SharpStacks

Supplement stacks for miscalibrated systems. No affiliate links. No wellness fluff. What works, why it works, and when not to use it.

This isn't about optimization. It's about correction. You're not broken—you're running the wrong protocol for your current state.

Every stack here answers one question: What system is out of balance, and what nudges it back without wrecking something else?

Focus & Cognitive Enhancement

Stacks for attention, clarity, and mental endurance.

What's your failure mode?

Baseline Focus Stack

Daily Low risk Foundational

Clearer thinking, sustained attention, fewer "mental dropouts."

Compound	Dose	Timing
Caffeine (low dose)	50–100 mg	Morning
L-Theanine	100–200 mg	With caffeine
Creatine Monohydrate	3–5 g	Any time
Omega-3s (EPA/DHA)	1–2 g combined	With food

Why this works

Smooth stimulation + neuronal energy + long-term cognitive support. Caffeine and theanine balance each other. Creatine fuels ATP in the brain. Omega-3s maintain membrane fluidity over time.

Tradeoff: Subtle. Won't feel "sharp" immediately, but stacks well with everything else. This is the base layer.

Deep Work Stack

Task-bound Dopamine-heavy

Long writing/coding sessions, analytical work.

Compound	Dose	Timing
Citicoline (CDP-Choline)	250–500 mg	Morning
L-Tyrosine	500–1,000 mg	Empty stomach
Rhodiola Rosea	200–400 mg (3% rosavins)	Morning
Caffeine (optional)	50–100 mg	As needed

Why this works

Dopamine + acetylcholine support under cognitive load. Tyrosine replenishes dopamine precursors. CDP-Choline feeds acetylcholine synthesis. Rhodiola reduces perceived effort and mental fatigue.

Tradeoff: Can feel "wired" if overstacked or used daily without breaks. Cycle this one.

Don't stack with

MAOIs (dangerous interaction with tyrosine). Avoid daily use for more than 2–3 weeks without a break.

Racetam Core Stack

Precision mode Gray-zone compounds

Verbal fluency, mental clarity, pattern recognition.

Compound	Dose	Timing
Piracetam	1,600–2,400 mg	Morning, split OK
Choline source (Alpha-GPC or CDP)	300–600 mg	With piracetam
Magnesium L-Threonate	1–2 g	Evening preferred

Why this works

Classic nootropic triangle. Piracetam modulates AMPA receptors and improves interhemispheric communication. Choline prevents depletion headaches and enhances the effect. Magnesium threonate crosses the BBB and supports long-term synaptic function.

Tradeoff: Non-responders exist (~30%). Headaches if choline is mis-dosed. Start low, titrate up.

Note

Racetams are legal but unregulated in most countries. Not available in retail stores. One choline source at a time.

Stress-Resilient Focus Stack

For anxious focus Cortisol management

Focus despite anxiety, noise, or sleep debt.

Compound	Dose	Timing
Ashwagandha (KSM-66 or Sensoril)	300–600 mg	Morning or evening
L-Theanine	200 mg	As needed
Phosphatidylserine	200–300 mg	Morning
Caffeine (optional)	50–100 mg	Low dose only

Why this works

Cortisol management → cognitive consistency. Ashwagandha blunts the stress response. PS supports membrane integrity and lowers cortisol. Theanine smooths the edges without sedation.

Tradeoff: Slight emotional flattening for some. Ashwagandha can cause apathy with extended use. Cycle it.

Executive Function Stack

Task initiation Slow build

Planning, decision-making, task initiation.

Compound	Dose	Timing
Uridine Monophosphate	150–300 mg	Morning
CDP-Choline	250–500 mg	Morning
DHA	1 g	With food
B-Complex (active forms)	Low/moderate	Morning

Why this works

Synaptic support + frontal-lobe bias. Uridine + DHA + choline is the "Mr. Happy Stack" for a reason—it supports phospholipid synthesis and dopamine receptor density. B-vitamins as cofactors.

Tradeoff: Slow burn. More "mental organization" than stimulation. Takes weeks to feel.

Fast-Acting Focus (Acute)

Right now Occasional use

You need to lock in now.

