Choline is often the center of a great nootropic stack. Because without adequate levels of choline in your brain, the rest of your stack is unlikely to work very well.
Choline is neither a vitamin or mineral. It is a water-soluble “nutrient” related to the B-Vitamin group. Choline was recognized as an “essential” nutrient by the US Institute of Medicine in 1998.[i] “Essential” because your body cannot make enough choline on its own. You need to get it from food, or a supplement.
Choline is found naturally in eggs, liver, beef, salmon, cauliflower, Brussels sprouts and breast milk. Eggs are often considered “brain food” because they supply high amounts of choline.
Choline is needed by your body for liver function, normal brain function and development, nerve function, muscle movement, cellular energy and metabolism.
Choline assists in methylation involved in genetic expression and the repair of DNA, nerve signaling, and detoxification.
Your brain has a huge appetite for choline. It is critical for the synthesis of the key neurotransmitter acetylcholine. Which your brain uses to maintain clear communication between its billions of neurons.
In fact, choline is so vital to cognition and nerve function that, without it, we couldn’t move, think, sleep or remember anything.
Choline and acetylcholine are needed for the basics of attention, focus, memory, mood, thinking, and sleep.
Not enough choline and you deal with poor recall, memory loss, fatigue, brain fog, inability to learn, feeling irritable or distracted, and difficulty walking or staying balanced.
Table of Contents
Stacking Racetams with Choline
If you use any of the racetam-family of nootropics in your stack, you likely should add a choline supplement. Because the racetams all affect choline and/or acetylcholine use in your brain in some way.
- Aniracetam – releases more acetylcholine (ACh)
- Coluracetam – increases choline – ACh conversion through the High Affinity Choline Uptake (HACU) process
- Noopept – modulates ACh transmission
- Oxiracetam – enhances choline-acetyltransferase (ChAT) which is used to synthesize acetylcholine
- Piracetam – potentiates the flow of, and increases the effect of ACh
- Phenylpiracetam – increases the density of ACh receptors
- Pramiracetam – increases choline – ACh conversion through the High Affinity Choline Uptake (HACU) process
- Nefiracetam – potentiates nicotinic acetylcholine receptors
I’ll dive into more detail on how each of the racetams affect acetylcholine in your brain in the post on acetylcholine. For now, you should know that when a racetam affects ACh in some way, it usually means you need to make sure more ACh is available. Or the racetam will not be as effective.
The other primary issue facing neurohackers are racetam-headaches. These headaches are unique because they usually only happen in a part of your brain. You’ll get to recognize them for what they are with more experience.
Racetam-headaches are caused by using a racetam without enough supplemental choline. Your brain is telling you it’s starved for choline.
Who Needs Choline
Even if you’re not interested in nootropics or brain optimization, anyone over 45 years can benefit from a good choline supplement. You’ll experience more alertness, energy, faster recall and better memory.
We all need choline for clarity and mental energy. And we have several nootropic supplements to choose from to boost choline in the brain. And increase the synthesis of acetylcholine.
We’ll review the best nootropics for boosting choline in your brain next.
Best Forms of Choline Supplements
Alpha GPC
Alpha GPC (L-Alpha Glycerylphosphorylcholine) is a choline source derived from soy or sunflower lecithin. This highly bioavailable form of choline quickly enters your brain.
As a nootropic supplement, Alpha GPC is about 40% choline by weight.
Alpha GPC naturally occurs in your brain as a byproduct of phosphatidylcholine (PC). When your brain needs more choline, and choline floating around in your brain is running low, it breaks down PC from cell membranes. And turns it into Alpha GPC.
The combination of the omega-3 fatty acid DHA, Alpha GPC, and phosphatidylserine (PS) is used to form brain cell membranes.[ii]
And like other choline supplements, Alpha GPC provides the choline needed to synthesize acetylcholine.
But Alpha GPC is unique from other forms of choline. It helps increase human growth hormone.[iii] It restores and boosts nerve growth factor receptors in the brain.[iv] And stimulates the release of dopamine.[v]
One study in particular demonstrated why Alpha GPC is a favorite among neurohackers. 32 healthy volunteers received either Alpha GPC or a placebo. Ten days later they were injected with scopolamine to induce amnesia. The researchers found Alpha GPC was able to prevent the impairment of attention and memory normally caused by scopolamine.[vi]
The researchers showed that memory function in healthy young people could be boosted simply by taking Alpha GPC as a nootropic supplement.
Choline Bitartrate
Choline Bitartrate is choline combined with tartaric acid to increase bioavailability. One of the least expensive forms of choline, it’s about 40% choline by weight.
Like other choline supplements, Choline Bitartrate provides the choline needed for acetylcholine synthesis. But neurohackers have found this form is not nearly as effective as other forms of choline.
However, if Choline Bitartrate is the only choline supplement you have available, we do have the science to prove it works as a nootropic.
A research team in the Netherlands gave 28 volunteers 2 grams of Choline Bitartrate or a placebo. An hour and 10 minutes after taking the supplements, they had participants attempt to hit the center of a target.
The volunteers who used the choline supplement were not only more accurate at hitting the target center than the placebo group. The also did it faster.
The researchers concluded there was a “choline-induced bias” towards precision, speed and accuracy.[vii] Now logic tells us that you’d have this positive outcome with any choline supplement. So if all you have to take is Choline Bitartrate – you’ll be OK.
