As someone who is passionate about supporting my brain health and cognitive performance, I’ve put together a carefully selected range of supplements, including adaptogenic herbs, vitamins, minerals, and other well-researched compounds. However, it's crucial to recognize that individual needs vary, and it's essential to consult with a healthcare professional and conduct thorough research before starting any new supplement regimen.
When using supplements, it's important to be aware of potential side effects and interactions, and to rely on reputable sources for information. Additionally, cycling off certain supplements periodically can help maintain their effectiveness and prevent the body from developing a tolerance.
The following sections provide an overview of the supplements I have found beneficial for supporting my cognitive performance, along with their potential benefits, common uses, and important precautions. Please remember that this information is for educational purposes only and should not replace professional medical advice.
📌 It is always best to consult with a healthcare professional before starting any new supplement regimen, as they can provide personalized advice based on your individual health needs and potential drug interactions.
Vitamin D3
Supports immune system health Vitamin D is involved in the synthesis of neurotransmitters, such as serotonin and dopamine, which play crucial roles in mood and cognitive function May help reduce risk of certain cancers, heart disease, depression & Alzheimer's disease Common reasons for taking: Insufficient sun exposure (Harvard T.H. Chan School of Public Health) (National Institutes of Health) Side effects and precautions: Excessive intake may lead to hypercalcemia May interact with certain medications, such as steroids and weight-loss drugs Magnesium Glycinate
Supports muscle and nerve function May help reduce anxiety, stress, and insomnia Common reasons for taking: Muscle cramps or twitches (National Institutes of Health) Side effects and precautions: May cause digestive issues, such as diarrhea, in high doses May interact with antibiotics, diuretics, and proton pump inhibitors Lion's Mane Mushroom
May improve cognitive function and memory Supports nervous system health May help alleviate mild symptoms of anxiety and depression Common reasons for taking: Age-related cognitive decline Mild anxiety or depression (Journal of Restorative Medicine, 2017) Side effects and precautions: Generally well-tolerated, but may cause digestive discomfort in some people May interact with anticoagulant and anti-platelet drugs L-Theanine
Promotes relaxation without drowsiness May improve focus and attention May help reduce stress and anxiety Common reasons for taking: Difficulty focusing or concentrating (Journal of Functional Foods, 2011) Side effects and precautions: Generally well-tolerated, but may cause headaches or digestive issues in some people May interact with medications for high blood pressure Ashwagandha
May help reduce stress and anxiety May improve brain function, including memory May lower blood sugar and fat levels Common reasons for taking: High blood sugar or cholesterol Side effects and precautions: May cause digestive issues, headaches, or drowsiness in some people May interact with medications for diabetes, high blood pressure, and thyroid disorders Rhodiola Root
May help reduce fatigue and improve energy levels May alleviate symptoms of depression and anxiety May improve brain function and reduce mental fatigue Common reasons for taking: Mild to moderate depression (Phytotherapy Research, 2015) (Phytotherapy Research, 2015) (Frontiers in Pharmacology, 2018) Side effects and precautions: May cause dizziness, dry mouth, or insomnia in some people May interact with medications for diabetes and depression Gamer Supps Drink Powder
(90mg caffeine per serving, caffeine free also available)
Ingredients and Benefits: Vitamin C: Aids immune system, lowers blood pressure, protects against chronic disease Vitamin D3: Regulates absorption of calcium and phosphorus, facilitates normal immune system function Vitamin B6: Necessary for brain function and creation of red blood cells, may improve mood and reduce symptoms of depression, may promote brain health and reduce Alzheimer's risk, may prevent clogged arteries and reduce heart disease risk Vitamin B12: Crucial in metabolism of every cell, may improve mood and symptoms of depression, may benefit brain by preventing loss of neurons Vitamin B7 (Biotin): Supports growth and strength of hair, skin, and nails Caffeine: Naturally derived from non-GMO coffee beans, provides energy and alertness L-Theanine: Amino acid found in tea and green tea leaves, works with caffeine to prevent crash or jitters, reduces anxiety Lutein: Important for protection and health of eyes, especially when staring at digital screens Astaxanthin: Carotenoid with powerful antioxidant properties, protects cells from free radicals and oxidative stress Potassium: Required for keeping heart, brain, kidney, muscle tissue, and other important organ systems in good condition, optimizes hydration CoQ10: Beneficial for blood pressure and general heart health Acai Berry Extract: Loaded with antioxidants, may improve cholesterol levels, boost brain function, and have anti-cancer effect Goji Berry Extract: Eye and skin antioxidant, may regulate blood pressure, lower blood sugar, improve sugar tolerance, alleviate insulin resistance, and increase life expectancy Ginseng Root Extract: Cognitive enhancement, anti-inflammatory benefits, lowers blood sugar, and flu prevention Mangosteen Fruit Extract: Fights free radicals and cancer-causing agents, has anti-inflammatory agents, combats allergens, helps digestion and prevents acne Erythritol (Sweetener): Non-GMO sugar alcohol with no impact on blood sugar, no insulin response, and 0 on the GI index, keto and diabetic friendly 5-HTP
May help improve mood and alleviate symptoms of depression May help reduce anxiety and stress Common reasons for taking: Mood disorders, such as depression Insomnia or sleep disturbances (Neuropsychiatric Disease and Treatment, 2012) (Neuropsychopharmacology, 2010) Side effects and precautions: May cause digestive issues, such as nausea and diarrhea Should not be taken with antidepressants or other medications that affect serotonin levels, as it may lead to serotonin syndrome
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