Make a daily protocol, including dosage and timings, with the following supplements: ashwagandha, vitamin d3, iron, lion's mane, creatine, magnesium, maca root, krill oil, and rhodiola extract

Creating a supplement protocol involves understanding the recommended dosages and observing optimal timings based on current recommendations or available evidence. Here are some guidelines based on insights from Andrew Huberman and others:

1. Ashwagandha: Used for reducing cortisol and potentially increasing testosterone. It's advised not to take it for more than two weeks continuously at high doses. A common dosage is around 300-600 mg daily, ideally split into two doses if taken in the morning and early afternoon to avoid impacting sleep 1.

2. Vitamin D3: Vital for various health aspects, including bone health and hormone support. Typically, 5000 IU per day is common, but it can vary from 3000 to 7000 IU based on individual needs and blood test results. It’s usually best taken in the morning with meals that contain some fat, which helps absorption 2.

3. Iron: The dosage depends on your specific needs, often guided by blood tests (common supplements are around 8-18 mg). Iron is best absorbed on an empty stomach or with vitamin C-rich foods, but it can be harsh on some people’s digestion. Avoid taking it with calcium which can inhibit absorption.

4. Lion's Mane: Generally taken for cognitive support. Most supplements recommend around 500-1000 mg per day. The timing can be flexible, but it's often taken in the morning with breakfast to support daytime cognitive function.

5. Creatine: Suggested dosage is about 5-10 grams daily, which can support both muscle and cognitive functions. Typically taken post-workout or split across the day, but timing can be flexible 2.

6. Magnesium: Known for aiding relaxation and sleep. Recommended forms like Magnesium Threonate or Bisglycinate, taken at 200-400 mg in the evening can help with sleep quality. It's best to avoid taking it with calcium-rich foods, which might compete for absorption.

7. Maca Root: Commonly used for energy and libido enhancement. The recommended dose is about 500 mg to 3 grams per day. It's usually taken in the morning or before noon due to its energizing effects 1.

8. Krill Oil: Serves as an omega-3 source, often preferred for its higher EPA content for anti-inflammatory benefits. Dosage can vary, but 1-2 grams daily is common. Best taken with meals to enhance absorption.

9. Rhodiola Extract: Useful for stress management. Dosages range from 100-600 mg per day, taken in the morning or early afternoon, as it can be stimulating if taken too late in the day.

Always consult a healthcare provider to tailor these guidelines to your personal health needs, especially before starting new supplements.