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Absorb Your Health Review

AbsorbHealth Review

We have promoted many of AbsorbYourHealth.com’s (Also known as AbsorbHealth) supplements but recently people have asked us to review AbsorbYourHealth and answer questions that they have about this vendor. The main reason we like AbsorbYourHealth is because  it carries many supplements that can’t be found easily at other supplement stores. The most popular supplements on their site are: Phenibut, Noopept, Aniracetam and Adrafinil.

The companies corporate headquarters are based out of: Absorb Health EU Limited, Cariocca Business Park, 2 Sawley Road, Manchester, England. M40 8BB.

There have been reports on Reddit claiming the efficacy of their supplements not being potent enough. The owner, Josh has taken it upon himself to prove that all their supplements are tested and pass all safety and potency requirements. You can contact him directly if you have any questions.

It should be stated that many negative reviews were done by competing vendors and their affiliates for free publicity.

How are the prices of Supplements at AbsorbHealth?

Firstly, Amazon does not carry many supplements that Absorb carries on it’s own website. Secondly, some of the supplements are re-listed on Amazon and on average are 20% to even 200% higher on Amazon.

You also do have a chance of getting someone that lives in their parents basement starting a “supplement business” where they engage in shady practices of i) not putting the right supplement in the pill or ii) not putting enough of the supplement or iii) not having ANY quality checks in place and are literally dumping junk products into the market to get one initial sale.

AbsorbHealth has a retail store front, has been in business for countless years AND provides certificate of authenticity when asked. Best of all you can call them for returns and get 100% of your money back!

How Does AbsorbYourHealth handle Shipping and Returns?

They provide FREE shipping if buying over $75 worth of supplements. They ship globally to all countries, you will receive your package faster if you are in the United States as thats where they dispatch all of their supplements.

If you in continental US/Canada, or even the UK, look forward to receiving your package early as they ship only via USPS First Class. You will be kept updated with a tracking code for when your package will be delivered regardless of where you reside.

If you would like to return an item, send it to:

Absorb Health, 106 Countryside St, Supply, NC 28462. Once you have mailed the item, email the tracking number to info@absorbyourhealth.com. They will issue a refund as soon as they see movement on the package. The customer is responsible for paying for and printing the return mailing label.

 

Is Absorb Your Health Legal and Trustworthy or is it a Scam?

Unlike most other supplement websites and companies, the customer is only billed one time, at the point of sale. There are no additional fees beyond the price listed on the sales page.

There are no recurring payments that are billed to the customer unless explicitly stated. Rest assured the website is fully legitimate and has many reviews on Google+ and Amazon.

What are our Favourite Supplements by AbsorbHealth?

We are big fans of their bundled combo’s (stacks) for just about everything and they are heavily discounted as well. Check out their stack for improving your memory here, longevity (popular), or beauty, and even mood.

 

 

Do we have any Absorb Your Health Coupon or Discount Codes?

To get access to discounted AbsorbYourHealth supplements use our voucher link, click here. Promo codes are automatically updated and added to the link above.

At the moment if you order through AbsorbYourHealth you will get Free Fish Oil with every order.

 

 

 

How To: Track If Your Supplement (Stack) Works or Not!

Many people have written in asking for more detailed instructions on how to determine if a stack or a single supplement they are taking is actually working or not. The guide below will demonstrate how to how record your progress when your stack consists of just one supplement initially. It will also show you how to meaningfully record your results if you decide to try another supplement for the same goal. We have written a previous guide on how to setup a stack to track your conditions and symptoms here.

Step 1 – Click Create Stack

Lets start by creating your first stack, once you have signed up, you can click “Create New Stack” from any page. Click any of the screenshots to enlarge them if you need to.

 

Step 2 – Name it to differentiate it from other Stacks

Start by entering all the required details for a stack, the first being what you want to call the stack and selecting the purpose, e.g. “Anxiety” and adding conditions if any.

 

Step 3 – Explain the reason behind the Stack

Continue ahead with your stack by adding a description. The reason for entering this information is to inform other users on the platform a bit more about your stack and potentially receiving feedback from others. A detailed reason not only helps you but others understand why the stack was made.

 

Step 4 – Add Elements by Typing or Clicking

On the final step, you can add one or many supplements, vitamins, minerals or drugs that you may want to track. For the sake of determining what works and what doesn’t for a new goal, we will start by adding just one supplement (Fish Oil) to our stack. We refer to all items that can be added to a stack as an element and elements can be searched from the search field, added via suggestions (based on goals) and by clicking the green button with the supplement name. Go ahead add your elements and click Continue.

 

Step 5 – Stack Page, Change Log & Notes Tab

Once you have followed the wizard and created your stack, you will be forwarded to your stack page. From this page you may modify and tweak your dosage, timings, and add or remove supplements at any time.

If any changes are made to your stack, it can be viewed by clicking on the “Change Log” tab at the top. If you would like to store notes of any kind without doing a journal entry, it can be done so from the “Notes” tab. The following screenshot shows the stack page, we will now show you how to record the efficacy of this supplement by journaling in step 6.

 

Step 6 – Journal Your Results

To start journaling for this stack/individual supplement, scroll down on the stack page and click “Add Post to Journal” or go here: https://trackmystack.com/logs/create


(1) Click Add Post to Journal to be taken to a page where you may add entries to your journal which is connected to individual stacks.

(2) Start by clicking “Yes” or “No” for the supplements you have taken for that day to record your adherence levels. Next add any comment you may want to add along with this individual journal entry.


(3) Next, optionally, you may click the “Daily Values” tab and quantify pre-set metrics or add your own. Here we opted to change our energy level, memory and mood based on anecdotal evidence of how we felt after supplementing fish oil which we are taking for relieving anxiety. Once we are done, we go ahead and click “Save Post” at the bottom of the page (in green).

 

Step 7 – View Your Post

You can now go ahead and see what your post looks like on your stack page. You will notice your metrics are listed and graphed, along with a table displaying your adherence levels. In the next step, we will go ahead and make a few more posts to show you how the journal may look after some time. To see a list of your past entries go here: https://trackmystack.com/logs/ the link to post a journal entry is also in the sub menu bar available when you are logged in.

 

Step 8 – Post and Review Your Results

You can see that after taking fish oil for a few days, our focus, memory and mood all start to improve anecdotally. We can also tweak and play around with dosage increases or decreases at the time. Keep in mind, if you are changing other lifestyle factors such as exercising more or sleeping more or less, all these factors can also be included in each post through the different tabs on the journal posting page as seen in step 6.

 

Step 9 – Tweaking Your Supplement (Stack) if results Fail

Let’s assume in the past example the user did not see any changes with Fish oil after consuming it for a while, how do they add or track another supplement? There is no need to create another stack (though you can create as many as you like). The screenshot below shows the proper way to add another supplement and/or removing an existing one from your stack.

(1) You can set the effectiveness to “Can’t Tell” to remind yourself why you stopped taking it.

(2) You can set a Start Date and a “End Date” to remind yourself when you started it and ended taking it.

