Supplements & Adaptogens
If our diet was perfect and our lifestyle stress-free, we probably wouldn't need any supplementation for our mood or energy. But life is challenging, and sometimes a natural adjustment can make a huge difference with almost no effort.
Unlike some prescription medications, supplements often move through your system quite quickly. You might take l-tyrosine, for example, and find that the effects fade within a few hours. If you take multiple supplements at the same time, you might find that the effects of one fades out before the effects of another. It may take some experimentation to figure out the dosages and frequency of dosages. There might be a supplement you take only in the morning, and another you take three times a day, and another that works best right before going to bed. Thankfully, most supplements are generally well tolerated with few or no side effects.
One way to determine your deficiencies is with a Self Assessment. Another way is with the Braverman Assessment. My recommendation would be to do both.
Unlike some prescription medications, supplements often move through your system quite quickly. You might take l-tyrosine, for example, and find that the effects fade within a few hours. If you take multiple supplements at the same time, you might find that the effects of one fades out before the effects of another. It may take some experimentation to figure out the dosages and frequency of dosages. There might be a supplement you take only in the morning, and another you take three times a day, and another that works best right before going to bed. Thankfully, most supplements are generally well tolerated with few or no side effects.
One way to determine your deficiencies is with a Self Assessment. Another way is with the Braverman Assessment. My recommendation would be to do both.
Once you have your results, I recommend a two-stage approach:
Time of day is very important. If you spring out of bed and don’t need coffee in the morning, Dopamine or Norepinephrine boosters early in the day may be counterproductive, but if you tend to lose energy in the afternoon, l-tyrosine or dl-phenylalanine might be just right.
Stacking. A "nootropic stack" is the name many are giving to the collection of supplements they take each day for increased mood and brain health. For example, the stack for someone hoping to increase energy and reduce anxiety might look like this:
500mg l-tryrosine
500mg dl-phenylalanine 2x daily
200mg phoshatidylserine
200mg l-theanine 3x daily
500mg l-tryptophan at night
Pairing. Another strategy is to pair two supplements at a ratio that creates the desired result. Essentially, it is a "short stack". For example, a pair for clarity and calmness might look like this:
500mg alpha GPC and 1000mg inositol taken together throughout the day
To prevent building up a tolerance, it is recommended to take a day off each week. This also may be helpful in assessing the efficacy of the supplements: How different do you feel without them? You can also reference the Self Assessment or retake the second half of the Braverman Assessment to track your progress.
Also, make sure to take a look at the list of Adaptogens at the bottom of this page.
- Balance your deficiencies by addressing your highest deficiency. If you believe that your highest deficiency is GABA, start with something like lemon balm or l-theanine.
- Remove your deficiencies. The goal is to get you back to your best - to a healthy homeostasis or baseline. This will take some experimentation to find the right balance. Note that addressing one neurotransmitter will affect the others: Upping Serotonin too far may reduce Dopamine and vice versa. You may find yourself taking what seems like a lot of pills but remember, these are natural supplements (like amino acids) that we would likely get from food if we had the time to cook the perfect meal multiple times per day.
Time of day is very important. If you spring out of bed and don’t need coffee in the morning, Dopamine or Norepinephrine boosters early in the day may be counterproductive, but if you tend to lose energy in the afternoon, l-tyrosine or dl-phenylalanine might be just right.
Stacking. A "nootropic stack" is the name many are giving to the collection of supplements they take each day for increased mood and brain health. For example, the stack for someone hoping to increase energy and reduce anxiety might look like this:
500mg l-tryrosine
500mg dl-phenylalanine 2x daily
200mg phoshatidylserine
200mg l-theanine 3x daily
500mg l-tryptophan at night
Pairing. Another strategy is to pair two supplements at a ratio that creates the desired result. Essentially, it is a "short stack". For example, a pair for clarity and calmness might look like this:
500mg alpha GPC and 1000mg inositol taken together throughout the day
To prevent building up a tolerance, it is recommended to take a day off each week. This also may be helpful in assessing the efficacy of the supplements: How different do you feel without them? You can also reference the Self Assessment or retake the second half of the Braverman Assessment to track your progress.
Also, make sure to take a look at the list of Adaptogens at the bottom of this page.
Recommended Daily Dosages
Not sure where to start? Focus on the underlined supplements.
Most of the data contained herein comes from "The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage" by Dr. Eric Braverman
Most of the data contained herein comes from "The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage" by Dr. Eric Braverman
DOPAMINE / NOREPINEPHRINE BOOSTERS* |
Minor Deficit (1-5) |
Moderate Deficit (6-15) |
Major Deficit (15+) |
500mg |
1000mg |
1000-2000mg |
|
500mg |
1000mg |
1000-2000mg |
|
50mg |
100mg |
200mg |
|
methionine |
250mg |
500mg |
1000mg |
pyroxidine |
5mg |
10mg |
50mg |
50mg |
100mg |
200mg |
|
B complex |
25mg |
50mg |
100mg |
50mg |
75mg |
100mg |
*What if you want to boost Dopamine but not Norepinehrine or vice versa? More about that here.
