Every supplement we consider

Best for: Nutritional coverage, Immune support, Healthy aging

Window: Morning

Dose: Conservative daily dose, escalated only if labs or risk support it.

Timing: Take in the morning with food.

Best for: Sleep, Stress, Performance, Nutritional coverage

Window: Evening

Dose: Single evening dose in a better-absorbed form.

Timing: Take in the late afternoon or evening.

Best for: Nutritional coverage, Healthy aging, Immune support

Window: Morning

Dose: Single daily dose with a meal.

Timing: Take in the morning with food.

Best for: Performance, Healthy aging, Cognitive performance, Brain longevity

Window: Morning

Dose: Single daily dose of creatine monohydrate.

Timing: Take in the morning or after training; use the morning window in v1.

Best for: Energy, Nutritional coverage

Window: Morning

Dose: Single morning dose if diet pattern or labs justify it.

Timing: Take in the morning.

Best for: Gut support, Nutritional coverage, Healthy aging

Window: Evening

Dose: Single daily dose with enough water.

Timing: Use in the evening unless medication timing makes that unsafe.

Best for: Performance, Nutritional coverage, Healthy aging

Window: Morning

Dose: Use one serving when food protein intake appears insufficient.

Timing: Use in the morning or post-training; map to the morning window in v1.

Best for: Energy, Nutritional coverage

Window: Morning

Dose: Recommend only when deficiency risk or supportive labs exist.

Timing: Use a separate morning dose and avoid pairing with calcium-heavy items.

Best for: Gut support, Immune support

Window: Morning

Dose: Use only for narrow strain-specific scenarios.

Timing: Take in the morning.

Best for: Sleep

Window: Evening

Dose: Use as a limited, lower-dose evening aid for narrow sleep-timing situations.

Timing: Evening only.

Best for: Stress, Sleep, Cognitive performance

Window: Evening

Dose: Modest daily dose, often used acutely for stress or before sleep wind-down.

Timing: Use in the late afternoon or evening for sleep contexts.

Best for: Sleep

Window: Evening

Dose: Single dose of glycine before bed in small clinical trials.

Timing: About an hour before bed.

Best for: Sleep

Window: Evening

Dose: Modest evening dose; not a high-dose intervention.

Timing: Evening only, away from protein-heavy meals.

Best for: Cognitive performance, Brain longevity

Window: Morning

Dose: Single morning dose; trials commonly use 250–500 mg daily.

Timing: Morning with food.

Best for: Cognitive performance, Performance

Window: Morning

Dose: Acute or daily dose; small trials use 300–600 mg.

Timing: Morning, or pre-cognitive-demand session.

Best for: Cognitive performance, Stress

Window: Morning

Dose: Acute use under cognitive stress; trials use 100–150 mg/kg.

Timing: Morning or 30–60 minutes before a high-demand task.

Best for: Cognitive performance, Brain longevity

Window: Evening

Dose: Daily standardized extract (typically 300 mg); takes 8–12 weeks.

Timing: Evening with food; some users get GI upset on empty stomach.

Best for: Brain longevity, Cognitive performance

Window: Morning

Dose: Daily dose of 100–300 mg; older trials used soy-derived PS.

Timing: Morning with food.

Best for: Healthy aging, Brain longevity

Window: Morning

Dose: 100–200 mg daily with a fat-containing meal.

Timing: Morning with food.

Best for: Joint mobility, Performance

Window: Morning

Dose: 1.5–3 g daily, often split between morning and evening.

Timing: Morning with food; can be split if GI tolerance is an issue.

Best for: Joint mobility, Healthy aging

Window: Morning

Dose: 1500 mg daily (commonly as a single morning dose).

Timing: Morning with food.

Best for: Joint mobility, Healthy aging

Window: Morning

Dose: 800–1200 mg daily, often paired with glucosamine.

Timing: Morning with food.

Best for: Joint mobility, Performance, Healthy aging

Window: Morning

Dose: 10–15 g daily; sometimes paired with vitamin C for synthesis support.

Timing: Morning, or 30–60 minutes before exercise for tendon-loading benefit.

Best for: Healthy aging, Joint mobility, Brain longevity

Window: Morning

Dose: 90–180 mcg daily of MK-7.

Timing: Morning with a fat-containing meal.

Best for: Joint mobility, Healthy aging

Window: Morning

Dose: Standardized extract dose; e.g. 500 mg curcuminoid equivalent twice daily.

Timing: Morning with food; second dose can move to evening if GI permits.

Best for: Immune support, Nutritional coverage

Window: Morning

Dose: 200–500 mg daily; higher doses don't proportionally help and can cause GI upset.

Timing: Morning with food; pair with iron supplementation for absorption.

