# 💊 NOTES - NOOTROPICS Nootropics (pronounced noo-traah-puhks) - supplements that enhance executive function, including memory, decision-making, and creativity ## Remember: * For supplements to be effective, it must be absorbed by your body. Different forms of supplements have different levels of bioavailability. * Look for supplements that have....GMP (Good Manufacturing Practices) or NSF ## Nootropics Major categories * stimulant drugs such as Ritalin and Adderall, as well as the non-stimulant Modafinil, which boosts awareness * synthetic compounds such as racetams, known to boost memory in people with brain injuries or age-related cognitive decline * natural compounds such as caffeine, herbal ginseng, and the amino acid creatine constitute the third type of nootropic; these are over-the-counter and as such are among the most popular agents of neuro-enhancement smart drugs derives from the Greek word “noos” (mind) and “tropein,” which means “towards.” ## L-Theanine L-Theanine: Modulates Alpha brainwaves for calm, alert brainpower. L-theanine is a natural amino acid commonly found in tea leaves and certain types of mushrooms. This soothing amino acid is good for beginners because it has research-backed benefits for relaxation and sleep. L-Theanine - Standard Dose: 200mg L-theanine 25 mg of L-theanine in a cup of green tea [Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/) ## Magnesium magnesium L-threonate Magnesium / NOW Magtein - for anxiety and good sleep Magnesium • Taurate: heart & blood pressure • Threonate: brain & memory • Glycinate: relaxation & sleep • Citrate: constipation • Lactate: digestion • Malate: energy & fatigue • Chloride: blood sugar & digestion • Orotate: heart • Sulfate: muscle soreness magnesium glycinate — not magnesium citrate or magnesium L-threonate (brain/memory) magnesium glycinate (anxiety/sleep) magnesium citrate Magtein Bacopa: Anti-stress learner's nootropic helps you retain new knowledge. Lion’s Mane: Nerve growth factor support for memory and mood balance. Vitamin B6: Maintains healthy brain tissue and long-term memory. Vitamin B9: Optimizes brain health and blood flow to the brain. Vitamin B12: Helps support brain energy metabolism. Bacopa monnieri has been shown to enhance higher order cognitive processes, which involve turning new information into stored learning and memories 2017, 30% of Americans surveyed stated that they had used a drug for cognitive enhancement at least once in the preceding twelve months; among this group, 22% had used amphetamines such as Ritalin L-theanine 200 mg Vitamin D3 50 mcg (2000 IU) Vitamin Supper B-Complex Fish Oil 1000 mg Omega-3 300 mg Stamets 7 Daily Immune Support Royal Sun Blazei 143 mg Cordyceps 143 mg Reishi 143 mg Maitake 143 mg Lion's Mane 143 mg Chaga 143 mg Mesima 143 Ashwagandha - 2100 mg Creatine Bacopa Monnieri Himalaya Organic Bacopa/Brahmi Starting Dosage: 1 capsule per day (750 mg) Rhodiola Rosea - Pure Encapsulations Rhodiola Rosea (100 mg) Supplements: L-theanine, basically a high dose of green tea; also vitamin B and ashwaganda​ Caffeine - Standard dose: 50-200mg caffeine Vitamin D Vitamin B Complex ## Yerkes-Dodson law The relationship between arousal and performance is known as the Yerkes–Dodson law. This relationship suggests that naturally anxiety-prone individuals may benefit from mild anxiolytics, while inattentive people may benefit from stimulants. Your baseline level of stress will have a lot to do with what works for you. ## Sleepy Girl Mocktail * ½ cup pure tart cherry juice (with no added sugars) * 1 tablespoon magnesium powder (optional add l-theanine) * a splash of Lemon-Lime OLIPOP soda (or some sparkling water) https://www.reddit.com/r/nootropics/wiki/beginners/ Tart Cherry Juice Although the recommended daily allowance (RDA) of magnesium is typically about 400 to 420 milligrams of magnesium per day for adult men and 310 to 360 milligrams a day for adult women, it’s recommended that people take no more than 350 milligrams of magnesium in supplement form hdaily to avoid side effects 120mg x 2 daily Magnesium Glycinate 200mg x 2 daily L-theanine L-theanine 200 mg L-theanine 200-400mg a day 200 and 400 mg daily for magnesium supplementation. The standard dosage for L-theanine is between 100 and 200 mg per day. Bacopa Monnieri Bacopa Monnieri with 45% bacosides is 450 mg. Bacopa Monnieri is used to reduce anxiety, depression, and stress. It’ll boost memory, concentration and reaction time. And is used for neuroprotection, and to balance neurotransmitters. Bacopa Monnieri is an adaptogen. It helps prevent the chemical and physical effects of stress. Creatine ## Melatonin Melatonin (N-Acetyl-5-Methoxytryptamine) is a hormone made in your pineal gland. And it’s this hormone your body produces when its time to go to sleep. Melatonin levels are low during the day. And peak at about 2 – 3 AM depending on your age. After that it steadily declines until morning. Start with 1 – 3 mg, 90 minutes before bedtime. Most people don’t need any more than 3 – 5 mg. per night. ## Theacrine Theacrine, also known as tetramethyluric acid, is a purine alkaloid found in the leaves of a wild tea plant known as Camellia kucha. (The leaves of a different tea, Camellia sinensis, are frequently used for many popular black or green teas.) Theacrine, sometimes sold as Teacrine®, is a purine alkaloid with a chemical structure similar to caffeine and theobromine (a stimulant found in chocolate).[1] It occurs in cupuaçu (Theobroma grandiflorum), a tropical fruit tree in Brazil related to the cacao plant, and Camellia kucha, a species of tea plant.[2] Camellia kucha, also called Camellia assamica var. kucha, is a wild variety of Chinese tea. It’s closely related to the common Camellia sinensis tea plant, but contains around 1-3% theacrine, giving it a strong bitter flavor.[3] In Yunnan, China, where kucha tea grows naturally, residents use it medicinally to treat wounds, diarrhea, and inflammation.[4]† Kucha tea plant (Camellia assamica var. kucha Chang et Wang) is regarded as a mutant variety of wild Pu'er tea plant found in few mountain areas of Yunnan, China. Its fresh young leaves and shoots are picked by the indigenous aborigines in these local areas to prepare an herbal tea for the treatment of common cold empirically. adaptogen (herbs, plants or mushrooms that help the body respond to stress) ## Vitamin B3 (Niacin or nicotinic acid Doses above 4,000 IU daily can be toxic to adults. Authorities recommend, however, that children from age 1, and adults through age 70, take 600 international units (IU) daily, and that adults 71 years and older take 800 IU daily. See more https://www.fitsmartyou.com/reddit-nootropics-reviewed/ banana chips --Dark chocolate (to raise endorphins) --Blueberries (to raise serotonin) --Green tea+ (which contains L-theanine that blocks stress receptors in your brain) --Anything rich in B-vitamins like 5-Hour Energy, VitaminWater, or banana chips (as B-vitamins replenish energy that's sapped when you are depressed) b-vitamins & l-theanine