Compound	Dose	Timing
Caffeine	75–150 mg	Now
L-Theanine	150–300 mg	With caffeine
Lion's Mane (fruiting body)	500–1,000 mg	With or before

Why this works

Simple, predictable, fast. Caffeine + theanine is the most reliable acute nootropic combo that exists. Lion's Mane adds NGF support and a subtle clarity boost.

Tradeoff: Acute only. Don't stack repeatedly all day. This is not a lifestyle—it's a tool.

Low-Stimulation Clarity Stack

No caffeine Slow build

Focus without jitters or heart-rate rise.

Compound	Dose	Timing
Lion's Mane	1–2 g	Morning
Bacopa Monnieri	300 mg (55% bacosides)	With food
Magnesium L-Threonate	1–2 g	Evening

Why this works

Calm clarity, memory bias. Lion's Mane promotes NGF. Bacopa enhances memory consolidation. Mag-threonate supports synaptic plasticity. Zero stimulant load.

Tradeoff: Takes weeks. Zero "pop." If you need to feel something today, this isn't it.

Note

Bacopa can cause GI upset if taken without food. Some report fatigue initially—this usually resolves.

Focus Stack Guardrails

Cycle stimulatory stacks (dopamine-heavy, racetams). 5 days on, 2 off. Or 3 weeks on, 1 week off.
One choline source at a time. More is not better.
Sleep debt caps returns—don't fight biology with dosage creep.
If you're adding caffeine to everything, you're masking a different problem.

Sleep & Recovery

Stacks for falling asleep, staying asleep, and actually recovering.

What's broken?

Foundational Sleep Stack

Nightly Low risk Boring on purpose

Consistent sleep quality, fewer wake-ups.

Compound	Dose	Timing
Magnesium Glycinate (or Threonate)	200–400 mg elemental	30–60 min before bed
Glycine	3–5 g	Before bed
Melatonin (low-dose)	0.3–1 mg	30 min before bed

Why this works

Lowers core body temp, smooths sleep onset, supports sleep architecture. Glycine is underrated—it drops core temp and improves sleep quality. Magnesium relaxes. Melatonin at low doses signals timing without sedation.

Tradeoff: Melatonin misuse ruins this stack. Higher doses don't work better—they fragment sleep and cause grogginess. Lower is better. 0.3mg often outperforms 5mg.

Overactive Mind Stack

Racing thoughts Non-sedating

Can't shut your brain off.

Compound	Dose	Timing
L-Theanine	200–400 mg	Evening
Ashwagandha (Sensoril preferred)	125–250 mg	Evening
Magnesium Glycinate	200 mg	Before bed

Why this works

Reduces cognitive chatter without sedation. Theanine increases alpha waves—the "calm alert" state that precedes sleep. Ashwagandha (Sensoril specifically) reduces cortisol and mental hyperactivity. Magnesium supports GABA function.

Tradeoff: Emotional flattening if overused. Ashwagandha can dull affect with extended use. Use as-needed, not forever.

Cortisol Control Stack

3am wake-ups Wired but tired

Early-morning wake-ups, wired-but-tired.

Compound	Dose	Timing
Phosphatidylserine	200–400 mg	Evening, with dinner
Ashwagandha	300 mg	Evening
Glycine	3 g	Before bed

Why this works

Cortisol downshift → longer sleep window. PS blunts the cortisol spike that causes 3am wake-ups. Ashwagandha lowers baseline cortisol. Glycine supports sleep depth.

Tradeoff: Too much PS can feel "flat" the next day. Start with 200mg.

Sleep Architecture & Recovery Stack

Non-restorative sleep Slow build

You sleep, but it's not restorative.

Compound	Dose	Timing
Magnesium L-Threonate	1–2 g	Evening
Apigenin	25–50 mg	Before bed
Omega-3s (DHA-heavy)	1 g	With dinner

Why this works

Deep + REM bias, neurological recovery. Mag-threonate supports synaptic pruning. Apigenin is a mild anxiolytic that improves sleep depth. DHA supports neuronal membrane health.

Tradeoff: Subtle. Requires consistency. Don't expect overnight results.

Acute Shutdown Stack

Occasional use only Emergency tool

Late night, high stimulation, must sleep.

