Recovery & Sleep
Tart Cherry Extract
NOW Foods
Studied for supporting recovery from muscle-damaging work and for naturally occurring melatonin content.
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Straight talk
Situational. Pull it out during a hard block, put it away after.
Same shelf
Also in Deep Rest
Magnesium L-Threonate
NOW Foods
- Form
- Capsule, about 2 g providing 144 mg elemental
- Dose
- Before bed, on nights you need depth over duration
The form studied for crossing into the brain. Supports sleep quality and next-morning clarity.
Expensive. Run glycinate as the default and keep this for hard weeks.
Glycine
NOW Foods
- Form
- Unflavored powder that tastes faintly sweet
- Dose
- 3 g in water, 30 minutes before bed
Supports the drop in core body temperature that lets you fall asleep, and the quality of sleep once you're there. Cents per serving.
Stacks cleanly with magnesium. Most underrated item on this page.
L-Theanine
NOW Foods
- Form
- Capsule, 100 to 200 mg
- Dose
- 200 mg, evening for wind down or with morning caffeine
Supports alpha brain wave activity, the state you are after in standing practice. Takes the edge off caffeine without dulling it.
The one supplement that plays two positions well.