B-Vitamin nootropic complex

Beginners Guide to Nootropic Stacks

David Tomen
Author:
David Tomen
10 minute read

If you are new to nootropics, and don’t know where to start, this post is for you.

I’ll not insult your intelligence and suggest starting with something simple like caffeine and L-Theanine. Instead, let’s put together a stack that’s simple, safe and powerful. And won’t crush your monthly budget.

First, let’s lay the ground rules for building a stack. Dr. Giurgea, the chemist who came up with Piracetam in 1963, gave us a list of 5 criteria that a substance must have to be considered a true nootropic.

Dr. Giurgea suggested that a true nootropic:

  • Enhances memory and the ability to learn
  • Assists brain function under disruptive conditions such as lack of oxygen and electroconvulsive shock
  • Protects the brain from chemical and physical toxins like anticholinergic drugs and barbiturates
  • Increases natural cognitive processes
  • Must be non-toxic to humans, nor stimulate or depress the brain

The bottom-line is this stack must be safe to use even long-term. You’ll make improvements to cognition and mood. And if you decide nootropics aren’t for you, you’ll simply go back to baseline where you started. With no damage done and nothing to repair.

Here we’ll put together a simple nootropic stack based on the above criteria. A stack that will:

  1. Enhance concentration and focus
  2. Improve your mood and lower anxiety
  3. Increase your energy without irritability and avoid a crash when it wears off
  4. Boost your memory
  5. Reduce stress and fatigue
  6. Boost learning ability

Sound good? Let’s get started…

Nootropic Stack Synergy

It’s important to understand that a nootropic stack should work synergistically. Because each supplement has a different mechanism of action in your brain and body. And each supplement in your stack should support the other nootropics in your stack.

For example, acetylcholine’s function in your brain is needed for encoding new memories, reasoning, concentration, cognition and growth of new neurons (neurogenesis).

Once acetylcholine does its job, the enzyme acetylcholinesterase comes in and breaks down acetylcholine.

You can increase acetylcholine by adding Alpha GPC, CDP-Choline or Acetyl-L-Carnitine (ALCAR) to your stack.

But if you use more than one acetylcholine (ACh) precursor or supplement, you can boost ACh too much. Excess ACh can cause depression, irritability, muscle pain and a host of other problems.

Also keep in mind that a nootropic like Huperzine-A inhibits acetylcholinesterase. Which increases ACh levels in your brain. So if you are using Hup-A in your stack, you may want to cut back on your dose of Alpha GPC, CDP-Choline or other choline supplement.

Many nootropic supplements either increase ACh or inhibit acetylcholinesterase. If you take more than one choline supplement, you’ll hit a ceiling and not get a synergistic effect. The same goes for other neurotransmitters, and many other supplements in our List of Nootropics.

nootropic-stack-synergy

Cumulative Effect of Nootropics

Keep in mind that the effect of some nootropics can be cumulative. And the effects build up in your brain over time. A good example is Huperzine-A which has a half-life of 24-hours.

Dosing Hup-A everyday means your body never has a chance to get rid of some of the Hup-A, and it builds up over-time. Even in the short-term. Which can be toxic. So you should cycle Huperzine-A and restrict use to every 2nd or 3rd day.

For each nootropic you are considering, always, always read dosage recommendations, side effects and possible interaction with other nootropics or prescription drugs.

Water-Soluble vs. Fat-Soluble Nootropics

Another thing to consider is that some nootropics are water-soluble. And some are fat-soluble.water soluble vs. fat soluble nootropics

Water-soluble nootropics are generally easily absorbed. Fat-soluble nootropics however, require a quality fat to ensure they get used by your brain. And can cross your blood-brain barrier and enter brain cells.

This explains why some supplement labels recommend you take their nootropic with a meal. The manufacturer is implying that it’s a fat-soluble supplement. And they’re counting on the fat in your meal to boost bioavailability.

Whenever I’m about to take my nootropic stack, I always precede it with a tablespoon of unrefined coconut oil.

You can also use extra virgin olive oil. But I prefer coconut oil because the MCT’s are like rocket fuel for my brain. In addition to helping my brain absorb whatever fat-soluble nootropics I’m using.

beginners-nootropic-stack-tips

Beginner Nootropic Stack

This stack works well for someone just starting out with nootropics. And it works well for experienced neurohackers as well.

