Head First: The Complete Guide to Healing and Optimizing Your Brain with Nootropic Supplements - 2nd Edition

Copyright © 2022 David Tomen.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

This book is a work of non-fiction. Unless otherwise noted, the author and the publisher make no explicit guarantees as to the accuracy of the information contained in this book and in some cases, names of people and places have been altered to protect their privacy.

Balboa Press

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Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

The author of this book does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the author is only to offer information of a general nature to help you in your quest for emotional and spiritual well-being. In the event you use any of the information in this book for yourself, which is your constitutional right, the author and the publisher assume no responsibility for your actions.

Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Getty Images.

Interior Image Credit: David Tomen

ISBN: 979-8-7652-3654-3 (sc)

ISBN: 979-8-7652-3655-0 (hc)

ISBN: 979-8-7652-3658-1 (e)

Library of Congress Control Number: 2022921430

Balboa Press rev. date: 11/22/2022

CONTENTS

Acknowledgements

Introduction

Top 7 Brain Hacking Principles

There is No Magic Pill

Dosage and Synergy

Start Low and Slow

Avoid Tolerance

Choosing the Right Nootropic

Stay Safe

Evaluating your Nootropic Stack

Your Brain is Part of a System

How Your Brain Works

Brain Architecture

Cognitive Architecture

Cerebral Cortex

The Gatekeepers

Neurons & Synapses

Cell Membranes

Brain Cell Signaling

Neurotransmitters

Glutamate

GABA

Acetylcholine

Dopamine

Epinephrine & Norepinephrine

Serotonin

Improve Your Memory with Nootropics

Types of Memory

List of Nootropics

Acetyl-L-Carnitine

Alpha GPC

Alpha-Lipoic Acid

Aniracetam

Artichoke Extract (Luteolin)

Ashwagandha

Bacopa Monnieri

Cat’s Claw

Choline Bitartrate

Choline Citrate

CDP-Choline (Citicoline)

Centrophenoxine

Coluracetam

Coenzyme Q10 (CoQ10)

Creatine

DHEA

DMAE

5-HTP

Fisetin

Forskolin

GABA

Ginkgo Biloba

Ginseng

Gotu Kola

Huperzine-A

Iodine

Kava

L-Carnosine

L-DOPA

Lemon Balm

L-Glutamine

Lion’s Mane

L-Theanine

Magnesium

Magnolia Bark

Medicinal Nootropic Mushrooms

Melatonin

Methylene Blue

N-Acetyl L-Cysteine

N-Acetyl L-Tyrosine

NADH

Nefiracetam

Nicotine

Noopept

Oat Straw

Oxiracetam

Passionflower

Phenibut

Phenylalanine

Phenylethylamine (PEA)

Phenylpiracetam

Phosphatidylcholine (PC)

Phosphatidylserine (PS)

Picamilon

Pine Bark Extract

Piperine

Piracetam

Polygala Tenuifolia

PQQ

Pramiracetam

Pterostilbene

Quercetin

Resveratrol

Rhodiola Rosea

Rosemary

Saffron

SAM-e

St. John’s wort

Sulbutiamine

Sulforaphane

Taurine

Tryptophan

Turmeric

Tyrosine

Uridine Monophosphate

Valerian

Vinpocetine

Vitamin B1 (Thiamine)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B8 (Inositol)

Vitamin B9 (Folate)

Vitamin B12 (Cobalamin)

Vitamin D

Zinc

Nootropic Stack Recommendations

Best Nootropics for Cognition, Thinking and Decision-Making

Best Nootropics for Memory

Best Nootropics for Depression & Anxiety

Best Nootropics for Energy (physical & mental) & Motivation

Best Nootropics for Brain Repair and Maintenance

How to Create the Best Nootropic Stack

The Most Effective Nootropic Stack for You

Your First Nootropic Stack

Nootropics for Cognition, Thinking and Decision-Making

Nootropics for Memory

Nootropics for Anxiety and Depression

Nootropics for Energy and Motivation

Nootropics for Brain Repair and Maintenance

Conclusion

My Nootropic Stack

Nootropics Glossary

References

Praise From Experts and Readers of Head First,

NootropicsExpert.com, and the Nootropics Expert® YouTube channel

Thank you, David Tomen. Great info. Simply amazing. Super organized. ~ R David Young

