Minimal Effective Stack, v2.0
- Creatine — 5g powder, AM
- Noopept — 10mg capsule, AM/noon/PM
- CDP-choline — 400mg capsule, AM/PM
- Modafinil — 100-200mg tablet, AM
- Ashwagandha — 570mg capsule, AM/PM
- Rhodiola — 500mg capsule, AM
- Probiotics — one capsule, AM
- Cod Liver Oil — three 650mg soft-gels, AM/PM
- Nicotine Gum — 1mg gum, PM
- Melatonin — 1mg tablet, Night
Changes Since Version 1
I have switched out piracetam for noopept. My main reasoning is to reduce the quantity of both powders and capsules that I consume. So I can cut my total piracetam powder levels from what they were previously — about six grams per day — to just three 10mg capsules per day of noopept.
I have added CPD-choline back in. While I have never experience an acetylcholine-depletion headache from taking racetams, I have heard that CDP-choline helps maintain cognitive abilities under sleep deprivation and also can help with dry eyes, both of which I experience at times.
I have removed Bacopa and added Ashwagandha. This was a hard choice which I took a long time to arrive at. Bacopa is lauded as the only effective, cheap, and safe way to truly improve your memory from a young-healthy subject baseline. But it made me excessively sleepy and caused me extreme stomach upset whenever I consumed it without food. These simple hindrances were what led me to cut it from my stack. While I enjoyed its anxiolytic (anxiety-reducing) effects, I had experienced stronger effects of that nature from Ashwagandha, an all-around resiliency-enhancing herbal supplement also from the Ayurvedic tradition. Ashwagandha improves immunity, reduces stress, and reduces insomnia in many subjects. I have experienced reduced stress and anxiety. Other effects are questionably related to many of the supplements I take, like Modafinil and Creatine for enhanced energy and motivation. Ashwagandha may also be contributing to these positive outcomes.
I have changed from Fish Oil to Cod Liver Oil. Cod Liver Oil is said to contain more Vitamin A and D. I take these soft-gels in ample quantities, sometimes up to nine a day, if I feel like I need the Vitamin D for enhanced immunity or serotonin production in the winter months.
I dropped Lion’s Mane Mushroom after listening to a podcast on the medicinal mushroom industry. It seems that the quality of many of these supplements is suspect, with the greater-guarantees-of-quality brands costing an arm and a leg. I’d prefer to save the money.
I have added Melatonin to the list. In fact, I have always used Melatonin to get to sleep faster, fight insomnia, and serve as an anti-oxidant. Now that I’m using lower doses of 1-2mg per night, I feel more refreshed waking up than I used to when I took between 3mg and 6mg. Research shows that 0.5mg to 1mg is the most effective dose. Melatonin is especially helpful if you are in front of bright screens with blue light in the evening, or if you drink lots of caffeinated beverages, or if you take modafinil mid-day or — heaven forbid — late in the day.
What I’ve Kept the Same
Creatine is a godsend for athletes. I am running regularly now, in addition to lifting weights, and I find I have the energy to give an extra push at the end of nearly all of my workouts because of Creatine. It is also said to boost cognition in individuals with low natural levels of Creatine in their diets.
Modafinil keeps me productive and emotionally-intelligent after late nights spent hanging out with my brother or my girlfriend, or after working to the wee hours of the morning on Linux projects. Speaking of which, check out my new blog: Kernelmastery.com. You might say Modafinil is the Mascot for Kernel Mastery.
Rhodiola I would never abandon. It enhances immunity, fights stress, and helps you fight fatigue. It is a tried-and-true resiliency supplement.
Probiotics for the gut; a healthy gut for a healthy mind.
Nicotine Gum eases my stress, wakes me up on my long drives home from work, and reboots the cognitive engines after a long work day. With Nicotine Gum, I can avoid drinking large quantities of caffeine in the afternoon. Most gums come in two- or four-milligram sizes. Because one milligram is plenty for me, I simply buy the two milligram version and cut the pieces in half. Easy and cheap!