CDP-Choline (Citicoline) 250 mg twice per day taken in the morning and at noon. This highly bioavailable source of choline easily crosses the blood-brain barrier.

CDP-Choline is metabolized in your body to form choline and cytidine. Choline aids in the synthesis of the neurotransmitter acetylcholine (ACh) in your brain. And cytidine converts to uridine which is important for forming brain cell membranes.

Bacopa Monnieri (24% bacosides) up to 250 mg per day taken in the morning. Bacopa is an adaptogen which helps prevent the chemical and physical effects of stress. Instead of just suppressing them like prescription antidepressants.

Bacopa Monnieri is used to reduce anxiety, depression and stress. And helps boost memory, concentration and reaction time. Bacopa is also used for neuroprotection by helping to maintain a healthy balance of neurotransmitters. Bacopa is also effective in treating many of the symptoms of ADHD.

Lion’s Mane Mushroom 500 mg to 3 gm per day depending on polysaccharide content. Lion’s Mane prevents neuron damage and boosts Brain Nerve Growth Factor which is important to forming new neurons (neurogenesis).

Lion’s Mane can help improve focus and attention, boost cognition, repair brain cells, and help anxiety and depression.

N-Acetyl-L-Tyrosine (NALT) 500 mg twice per day taken in the morning and at noon. NALT is a highly bioavailable form of L-Tyrosine which is used in your brain to synthesize dopamine. And the neurotransmitter norepinephrine.

NALT helps alertness, concentration, executive function, focus, libido, memory, and works like an antidepressant.

L-Theanine 100 mg 3-times per day.

Or you can drink 3 or 4 cups of organic green tea during your day. Green tea is an excellent source of L-Theanine. It works quickly and helps increase both dopamine and serotonin. The “feel good” neurotransmitters in your brain.

L-Theanine stacked with caffeine provides a synergistic effect that helps promote cognition, motivation and attention. With no caffeine jitters.

Pine Bark Extract 100 mg dosed up to 3-times per day. Pine Bark extract helps boost cerebral blood flow by increasing nitric oxide which helps dilate blood vessels. And helps repair and maintain the health of blood vessel linings.

Boosting cerebral circulation with Pine Bark Extract increases levels of oxygen and glucose which maintains healthy levels of neurotransmitters. And promotes better concentration, focus and memory.

DHA (Omega-3) 1000 mg per day taken in the morning. Your brain is made up of 60% fat and much of it is in the form of DHA. This fat helps in the formation of brain cell membranes. And plays a vital role in how neurons and synapses function.

Synergistic with CDP-Choline, DHA helps in the formation of phosphatidylserine (PS) and phosphatidylcholine (PC). Two important components that make up your brain cell membranes.

Low levels of DHA can lead to ADHD, anxiety, depression, obesity, suicide, and increased risk of Alzheimer’s and dementia.

B-Vitamin Complex daily in the morning. Make sure you get a formula that is considerably higher than RDA recommendations.

  • Vitamin B1 (thiamine) is essential for producing the neurotransmitter acetylcholine. It helps turn nutrients into adenosine triphosphate (ATP), the cellular energy produced by your cell’s mitochondria. And contributes to the myelin sheath that protects axons from damage for better brain cell signaling.B-Vitamin nootropic complex
  • Vitamin B3 (Niacin) is used in the synthesis of Coenzyme-A which helps form Acetyl-CoA. Acetyl-CoA joins with choline (which you get from CDP-Choline) to form acetylcholine. Niacin is also a precursor to NAD and NADH needed for ATP synthesis in brain cell mitochondria. And Niacin stimulates the production of dopamine, norepinephrine and serotonin. Neurotransmitters involved in cognition, learning, memory, mood and recall.
  • Vitamin B5 (Pantothenic Acid) is required for the synthesis of Coenzyme-A to produce acetylcholine. You may not realize the full benefit of the rest of this nootropic stack containing CDP-Choline, or any of the racetams you may decide to add to this stack, without Vitamin B5.
  • Vitamin B6 (Pyridoxine) helps your body make serotonin, norepinephrine and melatonin. Your body also requires Vitamin B6 to absorb Vitamin B12 and to make red blood cells and cells for your immune system.
  • Vitamin B8 (Inositol) is involved in brain cell signaling, and is a component of brain cell membranes. Inositol helps boost serotonin and dopamine receptor density. Improving the effectiveness of serotonin, GABA, glutamate and dopamine neurotransmitters in your brain.
  • Vitamin B9 (Folate) aids in the production of DNA and RNA in your brain cells. And works closely with Vitamin B12 to make red blood cells, and help iron work properly in your body and brain.
  • Vitamin B12 (methylcobalamin) is needed to regulate homocysteine levels which are linked to inflammation in your brain and body. And B12 is a cofactor in the synthesis of neurotransmitters dopamine, GABA, norepinephrine and serotonin.