Compound	Dose	Timing
Magnesium Glycinate	300–400 mg	Now
Glycine	5 g	Now
L-Theanine	200 mg	Now
Melatonin (optional)	≤0.5 mg	Now

Why this works

Fast parasympathetic tilt without heavy sedation. High-dose glycine drops core temp quickly. Magnesium and theanine calm the nervous system. Melatonin signals "it's time" without knocking you out.

Tradeoff: Don't normalize emergency tools. If you need this regularly, something upstream is broken.

Sleep Stack Guardrails

No strong GABAergics. This is a hard line. Dependency creep is real and brutal.
Melatonin is a timing hormone, not a sedative. More is not better.
Stack selection > stack size. Most sleep issues are mismatch, not deficiency.
If nothing works, the problem isn't supplements—it's light, stress, or caffeine timing.

Mood & Emotional Regulation

Stacks for restoring signal, range, and stability—not forced positivity.

What's off?

Baseline Mood Stability Stack

Daily floor Foundational

Emotional flatness, low resilience, subtle burnout.

Compound	Dose	Timing
Omega-3s (EPA-forward)	1–2 g EPA	With food
Magnesium Glycinate or Threonate	200–400 mg elemental	Evening
Vitamin D3	1,000–2,000 IU	With fat, morning
Creatine Monohydrate	3–5 g	Any time

Why this works

Neuronal membrane health + energy availability. EPA has direct anti-inflammatory effects on brain tissue. Magnesium supports hundreds of enzymatic processes. D3 deficiency correlates strongly with mood dysfunction. Creatine provides ATP buffering for neurons under load.

Tradeoff: Slow burn. This fixes the floor, not the ceiling. Don't expect to feel different in a week.

Dopamine-Support / Anhedonia Stack

Reward system Cycle recommended

Motivation loss, reward blindness, "nothing hits."

Compound	Dose	Timing
L-Tyrosine	500–1,000 mg	Morning, empty stomach
Uridine Monophosphate	150–300 mg	Morning
CDP-Choline	250–500 mg	Morning
DHA	1 g	With food

Why this works

Dopaminergic tone + synaptic rebuilding. Tyrosine is the precursor to dopamine. Uridine + DHA + choline (the "Mr. Happy Stack") supports phospholipid synthesis and dopamine receptor density. This rebuilds capacity rather than forcing output.

Tradeoff: Can feel flat if you're overstimulated elsewhere (caffeine, chronic stress). This stack assumes you've removed the noise first.

Irritability / Low Frustration Tolerance Stack

Neural noise Quick-acting

Snappy, reactive, emotionally brittle.

Compound	Dose	Timing
Magnesium Glycinate	300–400 mg	Morning and/or evening
L-Theanine	200–400 mg	As needed
Taurine	1–2 g	Morning or afternoon
Ashwagandha (Sensoril) — optional	125–250 mg	Evening

Why this works

Lowers neural noise and sympathetic overdrive. Magnesium calms excitatory signaling. Theanine promotes alpha waves. Taurine is inhibitory and stabilizing. Ashwagandha blunts cortisol spikes that drive reactivity.

Tradeoff: Too much = emotional dulling. You want to smooth the edges, not flatten yourself.

Serotonin-Tone / Emotional Range Stack

Subtle modulation Slow build

Emotional numbness, muted affect, low warmth.

Compound	Dose	Timing
Bacopa Monnieri	300 mg (55% bacosides)	With food
Saffron Extract	28–30 mg	Morning
Magnesium L-Threonate	1–2 g	Evening
B-Complex (active forms)	Low dose	Morning

Why this works

Subtle serotonin modulation without blunt-force tactics. Saffron has solid evidence for mild mood support—it's one of the few "feel better" compounds that isn't stimulating. Bacopa supports serotonin and memory. Threonate crosses the BBB. B-vitamins as cofactors.

Tradeoff: Takes weeks. No acute "lift." This is for people who want their emotional range back, not a hit of good feeling.

Note

Bacopa can cause fatigue initially and GI upset without food. Saffron should not be combined with SSRIs without medical oversight.

Stress-Adaptive / Mood Resilience Stack

Cortisol-driven swings Timing-sensitive

Mood swings tied to stress load, decision fatigue.

