The Executive Supplement Stack: Micronutrient SOP
The Executive Summary Supplements are not a substitute for metabolic health; they are a targeted intervention to bridge the gap between high-stakes cognitive demands and biological recovery. This protocol focuses on four key areas: Neuro-protection, Stress Buffering, Circadian Optimization, and Cellular Energy. We prioritize compounds with the highest clinical evidence for safety and efficacy in high-pressure environments.
I. The Cognitive & Neuro-Protection Stack
Goal: Sustaining executive function, memory, and neural plasticity.
Omega-3 Fatty Acids (EPA/DHA)
Dosage: 2g–3g of combined EPA/DHA daily.
The Protocol: Take with your largest meal to maximize absorption.
The ROI: Supports structural brain health and acts as a systemic anti-inflammatory.
Creatine Monohydrate
Dosage: 5g daily.
The Protocol: Consistency is more important than timing.
The ROI: Acts as an “energy buffer” for the brain, maintaining cognitive speed during sleep deprivation or intense focus.
Vitamin D3 + K2
Dosage: 5,000 IU D3 / 100mcg K2 (dependent on blood work).
The Protocol: Must be taken with a meal containing healthy fats.
II. The Sleep & Down-Regulation Stack
Goal: Rapidly transitioning from “Sympathetic” (Stress) to “Parasympathetic” (Recovery) states.
Magnesium (Glycinate or Threonate)
Dosage: 200mg–400mg (30–60 mins before sleep).
The Protocol: Use Glycinate for full-body relaxation and muscle tension; use Threonate specifically for cognitive function and memory.
The ROI: Improves sleep architecture (Deep and REM cycles) without the laxative effects of cheaper forms.
Apigenin
Dosage: 50mg.
The Protocol: Take alongside Magnesium.
The ROI: A non-sedative “off switch” for the racing executive mind.
L-Theanine
Dosage: 100mg–200mg.
The Protocol: Use at night for relaxation, or during the day paired with caffeine to smooth out jitters and sharpen focus.
III. The Resilience & Stress Stack
Goal: Managing the HPA-axis and cortisol spikes.
Ashwagandha (KSM-66)
Dosage: 300mg–600mg.
The Protocol: Best taken in the evening or during periods of acute high stress.
The ROI: A powerful adaptogen that clinically lowers serum cortisol levels.
Phosphatidylserine
Dosage: 100mg–300mg.
The Protocol: Take after a high-intensity workout or a high-stress meeting.
The ROI: Blunts excessive cortisol spikes, preventing the “wired but tired” feeling.
IV. Critical Contraindications & Safety
The following are primary safety considerations. This protocol should be cross-referenced with your physician, especially if you are on prescription medication.
Blood Thinners: High-dose Omega-3s can have mild anticoagulant effects. Consult a doctor if taking Warfarin or Aspirin.
Thyroid Medication: Ashwagandha can mildly increase thyroid hormone levels. Monitor closely if treated for hyperthyroidism.
Autoimmune Conditions: Adaptogens may stimulate the immune system; exercise caution with conditions like Lupus or MS.
Kidney Function: Individuals with impaired renal function must consult a doctor before starting Magnesium or Creatine.
Blood Pressure: L-Theanine may have an additive effect if combined with antihypertensive drugs.
V. The Protocol Checklist
Third-Party Testing: Only use brands with NSF for Sport or Informed-Choice certifications.
Blood-Work First: Annual panels should dictate your specific dosages.
Minimum Effective Dose: If you do not see a subjective or objective improvement (via wearable data) after 30 days, remove the compound.
Disclaimer: The information provided is for educational purposes only. Consult with a healthcare professional before beginning any new supplement protocol.