Supplements | Notion

<aside> 🎯 Supplements are the final 1% of my wellness strategy, refining what’s already strong. They can't replace the fundamentals: sleep, nutrition, exercise, and relationships. Focus on these first, then use targeted supplementation to intentionally address specific needs.

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<aside> 📢 I order most of my supplements at Bulk, here is a link that provides you (and me) with a discount. https://mention-me.com/m/ol/py1lk-stephan-reichl.

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My daily supplement schedule

When	What	How Much	Why	From Where
Morning ~0800
(after getting up)	Vitamin C (buffered)	500mg	immunity, antioxidants	Natural Elements
(Amazon)
	Vitamin D3	50µg (2000IE)	bone, immunity	AG1
	Vitamin K2	200µg	bone, heart	AG1
	Complete Nootropics
(details below)	3 pills	cognition	Bulk
	‣ Monohydrate	5g	energy, cognition, recovery	Bulk
	Electrolyte Mix
(Sodium, Potassium, Calcium, Magnesium)	1 scoop	general	Bulk
	5-HTP (paused)	100mg	mood	Kurkraft (Amazon)
	Complete Greens (paused)	9g	general, ASCVD	Bulk
Noon-ish ~1100
(1-2h before lunch)	Complete Nootropics	3 pills	cognition	Bulk
	Digestive Health	1 pill	digestion	Bulk
	Lion's Mane Extract 12:1	500mg	cognition	Bulk
	Brazil Nut	1 nut	selenium	Grocery store
	Dark Chocolate 99%	2.5g	antioxidants, brain	Lindt
Afternoon ~1600
(3h post lunch)	Hydrolized Whey or Pea Isolate
often as ‣	30g	muscle, satiety	Bulk
Evening ~2130
(1-1.5h before bed)	Glycine	5g	sleep, relaxation, skin	Bulk
	Omega 3 Fatty Acids
(Super Strength Omega 3)	3g
EPA 990mg
DHA 660mg	inflammation, heart, mood, sleep, cognition	Bulk
	Magnesium Bisglycinate	200mg	general, muscle, sleep	Bulk
	Melatonin (paused)	0.5mg	sleep	Pro Fuel
	‣ Monohydrate	5g	energy, cognition, recovery	Bulk
On-Demand	Nicotine (chewing gum)	1mg	cognition, neuroprotection	Nicorette
	Electrolyte Mix
(Sodium, Potassium, Calcium, Magnesium)	As needed	general	Bulk
	25g Wheat Germs
(for >10g Spermidine, fiber and other micros)	As needed	general	Dr. Grandel

Nicotine

Complementary to caffeine with a shorter half-life (~2h vs 4-6h), hence less sleep disruption, and different mechanisms of action (increase of dopamine vs inhibition of adenosine receptors).
Applications: Focused work bouts in the afternoon, before speaking engagements, or before/in meetings or talks as listener.

<aside> ⚠️ Warnings: Stick to low doses and avoid frequent use. Nicotine is highly addictive, and tolerance builds quickly, requiring more for the same effect. Never source it from tobacco or vaping! Additionally, I advice against nicotine pouches due to their extremely high dosages. Watch out for potential long-term increases in blood pressure due to its vasoconstrictive effects.

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Where to get your supplements from?

I try to check the following for any supplement.

Where is it produced? I prefer Germany>EU>>UK>>US/Canada/Australia. The countries are basically ranked by regulatory burden for the benefit of the consumer.
Do they have any GMP (Good Manufacturing Practice) certificates?
Is the product also sold in the pharmacy? For example, check online pharmacies. This is not strong evidence as they also sell products of questionable quality but more than nothing.
Is the company well known and has a lot to loose (e.g., reputation hence customers) if someone would blow the whistle or send samples to a third party lab. That is my rational with e.g., Bulk as supplement provider.
Do they provide evidence of purity, concentrations, etc. by third party lab testing? This would be the strongest form of evidence but found rarely, but one can dream.

Most of these quality metrics track with cost i.e., price. But high price does not imply quality.

<aside> 🤝 If you think someone else can benefit from this → share it supplements.polytechnist.me

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