Compound	Dose	Timing
Rhodiola Rosea	200–400 mg (3% rosavins)	Morning only
Phosphatidylserine	200–300 mg	Afternoon/evening
Glycine	3 g	Evening
Omega-3s	1 g EPA/DHA	With food

Why this works

Cortisol management → emotional consistency. Rhodiola is adaptogenic—it flattens the stress curve without sedation. PS blunts cortisol. Glycine calms the evening transition. Omega-3s maintain membrane fluidity under stress.

Tradeoff: Rhodiola too late = sleep interference. Morning only, no exceptions.

Mood Stack Guardrails

Mood issues are often SIGNAL problems, not deficits. Fix the interference first.
Remove suppressors before adding stimulators. Caffeine, alcohol, sleep debt, chronic stress—these cap your ceiling.
One axis at a time: dopamine, serotonin, cortisol, or baseline stability. Don't shotgun.
If everything feels muted, audit your inputs before blaming your chemistry.
Stack choice should match the day you're mismatched to—not a permanent identity.

Energy / Fatigue

Not preworkout. Root-cause energy. Stop mistaking stimulation for capacity.

What's the pattern?

Foundational Energy / Mito Stack

Daily floor Mitochondrial

General fatigue, low stamina, "running on fumes."

Compound	Dose	Timing
Creatine Monohydrate	3–5 g	Any time
CoQ10 (Ubiquinol preferred)	100–200 mg	With fat, morning
Magnesium (Glycinate or Threonate)	200–400 mg elemental	Evening
B-Complex (active forms)	Low dose	Morning

Why this works

ATP buffering + electron transport chain support + enzymatic cofactors. Creatine is the most underrated energy supplement—it's not just for muscles. CoQ10 is essential for mitochondrial function and declines with age. Magnesium is involved in 300+ enzymatic reactions. B-vitamins are required for energy metabolism.

Tradeoff: No buzz. This fixes capacity, not alertness. If you want to feel wired, this isn't it. If you want to stop feeling depleted, this is the foundation.

Stimulant Debt / Adrenal Recovery Stack

Wired-tired Cortisol reset

Wired-tired, caffeine dependence, afternoon crash despite stimulants.

Compound	Dose	Timing
Ashwagandha (KSM-66 or Sensoril)	300–600 mg	Morning or evening
Phosphatidylserine	200–300 mg	Afternoon/evening
Magnesium Glycinate	300 mg	Evening
Glycine	3 g	Evening

Why this works

Cortisol normalization → energy consistency. If you're wired-tired, your HPA axis is dysregulated. Ashwagandha blunts excessive cortisol. PS prevents the evening cortisol spike that fragments sleep. Magnesium and glycine support recovery. This stack is about debt repayment, not more borrowing.

Tradeoff: Too much calming can feel flat initially. That flatness is your nervous system recalibrating—don't fight it with more stimulants.

Pair with

Caffeine reduction. This stack won't work if you're still pounding 400mg of caffeine daily. Taper down while you rebuild.

Midday Crash / Glucose & Stress Stability Stack

2-4pm crash Timing-sensitive

Reliable 2–4pm energy drop.

Compound	Dose	Timing
L-Tyrosine	500–1,000 mg	Early afternoon, empty stomach
Rhodiola Rosea	200–300 mg (3% rosavins)	Morning or early afternoon
Chromium Picolinate	200 mcg	With lunch
Omega-3s	1 g EPA/DHA	With food

Why this works

Dopamine + stress handling + glucose control. The 2pm crash is usually a combination of post-lunch glucose dysregulation and dopamine depletion from morning demands. Tyrosine replenishes dopamine precursors. Rhodiola reduces perceived fatigue. Chromium supports glucose stability. Omega-3s reduce inflammation that contributes to brain fog.

Tradeoff: Rhodiola too late = sleep disruption. Don't take it after 2pm. If the crash persists, look at your lunch composition—high glycemic meals guarantee a crash.

Low-Stimulation Clean Energy Stack

No caffeine Mitochondrial

Need energy without heart-rate spike or anxiety.

Compound	Dose	Timing
Acetyl-L-Carnitine (ALCAR)	500–1,000 mg	Morning
Alpha-Lipoic Acid	300–600 mg	Morning, empty stomach
Creatine	3 g	Any time
Magnesium L-Threonate	1–2 g	Evening

Why this works

Fatty-acid transport + mitochondrial efficiency. ALCAR shuttles fatty acids into mitochondria for energy production and has nootropic effects. ALA is a potent antioxidant that supports mitochondrial function. Creatine provides ATP buffering. Threonate supports brain energy without stimulation.

