Nootropics for brain injury and repair

How to Create the Best Nootropic Stack

David Tomen
Author:
David Tomen
16 minute read

most effective nootropic stack

If you’ve spent any time here on Nootropics Expert®, you have a good idea how certain nootropics can benefit your brain.

But if you’re just getting started with nootropics, the choices can seem overwhelming. Will one nootropic work? Will it take more that one supplement to solve my problem? If more than one, how do I combine other nootropics for best results?

Here are some tips that should help …

Nootropics for ADHD & ADDIf you are a university student, an entrepreneur, a business executive, a stay-at-home mom or dad, or a senior – what are you trying to improve?

It could be just one thing you want to work on. Like improving your memory. Maybe you have a difficult time focusing like I did. Or you find learning new material, skill or language an insurmountable problem.

You could have an issue with anxiety, or bouts of depression. Procrastination could leave you feeling like a failure because of a lack of motivation.

Put some thought into this now because you’ll save yourself a lot of time and money by figuring out what you are trying to fix first.

If it’s just one thing you want to fix or support, you’ll have an easier time putting together the right beginner nootropic stack. And often it will only take 3 or 4 supplements to get you where you need to be for your own nootropic stack.

Later in this post you’ll get specific suggestions on nootropics for:

For many of us, it’s more than just one problem we’re dealing with.

In my case, the combination of Adult ADD and hypothyroidism caused problems with anxiety, cognition, focus, memory, and depression. That’s a lot to deal with and a lot to fix.[ii]

The good news is it’s entirely possible with the right combination of your own nootropic stacks to address each of these issues. My life is a good example of what’s possible with the right nootropic stack.

I was able to restart my career. My marriage is better than I ever dreamed possible. And my future looks amazing. All due to an experienced nootropic stack regimen, if you will.

But to be perfectly honest with you, one nootropic that works for me, may not work as well for you. Each of us have unique brain “wiring” when it comes to nootropic stacking.

Our chemical makeup is different. And is affected by foods we eat, where we live, the air we breathe, the genes we inherited from our parents, and more.

So experimentation is key. Pick your top choice of something you’d like to improve. Once you find something that works reasonably well, go to the next thing on your list.

With time, effort, and diligent experimenting you’ll find the perfect nootropic stack for you.

Your First Nootropic Stack

My recommendation is to create your own nootropic stack when starting out.

Nootropics to improve memoryTailor your stack to each issue your trying to solve. It’ll likely be more expensive because you need to get each individual nootropic or supplement.

The advantages at first outweigh the cost in my opinion. When you find something that works, you then need to figure out how much of that nootropic works best with your brain and body.

If you try something and it doesn’t work as well as expected, or what you were promised in the marketing hype, or what you read on the forums – pitch it.

And try something else.

Flexibility and experimentation is key when you’re getting started with nootropics. A pre-formulated stack doesn’t allow that flexibility.

Keep that pre-formulated option in reserve until you nail down what works best for you. Then look for a nootropic stack that fills all your requirements.

Let’s briefly look at some of your options for major issues to get you started. This is by no means an exhaustive list but a way to point you in the right direction.

Use the search function on Nootropics Expert to find every nootropic that works for memory, or depression, or anxiety, or ADHD, or traumatic brain injury, or whatever it is you need to fix or improve.

How to create the best nootropic stack

Nootropics for Cognition, Thinking and Decision-Making and Nerve Growth Factor

Cognition is the mental action or process you go through when learning something new and understanding it through thought, experience and your physical senses.[iii]

Cognition includes thinking, knowing, short-, working-, and long-term memory, decision-making and problem solving.

That’s a tall order to cover and will likely take more than one nootropic. You can start with:

Nootropics for Memory and Cognitive Function

We use several different types of memory every day. Short-term memory is also known as primary or active memory. And is limited to what you remember for 20 to 30 seconds.

Long-term memory is the type of memory associated with an event or information you acquired long ago. This is a complicated form of memory influenced by your perception of an event or thing, conditioning or any other input. And is encoded using long-term potentiation and strengthening neurons and synapses.

Working memory is distinct from short-, and long-term memory. These are memories that are not only remembered, but simultaneously processed with information that is important to you. You remember the purpose of the information, and why you decided to remember it.[iv]

Each type of memory can be assisted by different nootropics. Because neurotransmitters, cerebral blood flow, long-term potentiation, hormones and more all come into play for memory.

