ANCOR Optional Supplement Guide

OPTIONAL SUPPLEMENT GUIDE

Enhancing ANCOR (Not Required)

⚠️ CRITICAL: READ THIS FIRST

THE ANCOR METHOD WORKS WITHOUT SUPPLEMENTS.

Everything in this guide is completely optional. The core ANCOR protocol (breathing, sensory normalization, proprioceptive loading, heat, reintegration) is effective on its own.

Why supplements are included:

Some people report enhanced effects

They may help with more severe dysregulation

They provide additional options for those who want them

The "neurochemical" part of ANCOR can refer to your body's natural neurochemistry (affected by breathing, exercise, etc.) OR optional supplement support

You should read this section IF:

You're already considering supplements

ANCOR alone isn't providing enough relief

You want all available options

You're interested in the science

You can skip this section IF:

You don't want to use supplements

You can't afford them

You have medication interactions

You prefer to keep things simple

THE ROLE OF SUPPLEMENTS IN ANCOR

What supplements MAY do:

Support inhibitory neurotransmission (calming signals)

Modulate glutamate/GABA balance

Enhance the effects of breathing and proprioceptive work

Provide additional support during high-stress periods

Help with sleep-related regulation

What supplements DON'T do:

Replace the core ANCOR practice

Work without the other components

Guarantee results

Work the same for everyone

Think of them as: Optional amplifiers, not requirements

THE FIVE OPTIONAL SUPPLEMENTS

1. GLYCINE

What it is:

An amino acid (building block of protein)

Acts as an inhibitory neurotransmitter in the brain and spinal cord

Also acts as a co-agonist at NMDA receptors

What it may do:

Support calming neurotransmission

Reduce startle response

Improve sleep quality

Enhance the "anchoring" effect of proprioceptive work

Suggested dose:

Pre-workout: 2-3g

Bedtime: 3-4g

Nighttime awakening: 0.5-2g in small amount of water

Form:

Powder (most economical)

Capsules (more convenient)

Timing in ANCOR:

15-30 minutes before proprioceptive loading

OR at bedtime

OR upon nighttime awakening

Cost:

Bulk powder: ~$15-25 for 500g (100-250 doses)

Safety:

Very safe, even at higher doses

Minimal side effects

May cause mild sleepiness

Evidence:

Well-studied for sleep

Some evidence for reducing subjective stress

Generally recognized as safe

2. L-THEANINE

What it is:

Amino acid found in tea (especially green tea)

Crosses blood-brain barrier

What it may do:

Increase alpha brain wave activity (associated with calm focus)

Support GABA and dopamine

Reduce anxiety without sedation

Take the "edge" off internal pressure

Suggested dose:

100-200mg per use

Can use 2-3 times per day if needed

Form:

Capsules most common

Can get from drinking tea (but less concentrated)

Timing in ANCOR:

20-30 minutes before proprioceptive loading

OR when you first notice pressure building

OR before high-stress situations

Cost:

~$15-25 for 60-120 doses

Safety:

Very safe

Rare side effects: mild headache, dizziness

Generally well-tolerated

Evidence:

Good evidence for reducing anxiety

Studies show increased alpha waves

Synergizes with caffeine (if you drink coffee)

3. MAGNESIUM GLYCINATE

What it is:

Essential mineral

Glycinate form = magnesium bound to glycine (well-absorbed, gentle on stomach)

What it may do:

Support muscle relaxation

Modulate NMDA receptors

Support parasympathetic nervous system

Reduce muscle tension and "tightness"

Improve sleep

Suggested dose:

200-420mg elemental magnesium daily

Best taken at bedtime

Form:

Glycinate form strongly preferred (better absorption, less GI upset)

Avoid oxide form (poorly absorbed, causes diarrhea)

Timing in ANCOR:

Evening/bedtime

Post-workout if muscle tension is high

Cost:

~$15-30 for month's supply

Safety:

Safe for most people

Too much causes diarrhea (dose-dependent)

Start low and increase

Check medication interactions

Evidence:

Well-established role in muscle function

Good evidence for sleep support

Many people are deficient

4. MYO-INOSITOL

What it is:

Sugar alcohol involved in cellular signaling

Related to B-vitamin family

What it may do:

Support serotonin and dopamine signaling

Modulate mood and anxiety

Reduce rumination and intrusive thoughts

Support overall emotional regulation

Suggested dose:

1-4g daily

Can be split into 2 doses

Form:

Powder (most economical)

Capsules

Timing in ANCOR:

Morning and/or evening

Not timing-critical like glycine

Cost:

~$20-35 for month's supply

Safety:

Generally very safe

May cause mild GI upset initially

May affect blood sugar (monitor if diabetic)

Evidence:

Good evidence for anxiety and OCD symptoms

Some evidence for depression

Studied in PCOS and metabolic conditions

5. N-ACETYLCYSTEINE (NAC)

What it is:

Modified form of amino acid cysteine

Precursor to glutathione (major antioxidant)

What it may do:

Modulate glutamate (excitatory neurotransmitter)

Reduce oxidative stress

May help with "internal pressure" sensation

Support brain health

Suggested dose:

600-1200mg, once or twice daily

Best with food

Form:

Capsules most common

Timing in ANCOR:

Morning with breakfast

Not timing-critical

More of a daily support than acute intervention

Cost:

~$15-30 for month's supply

Safety:

Generally safe

Can cause GI upset (take with food)

Has sulfur smell (normal)

May interact with blood thinners and some medications

Evidence:

Good evidence for trichotillomania and some compulsive behaviors

Studied in bipolar disorder and schizophrenia

Some evidence for autism-related irritability

SUPPLEMENT COMBINATIONS

"Minimal Stack" (if you want to try supplements but keep it simple)