Choline Citrate
Choline Citrate is choline combined with citrate which is an ester of citric acid. Citrate is involved in the transport mechanism of acetyl units from its site of synthesis in mitochondria to the site of acetylcholine synthesis.[viii]
And citrate plays another important role in the brain. Citrate is an intermediate in the Krebs cycle (also known as the TCA cycle or Tricarboxylic Acid cycle, or Citric acid cycle).
Citrate synthase catalyzes the condensation of oxaloacetate with acetyl CoA to form citrate. Citrate then acts as the substrate for aconitase and is converted in aconitic acid. This cycle ends with the regeneration of oxaloacetate.
This series of chemical reactions is the source of 2/3’s of the energy we get from food. Most of the energy made available by these steps is transferred to form NADH. Which then drives adenosine triphosphate (ATP) synthesis that fuels mitochondria and provides the energy needed for brain cells.[ix]
One of the less expensive versions of choline, Choline Citrate is about 50% choline by weight. And like other sources of choline, provides the raw material needed to synthesize acetylcholine.
Acetylcholine is the neurotransmitter needed to signal muscle movement.[x] But Choline Citrate is unique because it helps prevent fatigue, muscle aches and pain following a workout.
I have personal experience with the benefits of Choline Citrate. For years, I saw a rheumatologist who injected cortisone into my shoulder muscles to relieve excruciating pain. Once I began supplementing with 3 – 4 grams of Choline Citrate per day, the severe muscle pain in my shoulders was gone.
So Choline Citrate provides the double benefit of improving concentration, energy levels, focus and memory. Along with less muscle pain and faster recovery after a workout.
CDP-Choline (Citicoline)
CDP-Choline (Cytidine Diphosphate Choline or cytidine 5′-diphosphocholine) is also known as Citicoline. This naturally occurring choline source is present in every cell in your body.
The CDP-Choline supplement is unique as a choline source. Once it’s digested it separates into cytidine and choline. When it gets to your brain it converts back to CDP-Choline.
Choline is needed for the synthesis of acetylcholine. And cytidine is a component of Ribonucleic acid (RNA). This molecule is involved in coding, decoding, regulation and the expression of genes. And once it gets into the brain, it converts to uridine.
When choline is in short supply, neuronal signaling resorts to grabbing choline molecules from phosphatidylcholine (PC) in cell membranes. This is where uridine steps in. Uridine is used to synthesize phosphatidylcholine (PC). Supplemental CDP-Choline provides the uridine needed for this synthesis. Which means that CDP-Choline helps repair those same cell membranes. To maintain neuron integrity.[xi]
CDP-Choline is only about 18% choline by weight. But it packs a punch when it comes to brain optimization. And is a favorite nootropic stack addition with many experienced neurohackers.
CDP-Choline vs Alpha GPC
When it comes to choosing between CDP-Choline or Alpha GPC for your nootropic stack. There really is no contest. These two choline supplements work well together.
The synthesis of acetylcholine (ACh) is largely dependent on the choline provided by phosphatidylcholine (PC).
Alpha GPC is a byproduct of phosphatidylcholine (PC). And supplemental CDP-Choline provides the uridine needed for PC synthesis.
So taken together, you provide your brain with the type of choline it needs right down at the cellular level.
Combining CDP-Choline together with Alpha GPC
is a winning combination for any nootropic stack.
Side Effects of Choline
Choline is considered safe and non-toxic. Small amounts are made in your body. And it is an “essential” nutrient.
But too much choline, like all nutrients and supplements, can become toxic if too much is taken. Or your body does not need supplemental choline.
My wife is a classic example. This stunningly beautiful, charming, intelligent women turns into the Wicked Witch From the West if she takes a choline supplement.
Like any nootropic used for brain optimization, neurotransmitter balance is key. Excess acetylcholine will depress levels of dopamine, norepinephrine and serotonin.
Serotonin and acetylcholine have an inverse relationship in your brain. In other words, as one goes up, the other goes down. So taking too much of a choline supplement can boost ACh too much. And force serotonin levels to drop.
Symptoms of too much choline or acetylcholine can include:
- Irritability or anger
- Anxiety and/or depression
- Fatigue or feeling overly sleepy
- Trouble concentrating, brain fog, lack of focus
- Mental confusion or fatigue
- Decreased motivation
- Negativity, pessimism, rumination
- Poor memory
- Problems understanding or performing tasks
- Feelings of helplessness or hopelessness
- Diarrhea, constipation, gas, bloating, nausea, vomiting, dizziness
- Muscle weakness
- Tingling or numbness in the arms or legs
- Joint pain, discomfort or swelling[xii]
Nootropics Expert Recommendation
Every one of us needs choline to function. Choline is an essential nootropic supplement for anyone whose goal is brain optimization.
Choline is needed to synthesize acetylcholine (ACh). We need choline for cell-membrane signaling (phospholipids), lipid transport (lipoproteins), and methyl-group metabolism (homocysteine reduction).[xiii]
We need choline to provide the acetylcholine affected by any of the racetam-family of nootropics.
Your brain will start to literally consume itself to get the building blocks it needs to make acetylcholine. If you don’t provide it with enough choline.
My favorite choline supplements after years of trial and error are CDP-Choline (Citicoline) and Alpha GPC. If I’ve got muscle pain, I’ll take Choline Citrate for a few days. Until the pain goes away.
I use 500 mg of Cognizin™ (branded form of citicoline) per day in my nootropic stack. Cognizin is included in the double-dose of Mind Lab Pro I use every day.
