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💊 Health

Substance Effects Lowest cost
Ashwagandha 🙂 👟 🍆 < 0.01
Alpha GPC 🧠 0.50
Bacopa Monnieri 🧠🧠 0.10
Curcumin 🧠 âĪ 0.13
D-aspartic acid 🍆 0.15
GABA 🙂
Kanna 🙂❔ 0.40
L-Carnitine 🍆 0.08
L-Tyrosine 🧠 🙂 0.07
Lion's Mane 🧠 🧠 0.17
Quercetin âĪ
Resveratrol âĪ 0.12
Rhodiola 🧠 0.05
Rosemary 🧠 0.09
Taurine 👟
Ubiquinol 👟 âĪ 0.11

✔ïļ️ TODO

  • Develop a dosage of adaptogens to use when sleep is disturbed.
  • Incorporate notes and research from Reddit

ðŸ’ļ Sale

Product Discount

ðŸĨ— Dietary deficiencies

Substance Dosage (mg) Cheapest cost per dose
Calcium 1,000 0.02
Magnesium 200 0.02
Potassium 2,000 0.01

🧠 Nootropics

Supplement Dosage (g) Cost ($) Cost (sale)
Alpha GPC 0.6 0.71 0.50
Bacopa 0.4 0.19 0.10
DMAE 0.8 0.23 0.23
Huperzine A 0.2 0.33 0.20
L-Theanine 0.2 0.30 0.22
L-Tyrosine 1.0 0.16 0.07
Lion's Mane 1.0 0.36 0.17
Kanna 0.5 0.80 0.40
Total 3.23 2.04
Gorilla Mind Smooth 2.93

ðŸ‘ī Antioxidants

In recent years, the mitochondrial free radical theory has emerged to explain the aging process. In this theory, oxidative stress from free radicals, which many studies suggest cause a variety of health issues, cause mitochondrial dynsfunction and eventually aging. Supplementation with antioxidants has been demonstrated to reduce these free radicals and improve health markers.

Oxidative stress is a medical concept defined by the state of excess reactive oxygen species (ROS) and reactive nitrogen species (RNS). These are endogenously produced but harmful to mitochondria because they react with lipids, proteins, and nucleic acids, progressively degrading cellular functions. or a reduction in antioxidants which detoxify them, resulting in generalized cellular damage. Oxidative stress figures prominently in the free radical theory of aging and has been linked to neurodegenerative diseases like Alzheimer's...

Long-term effects on DNA from oxidative stress are similar to those caused by radiation exposure.

Reactive oxygen species (ROS) include free radicals and peroxides that damage all components of the cell and can disrupt normal cellular signalling. These are produced by disturbances in the normal reduction-oxidation (redox) state of cells

ðŸ‘Ļ‍ðŸĶē Hair loss prevention

ðŸ˜ī Sleep deprivation

  • In a double-blind placebo-controlled trial, 60 mg/kg bw of caffeine was enough to overcome the effects of 24 hours of sleep deprivation in a battery of anaerobic performance tests. (2018)
  • Subjects given 5g of creatine four times a day for seven days experienced less of a decline in performance after 24 hours of sleep deprivation in a variety of cognitive performance measures. (2006 )
  • After six weeks of administration with l-theanine (400 mg/day), boys diagnosed with ADHD experienced significantly improved sleep. (2011)
  • Supplementation with magnesium (100 mg/day) was enough to eliminate the difference between the sleep-deprived arm and the control arm in subjects who were sleep-deprived for a month. (1998)

💉 Bloodwork

Recommended assay Hormone
LC-MS-MS Total testosterone
Equilibrium dialysis Free testosterone
LC-MS-MS, estradiol sensitive Estradiol
HPLC DHT
Equilibrium dialysis Free DHT
  • For measuring total testosterone, LC-MS-MS is superior to ECLIA.
  • For measuring free testosterone, equilibrium dialysis or equilibrium filtration is more accurate than EIA
  • For measuring estradiol, LC-MS-MS is more sensitive than ECLIA
  • For measuring DHT, high-pressure LC-MS-MS

Glossary 📕

Acetylcholine

Acetylcholine (ACh) is an important neurotransmitter. It is broken down by the cholinergic enzyme Acetylcholinesterase (AChE).

Alpha-GPC

L-alpha-glycerolphosphorylcholine (Alpha GPC) is the highest quality and most bioavailable form of choline. Unlike Alpha GPC, other forms of choline were found not to be able to cross the blood-brain barrier, preventing enhancement of cognitive performance. It is not yet officially defined as one of the B vitamins, even though it is associated with them.

An injectable prescription-only form of alpha-GPC exists called Delecit that is not available in the US.

Product $ mg $/600 mg
Swanson Alpha-GPC 300 mg x 60 capsules (Swanson sale) $14.99 18,000 0.50
Swanson Alpha-GPC 300 mg x 60 capsules (Swanson) $19.99 18,000 0.67
NOW Supplements Alpha GPC 300mg x 60 capsules $21.44 18,000 0.71
Bulk Supplements Alpha-GPC 129.96 500,000 0.15
Bulk Supplements Alpha-GPC 84.96 250,000 0.20
Bulk Supplements Alpha-GPC 64.96 100,000 0.39

Alpha lipoic acid

Alpha-lipoic acid (ALA or LA, also thioctic acid) is a powerful antioxidant that can replenish both vitamins C and E. Vitamin E requires vitamin C or coenzyme Q to regenerate after being used up in the free radical reaction.

  • A 2011 study found that obese subjects given doses of 1,000-1,800 mg for up to 20 weeks experienced a loss of around 3% of body weight.
  • A 2015 literature review found that ALA is only marginally effective in combating obesity in conjunction with good diet and exercise.