I used to be an anxiety ridden self-deprecating mess. I have you to thank for consolidating all this information in an easily accessible format. You have my eternal thanks. Nootropics gave me the opportunity to reclaim my life. You made this process exponentially easier. I am now perusing a double major in neuroscience and philosophy. You sparked my interest in the study of the brain. You helped me find purpose again. ~ A. Hazelwood

Thankyou sir for not only sharing your wisdom but for also being transparent including solutions and personal hacks to your own mental health! ~ K Schiffer

You truly are an amazing mentor and it shows in just how much you are improving in yourself. I have taken your advice over these last few years and have seen a dramatic improvement in my health as well and none of it would be possible without your informative and helpful videos. Thank you so much kind sir :). I truly owe my life in a way to you and all that you have given me. ~ Savotarax

David’s book Head First is an amazing manual and gift. I could not do this on my own, honestly only a few individuals could. If like most people who are desirous of more mental clarity, better moods, and overall optimal energy - you now have a grounded human being and experienced guide to - get you started, move you along or trim tab your trajectory!" ~ P. Masters

Head First is full of useful information about brain supplements. I like the way it is written with a lot of structure and easy to understand, even for non-native English speakers. There is not only explanation about the benefits, but also for the risks and side effects and the writer David Tomen always promotes to stay on the safe side. This helps to choose and use the right supplements for oneself. Thank you so much for writing this book. A must read for any medical professional. ~ P. Volkova

Thank you for the information you present. I find it not only useful but highly accurate. ~ A. Schinitsky

I’m not a comments person, but you deserve a Big Thank You from me. I started taking supplements after listening to your vids. So glad I did. I get so many complements on my appearance and energy now because I feel great... still working in my own business at 70. I love learning about what makes me work better. Please don’t stop. ~ M. Miller

Hey David. I’ve seen and been inspired by your stuff for a long time. Seriously good content you’re making! ~ S. Oslu

Thank you for putting out such good information. ~ Douglas D.

David is always amazing. Great content backed by research and studies. ~ Kiya

Thanks David. You’re my number one nootropic reference. I’ve loaded and searched your website thousands of times. ~ Y.Y.

I just went to one of your links and this is the first time I saw a goldmine in print. Great stuff! Thank you. I have to get your books as well. There really is a Santa Claus. ~ J. Kelley

I am truly grateful for the information you share and provide. What you give to us carries a tremendous amount of value. David Tomen, you are a huge inspiration to me, and I genuinely appreciate your existence. I’m grateful beyond what I can manage to express through words. ~ S. Gjerde

After 20 years of depression and social anxiety, you changed my life, David. My name is David too, and I thank you. ~ D. Dave

I love that you understand the nutritive aspects as primary, including the importance of the correct fats. And then you go into the nootropics that might assist you as supplements. Bravo, sir. ~ S. Keefe

VERY thorough... an excellent list and very comprehensive explanations... thank you... time to do my homework. Great job David! ~ T. Walz

Thank you for great content! I always learn so much! ~ anyaleto

I have been so impressed with your videos. I just came upon them by mistake. It’s almost like my angels are speaking to me. Thank you and been so informative. ~ Ellen

Just watching your videos help relieve my anxiety... You’re like the Bob Ross of nootropics. Thanks for all you do! My go to guy for nootropics. ~ A. Donaldson

God bless you, David Tomen. I’ve gone from a 10 to a 5. I’m not in bed all day. I followed your depression recommendations. Thank you. It still feels impossible to get up in the morning, but I get up. It’s unbelievable. ~ LB

Excellent video on the mechanisms involved in anxiety disorders and which supplements help which type! Top notch and easy for me as a novice supplement user to understand. Thanks. ~ J. Hunt

Well, David…. Holy glockamorras! All I can say is there is something different as to the way both my wife and I feel. I am an old hack at all this stuff and perfectly healthy because of it! And my wife as well! I am 64 and she’s 42. But this is OUTSTANDING! Thank you so very, very much from both of us. We will see you on the other side, to thank you in person. In Spirit. ~ C & E O’Riada