Whenever I feel a racetam-headache coming on I’ll take 500 mg of Alpha GPC. And the headache is gone within 15 minutes.
Your Mileage May Vary. Each of us has a unique body and brain. So what works for me may not work as well for you. Listen to your body and give your brain the choline it needs.
[i] Zeisel S.H., da Costa K.A. “Choline: an essential nutrient for public health.” Nutrition Reviews. 2009 Nov;67(11):615-23. (source)
[ii] Kidd P.M. “Neurodegeneration from mitochondrial insufficiency: nutrients, stem cells, growth factors, and prospects for brain rebuilding using integrative management.” Alternative Medicine Revue. 2005 Dec;10(4):268-93. (source)
[iii] Ceda G.P., Ceresini G., Denti L., Magnani D., Marchini L, Valenti G., Hoffman A.R. “Effects of cytidine 5′-diphosphocholine administration on basal and growth hormone-releasing hormone-induced growth hormone secretion in elderly subjects.” Acta Endocrinologica (Copenhagen).1991;124(5):516-20. (source)
[iv] Vega J.A., Cavallotti C., del Valle M.E., Mancini M., Amenta F. “Nerve growth factor receptor immunoreactivity in the cerebellar cortex of aged rats: effect of choline alfoscerate treatment.” Mechanisms of Ageing and Development 1993 Jun;69(1-2):119-27. (source)
[v] Trabucchi M., Govoni S., Battaini F. “Changes in the interaction between CNS cholinergic and dopaminergic neurons induced by L-alpha-glycerylphosphorylcholine, a cholinomimetic drug.” Farmaco Sci.1986 Apr;41(4):325-34. (source)
[vi] Canal N., Franceschi M., Alberoni M., Castiglioni C., De Moliner P., Longoni A. “Effect of L-alpha-glyceryl-phosphorylcholine on amnesia caused by scopolamine.” International Journal of Clinical Pharmacology, Therapy, Toxicology. 1991 Mar;29(3):103-7. (source)
[vii] Naber M., Hommel B., Colzato L.S. “Improved human visuomotor performance and pupil constriction after choline supplementation in a placebo-controlled double-blind study.” Scientific Reports 2015 Aug 14;5:13188. (source)
[viii] Sterling G.H., O’Neill J.J. “Citrate as the precursor of acetyl moiety of acetylcholine” Journal of Neurochemistry 31(2):525-30 · September 1978 (source)
[ix] Ebenhöh O., Heinrich R. “Evolutionary optimization of metabolic pathways. Theoretical reconstruction of the stoichiometry of ATP and NADH producing systems.” Bulletin of Mathematical Biology. 2001 Jan;63(1):21-55. (source)
[x] Sanders L.M., Zeisel S.H. Choline – Dietary Requirements and Role in Brain Development Nutrition Today 2007; 42(4): 181–186. (source)
[xi] Wang L., Pooler A.M., Albrecht M.A., Wurtman R.J. “Dietary uridine-5′-monophosphate supplementation increases potassium-evoked dopamine release and promotes neurite outgrowth in aged rats.” Journal of Molecular Neuroscience 2005;27(1):137-45. (source)
[xii] Overstreet D.H., Janowsky D.S. “The Role of Acetylcholine Mechanisms in Affective Disorders” American College of Neuropsychopharmacology (source)
[xiii] Penry J, Manore M. ‘Choline: an important micronutirent for maximal endurance-exercise performance?’ International Journal of Sports Nutrition, Exercise and Metabolism. 2008;18:191–203. (source)
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David, thanks for your contributions. I don’t have any questions but would like to say that I appreciate your time and effort. Especially when it comes to answering questions that are 5 paragraphs long. You people that have issues should do a phone consult with David. You’d probably get a lot more and save money in the long run.
Thank you for that Danny. Ditto.
Dear David,
I would like to thank you for writing this article. The “Symptoms of too much choline or acetylcholine” list you provided has opened my eyes a bit to what might be going on with me.
I have been taking a daily stack consisting of:
1- A racetam or two (Alternating between racetams)
2- Choline source (CDP or AGPC)
3- Phenibut
4- Other nootropics such as theanine & ashwagandha at night – sulbutiamine & Nalt/Alcar in the morning.
I went through hell the past few months having almost all the acetylcholine symptoms you listed there, I didn’t know what was happening, blamed it all on the phenibut at first… then suspected maybe excess serotonin because taking L-tryptophan at night made my heart pound rapidly.
I noticed at first that sometimes when I take Centrophenoxine, things get better. However, other times it worsens my symptoms… Same with AGPC. It’s still confusing me to this day.
Any idea how I might be able to reverse this? Abstinence from cholinergics isn’t doing much.
Thank you.
Fall, I think you’re onto something because of your reaction to Centrophenoxine. Contrary to what most think Centrophenoxine doesn’t ‘make’ more acetylcholine. It can’t. But it does force your cells to give up more choline for the production of acetylcholine.
Alpha GPC and CDP-Choline both give up a choline molecule for the synthesis of acetylcholine. But they each have a different mechanism of action prior to that happening.
One way to test if it’s excess acetylcholine is to take a double dose of whatever racetam you are using. But do NOT double your dose of the choline supplement. The double dose of the racetam will force your brain to use more acetylcholine. And if it’s in excess then this method should deplete your acetylcholine stores. Easiest way I know of to “reverse” this.
Thank you for taking the time to reply David, I thought the same at first, the issue would be either too little Acetylcholine readily available or the exact opposite.
