Supplement Schedule¶
Complete daily timing, dosages, and organization for Bram's supplement protocol. From essential "Core Four" to comprehensive support.
Quality Matters
Cheap supplements are often poorly absorbed or contaminated. See Supplements Protocol for quality guidelines and trusted brands.
Quick Reference: Daily Schedule¶
Morning (With Breakfast)¶
| Supplement | Dose | Notes |
|---|---|---|
| Omega-3 Fish Oil | 2-3g EPA+DHA | With food for absorption |
| Vitamin D3 | 5,000 IU | With fat for absorption |
| Curcumin | 1,000 mg | Must include piperine/black pepper |
| B-Complex | 1 capsule | Methylated forms preferred |
| Vitamin C | 1,000 mg |
Mid-Day (Optional)¶
| Supplement | Dose | Notes |
|---|---|---|
| CBD Oil | 15-25 mg | As needed for inflammation |
| Quercetin | 500 mg | Mast cell stabilizer |
Evening (With Dinner)¶
| Supplement | Dose | Notes |
|---|---|---|
| Curcumin | 1,000 mg | Second dose |
| Turkey Tail | 1,000 mg | Immune support |
| Vitamin C | 1,000 mg | Second dose |
Before Bed¶
| Supplement | Dose | Notes |
|---|---|---|
| Magnesium Glycinate | 400 mg | Promotes sleep, muscle relaxation |
| Reishi Tincture | 2 ml | Sleep + immune support |
| Collagen Peptides | 10-20g | In tea or water |
Throughout Day (With Meals)¶
| Supplement | Dose | Notes |
|---|---|---|
| Lion's Mane | 1-2g powder | In morning coffee |
| Cordyceps | 1g powder | Morning, pre-workout |
| Chaga Tea | 8 oz 2x | Morning and afternoon |
| Probiotic | 50B CFU | With any meal |
Budget Tiers¶
Tier 1: Essential "Core Four" (~$55-80/month)¶
If budget is limited, prioritize these:
| Supplement | Why It's Essential | Monthly Cost |
|---|---|---|
| Omega-3 | Most important anti-inflammatory | $20-30 |
| Vitamin D3 | Immune regulation, mood, bones | $10-15 |
| Curcumin | Powerful anti-inflammatory | $15-20 |
| Magnesium | Sleep, muscles, 300+ processes | $10-15 |
Total: $55-80/month
This covers the foundation. Add others as budget allows.
Tier 2: Enhanced Support (~$120-150/month)¶
Add to Core Four:
| Supplement | Why Add It | Monthly Cost |
|---|---|---|
| B-Complex | Energy, methylation | $15-20 |
| Vitamin C | Antioxidant, collagen | $10-15 |
| Probiotic | Gut health, immune | $25-30 |
| Quercetin | Mast cell stabilizer | $15-20 |
Total: $120-150/month
Tier 3: Comprehensive (~$200-250/month)¶
Add to Tiers 1 & 2:
| Supplement | Why Add It | Monthly Cost |
|---|---|---|
| NAC | Glutathione support, detox | $15-20 |
| Collagen | Joint repair, gut healing | $25-30 |
| Reishi | Sleep, immune modulation | $20-25 |
| Lion's Mane | Cognitive support | $20-25 |
Total: $200-250/month
Tier 4: Full Protocol (~$300+/month)¶
Add to Tiers 1-3:
| Supplement | Purpose | Monthly Cost |
|---|---|---|
| Cordyceps | Energy, anti-fatigue | $20-25 |
| Turkey Tail | Immune balancing | $20-25 |
| Chaga | Antioxidant | $15-20 |
| CBD Oil | Inflammation, pain | $50-100 |
Total: $300+/month
Pill Organizer Setup¶
Weekly Pill Organizer System¶
Recommended: 2 weekly pill organizers - One for AM doses - One for PM doses
Sunday Setup Routine:
- Fill AM organizer with morning supplements
- Fill PM organizer with evening supplements
- Keep bedtime supplements in separate container by bed
- Store bottles away after filling (prevents double-dosing)
Sample AM Compartment¶
┌─────────────────────────────┐
│ MONDAY AM │
│ • Omega-3 (2 softgels) │
│ • Vitamin D3 (1 softgel) │
│ • Curcumin (2 capsules) │
│ • B-Complex (1 capsule) │
│ • Vitamin C (1 tablet) │
└─────────────────────────────┘
Sample PM Compartment¶
┌─────────────────────────────┐
│ MONDAY PM │
│ • Curcumin (2 capsules) │
│ • Turkey Tail (2 capsules) │
│ • Vitamin C (1 tablet) │
│ • Quercetin (1 capsule) │
└─────────────────────────────┘
Bedside Container¶
┌─────────────────────────────┐
│ BEDTIME │
│ • Magnesium (2 capsules) │
│ • Reishi tincture (2ml) │
│ • Collagen (scoop in tea) │
└─────────────────────────────┘
Timing Rationale¶
Why Morning with Breakfast¶
