Stack · 6 supplements

Focus & Energy

A daytime stack for alertness without the crash. Caffeine and L-theanine have the best evidence; tyrosine may help under stress or sleep loss. Everything is front-loaded to the morning to protect sleep.

Customize this stack

Timing

Daily schedule

  1. 07:00

    On waking

    no food
  2. 08:00

    Breakfast

    with meal

Why this order

  • L-Theanine: Breakfast instead of Bedtime — pairs it with Caffeine.

2 rules

Interactions

NoteCaffeine + Creatine

Caffeine may blunt creatine's benefits — or not

What to do

No change needed for normal coffee drinkers. You can take them at different times if you like.

Why

A 1996 study found high-dose caffeine cancelled creatine's performance boost; later studies were mixed, and moderate coffee intake does not appear to matter. GI upset is more likely when combining large doses.

Human dataFull details
  1. 01Vandenberghe K et al. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol 1996.
  2. 02Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017.
SynergyCaffeine + L-Theanine

L-theanine smooths caffeine's edge

What to do

Take them together in the morning. Avoid caffeine after early afternoon.

Why

In small randomized trials, caffeine plus L-theanine (often ~1:2, e.g. 50 mg + 100 mg) improved attention and task-switching more than either alone, and L-theanine reduced caffeine's jitteriness in some studies.

Strong evidenceFull details
  1. 01Owen GN et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci 2008.
  2. 02Haskell CF et al. The effects of L-theanine, caffeine and their combination on cognition and mood. Biol Psychol 2008.

Buying guide

What to look for on the label

  • Caffeine

    • Coffee or tea counts
    • If using pills, pair with L-theanine

  • L-Theanine

    • Suntheanine® (pure L-isomer)

  • L-Tyrosine

    • L-tyrosine (better absorbed than N-acetyl-L-tyrosine)

  • Rhodiola

    • Extract standardized to ~3% rosavins and ~1% salidroside

  • Vitamin B Complex

    • Methylated forms (methylcobalamin, methylfolate)
    • B6 ≤ 25 mg per serving for long-term use

  • Creatine

    • Creatine monohydrate (Creapure® or equivalent)
    • No need for loading or fancy forms