So I tried to supplement with extra choline some days, didn’t work, still had brain fog, muscle weakness/tingling, tremors & joint pain.
The week after, I took Oxiracetam & Aniracetam together without a choline source in hopes of depleting the excess choline stores available (if any). I still got negative reactions.
(The joint pain subsided but the tingling is still here for months now).
I still try to figure out what’s wrong & believe the issue might be something a bit deeper than Choline levels. I was reading another post of yours the other day, where you replied to someone on how to reverse anhedonia, by looking at “NMDA Receptor Antagonists”, you listed Piracetam among the list.
I took a good dose of Piracetam that day & felt something switched on, the brain fog, depression & joint pain instantly disappeared.
Things still aren’t back to normal 100% yet, but it’s better… Could it be an “NMDA receptor” issue?
I’m suspecting this because Phenylpiracetam has always been my personal racetam of choice & I’ve taken it for a prolonged period of time.
What do you think I should try next?
(Still feeling tingling in the feet & Muscle discomfort as we speak)
It very well could be a NMDA receptor issue. I’m not going to suggest anything else because it sounds like you are on track to figuring this out.
The only way that I know of to get to the bottom of what is causing your symptoms is experimenting with different supplements and research. And it sounds like you are doing exactly that.
You’ll get this figured out if you stay with it.
David,
I have been dealing with a host of issues (brain fog, depression, ADHD, OCD, panic disorder, etc.). Needless to say, my life has been derailed for 7 years. I have spent thousands of dollars on supps, ran OAT test, neuro test, gene tests, and have been through the medication merry go round. I take 5 mg (low dose) of memantine once a day for OCD/ADHD, and it has been the only med that I have tolerated. I take clonazepam 1/4 to 1/2 of a .5mg tab as needed, and it helps. My body does not tolerate high dosages of meds. I also have issues with multivitamins when used in past (brain fog and acne mostly). Blood tests show very high folate and b6 which is odd, as I don’t supplement or eat all that great, and low b12. My Natuopath thinks I have an overgrowth or conversion issue going on. I agree that gut health is essential and am going to do a parasite and candida cleanse shortly. I am going to try and isolate the anxiety issue using your step by step anxiety guide. But, I feel that my current stack is on to something.
My current stack is :
Neuro peak 1 x a day
2g salmon oil – 1 x a day
100mg panax ginseng 2x day
50 billion probiotic 1 x a day
l-theanine as needed when I consume caffeine
I believe that I am adhd with slight ocd tendancies. I have severe anxiety though, as I am always in doom mode. I feel depressed and I tire easily, likely due to all the worrying.
My questions are:
1. Does memantine use indicate anything to you that could point to an imbalance that could be fixed using nootropics. Also, is there any contraindications with my stack or things to stay away from in the future with this med?
2. I bought phosphatidyl choline by accident instead of alpha gpc. Can I still benefit from it? I do seem to get a slight headache with current stack. Is this from the serine?
3. I am low in L glutamine according to tests, but I am worried about supplementing with it, as I take memantine, and it is tricky to balance, as you have said in your post. Should I still give it a go?
4. ADHD meds work at very low doses for me, but they make me feel hot at night and increase heart rate. Any ideas?
5. My gene test indicate that I need to increase choline. Can nicotine lozenges help with this?
Chey, memantine (https://en.wikipedia.org/wiki/Memantine#Pharmacology) works on NMDA receptors (glutamate), the 5-HT3 serotonin receptor (motion sickness, nausea), and nicotinic acetylcholine receptors (your main signaling neurotransmitter for muscle movement, brain cell signaling, etc.).
As far as I can tell there are not a lot of supplements that are contraindicated with this drug particularly at such low doses.
Phosphatidylcholine (PC) and Alpha GPC are two very different supplements. The first is a phospholipid that makes up your brain cell membranes. And Alpha GPC is a direct precursor to acetylcholine synthesis. PC can also throw off a choline molecule to make acetylcholine. But we use Alpha GPC so our brain does not need to cannibalize our brain cells just to make acetylcholine. You brain cells will like getting extra PC because it works with PS and DHA. But you’ll likely experience more benefit from Alpha GPC in the short term.
There are no contraindications between using L-Glutamine and memantine. I think what you saw was my comment about Monosodium Glutamate (MSG) and not glutamine. It’s up to you but as far as I can tell should be safe. Just start with a 1/4 dose first (ie. a gram or less) and see how you feel.
When do you take your ADHD meds and which one?
Nicotine lozenges will activate nicotinic acetylcholine receptors but will not increase acetylcholine. For that you need Alpha GPC or CDP-Choline.
Hi David,
What is the ideal ratio of choline to a racetam?
Is it 1:1?
Every morning I take:
I take 150 mg of Alpha GPC
I take 250 mg of Cognizin
I take 150 mg of Choline Bitartrate (it is in my B complex)
Would that amount be enough for me to take any amount of a racetam I like? I usually take 1500-3000 mg of Aniracetam. Do I need to add more choline?
I don’t think it needs to be 1:1 but you are the nootropic expert so I wanted to make sure just so that I save money from taking more alpha-GPC later on in the afternoon.
As always, thank you for responding to me, your responses helped me a lot in the past!
Rifat
Rifat, I’ve found that 300 mg of Alpha GPC helps support a 750 mg dose of Aniracetam. Or you could use CDP-Choline instead. Or a combination of the two at a lower dose for each.