Tradeoff: Subtle. Works best with consistency over weeks. ALCAR can be mildly stimulating for some—start at 500mg if you're sensitive.

Note

ALA can lower blood sugar. If you're diabetic or on glucose-lowering medications, monitor carefully.

Acute But Non-Degenerative Energy Stack

Occasional use Balanced stimulation

Occasional push without borrowing tomorrow's energy.

Compound	Dose	Timing
Caffeine	50–100 mg	As needed
L-Theanine	100–200 mg	With caffeine
Taurine	1–2 g	With caffeine
Citicoline (optional)	250 mg	With caffeine

Why this works

Smooth alertness without sympathetic overload. Caffeine provides the push. Theanine prevents the jitters. Taurine is inhibitory and protects against overstimulation. Citicoline adds focus without additional stimulation. This is caffeine done right.

Tradeoff: Still a loan. Don't make it daily. If you need this every day, you have an energy debt—address the root cause instead of financing it.

Energy Debugging Rules

If caffeine works LESS over time → you have stimulant debt, not fatigue. Taper and rebuild.
If rest doesn't restore energy → mitochondrial or chronic stress issue. Fix the machinery.
If energy crashes predictably → glucose + cortisol dysregulation, not motivation. Time and composition matter.
Add capacity first. Add stimulation last. Most people have this backwards.
Energy is an output, not an input. If you're constantly low, something upstream is broken.

Stress / Resilience

Stacks for rebuilding stress tolerance, normalizing cortisol rhythms, and restoring adaptive capacity.

What's the pattern?

Foundational Stress Resilience Stack

Daily floor Foundational

Chronic baseline stress, reduced emotional bandwidth.

Compound	Dose	Timing
Magnesium Glycinate or Threonate	300–400 mg elemental	Evening
Omega-3s (EPA/DHA)	1–2 g combined	With food
Creatine Monohydrate	3–5 g	Any time
Vitamin D3	1,000–2,000 IU	With fat, morning

Why this works

Nervous-system stability + cellular energy buffering. Magnesium calms excitatory signaling. Omega-3s reduce neuroinflammation. Creatine provides ATP buffering under stress. D3 deficiency correlates with impaired stress response. This is infrastructure—nothing fancy, nothing acute.

Tradeoff: Slow, quiet, non-stimulating. You won't feel this working—you'll feel worse when you stop.

HPA Axis Normalization Stack

Cortisol rhythm Evening-weighted

Dysregulated cortisol—wired at night, tired in morning.

Compound	Dose	Timing
Ashwagandha (Sensoril preferred)	125–250 mg	Evening
Phosphatidylserine	200–400 mg	Evening
Glycine	3 g	Before bed
Magnesium Glycinate	200 mg	Evening

Why this works

Cortisol downshift and rhythm correction. The HPA axis should produce cortisol in the morning and taper by evening. If yours is inverted, you're wired when you should be winding down. Ashwagandha (Sensoril specifically) lowers evening cortisol. PS blunts the nighttime spike. Glycine and magnesium support the transition to rest.

Tradeoff: Overuse may feel emotionally muted. Ashwagandha in particular can dull affect if taken indefinitely. Cycle it—6-8 weeks on, 2 weeks off.

Burnout / Adaptive Capacity Stack

Exhaustion Cycle required

Stress no longer produces action—only exhaustion.

Compound	Dose	Timing
Rhodiola Rosea	200–400 mg (3% rosavins)	Morning only
Eleuthero (Siberian Ginseng)	300–600 mg	Morning
B-Complex (active forms)	Low dose	Morning
Omega-3s	1 g EPA/DHA	With food

Why this works

Restores stress-response range rather than blunting it. Burnout isn't too much stress response—it's a depleted one. Rhodiola and Eleuthero are true adaptogens: they restore the ability to respond appropriately to stressors. B-vitamins support neurotransmitter synthesis. Omega-3s reduce inflammatory load.

