Since your energy levels are low and you're juggling night shifts, university studies, a personal project, and building your company, I'll create a supplement and nutrition strategy that will help you stay physically and mentally strong despite the challenges. Since you find eating properly difficult, we'll focus on essential supplements that can compensate for nutritional gaps and boost focus, endurance, and overall well-being.

🔥 Supplement List for Energy, Focus & Recovery 🔥

👉 Main Goals: ✅ Increase sustained energy (no crashes)\
✅ Improve focus & mental clarity\
✅ Support muscle recovery from night shifts\
✅ Stabilize mood & reduce fatigue\
✅ Fill in missing nutrients from diet

🔹 Morning / Before Work

✔ Magnesium Bisglycinate (200-400mg) -- Reduces stress, supports nerves & muscles\
✔ Ashwagandha (KSM-66) or Rhodiola Rosea -- Reduces fatigue & stress, enhances endurance\
✔ Vitamin B-Complex -- Boosts energy, brain function & metabolism\
✔ Omega-3 (Fish Oil or Algae Oil) -- Supports brain function, reduces inflammation\
✔ Vitamin D3 (2000-5000 IU) -- Essential for energy, mood, and immune system\
✔ Electrolytes (Potassium, Sodium, Magnesium) -- Keeps energy stable & prevents dehydration

🔹 Pre-Shift Energy Boost (Instead of Energy Drinks!)

✔ L-Tyrosine (500mg-1000mg) -- Sharpens focus, motivation, and reduces stress\
✔ Caffeine + L-Theanine (100mg Caffeine / 200mg Theanine) -- Boosts alertness without jitters\
✔ Cordyceps Mushroom Extract -- Improves oxygen usage & endurance\
✔ Creatine Monohydrate (3-5g daily) -- Boosts ATP energy, brain function & muscle recovery\
✔ N-Acetyl Cysteine (NAC) (600mg-1200mg) -- Protects against fatigue, supports liver detox

🔹 Post-Shift Recovery / Night Before Sleep

✔ Zinc + Magnesium (ZMA) -- Helps deep sleep, muscle recovery & testosterone support\
✔ GABA or L-Theanine -- Calms the nervous system & improves sleep quality\
✔ Glycine (2-5g) -- Enhances deep sleep & brain function\
✔ Chamomile or Valerian Root (Optional) -- If struggling with sleep

🔹 Protein & Meal Replacements

Since you struggle to eat properly, these will help maintain muscle, energy & brain function:

💪 Protein Powders (Choose One or Rotate)\
✔ Pure Whey Isolate 95 -- Fast-absorbing, ideal for mornings or pre-work\
✔ Kinetica High Protein -- Good mix of protein + carbs (for energy balance)\
✔ Casein Protein (Before Sleep) -- Slow-digesting to prevent muscle loss overnight

🥤 Meal Replacement Shake (For convenience)\
✔ Huel / Ka'Chava / Jimmy Joy -- Complete meals with protein, fiber & vitamins

🛑 Avoid These Energy Killers

❌ Processed Sugars (Causes energy crashes)\
❌ Too much caffeine without electrolytes (Dehydrates & worsens fatigue)\
❌ Overeating fast food (Slows metabolism, causes brain fog)

🚀 Your Ideal Routine

💡 If You Have No Time for Full Meals

🔹 Morning -- Protein shake + Magnesium + Vitamin D3 + B-Complex\
🔹 Pre-Shift -- L-Tyrosine + Caffeine/Theanine + Electrolytes\
🔹 During Shift -- Protein bar or meal replacement shake\
🔹 Post-Shift -- Zinc/Magnesium + Glycine + Casein Protein (if hungry)

🛒 Shopping List Summary

✅ Magnesium Bisglycinate\
✅ Omega-3 (Fish or Algae Oil)\
✅ Vitamin D3 (5000 IU)\
✅ Vitamin B-Complex\
✅ L-Tyrosine\
✅ Caffeine + L-Theanine\
✅ Creatine Monohydrate\
✅ Electrolytes (Potassium, Magnesium, Sodium)\
✅ N-Acetyl Cysteine (NAC)\
✅ Zinc + Magnesium (ZMA)\
✅ GABA or L-Theanine (for better sleep)\
✅ Glycine (for deep sleep & brain recovery)\
✅ Protein Powder (Whey Isolate, Kinetica, or Casein)\
✅ Meal Replacement (Huel or similar)

💥 Final Notes

• This plan is designed to help you manage stress, stay sharp, and sustain energy despite your night shifts.
• If food is difficult, prioritize high-protein shakes and meal replacements to stay nourished.
• **Your biggest weapons against fatigue = **Electrolytes, L-Tyrosine, Creatine, Protein, and Sleep Support.