So much good information! This is a good example of how using whole foods or full spectrum extracts often work best as compared to single compounds. I’ve got some organic artichoke extract inbound and I can hardly wait to try it! The recommended stack here seems like something students could really benefit from, so I’ll be sharing this information (and products soon) with my local university population. Thanks for all your diligent and quality work David! I really appreciate the journal sources. ~ Adam

THANKS, DAVID, SO VERY MUCH!! I have so many of these issues. I was in a horrible accident. Back in 2000, I had to relearn everything all over again. The surgeries I have gone through has been a living nightmare. I would have killed for this supplement back then when I was struggling so. Thanks again!! ~ C. Magee

David, thanks for your commitment and thorough information. I’ve been my own lab rat for about 2 years now and the rat is doing much better. Your site has been indispensable. ~ Kevin

Thank you so much for your valuable work. I am a victim of childhood domestic violence and I diagnosed myself with PTSD after reading psychological literature on trauma. I find that the talking cure does not cure childhood memories of abuse but only prolongs feelings of helplessness and bitterness. The minute I started looking into nootropics, the traumatic memories and preoccupation with the past began to subside. Even when I do feel bitter, the feelings subside and I’m able to redirect my energies to the here and now. Neuroscience truly is the answer to trauma because you can’t fix a physical problem by simply talking about it. It’s like trying to talk your way out of a broken leg. I find your work on nootropics to be so thorough and enjoy your tailormade research and attention to nuance. You are helping create positive change in the world. Thank you. ~ Christina

David, thank you for your continuing efforts in service to your fellow man. You are truly demonstrating that you are living the lessons received through meditation! At times we need to realize we need to focus on the solution rather than the problem. Directing our mind and internal resources to the creation of what we desire. Your work demonstrates this principle. Our minds CANNOT; Not think of something: such as NOW seeing the color RED. Our thoughts create our reality. Meditation could be considered a reset mechanism. ~ B. Tegeler

Great article on Mitochondria support is terrific! I am 70, still working & want to focus my nootropics on longevity & the Mitochondria. Again a great article from one of the reliable voices in the nootropic arena. ~ A. Robinson

This Spring you helped me get started with Nootropics through a consultation. Wanted to say thank you and tell you and your followers how well I have progressed. I started with basics like Alpha GPC, Lions Main, L-Tyrosine, Pine Bark, Phenylpiracetam, Tart Cherry, Lemon Bark, and L-Tryptophan. I have since added Rhodiola Rosea, Vinpocetine and Polygala Tenuifolia. After fighting depression for so many years and being lethargic and sleepy, I am a new person because I’m happy, productive, and not taking long naps as I used to. I started off taking Adrafinil but don’t need that any longer. Had tried anti-depressants, all SSRIs, with no luck and now I understand why they didn’t work after reading your material and listening to your podcasts and doing some of my own research. Thanks again and good luck to everyone else out there. ~ C. Crawley

Dear David, thank you for all the incredibly valuable information!! My mother died just before her 69th birthday – 11 years suffering with Alzheimer’s. The recent info on choline has been priceless for my husband (71) and myself (66)! Within the 1st day of taking one 250 mg capsule Citicoline our lives have changed for the BETTER! We both noticed instant better eyesight with clearer distant viewing, along with the ‘overwhelm’ being replaced with ease in being able to focus, concentrate and Get Things Done (procrastination is out the window!). You are An Angel From Heaven – Thanks from the bottom of our hearts! ~ K & B Tarte

Hi David! Thank you, I try to recommend your blog to as many people as I can, over 20 people so far :). I changed my life because of YOU. Thank you for all your wisdom, Sir. ~ Sandra

Just want to thank you for your amazing work! I thought I could analyze! You’re the best on the Internet! Thank you. ~ R. Long

I had no idea that important nootropics from turmeric aren’t always absorbed by your body. I will make sure to keep this in mind when I shop for more supplements online later today. I love turmeric, but I want to make sure my body is using it correctly. Thanks so much for your lovely advice and incredible insights. ~ D. McDougal

Congratulations for having the BEST site of all time on the internet! Amaaaazing! 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. 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. ~ Amelia

Amazingly helpful thank you. Life saver actually. ~ Sam

ACKNOWLEDGEMENTS

For the love of my life, Larah, who has been with me on beach days and hurricanes. And has never stopped showering me with love every single day. Thank you, my love. I love you.