ALA exists in two enantiomeric forms: R and S. A 2002 study found that R-ALA has greater biopotency in several metabolic pathways.

Product $ mg $/300 mg
BulkSupplements R-Alpha lipoic acid 100 g 111.96 100,000 0.33
BulkSupplements R-Alpha lipoic acid 500 g 481.96 500,000 0.29
Swanson R-Fraction ALA 300 mg x 30 capsules (Swanson sale)
(sale)		 20.49
12.29		 9,000 0.68
0.41
Swanson R-Fraction ALA 300 mg x 30 capsules (Amazon) 20.98 9,000 0.70
Doctor's Best R-Lipoic Acid 100 mg x 60 capsules 15.70 6,000 0.79
Nutricost ALA 300 mg x 240 capsules 19.89 72,000 0.08

Anxiolytic

Apoptosis
Programmed or controlled cell death; cf. necrosis

Ashwagandha

Withania somnifera or Ashwagandha is a traditional Ayurvedic herb used as a memory aid.

  • It has been shown to increase serum testosterone in infertile men. (2009)
  • In a double-blind, placebo-controlled crossover study, healthy men administered Ashwagandha (500 mg/day) experienced improved cognitive performance outcomes. (2014)
  • A study that compared the difference in effect of 250 and 600 mg/day found that the higher dosage was associated with significantly greater stress and anxiety reduction and increased sleep quality. (2019)
Product $ g $/g
Bulk Supplements Ashwagandha 1 kg 34.96 1,000.0 0.04
Swanson Ashwagandha Extract 450 mg x 60 capsules 3.21
4.59		 27.0 0.12
0.17
Swanson Ultimate Ashwagandha 250mg x 60 capsules 3.99
7.99		 15.0 0.26
0.53
NOW Supplements Ashwagandha 450 mg x 180 capsules 16.46
28.99		 81.0 0.20
0.35
NOW supplements Ashwagandha 450 mg x 90 capsules 17.90 40.5 0.44
Nutricost Ashwagandha Extract KSM-66 600 mg x 180 capsules 40.95 108 0.38

Astragalus

Product $ g $/g
Swanson Full Spectrum Astragalus 470 mg x 100 capsules 2.59
3.99		 47.0 0.03
0.04
Gorilla Mind Astragalus extract 750mg x 90 capsules 20.00 67.5 0.14
Swanson Astragalus 20.39 120.0 0.17
Ayurveda
A traditional system of herbal medicine originating in India (ref Bacopa)

Bacopa

Bacopa monnieri is an Ayurvedic herbal medicine. Studies have substantiated its use in enhancing memory by reducing inflammation in the brain.

The main nootropic constituents of Bacopa are believed to be dammarane types of triterpenoid saponins known as bacosides. Most clinical studies focus on memory, to the omission of other facets of cognition like fluid intelligence, typically lasting 12 weeks. The long-term effect of Bacopa is unknown, but animal models suggest protection from age-related neurodegeneration. (2013 :material-file-pdf:)

There are several putative mechanisms of action:

  • Anti-oxidant/neuroprotection
  • Acetylcholinesterase inhbition
  • Choline acetyltransferase activation
  • Beta-amyloid reduction
  • Increased cerebral blood flow
  • Monoamine potentiation and modulation

A mix of Bacopa monnieri, Lycopene, Astaxanthin, and vitamin B12) administered orally once a day to subjects aged 60 years old or more resulted in improved cognitive performance after 8 weeks. (2020)

A neuropharmacological review found that the maximum efficacious dosage was 200 mg/kg. (2013)

Product $ M (g) $/g
Bulk Supplements Bacopa 1 kg 212.96 1,000.0 0.21
Swanson Bacopa Monnieri 250 mg x 90 capsules
sale		 5.57
9.29		 22.5 0.23
0.41
Bulk Supplements Bacopa 250 g 73.96 250.0 0.29
NOW Supplements Bacoba Extract 450 mg x 90 capsules 18.78 40.5 0.46

Berberine

Berberine complexed with hydroxypropyl-β-cyclodextrin was recommended by MPMD to deal with carb-dense meals. This is apparently a reference to the use of berberine as a GDA, a term that has recently gained currency in the fitness industry as a way to improve how glucose is processed in the body, or "nutrient partitioning". The science on this topic appears to be inconclusive at best.

Bioperine

Product $ mg $/10 mg
Swanson Bioperine 10 mg x 60 capsules (35% off sale) 2.59 600 0.04
Swanson Bioperine 10 mg x 60 capsules 3.99 600 0.07
Swanson Bioperine 10 mg x 60 capsules 9.86 600 0.16

Calcium

Your dietary intake of calcium is probably 300 mg with the largest provider being 4 eggs providing 100 mg (target is 1,000 mg)

Most food sources of calcium are dairy.

  • A cup of edamame may contain about 100 mg
  • An ounce of almonds may contain 367 mg
Product $ g $/1,000 mg
BulkSupplements Calcium citrate powder (1 kg) 17.96 1,000.0 0.02
Swanson Calcium Citrate & Vitamin D 315 mg x 250 tablets 6.59
10.99		 78.8 0.08
0.14
Swanson Liquid Calcium & Magnesium 300 mg x 100 softgels 3.89
6.49		 30.0 0.13
0.21
Swanson Calcium Citrate Plus Magnesium 150 mg x 150 capsules 3.81
4.49		 22.5 0.17
0.20
Amazon Elements Calcium plus Vitamin D 500 mg x 65 tablets 5.99
10.99		 32.5 0.19
0.34
Blue Diamond Almonds (BOGO sale) 9.00 2.5 3.52
Swanson Calcium Carbonate, Aspartate & Citrate 500 mg x 100 tablets 2.74 50.0 0.05

Choline

Choline is a precursor to the neurotransmitter acetylcholine. It is endogenously produced and found in food. Many supplements contain choline because it is cheaply produced, but studies indicate it may not be able to cross the blood-brain barrier.

