Optimized for Nic's intermittent fasting protocol: no food until 14:00 on weekdays, eating window 14:00-20:00. Fat-soluble supplements are grouped with meals. Zinc is separated from calcium by 5+ hours. Split doses maintain steady blood levels throughout the day.
06:00 - Morning shake (fasted)
Powders mixed with water:
- AG1: Gut health, immunity, micronutrient base
- Creatine Monohydrate: Muscle, cognition, energy
- Collagen: Skin, joints, tendons
- Elektrolyte Pur: Hydration, electrolyte balance
- Apple Cider Vinegar: Digestion, blood sugar
06:15 - Morning capsules (fasted)
Water-soluble and oil-based capsules that work on an empty stomach:
- L-Phenylalanine: Focus, motivation, dopamine
- Quick Brain (½ cap): Mental clarity, caffeine
- Boron: Testosterone, bones
- MSM (1 of 2): Joints, inflammation
- Vitamin C (buffered): Immunity, collagen synthesis
- Glucosamin & Chondroitin (1 of 2): Joint cartilage
- Omega-3 Fish Oil: Heart, inflammation
- Cod Liver Oil (1 of 2): EPA/DHA, Vitamin A/D
- Schwarzkümmelöl (1 of 2): Anti-inflammatory, immune
- Spirulina/Chlorella (4 of 12 tabs): Detox, iron, antioxidants
14:00 - With lunch (fat-soluble + food-dependent)
These all need dietary fat or a carb-containing meal for absorption:
- CoQ10: Cellular energy, heart, anti-aging
- Curcuma Extract: Inflammation, joints
- Screen Saver: Eye health, blue light, macular
- Chromium: Blood sugar, insulin sensitivity
- Mariendistel/Artischocke/Löwenzahn: Liver, digestion
- Schwarzer Knoblauch: Cardiovascular, cholesterol
- Hyaluron: Skin hydration, joints
- Shilajit (2 caps): Vitality, testosterone
- Quick Brain (½ cap): Afternoon cognition
- Glucosamin & Chondroitin (2 of 2): Joint cartilage
- Spirulina/Chlorella (4 of 12 tabs): Protein, antioxidants
- D3/K2: Hormones, bones, calcium metabolism
- Schedule: every 3 days. Sunday: Dekristol 20,000 IU (prescribed)
19:00 - With dinner (second doses)
- Cod Liver Oil (2 of 2): EPA/DHA, Vitamin A/D
- Schwarzkümmelöl (2 of 2): Anti-inflammatory, immune
- Spirulina/Chlorella (4 of 12 tabs): Detox, iron
- Zirkulin Verdauungshelfer: Digestion (as needed)
- Premium Multi: Micronutrient coverage (only if no AG1)
21:30 - Pre-bed (relaxation + overnight repair)
- Ashwagandha KSM-66: Stress, cortisol, sleep
- Magnesium Komplex: Sleep, GABA, relaxation
- MSM (2 of 2): Overnight joint repair
- Zinc Bisglycinat: Testosterone, immunity
- Flora-21: Gut microbiome (Mon/Wed/Fri only)
- L-Theanine: Sleep depth
Changes vs. previous schedule
Moved to lunch (need dietary fat): D3/K2, Screen Saver, Hyaluron, CoQ10. These are fat-soluble in dry tablet/capsule form and were previously taken fasted at 08:00 where absorption is poor.
Moved Zinc to pre-bed: Previously at 15:00 alongside calcium-rich supplements. Now separated by 5+ hours to prevent absorption competition.
Added missing supplements: Spirulina/Chlorella (split 4-4-4 across day), Schwarzkümmelöl (split AM/dinner), Schwarzer Knoblauch (lunch), Mariendistel (lunch), Elektrolyte Pur (morning shake).
Moved Vitamin C to morning: Pairs with collagen (Vitamin C is a cofactor for collagen synthesis). Buffered form is gentle fasted.
Stacking alerts
Watch closely:
- Magnesium total ~638mg supplemental (Elektrolyte 125 + AG1 57 + Quick Brain 56 + Mg Komplex 400). Above EFSA 250mg supplement guideline. Bisglycinate/citrate forms are better tolerated than oxide. Monitor for loose stools.
- Vitamin A total ~1,850µg RE (AG1 250 + CLO 2x800 + Screen Saver 800). At 62% of 3,000µg upper limit. Do not add more retinol sources.
- Zinc total 35mg (AG1 10 + Zinc 25). Close to 40mg upper limit. Watch for copper depletion long-term.