For my late father, Paul, who believed in me and continued to support me even when things looked bleak. I feel fortunate to have been raised in a loving home that prepared me for adulthood and a never-give-up attitude that has served me well. Thank you, Dad.

And for Dave Wright who gave me the idea to start Nootropics Expert®. And his continued support while building this business. Thank you, Dave.

Medical Disclaimer

The information in this book is the result of years of research and practical experience by the author. This book is not a substitute for an evaluation or treatment by a competent medical professional or specialist. If you think you need medical help, please see a medical practitioner or doctor as soon as possible.

The clinical research in this book is true and based on thousands of peer-reviewed clinical studies. But none of the information provided in this book has been evaluated by the Food and Drug Administration. The products and supplements referred to anywhere in this book, on the Nootropics Expert website, and YouTube channel ae not intended to diagnose, treat, cure, or prevent any disease.

INTRODUCTION

If you’ve spent any time on my website NootropicsExpert.com, or have experimented with nootropics before, you have a good idea how certain nootropic supplements can benefit your brain.

But if you’re just getting started with nootropics, the choices can seem overwhelming. Where do you start?

Allow me a minute or two to share my story. How I discovered nootropics. And how I ended up with the nootropic stack I’m using now.

I met a beautiful blonde girl on North Miami Beach about 18 years ago. Six months later we got married. And we are still married today. Marrying Larah is the best decision I have ever made.

But during our first year together she could see the problems I was having with focus and memory.

I had been struggling with focus all of my adult life. Every executive job I had resulted in a yearly performance review. David, you are a fantastic manger, a great executive, good salesmen, and people love working with you. But you have got to learn how to focus.

Every single year. So, I went out and bought the books on how to focus. And how to be a good executive. But I couldn’t get it. I thought it was a moral failing.

So, after about a year together, Larah saw what was happening. She told me to see a psychiatrist she knew in Palm Beach, Florida.

Turns out this doc was a rock star. In the first 10 minutes he diagnosed me with Adult ADD and PTSD.

For Adult ADD I was prescribed Ritalin. And from the very first day using Ritalin it was like someone turned the lights on in my brain.

For the first time in my life I could focus. But it didn’t last. After a couple of great years, Ritalin no longer worked as well as it once did.

And I panicked. I finally find something that works, and it stops working? I don’t think so.

Now, keep in mind there were no books or websites I could go for help. I had to figure this out on my own. So, I started reading clinical studies on how Ritalin works.

Ritalin is a dopamine reuptake inhibitor. And if it no longer worked as well maybe that means I don’t have enough dopamine in my brain? How do I fix that?

I also discovered that brain cell signaling was a problem in those dealing with ADD and ADHD. And that was dependent on adequate levels of acetylcholine in my brain. How do I increase acetylcholine?

Turns out that L-Tyrosine boosts dopamine. And Alpha GPC along with ALCAR increases acetylcholine. So, I went around the corner to a GNC store near us. And bought L-Tyrosine, Alpha GPC and ALCAR.

I took these supplements home and started using them 3-times per day.

Ritalin started working again. And I have not increased my Ritalin dose since. Nor do I experience a stimulant crash later in the afternoon as long as I take the same supplements again around 4 PM.

Fast forward about 8 years and I started getting really sick. So sick that I could not work. My business was failing, marriage was on the rocks, we were out of money, and I felt like I wanted to die.

It got so bad that one day I ended up in the ER. What my wife feared was a heart attack turned out to be hypothyroidism. A non-functioning thyroid came with chronic fatigue syndrome, severe brain fog, memory loss, fibromyalgia, chronic pain, and adrenal fatigue.

We endured endless visits to specialists and renowned hospitals including the Cleveland Clinic. Along with episodes of not remembering dates and appointments, a failing business, a crumbling marriage, doctors, endocrinologists, neuroscience specialists and therapists.

Two unrelated neurologists tested me for dementia, and early-onset Alzheimer’s disease. One of the tests was the Mini-Mental State Exam. The doctor asked a series of questions designed to test a range of everyday mental skills.

The maximum MMSE score is 30 points. A score of 20 to 24 suggests mild dementia, 13 to 20 suggests moderate dementia, and less than 12 indicates severe dementia.