(3) You can make any other note you wish and click “Update & Close” and see it recorded on the stack page like below:

 

 

Step 10 – Adding a New Supplement to Your Stack

In the final step we click the blue button that says “+ Add Element to Stack” to add another supplement we have decided to try. You are given many options in this dialog box to record, such as the brand you are taking, the dosage and frequency of the new element. You may also setup refill and adherence reminders (via email) for yourself at this step (or any time later).

Below we see the new element added to the stack page with all information we wrote in the previous step saved, along with the a info-tip alerting us that our dosage may not be effective enough. If you had added multiple supplements, our service would also alert you about any dangerous interactions along with supportive ones. This may not be fully comprehensive but provides a general guide.

As a final step, you can continue to journal and see your progress, but you can also click through to the “Change Log” tab (At the top of the page), to see how your stack was tweaked over the course of your journey to find the right supplement or track your medication history.

 

In Conclusion – Keep Track of Health Journey

Thus far, we have only shown you the absolute basic features on TrackMyStack, there are dozens of other features that you could find useful such as: advanced graphs (pro feature), the ability to track calories and nutrition. Adding a circle of care (family and caregivers) where your team can monitor your progress privately. If you need further help you can also contact us or read specific articles with videos such as this one for tracking vitamins, or this one for using TrackMystack as a health diary.  Good Luck!

The Best Gaming Supplements for Energy, Focus and Speed

Can nootropic supplements help gamers perform better? The answer is an astounding Yes! Ofcourse. We measure improvements in terms of three aspects when it comes to gamers, and they are: Improved & Sustained Energy Levels, Improved Focus & Concentration and lastly, Quicker Reaction time.

Whether it is Call of Duty, Counter-Strike Go, DOTA or any other eSport you may engage in. You can get better through the use of natural supplements. This means you do not have to pack and load yourself up with bulky, expensive and sugar-filled energy drinks such as Red Bull or Monster (or some of the gamer focused energy drinks, anyone remember BAWLS? G-Fuel?). Generally what we recommend below is a no-nonsense, no fluff recommendation on what to take for your general health (in cases) and to take before competitive gaming or gaming in general.

A word to note, always consult a health professional before engaging in “biohacking” yourself by consuming any “brain pills”. Additionally, continue to do your own research after reading our recommendations if need be. Secondly, a word on measuring if your performance is improving or not: Use TrackMyStack as a platform to record your in-take of supplements over the first month and see if you notice any changes and modify your gamer supplement stack as you deem fit. Keep in mind, most of these are natural supplements, so they require time to “build up” in your system. For you to feel any sort of difference, unless if you go the route of things like Adrafinil things aren’t instant. Record things like your Actions Per Minute (APM) which is a critical component for FPS, MMO and RTS games, a good amount per minute is about 200.

 

The Best Gaming Supplements

Let’s target each item one by one to determine what supplement will work best for you, additionally if you want to learn even more about them, click the name to read more.

Best Gaming Supplements For Energy (In Order)

  1. Rhodiola Rosea – generally helps improve mood but more importantly helps alleviate stress and provides concentration. It stimulates the “AMPK enzyme” which results in better cell function which leads to improved cognitive capabilities. Bonus: It is a herb, is widely available, and was taken by Vikings to improve Stamina. Get it from this source for $12
  2. Caffeine+L-Theanine: Although you may be use to chugging starbucks or consuming monster energy drinks for gaming purposes. You may have noticed that after the quick burst and jitters, your energy falls off, leaving you wondering if you should consider spending another $5 to damage your health and your wallet. Anecdotal evidence on our platform states that users notice better potentiation when consuming the pill form. The L-Theanine stops the jittery feeling and gives you more of what you crave… That Focused Energy. You can buy a grab L-Theanine and Caffeine pills for about $19 from Amazon for 30 pills.
  3. Lumonol: This supplement contains all the elements needed to have a OVERALL healthy brain all the time, popping one pill before competing will really kick things into high gear. Most of it’s effects come from Noopept which is a cognitive enhancer and is “neuroprotective”. Plain for, it helps protect your brain from your potentially unhappy life choices on weekends. The creators claim:

    Engineered to elevate overall cognitive performance, Lumonol upgrades your Memory, Focus, Processing Speed and overall Brain Functions.Featuring Noopept at its core – the worlds most effective nootropic with powerful brain enhancing properties.

    We take it as well and we have seen thousands of stacks with this ingredient as well, if you are interested in Lumonol, you can visit their website here.

 

Best Pro Gaming Pills For Focus & Concentration

Lumonol: This would be our #1 choice for Focus and concentration, rather than taking many other supplements individually, we would recommend you take this supplement yourself. It contains B-Vitamins, Focus Blend (Guarana, Hordenine, Ginseng), Energy Blend, Memory Blend. What we came to realize about this supplement as opposed to others that had somewhat similar ingredients was that the quantity/or dosage was much closer to the required amounts to be effective and that they used standardized products. So you are really getting the quantity and the quality needed for this to work. Learn more about it here yourself before buying it.

Phenylpiracetam: If you are not up to date with nootropics, they are being touted as “the real life nzt-pill” from the movie limitless. This is one of those compounds, it is one that is a bit more powerful than the absolute classic “piracetam” as the bioavailability is a bit higher.
The taste is bad, and you may want to buy it in pill form, the effects will definitely be felt as we are approaching the realm of pharmaceuticals here, but in the nootropic community it is touted as a “safe, starting cognitive enhancer”. It is hard to come by and won’t give you all around benefits like Lumonol above, but if you want to go ahead and try it, click here, it is about $30.

As a side, most articles or companies will not recommend or even come close to mentioning the supplements above. Most would recommend you stick to caffeine mixed with a few B-vitamins, with sugar for good measure to make it taste better. We are writing this as a “tool” that gamers can use on occasion. The recommendations aren’t just “gamer pills”, they can be utilized (and quite possibly already are) being used by Entrepreneurs, Software developers, gym-rats, stock traders, and even pilots.

 

Improving Reaction Time with Supplement Pills

  • Lutein And Zeaxanthin: Generally included in pro gaming supplements to help keep eyes healthy as it reduces the risk of macular degeneration and cataracts. One thing you probably didn’t know is that it should be cycled and it should not be taken from today to infinitum. We don’t want to bore you with the details as to why, but consider taking this 1 month on and 1 month off for visual acuity. You can also read a study below on gamers can improve their reaction time (visual processing time) by lutein supplementation. You can use our link to grab the right brand for relatively cheap here for about $10.

    In a study published Sept. 24, 2014 in the scientific journal PLOS ONE, researchers from the University of Georgia (UGA) Vision Sciences laboratory reveal for the first time scientific evidence that the speed the brain processes information can be increased in young, healthy adults through the use of supplements featuring high amounts of the nutrient dietary zeaxanthin (20mg and above). The findings present meaningful implications for athletes as increasing the speed at which the eyes and brain communicate translates to giving players critical extra milliseconds to process visual information and react faster on the field.