Another product of choline is betaine. For individuals who have genetic polymorphisms like MTHFR and are thus far less able to produce B12 and folate, the pathway producing betaine compensates for this shortcoming, which results in deprivation of acetylcholine for cognition.

Cholinergic
relating to or denoting nerve cells in which acetylcholine acts as a neurotransmitter
Crossover trial
A trial where subjects are randomly assigned to study arms where each arm consists of two consecutive bouts of treatment separated by a washout period. A concern with crossover trials is that there is a chance that subsequent rounds of treatment may be influenced by earlier ones.

Citrullus lanatus

A late 2020 study found that mice given Cucumis melo and watermelon (Citrullus lanatus) seed extract experienced enhancement of memory and cognition.

Citrus Bergamot

Improves lipid profile.
CoQ10

Ubiquinone, also called Coenzyme Q10 (CoQ10), is a coenzyme family ubiquitous to animals and bacteria. Ubiquinone is the most commonly found form in humans, an endogeneously produced lipid-soluble antioxidant that metabolizes into ubiquinol. It is one of the most popular supplements and renowned for being a powerful antioxidant. Doses are usually 100-200 mg/day, although there is no established upper limit for tolerance.

  • A meta-analysis of 13 randomized controlled trials found that CoQ10 supplementation increased superoxide dismutase (SOD) and catalase (CAT) and decreased malondialdehyce (MDA) and diene. (2019)
  • A meta-analysis of 19 randomized controlled trials found that CoQ10 supplementation significantly increased total antioxidant capacity (TAC), SOD, CAT, and glutathione peroxidase (GPx), as well as significantly decreased MDA. (2020)
  • A 2021 study found that horses who were fed CoQ10 experienced persistent improvement in semen quality.
  • Patients receiving from 300-1200 mg/day exhibited no difference in incidence of drug-related toxicities between placebo and treatment arms. (2002)
Creatine monohydrate

A 2018 review of six studies found that creatine can improve short-term memory and intelligence/reasoning in healthy individuals.

Product $ g $/5g
BulkSupplements Creatine Monohydrate powder (1 kg) 19.96 1,000 0.10
Optimum Nutrition Creatine powder 4.41 lbs 42.49 2,000 0.11
Optimum Nutrition Creatine powder 1.32 lbs 15.74 600 0.13
Optimum Nutrition Creatine powder 10.5 oz 10.53 300 0.18
Swanson Creatine 1g x 180 capsules 2-pack 17.49 360 0.25
Optimum Nutrition Creatine capsules 150 x 2.5 g servings 26.13 375 0.35
Optimum Nutrition Creatine powder 2.64 lbs 35.94 1,200 0.15

Cucumis melo

Muskmelon is a species of melon that includes honeydew and cantaloupe.

A late 2020 study found that mice given Cucumis melo and Citrullus lanatus seed extract experienced enhancement of memory and cognition.

Curcumin

Curcumin (diferuloylmethane) is the principal biologically active polyphenolic constituent of turmeric (Curcuma longa). It is a powerful antioxidant binding to COX-2 and 5-LOX and has been found to increased brain-derived neurotrophic factor (BDNF).

  • Curcumin supplementation increases serum brain-derived neurotrophic fator (BDNF) (2020).
  • A literature review found that (2020 :material-file-pdf:):
    • Curcumin can act as a neuroprotectant antioxidant by binding to COX-2 and 5-LOX.
    • Curcumin inhibits the activation of microglial cells and protects dopaminergic neurons against microglia-mediated neurotoxicity.
    • Curcumin inhibits the caspase-3 apoptosis mediator, suggesting that it is an anti-apoptotic agent that would be useful in treating neurodegenerative diseases.
  • A meta-analysis found that curcumin can improve therapy for people with symptoms of depression and anxiety (2019).
  • Curcumin has very poor bioavailability without co-administration of piperine. (1998)
  • A systematic review and meta-analysis found that curcumin administration was associated with a significant reduction only in systeolic blood pressure, but not in diastolic, in studies with supplementation exceeding 12 weeks. (2019)
Product $ g $/g
BulkSupplements Curcumin 1 kg 249.96 1,000.0 0.25
Swanson Curcumin Complex 350 mg x 120 capsules (sale) 14.24
18.99		 42.0 0.34
0.45
Amazon Elements turmeric Complex 316 mg x 65 capsules 14.99 20.5 0.73
D-Aspartic acid

D-Aspartic acid or D-Aspartate is an amino acid found in various tissues, including in the axon terminals and synaptic vesicles of neuronal tissue and endocrine glands. It is known to induce testosterone synthesis in the testis.

  • A literature review concluded that exogenous D-Asp increases testosterone in animals. However, human studies which demonstrated conflicting results were noted for their short-term generation, small sample size, and other problems. (2017 :material-file-pdf:)
  • Most studies used dosages of 2,600-3,000 mg/day (Healthline)
  • Purported benefits of DAA are probably bunk.
Product $ g $/g
Nutricost D-Aspartic Acid 750 mg x 180 capsules 14.99 135 0.11
Dihydrotestosterone (DHT)
produced after testosterone is aromatized by 5-alpha-reductase.

DMAE

Dimethylaminoethanol (marketed as DMAE but appearing more commonly as deanol in scientific literature) is not a precursor to acetylcholine as is commonly asserted. However it is hypothesized that it may increase acetylcholine levels by inhibiting choline metabolism.