  • Alpha GPC or CDP-Choline. Both nootropics help boost acetylcholine (ACh) in your brain. ACh is associated with memory and learning.
  • DHA (Omega 3). DHA makes up a large portion of your brain’s gray matter. This fatty acid helps form cell membranes, neurons and synapses which are needed to form and encode memories.
  • Huperzine-A. Hup-A helps promote memory by increasing acetylcholine levels.
  • L-Theanine. Found naturally in green tea and available as a nootropic supplement, L-Theanine helps boost dopamine and serotonin. Improving anxiety, focus, learning, and mood.
  • Noopept. Noopept stimulates dopamine, nicotinic and serotonin receptors in your brain. Boosting cognition, memory, retention, logical thinking, improving your reflexes and mood.
  • Phosphatidylserine (PS). PS is vital for brain health. Highly concentrated in cell membranes, PS helps in the release, storage and activity of neurotransmitters and receptors. Boosting cognition, focus, memory and recall.
  • Piracetam. The original nootropic, Piracetam influences AMPA and NMDA receptors in your brain. Affecting learning and memory.

For more options and to learn more about how memory works, see my post on:

Best Nootropics for Learning and Memory

nootropics-relieve-anxiety-and-depression

Nootropics for Anxiety and Depression

Do you remember what it used to be like to be in a ‘good mood’ all of the time? Anxiety and depression are something most of us have had to deal with at one time of another.

For me, being Adult ADD and hypothyroid was like a double whammy. And it took a while to dig out of the hole I was in.

Anxiety[v] and depression[vi] are often ‘grouped’ together both in nootropic circles as well as in the psychiatric/medical world. But they are two distinctly different conditions. Even though the cause of anxiety and depression may overlap.

All kinds of conditions can contribute to anxiety and depression. Neurotransmitter levels that are out of balance can cause severe depression. Illness and stress can cause anxiety and depression.

Poor cerebral blood flow, a lack of Brain-Derived Neurotrophic Factor (BDNF), mental fatigue from lack of cellular energy, Alzheimer’s, Parkinson’s, stroke and more can all cause anxiety and depression.’

Here are a few nootropics that can help. This is by no means an exhaustive list.

And if your depression or anxiety is severe, please, please seek professional help while you’re exploring your nootropic options.

  • Aniracetam. This member of the racetam-family of nootropics, Aniracetam is very well known for helping anxiety and depression. And one of my favorites. Aniracetam activates D2 and D3 dopamine receptors in your brain. Improving anxiety, cognition, learning, memory and mood.
  • Alpha GPC or CDP-Choline. Both nootropics help boost acetylcholine (ACh) in your brain. ACh is associated with memory and learning. And the choline is needed when stacked with any racetam.
  • Ashwagandha. Used for thousands of years in Ayurvedic medicine, Ashwagandha helps relieve stress, fatigue, restores energy and concentration, and normalizes blood sugar.
  • Bacopa Monnieri. Bacopa is believed by some to be the best nootropic available today. This adaptogen helps prevent chemical and physical stress instead of suppressing them like many modern antidepressants.
  • Lemon Balm. This plant from the mint family, Lemon Balm inhibits the GABA transaminase enzyme. Which in turn helps maintain adequate levels of GABA in your brain. Resulting in a calming effect and relieving anxiety and depression.
  • Rhodiola Rosea. Rhodiola increases AMPK which helps decrease depression and stress-related mood swings, reduces fatigue, stimulates energy and alertness and boots cognition.
  • Sulbutiamine. Synthesized in the lab from Vitamin B1 (thiamine), Sulbutiamine is another favorite of mine because it boosts memory, motivation and is a heck of an antidepressant.
  • Vitamin B6. B6 is a required coenzyme for the synthesis of most major neurotransmitters in your brain. And helps enhance alertness, cognition, energy, memory and mood.
  • Vitamin B12. B12 is essential for the synthesis of DNA, RNA and neurotransmitters in your brain. B12 enhances alertness, cognition, memory, decision-making and mood.

