Welcome to the Supplement Protocols Guide
Select a supplement from the index on the left to view detailed dosing guidelines, clinical applications, and safety considerations.
Collagen
Primary Benefits
Skin health, joint support, bone density, gut healing, wound repair
Dosing Guidelines
| Indication | Daily Dose | Timing | Duration |
|---|---|---|---|
| Skin Health | 2.5-5g | Any time | 12+ weeks |
| Joint Support | 10-15g | Divided doses | 3-6 months |
| Gut Healing | 10-20g | Empty stomach | 8-12 weeks |
Types & Selection
- Type I & III: Skin, hair, nails, gut lining
- Type II: Joint and cartilage support
- Marine Collagen: Better absorption, Type I
- Bovine Collagen: Types I & III, more affordable
Best Practices
Take with vitamin C to enhance absorption. Hydrolyzed collagen (peptides) offers superior bioavailability.
L-Glutamine
Primary Benefits
Gut healing, immune support, muscle recovery, reduces sugar cravings
Dosing Guidelines
| Indication | Daily Dose | Timing | Notes |
|---|---|---|---|
| Leaky Gut | 10-30g | 3x daily | Empty stomach |
| IBS/IBD | 5-10g | 2x daily | Away from meals |
| Athletic Recovery | 5-10g | Post-workout | Within 30 min |
| Sugar Cravings | 3-5g | Between meals | As needed |
Clinical Applications
- Primary fuel for intestinal cells (enterocytes)
- Maintains gut barrier integrity
- Supports immune system (fuel for lymphocytes)
- Prevents muscle wasting during illness
Glycine
Primary Benefits
Sleep quality, collagen synthesis, detoxification, neuroprotection
Dosing Guidelines
- Sleep: 3-5g before bed
- General Health: 10-15g daily divided
- Metabolic Health: 5g with meals
- Detox Support: 5-10g daily
Sleep Protocol
Take 3g glycine 30-60 minutes before bed. Lowers core body temperature and improves sleep quality without morning grogginess.
Taurine
Primary Benefits
Cardiovascular health, insulin sensitivity, exercise performance, eye health
Dosing Protocol
- General Health: 500-2000mg daily
- Athletic Performance: 1-3g pre-workout
- Heart Health: 2-6g daily
- Diabetes Support: 1.5-3g daily
L-Carnitine
Primary Benefits
Fat metabolism, energy production, brain function, heart health
Form Selection
| Form | Best For | Dose | Notes |
|---|---|---|---|
| L-Carnitine | Athletic performance | 2-3g | With meals |
| Acetyl-L-Carnitine | Brain health | 1-2g | Empty stomach |
| Propionyl-L-Carnitine | Cardiovascular | 1-2g | Divided doses |
Creatine
Primary Benefits
Muscle strength, cognitive function, bone health, neuroprotection
Loading Protocols
| Method | Loading Phase | Maintenance | Duration |
|---|---|---|---|
| Standard Loading | 20g/day × 5-7 days | 3-5g/day | Ongoing |
| Slow Loading | Skip loading | 3-5g/day | 4 weeks to saturate |
Important Notes
Stay well hydrated. May cause initial weight gain (1-2kg) from water retention in muscles. This is normal and beneficial.
Vitamin D3
Primary Benefits
Immune function, bone health, mood regulation, hormone production
Dosing by Blood Levels
| Current Level | Daily Dose | Goal | Retest |
|---|---|---|---|
| <20 ng/mL | 10,000 IU | 50-70 ng/mL | 3 months |
| 20-30 ng/mL | 5,000 IU | 50-70 ng/mL | 3 months |
| 30-50 ng/mL | 2,000-3,000 IU | 50-70 ng/mL | 6 months |
| 50-70 ng/mL | 1,000-2,000 IU | Maintain | Yearly |
Optimization Tips
Take with fat-containing meal. Consider adding K2 (100-200mcg) to support calcium metabolism. Magnesium required for activation.