Glycine only: 2-3g pre-workout, 3g at bedtime

Cost: ~$20/month

Covers both acute regulation and sleep support

"Core Stack" (most commonly used combination)

Glycine: 2-3g pre-workout

Magnesium glycinate: 200-400mg at bedtime

L-Theanine: 100-200mg as needed for acute pressure

Cost: ~$40-50/month

Covers acute regulation, sleep, and as-needed support

"Full Stack" (maximum support)

Glycine: 2-3g pre-workout, 3g bedtime

L-Theanine: 100-200mg 1-2x daily

Magnesium glycinate: 200-400mg bedtime

Myo-Inositol: 2-4g daily (split doses)

NAC: 600-1200mg daily with food

Cost: ~$70-100/month

Comprehensive support

TIMING STRATEGIES

Pre-Workout Window (15-45 min before proprioceptive loading):

Glycine: 2-3g

L-Theanine: 100-200mg

Goal: Prime nervous system for regulation

Bedtime Window (30-60 min before sleep):

Glycine: 3-4g

Magnesium glycinate: 200-400mg

L-Theanine: 100-200mg (optional)

Goal: Support sleep onset and quality

Nighttime Awakening (if you wake up dysregulated):

Glycine: 0.5-2g in 2oz water

Keep by bedside in small container

Minimal water to avoid needing bathroom

Goal: Return to sleep quickly

Acute Pressure/Pre-Meltdown:

L-Theanine: 100-200mg

Glycine: 1-2g (sublingual or quick dissolve)

Goal: Take edge off escalation

Daily Baseline (not timing-specific):

NAC: with breakfast

Myo-Inositol: morning and/or evening

Goal: Steady baseline support

CHOOSING YOUR APPROACH

Start with NONE if:

You want to see what ANCOR alone does

You're on multiple medications (check interactions first)

You have a tight budget

You prefer simplicity

You're not sure about supplements

Then add later if needed

Start with ONE if:

You want some support but not complexity

You're new to supplements

Budget allows ~$20/month

You want to see what each does individually

Recommendation: Start with glycine (most versatile, pre-workout and bedtime use)

Start with CORE STACK if:

You've done research and want to optimize

Budget allows ~$40-50/month

You're experienced with supplements

You want comprehensive support from the start

Add MORE if:

Core stack helps but not enough

You have budget flexibility

No medication interactions

Specific symptoms match supplement targets (e.g., rumination → inositol)

IMPORTANT SAFETY NOTES

ALWAYS:

✓ Discuss with your doctor first, especially if on medications

✓ Start one supplement at a time (wait 3-5 days between adding)

✓ Start with lowest dose and increase gradually

✓ Buy from reputable brands (third-party tested)

✓ Check for interactions with your medications

✓ Stop if you have concerning side effects

NEVER:

✗ Use supplements to replace medical care

✗ Assume they're risk-free because they're "natural"

✗ Take them if your doctor advises against it

✗ Give to children without pediatrician approval

✗ Use during pregnancy without OB approval

MEDICATION INTERACTIONS (Review with Doctor)

Glycine:

May enhance sedating medications

Clozapine (antipsychotic) - potential interaction

L-Theanine:

May enhance blood pressure medications

May interact with stimulants

Magnesium:

Antibiotics (tetracyclines, quinolones) - separate by 2+ hours

Blood pressure medications - may enhance effects

Bisphosphonates - separate by several hours

NAC:

Blood thinners - potential interaction

Nitroglycerin - potential interaction

Chemotherapy - discuss with oncologist

Myo-Inositol:

May affect blood sugar - monitor if diabetic

QUALITY MATTERS

How to choose supplements:

Look for:

Third-party testing (USP, NSF International, ConsumerLab)

Reputable brands

Clear labeling of ingredients

Manufacturing date and expiration

Avoid:

Unknown brands from questionable sources

Products with lots of fillers

Proprietary blends that don't list amounts

Products making outrageous claims

Suggested brands (no affiliations, just commonly recommended):

Thorne

Pure Encapsulations

NOW Foods

Life Extension

Jarrow Formulas

Doctor's Best

(Always verify quality certifications yourself)

TRACKING SUPPLEMENT EFFECTS

How to know if they're helping:

Week 1-2: Start logging baseline

Daily pressure levels (1-10 scale)

Sleep quality

Meltdown frequency

Week 2-4: Add supplement(s)

Continue logging same metrics

Note any side effects

Be patient - some take time

Week 4-6: Assess

Compare to baseline

Is there improvement?

Any negatives?

Worth the cost?

Decision:

Continue if helping

Adjust doses if needed

Discontinue if no benefit or side effects

COST CONSIDERATIONS

Making it affordable:

Prioritize:

Glycine (most versatile, cheapest per dose)

Magnesium (if sleep issues)

L-Theanine (if acute anxiety)

Buy smart:

Bulk powder vs. capsules (much cheaper)

Buy larger quantities (lower per-dose cost)

Look for sales

Generic brands work fine if quality-tested

Skip if:

Budget is tight

Core ANCOR (no supplements) is working

Cost causes stress (defeats the purpose!)

THE BOTTOM LINE ON SUPPLEMENTS

They are optional enhancers, not requirements.

Many people get significant benefit from ANCOR without any supplements. If you do use them:

Start conservatively

Track effects carefully

Spend within your means

Always clear with your doctor

Remember they're supporting the METHOD, not replacing it

The power of ANCOR is in:

Breathing regulation

Proprioceptive loading

Heat modulation

Sensory normalization

Consistent practice

Supplements just dial up the volume on effects you can already achieve.

Part of the ANCOR Method - Created by Seth A. Horn (2025)

This is not medical advice - consult healthcare providers

These statements have not been evaluated by the FDA