Taking the right supplements at the wrong time reduces their efficacy. This guide covers the timing rationale for every supplement in all three protocols.
Universal Principles
With food vs. fasted: Fat-soluble supplements (DHA/EPA Omega-3, fat-soluble vitamins) require dietary fat for absorption. Take with a meal containing fat. Water-soluble supplements (NAC, Vitamin C, B-vitamins) can be taken fasted but are typically better tolerated with food.
Morning vs. evening: Adaptogens (Rhodiola, Ashwagandha) are typically better taken in the morning-their cortisol-modulating effects are most useful during the day's activity periods. Sleep-specific supplements (Melatonin, Apigenin, high-dose Magnesium) are taken 30-60 minutes before bed.
Splitting doses: Compounds with shorter half-lives (NAC: ~4 hours, L-Theanine: ~3-5 hours) benefit from split dosing to maintain steady plasma levels throughout the day.
NIC Protocol Timing
Cytisine: Per the clinical trial protocol-specific schedule provided with your kit. Most trial protocols use 6x daily dosing tapering to 3x then 1-2x over the 6-week course. Take before meals.
NAC 600mg: Twice daily-morning (with breakfast) and early afternoon. Avoid evening dosing if GI sensitivity is an issue.
L-Theanine 200mg: Morning, with coffee or first meal. Specifically useful if paired with caffeine (the classic L-Theanine:Caffeine nootropic ratio).
5-HTP 100mg: Afternoon or early evening. Serotonin precursors taken in the evening support sleep as serotonin converts to melatonin. Avoid pairing with SSRIs.
Magnesium Glycinate 400mg: 30-60 minutes before bed. Promotes sleep quality.
Chromium Picolinate 200mcg: With lunch. Blood glucose stabilization effect is most relevant to post-lunch appetite management.
Rhodiola Rosea 300mg: Morning, before breakfast. Adaptogens are most effective when taken before the day's stressors. Do not take in the evening-Rhodiola can be mildly stimulating.
GREEN Protocol Timing
NAC 600mg: Morning and early afternoon (same as NIC).
Magnesium L-Threonate 2000mg: 30-60 minutes before bed. This is the cornerstone of the sleep intervention; consistent pre-bed timing is important.
DHA/EPA 2000mg: With the largest meal of the day. Fat co-ingestion significantly improves omega-3 absorption.
Ashwagandha KSM-66 600mg: Morning or split (300mg morning, 300mg evening). Some evidence for evening dosing improving sleep quality.
Apigenin 50mg: 30-60 minutes before bed. Sleep-focused.
L-Theanine 300mg: Morning (anxiety management during day) or evening (sleep onset support). Can be split.
Melatonin 0.3mg: 30-45 minutes before bed. Consistent timing relative to desired sleep onset time is important for circadian entrainment.
DRY Protocol Timing
Kudzu Root 1500mg: Split dose-750mg with breakfast, 750mg with dinner. Consistent twice-daily dosing tracks clinical trial protocols.
NAC 600mg: Morning and early afternoon.
B-Complex (B1 100mg, B6 50mg, B12 500mcg): Morning with breakfast. B-vitamins are water-soluble and best absorbed separately from each other at high doses; taking with a meal is sufficient for the DRY protocol dose.
Magnesium Glycinate 500mg: 30-60 minutes before bed.
GABA 750mg: 30-60 minutes before bed. GABA's direct inhibitory effects are sleep-supportive.
Milk Thistle 400mg: With meals (any meal). Consistent timing is more important than specific timing.
L-Glutamine 5g: Morning, on an empty stomach if tolerated. Intestinal absorption is highest without food competition.