    STUDY TITLE: A Double-Blind, Placebo-Controlled Study on the Effects of Lutein and Zeaxanthin on Neural Processing Speed and Efficiency.

  • Lumonol: We have already mentioned Lumonol, and don’t need to go into reviewing why it is a good OVERALL supplement for the price, $59.99 for one bottle or 3 for about $120 (Free shipping) for when you play video games competitively. Generally you can take this daily and each bottle contains one month’s supply. Additionally, you can consume it before you need to get into competitive-athletic gaming mode. As you can guess the effects are better felt when it has been consumed daily and then taken before a gaming tournament. Below are some testimonials from users that have taken it (click below to read more).
  • Cyanidin (Superfruit black currant supplies active Cyanidin 3-Glucoside): While not necessarily what you would classify as a “gaming supplement”. C3G helps protect the retina by being rich in anthocyanins and helps with regenerating rhodopsin. Rhodopsin is the ingredient that helps with low-light and shifting-light adaptation and is generally considered good for night vision. This runs about $9 and you can get it from here.

We hope you now have a new reason to ditch gaming energy drinks for healthier and more powerful brain supplements (that are also better for your wallet!). We encourage you to take the supplements consistently with patience before making up your own mind on their efficacy. Please double check the rules as set in MLG, ESL Gaming or any other eSports leagues you may be a part of to confirm nothing has been added to the banned substance list as it is always changing.

Review by: Kathleen

 

 

 

† The statements made on this website have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Tips and Techniques for Improve Your Concentration

Whether you are struggling to remember the last item on the shopping list or scratching your head for the answer to the multiple choice question on your exam that will help you pass, it can’t be denied that focus and concentration are crucial to our daily routines.

The good news is that there are skills you can learn and things you can do to allow your brain to focus better.

This guide aims to help improve concentration and mental focus by removing distractions, and simply using some simple yet clever concentration techniques.

Start fighting distractions

It was arguably easier for our ancestors to avoid distractions since they didn’t have all the technology we have around us now. They didn’t have advertisements and billboards or social networking websites. That’s right. All of these are distractions that you need to avoid to stay focused on the task you are trying to do.

Cutting Multitasking

Although you might think you are being more productive by attempting to do several things at once, you aren’t. Multitasking is more or less a myth where your brain simply paces back and forth between things, leading to further mental stress.

In addition to the above, a lack of mindfulness in the present has been found to promote brain aging by shortening protective end caps on your chromosomes called telomeres.

Clutter is detrimental

Brain MRIs prove that clutter adversely affects your ability to concentrate and process information. Having an organized environment can make you more focused and productive, however.

Find The Perfect Environment For Yourself

Some people need complete silence while others concentrate better in the buzz of their favorite coffee shop. Classical music, especially Mozart and Baroque music, is often cited as the top brain-boosting music.

If you concentrate best in total silence, consider getting a pair of noise cancelling headphones for enhanced concentration.

Nourish Your Brain

If you can’t concentrate, it’s possible that your brain isn’t getting the nutrition it needs. Start by eating plenty of fruits and vegetables which are high in vitamins, antioxidants, and phytonutrients your brain needs. Also, avoid white sugar and refined carbs which make your blood sugar level fluctuate sporadically.

Your brain also needs a steady supply of blood glucose since brain cells don’t store energy. Avoid MSG, aspartame and other artificial sweeteners. Use a wide variety of herbs and spices to make your meals delicious and brain-healthy. Rosemary and turmeric are particularly good for the brain.

Remember that your brain is mostly made up of fat, so eat plenty of healthy high-fat foods like nuts and avocados. Low-fat diets haven’t made us thin and they have been a disaster for our brains so don’t go for those! Sometimes, they can even contribute to Alzheimer’s.

Use coconut oil instead of canola and soy oil which contains medium chain triglycerides that bypass glucose metabolism, getting energy directly to the neurons. If you are a fan of chocolate, go get yourself some dark chocolate. Flavonoids, caffeine and theobromine work together to improve memory and concentration.

Consider buying MCT Oil (sold as Brain Octane Oil) which is a more refined version of coconut oil.

Fill Nutritional Deficiency Gaps

The three most common deficiencies that can wreak havoc with brain function are omega-3 fatty acids, vitamin B12, and vitamin D.

Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid that is a major building block in the brain. A DHA deficiency has been linked to many brain problems and psychiatric disorders. Memory loss, depression, mood swings, dementia, Alzheimer’s disease, and attention deficit hyperactivity disorder (ADHD) have all been found to improve with DHA supplementation.

Vitamin B12 is the most common vitamin deficiency in the USA, particularly among seniors who often have poor absorption. People who eat little or no meat are particularly at risk, since animal foods are the only dependable sources of B12.

Vitamin D can lift your mood, improve memory, and increase problem-solving ability. However, most Americans and Europeans are deficient in it due to the climate.

Start Appreciating and Using Dopamine

Neurotransmitters like Dopamine provide your “get up and go.” If you have trouble concentrating, you may have a dopamine deficiency. Low energy, motivation, and libido are all signs of low dopamine. A protein-rich diet is an excellent source of the amino acids needed to create dopamine.

Besides all animal products, foods that promote dopamine formation include avocados, apples, bananas, beets, sea vegetables, green leafy vegetables, oatmeal, chocolate, green tea, and coffee.

Additionally, the top supplements to improve concentration by boosting dopamine levels are tyrosine (an amino acid), Phosphatidylserine (PS), and Ginkgo biloba.

Surprisingly, physical exercise also boosts dopamine production. Taking walks, or doing gentle, no-impact exercises like yoga, tai chi, or qi gong all provide powerful mind-body benefits.

 

Meditate regularly to improve concentration

Chronic stress can lead to depression, anxiety, poor decision making, sleeplessness, and impaired memory. When facing chronic stress, your brain undergoes biochemical and structural changes that cause your brain to prematurely age and literally to shrink.

As a result, the best technique to reduce stress and improve concentration is meditation. Movies, TV Shows and Asian culture have already shown us the benefits of meditation. Meditation can make you happier, smarter, and more resilient to life’s ups and downs.

According to studies, regular meditators experience improved concentration and focus, memory, greater creativity, stress reduction, and better sleep. It can also decrease your biological age by 12 years. Impressive, right?

 Killing boredom

It’s clearly not possible for us to stay engaged or excited about something forever. We all get bored from time to time and here are some tips on how to tackle this problem to increase mental focus.

Chewing Gum May Help with Memory

Chewing gum boosts accuracy rates and reaction times while increasing ability to concentrate and focus. It is also believed that gum increases the flow of oxygen to regions of the brain responsible for attention.

Improve Concentration with Eating Mints?

Just a whiff of peppermint improves concentration, memory, and attention span.

Start Doodling for Mental Focus

Doodling or randomly drawing has been shown to not only exercise your brain, but helps you concentrate, grasp new concepts, and retain information.

Understand your “Biorhythm”

Do tasks you aren’t too excited about when you are most alert. Scientists have found there is a best time to do everything and that includes concentrating. While everyone is different, most adults do their best thinking in the late morning as their working memory, alertness and concentration reach their peak.

