Disclaimer: The information provided is for educational purposes and should not be considered medical advice. Always seek the advice of your physician or other health provider with any questions you may have regarding a medical condition.

1. Foundations (Non-Negotiables)

These set the stage for focus, energy, and calm. Without them, the stack won’t “stick.”

• Omega-3 (DHA/EPA) → 2–3 g/day. Improves focus, reduces hyperactivity, and lowers brain inflammation.
• Magnesium (glycinate or threonate) → 200–400 mg at night. Calms the nervous system, supports dopamine signaling.
• Zinc (15–30 mg) + Iron (if labs show deficiency) → required for dopamine synthesis.
• B-Complex (esp. B6, B12, Folate) → co-factors for neurotransmitter production.
• Vitamin D (2–5k IU depending on labs) → linked to mood regulation and reduced ADHD severity.

2. Natural Cognitive Enhancers

Gentler supports that synergize with the foundation and nootropics.

• L-Tyrosine (500–1000 mg AM) → dopamine/norepinephrine precursor, supports focus & stress resilience.
• Acetyl-L-Carnitine (500–1000 mg AM) → boosts mitochondrial energy, brain fuel.
• Rhodiola rosea (200–400 mg AM) → stress resilience, mental stamina.
• Bacopa monnieri (300–600 mg PM) → memory & learning, calming effect.
• L-Theanine (100–200 mg, with coffee/tea) → smooths stimulation, reduces anxiety/jitter.

3. Advanced Nootropics