I'm a brain health educator, not a supplement salesperson. This is my real protocol — reviewed with my physician — organized by when I take it and why. No affiliate pressure, just radical transparency.

Daily Supplements

Heads up: This is my personal protocol. I'm sharing it for transparency, not as medical advice. Always work with your own provider before changing medications or supplements.

MORNING 7:00 – 8:00 AM

EVENING 7:00 – 8:00 PM before bed

MIDDAY 12:00 – 1:00 PM with lunch

[Rx] NP Thyroid 90 mg
Thyroid support. Take on empty stomach with a full glass of water. Wait 45 minutes before eating.

Magnesium L-Threonate 144 mg
The only form of magnesium that crosses the blood-brain barrier. Taken at night for sleep quality and cognitive calm.
Ashwagandha 500 mg
Cortisol balance and stress regulation. Evening timing allows it to work overnight for recovery.

The heaviest lift of my supplement stack — all taken with food to maximize absorption and minimize stomach upset.

B-Complex with C 150 mg

Energy, mood, and thyroid support.

Ester-C 619 mg

Immune support, collagen production, antioxidant protection.

CoQ10 200 mg

Mitochondrial energy production. Critical for brain and heart health.

Vitamin D3 + K2 10,000 IU D3 + 200 mcg K2

Bone health, immune function, and calcium regulation. K2 ensures calcium goes to bones, not arteries.

Vitamin E 180 mg

Antioxidant support, cardiovascular health.

Alpha Lipoic Acid 600 mg

Powerful antioxidant. Supports blood sugar regulation and mitochondrial function.

PQQ 20 mg

Mitochondrial biogenesis and neuroprotection. Pairs beautifully with CoQ10.

Omega-3 Fish Oil 1,040 mg EPA/DHA

Brain health, inflammation reduction, cardiovascular support. One of the most evidence-backed supplements I take.

Zinc 50 mg

Immune support and hormone balance. Always taken with food — never on an empty stomach.

[Rx] Estradiol Patch (applied per schedule)
Hormone replacement therapy. A cornerstone of my brain health protocol. Changed per my doctor's instructions.

DINNER 5:00 – 6:00 PM with dinner

Calcium + Vitamin D 1,200 mg + 50 mcg
Bone density. Timed at least 4 hours after my thyroid dose to avoid absorption interference.
⚠ Calcium and thyroid medication must be separated by at least 4 hours.