But you need the choline dose each time you use Aniracetam. There is no specific “ratio”. It’s what your system needs to support using Aniracetam.
hi David
i think that i have have too much choline or acetylcholine whatever i take like (mind lab pro,ginseng, ALCAR, B complex,Bacopa,CDP choline…..etc) i will have all symptoms and side effects of too much choline or acytelcholine.
the problem is most of the effective nootropics will increase the ACH.
i am very lost, what i should do to control it and regulate the choline and ACH.
regarding the leaky gut and brain i have to use all the nootropics that you mentioned or some of them???
what you think about Forskolin, l carnosine and l glutamine????
i would like to add it to my stock
mind lab pro
panax gensing
l tyrosine and sometimes NALT
l tryptophan
NALCAR
Ubiquinol (Kaneka Ubiquinol)
DHA
krill oil
Magtein
glycine
Pycnogenol
B complex
D3 k2
v c
collagen
whey protein
selenium,iodine,copper,zinc
i was using NAC but it effect on my kidneys but it was the best and do workout every day.
so after i tried alot’s of nootropics and i didn’t succes that means too much ACH or choine or it’s leaky gut and brain what ever i take as a nootropic i feel so bad and sleepy because of that i take all my nootropics before sleep exacept l tyrosine.
can you please provide me the link of your book head first
GOD BLESS YOU MR.DAVID and lot’s of appreciation and regards
Tamer, you can get a copy of Head First here: https://nootropicsexpert.com/store/
Out of the 3 you mentioned I’d suggest L-Glutamine because it also helps heal a leaky brain and leaky gut. As well as Curcumin and one that still need to be added to that list: Quercetin: https://nootropicsexpert.com/quercetin/. You’re already using the B-Complex vitamins, DHA and magnesium which all help a leaky gut.
And looking at your stack I don’t see how/where you are getting too much acetylcholine from. And most of your list I suggest using during the day rather than before bed. Any particular reason why you are taking these before bed?
Because I feel irritability, anxiety, depression, fatigue, drowsiness, difficulty concentrating, brain fog, lack of focus, mental confusion, low motivation, negativity, pessimism, memory problems in understanding or performing tasks, helplessness and despair, constipation, dizziness and muscle weakness, and for this reason I take a nootropic before bed and then sleep without suffering .
Today I tried to get a nootropic during the day, felt everything I mention above and just wanted my day to end.
Regarding the head first book, I opened the link that sent it to me but can’t find a way to continue, it just gives me the box that goes to the secrets of the optimized brain.
Thank you, Mr. David, for all your support and response,
God bless you
Tamer, still working on the shopping cart issue for Head First. I hope to have that fixed before the day it done in this part of the world.
The symptoms you detail in your comment can be caused by a host of things. Including a messed up microbiome. What is your diet like? What foods do you eat?
It’s a 99% microbiome issue because I feel bloated after eating meals and in the morning I feel very constipated, I have tried betanine hcl and organic apple cider viniger has helped me but it lowers blood pressure so I can’t take it during the day.
And I use a combination of probiotics,prebiotics and a digestive enzyme but it doesn’t always help me that’s why i was asking you about leaky gut and brain, and I went to the doctor, he said everything in your head – I can’t see any medical problem except for very high ldl because you follow a healthy ketogenic lifestyle regimen.
And I eat very clean, non-GMO and gluten-free food, sometimes organic but not always organic I eat (all kinds of cruciferous vegetables, leafy greens, peas, meat, beef liver and animal organs, pasture eggs, raw nuts, dark cocoa powder, avocados, Tahini, Organic Extra Virgin Coconut Oil, Extra Virgin Cold-Pressed Olive Oil, resistance-Carb Like A Small Sweet Potato After A Workout.
And eat berries in general, but in moderation.
I avoid animal fats, milk and even all dairy as well, refined carbohydrates, bad sunflower oil, corn and soybeans,….vegetable oils in general.
But I am still not sure whether this is a healthy diet lifestyle or not, I just followed it more than 1 year because I need to fix my health problem not for weight loss goal, I am very fit.
I think ketogenic diet is good and helped me but was not that much effective or i’m doing something wrong, and I was doing intermittent fasting before but not anymore.
Tamer, no matter how good your diet chances are you are still missing some key nutrients. Which is why I recommend a high quality Multi needs to be used daily.
I would stay on the “leaky gut” idea for a while. Because from the symptoms you describe is makes sense. I would also add Quercetin to this stack because it has the unique ability to raise levels of Claudin-4 which is need to heal a leaky gut.
It’s a 99% microbiome issue because I feel bloated after eating meals and in the morning I feel very constipated, I have tried betanine hcl and organic apple cider viniger has helped me but it lowers blood pressure so I can’t take it during the day.
And I use a combination of probiotics,prebiotics and a digestive enzyme but it doesn’t always help me that’s why i was asking you about leaky gut and brain, and I went to the doctor, he said everything in your head – I can’t see any medical problem except for very high ldl because you follow a healthy ketogenic lifestyle regimen.
And I eat very clean, non-GMO and gluten-free food, sometimes organic but not always organic I eat (all kinds of cruciferous vegetables, leafy greens, peas, meat, beef liver and animal organs, pasture eggs, raw nuts, dark cocoa powder, avocados, Tahini, Organic Extra Virgin Coconut Oil, Extra Virgin Cold-Pressed Olive Oil, resistance-Carb Like A Small Sweet Potato After A Workout.
And eat berries in general, but in moderation.
