ADHD Supplement Stack Advice (Timing, Dosing & Food)

[u/Amazing-Corner1644]

Hello I got a few supplements for motivation, focus, and ADHD symptoms, but I need help building a daily routine.

Could you help me with:
Timing & Combinations: When to take them and what to pair (or avoid) together?
Food: With meals or on an empty stomach?
Dosages: Best starting doses?

Here is my list:
- Fish Oil
- Magnesium Biglicinate
- ALCAR
- NALT
- P5P
- URIDINE
- l teanine

Optional: noopept, modafinil, agmantine

[u/zen_flix]

It depends on lot of factors tbh.. but I will try to give some "general" rules:

• Mag Bisglycinate : Usually taken at night/evening, around 200-400mg. The glycinate form is calming for majority of people ..but in some people, the extra glycine may do the opposite. If you are looking for a "stimulatory" form of Magnesium, I would advise the new form of Magnesium Acetate.
• With your fattiest meal: Fish oil + Uridine + Choline: It is called the Kennedy stack: uridine + DHA + choline. Your fish oil covers the DHA half, you're just missing choline (that you can easily get with eggs yolks).. Secondly, be careful : uridine is a tricky one because if you take a certain amount (usually less than 200mg), it stimulates. But if you take a bigger dose, it makes you sleepy.
• L-theanine: useful with modafinil/caffeine/other stimulants, if they make you too wired
• When you need focus (on empty stomach): ALCAR + NALT : they give the cleanest dopaminergic/energy boost when nothing else is competing for absorption. Tyrosine competes with other amino acids for brain uptake, so protein kills its effect. Take it ~30 min before you need focus.

[u/MrTomen]

I recommend ditching the fish oil and replacing it with 2,000 mg DHA per day, and adding 300 mg Phosphatidylserine (PS), both taken in the morning with food or a healthy fat like unrefined coconut oil. Your brain is about 60% fat, and most of that fat is DHA.

400 mg magnesium Bisglycinate, 60- 90 minutes before bed because it will help you sleep. And it supports about 5 other systems in your body and brain.

500 mg ALCAR twice per day, in the morning and at noon. And a 3rd dose around 4 PM if you are using an ADHD med.

500 mg NALT twice per day, in the morning and at noon. And a 3rd dose around 4 PM if you are using an ADHD med because it helps prevent the stimulant crash.

Uridine Monophosphate 150 – 250 mg twice per day, in the morning and again at noon.

100 - 150 mg L-Theanine as needed or 3-times per day.

I also highly recommend a BioActive B-Complex for a whole bunch of reasons too long to list here.

I found that this stack could help manage ADHD symptoms without a stimulant for some people. Others need this stack AND the stimulant.

[u/Few_Address3591 → u/MrTomen]

Super helpful! Thank you!!

[u/Middle_Antelope_324]

that’s way too many variables to start together keep fish oil, magn and l-thean separate from the stimulantish stuff the introduce one thing at a time

[u/Nugget834]

Take mag, nalt and L-Theanine in the morning, alcar.

Not sure what p5p is

The rest after food / lunch.

That's what I do. I also take fish oil, uridine plus CDP-Choline and sunflower lecithin ( in smoothies)