Best for: Immune support, Nutritional coverage

Window: Evening

Dose: 10–15 mg daily for adequacy; up to 30 mg short-term during a cold. Long-term high doses deplete copper.

Timing: Evening with food; takes the edge off mild GI upset.

Best for: Nutritional coverage

Window: Morning

Dose: 400 mg daily for migraine prevention; far lower (1–2 mg) for general adequacy.

Timing: Morning with food; expect bright-yellow urine — that's harmless.

Best for: Healthy aging, Nutritional coverage

Window: Evening

Dose: 500–600 mg per dose, max 1000 mg/day total from supplements (food + supplement).

Timing: Evening with food; split into two doses if total exceeds 500 mg.

Best for: Nutritional coverage, Brain longevity

Window: Morning

Dose: 400–800 mcg daily for general adequacy; conception planning targets 600–800 mcg.

Timing: Morning.

Best for: Nutritional coverage

Window: Morning

Dose: 1.3–2 mg daily for adequacy; up to 50 mg short-term for PMS protocols. Avoid chronic doses above 100 mg.

Timing: Morning.

Best for: Energy, Nutritional coverage

Window: Morning

Dose: 1–2 mg daily for general adequacy; deficiency contexts (alcohol use, refined-carb diets, post-bariatric) often need much higher.

Timing: Morning.

Best for: Performance

Window: Morning

Dose: 3.2–6.4 g daily, ideally split into 2–4 smaller doses to reduce tingling.

Timing: Morning or pre-training; daily loading matters more than acute timing.

Best for: Performance

Window: Morning

Dose: 6 g L-citrulline or 8 g citrulline malate, 30–60 minutes pre-training.

Timing: Pre-training; map to morning window for the schedule model.

Best for: Performance

Window: Morning

Dose: 300–600 mg dietary nitrate, 2–3 hours pre-event.

Timing: Pre-event timing; map to morning for the schedule.

Best for: Performance, Nutritional coverage

Window: Morning

Dose: Match sodium to sweat losses; 500–1500 mg sodium per hour during prolonged exercise or sauna.

Timing: During or around exercise; or once daily if low-carb (which depletes sodium).

Best for: Healthy aging, Nutritional coverage

Window: Morning

Dose: 500 mg, 2–3 times daily with meals.

Timing: With main meals; not at bedtime.

Best for: Healthy aging, Stress

Window: Morning

Dose: 600–1200 mg daily, split.

Timing: Morning with food.

Best for: Healthy aging

Window: Morning

Dose: 300–600 mg daily on an empty stomach.

Timing: Morning, ideally 30 minutes before food.

Best for: Healthy aging

Window: Morning

Dose: 2 g daily, split with meals containing fat.

Timing: With main meals.

Best for: Healthy aging

Window: Morning

Dose: 600–1200 mg aged garlic extract daily.

Timing: Morning with food.

Best for: Healthy aging

Window: Evening

Dose: General-adequacy doses are 14–16 mg daily. Lipid-modifying doses (1–2 g) require clinician oversight, monitored liver enzymes, and immediate-release form only — sustained-release niacin at gram-scale doses has caused hepatotoxicity and is not recommended.

Timing: Evening with food to mute flushing.

Best for: Healthy aging

Window: Evening

Dose: Standardized to monacolin K; treat exactly as a low-dose statin.

Timing: Evening with food.

Best for: Sleep, Stress

Window: Evening

Dose: 50–100 mg evening; not appropriate alongside serotonergic medication.

Timing: Evening only.

Best for: Stress

Window: Morning

Dose: 200–800 mg daily, started low and titrated.

Timing: Morning on empty stomach.

Best for: Stress

Window: Morning

Dose: 80 mg Silexan once daily.

Timing: Morning with food.

Best for: Sleep, Performance

Window: Evening

Dose: 30 mL concentrate or 240 mL juice, twice daily.

Timing: Evening, plus optional morning dose for recovery contexts.

Best for: Nutritional coverage, Brain longevity

Window: Morning

Dose: Adequate intake is 425 mg (women) / 550 mg (men) daily; most adults under-consume.

Timing: Morning with food.

Best for: Nutritional coverage

Window: Morning

Dose: 150 mcg daily for adequacy. Stay below 1100 mcg/day to avoid thyroid disturbance.

Timing: Morning.

Best for: Nutritional coverage, Immune support

Window: Morning

Dose: 55–100 mcg daily; do not exceed 400 mcg/day chronically.

Timing: Morning.

Best for: Nutritional coverage

Window: Morning

Dose: 1–2 mg daily; pair with zinc supplementation to prevent depletion.

Timing: Morning, separated from zinc by 2 hours if both are taken.

Best for: Nutritional coverage

Window: Morning

Dose: 2 g twice daily for PCOS protocols.