I avoid animal fats, milk and even all dairy as well, refined carbohydrates, bad sunflower oil, corn and soybeans,….vegetable oils in general.
But I am still not sure whether this is a healthy diet lifestyle or not, I just followed it more than 1 year because I need to fix my health problem not for weight loss goal, I am very fit.
I think ketogenic diet is good and helped me but was not that much effective or i’m doing something wrong, and I was doing intermittent fasting before but not anymore.
Tamer, no matter how “good” your diet chances are you are still missing some key nutrients. And why a high quality Multi is needed to make up for what you are not getting from food.
A “very high LDL” is not good but I’m no expert on bringing it down. That is something worth checking out and finding out how to lower it.
And stay on the “leaky gut” idea because there very well could be something there as well. Doctor’s say things like that because they don’t know. And if my doctor said it I’d fire him/her.
Check out my review on Quercetin because it has the unique ability to boost Claudin-4 which is key in healing a leaky gut/leaky brain.
Mr. David Thank you very much for all of your support.
I followed your instructions, and just as you expected I had a leaky gut and leaky brain and I thought you were right.
When I add quercetin / curcumin and glutamine , everything starts to improve day by day and I saw one review talking about the missing link for motivation, then I add resveratrol and Rhodiola rosa and I get a much better good result.
My first concern about quercetin is using it for only 12 weeks then what do you recommend should i stop take it???
and how long should I work for a brain leak ????
What nootropic should I cycle ????
Here’s my new list of nootropics because I’ve stopped using Panax Ginseng, Maca, Pycnogenol … and many more.
My list is:
MLP 2 tab morning and afternoon
coq10 200 mg pre-workout with coconut oil and 200 mg ubiquinol afternoon with food
dha 1000mg morning and afternoon
L-Glutamine 5 gm before and after exercise
L tyrosine 500 mg morning and afternoon 500 mg
Resveratrol 200mg in the morning before a workout
Taurine 1000 mg Morning before Workout
B-complex 1 tab morning
Rhodiola Rosea 500 mg Afternoon
Glycine 1 teaspoon 3 grams at night
Magnesium 400 mg before bed
trptophan 500mg before bed
Curcumin 750 mg 3 times a day
Vinpocetine 30 mg daily
Quercetin with bromelain 800 mg daily
D3 5000iu + k2
vc 1000mg
Milk thistle and dandelion root
I still haven’t reached my goal for the brain, but I’m much better than before. Can I add any other nootropics what do you recommend for me to add???
I started suffering from aging syndrome that appeared on my face and blackness under my eyes, and my muscles became smaller and I do not know why ????
I don’t want to lose my muscle mass after so many years of training and efforts????
and I’m still taking protein and collagen powder but it doesn’t help.
I would like to add l Carnosine which needs DMAE or it will show the same aging effect I think you mentioned this before but need a DMAE course is there any other recommendation ?????
The last question, please when I take NAC, I feel good and strong, my muscles have become very hard and strong, but after 1 hour, I get moody, nervous, aggressive and think a lot to the point of crazy in short Get out of normal, I don’t know why ??????
I really want to keep taking NAC but why It shows these all side effects, any idea of the brand I take from NOW the company may contain some minerals selenium and molybdenum Should I get another brand what do you recommend ???
Or is there another alternative
And why do people think NAC should be a cycle because it dries up all the pimples and water in the body including the eyes and is harmful to the kidneys ????
and we should take citruline malate and argenine because it decrease the nitric oxide
Thank you so much i really appreciate all your help and support MrDavid God beless you
Tamer, this isn’t something I can do hear. I haven’t the time to devote to studying what you’re trying to do. The only thing I can suggest is scheduling a consultation with me.
Hi David,
Thank you for the amazing informations!
I have had a surgery 5 months ago (I am 47) and since then, from time to time i can feel that my memory has a mini black outs (for example, i go to pick something in the kitchen and when i get there i cannot immediately remember what i came for.)
After the surgery my nerves in both arms and legs are lightly aching with thingling sensation, I can feel it especially in the fingers.
Do you think Alpha GPC and CDP Cholin can help restoring my memory and reinforcing my nerves?
I am about to order Super R-lipoic acid from Life extension brand. I’ve listened to one of your videos on youtube about the benefits of lipoic acid and you mentioned that it is also good for detoxifying from some heavy metals (my sensation is that after the surgery – i was operated two times within 48 hour period – the medications I received, like anesthesia are the cause for the current state I am in.
Thank you in advance.
Ayumi
Ayumi, you are right about R-Lipoic Acid. I suggest adding Phosphatidylserine (PS) 100 mg 3-times per day, DHA (Omega-3) 1000 mg per day, Lions’ Mane Mushroom 1,000 mg twice per day, a high quality B-Complex and Multivitamin, Alpha GPC 300 mg 3-times per day and L-Tyrosine 500 mg twice per day. Try that stack for a week or two and report back please.
Hello David,
I can find Choline Chloride in my country. What do you think about it?
Regards
Hakan, it’s not the best source of choline for humans. Choline Chloride is considered safe but used primarily in animal feed. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfCFR/CFRSearch.cfm?fr=582.5252. The closest dietary supplements that could be compared to it is Choline Bitartrate and Choline Citrate.
I tried to increase my choline with choline bitartrate 250mg supplement to save cost, it just doesn’t work!!!!!
I will get a decent Citicoline supplement next time.