In a double-blind, placebo-controlled trial, children given 40 mg of Ritalin or 500 mg of deanol experienced similar improvements in psychometric tests. Deanol appeared to be more effective for those with learning disabilities.

Product $ mg $/750 mg
BulkSupplements DMAE-bitartrate powder (500 g) 20.96 500,000 0.03
NOW Supplements DMAE 250 mg x 100 capsules 7.51 25,000 0.225

Dutasteride

Enantiomer
molecules that are mirror images of one another
Endothelium
cells that line the interior surface of blood vessels and lymphatic vessels
epithelium
one of the four basic types of animal tissue
ergogenic
intended to enhance physical performance, stamina, or recovery
excipient
an inactive substance that serves as the vehicle or medium for a drug or other active substance.

Fenugreek

Several studies suggest that male subjects who took 500 mg fenugreek daily experienced increased testosterone and improved mood, energy, and libido.

Product $ g $/g
Swanson Fenugreek seed 610 mg x 90 capsules 2.09
3.49		 54.9 0.04
0.06
Swanson Fenugreek extract 500 mg x 90 capsules 6.95
11.59		 45.0 0.15
0.25
Swanson Fenugree extract featuring Testofen 18.39 36.0 0.51

Finasteride

Propecia is the commercial brand name for finasteride.

Fish oil

Fish oil is a prominent source of the Omega-3 oils EPA and DHA.

Product $ g (ω-3) $/g
Swanson Super EPA & DHA BOGO 20.39 92.8 0.21

Follicle-Stimulating Hormone (FSH)

free radical reaction

GABA

Gamma aminobutyric acid (GABA) is considered an inhibitory neurotransmitter because it blocks certain brain signals and decreases activity in the nervous system. GABAergic receptors are targeted by clinically important drugs that treat anxiety, epilepsy, insomnia, and other pathophysiological disorders. (2015)
Glutathione
Glutathione is involved in many body processes and is a common therapy for patients with various ailments, including cancer, HIV, etc. It is endogenously produced in the liver and can also be found in various foods.

Gonadotropin-Releasing Hormone (GnRH)

hepatic
Related to the liver
hirsutism
a condition causing male-pattern hair growth in women.

Huperzine A

Huperzine A is a lycopodium alkaloid derived from Huperzia serrata (toothed clubmoss or firmoss), which has been used therapeutically for neurological disorders. It suppresses the acetylcholinesterase enzyme which breaks down acetylcholine

  • Huperzine A promoted neurogenesis in the hippocampus of mice in vitro and in vivo (2013)
  • Huperzine A directly increased neurotrophic activity of rat astrocytes in vitro (2005)
Product $ mcg $/200 mcg
BulkSupplements Huperzine A 10 g 29.96 100,000 0.06
BulkSupplements Huperzine A 100 g 325.96 1,000,000 0.07
Swanson Huperzine A 200 mcg x 30 capsules (Swanson) 9.89
5.93		 6,000 0.33
0.20
Hypothalamic-pituitary-gonadal (HPG) axis
An endocrine control mechanism involved in the regulation of testosterone in males and estrogen in females. In this concept, the hypothalamus produces GnRH which binds to secretory cells of the anterior pituitary. Binding of GnRH stimulates these cells to produce LH and FSH, which then produce different effects in the sexes: production of estrogen and inhibin in the ovaries of the female and testosterone and sperm in the testes of the male.
International Unit (IU)
A unit of measurement for the amount of a substance that varies based on the substance being measured.
Isomer
Each of several compounds with the same formula but a different arrangement of atoms and different properties

Kanna

Kanna (Sceletium tortuosum) increases seratonin in the brain and improves mood.

Product $ mg $/200 mg
Swanson Sceletium Tortuosum 50 mg x 60 capsules (Swanson BOGO sale) 11.99 6,000 0.40

L-Arginine

L-Arginine is an amino acid widely used in pre-workout supplements because it enhances blood flow. It works by providing nitrogren to the nitric oxide synthase (NOS) enzyme to produce nitric oxide (NO), being metabolized to L-citrulline in the process. L-citrulline, in turn, can be reconverted to L-arginine in the kidneys. Both L-citrulline and L-arginine regulate nitrogen and ammonia in the blood.

Bioavailability of l-arginine can vary up to 70%, but excessive dosages can cause gastrointestinal issues. L-citrulline, in contrast, has a bioavailability of practically 100%, which is why it is favored now.

L-Arginine may help reduce blood pressure by producing nitric oxide, which relaxes blood vessels.

Product $ g $/g
Swanson L-Arginine 850mg x 90 caps BOGO 6.59 153 0.04
Nature's Bounty L-Arginine 1000mg x 50 tablets 8.80 50 0.18
Bulk Supplements L-Arginine 1 kg 34.96 1,000 0.04

L-Carnitine

Several forms of L-carnitine are available:

  • L-carnitine L-tartrate (LCLT) is a salt of L-carnitine that increases androgen receptor uptake.
    • Resistance-trained men given LCLT experienced an increase in AR content (2006)
    • It is absorbed faster than other L-carnitine esters (2005)
  • Acetyl L-carnitine (ALCAR) is an ester of L-carnitine that can pass through the blood-brain barrier, and its acetyl group ensures that it is active in the central nervous system. It is a "substrate" for acetylcholine.
  • L-carnitine fumarate is marketed as a weight loss booster under the name Carnishield
Product $ mg $/4000 mg
Swanson L-Carnitine 500 mg x 100 tabs 7.48 50,000 0.60
Swanson Acetyl L-carnitine 500 mg x 240 caps (Swanson sale) 16.24 120,000 0.54
Swanson Acetyl L-carnitine 500 mg x 100 caps (Swanson sale) 7.69 50,000 0.62
Jarrow LCLT 500 mg x 100 capsules 19.39 50,000 1.55
Swanson L-Carnitine Fumarate 450 mg x 60 caps 10.99 27,000 1.63
NOW Foods Acetyl-L-Carnitine 500 mg x 50 caps 10.38 25,000 1.66

Oral supplementation of carnitine is problematic because of the production of TMAO which has been associated with cardiovascular disease. Some studies indicate that dietary allicin from garlic can reduce the production of TMAO. (2015)

Product $ mg $/24 mg
Swanson Allicin 12 mg x 100 tabs 8.60 1,200 0.17

Injectable L-carnitine is a suitable lipolytic, especially when used in conjunction with methionine, inositol, and choline (MIC) and B vitamins.

