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Beginners Guide to Nootropic
Stacks
BY David Tomen Leave a Comment
If you are new to nootropics, and don’t know where to start, this post is for you.
I’ll not insult your intelligence and suggest starting with something simple like caffeine and L-Theanine. Instead, let’s put together a stackthat’s simple, safe and powerful. And won’t crush your monthly budget.
First, let’s lay the ground rules for building a stack. Dr. Giurgea , the chemist who came up with Piracetam in 1963, gave us a list of 5 criteria that a substance must have to be considered a true nootropic.
Dr. Giurgea suggested that a true nootropic:
- Enhances memory and the ability to learn
- Assists brain function under disruptive conditions such as lack of oxygen and electroconvulsive shock
- Protects the brain from chemical and physical toxins like anticholinergic drugs and barbiturates
- Increases natural cognitive processes
- Must be non-toxic to humans, nor stimulate or depress the brain The bottom-line is this stack must be safe to use even long-term. You’ll make improvements to cognition and mood. And if you decide nootropics aren’t for you, you’ll simply go back to baseline where you started. With no damage done and nothing to repair.
Here we’ll put together a simple nootropic stack based on the above criteria. A stack that will:
- Enhance concentration and focus
- Improve your mood and lower anxiety
- Increase your energy without irritability and avoid a crash when it wears off
- Boost your memory
- Reduce stress and fatigue
- Boost learning ability
Sound good? Let’s get started…
Table of Contents
- Nootropic Stack Synergy
- Cumulative Effect of Nootropics
- Water-Soluble vs. Fat-Soluble Nootropics
- Beginner Nootropic Stack
- Nootropic Stack Cost
- Accurately Measuring Nootropic Powders
- Try a Professionally-Formulated Nootropic Stack
Nootropic Stack Synergy
It’s important to understand that a nootropic stack should work synergistically. Because each supplement has a different mechanism of action in your brain and body. And each supplement in your stack should support the other nootropics in your stack.
For example, acetylcholine ’s function in your brain is needed for encoding new memories, reasoning, concentration, cognition and growth of new neurons (neurogenesis).
Once acetylcholine does its job, the enzyme acetylcholinesterase comes in and breaks down acetylcholine.
You can increase acetylcholine by adding Alpha GPC , CDP-Choline or Acetyl-L-Carnitine (ALCAR) to your stack.
But if you use more than one acetylcholine (ACh) precursor or supplement, you can boost ACh too much. Excess ACh can cause depression, irritability, muscle pain and a host of other problems.
Also keep in mind that a nootropic like Huperzine- A inhibits acetylcholinesterase. Which increases ACh levels in your brain. So if you are using Hup-A in your stack, you may want to cut
Whenever I’m about to take my nootropic stack, I always precede it with a tablespoon of extra virgin, cold-pressed coconut oil.
You can also use extra virgin, cold-pressed olive oil. But I prefer coconut oil because the MCT’s are like rocket fuel for my brain. In addition to helping my brain absorb whatever fat-soluble nootropics I’m using.
Beginner Nootropic Stack
This stack works well for someone just starting out with nootropics. And it works well for experienced neurohackers as well.
CDP-Choline (Citicoline) 250 mg per day taken in the morning. This highly bioavailable source of choline easily crosses the blood- brain barrier.
CDP-Choline is metabolized in your body to form choline and cytidine. Choline aids in the synthesis of the neurotransmitter acetylcholine (ACh) in your brain. And cytidine converts to uridine which is important for forming brain cell membranes.
Bacopa Monnieri (45% bacosides) 450 mg per day taken in the morning. Bacopa is an adaptogen which helps prevent the chemical and physical effects of stress. Instead of just suppressing them like prescription antidepressants.
Bacopa Monnieri is used to reduce anxiety, depression and stress. And helps boost memory, concentration and reaction time. Bacopa is also used for neuroprotection by helping to maintain a healthy balance of neurotransmitters. Bacopa is also effective in treating many of the symptoms of ADHD.
Lion’s Mane Mushroom 500 mg to 3 gm per day depending on polysaccharide content. Lion’s Mane prevents neuron damage and boosts Brain Nerve Growth Factor which is important to forming new neurons (neurogenesis).
Lion’s Mane can help improve focus and attention, boost cognition, repair brain cells, and help anxiety and depression.