Tradeoff: Must be cycled. Daily forever defeats the point—adaptogens are meant to restore capacity, not become permanent crutches. 4-6 weeks on, 2 weeks off.

Timing note

Both Rhodiola and Eleuthero can be mildly stimulating. Morning only—never after 2pm. If you're still wired at night, drop the Eleuthero first.

Nervous System Recovery Stack

Hypervigilance Parasympathetic

Hypervigilance, irritability, slow recovery after stress.

Compound	Dose	Timing
L-Theanine	200–400 mg	As needed / evening
Taurine	1–2 g	Afternoon / evening
Magnesium L-Threonate	1–2 g	Evening
Apigenin	25–50 mg	Before bed

Why this works

Parasympathetic reinforcement + neural quieting. If your nervous system is stuck in "on," you need to train it to downshift. Theanine promotes alpha waves. Taurine is inhibitory and calming. Mag-threonate crosses the BBB and supports GABA. Apigenin is a mild anxiolytic that aids the transition to rest.

Tradeoff: Too much = reduced drive. You want to be able to relax, not lose your edge entirely. Titrate to effect.

Long-Term Stress Hardening Stack

Durability Slow build

Need durability, not calm. Building future tolerance.

Compound	Dose	Timing
Creatine	3–5 g	Any time
CoQ10 (Ubiquinol)	100–200 mg	With fat, morning
Acetyl-L-Carnitine	500–1,000 mg	Morning
DHA	1 g	With food

Why this works

Mitochondrial capacity + neuronal resilience under load. This isn't about feeling better today—it's about being harder to break tomorrow. Creatine and CoQ10 support cellular energy production. ALCAR enhances mitochondrial efficiency. DHA maintains membrane integrity. These compounds build the hardware that lets you handle more.

Tradeoff: No immediate relief. This is an investment that pays off over months, not days. If you need acute help, look elsewhere first.

Stress Stack Principles

Blunting stress ≠ fixing stress. Numbing the signal doesn't repair the system.
Resilience is capacity, not numbness. The goal is to respond appropriately, not to feel nothing.
If calm requires constant supplementation, the system is still broken. Supplements support repair—they don't replace it.
Stress repair happens on a timeline, not a dose curve. You can't rush adaptation.
Cycle adaptogens. Permanent crutches defeat the purpose of building resilience.

Gut–Brain / Inflammation

Stacks for repairing the interface between digestion, immunity, and mood/energy signaling.

What's the pattern?

Foundational Gut Integrity Stack

Daily floor Barrier repair

General inflammation, food sensitivity, vague "off" feeling.

Compound	Dose	Timing
L-Glutamine	5–10 g	Empty stomach, morning
Zinc Carnosine	75–150 mg	With food
Omega-3s (EPA/DHA)	1–2 g combined	With food
Magnesium Glycinate	200–400 mg	Evening

Why this works

Supports intestinal lining + reduces inflammatory signaling. L-Glutamine is the primary fuel for enterocytes (gut lining cells). Zinc Carnosine has direct evidence for gut barrier repair. Omega-3s reduce systemic inflammation. Magnesium supports motility and relaxation. This is infrastructure—fix the barrier before chasing downstream symptoms.

Tradeoff: Subtle, requires weeks of consistency. You won't feel this acutely—you'll notice when the vague "off" feeling lifts.

Microbiome Support / Butyrate Stack

Digestion Ramp slowly

IBS-adjacent symptoms, inconsistent digestion, brain fog after meals.

Compound	Dose	Timing
Sodium Butyrate or Tributyrin	300–600 mg	With meals
Resistant Starch (potato starch or similar)	10–20 g	Build up slowly
Probiotic (multi-strain)	Low CFU to start	Morning, empty stomach
Inulin or PHGG	5 g	Build up slowly

Why this works

Butyrate = fuel for colon cells + anti-inflammatory signaling to the brain. Short-chain fatty acids (especially butyrate) are produced when gut bacteria ferment fiber. If your microbiome is depleted, you can supplement directly while rebuilding. Resistant starch and prebiotic fiber feed the bacteria that produce butyrate naturally. Probiotics reseed—but they're signals, not permanent residents.

Tradeoff: Gas and bloating if ramped too fast. Start low on fiber and resistant starch—your gut bacteria need time to adapt. If it's miserable, you went too fast.