To learn more about anxiety and depression, and even more options on nootropics that can helps alleviate the symptoms of each, see my posts on:

Best Nootropics for Anxiety

Best Nootropics for Depression

nootropics-for-mental-energy

Nootropics for Energy and Motivation

If you’ve ever felt mentally drained after writing an exam, an intense study session, a misunderstanding with your partner, or working out a business problem ▬ nootropics can help.

Energy and motivation kinda’ go hand-in-hand in my book.

When I’m energized, it usually translates into motivation to get things done. When energy stores are depleted in my brain and body, I’m burned out and nothing much is going to happen.

Mental fatigue has a variety of causes. Depleted neurotransmitters can cause fatigue as well as a host of other issues. A lack of Adenosine Triphosphate (ATP) which is the energy source for brain cells is another cause of mental fatigue. And leads to neurodegenerative disease.

Hormones that are out of balance can cause fatigue. And poor cerebral blood flow which provides oxygen and nutrients to brain cells can result in fatigue.

The amount of available mental energy has a direct influence on cognitive and mental performance. Let’s look at the nootropics that can fix mental fatigue and boost motivation.

  • Acetyl L-Carnitine (ALCAR). ALCAR boosts acetylcholine (ACh) and transports fatty acids through cell membranes into mitochondria for use as brain cell fuel. One of my favorite nootropics, ALCAR increases memory, mental alertness, fluid thought and is a powerful antioxidant.
  • Alpha Lipoic Acid. Lipoic acid boosts levels of acetylcholine (ACh) and glucose uptake. And regenerates depleted antioxidants already present in your brain including Vitamin C, Vitamin E, glutathione and CoQ10. Boosting cellular energy and memory.
  • Coluracetam. One of the newer racetams, Coluracetam works as a choline uptake enhancer. And improves AMPA potentiation. The net result is a boost in energy levels. Unlike prescription stimulants, Coluracetam offers a more relaxed, calm and free-minded kind of thought-processing.
  • CoQ10 & Ubiquinol. CoQ10 is essential for producing Adenosine Triphosphate (ATP) that fuels the mitochondria in brain cells. Improving athletic performance, works as an antioxidant, and battles fatigue and depression.
  • Creatine. Creatine acts as fuel for your brain cells. And provides ‘energy on demand’ when you need it.
  • NADH. NADH is a coenzyme used in the formation of ATP, the energy source for mitochondria in your brain cells. NADH boosts alertness, mental performance, energy and memory.
  • Noopept. This peptide-derived nootropic related to the racetam family, Noopept increases BDNF, and stimulates dopamine, nicotinic and serotonin receptors. Boosting energy, cognition, memory, logical thinking, and improves reflexes and mood.
  • Phenylpiracetam. A Russian derivative of Piracetam, Phenylpiracetam improves concentration, memory, motivation, mental energy and offers a stimulant effect.
  • Rhodiola Rosea. Rhodiola increases AMPK which triggers the use of stored energy from fats in your brain cells. Boosting alertness, energy and cognition while decreasing depression and stress-related mood swings.
  • Pramiracetam. A derivative of and more potent than Piracetam, Pramiracetam stimulates choline uptake in your brain. Boosting energy levels, providing focused stimulation for better mental drive and motivation.

To learn more about, and see even more options for energy and motivation, see my post on:

Hacking Motivation with Nootropics

Nootropics for Brain Repair and Maintenance

According to the American Center for Disease Control (CDC) an estimated 1.7 million in the US suffer from Traumatic Brain Injury every year.[vii]Nootropics for brain injury and repair

And that’s just for the USA. This is clearly a world-wide problem for the human race.

Brain injury covers a lot of territory and includes concussion, Post Stroke Syndrome, sports and athletic injuries, damage from pharmaceuticals, environmental toxins, bad food and water, polluted air and more.

The mechanics of injury can affect cerebral blood flow, torn tissue, damage to neurons, altered brain waves and neurotransmitters, free radical and oxidative damage and more.

Now the “official” line from the FDA and other governmental authorities in the USA and many countries world-wide, nootropic supplements and other ‘natural’ substances cannot repair brain injury.