L-Leucine

Leucine is a dietary amino acid marketed as directly stimulating muscle growth.

  • Untrained peri- and postmenopausal women performing resistance training experienced no ergogenic effects supplementing with leucine. (2020)
  • Young adult men experienced no ergogenic effects supplementing with leucine. (2019)
  • Elderly men experienced no ergogenic effects from ong-term leucine supplementation (7.5g/d) (2009 :material-file-pdf:)

L-Theanine

An amino acid found in green tea, alone it can increase the feeling of well-being, but in combination with caffeine generally increases cognitive performance.

Product $ mg $/200 mg
BulkSupplements L-Theanine powder (100 g) 17.96 100,000 0.04
Amazon Elements L-Theanine 200 mg x 60 capsules (sale) 10.22 12,000 0.17
Amazon Elements L-Theanine 200 mg x 60 capsules 13.49 12,000 0.22
Swanson Suntheanine L-Theanine 100 mg x 60 capsules (Swanson sale) 6.74 6,000 0.22
Swanson Suntheanine L-Theanine 100 mg x 60 capsules (Swanson) 8.99 6,000 0.30

L-Tyrosine

L-Tyrosine is the most bioavailable form of Tyrosine, especially in comparison with N-acetyl-L-Tyrosine, and a precursor to the neurotransmitter dopamine, thyroxine, adrenaline and noradrenaline, and the catecholamines. It is converted by the enzyme tyrosine hydroxylase.

L-Tyrosine is commonly believed to reduce and relieve stress and enhance cognitive performance.

  • Tyrosine abolished fear expression, apparently because of its effect on the catecholaminergic system. (2019)
  • A literature review of 15 studies found that tyrosine acutely counteracts decrements in working memory and information processing caused by cognitive load or bad weather. (2015)
Product g $ $/g
Swanson L-Tyrosine 500 mg x 100 capsules 50.0 3.59
5.99		 0.07
0.12
Jarrow L-Tyrosine 500 mg x 100 capsules 50.0 5.38 0.10
NOW Supplements L-Tyrosine 750 mg x 90 capsules 67.5 10.73 0.16
BulkSupplements L-Tyrosine 1 kg 1,000.0 28.96 0.29

Lecithin

Lecithin is a generic term designating any yellow-brownish fatty substances occurring in animl and plant tissues that are amphiphilic.

Soy lecithin contains various compounds that reduce stress, including phosphatidylserine.

Lecithin is widely assumed to be a provider of choline, although as such it is almost certainly inferior to Alpha GPC.

Lions Mane

A 2021 study found that compounds extracted from Hericium erinaceus demonstrated neurotrophic effects in isolation. In particular isohericerinol A stimulated neurogenesis by increasing Nerve Growth Factor (NGF) production.

Product $ g $/g
BulkSupplements Lion's Mane 500 g 35.96 500 0.07
Swanson Lion's Mane 500 mg x 60 capsules (Swanson) 10.49 30 0.35
Lipid profile
Ratio between HDL (good cholesterol) and LDL (bad cholesterol)
Lipolysis
The breakdown of fats and other lipids by hydrolysis to release fatty acids. The process of mobilizing stored energy during fasting or exercise. The metabolic pathway through which lipid triglycerides are hydrolyzed into a glycerol and three fatty acids.
Lutein
Lutein is a carotenoid closely related to beta-carotene, which gives carrots and pumpkins their orange color.
Luteinizing Hormone (LH)
n/a

Maca

Maca root (Lepidium meyenii) is a Peruvian vegetable with a long history in South American cuisine, and as an herb it is traditionally used to enhance fertility and sex drive. Some studies suggest an ergogenic benefit to endurance activities. Maca, in particular black maca, improved learning and memory in rodents with memory impairment. A review found that it can improve sperm volume, and motility and the volume of semen in infertile and healthy men. Another review found that maca can help alleviate hot flashes and anxiety in menopausal women. (src)

  • Dosage varies 1.5-5.0 g/day
Product $ m $/500 mg
BulkSupplements Maca 1 kg 29.96 1,000 0.02
Swanson Maca 500 mg x 100 capsules 2.50 50 0.03

Magnesium

Recommended daily intake of magnesium is 420 mg, and you are short by approximately 150 mg.

Product $ mg $/200 mg
BulkSupplements Magnesium Citrate powder (250 g) 11.96 250,000 0.010
Swanson Triple Magnesium Complex 400 mg x 300 caps (Amazon) 9.99 120,000 0.017
Swanson Triple Magnesium Complex 400 mg x 300 caps 11.99 120,000 0.020

Melatonin

Melatonin may reduce blood pressure.
Mini Mental State Examination (MMSE)
Scoring 20 or above corresponds to normal cognitive functions

Minoxidil

Minoxidil is a potassium channel opener originally designed to lower blood pressure.

Rogaine is one of many brand names offering 5% topical minoxidil.

