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.

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Join The Discussion - 101 comments

Hákon Berg
March 14, 2023

Hi David, thanks so much for all the effort you put into this website!

I recently got a heap of nootropics to try out along with my Vyvanse to treat ADHD, as the duration of effect and afternoon crash makes it hard to determine if it’s even worth it for those mere 3-4 hours of focus per day.

So I’m experimenting with the following:

ALCAR, ALA, CDP-Choline, PS, CoQ10, L-theanine & L-tyrosine, along with the fundamentals like multi vitamin/minerals, B-complex, zinc, magnesium, etc.

I believe I took all of the nootropics 2 days in a row and had great results, no downsides. Then I had 4 beers during a concert last Saturday and took a break from Vyvanse on Sunday (was taking a larger dose also due to tolerance buildup through the week) but when I resumed the same supplement schedule on Monday, with only 30mg of Vyvanse (took about 60mg on Saturday) I could focus for about on hour before I started feeling very strange, in a over-stimulated kind of way. Some anxiety, muscle soreness, but my brain seemed to function exceptionally well, if only I could’ve controlled it properly.

Could it be too much acetylcholine in the brain?
I was taking ALCAR, ALA & CDP-Choline together on an empty stomach, waited about an hour, then took Vyvanse with yogurt + 1/2 banana, teaspoon of fish oil (about 2g EPA, 1.5g DHA) along with B-complex, PS & CoQ10.

With all these supplements, I’m finding it hard to determine which to prioritize upon simplification of the stack. What one, or maybe two, would you personally keep at first to help with the vyvanse’s effective duration and to reduce the infamous crash?

A thousand thanks again for your contributions sir, and greetings from Iceland!

    David Tomen
    March 20, 2023

    Hákon, both ALCAR and Alpha Lipoic Acid boosts Acetyl Co-A which is involved in acetylcholine synthesis. That combo might be too much for your system. I suggest choosing one or the other and seeing it that works.

go
February 13, 2023

I am a student who is new to these nootropics. what should I take to increase my memory, concentration, and focus for long hours of intensive study?

Mike
December 11, 2022

coffee an theanine feel very good (well, I use a weird formula from the EU with 200 mg of theanine and 500 mg of GABA)

but my question is what should I expect if I sweeten my coffee with both inositol and glycine

note that when go out for a drink, I leave the MCT oil home and take with me a lecithin capsule instead

    David Tomen
    December 12, 2022

    Mike, read the sections “how does Inositol feel?” and the same for Glycine so you know what to expect if you add them to your coffee. That is assuming you use a recommended dose. A smaller amount is unlikely to have any effect.

Zach
November 28, 2022

Excellent guide! I have some CDP and Lion’s mane coming in soon. Plan to start a low dose (250mg/d) of CDP since I eat eggs every morning and it has a longer half life as well 1g of an 8:1 extract of Lion’s Mane from Nootropics Depot. So far 5g of Creatine Mono, just under a gram of DHA a day, 200mg ubiquinol, and Caffeine+L-Theanine twice a day (200mg each) has done wonders for me on top of diet and exercise changes. Even on my worst days I feel better than I previously did on my best days. Thank you for your work, this site is a treasure trove of information.

    David Tomen
    December 4, 2022

    Thanks for the report Zach. Well done!

Max
November 24, 2022

With very big efforts I started learning the website nootropicsexpert.com
Finally, I collected the stack from nootropics and 1 smart drug. My visual short term memory was 50/800 points. Now it’s 463/800 points. It’s magic. Even my eyes changed. They were very depressed but became shining. Everything is working as described. All text is the truth. Nootropics are not scam. I’m sure that Mind Lab Pro will work too. Thank you David!
Even if 1 nootropic is missing I’m not getting full benefits. So it may become really hard work for anyone to test everything.
So this is my daily stack:
1. Good organic multivitamins with enough dosage of B vitamins
2. DHA 500 mg, EPA 250 mg twice per day
3. Methylphenidate 18 mg from morning
4. L-Tyrosine 500 mg twice per day
5. ALCAR 500 mg twice per day
6. CDP-Choline 250 mg twice per day
7. NAC 600 mg twice per day
8. Lion’s Mane 500 mg twice per day
9. Pine Bark Extract 240 mg from morning
10. Green Tea Extract 100 mg from morning
11. GABA 250 mg from morning

    David Tomen
    November 28, 2022

    Max, good stack. The only change I suggest is adding a 3rd dose of NAC later in the afternoon.

Rakesh Singh
November 13, 2022

Hi David,

I have recently come across your website and youtube and great contents which helps in saving time and efforts – finding the right stack for each individuals.

I would like to ask and probably this may help the readers, would you suggest any type of blood test or medical tests or even a cognitive tests, to check any deficiencies in our body. Like for an example, we can easily get tested for vitamin deficiencies and know whether to consider them in our daily stack. But are there other tests, which you would recommend to test it prior and after a certain period to check both deficiency and progress.

Thanks for your response.

    Rakesh Singh
    November 13, 2022

    Edit: I was further going through your website and found a link to what I was asking above.

    https://nootropicsexpert.com/neurohackers-guide-to-lab-tests/

    Probably above links helps identifying what is required for each individual.

    Can I suggest, if you can mention in each or atleast in your main/ important info pages, to try/recommend above blood tests and how to check progress. Thanks

    David Tomen
    November 16, 2022

    Rakesh, the link you provided to the article I wrote on lab tests here: https://nootropicsexpert.com/neurohackers-guide-to-lab-tests/. includes all of the labs that are useful. You should get a bell curve or low and high levels for each test to compare your labs to.

    The only one I would add and should to this article are the sex hormones for men and women.

Rose
October 8, 2022

Hi, thanks for all the infomation above! Worth experimenting with.

Just to clarify, it’s menioned that MindLabPro contains all the ingredients mentioned in your beginners stack – however – when i checked mindlabpro the folling seem to be missing: DHA, B1,B3,B5,B8 & N-Acetyl-L-Tyrosine (NALT).

Can you confirm and is there one that includes everything?

    David Tomen
    October 9, 2022

    Rose, Mind Lab Pro definitely contains 175 mg NALT, and Vitamins B6, B9 & B12. It does not contain DHA which needs to be taken as a separate supplement.

    To get all the vitamins and minerals your body and brain uses every day I recommend: https://bit.ly/2EIyhCA and for DHA 3 gelcaps per day of this supplement: https://bit.ly/3q98chL

Jesse
August 12, 2022

Hi David,

is there any substitute for the CDP-Choline (Citicoline)?
Thank you

    David Tomen
    August 14, 2022

    Jesse, the only other efficient way to increase acetylcholine is with Alpha GPC.

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