ACETYLCHOLINE BOOSTERS |
Minor Deficit (1-5) |
Moderate Deficit (6-15) |
Major Deficit (15+) |
200mg |
500mg |
1000mg |
|
500mg |
1000mg |
2000mg |
|
50mg |
100mg |
200mg |
|
250mg |
500mg |
1000mg |
|
DHA |
200mg |
500mg |
1000mg |
thiamine |
25mg |
50mg |
100mg |
taurine |
250mg |
500mg |
1000mg |
huperzine-A |
50mg |
100mg |
200mg |
50mg |
75mg |
100mg |
|
korean ginseng |
100mg |
200mg |
500mg |
GABA BOOSTERS |
Minor Deficit (1-5) |
Moderate Deficit (6-15) |
Major Deficit (15+) |
600mg |
1200mg |
1800mg |
|
500mg |
1000mg |
2000mg |
|
glutamic acid |
250mg |
500mg |
1000mg |
thiamine |
200mg |
400mg |
600mg |
100mg |
200mg |
500mg |
|
passionflower |
200mg |
500mg |
1000mg |
200mg |
400mg |
800mg |
|
melatonin |
1mg |
2mg |
3-6mg |
SEROTONIN BOOSTERS |
Minor Deficit (1-5) |
Moderate Deficit (6-15) |
Major Deficit (15+) |
500mg |
1000mg |
1500-2000mg |
|
100mg |
200mg |
500mg |
|
melatonin |
1/3mg |
1/2-2mg |
2-6mg |
200mg |
400mg |
600mg |
|
SAM-e |
50mg |
100mg |
200mg |
St. John's Wort |
200mg |
400mg |
600mg |
fish oil |
500mg |
1000mg |
2000mg |
passionflower |
200mg |
500mg |
1000mg |
Adaptogens: A Potential Secret Weapon
Adaptogens may serve the purpose of addressing multiple imbalances, deficiencies, or symptoms simultaneously. They are also often used to promote neurogenesis, the process of creating new brain tissue. The term “Adaptogens” refers to a broad family of herbs and plant medicines that have been used for thousands of years throughout the world. To be labeled an adaptogen, a plant medicine must fulfill three specific criteria:
-They are generally safe (for just about everyone).
-They help you handle stress.
-They work to balance your hormones.
Adaptogens may serve the purpose of addressing multiple imbalances, deficiencies, or symptoms simultaneously. They are also often used to promote neurogenesis, the process of creating new brain tissue. The term “Adaptogens” refers to a broad family of herbs and plant medicines that have been used for thousands of years throughout the world. To be labeled an adaptogen, a plant medicine must fulfill three specific criteria:
-They are generally safe (for just about everyone).
-They help you handle stress.
-They work to balance your hormones.
ADAPTOGEN |
Recommended For: |
The thyroid + mood master: A superstar adaptogen, this popular herb is a great tool in supporting optimal thyroid function and balancing moods if you are known to get mood swings. Ashwagandha can significantly increase GABA and Serotonin levels while acting like an Acetylcholine reuptake inhibitor, and it can also reduce stress‐induced increases in dopamine receptors. It is also able to prevent and even reverse the physical effects of stress on the body, partially by lowering cortisol. NOTE: Ashwagandha is a nightshade, which some people with autoimmune conditions can’t handle. |
|
The stress calmer: Rhodiola Rosea works by decreasing cortisol levels while increasing levels of norepinephrine, serotonin, and dopamine. It may also be helpful for people struggling with adrenal fatigue and fibromyalgia. NOTE: If you are extra sensitive, Rhodiola can keep you up at night. |
|
The attention focuser: anti-anxiety, antidepressant and memory booster. Raises Acetylcholine, stabilizes Dopamine and Serotonin during stress. May also balance GABA. |
|
The adrenal balancer: Combats adrenal fatigue. Raises Dopamine and stabilizes Acetylcholine. May also stabilize Serotonin during stress. |
|
The pick-me-up: Boosts GABA, providing an anti-stress effect, and provides neuro-protective effects on the Dopaminergic-pathway which can help with ADHD. Ginseng also may act like a Serotonin and Norepinephrine reuptake inhibitor. |
|
The sex hormone igniter: People with low libido or sex hormone imbalance can benefit from shilajit. This Ayurvedic herb translates as “conqueror of mountains and destroyer of weakness.” |
|
The beauty secret: Crushed-up pearl powder is a great source of aminos and will nourish skin, hair, and nails. |
|
The energizer: Maca is a great way to boost energy and also calm anxiety naturally. Maca is a rich source of vitamin C, making it great for boosting the immune system. There are three types of maca powders: red, yellow, and black. Red maca is the sweetest and mildest tasting, yellow maca is the least sweet, and black maca is somewhere in between the two. |
|
Holy basil is great for people with brain fog, gently working to increase cognitive function. It is also helpful for acne, headaches, hormone balancing, bloating, and gas. |
|
The libido pumper-upper: A great tool for people with a low sex drive, this herb has been used for thousands of years in Chinese medicine. |
|
Nature’s chill pill: This adaptogenic bean extract is jam-packed with L-DOPA, the precursor to Dopamine. It also may raise Epinephrine and Norepinephrine levels. A reduction in Glutamate and/or effect on Cortisol may also contribute to the subjective increase in well-being. |
|
The battery pack: If you are dragging through the day, this is another way to optimize your energy levels. |
|
Within the adaptogenic kingdom, there is also an extra-special group of medicinal mushrooms that offer some of the same hormone-balancing benefits as the adaptogens above and some extra immune-boosting qualities, too: Chaga, Shitake, Himematsutake, Lion’s Mane, Turkey Tail, Cordyceps,and Reishi. |
More:
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements
Effects of Alcohol on Neurotransmission
Dig Deeper
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements
Effects of Alcohol on Neurotransmission
Dig Deeper
Disclaimer: This document is for informational purposes only and is not intended to interfere with or supersede the guidance of medical or psychiatric professionals. You are responsible for your own body, including how you treat it and what you choose to put in it.