Sleep Properly to be able to Focus the Next Day

If you didn’t get enough sleep last night or suffer with low-level chronic lack of sleep for whatever reasons, you’ll have a hard time concentrating.

Stay Hydrated to Increase Concentration

Drinking water may be the easiest way to improve memory and concentration. Water makes up 75% of the brain but most of us are chronically dehydrated. Even mild dehydration results in shrinkage of brain tissue and temporary loss of cognitive function, including concentration and memory.

Caffeine Intake

A little coffee can help you get through a boring morning meeting. It boosts blood flow to the brain to improve concentration, mood and alertness.

And keep in mind that the half-life of caffeine is around 5-6 hours, so you may have to stop drinking caffeine by early afternoon so that it won’t keep you up at night.

Develop Focus by Starting Yoga!

We have already discussed the benefits of meditation. Doing yoga can also boost your brain power even more than doing conventional aerobic exercise. Even one session of yoga significantly improves working memory and concentration.

One of the best Concentration Hacks for Improving Mental Focus

The “pomodoro technique” was developed by an Italian graduate student as a study aid.

  • Pick a task you want to concentrate on, one that needs your undivided attention.
  • Remove obvious distractions (like putting away your phone).
  • Tell those around you not to disturb you.
  • Set a timer for 25 minutes then give the task at hand your all.
  • If your mind starts wandering snap yourself back and remind yourself you only need to keep up this level of concentration for a few more minutes.
  • When the 25 minutes is done, take a 5-minute break.
  • Walk around. Do some stretches.
  • When you’re ready, you can do another “pomodoro,” a block of 25 minutes of intense concentration.

You will be fairly surprised at how good this tactic is at boosting your concentration and productivity.

What Should You Do Next to increase your Focus?

Now that you have read the full article – hopefully with your full concentration – make sure you’re giving your brain the basics it needs to function its best like brain-healthy foods, sleep, and mind-body exercises like yoga or qi gong.

Reduce stress and halt brain aging by meditating and giving up multitasking. Boost your dopamine levels and address nutritional deficiency gaps with the right supplements from the right companies. If you feel like you’ve tried everything but still can’t concentrate, you may or may not have a health condition that you will have to seek advice for from a professional.

However, sometimes, the answer can be as simple as getting a pair of reading glasses. These are some of the tips and techniques you can use to answer how to build focus and concentration. Try some of these out and watch your brain get stronger and sharper.

Consider taking Lumonol or MaxSynapse to kick start your focus and memory goals!

Understanding Brain Fog – Symptoms and Solutions

So what is brain fog and how do you know you’re experiencing brain fog? The most common brain fog symptoms are forgetfulness, inability to focus, frequent confusion and lack of mental clarity. Regardless of how daunting it might sound, there are easy ways to beat it.

While brain fog isn’t an acclaimed term by science, it has become a widely known term to indicate a cloudy head or foggy mind.

While experiencing it is common, it shouldn’t really form part of your daily routine. When you feel like you just can’t think, your brain is essentially sending a signal that there is a problem.

Brain fog generally fits into one of two categories; lifestyle related or medical brain condition.

 

Brain Fog Cause #1: The Wrong Food Items

One of the brain fog causes is eating the wrong food in your house.

Sugar and items high in fructose boost your blood sugar level pretty high before making it fall significantly. The brain uses glucose as a chief source of fuel so this rise and fall unsettles the brain.

While low glucose results in mood swings, agitation, exhaustion, confusion and poor judgment in addition to brain fog, high glucose levels lead to resistance of insulin, and diabetes which both point toward Alzheimer’s.

According to some authors, the brain starts to “digest itself” for the raw materials it needs to create essential brain chemicals. This happens when you stop eating dietary fat. It is recommended that you eat fat from sources like nuts, olive oil, eggs and avocados. Vegetable oils aren’t included in this list.

Besides sugar, eating food that you are allergic to can also put you in a tough mental situation. While wheat, corn and soy may be pleasant to eat, these are also some of the most common food items that people are allergic to. Eggs, shellfish, peanuts and tree nuts are also some other items people might be allergic to.

Wheat is also a huge culprit in contributing to brain fog. Gluten is a protein in wheat that makes dough rather stretchy, and is considered the worst culprit for brain fog, but there are over 1,000 other proteins in wheat that can trigger negative reactions too. Wheat has also been found to worsen brain disorders like schizophrenia, autism, and ADHD. However, if you stop consuming wheat altogether, you might suffer from some withdrawal symptoms.

Food additives like salt, sugar, fat are almost always added to restaurant dishes. Two of the worst kinds of additives for your brain are MSG and artificial sweeteners. Look for words like “hydrolyzed protein” to see if it contains MSG.

Drinking enough water sounds pretty easy to do but people often find it hard to actually do that on a regular basis. Studies have proved that even mild dehydration can adversely affect your attention, memory and other cognitive skills.

If you are a coffee or tea lover, you should know that caffeine found in those drinks is addictive and not having enough of it can result in withdrawal symptoms including brain fog, headache, fatigue, and even flu-like symptoms like nausea and vomiting.

If you’ve suddenly found yourself biting your nails or reading through this article super nervously, feel free to take a breath and relax. You can easily avoid most of the brain fog causes listed above by minimizing processed food and eating real food instead.

Just remember that not having dinner or having twice as much dinner as the next person on the table both can lead to a fuzzy brain so make sure you have a balanced diet!

Brain Fog Cause #2: Deficiencies in Nutrition

While you might have read that malnutrition is only a problem in parts of Africa and Asia, nutritional deficiencies exist everywhere and often disguise themselves as brain fog. Even if you are eating healthy, make sure you take the right supplements so that you have nothing to worry about.

Deficiency in Vitamin B12

You may or may not have a vitamin B12 deficiency if you find yourself often being confused. Two particularly high risk groups for this deficiency are adults who often have poor absorption, and vegetarians, since B12 is found only in animal products.

Antacids like Nexium, Pepcid, and Zantac are directly linked to vitamin B12 deficiency as stomach acid is needed to break down and absorb vitamin B12.

Deficiency in Vitamin D

Vitamin D can raise your spirits, counter brain fog and depression, improve memory, and boost your problem solving abilities. For areas in America and Europe which rarely get exposure to sun, vitamin D supplements can do the job for you brilliantly.

The further away from the equator you are the more you may need to consume Vitamin D generally.

Essential Fatty Acids in Omega-3

These fatty acids are found in huge numbers in the brain and are essential to your memory and overall brain health and function. If you don’t get much salmon or sardines, you should consider using an omega-3 supplement which will provide you all the fatty acids your brain needs, particularly those which are high in DHA (docosahexaenoic acid).

The Harvard School of Public Health has also recommended that all adults take a multivitamin supplement as insurance to fill any nutritional gaps. A lot of studies have found that taking a multivitamin alone can improve overall brain function and we support these recommendations. If your brain fails to receive the nutrition it needs, supplements come in super handy.

