Initial Research Notes with References (June 2021)

Supplement Research

I use recipes from nootropic stacks as fuel for more research, as well as research studies and looking at what doctors take that I respect (Dr. David Sinclair, Dr. Rhonda Patrick, Dr. Andrew Weil, Dr. Michael Greger, and the scientists at Elysium). I use http://www.nootropicsexpert.com as a reference. I read research papers on pubmed like this https://pubmed.ncbi.nlm.nih.gov/11304477/. Of course, I use Google and YouTube extensively.

I follow the products of elysium.com, run by scientists, for the NR/Pterostilbene supplement ideas (as well as their new Matter product). I also referenced Performance Lab's formulation in the construction of my list https://www.performancelab.com/products/energy. It's always cheaper to construct your own stack using the individual ingredients.

I started by trying alpha lipoic acid, and then added Acetyl L-carnitine (ALCAR). I’d probably try Alpha GPC, if I was older, and I didn’t feel any benefit from ALCAR.  Both have been shown to reverse age-related cognitive decline and improve memory. I’m trying PQQ now. It helps create new mitochondria in brain cells, is a very potent antioxidant, stimulates Nerve Growth Factor, and boosts energy, cognition, memory and learning.

Here's my current "stack" (“Original 202105” tab): https://docs.google.com/spreadsheets/d/1JK1CsTQhKLKG5q7URgVINQ_vaObwGsxemYrtzhKsIXU/edit?usp=sharing Links to info on each product is in the right column, and links to the products on Amazon are in the mouse-over on the product name (left-side).

You can see my supplements on Amazon: https://www.amazon.com/hz/wishlist/ls/CAELDIF2C6W3?ref_=wl_share

Some of these products are for experimentation. My cardiologist told me to take CoQ10 with my statin, but he didn’t say how much. Google said 30-200 mg per day, so I started with 1x100 mg per day. The nootropics web site had a list of different dosages for CoQ10 based on use. Preventive use was 200mg per day. Dr Weil takes 60 in the morning, and 60 at night, so I started taking 2x100mg CoQ10 per day (breakfast/dinner). I noticed a significant increase in energy and clear thinking after increasing CoQ10 to 2x100mg per day (don’t take too late) and Alpha Lipoic Acid. I told my cardiologist about it. Now, he's going to try it twice a day. I find that Acetyl L-carnitine also increases libido. None of these are "uppers". I will be cutting some nootropic players after this first round. Probably sticking with lipoic acid and PQQ, and cutting ALCAR, although this mix at ½ dose might allow me to keep ALCAR inexpensively (decreasing dosage of alpha-lipoic acid (ALA) and acetyl l-carnitine (ALCAR) significantly)..

The life extension portion of the stack is about 33% of the cost ($20/month).. Watch some YouTube videos with Dr. David Sinclair to get more info. Also see Elysium’s Basis product, which I emulate with separate ingredients (NR & Pterostilbene) for “life extension”. See Basic tab in spreadsheet for a list without it.

Tocotrienols (the other E’s) and k2 are in my "stack". Dr. Weil recommends at least 80 mg of mixed tocotrienols and tocopherols per day. I added a small dose of magnesium (125 mg - Dr Weil+Dr. Rhonda Patrick) and Bilberry extract (found in Thorne's multivitamin and Elysium’s Matter product (a must if you’re taking Omega-3’s)). I'm trying krill oil. It contains a small amount of EPA/DHA compared to fish oil, but it's in phospholipid form, so it can cross the blood brain barrier (DHA 10x bioavailable). DHA to the brain is the only reason Dr. Gregor recommends 250 mg of DHA per day.

6/18/21 update:

At the beginning of this experiment, after increasing CoQ10 to 2x100 (1 breakfast 1 dinner) and adding alpha lipoic acid, my focus and mental stamina were amazing (like I was 20). I didn’t notice much increase after adding ALCAR (a smidge higher focus), and later PQQ. I’m thinking of moving ALCAR to as need/desired and PQQ to a treatment scheme because it plays a role in neurogenesis by helping to form the growth of new neurons through the stimulation of nerve growth factor (NGF).  (e.g., 1 week on 1 month off). Dr. Rhonda Patrick does the same thing with Alpha GPC (periodically takes it when needed - writing paper/preparing for a presentation).

ALCAR:

1. Brain Energy Metabolism. ALCAR helps transport of fatty acids into mitochondria where they’re needed for energy metabolism. Fueling your cells “power plants” can boost physical and mental energy.
2. Neurotransmitters. ALCAR is a necessary ingredient for acetylcholine formation. Which boosts memory, mental alertness, and fluid thought.
3. Brain Optimization. The antioxidant properties of Acetyl-L-Carnitine provides neuroprotective qualities, boosts Brain-Derived Neurotrophic Factor (BDNF), and promotes cerebral blood circulation.

Alpha GPC:

1. Brain Energy. Alpha GPC improves mood, and boosts mental energy. The extra choline can increase alertness and clarity of thought.
2. Neurotransmitters. Alpha GPC is prized for its ability to improve memory. Its high bioavailability makes it a great source of choline for producing the neurotransmitter acetylcholine.
3. Brain Optimization. Alpha GPC boosts the development of new brain cells. And enhances your brain’s ability to repair damaged cell membranes.

Hmmm https://pubmed.ncbi.nlm.nih.gov/26876280/

Alan Schunemann                                                                        June 2021