David,
I see many stacks/protocols where they use noopept + some racetam + alpha gpc
but I intend to use only noopept + alpha gpc and I didn’t see any protocol or list of how much alpha gpc I should use for both noopept
Which relation to each other do you recommend? the more noopept the more alpha gpc should i use?
Example:
If I want to use 10mg noopept twice a day (20mg total per day), how much alpha gpc should I use together with each dose of noopept?
and if I want to use 15mg noopept twice a day (30mg total per day), how much alpha gpc should I use together with each dose of noopept?
Sorry for bad english
Thanks!
Tiago, try 250 – 300 mg Alpha GPC with either dose of Noopept and see if that works. If you get a headache then increase your choline dose.
Hello David,
I Have a some confusion about my stack and would appreciate a quick fact check:
My goal is to increase attention life span and total study hours, and also increase short and long term memory, so I stick with the stack daily:
– B12& DHA 1 g each daily
– noopept 2*10mg (sublingual due to the low oral bioavailability)
– 2 * 150mg CDP choline or 2*150 Alpha GPC half an hour before noopept
– Uridine monophospahte (100 mg sublingual)
My confusion is UMP & CDP, as you explained CDP will convert to uridine, so i came to the conclusion that i should supplement choline using CDP one day, (alpha gpc + UMP) the other day, this is also because the relative half life of CDP you kindly explained in a previous comment reply.
Does this makes sense or I’m missing important facts
Mohammad, you’re on the right track. It makes sense to use Uridine daily when using either CDP-Choline or Alpha GPC. The thing is acetylcholine synthesis is complicated. And you can come at from so many angles. DHA is involved as well as is PS and PC at one time or another. And by “time” I mean micro-seconds depending on what your brain needs at that second.
All we can do is provide the tools our brain needs to work at its most efficient level. But this is more art than science and we need to learn to ‘listen’ to our bodies. And adjust from the results we’re getting.
Take a look at a couple of other options at the very top of the first table on this page for more ideas: https://nootropicsexpert.com/best-nootropics/
Aloha David, I spent years bedridden a few days a week and if it wasn’t that I was either using my walker or cane. Developing a positive mindset my health improved. It improved even more by taking Acetyl L Carnitine, Resveratrol, Vit B12, Fish Oil, CoQ10, Vit D 5,000, Magesium, and a few other great supplements. I am now back to work full time and even rocking high heels! I was still experiencing some pain, so I added Lion’s Mane at night and now I haven’t been having any pain! I do experience fatigue and brain fog, though. I started taking L-Theanine + Caffiene with coconut oil and Alpha GPC twice a day. Should I also take CDP-Choline along with it? Where I used to be all love-love and peaceful I notice I can get irritable with situations sometimes. Maybe there is a better nootropic stack for me? I hope you can help me with this. Mahalo piha!
Jennifer, the irritation is likely coming from your caffeine use because you are not fully supporting it. You also need L-Tyrosine and a good B-Complex because caffeine influences dopamine, norepinephrine and depletes the water-soluble B-Vitamins.
CDP-Choline will likely help too. For more causes of brain fog, please see this post: https://nootropicsexpert.com/best-supplements-for-brain-fog/
Hey David,
You mention Uridine (“supplemental CDP-Choline provides the uridine needed for PC synthesis.”). Therfore, why not use uridine monophosphate instead of an ingredient such as Alpha GPC or Choline?
I am considering combining DHA, PS, and Uridine monophosphate for memory, brain function, etc. Is this good enough in terms of supplying choline with added benefits? or does every stack require a source such as alpha gpc or cdp choline?
I know this is a lot, and any help would be greatly appreciated. Im a big supporter of you and this site – thank you!
Zak, it really depends on how your body and brain use each of these supplements. One person could get the benefit of using just Uridine and the person next to them would respond better to CDP-Choline or both. I personally would not hesitate to use all of them.
Thank you for all your articles and videos, Dave. I’m new to nootropics, and you’ve been the best guide to this complicated world. It feels so good to be able to take my mental health in my own hands after so many doctors have let me down.
I have just one question though; do I need to cycle choline sources like I do with nootropic drugs? I’ve only ever found one article that says you don’t need to cycle choline sources. I started experimenting with Alpha GPC, ALCAR, and Citicholine about a month ago. Other articles I’ve read say that Uridine sources should be cycled to avoid tolerance. So maybe Citicholine should be cycled because it increases Uridine. I don’t know about the others though.
Kevin, Alpha GPC, ALCAR and Citicoline are all naturally produced by your body. As long as you follow dosage recommendations there is no reason to cycle choline supplements. It just doesn’t make logical sense when you understand the science behind it and mechanism of action in your brain.
Hello David, thanks for your very helpful answers. I have one question, would you recommend a combination of daily intake of Phosphatidylserine (100 mg x 3) and CDP Choline (300 mg x 1) for improving short-term and working memory, concentration and focus? Thanks!
Yes, that is a good stack for improving short-term and working memory, concentration and focus.
Hi David,
I want to combine Alpha GPC, CDP-Choline, and DMAE. Do you have a recommendation as to how much I should take of each?
Thank you!
Luke, you’ll find my dosage recommendations in each individual review of these nootropics. But if you are stacking all three I’d keep the dosage at the lower end for each.
If we’re taking any of the Racetams, can we supplement the choline using ordinary egg yolks?
You will not get enough nor a consistent amount of choline to support using racetams with egg yolks only. For best and consistent results with racetams you need accurately measured acetylcholine precursors like Alpha GPC or CDP-Choline.