While this is certainly not medical advice, and you should absolutely seek professional medical help for brain injury, neurohackers have found relief on their own experimenting with nootropics. Here’s a small sample of what we’ve found useful:

  • CDP-Choline. CDP-Choline provides your brain with choline which aids in the synthesis of acetylcholine (ACh). And cytidine in CDP-Choline converts to uridine which is important for neural membrane synthesis.
  • DHA (Omega 3). DHA makes up a large portion of your brain’s gray matter. This fatty acid helps form cell membranes, neurons and synapses which are needed to form and encode memories.
  • Phosphatidylcholine (PC). PC is a phospholipid which helps build and repair brain cell membranes.
  • PQQ. The enzyme cofactor PQQ facilitates the growth of new mitochondria in your brain cells. Boosting the production of nerve growth factors in cells that support creation of new neurons. And reduces inflammation and oxidative stress.
  • Pramiracetam. This derivative of Piracetam, Pramiracetam increases acetylcholine receptors in your brain. By stimulating choline uptake in your brain, this nootropic boosts energy levels and improves cognition and motor coordination.
  • Pterostilbene. Found in cranberries, blueberries and grapes, Pterostilbene is a potent antioxidant, stimulates Brain-Derived Neurotrophic Factor (BDNF), and promotes neuroplasticity. By reducing oxidative stress, Pterostilbene helps prevent heart attacks and stroke.
  • Resveratrol. This polyphenol antioxidant found in the skin of grapes, Resveratrol improves blood flow and reduces inflammation. Improving cell survival and neurogenesis in the hippocampus, resulting in better memory and learning.
  • Turmeric. Turmeric is unique in its ability to reduce inflammation common to Parkinson’s, Alzheimer’s and brain tumors.

To learn more about PTSD and Traumatic Brain Injury, and the best nootropics to alleviate the symptoms of each, see my posts on:

Treating PTSD with Nootropic Supplements

Best Nootropics for Traumatic Brain Injury

Conclusion

There are many ways to address each issue you’re dealing with when it comes to optimizing brain health and function.

If you’re a nootropic veteran I’m sure you’ll find holes in my recommendations. Each section is most definitely not a conclusive list of nootropics for a single condition.

I encourage you to use the “Search” function on Nootropics Expert®. Enter the issue you’re dealing with and you’ll get a list of articles with suggestions for your nootropic stack.

By no means should you include everything listed under “memory” for example in your stack. One or two options from each section can help you toward your ideal nootropic stack.

Many nootropics work synergistically and together can make a more powerful solution than a nootropic on its own. When combining several nootropics in a stack you’ll want to back off to the lowest recommended dose of each to start.

You also may have noticed that some nootropics appear in several categories. What this means is most nootropic stacks would benefit by including Alpha GPC or CDP-Choline, DHA, and a nature-identical B-Vitamin Complex.

Be sure to click through to each nootropic to review dosage recommendations and side effects. Each article has extensive references to clinical studies as well.

Pre-Formulated Nootropic Stacks

Early in this article I mentioned pre-formulated stacks as an option that you could use to replace individual nootropic supplements.

Finding the right pre-made stack can save you time and often quite a bit of money.

After experimenting with many of the well-known stacks, I settled on Mind Lab Pro®.

Mind Lab Pro contains therapeutic dosages of 11 top quality natural nootropics including; CDP-Choline, Bacopa Monnieri, Lion’s Mane Mushroom, Phosphatidylserine (PS), N-Acetyl L-Tyrosine (NALT), L-Theanine, Rhodiola Rosea, Pine Bark Extract, and Vitamins B6, B9, and B12.

I’ve found it less expensive to use this stack than buying each nootropic on its own. All I’ve had to add is coconut oil, DHA, Aniracetam and Sulbutiamine.

And I’ve recently replaced separate supplements including ALCAR, Alpha Lipoic Acid, CoQ10 and PQQ with Performance Lab® Energy which contains all four nootropics in the dosages I was using. And is less expensive than buying separate supplements.

Check out my reviews on Mind Lab Pro® and Performance Lab® Energy and see if they could work for you too.

If you have questions about building your perfect nootropic stack, please leave a comment in the comment box below. I or another experienced neurohacker in our community will help you out.

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.

