Recommendations - Energy & Cognition
These are things I recommend for increasing cognition, mental energy and focus.
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In addition to these supplements, regular exercise (especially resistant training and high intensity cardio interval training), a healthy diet (low in sugar and with sufficient healthy fat - see my blog post on diet for more info), and a meditation practice (5-10 minutes a day is enough), are all very beneficial to cognitive function.
Basic
Eleuthero
Adaptogenic herb often used in Chinese medicine, also known as Siberian Gingseng. Can provide a boost of energy and focus for 60-90 minutes, which makes it great for late afternoon when you drinking coffee could disrupt your sleep. May also provide a slight boost to physical endurance, and purported to have some benefits for the immune system.
Instructions:
Take 1/2 to 1 full dropper's worth, in a small amount of water
More information:
Cost (USA):
$0.20 to $0.40 per dose; cheaper if you buy larger bottle
Theanine
Amino acid found in tea. Has a calming/focus effect for many, without drowsiness. Can simultaneously promote alertness and relaxation. Also increases Brain Derived Neurotrophic Factor (which increases neuroplasticity, or the brain's ability to form new connections). Works well when combined with caffeine, as it eliminates the jitters that some experience from caffeine, so many people mix this into their coffee.
Instructions:
Take 100 - 200 mg. Can be taken in capsule or powder form. You can mix the powder into coffee. Many sources available.
More information:
Cost (USA):
$0.02 to $0.04 per dose
High Quality Organic Instant Coffee
Great for travel or to make a quick fat coffee
Instructions:
See my blog post on how to make the Fat Coffee
More information:
Cost (USA):
$1.20 per coffee
Puerh Tea
Tasty tea with good antioxidant profile that works well with the Fat Coffee recipe for those who don't want to drink coffee and/or want a lower dose of caffeine (Puerh tea has some caffeine, but less than coffee)
Instructions:
See my blog post on how to make the Fat Coffee
More information:
Cost (USA):
$.50 per bag
Advanced
Brain Health Formula
This product is a blend of three substances - Ginkgo Biloba, Bacopa Monnieri, and Coffee Fruit extract - that have all been shown to promote brain health and function with long-term supplementation. This may be especially beneficial for anyone experiencing cognitive decline from aging, brain injuries, or other factors. Research finds that these ingredients can improve memory, concentration, blood flow to the brain, and creation of new neurons and synapses - espcially amongst those experiencing cognitive decline.
Instructions:
Take 1 capsule per day. Unlike some of supplements on this page, this is one that you take everyday for long-term cognitive benefits (and to prevent cognitive decline), rather than for short-term energy or focus (like caffeine). That said, I think it's good to take 2 weeks off, every 2 months, to avoid building tolerance. And careful not to take if you use blood thinners. Unfortunately not available on iHerb or Amazon.co.uk.
More information:
Cost (USA):
$0.25 per dose
Lion's Mane Mushroom
Mushroom with potential benefits for the brain. In some people, can reduce anxiety and improve creativity. Long-term use may be neuro-protective and increase nerve growth factor and Brain Derived Neurotrophic Factor (which increases neuroplasticity, or the brain's ability to form new connections)..
Instructions:
Take 1/16 to 1/4 of a teaspoon. Can be blended into Fat Coffee.
More information:
Cost (USA):
$0.04 to $0.16 per dose
Tyrosine
Tyrosine is an amino acid that is a precursor to dopamine, epinephrine, and norepinephrine. May also slightly boost the thyroid. Can improve mood, motivation, and cognitive function in some people. May be especially helpful under times of high stress/pressure.
Instructions:
Take 500 mg (one capsule) on an empty stomach. Can also try taking 1000 mg (2 capsules) to boost the effect. Take up to 5 times per week.
More information:
Cost (USA):
$.24 per capsule
Sulbutiamine
Version of Vitamin B1 that can provide a nice boost of motivation, energy and positive mood. Especially recommended the day after alcohol consumption.
Instructions:
Take 1-2 capsules (start with 1). Best taken with food containing fat (e.g., fat coffee, eggs, avocado, fish oil).May take 60-75 minutes to kick in. Limit to twice per week at most, as the body can build a tolerance.
More information:
Cost (USA):
$0.22 per dose