Timing: Morning and evening.

Best for: Healthy aging

Window: Morning

Dose: 40–80 mg total isoflavones daily.

Timing: Morning.

Best for: Gut support, Immune support

Window: Morning

Dose: 10 billion CFU daily.

Timing: Morning, separated from antibiotics by 2 hours.

Best for: Gut support

Window: Morning

Dose: 5–10 billion CFU twice daily.

Timing: Morning and evening.

Best for: Gut support

Window: Morning

Dose: 1 billion CFU daily.

Timing: Morning.

Best for: Gut support

Window: Morning

Dose: 5–10 g daily, started low and titrated; can cause gas at higher doses.

Timing: Morning with food.

Best for: Gut support

Window: Evening

Dose: 5 g daily.

Timing: Evening; well tolerated even in IBS.

Best for: Gut support

Window: Morning

Dose: 180–225 mg twice daily, before meals.

Timing: Morning and evening, before meals.

Best for: Gut support

Window: Morning

Dose: 500 mg–1 g daily.

Timing: Morning, or as needed for nausea.

Best for: Gut support

Window: Morning

Dose: 380–760 mg DGL chewed before meals.

Timing: Before meals.

Best for: Stress, Performance

Window: Morning

Dose: 200–400 mg standardized extract daily.

Timing: Morning; can disturb sleep if taken late.

Best for: Cognitive performance, Brain longevity

Window: Morning

Dose: 500 mg twice daily.

Timing: Morning and early afternoon; can disturb sleep if taken late.

Best for: Healthy aging

Window: Morning

Dose: 100–200 mg daily.

Timing: Morning with food.

Best for: Healthy aging

Window: Morning

Dose: 500–1000 mg standardized extract daily.

Timing: Morning with food.

Best for: Healthy aging

Window: Evening

Dose: 320 mg standardized extract daily.

Timing: Evening with food.

Best for: Performance, Energy

Window: Morning

Dose: 1–2 g daily.

Timing: Morning or pre-training.

Best for: Gut support

Window: Morning

Dose: 10 billion CFU daily.

Timing: Morning.

Best for: Gut support, Immune support

Window: Morning

Dose: 100 million–1 billion CFU daily.

Timing: Morning.

Best for: Immune support, Gut support

Window: Morning

Dose: 1–10 billion CFU daily.

Timing: Morning.

Best for: Sleep, Stress

Window: Evening

Dose: Modest evening dose; human trial data is sparse.

Timing: Evening only.

Best for: Cognitive performance

Window: Morning

Dose: About 1:2 caffeine to L-theanine (e.g. 100 mg caffeine + 200 mg L-theanine).

Timing: Morning only; cut caffeine 8–10 hours before bed.

Best for: Joint mobility

Window: Morning

Dose: 80–200 mg daily.

Timing: Morning with food.

Best for: Nutritional coverage

Window: Morning

Dose: One serving daily of a balanced product without mega-doses.

Timing: Morning with food.

Best for: Performance, Cognitive performance

Window: Morning

Dose: 1–3 g daily; typically split or pre-training.

Timing: Morning or pre-training.

Best for: Performance

Window: Morning

Dose: 0.2–0.3 g per kg bodyweight, 60–180 minutes pre-event.

Timing: Pre-event only; not a daily supplement.

Best for: Performance, Healthy aging

Window: Morning

Dose: 3 g daily, split into doses with meals.

Timing: Morning with food.

Best for: Healthy aging

Window: Morning

Dose: 3–10 mg daily.

Timing: Morning.

Best for: Nutritional coverage

Window: Morning

Dose: Most adults shouldn't supplement preformed vitamin A. RDA can usually be hit by diet.

Timing: Morning with fat-containing meal.

Best for: Nutritional coverage

Window: Morning

Dose: RDA is 15 mg/day. Avoid chronic doses above 268 mg/day.

Timing: Morning with fat-containing meal.

Best for: Nutritional coverage

Window: Morning

Dose: 1000–3000 mg daily.

Timing: Morning with food.

Best for: Nutritional coverage

Window: Morning

Dose: Adequacy is 30 mcg/day. Hair-growth doses (5000–10000 mcg) interfere with several lab tests.

Timing: Morning.

Best for: Healthy aging

Window: Morning

Dose: 5–20 mg ch-OSA daily.

Timing: Morning.

Best for: Gut support

Window: Morning

Dose: 5 g daily; doses up to 30 g have been studied in clinical contexts.

Timing: Morning, away from food.

Best for: Healthy aging

Window: Morning

Dose: 1–6 g daily; use Ceylon, not cassia.

Timing: Morning with food.

Best for: Nutritional coverage

Window: Morning

Dose: 1–3 g daily.

Timing: Morning with food.