[i] “Attention deficit hyperactivity disorder” Medline Plus U.S. National Library of Medicine (source)

[ii] Mayo Clinic Staff “Hypothyrodism” Mayo Clinic mayoclinic.org (source)

[iii] “Cognition” Frontiers in Psychology journal.frontiersin.org (source)

[iv] Cowan N. “What are the differences between long-term, short-term, and working memory?” Progress in Brain Research 2008; 169: 323–338. (source)

[v] “Anxiety Disorders” National Institute of Health nimh.nih.gov (source)

[vi] “Depression” National Institute of Health nimh.nih.gov (source)

[vii] “Get the Stats on Traumatic Brain Injury in the United States” U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES – Centers for Disease Control and Prevention (source)

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Join The Discussion - 119 comments

Cionn
January 21, 2023

Hi David.
I recently introduced Aniracetam, Noopept & CDP-Choline to my stacks but not noticing any difference. Can you advise on possible reasons for this please.

Here are my stacks for reference. [edited by the author].

    Cionn
    January 21, 2023

    PS.
    I’m trying to improve motivation, memory & concentration.

      David Tomen
      January 25, 2023

      Cionn, I do not do nootropic stack reviews in the comments section of Nootropics Expert. I have an article on best nootropics for concentration and memory. And another on motivation.

Robert “Dutch” Sutton
December 8, 2022

Hey, this is a great article David and I really appreciate it a lot. This writing I have attention deficit disorder with hyperactivity component, and I am taking 27 mg of methylphenidate, to be more sequential in my thinking and response to my environment.

Mischen
September 18, 2022

Hello David,

Very helpful the information on your website.

Unfortunately, I cannot use many of the preformulated stacks, as, for medical reasons, I cannot have B12 vitamin and Ginkgo.

I need something to help me with focus, attention, short term memory. I’m also under a lot of stress lately.

I thought to start with
– Citioline (Jarrow) 250 mg x2 /day (morning and afrternoon)
– Bacopa (Now) 450 mg /day (morning)

Do you think this combination would be ok ?

Thank you!

    David Tomen
    September 20, 2022

    That combination is fine. But do not have enough information to know if it will help you.

Amelia
August 15, 2022

Congratulations for having the BEST site of all time on the internet! Amaaaazing! How do you remember all the facts and interrelations between the supplements??? You must have a SUPERbrain and SUPERenergy to answer every question posed in such detail! Proof that your attained knowledge and experience works!
Thank you, thank you, thank you for so selflessly sharing this with the very many people confused and suffering with strange new symptoms and lack of energy etc.
Despite lots of info on the net there were always unanswered questions for me and so my old trusted goto Bible remained Vita Nutrient Solutions by Robert Atkins A s he died many years ago there are many new discoveries for which info is hard to find as well as my questioning the true knowledge of the authors. Thus remain Pubmed et al sites to search but which often boggle my non medical brain.
I have now found the Holy Grail of info especially about stacking which was my big worry taking so many pills with each meal and also how to do intermittent fasting or OMAD and still take all my supplements. I look forward to finding all the answers on your site!!!
Forever grateful

    David Tomen
    August 16, 2022

    Thank you Amelia. You humble me. I got the calculator on my Android out not too long ago. And ran some numbers. Turns out I have well over 10,000 hours reading clinical studies and writing about this stuff. AND I’ve been using nootropic supplements 4-times per day for the last 15 years which probably helps. 🙂

Dave
May 3, 2022

sorry about my other comment, i wrote it in brazilian

I bought my first stack on the IHerb site! There are 4 pills in total. should i take them all at once?

1 – Lion’s Mane Mushroom (1G = 2 caps)
2 – Citicoline (250mg = 1caps)
3 – Pine Bark Extract (150mg = 1bottle 60caps)
4 – NALT + B6 + B9 + B12 (at the recommended dosage on the blog)

all of them at once? Or should I repeat some?
I bought thinking that some will last for 2 months if possible

    David Tomen
    May 4, 2022

    Dave, do that dose twice per day (except the B-Vitamins). Morning and noon.

      Dave
      May 6, 2022

      Thanks for your attention David! This morning I took:
      1 – Lion’s Mane 500mg
      1 – Citicoline 250mg
      1 – Pine Bark Extract 150mg
      1 – NALT 350mg
      1 – vitamin B pack

      at noon I will take them all again except vitamin B as recommended.
      looking forward to the results and a little scared because I’ve never taken so many pills at once, it’s strange. but thanks for everything!

        David Tomen
        May 6, 2022

        Dave, that’s not very many ‘pills’. You would be shocked if you saw the size of my stack and that of many other experienced biohackers.

