Creatine Monohydrate
2,858mg · 4 capsules · AM dose (5,000mg total daily)
AM · Energy
☀️ AM — 4 of 7 daily creatine capsules. Fuels phosphocreatine replenishment during peak cognitive hours.
Creatine replenishes phosphocreatine in neurons, regenerating ATP — the primary energy currency of brain cells. The AM dose (2,858mg) combined with the PM dose (2,142mg) delivers the full 5,000mg (5g) daily clinical dose split across the day to maintain elevated phosphocreatine stores from morning through evening recovery.
Rae et al. (2003) demonstrated creatine supplementation significantly improved working memory and intelligence test scores in healthy adults. The 5g/day total dose is the standard clinical maintenance dose. Splitting AM/PM maintains more stable brain creatine levels than a single daily dose.
Key references: Rae et al., Proc R Soc Lond B (2003) · Rawson & Venezia, Curr Opin Clin Nutr (2011)
L-Tyrosine
500mg · 1 capsule · AM only — evening use delays sleep
AM Only · Drive
☀️ AM only — Dopamine and norepinephrine precursor. Must not be taken at night.
L-Tyrosine is the direct precursor to dopamine, norepinephrine, and epinephrine — the catecholamines that govern motivation, focus, and stress resilience. Under cognitive demand, catecholamine stores deplete faster than the body can replenish them. Supplemental tyrosine acts as a substrate reservoir.
Shurtleff et al. (1994) showed significant improvements in working memory during stress. Jongkees et al. (2015) meta-analysis confirmed benefits under acute demand. AM-only timing is mandatory — tyrosine activates the same pathways that maintain wakefulness and evening use measurably delays sleep onset.
Key references: Shurtleff et al., Pharmacol Biochem Behav (1994) · Jongkees et al., J Psychiatr Res (2015)
Alpha GPC
300mg · 2 capsules · acetylcholine precursor
AM · Focus
☀️ AM — Elevates acetylcholine during peak cognitive demand. Onset within 1–2 hours.
Alpha GPC (alpha-glycerylphosphorylcholine) is the most bioavailable form of choline — the direct precursor to acetylcholine, the neurotransmitter governing attention, learning, and working memory. Unlike standard choline supplements, Alpha GPC crosses the blood-brain barrier efficiently and is taken up directly by cholinergic neurons.
Parnetti et al. (2001) demonstrated Alpha GPC improves attention, memory recall, and processing speed. At 300mg, the dose is within the range used in clinical trials (300–600mg/day). Two capsules at 150mg each achieves the target dose in a convenient format. Morning timing aligns with peak acetylcholine demand during cognitive work.
Key references: Bellar et al., J Int Soc Sports Nutr (2015) · Parnetti et al., Mech Ageing Dev (2001)
Lion's Mane
Hericium erinaceus extract · 500mg · 1 capsule
AM · Brain
☀️ AM — Cumulative neuroplasticity benefits build over 4–8 weeks of consistent daily dosing.
Lion's Mane (Hericium erinaceus) contains hericenones and erinacines — bioactive compounds that stimulate the synthesis of Nerve Growth Factor (NGF) in the brain. NGF is essential for the growth, maintenance, and survival of neurons. Unlike stimulants or direct neurotransmitter precursors, Lion's Mane works through neuroplasticity — the brain's capacity to grow and reorganize neural connections.
Mori et al. (2009) conducted a double-blind, placebo-controlled trial showing Lion's Mane (1g/day) significantly improved cognitive function scores over 16 weeks. Effects are cumulative and require consistent use — typically 4–8 weeks before measurable cognitive improvements are reported. At 500mg, the PAKT dose is within the range used in human trials. NGF synthesis stimulated by Lion's Mane supports long-term cognitive health beyond the immediate performance window.
Key references: Mori et al., Phytother Res (2009) · Kawagishi et al., Chem Lett (1994) · Nagano et al., Biomed Res (2010)
Omega 3,6,9
400mg essential fatty acid blend · 1 softgel · PM
PM · Brain
🌙 PM — Fat-soluble. Absorption increases 50–70% with dinner's dietary fat. No stimulating properties.