- Omega-3: Fat-soluble, needs food for absorption
- Vitamin D: Fat-soluble, needs food for absorption
- B-Complex: Can cause insomnia if taken late; provides energy
- Curcumin: Better absorbed with food and fat
Why Evening with Dinner¶
- Second Curcumin dose: Maintains blood levels throughout day
- Turkey Tail: Some find it slightly sedating
- Vitamin C: Second dose for sustained antioxidant coverage
Why Before Bed¶
- Magnesium: Promotes relaxation and sleep
- Reishi: GABAergic effects support sleep
- Collagen: Absorbed during sleep when body repairs
Why Throughout Day¶
- Lion's Mane: Cognitive effects work best with morning dosing
- Cordyceps: Energizing—never after 2 PM
- Chaga tea: Gentle, can be consumed anytime
- Probiotic: With food, any meal
Special Situations¶
Travel Protocol¶
Pack: - Full pill organizer for trip duration + 2 extra days - Core Four at minimum - Keep supplements in carry-on (don't check)
Simplified Travel Stack:
Morning: Omega-3, Vitamin D, Curcumin
Evening: Magnesium
Fasting/Intermittent Fasting¶
If you practice IF: - Fat-soluble vitamins (D, Omega-3) must wait until eating window - Water-soluble (B, C) can be taken during fast - Magnesium at bedtime regardless
Modified Schedule:
First Meal (noon): Omega-3, Vitamin D, Curcumin, B-Complex, C
Last Meal (7pm): Curcumin, Turkey Tail, C
Bedtime: Magnesium, Reishi
High Inflammation Days¶
When experiencing a flare:
Add: - Extra Curcumin: 500mg mid-day - Extra Omega-3: 1g mid-day - CBD: 25-50mg as needed - Quercetin: Extra 500mg
Don't exceed: - 3,000mg Curcumin/day - 5g Omega-3/day
Pre-Surgery Protocol¶
2 weeks before surgery, STOP: - Omega-3 (blood thinning) - Vitamin E (blood thinning) - Turmeric/Curcumin (blood thinning) - Reishi (blood thinning)
Continue: - Vitamin D - Magnesium - Vitamin C - Probiotics
Always inform surgeon of all supplements.
Interactions to Know¶
Medication Interactions¶
| Supplement | Interacts With | Effect |
|---|---|---|
| Omega-3 | Blood thinners | Increased bleeding risk |
| Curcumin | Blood thinners | Increased bleeding risk |
| Reishi | Blood thinners | Increased bleeding risk |
| Magnesium | Some antibiotics | Reduced absorption |
| Vitamin D | Some heart meds | May affect levels |
Always tell your doctor about all supplements.
Supplement-Supplement Interactions¶
| Combination | Interaction | Action |
|---|---|---|
| Calcium + Magnesium | Compete for absorption | Take at different times |
| Iron + Vitamin C | C enhances iron absorption | Take together if needed |
| Zinc + Copper | High zinc depletes copper | Ensure copper intake |
| Turmeric + Black Pepper | Pepper enhances turmeric 2000% | Take together |
Signs Your Protocol Is Working¶
Week 2-4¶
- Slightly better energy
- Sleep quality improving
- Possibly looser stools (normal adjustment)
Month 1-2¶
- Pain levels decreasing
- Morning stiffness reducing
- Mental clarity improving
- Fewer "bad days"
Month 3+¶
- Consistent energy
- Significant pain reduction
- Better exercise recovery
- Improved mood stability
When to Adjust¶
Consider Increasing If:¶
- No improvement after 6-8 weeks
- Blood levels still suboptimal (D, Omega-3)
- Symptoms plateau before resolving
Consider Decreasing If:¶
- Side effects occur
- Blood levels become too high
- Symptoms fully resolved (maintenance dose)
Consider Stopping If:¶
- Adverse reaction
- No benefit after 3 months
- Healthcare provider advises
Printable Daily Checklist¶
DATE: _____________
MORNING (with breakfast)
□ Omega-3 Fish Oil — 2-3g
□ Vitamin D3 — 5,000 IU
□ Curcumin — 1,000mg
□ B-Complex — 1 cap
□ Vitamin C — 1,000mg
□ Lion's Mane — in coffee
□ Cordyceps — in coffee
MID-DAY (if using)
□ CBD — ___mg
□ Quercetin — 500mg
□ Chaga tea — 8oz
EVENING (with dinner)
□ Curcumin — 1,000mg
□ Turkey Tail — 1,000mg
□ Vitamin C — 1,000mg
□ Chaga tea — 8oz
□ Probiotic — with meal
BEDTIME
□ Magnesium — 400mg
□ Reishi — 2ml
□ Collagen — 10-20g
NOTES:
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