My Nootropic Stack

A comprehensive breakdown of my daily supplement stack, focusing on cognitive enhancement, physical performance, and managing inflammation (particularly for Ankylosing Spondylitis, which I have suffered from since age 23). This stack has been designed for optimal absorption and timing.

Morning Protocol

I start my day with bone broth on an empty stomach, allowing 15-20 minutes before my morning shake. Bone broth provides collagen, minerals, and supports gut health. I don't necessarily do this daily, as sometimes I don't have the bone broth available.

Morning (8-9am)

• Whey Protein (20g): Essential amino acids for muscle maintenance
• Creatine (5g): For both cognitive and physical performance
• Lion's Mane (500-1000mg): Enhances cognitive function (memory)
• Vitamin D3 (10,000 IU): Essential vitamin, important for dealing with inflammation
• Fish Oil (2-3g): Anti-inflammatory Omega-3s, taken with D3 for absorption
• Alpha GPC (300mg): Highly bioavailable choline source for brain function. This should be cycled and not taken daily. Try 2x a week

Coffee follows at around 10-11am, providing sustained mental clarity through the afternoon. For coffee, I brew my own espressos and prefer to consume either the shot itself, or mix into a long black. I avoid cold brew at all costs, and I only drink black coffee.

Early Afternoon (12-1pm)

• NAC (600mg): Taken on empty stomach, 2 hours after coffee

Supports antioxidant production and liver health. Detox the stress away. Spacing from coffee prevents interaction with caffeine

Afternoon (with meal)

• CoQ10 (200mg): Energy production and antioxidant support
• Curcumin (1000-1500mg with black pepper): Strong anti-inflammatory support

Evening (1-2 hours before bed)

• Glycine (3g): Supports sleep quality
• Magnesium Glycinate (400mg): Enhanced absorption form for sleep and recovery
• Nose Strip: While not a supplement, improved breathing for sleep is a must.

Notes on Bioavailability

Bioavailability has been a key consideration in selecting these supplements. For example:

• Fish Oil is in triglyceride form for superior absorption
• Curcumin includes black pepper extract, increasing absorption by up to 2000%
• Magnesium Glycinate offers better absorption than oxide forms
• Vitamin D3 is taken with fish oil as it's fat-soluble
• Alpha GPC is one of the most bioavailable choline forms

Product Selection

I use:

• Thorne D3/K2 or Life Extension D3/K2
• Nordic Naturals Ultimate Omega
• Real Mushrooms Lion's Mane
• Nootropics Depot Alpha GPC
• NOW NAC
• Qunol Ultra CoQ10 or Life Extension Super Ubiquinol
• Nootropics Depot Curcumin + Piperine
• NOW Glycine Powder
• Pure Encapsulations Magnesium Glycinate

Timing Considerations

This schedule is designed to:

• Maximize absorption of each supplement
• Prevent negative interactions
• Time energizing supplements earlier, calming ones later
• Work with natural circadian rhythm
• Space supplements to prevent overwhelming digestive system