Our beginner nootropic stack covers all the criteria mentioned in the introduction to this post.

Nootropic Stack Cost

Approximate costs of each:

  • CDP-Choline (Citicoline) $19 (60 caps, 250 mg)
  • Bacopa Monnieri $18 (60 caps, 300 mg)
  • Lion’s Mane Mushroom $30 (60 caps, 500 mg)
  • N-Acetyl-L-Tyrosine (NALT) $12 (120 caps, 300 grams)
  • L-Theanine $18 (90 caps, 150 mg)
  • Pine Bark Extract $10 (30 caps, 300 mg)
  • DHA $16 (60 caps, 500 mg)
  • B-Vitamin Complex $11 (100 B-100 capsules)

For approximately $134 per month you can begin optimizing your brain. I suggest using a tablespoon of unrefined coconut oil each time you take your supplements. To ensure maximum bioavailability and absorption by your body and brain.

Accurately Measuring Nootropic Powders

Nootropic supplements are now easily available in easy-to-use capsules. Your can save some some money by buying bags of powder if you are willing to spend the time making capsules. But dosage recommendations are critical so you must measure accurately. For a more accurate measurement, I recommend using a scale like the American Weigh Scales Digital Pocket Scale.

And you can make your own capsules using a simple tabletop Capsule Filling Machine which you can get usually for under $40.

Try a Professionally-Formulated Nootropic Stack

You may also want to consider trying Mind Lab Pro®, a high quality premade nootropic stack which contains all the supplements in our beginner’s formula. Mind Lab Pro also contains Phosphatidylserine (PS), and Rhodiola Rosea. For only $69 a bottle it’s less than buying each nootropic supplement on its own.

Another good option for a quality pre-made stack is made by the sister company to Mind Lab Pro. Performance Lab® has a complete line of supplements including two nootropic stacks containing the nootropic ingredients featured in this post.

Performance Lab® Mind contains Citicoline (as  Cognizin®), Phosphatidylserine (PS) (as Sharp PS® Green), L-Tyrosine (as Ajipure®) and Maritime Pine Bark extract for only $69 per bottle. Supporting focus, mental processing speed, cognition under stress, multitasking, motivation, memory, and brain health recovery.

Performance Lab® Energy contains ALCAR, R-Lipoic Acid (as Bio-Enhanced® R-Lipoic Acid), Coenzyme Q10 (as MicroActive® Q10), PQQ (as BioPQQ®), and Piperine (as BioPerine®) for only $69 per bottle. It’s a caffeine-free method of enhancing energy for body and mind. Supporting cellular ATP energy production, mitochondrial genesis and function, fat metabolism, and overall metabolic efficiency.

For a more personalized nootropic stack, or one tailored to an issue you want to address (cognition, memory, depression, energy and motivation or brain repair and maintenance), see “How to Create the Best Nootropic Stack”.

Each of the nootropics mentioned in the Beginners Guide to Nootropic Stacks has links to individual pages here on Nootropics Expert®. Each nootropic article contains dozens of clinical studies. And much more detail on how each nootropic supplement helps optimize your brain.

If you have any questions about your stack, or comments about the Beginners Stack we covered here, please leave a comment below.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

Subscribe to the Nootropics Expert newsletter

Keep up to date with the latest developments in the nootropics space.

Head First 2nd Editon

The Award Winning Guide to Healing & Optimizing Your Brain with Nootropic Supplements.

Head First 2nd Edition

NEW! Eliminate Brain Fog, Low Energy, Moodiness, Difficulty Sleeping, Memory Loss or Anxiety. Available on Amazon, Barnes & Noble, Apple Books, Walmart and more...