Here are some supplements that can counter and get rid of brain fog:

Arctic Root

This is a high quality herb used in traditional Chinese medicine that increases your resilience to stress. If you feel like you are low on energy, anxious or depressed, try the arctic root as a supplement for great results.

Citicoline

This is a supplement that increases blood flow to your brain, increases mental energy, and protects your brain from damage and aging.

Gotu Kola

This is a traditional herbal remedy that shields your brain from everyday neurotoxins like lead, fluoride, aluminum and MSG. Gotu Kola also protects the brain from free radical damage and reduces brain inflammation.

Magnesium

Magnesium threonate supplements are one of the best forms of countering brain fog. The research on this type of Magnesium is lacking and the web is full of anecdotal evidence on Threonate being the best for cognition, however, there are very few studies on this.

Vinpocetine

Vinpocetine enters the brain to increase blood flow at an amazing rate, decreases brain inflammation, and protects against radical damage.

Lumonol – A commercial brain enhancement supplement, that contains most of the ingredients above.

Brain Fog Cause #3: Insomnia and Lack of Sleep

While you are asleep, cerebral fluid washes your brain and cleans up the debris. At night, your brain gets the opportunity to memorize everything you have learned and lack of sleep can disrupt your memory, concentration, mental stress and cognitive skills.

There are reports that NALT helps ‘clear your brain’ and studies done to back this up, however more research is needed.

Brain Fog Cause #4: Lots of Stress

Stress is often associated with productivity and hard work however people tend to forget that stress makes your body more prone to diseases like dementia and Alzheimer’s. Prolonged stress leads to anxiety, depression, poor decision making, insomnia, and memory loss. Brain cells commit “suicide” under stress.

Meditating

Meditation is a great technique to counter and reduce stress levels in your body. If you meditate, you benefit from improved focus and concentration, greater creativity, stress reduction, and even better sleep (try this exercise, insomniacs!).

Physical and Mental Relaxation Techniques

While meditation is a popular way to get rid of stress, brainwave entrainment technology is an impressive shortcut to get similar benefits quickly and easily where you simply put on your headset and listen. Diaphragmatic breathing, progressive muscle relaxation, self-hypnosis, Emotional Freedom Technique (EFT), and autogenic training are also all good techniques for countering stress.

Brain Fog Cause #5: Lack of Physical Exercise

Physical exercise not only increases endorphins and pumps more glucose and oxygen to the brain but also burns off the stress hormone cortisol and stimulates new brain cell formation.

Walking might also be one of the easiest and best ways to tackle stress.

Brain Fog Cause #6: Germs and Toxins

Sure, outdoor pollution can cause cognitive problems but indoor air pollution is often ten times higher and dangerous to you. Toxins like formaldehyde and PCBs (polychlorinated biphenyls) outgas from your carpet, furniture, and mattress.

Molds, dust, pet dander, pollen, perfume, air fresheners, cigarette smoke, and household cleaners get trapped inside your home and induce brain fog, tiredness and memory loss.

Switch to natural cleaning products and personal care products, don’t smoke inside, unplug the air fresheners, and run a HEPA air filter in your bedroom to lighten your toxin load while you sleep!

Brain Fog Cause #7: Health Disorders and Conditions

If you ask a doctor what causes brain fog, you won’t be content with the answer you get. There is no clinical definition of brain fog but your doctor can test you for underlying health conditions that could be the source of your problem.

Chemo Brain

A common side effect of chemotherapy is one form of brain fog known as “chemo fog” or “chemo brain” which is caused by a combination of the disease itself, treatments, sleep problems, hormonal changes, depression, and stress.

Fibro Fog

Brain fog is one of the biggest complaints of people with fibromyalgia and chronic fatigue syndrome (CFS).

Lupus Fog

Lupus fog is what we call cognitive impairments that almost always appear with systemic lupus erythematosus (SLE).

Thyroid Disorders

Hypothyroid (low) and hyperthyroid (high) conditions can cause brain fog.

Other Brain Fog Causes

There are lots of diseases that list brain fog as a symptom:

  • ADHD
  • adrenal fatigue
  • anxiety
  • brain injuries
  • candida albicans
  • chronic pain
  • depression
  • diabetes
  • irritable bowel syndrome
  • heavy metal toxicity
  • hepatitis C
  • hormonal imbalances
  • hypoglycemia
  • Lyme disease
  • menopause
  • multiple sclerosis
  • neurodegenerative disorders
  • neurotransmitter imbalance
  • nutritional deficiency
  • rheumatoid arthritis (RA)
  • seasonal allergies
  • substance abuse
  • substance withdrawal

Brain Fog Cause #8: Over the Counter Medications

Brain fog is a widely known side effect of prescription and over-the-counter (OTC) medications, especially Statin cholesterol-lowering drugs and prescription sleeping pills which cause memory loss.

However, lots of over-the-counter (OTC) drugs also block acetylcholine including Benadryl (for allergies), Pepcid AC (for acid reflux), and Tylenol PM (for pain and insomnia).

Finding the Solution That Best Suits You

There is no standard method that works for every individual who seeks to get rid of brain fog. Here are some helpful pointers that you should bear in mind:

  • Study your diet to see if any specific foods or food additives that might be causing brain fog.
  • Include lots of healthy fats into your diet!
  • Get proper sleep regularly.
  • Exercise even if it means walking for fifteen minutes every day.
  • Make good use of multivitamin supplements to assist your brain’s nutritional needs.
  • Take an omega-3 supplement.
  • Visit a doctor if you are experiencing side effects from prescriptions.

Brain Fog: Conclusion

Sometimes, brain fog is caused by lifestyle factors like diet, stress, or lack of sleep and exercise while other times, it is caused by various health condition or medications/prescriptions.

The best thing you can do to take care of your body and yourself is to be proactive in having a healthy lifestyle. You can also learn more about nootropic supplements that can give you a kickstart on your journey to lessen brain fog.

Practicing Gratitude

How To Practice Gratitude

Being grateful
Being grateful

We have already discussed the benefits associated with writing and maintaining a gratitude journal. Those who regularly take time to write a journal entry daily on things they are thankful for experience many more positive feelings of emotion, they sleep much better, feel more alive, and generally express much more compassion and kindness. There have been studies done that state that they can even have a stronger immune system.

The feeling of gratitude should not be contained only for large occasions in one’s life but should and can be felt for smaller things in life as well. Even these small feelings of gratitude can lead to the above mentioned effects, claims UC David psychologist Robert Emmons. It is important to write regularly (as brief as it may need to be) on things for which you are thankful.

Since the benefits are many, I will quickly suggest ways in which you can start a gratitude journal and maintain the habit long term.

 

Variety of Thanks

Sometimes writing the same thing day after day or week after week can keep your brain from being thankful about other fresh grateful moments. You can consider writing about other things you may be grateful for, or writing the task in more detail to vary your entry for additional ‘unrealized gratefulness’. Think about what you are grateful for a bit more by asking yourself “why” up to three times. When focusing on new things around you, you will massively enhance your gratitude regimen. Doing this will slowly change the way you think about different situations in real life for the better.