Modafinil

Modafinil is a heavily abused sleep suppressant typically prescribed to narcolepsy patients but also said to be used by fighter pilots.
Myopathy
Any disease that affects muscle tissue
Necrosis
Uncontrolled cell death as a result of shock; cf. apoptosis
Nerve Growth Factor (NGF)
Neurodegenerative disease
Diseases that result in progressive degeneration or death of neuronal cells

Niacin

Vitamin B3 or niacin comes in two forms: nicotinic acid and niacinamide (also called nicotinamide).

Niacin is considered an antilipemic agent because can help regulate cholesterol by lowering LDL and raising HDL. In this context, daily dosages may range from as little as 250 mg up to a maximum of 6,000 mg.

It has also been shown to increase NAD+ levels in people with systemic NAD+ deficiency.

It is associated with side effects in some people, including hives and skin rashes.

Nicotinamide adenine dinucleotide (NAD+)

NAD+ is involved in many biological processes, and its level falls as a person ages.

Niacin and nicotinamide riboside have both been shown to increase the serum concentrations of NAD+ in humans.

Nicotinamide riboside

Nicotinamide riboside, also called niagen, is a B3 vitamin and a highly bioavailable precursor to NAD+.

Nicotinamide riboside supplementation raises NAD+ levels, which also helps reduce systolic blood pressure.

Phenol
An aromatic organic compound with the molecular formula C6H5OH. (wiki)

Phosphatidylcholine

Phosphatidylcholine is a phospholipid that incorporates choline as a headgroup.

  • Humans with cognitive disorders who were fed two forms of phosphatidylcholine (~100 mg) after breakfast experienced an improvement in their [MMSE][MMSE] scores so significant that their new scores rose above the diagnostic threshold for cognitive disorder. (2011)
  • Administration of phosphatidylcholine to mice with impaired memory due to inbreeding raised their brain acetylcholine concentration to the level of unimpaired mice and resolved their poor memory function. However, phosphatidylcholine treatment did not affect memory or acetylcholine concentrations in normal mice. (1995)
  • During a randomized, placebo-controlled clinical trial, prenatal supplementation of phosphatidylcholine resulted in improvement of cognitive performance of fetus (P50 inhibition). Delay in development as measured by this test is associated with schizophrenia and developmental problems. (2013)
    • This finding confirmed earlier research on the long-term benefit of prenatal choline supplementation in animals.

Phosphatidylserine

Phosphatidylserine (PtdSer or PS) is a phospholipid that supports a gamut of cognitive functions. It is found in the inner leaflet of neural cell membranes where it regulates the release of neurotransmitters acetylcholine, dopamine, and noradrenaline. Two sources of phosphatidylserine were available: bovine-cortex (BC-PtdSer) which has fallen out of favor due to the risk of transferring infections from prion-infected brains, and soy (S-PtdSer).

  • In a randomized, double-blind trial, children diagnosed with ADHD but never having received drug treatment related to it experienced significantly improved ADHD symptoms and short-term memory after 2 months of phosphatidylserine supplementation (200mg/day).
  • Exogenous dosages of 300-800 mg/d are absorbed efficiently, cross the blood-brain barrier, and reverses biochemical deterioration in nerve cells as a result of aging. (2015)
Product $ mg $/100 mg
Swanson Phosphatidylserine 100 mg x 90 softgels
(sale)		 20.89
13.57		 9,000 0.23
0.15
Pleiotropic
Having more than one effect, especially having multiple phenotypic expressions
Polyphenol

A large family of naturally occurring organic compounds composed of multiple phenol units. There may be an association with polyphenol intake and reduced blood pressure.

Supplements with polyphenolic compounds include resveratrol, curcumin, quercetin, and beetroot.

Potassium

Recommended adequate intake for potassium was set by the Food and Nutrition Board of the Institute of Medicine at 4700 mg/day. Your daily dietary intake is only 1600 mg/day.

  • A banana may have 450 mg
  • 100g of broccoli may have 250 mg
  • A cup of edamame (155 g) might have >600 mg

  • 100g of apricot (~15 pieces) provide almost 1,162 mg (or ~80 mg a piece)

  • A systematic review and meta-analysis found that intervening to a point where potassium was 30 mmol/day produced the greatest decrease in systolic and diastolic blood pressure. (2020)

Both potassium bicarbonate and potassium citrate are alkaline sources of elemental potassium, found in dietary sources.

Product $ mg $/2,000 mg
BulkSupplements Potassium Citrate powder (1 kg) 18.96 1,000,000 0.04

Pygeum

Product $ g $/500mg
BulkSupplements pygeum 1 kg 36.96 1,000 0.02
Swanson Pygeum 125 mg x 100 capsules
(sale)		 5.79
2.90		 12.5 0.23
0.12

Quercetin

Quercetin is a polyphenolic antioxidant ubiquitous in plant food sources.

  • A systematic review and meta-analysis found that taking at least 500 mg/day resulted in significant reduction of blood pressure. (Serban et al. 2016)
Product $ g $/g
Nutricost Quercetin 440 mg x 240 capsules 31.95 105.6 0.30
Swanson Quercetin 475 mg x 60 capsules (25% off sale) 9.74 28.5 0.34
Jarrow Quercetin 500 mg x 100 capsules 18.99 50.0 0.38
Swanson Quercetin 800 mg x 30 capsules (BOGO) 19.38 48.0 0.40
Swanson Quercetin 475 mg x 60 capsules 12.99 28.5 0.45
Jarrow Quercetin 500 mg x 200 capsules 66.95 100.0 0.67

Resveratrol

Resveratrol is a polyphenol and estrogenic antioxidant found in grape skin, peanuts, and other foods. Red wine contains less than 13 mg of resveratrol per liter. (src) It is confirmed as a powerful antioxidant and may potentially enhance cognitive performance.