Vitamin C
Primary Benefits
Immune support, collagen synthesis, antioxidant protection, iron absorption
Dosing Strategies
- Maintenance: 500-1000mg daily
- Immune Support: 1-2g every 2-3 hours during illness
- Bowel Tolerance: Increase until loose stools, then reduce
- Liposomal: 1-2g daily (higher absorption)
Caution
High doses may cause GI upset. Those with kidney stones should limit to 500mg daily. Buffered forms easier on stomach.
B-Complex
Primary Benefits
Energy production, nervous system, methylation, stress response
B-Vitamin Components
| Vitamin | Active Form | Typical Dose | Function |
|---|---|---|---|
| B1 (Thiamine) | Thiamine HCl | 25-100mg | Energy metabolism |
| B2 (Riboflavin) | R-5-P | 10-50mg | Cellular energy |
| B3 (Niacin) | Niacinamide | 20-100mg | NAD+ production |
| B5 (Pantothenic) | Calcium pantothenate | 50-500mg | Stress hormones |
| B6 (Pyridoxine) | P-5-P | 10-50mg | Neurotransmitters |
| B7 (Biotin) | D-Biotin | 300-1000mcg | Hair, skin, nails |
| B9 (Folate) | L-Methylfolate | 400-1000mcg | Methylation, DNA |
| B12 | Methylcobalamin | 500-5000mcg | Energy, nerves |
Choose Activated Forms
Look for methylated/activated B-complex if you have MTHFR mutations or methylation issues. Take with breakfast for energy support.
Methylfolate (5-MTHF)
Primary Benefits
Methylation support, mood regulation, cardiovascular health, pregnancy
Dosing Guidelines
- General Health: 400-800mcg daily
- MTHFR Mutation: 1-5mg daily
- Depression Support: 7.5-15mg (medical supervision)
- Pregnancy: 600-800mcg minimum
Start Low, Go Slow
High doses can cause anxiety or agitation in some. Start with 400mcg and increase gradually. Take with B12 for best results.
Vitamin B12
Primary Benefits
Energy production, nervous system health, red blood cell formation, methylation
Form Selection Guide
| Form | Best For | Dose Range | Route |
|---|---|---|---|
| Methylcobalamin | Nervous system | 1-5mg | Sublingual/Oral |
| Hydroxocobalamin | Detoxification | 1-5mg | Injection/Oral |
| Adenosylcobalamin | Mitochondria | 1-3mg | Sublingual |
Deficiency Correction
- Mild Deficiency: 1000mcg daily × 1 month
- Moderate: 5000mcg daily × 1-2 months
- Severe: Weekly injections × 8 weeks, then monthly
Vitamin K2
Primary Benefits
Bone health, cardiovascular health, calcium metabolism, dental health
Form Comparison
- MK-4: 45mg daily in divided doses, shorter half-life
- MK-7: 100-200mcg daily, longer half-life, more economical
Synergy with D3
Always take K2 when supplementing with vitamin D3. Ratio: 100-200mcg K2 per 5000 IU D3.
Magnesium
Primary Benefits
Muscle relaxation, sleep quality, energy production, heart rhythm, stress response
Form Selection
| Form | Best For | Dose | Notes |
|---|---|---|---|
| Glycinate | Sleep, anxiety | 200-400mg | Before bed |
| Citrate | Constipation | 200-400mg | Laxative effect |
| Threonate | Brain health | 1-2g | Crosses BBB |
| Malate | Energy, pain | 300-600mg | Morning dose |
Signs of Deficiency
- Muscle cramps or twitches
- Poor sleep quality
- Anxiety or irritability
- Constipation
- Irregular heartbeat
Zinc
Primary Benefits
Immune function, wound healing, testosterone support, skin health
Dosing Guidelines
- Maintenance: 15-30mg daily
- Immune Support: 30-50mg during illness
- Acne: 30-40mg daily
- Testosterone: 25-30mg daily
Copper Balance
Long-term zinc supplementation over 25mg requires copper (1-2mg) to maintain balance. Take zinc away from iron and calcium.