You Need Momentum

gratitude thankfulness journal
“A Offline” Thankfulness Journal

Once you realize the benefits of maintaining a gratitude journal, you will want to start immediately. However the key to maintaining a journal effectively is Momentum. You need to make sure you set aside at least 5 minutes a day to write what you are thankful for, for the day. If you feel like you will be tired at night time, perhaps do a entry when you get home (from work, from school, etc), or the day after (in the morning). Keep in mind that although the task sounds simple, being consistent can be difficult, and so plan ahead and perhaps schedule your writing on your calendar (or better yet, consider adding ‘Write an Entry for my Gratitude Journal’ as part of your ‘Stack’ and set it as a reminder). 

 

The Gratitude Jar

Another common practice done by many is the Gratitude Jar, which involves writing your grateful movements on a sticky note or any piece of paper and dropping it in the jar to be reviewed at a later time. You will obviously not be able to keep track of your entries (in a ascending manner, like you would in a regular journal), but the goal here is to fill up the jar by an arbitrary time (New Years, Christmas, Birthday) at which point you can review what you were grateful for. The reason for keeping a jar and not tracking your gratitude using an app like TrackMyStack is that it keeps things more fun and exciting, see point above on keeping momentum.

Being Thankful of People

Humans are social creatures and as such it is known that if we interact with other’s, our level of happiness increases. It is no different when comes to writing your journal entries, if you focus on non material things and focus on people you are thankful to have in your life, you will see greater benefits from writing your journal. Also, consider telling your friend’s and family and having them start a journal of their own on TMS, or just let your friend know your thankful for having them in your life and why. This may lead to even greater moments of thankfulness down the line with the person.

Remember to keep ‘practicing gratitude’ fun and easy! Keeping a journal digitally has the added benefit of being able to be edited from anywhere. TrackMyStack does a great job of helping you maintain a daily gratitude journal! click here to start daily gratitude journal.

The Complete Guide to Intermittent Fasting for Cognitive Benefits & Beyond

improve-brain-power-with-fasting

Intermittent energy restriction (IER) involves intermittently limiting energy intake levels.  There are many ways to restrict calories, one method involves limiting your calorie intake to about 500 kcal a day for days to three days a week. In another method, you must consume all your daily food within an 8 hour window every day, the last way is to simply fast for 24 to 36 hours without any food. In this article, I will discuss if there is any evidence that states cognition is improved via fasting and any other interesting thing I found while doing my research that you may like as well. Let’s start by getting to know some terminology so the article makes much more sense for you.

Table of Contents
1. Key Terms & Differences
2. How It Works
3. Overall Benefits of IF
4. Results Breakdown
5. Dealing with the onset of Hunger & Brain Fog
6. Disclaimer Clauses
7. Another form of IF, BulletProof
8. Closing Thoughts

Key Terms & Differences

Intermittent fasting (IF) may sound technical. But all it really means is going for extended periods without eating anything if possible. Throughout the world tribes experience one form of IF or another. Among them, many show no signs of age-associated problems like diabetes, cancer, neurodegeneration,  cardiovascular disease, or hypertension.

Caloric restriction (CR), researchers define caloric restriction as reducing food intake while avoiding malnutrition. In animal studies, this usually means consuming 30-40% fewer calories than the standard daily requirement. That’s the equivalent of limiting daily intake to around 1,200 calories for women and 1,400 for men. CR is very different for men and women, which I explain more about below. CR has prolonged life in dogs, rodents, worms, flies, yeast,  bugs, and non-human primates by 30 to 50% (evidence below).

Alternate Day Fasts Alternative day fasting (ADF), as the name implies you do this every other day or Every other day Fast (EODF).

24 Hour Fasts, done few times a week to achieve the same results, may be more difficult for beginners.

16/8 Fasts (Time Restricted Feeding) is what we will be discussing when referring to IF below.

How It Works

  • The best way to begin fasting is by giving your body 12 to 16 hours between dinner and breakfast every single day. This allows 4 hours to complete digestion and 8 hours for the liver to complete its detoxification cycle.
  • That mean’s give yourself eight hours or more of ‘feeding time’. The rest is a no ‘feed zone’.
  • Tip: Have Plenty of Water, Skipping breakfast is a simple way to do IF. Many people do IF to go into Ketosis (fat burning mode) to shed fat and get your brain running on ketones for energy (This actually takes a few weeks for your body to get use to.)

Ketosis is characterized by raised levels of ketone bodies in the blood/body associated with fat metabolism. Meaning you are obtaining your energy from fat rather then glycogen (think carbs). The brain prefers to run on fat (via ketone bodies) , these energy molecules become fuel for our brains after being converted from fat by the liver. This can only happen when insulin your bloodstream is low, the lower it is the higher the ketone production. You can be in different levels of Ketosis but scientifically if you are at 1.5 – 3 mmol/L it is considered the optimal state but from a nutritional standpoint 0.5-1.5mmol/L is considered good enough.

Benefits to the Brain from Intermittent Fasting

Brain health is very much dependent on neuronal autophagy (the act of self eating, this is when cells recycle waste and repair themselves). Without the process of autophagy, brains do not develop properly and function as intended.  Take a look at the results of the study: Energy intake, meal frequency, and health: a neurobiological perspective. The results state:

In humans, excessive energy intake is associated with increased incidence of cardiovascular disease, diabetes, and certain cancers and is a major cause of disability and death in industrialized countries. On the other hand, the influence of meal frequency on human health and longevity is unclear.

Both caloric (energy) restriction (CR) and reduced meal frequency/intermittent fasting can suppress the development of various diseases and can increase life span in rodents by mechanisms involving reduced oxidative damage and increased stress resistance.

Many of the beneficial effects of CR and fasting appear to be mediated by the nervous system. For example, intermittent fasting results in increased production of brain-derived neurotrophic factor (BDNF), which increases the resistance of neurons in the brain to dysfunction and degeneration in animal models of neurodegenerative disorders; BDNF signaling may also mediate beneficial effects of intermittent fasting on glucose regulation and cardiovascular function.

So basically, there is a increase in BDNF, but since the study was not conducted on humans, we can’t definitively state that it can increase human lifespan or overall health. BDNF is a protein that interacts with neurons in the hippocampus, responsible for regulating memory and learning. It helps neurons survive and grow new neurons via neurogenesis and increases the development of synapses between neurons.  Sounds like something those looking to keep their brain healthy and functioning optimally may want. Being low on this stuff has been linked to many diseases such as Alzheimer’s. BDNF is naturally occurring and has been extensively tested on mice and in each case it has shown to significantly improve the learning capacity, working memory (Working memory is how many pieces of information you can juggle in your mind at any given time) and cell signalling [reference].