Omega-3 (EPA/DHA), Omega-6 (GLA/LA), and Omega-9 (oleic acid) are essential fatty acids that form the structural basis of neuronal cell membranes. DHA alone constitutes approximately 15–20% of total brain gray matter fatty acids. These lipids regulate membrane fluidity, receptor function, and synaptic transmission. EPA is the primary anti-inflammatory omega-3, reducing neuroinflammation.
The combination of Omega 3, 6, and 9 provides a balanced essential fatty acid profile. EPA and DHA support mood, cognitive function, and neuroinflammation control. Evening dosing is optimal for fat-soluble absorption with the day's largest meal, and the absence of stimulating compounds makes it ideal for the PM formula.
Key references: Kidd, Altern Med Rev (2007) · Calder, Ann Nutr Metab (2012) · Su et al., Eur Neuropsychopharmacol (2003)
Magnesium Glycinate
400mg elemental · 4 capsules · chelated form · PM
PM · Sleep
🌙 PM — GABA-A receptor agonist and melatonin synthesis cofactor. Evening timing is required for sleep benefit.
Magnesium is a natural GABA-A receptor agonist — the same receptor class targeted by benzodiazepines — and a direct cofactor in melatonin synthesis. It also regulates NMDA receptors involved in neural excitation. At 400mg elemental, the PAKT PM dose is a clinically significant therapeutic amount. Glycinate form achieves 80–90%+ bioavailability versus ~4% for the widely sold oxide form.
Abbasi et al. (2012) RCT demonstrated magnesium supplementation significantly improved sleep onset time, sleep efficiency, sleep time, and cortisol levels in elderly subjects. The 400mg dose reflects the upper end of the standard clinical supplementation range, divided across 4 capsules (100mg each) for optimal gastrointestinal tolerance.
Key references: Abbasi et al., J Res Med Sci (2012) · Wienecke & Nolden, MMW Fortschr Med (2016)
Creatine Monohydrate
2,142mg · 3 capsules · PM dose (5,000mg total daily)
PM · Recovery
🌙 PM — Completes the daily 5,000mg creatine dose. Supports overnight neural recovery without interfering with sleep.
The PM creatine dose (2,142mg across 3 capsules) completes today's full 5,000mg (5g) daily creatine intake when combined with the AM dose (2,858mg). Creatine has no stimulating properties and does not interfere with sleep onset or sleep architecture. Evening dosing supports overnight phosphocreatine resynthesis in neurons during the brain's natural restoration cycle.
The AM+PM split (2,858mg + 2,142mg = 5,000mg) is deliberate: it matches the standard clinical maintenance dose of 5g/day while distributing the total intake across the waking day for sustained phosphocreatine elevation. Unlike single-dose supplementation, split dosing maintains more stable tissue creatine levels throughout the full 24-hour cycle.
Key references: Rawson & Venezia, Curr Opin Clin Nutr (2011) · Rae et al., Proc R Soc Lond B (2003)
L-Theanine
200mg · 1 capsule · alpha brainwave induction · PM
PM · Calm
🌙 PM — Alpha brainwave induction within 45–60 minutes. Peak effect aligns with natural pre-sleep transition window.
L-Theanine directly induces alpha brainwave activity — the neural signature of relaxed, focused awareness. It reduces excitatory glutamate neurotransmission while increasing GABA, serotonin, and dopamine. At 200mg (double the typical serving), the PM dose produces a pronounced relaxation effect without sedation — creating the calm mental state conducive to sleep onset without grogginess.
Nobre et al. (2008) confirmed L-Theanine induces alpha activity within 45 minutes via EEG. The 200mg PM dose is higher than typical AM combinations because the evening application targets relaxation rather than the caffeine-modulation role it plays in morning stacks. This produces a more significant calming effect appropriate for sleep preparation.
Key references: Nobre et al., Asia Pac J Clin Nutr (2008) · Kimura et al., Biol Psychol (2007)