Circadian Rhythm Stabilization

2 Capsules

evening

Take with water

As needed

Additional notes

"Why it is here: L-theanine, 100 mg per capsule. How to take: 2 capsules (200 mg) in the evening, with water, as needed. The label allows 2 capsules one to two times daily; this protocol uses 2 capsules once. Begin one product from this protocol at a time, not several. Clinical experience (observation): To facilitate central nervous system calm in preparation for bedtime. Caution: Label: if you are pregnant, nursing, or taking prescription drugs, consult your healthcare professional prior to use. Review: Use supplements only with clear purpose, appropriate guidance, and periodic review."

2 Capsules

bedtime

Take with food

Ongoing

Additional notes

"Why it is here: Glycinate is the form that supports sleep, stress, and nervous system calm. How to take: In the evening. Start low and go slow. Begin one product from this protocol at a time, not several. Clinical experience (observation): Magnesium glycinate is the form I recommend for this goal. It is often well tolerated and calming. Caution: Each capsule supplies 120 mg of elemental magnesium. Stay at 2 capsules (240 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. The label allows up to 4 capsules a day; this protocol does not. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."

1 Pump

bedtime

Ongoing

Additional notes

"Why it is here: Liquid melatonin, 1 mg per pump (0.2 mL). How to take: 1 pump at bedtime only. Hold it in the mouth for 30 seconds before swallowing. Fullscript's label copy says to take it on an empty stomach, at least 10 minutes before meals, and allows repeating to a desired amount; this protocol uses 1 pump. Begin one product from this protocol at a time, not several. Published evidence: Melatonin is primarily a timing signal and is not recommended by the AASM as routine treatment for chronic sleep-onset or sleep-maintenance insomnia in adults. Some people may still use it for specific circadian-timing problems under appropriate guidance. Clinical experience (observation): For circadian rhythm disruption or jet lag. Temporary use only. Caution: Discuss with your physician if you take anticoagulants, immunosuppressants, or seizure medicines. Label: if pregnant, breast-feeding, or planning to become pregnant, consult your physician. The other ingredients include ethanol. Review: Use supplements only with clear purpose, appropriate guidance, and periodic review."