I got 30 points on every test which meant I didn’t have dementia.

Mini-cog

During the mini-cog, a person is asked to complete two tasks:

1. Remember, and a few minutes later, repeat the names of three common objects.

2. Draw a face of a clock showing all 12 numbers in the right places and a time specified by the examiner.

The results of this brief test can help a physician determine if further evaluation is needed.¹

I’m a writer, and not an artist. But was able to draw a near perfect clock.

So it was becoming increasingly clear that this was not dementia, or Alzheimer’s. But clearly my brain was not working nearly as well as it should.

The medical bills kept stacking up, and the doctors had all but given up. There was nothing wrong with me according to mainstream medicine.

But my life was falling apart, and I had to decide. Either figure this thing out. Or give up and die.

I decided there must be a better way.

Nootropics Saved My Life

I’m a Virgo. And this means I’m very methodical in my approach to life. There had to be another answer to my cognitive problems. And thus began more years of research and experimenting.

I had to find out if there was an alternative way to beat severe brain fog, memory loss and depression. Ritalin helped me focus. But was not helping in the memory and thinking department.

Years of searching PubMed for clinical studies related to the issues I was dealing with, reading stacks of books, and combing through the forums. And little by little, I was able to get my brain working again. With determination and time, it is now working better than ever before.

With the right combination of supplements and lifestyle changes, I’ve been able to turn my life around. My business is more profitable than ever, my relationship is better than the day we got married, and my brain is firing on all cylinders.

And I continue to tweak and refine every area of my brain and cognition.

Who This Book is For

So if you’re dealing with ADHD. Or are not happy with your life because of brain fog, anxiety, depression, chronic fatigue, difficulty sleeping, OCD, memory loss or age-related problems … this book could be your way back.

Nootropics and neuroscience are maturing. Researchers and ordinary neurohackers like us are beginning to understand a lot about the brain. And we’ve found that several things follow from taking care of your head first.

Your quality of life is tied to how well your brain functions. If you give your brain what it needs, and slow down brain aging, boost your memory and alertness so you can think faster on your feet, and your brain begins to function the way it was designed or better – everything changes.

My life, and the lives of millions of neurohackers worldwide is certainly testament to that!

Think about this for a moment. You go to the dentist once a year to see how your teeth are doing. But you don’t think about going to your neurologist once a year to see how your brain is doing.

Clearly your brain is more important than your teeth. You can get false teeth. But replacement brains are simply not yet available.

One big lesson I have learned is your brain is not going to get better on its own. Researchers at Simon Fraser University in Canada studied 3,305 volunteers aged 16 to 44 years. They concluded that our brains start going south at age 24.²

This means that even if you’re living an optimal lifestyle, eating right, exercising, getting enough sleep, and breathing clean air – your brain health on average starts to decline in your early 20’s.

So this book is not just for neurohackers looking to tweak their brain for optimal performance. This book is for you if you want to do better in any area of your life. Including work, athletics, relationships, and spiritual life. Even your body’s overall physical health depends largely on how well your brain works.

Take care of your head first and your life gets better.

What is Your Brain Hacking Goal?

This is an important question because when it comes to brain health and optimization, your options can be so overwhelming that you’ll put this book down. And never get started.

Nootropic supplements can boost alertness, concentration, focus, memory and recall. And can reduce anxiety and depression.

Some nootropics have even been proven effective in combating serious neurological diseases like ADHD, ADD, Alzheimer’s, Anxiety, Parkinson’s, Obsessive Compulsive Disorder (OCD), Traumatic Brain Injury (TBI), PTSD, and Major Depressive Disorder.

So my advice is to first choose one area of your life that you’d like to improve. Maybe you’d like better memory. Or you’d like a healthier, more effective alternative to treating depression than with prescription SSRI’s. Maybe anxiety is destroying your quality of life.

Nearly every area of your life can be improved with the right nootropic supplements.

How to Use this Book

This book is divided into sections that are easy to find and navigate. The first part of the book (Top 7 Brain Hacking Principles) explains how to get started with nootropic supplements. What to expect and how to choose the right supplement. General principles that will help keep you safe. And how to evaluate your progress as you try different supplements.