Iron
Primary Benefits
Red blood cell production, energy, cognitive function, immune health
Lab-Based Dosing
| Ferritin Level | Daily Dose | Duration | Form |
|---|---|---|---|
| <30 ng/mL | 45-60mg | 3 months | Bisglycinate |
| 30-50 ng/mL | 25-45mg | 2-3 months | Bisglycinate |
| 50-100 ng/mL | 18-25mg | As needed | Any form |
Absorption Tips
Take with vitamin C, away from coffee, tea, dairy, and calcium. Best on empty stomach if tolerated.
Selenium
Primary Benefits
Thyroid function, antioxidant protection, immune support, cancer prevention
Dosing Guidelines
- Maintenance: 100-200mcg daily
- Thyroid Support: 200mcg daily
- Upper Limit: 400mcg daily
- Preferred Form: Selenomethionine (better absorbed)
Iodine
Primary Benefits
Thyroid hormone production, breast health, immune function, metabolism
Dosing Guidelines
- RDA: 150mcg daily
- Thyroid Support: 225-500mcg
- High Dose Protocol: 6.25-50mg (medical supervision)
Important
Start low with iodine. Those with Hashimoto's should consult healthcare provider before supplementing.
Omega-3 (Fish Oil)
Primary Benefits
Heart health, brain function, inflammation reduction, joint health, mood
Dosing by Indication
| Condition | EPA + DHA | Ratio | Duration |
|---|---|---|---|
| General Health | 1-2g | Balanced | Ongoing |
| Inflammation | 3-4g | Higher EPA | 3-6 months |
| Depression | 2-3g | 60% EPA | 8-12 weeks |
| Triglycerides | 4g | Prescription | Ongoing |
Quality Matters
Look for third-party tested, molecularly distilled fish oil. Take with meals to reduce fishy burps. Store in refrigerator.
DHA (Docosahexaenoic Acid)
Primary Benefits
Brain development, eye health, pregnancy support, cognitive function
Specific Protocols
- Pregnancy: 300-600mg DHA daily
- Brain Health: 500-1000mg daily
- Eye Health: 500mg daily
- Children: 100-300mg based on age
EPA (Eicosapentaenoic Acid)
Primary Benefits
Anti-inflammatory, mood support, cardiovascular protection
Therapeutic Dosing
- Depression: 1-2g EPA daily
- Inflammation: 2-3g EPA daily
- Heart Health: 1g EPA daily
Probiotics
Primary Benefits
Digestive health, immune function, mood regulation, nutrient absorption
Strain Selection
| Condition | Key Strains | CFU Range | Duration |
|---|---|---|---|
| General Health | Lactobacillus, Bifidobacterium | 10-50 billion | Ongoing |
| IBS | B. infantis, L. plantarum | 20-50 billion | 8-12 weeks |
| After Antibiotics | S. boulardii, Multi-strain | 50-100 billion | 2-4 weeks |
| SIBO | Spore-based only | 2-5 billion | 3-6 months |
Digestive Enzymes
Primary Benefits
Improved digestion, reduced bloating, better nutrient absorption
Enzyme Types
- Proteases: Break down proteins
- Lipases: Break down fats
- Amylases: Break down carbohydrates
- Lactase: Break down lactose
- Cellulase: Break down fiber
Dosing
Take 1-2 capsules with each meal. For best results, take at the beginning of meals.
Betaine HCl
Primary Benefits
Protein digestion, mineral absorption, antimicrobial effects, B12 absorption
HCl Challenge Protocol
- Start with 1 capsule (500-650mg) mid-meal
- Increase by 1 capsule each meal until warmth felt
- Reduce by 1 capsule for maintenance dose
- Take only with protein-containing meals
Contraindications
Do not use with NSAIDs, steroids, or if you have ulcers. Always take with food.