Note

PHGG = partially hydrolyzed guar gum. It's better tolerated than inulin for most people. If inulin causes distress, switch.

Systemic Inflammation Reduction Stack

Whole-body Anti-inflammatory

Chronic aches, low energy, inflammatory mood drag.

Compound	Dose	Timing
Curcumin (bioavailable form)	500–1,000 mg	With fat
Omega-3s (EPA-forward)	1–2 g EPA	With food
Quercetin	500 mg	With food
Magnesium L-Threonate	1–2 g	Evening

Why this works

Lowers neuroinflammation → clearer cognition and steadier mood. Curcumin is one of the most potent natural anti-inflammatories, but bioavailability matters—look for phytosome, Meriva, or Longvida forms. EPA directly competes with pro-inflammatory arachidonic acid. Quercetin has anti-inflammatory and mild antihistamine effects. Threonate gets magnesium into the brain where it can calm neuroinflammation.

Tradeoff: Curcumin can blunt training adaptation if overused. Inflammation is part of the muscle-building signal—if you're training hard, don't take curcumin around workouts. Save it for non-training days or evening use.

Note

Standard curcumin powder is poorly absorbed. Don't waste money on cheap turmeric capsules—get a bioavailable form or skip it entirely.

Gut–Brain Signaling / Mood Support Stack

Vagus nerve Mood-digestion link

Anxiety or low mood that tracks with digestion.

Compound	Dose	Timing
Probiotic (B. longum, L. rhamnosus strains)	Per product	Morning, empty stomach
L-Theanine	200 mg	As needed
Glycine	3 g	Evening
Omega-3s	1 g EPA/DHA	With food

Why this works

Vagus-nerve and immune-mediated mood effects. Specific probiotic strains (B. longum 1714, L. rhamnosus JB-1) have research showing mood benefits via gut-brain signaling. Theanine calms without sedation. Glycine supports inhibitory neurotransmission. Omega-3s reduce the inflammatory load that contributes to mood dysfunction. If your mood reliably worsens when your gut is off, this is the lever.

Tradeoff: Probiotic effects are highly individual and slow. What works for one person does nothing for another. Give it 4-6 weeks before judging, and don't expect miracles.

Elimination & Repair Phase Stack

Short-term Reset protocol

Suspected food-driven inflammation or dysbiosis.

Compound	Dose	Timing
L-Glutamine	10 g	Empty stomach, AM and PM
Zinc Carnosine	150 mg	With food
Omega-3s	2 g EPA/DHA	With food
Digestive Enzymes (broad-spectrum)	Per product	With meals

Why this works

Reduce antigen load while repairing barrier function. If you suspect food-driven inflammation, you need to reduce the immune trigger (undigested proteins crossing a leaky barrier) while healing the gut lining. High-dose glutamine accelerates repair. Zinc Carnosine protects and heals. Digestive enzymes break down food more completely, reducing the antigen load. This pairs with an elimination diet—the stack supports the process.

Tradeoff: This is a phase, not a lifestyle. Run this for 4-8 weeks while identifying trigger foods, then transition to the Foundational stack for maintenance. Permanent high-dose protocols aren't the goal.

Pair with

An elimination diet. This stack supports repair, but if you keep eating foods that damage the barrier, you're just running in place.

Gut-Brain Principles

Inflammation masquerades as depression, fatigue, and anxiety. If nothing else works, look here.
Fix the barrier before chasing neurotransmitters. A leaky gut means constant immune activation—no stack overcomes that.
Probiotics are signals, not cures. They can help, but they're not magic bullets and effects are highly individual.
If mood improves when digestion stabilizes, you found the lever. Pay attention to the correlation.
Ramp fiber slowly. Your microbiome needs time to adapt—rushing causes misery.

Recovery / Sobriety Support

Stacks for stabilizing the nervous system, restoring reward signaling, and rebuilding trust with baseline.

Where are you?

Foundational Recovery Stack

Daily Non-negotiable Infrastructure

Nervous system stabilization, emotional volatility, fatigue.