Where to Buy Nootropics

Wondering where to buy the best nootropic supplements? Well, you’re in the right place. Because here you will find the nootropic supplements that I personally use and recommend. Each supplement has a link to the company store and product that I use. I also include a link to my full review for each supplement here […]

The Definitive Guide to Nootropics

Nootropics can help increase your memory, boost learning ability, improve your mood and assist overall brain function. If you’re new to nootropics, or wonder about the difference between a nootropic and a smart drug, then this page is for you. Here you’ll find the definition of a nootropic, how to pronounce the word “nootropic”, the […]

The Most Comprehensive Nootropics List

This is our big list of the most popular Nootropics in use today. Here you’ll learn what each nootropic is, what it does and suggested dosages. What is this List of Nootropics About? Nootropic supplements are cognitive enhancers aiming to improve brain function. Whether you are looking to treat mild cognitive impairment, improve mental focus, or biohack […]



Free Secrets of the Brain 3rd Edition

Get “Secrets of the Optimized Brain,” 92 nootropics to help you plan your Nootropic Stack when you sign up for my newsletter:

Join The Discussion - 101 comments

Frank
October 19, 2018

Hi Mr. David

Is the amount of vitamin b12 (300mg) in Life Extension’s B-Complex enough on a daily basis. Isn’t this suppose to be 1000mg?

    David Tomen
    October 21, 2018

    Frank, I think Life Extension is attempting to keep B12 at safe levels for the ‘average’ person. Remember, the ‘maintenance’ dose of B12, once your levels are optimal, is only 1,000 mcg ‘per month’.

Sarah
September 4, 2018

I probably should have specified what I’m taking the stack for.

I’m taking the stack for:
-memory boost, brain repair (Binge drinking and drug use in my early 20’s I feel has killed my brain cells, I constantly make mistakes and I feel my brain just operates slower than what’s considered normal)
-social anxiety
-GABA for better sleep

That’s pretty much it, more than anything I want my stack to repair my brain and help me stop making careless mistakes all the time.

Is this a good stack for what I’m looking for?

Kathy Bungard
August 27, 2018

Dave, is there a brand of B Complex that you can recommend? My problem is my husband needs one kind of B12 (methyl) and I need (adeno) and finding a good quality B Complex has always been problematic.

    David Tomen
    August 28, 2018

    Kathy, I’ve been using Life Extension’s B-Complex for years and love it: https://amzn.to/2PIoHQF

      Kathy Bungard
      September 8, 2018

      Thanks!

Leonardo Delgado
August 17, 2018

Hi David! Since I heard your conversation with Ben Pakulski at his podcast – which I loved btw – I’ve started digging out to understand more about nootropics. I use bacopa and lions mane for quite a while but want to bring my nootropic usage to a different level.
I’m an athlete, training 2-3x/day, 5-6 days a week and traveling a lot all around the country to compete. I’m currently on a Ketogenic diet and the use of the nootropics would be to support my performance, help repair any brain damage (few hits in the head every once in a while), keep my focus and motivation up but I also have a BIG, BIG concern, coming from a family with lots of Alzheimer’s cases and other mental issues.
I’m taking CoQ10, Alcar, Alpha GPC, DHEA, Lion’s Mane, Bacopa and Rhodiola.
Would you help me figure out if this is a good stack? Anything you recommend to add and/or stop taking?
I’m very grateful for the work you do here and I’ve been telling about it to every body I know that want to improve their cognitive function!
Thank you very much!

Hami
August 10, 2018

Dear David,
As I still feel clueless about what to buy.
(I have bought your book and truly realise how unfocused I am and how true my ADD diagnoses is as although I fasinated by the subject and desperate to get my mind under some sought of control…I keep letting myself get distracted…and it’s so crazy because now I can see myself doing it and I feel helpless and not in charge of my own actions…it makes me very tearful)
I’m doing my best not to think of all my wasted years and mis-diagnoses of clinical depression and just being handed out anti-depressants ….which I took only once 28y ago and was numbed for months afterwards my doctor then said I didn’t want to help myself so refused any other help.
I thank you for your website, it makes me weep in relief to see there is an explanation for my “stupid” brain. I was a constant dissapoointment for my parents and teachers in school because I never lived up to my potential and I always thought I was just lazy and stupid.
I’ve now bought performance lab multi for women, energy and probiotics. I also bought Mind pro. I don’t this as I’m not sure if I understand the stacks enough to be safe. If you can recommend anything else alongside these for learning and lack of motivation please do. I’m aldo going to just take a tbsp of coconut oil with everything just to be safe. I’ll take my supplements with breakfast every morning.
Thank you again and please please come to London….we need you here as well,

Kindest and most grateful regards
Hami

    David Tomen
    August 10, 2018

    Hami, I know how you feel. Been there and it took awhile to dig out of how I was feeling. I wish something like Nootropics Expert was available years ago when I was going through my stuff.