  • A systematic review found that supplementation with resveratrol does not have an anti-obesity effect. In contrast, an earlier systematic review cited in this one did find that resveratrol supplementation had a positive effect on weight loss.
  • A comprehensive review found that even moderate daily supplementation (0.5-1 g) is enough to inhibit estrogen metabolism and increase SHBG. (2020)
  • Resveratrol has poor bio-availability and a short half-life (1.5 hours). (2019 :material-file-pdf:).
  • Resveratrol upregulates SHBG expression in the liver. (2017)
  • A literature review found that resveratrol intervention lowered total cholesterol, systolic blood pressure, and fasting glucose with more significant reductions when doses were higher than 300mg/day. (2016)
  • A double-blind, randomized, placebo-controlled crossover study found that administration of resveratrol (150 mg/day) caused no changes in metabolic risk markers in overweight and obese subjects after 4 weeks with a 4-week washout period. (2015)
  • Rats force-fed resveratrol at 20mg/kg daily experienced increased serum concentration of gonadotrophins and testosterone by stimulating the HPG axis.
Product $ mg $/100 mg
BulkSupplements 100g 85.73 100,000 0.09
BulkSupplements 500g 323.48 500,000 0.06
Swanson Resveratrol 500 mg x 30 capsules (BOGO) 32.99 30,000 0.11
Swanson Resveratrol 250 mg x 30 capsules (Swanson BOGO sale) 17.99 15,000 0.12
Swanson Resveratrol 100 mg x 30 capsules (Swanson BOGO sale) 8.99 6,000 0.15

Rhodiola

Rhodiola rosea is an adaptogenic herb used in traditional medicine in Europe and Asia.
  • A 2018 meta study :material-file-pdf: examined 36 animal studies and concluded that rhodiola can improve learning and memory function, despite an earlier 2012 review that found that methodological problems with earlier experiments brought these findings into question.
  • A clinical trial in 2000 found that young physicians experienced improvement in cognitive performance on a battery of cognitive tests called the Fatigue Test. The study concluded that rhodiola could reduce general fatigue under stressful conditions.
  • A similar 2003 study found that young military cadets were able to resist fatigue better with rhodiola.
Product $ mg $/400 mg
Swanson Rhodiola 400 mg x 100 capsules (Swanson sale) 4.79 40,000 0.05
Swanson Rhodiola 400 mg x 100 capsules (Swanson) 7.99 40,000 0.08
Swanson Rhodiola 400 mg x 100 capsules (Amazon) 10.89 40,000 0.11
Now Foods Rhodiola 500 mg x 60 capsules 18.25 30,000 0.24
Ritalin
Ritalin is the brand name for the stimulant methylphenidate.

Rosemary

Mark Moss with Northumbria University has published several studies on the cognitive benefits of various herbs, including peppermint, chamomile, rosemary, and lavender. The studies on rosemary in particular were motivated by traditional associations of rosemary with memory.

  • Aromatherapy with rosemary oil resulted in improvement in cognitive performance (2017).
  • Drinking rosemary water produced a small benefit to memory (2018)
  • Cognitive benefit of rosemary aromatherapy was associated with concentration of 1,8-cineole. (2012)
  • An interesting study contrasted the impact of aromatherapies of lavender and rosemary oils. Rosemary enhanced performance for overall quality of memory, but also impaired speed of memory compared to control. Lavender actually impaired performance of working memory. Rosemary boosted alertness in comparison to both control and lavender. Both lavender and rosemary enhanced contentment. (2003)
Product $ mg $/500 mg
Swanson Rosemary Extract 500 mg x 60 capules (Swanson sale) 5.13 30,000 0.09
Swanson Rosemary Extract 500 mg x 60 capules (Swanson) 7.19 30,000 0.12
Swanson Rosemary Extract 500 mg x 60 capules (Amazon) 9.99 30,000 0.17
Saffron (Crocus sativus L.)
A 2020 review found that there was some evidence that associated saffron with improvement in cognitive performance, especially in subjects with neurodegenerative disease.
Sarcopenia
Age-related loss of muscle mass and function

Saw palmetto

Saw palmetto (Serenoa repens) is a dwarf palm tree native to southeast North America that has long been used as a medicinal herb by Native Americans. Studies suggest that it blocks the conversion of testosterone to [DHT][DHT], and may be effective as a treatment for androgenic alopecia. (src)

  • Dosage may be 160-320 mg
Product $ g $/500mg
BulkSupplements Saw Palmetto 1 kg 43.96 1,000 0.02
Swanson Saw Palmetto 540 mg x 250 capsules
sale		 15.99
5.69		 135 0.06
0.02
Swanson Saw Palmetto 540 mg x 100 capsules
sale		 4.59
2.75		 54 0.04
0.03
Squamous
Referring to the shape of cells that are wide and flat, such as those found in the lining of the mouth, esophagus, and blood vessels (cf. cuboidal and columnar)
Statin
A family of drugs used for treating hyperlipidaemia with a recognized capacity to prevent cardiovascular disease event

Taurine

Dosages of taurine in studies are commonly 500 - 2,000 mg /day, however higher doses appear to be well-tolerated.

Theobromine

Theobromine is a methylxanthine and stimulant found in the cacao plant and chocolate products: it is what gives dark chocolate its bitterness. Theobromine is believed to promote wakefulness and alertness and enhance cognition, among other benefits.

Product $ g $/g
BulkSupplements Theobromine 46.96 250 0.19
BulkSupplements Theobromine 20.96 100 0.21
Thyroxine

Thyroxine, called T4 because it contains 4 iodine atoms, is the major thyroid hormone secreted by the thryoid gland.