Fiber Supplements
Primary Benefits
Bowel regularity, blood sugar control, cholesterol reduction, satiety
Types & Dosing
| Type | Best For | Dose | Timing |
|---|---|---|---|
| Psyllium Husk | Constipation | 5-10g | With water |
| Acacia Fiber | IBS | 5-15g | Gradual increase |
| Inulin | Prebiotic | 5-10g | Start low |
| Glucomannan | Weight loss | 1-3g | Before meals |
Important
Always drink plenty of water with fiber supplements. Increase dose gradually to avoid gas and bloating.
Ashwagandha
Primary Benefits
Stress reduction, cortisol balance, thyroid support, testosterone boost
Extract Comparison
| Extract | Standardization | Dose | Best For |
|---|---|---|---|
| KSM-66 | 5% withanolides | 300-600mg | Energy, strength |
| Sensoril | 10% withanolides | 125-250mg | Sleep, relaxation |
| Standard | 2.5% withanolides | 450-900mg | General use |
Rhodiola
Primary Benefits
Mental fatigue, physical performance, mood enhancement, stress resilience
Dosing Protocol
- Standard: 200-400mg daily (3% rosavins, 1% salidroside)
- Timing: Morning or early afternoon (can be stimulating)
- Cycling: 3 weeks on, 1 week off
- Empty stomach: 30 minutes before meals
Lion's Mane
Primary Benefits
Cognitive enhancement, nerve regeneration, mood support, gut health
Dosing Guidelines
- Extract: 1-3g daily
- Whole Mushroom: 5-10g daily
- Dual Extract: 500-1000mg (preferred)
- Duration: Minimum 4-8 weeks for cognitive benefits
L-Theanine
Primary Benefits
Relaxation without sedation, focus enhancement, sleep quality, stress reduction
Usage Protocols
- With Caffeine: 2:1 ratio (200mg theanine : 100mg caffeine)
- For Anxiety: 200-400mg as needed
- For Sleep: 200mg before bed
- Daily Calm: 100-200mg 1-2x daily
SAM-e (S-Adenosyl Methionine)
Primary Benefits
Depression support, joint health, liver detoxification, methylation
Dosing Guidelines
- Depression: 800-1600mg daily
- Joint Health: 600-1200mg daily
- Start Low: 200mg daily, increase gradually
- Empty Stomach: 30 minutes before meals
Caution
Can trigger mania in bipolar disorder. Take with B-complex vitamins. May cause GI upset initially.
NAD+ Precursors
Primary Benefits
Cellular energy, DNA repair, longevity, metabolic health
Precursor Comparison
| Form | Typical Dose | Timing | Notes |
|---|---|---|---|
| NMN | 250-500mg | Morning | Sublingual best |
| NR | 300-600mg | Divided | With food |
| Niacinamide | 500-1000mg | Any time | No flush |
CoQ10 (Coenzyme Q10)
Primary Benefits
Heart health, energy production, statin side effects, fertility
Form Selection
- Under 40: Ubiquinone 100-200mg
- Over 40: Ubiquinol 100-200mg (better absorbed)
- With Statins: 200-300mg daily
- Heart Conditions: 300-600mg under supervision
Absorption Tip
Take with fatty meal for 3x better absorption. Oil-based softgels preferred over dry capsules.
Quercetin
Primary Benefits
Allergy relief, anti-inflammatory, immune support, senolytic effects
Dosing Protocols
- Allergies: 500mg 2x daily
- General Health: 500-1000mg daily
- Phytosome Form: 250-500mg (better absorbed)
- With Bromelain: Enhanced absorption and effects
Resveratrol
Primary Benefits
Cardiovascular health, anti-aging, blood sugar control, neuroprotection
Dosing Guidelines
- Maintenance: 250-500mg daily
- Therapeutic: 1-2g daily
- Best Form: Trans-resveratrol (98%+)
- Timing: Morning, with or without food
Glutathione
Primary Benefits
Detoxification, immune support, anti-aging, liver health
Delivery Methods
| Form | Dose | Bioavailability | Cost |
|---|---|---|---|
| Liposomal | 250-500mg | Good | $$ |
| S-Acetyl | 100-300mg | Better | $$$ |
| NAC (precursor) | 600-1800mg | Indirect | $ |
Alpha-Lipoic Acid
Primary Benefits
Blood sugar control, neuropathy, antioxidant recycling, weight loss
Form & Dosing
- R-ALA: 100-300mg (more bioactive)
- Mixed ALA: 300-600mg
- Neuropathy: 600-1800mg daily
- Take on empty stomach for best absorption
DHEA
Primary Benefits
Hormone balance, energy, mood, bone density, immune function
Dosing by Age/Gender
| Demographics | Starting Dose | Range | Testing |
|---|---|---|---|
| Women | 5-10mg | 5-25mg | DHEA-S levels |
| Men | 25mg | 25-50mg | DHEA-S levels |
Important
Test baseline levels first. Can convert to estrogen or testosterone. Monitor hormone levels regularly.