    The Performance Lab Multi, Performance Lab Energy, Mind Lab Pro and prebiotic are a great start. I suggest you take half of your dose of the Multi, Mind Lab Pro and Energy with breakfast, and the other half dose at noon. Both times with coconut oil. The prebiotic can be taken in the morning as well.

    And you should start feeling better within days with consistent use. Never lose sight of the fact this has been broken for a long time. The human body and brain has an amazing way of healing itself given the right tools. But it will take time to repair. Stay with it and report back if you have any questions.

      Hami
      August 10, 2018

      You lovely man… my family thanks you, my very understand fiancé thanks you and I thank you again!

Debbie
August 1, 2018

Hi: thanks so much for the info – great site! Am new to nootropics and wanted something to help me lift my mood/anxiety and make me feel peaceful, calm, happy. Naturopath gave me product called ‘Brain Power’ which had several of the items that you listed but not all. I took it but it seemed to create more anxiety and my mood dropped further. I would ask my ND but she’s gone away. Have reviewed your info and have now ordered the starter pack per your suggestion. I am hoping this lifts my mood substantially! Do you have any idea why the product the ND gave me did that to me? Thanks again!

    David Tomen
    August 2, 2018

    Debbie, please review this post I wrote on anxiety here and then come back and read this comment: https://nootropicsexpert.com/best-nootropics-for-social-anxiety/

    The root cause of anxiety can be caused by different issues including problems with dopamine, serotonin, norepinephrine, glutamate or GABA. There’s no way to tell what in that stack caused your mood problems without trying each nootropic in that stack separately and see how you react.

    If you run into the same problem again I suggest you stop and try one thing at at time to see how you feel. If it’s not a negative reaction the add the next supplement. Trial and error is the only way to find out what will work for your unique situation and physiology.

Ivan
July 1, 2018

Hi David! Is it safe to add to your “Beginner Nootropic Stack stack” GOTU KOLA?

    David Tomen
    July 2, 2018

    It should be safe. Just please see dosage recommendations and side effects.

John P Morgan
May 3, 2018

I think I have commented before on another nootropic, anyway my question is here in australia what would you recommend as a decent mid range priced B Multivitamins that meet the criteria you specify.

Also being on a Keto diet do you have any recommendations and suggestions to synergies the ketosis effect but also the keto alertness and energy. Also I am intermittent fasting for 16 hours to later planning to skip lunch occasionally so dinner only once to twice a week to start on; is there a nootropics that synergises during this 16 hour fast with no food intake, including a nootropics to help for appetite suppressant some days also, a fat burning nootropic for helping when i do my High Intensity Interval Training just before my first meal of the day for optimal ketosis burn. I realise these are more than a few questions but if you could address some of these, another Keto Nootroper in the community may find your response useful.
I mention Keto and Intermittent Fasting as from a nutritional health perspective researcher I find that these regimen synergistic with the Brain Enhancing benefits of Nootropics, if not already I believe a book that collaborates with Dr. Jason Fung and your Nootropics Experience and Knowledge is an invaluable resource to consider for similarly minded wanting to include several regimens of enhancing the Mind And Body.

    David Tomen
    May 3, 2018

    John, see if you can find Life Extension’s “BioActive Complete B-Complex”. If it’s not available at least see if you can find a copy of the ingredients labels from the bottle. That is the ideal B-Complex supplement in my opinion. Both forms of vitamins used and dosages.

    I haven’t done any research into the keto diet. But it seems to me that since the “citric acid cycle” is the key pathway for metabolism, any nootropic that supports the citric acid (KREBs) cycle would benefit the keto diet. Also do a search on Nootropics Expert for the keyword “appetite” and others you can think of associated with diet. Coconut or MCT Oil, CBD Oil, and Ginseng come to mind. But I’m sure there are others.

    And thanks for the mention of Dr. Fung. I’ll contact him and see if he’s interested in some type of collaboration because it does make sense.

Leave a Reply to mason Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.