Right. Here's your complete brain protocol. No fluff. Just what to take, when, and why.

Morning, with breakfast.

Magnesium l-threonate — 1000 milligrams. First dose. Crosses the blood-brain barrier, supports the connections between your neurons. Take it with food.

Lion's Mane — 500 to 1000 milligrams. Fruiting body extract. Triggers nerve growth factor. Your brain starts building and repairing neural pathways. Take it alongside the magnesium.

Choline — 300 milligrams of Alpha GPC or 250 milligrams of citicoline. Raw material for acetylcholine, your primary memory and focus chemical. Morning is when you need it most.

With your biggest meal.

Omega-3 — at least 1000 milligrams of DHA. Not total omega-3. DHA specifically. Triglyceride form. Take it with food that has fat in it — absorption doubles.

Evening, before bed.

Magnesium l-threonate — another 1000 milligrams. This second dose supports deeper sleep. And sleep is when your brain runs its cleaning system and locks in everything you learned that day.

That's it. Four supplements. Two time points. Four completely different mechanisms.

No overlap. No redundancy. Each one doing something the others can't.

Give it four weeks minimum. The magnesium and choline often kick in within the first two weeks — sharper recall, less fog. Lion's Mane builds more gradually. Most people feel it around week three or four. Omega-3 is the long game — a structural investment in your brain that pays off for years.

If sleep is also a problem, ask me about the sleep journey. Your brain does its most critical work while you're unconscious. The sleep stack pairs perfectly with everything we've built here.

And one more thing — these are educational recommendations. Always run it past your doctor before starting anything new. Your body, your call.