Compound	Dose	Timing
Magnesium Glycinate or Threonate	300–400 mg elemental	Evening
Omega-3s (EPA-forward)	1–2 g EPA	With food
Creatine Monohydrate	3–5 g	Any time
B-Complex (active forms)	Low dose	Morning

Why this works

Energy buffering + membrane repair + neurotransmitter synthesis. Substance use depletes magnesium, B-vitamins, and omega-3s. Creatine supports ATP availability in neurons under recovery stress. This is the foundation everything else builds on.

Tradeoff: No "feel." This is infrastructure, not relief. You won't notice it working—you'll notice when you stop.

Dopamine Repair / Anhedonia Stack

PAWS-focused Cycle recommended

Flat reward system, motivation collapse, "life feels gray."

Compound	Dose	Timing
L-Tyrosine	500–1,000 mg	Morning, empty stomach
Uridine Monophosphate	150–300 mg	Morning
CDP-Choline	250–500 mg	Morning
DHA	1 g	With food

Why this works

Supports dopamine tone + synaptic rebuilding without spikes. This is the "Mr. Happy Stack" applied to PAWS. Tyrosine provides precursor material. Uridine + DHA + choline rebuild receptor density and membrane integrity. Restoration, not replacement.

Tradeoff: Overuse can feel emotionally hollow. Cycle intelligently—5 days on, 2 off, or 3 weeks on, 1 week off.

Anxiety & Nervous System Calm Stack

Early sobriety No GABAergics

Early sobriety anxiety, hypervigilance, agitation.

Compound	Dose	Timing
L-Theanine	200–400 mg	As needed
Taurine	1–2 g	Morning or afternoon
Magnesium Glycinate	200 mg	As needed
Ashwagandha (Sensoril) — optional	125–250 mg	Evening

Why this works

Parasympathetic tilt without GABAergic dependence. Theanine promotes calm without sedation. Taurine is inhibitory and stabilizing. Magnesium supports GABA function indirectly. Ashwagandha blunts cortisol. None of these create new dependencies.

Tradeoff: Too much = emotional blunting. Respect the dose. You want the edge off, not the whole blade.

Why no strong GABAergics

This is non-negotiable for recovery. Phenibut, benzos, high-dose GABA, kava at sedating doses—these all risk trading one dependency for another. The nervous system needs to recalibrate, not find a new crutch.

Sleep Repair After Substance Use

Post-substance Architecture focus

Fragmented sleep, early wake-ups, non-restorative rest after substance use.

Compound	Dose	Timing
Glycine	3–5 g	Bedtime
Magnesium Glycinate	300 mg	Before bed
Apigenin	25–50 mg	Before bed
Melatonin (low-dose, short-term)	0.3–0.5 mg	30 min before bed

Why this works

Temperature regulation + sleep architecture repair. Substance use fragments sleep architecture—especially REM. Glycine drops core temp. Apigenin supports sleep depth without sedation. Melatonin at micro-doses signals timing only.

Tradeoff: Melatonin misuse prolongs dysregulation. Keep it temporary (2–4 weeks max), then drop it. Your circadian system needs to self-regulate.

Note

This stack is for post-acute sleep issues, not active withdrawal. If you're in acute withdrawal, work with a medical professional.

Stress-Resilience / Relapse Buffer Stack

Craving prevention Cortisol management

Stress-triggered cravings, emotional overwhelm.

Compound	Dose	Timing
Phosphatidylserine	200–400 mg	Evening
Rhodiola Rosea	200–300 mg	Morning only
Omega-3s	1 g EPA/DHA	With food
Glycine	3 g	Evening

Why this works

Cortisol regulation + improved stress tolerance. Stress is the #1 relapse trigger. PS blunts the cortisol spike. Rhodiola flattens the stress curve. Glycine supports evening wind-down. Omega-3s maintain membrane integrity under chronic stress.

Tradeoff: Rhodiola too late disrupts sleep. Morning only, no exceptions. If you're still wired at night, drop the Rhodiola dose.

Recovery Stack Principles

No strong GABAergics. No phenibut, no high-dose kava, no dependency transfers. This is non-negotiable.
Recovery favors STABILITY over intensity. If a stack feels "too good," it's probably wrong.
Restoration beats replacement. The goal is to let baseline come back online—not to simulate it chemically.
These stacks support recovery. They don't replace therapy, community, or the hard internal work.
If you're in acute withdrawal, work with a medical professional. This is for post-acute support.