Best for: Nutritional coverage

Window: Morning

Dose: 2–5 g daily.

Timing: Morning.

Best for: Nutritional coverage, Healthy aging

Window: Morning

Dose: 1–2 g daily.

Timing: Morning with food.

Best for: Healthy aging, Brain longevity

Window: Morning

Dose: 250–500 mg daily.

Timing: Morning with food.

Best for: Healthy aging, Brain longevity

Window: Morning

Dose: 250–500 mg daily.

Timing: Morning.

Best for: Healthy aging, Brain longevity

Window: Morning

Dose: 10–20 mg daily.

Timing: Morning.

Best for: Healthy aging

Window: Morning

Dose: 150–500 mg daily.

Timing: Morning with fat-containing meal.

Best for: Healthy aging

Window: Morning

Dose: 100–250 mg daily.

Timing: Morning.

Best for: Healthy aging

Window: Morning

Dose: 1–2 mg spermidine daily.

Timing: Morning.

Best for: Immune support, Performance

Window: Morning

Dose: 500–1000 mg daily.

Timing: Morning with food.

Best for: Joint mobility

Window: Morning

Dose: 500 mg twice daily on empty stomach.

Timing: Between meals.

Best for: Healthy aging

Window: Morning

Dose: 200–400 mcg daily.

Timing: Morning with food.

Best for: Healthy aging

Window: Morning

Dose: 100–200 mg daily.

Timing: Morning.

Best for: Energy, Cognitive performance

Window: Morning

Dose: 1 tbsp (15 mL) daily, increased gradually to tolerance.

Timing: Morning, often in coffee.

Best for: Cognitive performance, Brain longevity

Window: Evening

Dose: 1.5–2 g L-threonate daily, providing ~144 mg elemental magnesium.

Timing: Evening; sometimes split.

Best for: Gut support, Performance

Window: Morning

Dose: 10–20 g daily.

Timing: Morning.

Best for: Stress, Immune support, Sleep

Window: Evening

Dose: Alternative-only suggestion, not part of the default core stack.

Timing: Evening or flexible timing if shown at all.

Best for: Stress, Sleep

Window: Evening

Dose: Alternative-only suggestion with stronger safety caveats than the core stack.

Timing: Usually better suited to evening placement.

Best for: Stress

Window: Evening

Dose: Standardized extract dose; limited modern RCT data.

Timing: Evening or flexible if shown at all.

Best for: Cognitive performance, Brain longevity

Window: Morning

Dose: Daily dose of fruiting body extract.

Timing: Morning with food.

Best for: Stress, Energy, Cognitive performance

Window: Morning

Dose: Standardized extract once daily in the morning.

Timing: Morning only; evening dosing can disturb sleep.

Best for: Stress, Sleep

Window: Morning

Dose: Standardized stigma extract once daily.

Timing: Morning with food.

Best for: Joint mobility

Window: Morning

Dose: 100–250 mg standardized extract daily.

Timing: Morning with food.

Best for: Sleep

Window: Evening

Dose: 300–600 mg standardized extract, 30–60 minutes before bed.

Timing: Evening only.

Best for: Stress, Sleep

Window: Evening

Dose: 300–600 mg standardized extract.

Timing: Evening, or under acute stress.

Best for: Sleep, Stress

Window: Evening

Dose: 300–500 mg standardized extract.

Timing: Evening only.

Best for: Stress

Window: Evening

Dose: Use only short-term and only noble-cultivar root; not appropriate as a daily supplement.

Timing: Evening only.

Best for: Healthy aging

Window: Morning

Dose: 20–40 mg standardized extract daily.

Timing: Morning.

Best for: Stress

Window: Morning

Dose: 20–40 mg standardized extract daily.

Timing: Morning.

Best for: Energy, Stress

Window: Morning

Dose: 300–800 mg standardized extract daily.

Timing: Morning only.

Best for: Cognitive performance, Energy

Window: Morning

Dose: 200–400 mg standardized extract daily.

Timing: Morning only; can disturb sleep if taken late.

Best for: Stress, Healthy aging

Window: Morning

Dose: 500–1500 mg daily.

Timing: Morning.

Best for: Performance, Energy

Window: Morning

Dose: 1–3 g daily of standardized extract.

Timing: Morning; pre-training also studied.

Best for: Energy, Stress

Window: Morning

Dose: 1.5–3 g daily.

Timing: Morning.

Best for: Healthy aging

Window: Morning

Dose: 200–400 mg twice daily.

Timing: Morning and afternoon, before meals.

Best for: Performance

Window: Morning

Dose: 300–600 mg standardized extract daily.

Timing: Morning with food.

Best for: Performance

Window: Morning

Dose: Most testosterone studies show no meaningful effect; libido evidence is mixed.

Timing: Morning.