So ive just had my first day with CDP choline. This morning i had 1 cap = 250mg and about 45 mins later i had a ZEN-like moment where my brain was in that perfect state. However it did not last but ive felt pretty good all day and now have a noticable increase in attention as ive read twice as many articles compared to my usual study routine.
So here’s my question. You may be familiar with the Neocortex-guy who has a bunch of videos on nootropics on youtube (name Ryan?). He claim that CDP choline has a halflife of 60 hours in the body. How does this work? As i understand it there are many converstion taking place, so is it the increase of ACETYLCHOLINE in the brain that is limited to 60 hours? It may have been better to ask him directly but i’d also like to share this with you and have your opinion. Thanks in advance, big hugs =)
Haakon, it’s a little more complicated than that. Pharmacokinetic studies show citicoline elimination occurs in two phases mirroring the biphasic plasma peaks, mainly via respiratory CO2 and urinary excretion.
The initial peak in plasma (blood) concentration is followed by a sharp decline, which then slows over the next 4-10 hours.
In the second phase, an initially rapid decline after the 24-hour plasma peak is similarly followed by a slower elimination rate. The elimination half-life is 56 hours for CO2 and 71 hours for urinary excretion. (http://archive.foundationalmedicinereview.com/publications/13/1/50.pdf).
And it seems that once your system reaches a certain ‘peak’ then taking more of CDP-Choline does not provide any further benefit. Because your system cannot absorb anymore CDP-Choline. (https://www.ncbi.nlm.nih.gov/pubmed/10974208)
I am about to take a supplement that has a fairly high Cholinergic dosage- with both CDP, GPC, and Uridine (Legion Athletics Ascend). I’m concerned as the dosage is 850mg- what are your thoughts on this?
Janice, it may be too high of an acetylcholine precursor dosage. But it really depends on the person. I could likely get away with it. But you may not. The only way to tell is try it and see how you feel. If unusual fatigue sets in 30 – 60 minutes after you take it then you know it’s too much for you.
Hi David,
Can you Please tell me WHY We should NOT Take Any (Soy or Sunflower) Lecithin Powder to get Choline…and can you also please tell me where I can purchase your book Head First I checked Chapters it’s NOT THERE, I’m in Vancouver British Columbia Canada…Thank you so much, N
Nigel, soy or sunflower lecithin is an inefficient way to get choline. It supplies phosphatidylcholine (PC) which then must be converted in your body and brain to release choline. Which is then used to produce acetylcholine. Choline on it’s own is not helpful. So it’s much more efficient to use a choline supplement like Alpha GPC or CDP-Choline which is a more direct way to synthesize acetylcholine.
The other problem is lecithin is extracted from soy or sunflowers using the solvent hexane. The same stuff they use to make varnish and glue. And unless you get “organic” soy or sunflower lecithin, your supplement comes from beans and seeds that are GMO’s.
And my book Head First is only available right now on Nootropics Expert. You can get your copy here: https://nootropicsexpert.com/store/
Hi David,
So i´m gonna take 15 mg of noopept and 100 mg of cdp-choline. I want to start low… Can i add alpha gpc here? If so, what would be the dosage of cdp choline and alpha gpc? These two combine in all stacks that need some choline sources?
Regards,
Francisco
Francisco, I suggest using either Alpha GPC or CDP-Choline because it is the only way you will be able to find out which works better. But either definitely should be used with Noopept. Along with a healthy fat like Coconut or MCT Oil.
And to get the full benefit of either choline supplement I also recommend following the low end of the dosage recommendations for that supplement. And not the dose you are suggesting. While 100 mg may be enough for your Noopept dose, you will not get the full therapeutic benefit of the choline supplement at such a low dose.
Hi David, first of all thank you so much for your fast and understandable answers.
I haven´t yet ordered noopept because i have some doubts and i want your opinion.
So, i am a college student and mainly my exams are solving physical and math problems. In about 10 days my exams will start.
What you think it´s the best nootropics to help me studying and solving these problems during these days?
I have been searching a lot and noopept seems to be an excellent option for me, but it seems the half life is too short… How can i handle with this if my gold is studying during these days about 8h-10h? There´s any difference between noopept powder and capsules? May i take noopept for 30 days in a row?
And you say it´s better taking noopept with a faty meal, so it is not advisable taking it early in the morning before or after breakfest?
At the moment i´m taking in the morning B vitamins complex, 100 mg CoQ10 and 1000 mg DHA. It´s safe to take this 3 supplements like 365 days a year?
Again, thank you so much for your answers.
Best Regards,
Francisco
And what are your advised dosage of cdp-choline stacking with noopept? I will order 200 mg tablets.
Regards
Francisco, you can use Noopept every day. In the dosage notes when I recommend a meal containing healthy fats or using coconut or olive oil, it means Noopept is likely at least partially fat-soluble and requires fats for better absorption. So you can take your stack before, during or after a meal. But I suggest using a tablespoon or coconut, MCT or olive oil as well.
Your B-Vitamins, CoQ10 and DHA can all be taken with your morning Noopept dose. If you need it working all day, take 10 mg of Noopept in the morning and again at noon. Along with 200 mg of CDP-Choline each time.
And while you are preparing for exams and during exams you may also want to consider Phosphatidylserine (PS). I would try 100 mg in the morning with the rest of your stack, 100 mg at noon and possibly another 100 mg about 4 PM. https://nootropicsexpert.com/phosphatidylserine-ps/
David, this is pure gold. Tnx.