        Dave
        May 9, 2022

        teacher one more question, my vitamin b pack is as follows:
        b6 70mg
        b9 476mcg
        b12 210 mcg

        I thought I’d look at the LIFE EXTENSIONS data you recommend and I lowered the 3 (b6, b9, b12) by 30%.
        reason: I am on a well-balanced diet in vitamins and I take a multivitamin that already contains:
        b6:1.3mg
        b12:2.4mcg

        Is it safe this way I did it?
        repeating:
        b6 70mg
        b9 476mcg
        b12 210 mcg

        David Tomen
        May 10, 2022

        Dave, yes it’s safe. Remember that those dosages are in micrograms rather than milligrams. And they are water soluble so whatever your body does not use is expelled in your urine.

        The only exception is Vitamin B12. While it’s water soluble your liver will store the excess for up to a year.

        Dave
        May 17, 2022

        Hi David! Sorry to bother you again! I have feedback.

        when I take:
        Lions Mane: 500Mg
        Pine Bark: 150Mg
        Citicoline: 250Mg

        in a few minutes I start to feel something different in me and I feel my hands feel a little numb… would that be anxiety?
        after 1 hour I feel my focus and vision different.

        I’m taking all 3 together with PB8 (probiotic).

        Thanks for your attention always!

        David Tomen
        May 18, 2022

        Dave, it is very likely anxiety and I base this observation on your earlier question about “too many supplements”. There could be something else going on including poor quality supplements. But I think it’s more basic than that. Until you get comfortable with using supplements and understand they are called “supplements” for a reason you will not get the full benefit from them.

        Remember the power of the “placebo effect”. 🙂

sam
April 3, 2022

Hi there!

Amazingly helpful thank you. Life saver actually.

So I have a few questions, Sorry for the essay here.

1. Thank the heavens I read this before purchasing a 2 month supply of “high-quality” lions mane. Says it high strength NGF, made from fruiting body though, so just Hericones I guess.

The thing is, EVERY Lions mane supp I see boasts about being from the fruiting body and not the mycelium, and I see none are grown on liquid, what to do?

2. So I was thinking of this as my stack, since no one else stocks the correct Lions mane apart from Mindlabs. I guess ill have to buy that for my Lions mane.

[edited for length]

Dave Lennon
March 28, 2022

I found your studies very interesting, I downloaded your book and am reading it.
When you talk about Nootropics for cognition, thinking and decision making with the list:
-Alpha GPC
-Lion’s Mane Mushroom
-NALT
-Pine Bark Extract
-Vitamin B6
-Vitamin B 9
-B12 vitamin

What dosage for each would you recommend for a beginner? and would it be possible to take piracetam once a week?

    David Tomen
    March 28, 2022

    Dave, dosage recommendations for each supplement are include in my individual supplement reviews. Which you can get to easily by clicking on the live links above in this article. Note that for supplements like Alpha GPC, NALT, and Pine Bark Extract dosing is usually done 2 or 3-times per day.

    For a beginner go with the lowest recommended dose at first. But multiple dosing during the day is key to getting the full benefit for some of these supplements.

    Piracetam benefits come from using it daily. Especially when first starting out. If you go with the lowest recommended dose expect to get the full benefit of this racetam in 3 – 4 days.

FERNANDO
January 25, 2022

Hi, good evening, congratulations for helping with so much information! And I went, with another stimulant, with ADHD, I did studies, with natural strength, with the ability to recover, but currently trying a routine routine, however, lacking the energy and ability to recover. more than 10mins focused, I tried now bacopa synapsa 320mg 2x a day / alpha gpc 150mg 3x a day / ALCAR 500mg 2x a day / N-acetyl tyrosine 350mg 2x a day / theanine 200mg 2x a day … I felt , a little better, but not much… I still don’t feel motivated and able to focus, although I have noticed an improvement in memory.

    David Tomen
    January 26, 2022

    Fernando, you do not mention the ADHD stimulant drug that you are using. You are using the right stack to support it but I’m going to suggest some tweaks which may help. Try Bacopa 350 mg once per day, Alpha GPC 300 mg 3-times per day, ALCAR 500 mg twice per day, NALT 500 mg 3-times per day, L-Theanine 100 mg twice per day.

    And add a high quality multivitamin like this one: https://bit.ly/347dm5M

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