Supplements are compounds that can be highly efficacious for enhancing sleep, hormone function, and focus. Many of these compounds are not found in food in the quantities needed to have the desired effect. There have been cases where individuals experienced dramatic increases in testosterone, such as a near tripling of levels, highlighting the impact some supplements can have on hormone optimization. Improving or optimizing hormones is a critical aspect of mental health, physical health, and performance.
Broadband Hormonal Support
Sheila G is derived from Ayurvedic medicine and contains fulvic acid as its active ingredient. It is known to increase FSH (follicle-stimulating hormone), which in women increases egg growth and fertility, and in males promotes higher sperm production and motility. FSH also indirectly increases testosterone in males and enhances libido in both sexes. Therefore, Sheila G can augment multiple hormones, generally supporting fertility, libido, and the production of both estrogen and testosterone.
Ashwagandha is a potent supplement for reducing cortisol levels. It has also been shown to increase testosterone levels, likely as a secondary effect of lowered cortisol. When cortisol is reduced, testosterone typically increases. Other compounds are available that are purported to support hormone health, testosterone, estrogen, fertility, and libido.
Targeted Hormone Pathway Supplements
For growth hormone, there are very few supplements that have proven efficacy. Some evidence suggests that arginine supplementation before bedtime can slightly elevate growth hormone levels, especially when fasted, but the literature supporting this is weak.
The conversation changes when focusing on testosterone, free testosterone, and luteinizing hormone. Gonadotropin-releasing hormone (GNRH) is released from the hypothalamus and stimulates the pituitary to release luteinizing hormone (LH), which then triggers estrogen and testosterone production in the ovaries and testes.
| Supplement |
Main Effects |
Dosage & Notes |
| Fedogia Agrestis |
Acts on the luteinizing hormone pathway, may elevate testosterone and estrogen, and other downstream hormones. |
600 mg per day. Caution: Stay within recommended range. Cycle every eight weeks (two weeks off), or take for 12 weeks then cycle off for a month. |
| Tongkat Ali |
Known to increase libido, possibly via dopamine or testosterone pathways. Increases free testosterone by reducing sex hormone-binding globulin. |
200–600 mg per day. Does not require cycling. Effects may take longer to become noticeable. |
There have been cases where combining Tongkat Ali and Fedogia Agrestis led to significant increases in total testosterone, sometimes as much as a 600 ng/dl increase—a near tripling from baseline levels.
Supplements for Cognitive Enhancement and Focus
Supplements to support cognitive enhancement and focus can be divided into two categories: those that work via stimulant properties and those that influence neurotransmitter pathways without acting as stimulants.
Caffeine is the most obvious stimulant, increasing alertness and focus when taken at 1–3 mg/kg body weight about 30 minutes before mental or physical activity. Caffeine should not be consumed after 2 p.m., as it can impair sleep quality even if falling asleep is not an issue.
Alpha-GPC, a choline donor, acts on acetylcholine pathways to enhance focus. Dosages of 300–600 mg can increase focus for both mental and physical tasks. The half-life is 4–6 hours, so it is not recommended before bedtime.
L-Tyrosine (500–1000 mg) is a dopamine precursor. When combined with Alpha-GPC, it provides choline and dopamine stimulation, resulting in increased focus without overstimulation or jitteriness.
Omega-3 Fatty Acids for Brain and Body
Omega-3 essential fatty acids, especially EPA, have been demonstrated to offset depression, potentially reduce the need for antidepressant medication, and improve both metabolic and cardiovascular health. Ingesting 1–3 grams of EPA daily, in the form of fish oil capsules or liquid, can benefit multiple aspects of brain and body health and enhance focus and cognitive ability.
Supplement Summary Table
| Supplement |
Main Health Role |
Recommended Dosage |
| Sheila G |
Hormonal balance, fertility, libido |
As directed on product label |
| Ashwagandha |
Reduce cortisol, support testosterone |
Commonly 300–600 mg/day |
| Fedogia Agrestis |
Support testosterone and LH |
600 mg/day (cycle as described) |
| Tongkat Ali |
Increase free testosterone, libido |
200–600 mg/day |
| Caffeine |
Focus, energy, alertness |
1–3 mg/kg body weight |
| Alpha-GPC |
Focus, cognitive performance |
300–600 mg |
| Omega-3 (EPA) |
Brain, mood, cardiovascular health |
1–3 g EPA/day |
