17177579); the authors des

Evidence-based support for low mood and emotional resilience

Saffron extract (28mg/day) showed antidepressant effects equivalent to fluoxetine 20mg in a 2013 meta-analysis of 5 RCTs (Hausenblas et al.). EPA-domi

Clear the fog, sharpen memory, sustain deep work

A systematic review of 6 RCTs in 281 healthy people found creatine may improve short-term memory and reasoning, with conflicting results for attention

Hot flash reduction, bone protection, mood stability

Vitamin D + calcium is essential for preventing the accelerated bone loss of the first 5-7 years post-menopause (USPSTF recommendation). Evening primr

Magnesium · Theanine · Apigenin. The wind-down stack

Magnesium glycinate is the chelated form with the cleanest absorption profile and zero GI burden. It supports GABA-A receptor function and lowers nigh

L-Tyrosine · Caffeine + Theanine · Alpha-GPC. The deep-work stack

L-Tyrosine is the precursor to dopamine and norepinephrine. Supplementation under cognitive stress preserves working memory and reaction time (Jongkee

NMN · Resveratrol · Vitamin D + K2. The foundational stack

NMN (nicotinamide mononucleotide) is a precursor to NAD+. The human trials cited for it measured something narrower than the usual claim: NMN improved

Evidence-graded support alongside a clinician's plan

Omega-3 has the strongest ADHD-specific evidence here: a 2023 meta-analysis of randomised controlled trials examined core ADHD symptoms (PMID 37656283

What the trials actually support for stress and worry

Ashwagandha has the most direct evidence: a systematic review and meta-analysis of randomised controlled trials examined anxiety and stress outcomes (