Other Benefits:

  1. Lose Weight (Shed Fat) – Easier to maintain low body fat, via insulin sensitivity for skeletal muscles. Might be better, burning fat, using fat rather then carbohydrate.
  2. Longevity (Mediated mostly by AMPK pathways). Helps deplete damaged mitochondria and is anti-inflammatory, although not proven definitively.
  3. Blood Pressure Regulation
  4. Bodybuilding – Increase mTOR.
  5. Increased Growth Hormone – Fasting for more than 6 hours begins the cleansing phase.  The cleansing phase is catabolic in nature in that it tears down old damaged cells.  These genetic repair mechanisms are turned on through the release of human growth hormone (HGH). HGH also improves skin function, reduces wrinkles & heals cuts and burns faster. Researchers at the Intermountain Medical Center Heart Institute found that men, who had fasted for 24 hours, had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH.
  6. Save Time (and money?) in the morning
  7. For Epilepsy – Decreased, Normal brains, when overfed, can experience another kind of uncontrolled excitation, impairing the brain’s function, Mattson and another researcher reported in January in the journal Nature Reviews Neuroscience.”(source)

Breakdown of Results on Cognition from IF

When it comes to IF and the it’s benefits, I repeatedly came across the name Mark Mattson. Mark Mattson (a neurologist at Johns Hopkins University and the National Institute of Health (NIH) research is cited in most if not all ‘important’ papers discussing IF online. His research states (in short): Fasting reduces oxidative stress, cognitive decline and mitochondrial dysfunction that normally results from brain trauma, so when researches put rats on a 24 hour fast it proved to provide neuroprotective results.

This study discusses how Human (and non-human) studies show that IER increases synaptic plasticity (marker of learning and memory), enhances performance on memory tests in the elderly, leads to the growth of new neurons, decreases risk for neurodegenerative diseases.

  1. GeoMetric Memory – Worse
  2. Spatial MemoryLack of effect
  3. Reaction Time – Increased
  4. Processing Speed – Decreased
  5. Psychomotor abilities – Improved (Psychomotor abilities is the ability to manipulate and control physical objects.). Study on mice and rats, results seen when rats reached Ketosis. Key take aways from this study you may find interesting:
    1. With EODF implemented after rat cervical spinal cord injury was neuroprotective, promoted plasticity, and improved behavioral recovery. Without causing weight loss, EODF improved gait-pattern, forelimb function during ladder-crossing, and vertical exploration. In agreement, EODF preserved neuronal integrity, dramatically reduced lesion volume by >50%, and increased sprouting of corticospinal axons. As expected, blood beta-hydroxybutyrate levels, a ketone known to be neuroprotective, were increased by 2-3 fold on the fasting days.
    2. In addition, we found increased ratios of full-length to truncated trkB (receptor for brain-derived neurotrophic factor) in the spinal cord by 2-6 folds at both 5 days (lesion site) and 3 weeks after injury (caudal to lesion site) which may further enhance neuroprotection and plasticity.
  6. Depression – Decreased – Anti depressants are known to increase BND signaling and synthesis in the hippocampus. Most of the studies have been done on rodents but it is plausible that intermittent fasting may help alleviate depression to an extent.

Dealing with Brain Fog & Hunger

brain-fog-from-fasting

To reduce “brain fog” (Brain fog may be described as feelings of mental confusion or lack of mental clarity. While on the diet, there are two options, one is to have a low calorie drink (less than 50kcal, if your energy level is dropping and ketone energy just isn’t doing it for you, and consume it with nootropics which may potentially help with brain fog.) Consume water. Keep in mind the mind-numbing hunger feeling subsides over time, in up to 6 weeks (on 5:2 diet — 5 days off, 2 days on with CR).

Supplements & Drugs that May Help

If you are trying IF and just feel like your brain fog is not subsiding, and you are just feeling too drained, you may want to consider taking supplements that may help, some can think it is a form of cheating, but it is up to you to decide if you want to go this route.

First one would be a drug called Modafinil will suppress your diet and provide you the mild CNS stimulation you may need to ‘get work done’. I will leave you to check out the link to learn more about this one, and its similar compounds like Adrafinil or Armodafinil (Provigil).

Number two is taking nootropics such as Phenylpiracetam, Caffeine (pill, and definitely not with sugar and creamer or milk!), one will give you a jolt of energy and the other will keep your brain focused. Some people on reddit and around the web have provided anecdotal evidence of ALCAR being effective to stave off hunger, other’s have even recommended a herbal tea’s known as Kratom.

Disclaimer

Note on these supplements: The benefits should be worth your time and counteract any negatives.

As for women: Research has stated that in the long run, IF can disregulate a women’s reproductive system, but these aren’t conclusive. If you are a women, you should listen to your body and tread carefully, also watching out for signs of hypothryoidism and amenorrhea.

Bulletproof Intermittent Fasting

A new type of fast, since we are fans of Bulletproof we are mentioning it here. You could try another coffee company and any other MCT Oil (or better) just make sure you consume the right one (as described in the video). Bulletproof has been known to be somewhat of a “reliable source” for us and that is why it is being recommended and we do get referral fee if you use the link below (with no added cost to you!).

Steps:

  1. 8:00 AM: Drink Bulletproof Coffee.
  2. 2:00 PM: Break fast with foods from the Bulletproof Diet.
  3. 8:00 PM: Eat your last meal before beginning the fast.

What You Need (click to buy):

  1. Bulletproof Coffee – Said to be very low in mycotoxins and considered a premium coffee.
  2. Brain Octane Oil (18X of MCT) or MCT Oil – Ketone Energy
  3. Grass Fed Butter – Anchor brand works and use very low amounts.

My take: Although not a real fast to get your body running on ketones, this does get’s you into a mild ketosis, and maybe more ‘practical’ for most people, but needs more research. However it is simple enough to try and many communities online swear by it.

Closing Thoughts

  • Most fasters do allow themselves coffee, teas and other non-caloric beverages during the fasting. Generally acknowledged that drinking a beverage with fewer than 50 calories will keep you in a fasting state.
  • Many do not claim to really notice an increase in ability to comprehend data faster, but many have reported the ability to focus and pay attention better when on IF. (Reddit)
  • Anecdotal Evidence by members of “The fast Diet” 5:2 diet however state that they noticed up to a 50% improvement in memory. For both of these we don’t know if the member’s have any sort of memory problems, and of other confounding variables.

Additional Tools

TrackMyStack (TMS) – If you want to really try Intermittent Fasting and want a measurable way to record your general health (and performance, or ODL’s) consider using a Stack Journal to do so.  You can’t see what’s working and what’s not if you are not actively quantifying your mood, side effects, anxiety etc and we are the perfect platform to do so. I have a journal which I have been using for the past month and it shows me that I have been able to put off eating for longer amounts of time because now based on my diet, I feel satiated for longer amounts of time and my mood is generally better as well. It’s not just me that is tracking this stuff, check out this super in-depth stack of a user trying to increase BDNF.

I wish you the best of luck, IF is something anyone can try and play around with without harming themselves too much (or needing much to start). Remember, there are many types of fasts that can be undertaken if one does not fit to your liking. You may will experience grumpiness and headaches at first, but with some will power it can be overcome.