DIM (Diindolylmethane)
Primary Benefits
Estrogen metabolism, hormone balance, prostate health, weight management
Dosing Guidelines
- Women: 100-200mg daily
- Men: 200-300mg daily
- Enhanced Form: BioResponse DIM (better absorbed)
- With Food: To prevent stomach upset
Pregnenolone
Primary Benefits
Memory enhancement, mood support, stress resilience, hormone production
Dosing Protocol
- Cognitive: 10-30mg daily
- Mood: 50-100mg daily
- Start Low: 5-10mg and titrate
- Morning Dose: Can be stimulating
Maca Root
Primary Benefits
Libido enhancement, energy, hormone balance, fertility support
Type Selection
- Yellow: General use, 1.5-3g daily
- Red: Women's health, prostate, 1.5-3g
- Black: Men's fertility, endurance, 1.5-3g
- Gelatinized: Better digestion, concentrated 4:1
Turmeric/Curcumin
Primary Benefits
Inflammation reduction, joint health, brain protection, digestive support
Enhanced Forms
| Form | Dose | Bioavailability | Best For |
|---|---|---|---|
| Standard + Piperine | 500-1000mg | 20x increase | General use |
| BCM-95 | 400-600mg | 7x increase | Chronic conditions |
| Theracurmin | 60-180mg | 27x increase | High absorption needs |
| Liposomal | 250-500mg | 10x increase | Brain health |
Boswellia
Primary Benefits
Joint health, IBD support, respiratory health, pain reduction
Dosing Guidelines
- Standard Extract: 300-500mg 3x daily
- AKBA Enhanced: 100-250mg daily
- For IBD: 1200-3600mg daily
- Take with fat for better absorption
Ginger
Primary Benefits
Nausea relief, digestive support, pain reduction, circulation
Condition-Specific Dosing
- Nausea: 250-1000mg as needed
- Morning Sickness: 250mg 4x daily
- Osteoarthritis: 500mg 2x daily
- Digestive: 250-500mg with meals
Melatonin
Primary Benefits
Sleep initiation, circadian rhythm, antioxidant, immune support
Dosing Strategies
| Purpose | Dose | Timing | Form |
|---|---|---|---|
| Sleep Onset | 0.5-3mg | 30-60 min before bed | Immediate |
| Sleep Maintenance | 3-6mg | At bedtime | Extended |
| Jet Lag | 0.5-5mg | Destination bedtime | Immediate |
| Shift Work | 1-3mg | Before day sleep | Immediate |
Note
More is not better. Start with lowest effective dose. Can cause morning grogginess at high doses.
GABA
Primary Benefits
Relaxation, anxiety reduction, sleep support, muscle tone
Dosing Guidelines
- Anxiety: 250-750mg as needed
- Sleep: 500-1000mg before bed
- PharmaGABA: 100-200mg (better absorbed)
- Best on empty stomach
Valerian Root
Primary Benefits
Sleep quality, anxiety reduction, muscle relaxation
Usage Guidelines
- Sleep: 400-900mg 30 min before bed
- Anxiety: 120-200mg 3x daily
- Extract: 0.8% valerenic acid minimum
- May take 2-4 weeks for full effects
Caution
Do not combine with alcohol or sedative medications. May cause morning drowsiness in some people.