N-Acetyl-L-Tyrosine (NALT) 300 – 500 mg per day taken in the morning. NALT is a highly bioavailable form of L-Tyrosine which is used in your brain to synthesize dopamine. And the neurotransmitter norepinephrine.
NALT helps alertness, concentration, executive function, focus, libido, memory, and works like an antidepressant.
L-Theanine 250 – 500 mg per day taken in the morning. Or split in two doses. One in the morning. And one at noon.
Or you can drink 3 or 4 cups of organic green tea during your day. Green tea is an excellent source of L-Theanine. It works quickly and helps increase both dopamine and serotonin. The “feel good” neurotransmitters in your brain.
L-Theanine stacked with caffeine provides a synergistic effect that helps promote cognition, motivation and attention. With no caffeine jitters.
Vinpocetine 10 mg dosed up to 3-times per day. Vinpocetine helps brain blood flow by dilating blood vessels. And reducing viscosity or blood thickness.
Boosting cerebral circulation with Vinpocetine increases levels of oxygen and glucose which maintains healthy levels of neurotransmitters. And promotes better concentration, focus and memory.
DHA (Omega-3) 1000 mg per day taken in the morning. Your brain is made up of 60% fat and much of it is in the form of DHA. This fat helps in the formation of brain cell membranes. And plays a vital role in how neurons and synapses function.
Synergistic with CDP-Choline , DHA helps in the formation of phosphatidylserine (PS) and phosphatidylcholine (PC). Two important components that make up your brain cell membranes.
Low levels of DHA can lead to ADHD, anxiety, depression, obesity, suicide, and increased risk of Alzheimer’s and dementia.
Approximate costs of each:
- CDP-Choline (Citicoline) $26 (25 grams)
- Bacopa Monnieri $9 (90 capsules)
- Lion’s Mane Mushroom $10 (60 capsules)
- N-Acetyl-L-Tyrosine (NALT) $7 (100 grams)
- L-Theanine $4 (30 capsules)
- Vinpocetine $5 (30 capsules)
- DHA $10 (60 capsules)
- B-Vitamin Complex $11 (100 B-100 capsules)
For approximately $82 per month you can begin optimizing your brain. I suggest using a tablespoon of extra virgin, cold-pressed coconut oil before each of your doses. To ensure maximum bioavailability and absorption by your body and brain.
Accurately Measuring Nootropic
Powders
Nootropic powders usually come with a measuring scoop to help you calculate your dose. For a more accurate measurement, I recommend using a scale like the American Weigh Scales Digital Pocket Scale.
And you can make your own capsules using a simple tabletop machine like the Capsule Connection Capsule Machine which you can get usually for under $20.
Try a Professionally-Formulated
Nootropic Stack
You may also want to consider trying Mind Lab Pro ® , a high quality premade nootropic stack which contains all the supplements in our beginner’s formula. Mind Lab Pro also contains Phosphatidylserine (PS) , Rhodiola Rosea and Pterostilbene. For less than buying each nootropic supplement on its own.
Another good option for a quality pre-made stack is made by the same company who make Mind Lab Pro. Opti Nutra Advanced
Nutraceuticals ®^ now have a line of supplements called Performance Lab ®^ which includes two nootropic stacks.
Performance Lab ®^ Mind contains Citicoline, Phosphatidylserine (PS), NALT and Maritime Pine Bark extract. Supporting focus, mental processing speed, cognition under stress, multitasking, motivation, memory, and brain health recovery.
Performance Lab ®^ Energy contains ALCAR, R-Lipoic Acid, Coenzyme Q10, PQQ , and Piperine. It’s a caffeine-free method of enhancing energy for body and mind. Supporting cellular ATP energy production, mitochondrial genesis and function, fat metabolism, and overall metabolic efficiency.
For a more personalized nootropic stack, or one tailored to an issue you want to address (cognition, memory, depression, energy and motivation or brain repair and maintenance), see “ How to Create the Best Nootropic Stack”.
Each of the nootropics mentioned in the Beginners Guide to Nootropic Stacks have links to individual pages here on Nootropics Expert. Each nootropic article contains dozens of clinical studies. And much more detail on how each nootropic supplement helps optimize your brain.
If you have any questions about your stack, or comments about the Beginners Stack we covered here, please leave a comment below.
