supplements

my current supplement regimen, including dosages, effects, and supporting research.

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Core Supplements

Calcium

• Dosage: 500 mg
• Why & Effects: Essential for bone health and muscle function; tightly regulated in the body.
• Research: General knowledge on calcium's role in bone health is well-established; see National Institutes of Health (NIH) Calcium Fact Sheet.

Vitamin D3

• Dosage: 2000-4000 IU
• Why & Effects: Essential for bone health and muscle function; aids calcium absorption; half-life weeks.
• Research: General knowledge; see NIH Vitamin D Fact Sheet.

Magnesium

• Dosage: 200-400 mg (as glycinate, taurate, or threonate)
• Why & Effects: Supports muscle function, nerve function, and sleep; variable half-life.
• Research: General knowledge; see NIH Magnesium Fact Sheet.

Zinc

• Dosage: 15-30 mg (as zinc picolinate or glycinate)
• Why & Effects: Supports immune function and wound healing; variable half-life.
• Research: General knowledge; see NIH Zinc Fact Sheet.

Omega 3

• Dosage: 1-2 g (at least 500 mg combined EPA/DHA)
• Why & Effects: Supports heart and brain health; variable half-life.
• Research: General knowledge; see NIH Omega-3 Fact Sheet.

Vitamin B Complex

• Dosage: As labeled on the product
• Why & Effects: Supports energy production and nerve function; variable half-life.
• Research: General knowledge; see NIH Vitamin B Fact Sheets. (and other B vitamins)

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Performance & Cognitive Enhancers

Rhodiola Rosea

• Dosage: 200-300 mg (standardized to 3% rosavins, 1% salidroside)
• Why & Effects: Adaptogen that may reduce stress, fatigue, and enhance mental/physical performance; half-life ~3-6 hours.
• Research:
  • Mechanism: Panossian & Wikman, 2010
  • Fatigue Reduction: Olsson et al., 2009
  • Stress Relief: Darbinyan et al., 2007
  • Pharmacokinetics: Spasov et al., 2000

Creatine HCL

• Dosage: 3-5 g
• Why & Effects: May improve muscle strength and power; half-life ~3 hours.
• Research: Hoffman et al., 2015

Citrulline Malate

• Dosage: 6-8 g
• Why & Effects: May enhance exercise performance via increased nitric oxide production; half-life a few hours.
• Research: Hoffman et al., 2015

Caffeine

• Dosage: 100 mg (~1 cup of coffee)
• Why & Effects: Stimulant that reduces fatigue, enhances alertness, and supports recovery; half-life ~5 hours.
• Research:
  • Absorption & Mechanism: Fredholm et al., 1999
  • Cognitive Effects: Nehlig, 2010
  • Post-Exercise Boost: Pedersen et al., 2008
  • Circadian Alignment: Lovallo et al., 2005

CDP Choline (Citicoline)

• Dosage: 250-500 mg
• Why & Effects: Supports cognitive function by increasing choline and uridine; half-life 60+ hours.
• Research: Silveri et al., 2008

Bacopa Monnieri

• Dosage: 300 mg (assumed, based on 50% bacosides reference)
• Why & Effects: Enhances long-term memory and reduces anxiety; cumulative effects over 4-6 weeks; half-life ~12-36 hours.
• Research:
  • Mechanism: Aguiar & Borowski, 2013
  • Memory Improvement: Stough et al., 2001
  • Anxiety Reduction: Calabrese et al., 2008

Alpha GPC

• Dosage: 300 mg
• Why & Effects: May enhance memory, learning, and focus via increased acetylcholine; half-life a few hours.
• Research:
  • Pharmacokinetics: De Jesus Moreno Moreno, 2003
  • Cognitive Effects: Parker et al., 2011

Phosphatidylserine

• Dosage: 100 mg
• Why & Effects: Supports cognitive function and regulates cortisol; half-life ~6-12 hours.
• Research:
  • Mechanism: Benton et al., 2001
  • Cognitive Effects: Kingsley et al., 2006
  • Cortisol Regulation: Starks et al., 2008

Lion's Mane Mushroom

• Dosage: 500-1000 mg (8:1 extract)
• Why & Effects: Supports nerve growth factor (NGF) production; cumulative effects over 4-8 weeks; half-life unknown.
• Research:
  • Mechanism: Mori et al., 2008
  • Neurogenesis: Ryu et al., 2014
  • Mood Support: Nagano et al., 2010

Huperzine A

• Dosage: 50-100 mcg (cycle 5 days on/2 days off)
• Why & Effects: May improve memory and cognitive function; half-life ~14 hours.
• Research: General knowledge; see [Huperzine A review](https://pubmed.ncbi.nlm.nih.