It is converted to triiodothyronine (T3) by the removal of an iodine atom mainly in the liver but also in the brain.

Thyroxine production is regulated by TSH.

Tryptophan
Tryptophan is a precursor of the neurotransmitters serotonin and melatonin.

Ubiquinol

Ubiquinol (QH) is the fully reduced form of ubiquinone. Intense exercise depletes CoQ10, but supplementation with ubiquinol prevents this deprivation.

Ubuiquinol is more bioavailable than CoQ10 by an order of magnitude.

Like vitamin E, ubiquinol is a lipid-soluble antioxidant, which gives it the special task of protecting sensitive cell membranes. Ubiquinol is depleted before vitamin E because it reacts with radicals first, and it can also replenish depleted vitamins E and C. (2013)

  • Healthy and well-trained fireman given 200mg/day ubiquinol for two weeks experienced increases in the biomarkers of bone formation and energy mobilization, suggesting ergogenic effects. (2020)
  • CoQ10 was positively associated with antioxidant capacity, muscle mass, muscle strength, and muscle endurance in patients with osteoarthritis. (2020)
  • Subjects with mild cognitive impairment who received 200 mg/day ubiquinol for a year experienced improved cerebral vasoreactivity compared to baseline and placebo, but no significant neurological improvement. (2021)
  • In a double-blind, placebo-controlled study, ubiquinol supplementation increased physical perforrmance. (2013 :material-file-pdf:)
  • Ubiquinol supplementation to mice reduced a variety of markers associated with fatigue and increased muscle and liver glycogen content, which provide energy during exercise. (2019)
  • A systematic review and meta-analysis found that long-term supplementation with CoQ10 (most studies were 2-4 months while one was 13 months) at dosages varying from 34-225 mg/day can significantly reduce blood pressue. (2007)
Product $ mg $/100 mg
Jarrow QH-absorb (Publix sale) 6.71 6,000 0.11
NOW Supplements Ubiquinol 100 mg x 120 softgels 38.69 12,000 0.32
Swanson Ubiquinol 100 mg x 120 softgels (2-pack) 79.99 24,000 0.33
Swanson Ubiquinol 100 mg x 120 softgels 42.99 12,000 0.36
Vascular resistance
The resistance that must be overcome to push blood through the circulatory system
Vasoreactivity
A >= 30% decrease in pulmonary vascular resistance (PVR) with vasodilator compared to baseline
VAT
Visceral adipose tissue (VAT) is fat surrounding the intra-abdominal organs which has been associated with various medical pathologies; alongside subcutaneous adipose tissue (SAT), one of the two types of body fat tissue

Visceral obesity : Abnormally high deposition of visceral adipose tissue (VAT)

Vitamin B12

Vitamin B12 (cobalamin, methylcobalamin) is a cofactor and precursor of neurotransmitters acetylcholine, dopamine, GABA, norepinephrine, and serotonin.

  • Even mild B12 deficiency was associated with cognitive decline over 8 years.
  • The BLAtwelve Study tested the effects of Bacopa monnieri, Lycopene, Astaxanthin, and Vitamin B12, finding that a mix of the four compounds administered orally once a day to subjects aged 60 years old or more experienced improved cognitive performance after 8 weeks.
Product $ mg $/mg
Amazon Elements B12 5000 mcg x 65 lozenges 12.99 325 0.04
Swanson Ultra Vitamin B12 Triple Action 1000 mcg x 90 tabs 6.59
10.99		 90 0.07
0.12

Vitamin C

Vitamin C ( "ascorbic acid") is a water-soluble antioxidant that can interact directly with free radicals. Its efficacy as an antioxidant has been closely associated with that of Vitamin E, which it may regenerate by reducing the Vitamin E radical.

  • A 2018 study suggested that Vitamin C could inhibit visceral adipocyte hypertrophy
  • A long-term study published in 2008 found that there was no significant effect of vitamin C on cardiovascular health.
  • The body tightly controls serum concentration of vitamin C. Dosages of 200-300 mg/day result in concentrations of 70 micromol/L, whereas dosages of 1.25 g/day produce concentrations of only 135 micromol/L.
Product $ M $/1,000 mg
Swanson Vitamin C 1,000 mg x 250 capsules 8.04
11.49		 250 0.032
0.045
Swanson Vitamin C 500 mg x 400 capsules 7.69
10.99		 200 0.039
0.055
Amazon Elements Vitamin C 1000 mg x 300 tablets 17.99 300 0.06

Vitamin D3

Vitamin D3 (cholecalciferol) can regulate lipid peroxidation as a form of neuroprotection by inducing the synthesis of parvalbumin, a protein that binds to Ca2+ (2020).

  • Claims that Vitamin D3 can boost testosterone are unfounded (2017, 2019)
Product $ IU $/5,000 IU
Swanson D3 5000 IU x 250 softgels (Swanson sale) 8.24 1,250,000 IU 0.03
Swanson D3 5000 IU x 250 softgels (Swanson) 10.99 1,250,000 IU 0.04
Amazon Elements D3 5000 IU x 180 softgels 9.34 900,000 IU 0.05

Vitamin E

Vitamin E (alpha-tocopherol) is a lipid soluble antioxidant that interferes with the propagation of lipid radicals. Its efficacy as an antioxidant has been closely associated with that of Vitamin C.

Zinc

Men who received 30 mg of zinc a day showed increased levels of free testosterone .

The tolerable upper intake level for adult men is 40 mg/day.

Product $ M $/30 mg
Swanson Zinc Gluconate 30 mg a 250 tabs 3.14
4.49		 7.5 0.01
0.02