A 24-hour supplement routine: what to take at 7am, 3pm and 9pm
Short answer: pair each supplement with the hour it is built for. 7am: lion's mane for focus and clarity.* 3pm: KSM-66 ashwagandha to help the body adapt to everyday stress.* 9pm: magnesium glycinate for relaxation and restful sleep.* Keep it going for 90 nights.
Why time them at all?
Your day already has a rhythm: alert in the morning, a dip in the afternoon, winding down at night. Matching each ingredient to its hour makes the routine make sense, and a routine that makes sense is one you keep.
The schedule
- 7am · first light: 2 capsules of lion's mane (1,000 mg) with breakfast or coffee. Caffeine-free.
- 3pm · golden hour: 2 capsules of KSM-66 ashwagandha (600 mg), the dose used in the main clinical trials.
- 9pm · nightfall: 3 capsules of magnesium glycinate (275 mg magnesium), about an hour before bed. No melatonin.
Why 90 nights?
The studies behind these ingredients measured results after 4 to 8 weeks of daily use. Separately, research on habit formation found that a new daily behavior took about 66 days on average to become automatic (Lally et al., 2010). Ninety nights covers both.
Can I take them together?
Lion's mane, ashwagandha and magnesium glycinate are commonly taken in the same day. Spacing them out is about fitting each to its hour, not about avoiding interactions between them. If you take medication, check with your healthcare provider first.
If you miss one
Skip it and carry on at the next hour. Do not double up.
Sources
- Chandrasekhar K, et al. Indian Journal of Psychological Medicine, 2012.
- Abbasi B, et al. Journal of Research in Medical Sciences, 2012.
- Docherty S, et al. Nutrients, 2023.
- Lally P, et al. European Journal of Social Psychology, 2010.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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