Most studies as referenced to, do link to non-humans trials but some have been tested on humans and the results are somewhat similar. The supplements mentioned above and Bulletproof intermittent fasting are some ways people cope and try out IF and you are welcome to try them (but I recommend only do so after you have attempted ‘regular’ IF.). Go ahead and get started, create a TMS account and track your progress towards better health cognitive health.

– TrackMyStack Editorial Staff
Jeff & Asher

Supplements Everyone Should Take

Health-Supplements-To-Take

Supplements are an addition to a optimal diet, thus there is no best supplement for anyone. However, there are supplements such as Vitamin C or Magnesium that everyone probably lacks in. Below is a re-print of a pretty well summarized post as to what you can take, originally found on PasteBin.

Vitamin B1 – Thiamin – 20mg/day – performs decarboxylation reactions; required for complete catabolism of sugars and keto acids; destroyed by alcohol use; deficiency produces neurasthenia, neurodegeneration, and metabolic syndrome.

Vitamin B2 – Riboflavin – 20mg/day – forms FAD, a ubiquitous cofactor used for 2-electron reductions, including the enzyme that detoxifies aminochromes. Along with NADH, needed to extract metabolic energy from foods

Vitamin B3 – Niacinamide or Niacin – 250 or 500mg/day (up to 2g/day; requirement is substantially increased during stressful conditions, eg. schizophrenia, and liver disease) – Precursor to NAD and NADPH, the most fundamental cofactors in living organisms. Functional deficiency affects all life processes. NADH is used to extract high-energy electrons from food-derived carbohydrates and proteins. NADPH is widely used by proteins in biosynthetic electron transfer reactions and is part of some antioxidant enzymes. Supplementation has been repeatedly found to have significant benefits in many (perhaps most) degenerative diseases. Niacinamide inhibits the breakdown of NAD.

Vitamin B5 – Pantothenate – 25mg/day – part of Coenzyme A; essential for fat metabolism and oxidative respiration; excessiely excreted in metabolic syndrome.

Vitamin B6 – Pyridoxal-5-Phosphate – 15mg/day – prone to oxidative destruction, especially when B3 is deficient; central to amino acid metabolism; deficiency arrests ‘non-essential’ protein synthesis; opioid addiction depletes vitamin B6.

Vitamin B9 – TetraHydroMethylFolate – 200ug/day – required to remethylate S-Adenosyl-Methionine; most people are functionally deficient; requirement increased by B12 deficiency; opioid addiction depletes folic acid.

Vitamin B12 – Methylcobalamin – 1000ug/day – normally produced by gut bacteria, which are impaired in everyone; required to recycle folic acid to allow for methylation; deficiency is associated with neurodegeneration.

Perhaps consider a High Bioavailable version of Vitamin B, click here to see one we recommend ($20).

Na-R-ALA – 10-100mg/day; along with thiamin (Alpha Lipoic Acid), oxidizes pyruvate produced by glycolysis; water/fat soluble antioxidant that recycles endogenous antioxidants; effective and non-toxic heavy metal chelator; low plasma levels are indicative of metabolic syndrome/diabetes; supplementation restores insulin sensitivity in diabetes and associated conditions (eg schizophrenia).

Vitamin D3 – Cholecalciferol – 5000 IU/day in winter, less with more sunlight exposure – produced from cholesterol by UV light in human skin. Mushroom skin produces the related compound Ergocalciferol, Vitamin D2, which can partially substitute for our own D3. Prevents calcium accumulation in soft tissue, plasma; prevents osteoporosis, may alleviate depression.

Vitamin E – d-Tocopherols – 30IU/day – up to 400IU/day depending on meat and PUFA consumption. Supplementation is not required if you eat only fruit. In most cases, avoid taking over 400IU/day. Best is to take a,b,g, and d (‘mixed’) tocopherols and tocotrienols rather than just a-tocopherol. Required for the hydrogenation of excess unsaturated fats and the prevention of their oxidation; spares and restores CoQ10. Antagonizes some of the effects of estrogen.

Magnesium – Magnesium Glycinate/chelate – 50-200mg/day Mg – required for ATP synthesis and retention; required for calcium absorption and utilization; prevents muscle cramping and bruxism. Consider L-Threonate for cognitive enhancement as it passes the BBB more easily into the brain.

Vitamin K2 – Menaquinone – 2mg/day – required for protein carboxylation; prevents bone demineralization and soft-tissue calcification; necessary for proper vitamin D and calcium metabolism; required for effective blood clotting. Vitamin D supplementation necessitates vitamin K supplementation. MK4 is the most active form of vitamin K in non-hepatic tissues.

Zinc – Zinc Picolinate/chelate – ~10mg/day of zinc – required for some antioxidant enzymes (Zn-SOD); required for insulin synthesis; various metabolic roles. Required for MAP binding to microtubules, and hence the structural integrity of neuronal dendrites. Disruption of Zn metabolism by aluminium is related to alzheimerism. Consider ZMA.

Selenium – Selenomethionine – 100ug/day – required for some antioxidant enzymes (GPx); required for the conversion of thyroid hormone to its active form (T3). Deficiency is associated with schizophrenia and diabetes.

Chlorella/Spirulina – 1-20g/day – single celled algae; extremely high in nearly all vitamins and minerals, as well as a wide variety of other biological molecules – good for detoxification. Can be eaten in unlimited amounts, like food.

Vitamin C – Preferably Magnesium, Potassium, or Sodium ascorbate – 10g/day; up to 300g/day for severe degenerative diseases – Apes cannot synthesize vitamin C and require enormous amounts from our diets. Required for many reduction/hydroxylation reactions (eg, synthesis of collagen, norepinephrine, carnitine). Spares and restores other antioxidants such as vitamin E and ALA. Subclinical deficiency impairs capillary integrity and catecholamine metabolism; promotes CVD, cancer, parkinsonism, schizophrenia, diabetes, and most other degenerative diseases. Cannot be obtained in even close to sufficient amounts, even on an all-fruit diet, since domesticated fruits are much lower in vitamin C and flavonoids than wild ones. Large (25g+) doses can be used to overcome opiate addiction, and to relieve pain. Adverse effects are extremely uncommon, with the exception of gastrointestinal discomfort at very high doses (which may itself be therapeutic).

Flavonoids – >500mg/day – catechol flavonoids are required for vitamin C activity; flavonoids improve the efficiency of many metabolic processes; substantially expand the protective capabilities of endogenous antioxidants; largely responsible for the health benefits of many foods. Berries, tea, chocolate, onions, and wine are well-studied sources.

Reishi/Cordyceps/Lion’s Mane – 1-5g/day – medicinal mushrooms; contain a multitude of natural nootropics, including noopept-like substances; broadly effective at preventing and reversing brain damage.
If you had to choose six of these, they’d be Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, and vitamin K. They are inexpensive and nearly everyone is functionally deficient in them. Everything listed should be taken by anyone living in civilization who seeks to avoid disease and prevent aging.

For Vitamin C, try to find one that also includes flavonoids. For B3, niacin works about as well as niacinamide but also produces flushing and has blood lipid- and cholesterol-lowering effects.