The next chapter talks about "How Your Brain Works". I’ve done my best to keep the neuroscience as simple to understand as possible. While giving you the fundamentals of what’s going on in your brain. And how nootropic supplements affect each area for desired results.

The next section is the longest and provides you with a list of 102 nootropic supplements. Each supplement has an overview of what it is and what it helps in your brain, what goes wrong and why you may need it, how the nootropic feels when you take it, plenty of clinical research to back up what I’m saying, recommended dosage and side effects. Including drug interactions and where you need to be cautious if you’re using any prescription medications.

Most of the nootropic supplements I talk about in this book are available at your local vitamin shop or health food store. The racetams are now much more difficult to get but can be purchased online from a couple of reputable supplement suppliers.

One thing you’ll notice is I don’t talk much about "Smart Drugs" that are commonly referred to in the press as nootropics. However, you may see me reference ADHD stimulants like Adderall or Ritalin. And possibly mention other prescriptions drugs like Modafinil.

Smart Drugs are NOT nootropics. Anything that requires a prescription to purchase is considered a Smart Drug.

Natural nootropic supplements can be purchased online or at your local health food store or vitamin shop. You do not need a prescription to buy nootropic supplements. And that distinct difference is reflected in this book.

I want you to have the best experience possible while optimizing and repairing your brain. And not have to beg your doctor for a prescription.

The section after the list of individual nootropic supplements in this book provides recommendations for specific brain-hacking goals.

I talk about nootropics that have been shown to help specific brain functions. This will help you choose between the various supplements you’ve just read about. Brain functions including decision-making and thinking, anxiety and depression, energy and motivation, memory, and antioxidants and repair.

The closing chapter provides instructions on How to Build Your Nootropic Stack. Think of that chapter as a recipe that when assembled, will help you achieve whatever you’re trying to fix or optimize.

The very end of the book includes a glossary and index. The glossary can be handy to look up words you’re unfamiliar with. And the index of course is a ready reference to the entire book.

This book is not meant to be read cover-to-cover like a novel. It’s more like a reference and repair manual for your brain. And the supplements that can help it.

I suggest you keep this book handy as you first build your nootropic stack. And refer to it when you hear about something new that you think you’d like to try. Bookmark it, highlight it, write in the margins, circle things – do whatever you need to do to make this book work for you.

The next section is my Top 7 Brain Hacking Principles. To get you started in hacking your own brain. And keeping you safe while you’re experimenting. Good luck. And remember. Fix your Head First. And most of the other important things in your life will fall into place.

TOP 7 BRAIN HACKING PRINCIPLES

Walk into any Vitamin Shoppe, drug store or shop online and you’ll have thousands of different supplements to choose from. Go to the brain optimization section, and your selection is reduced to a few hundred nootropic supplements.

With this smorgasbord of racetams, vitamins, herbs, amino acids, and peptides within easy reach, you may be tempted to buy a variety of them for your nootropic stack.

But I recommend taking a more cautious approach to hacking your brain. Ideally, you should be talking to your health-care provider to make sure these supplements will not interact with any of your prescription medications.

However, let’s get real, and consider the state of medicine in many countries including the United States. Your doctor likely has no idea what you’re even talking about. Especially when it comes to natural nootropic supplements.

In fact, hundreds of doctors, nurses, chiropractors, naturopaths and other medical professionals have subscribed to the Nootropics Expert newsletter and bought the 1st Edition of Head First.

But fear not because we’ve got you covered. In the Chapter Nootropics List, each nootropic has a section detailing side effects including interactions with many prescription medications.

But don’t rely exclusively on the medication interactions included in this book. Each nootropic could have many more interactions than I have been able to include in this book.

Please do your own research online for each prescription medication you are taking. And review the contraindications, side effects & drug interactions, warnings and precautions lists for each medication. See how they work in your body and brain. And if there could be any kind of problem combining it with any of the nootropics in your stack.

There is No Magic Pill

Bradley Cooper’s character in the blockbuster film Limitless took just one pill called NZT-48. And suddenly had perfect recall, could access the tiniest of snippets of past information, and turned them into advanced powers of deduction. His whole brain came alive. Making him seemingly super-human.

If you are looking for your version of NZT-48 in nootropics, or any supplement or prescription drug, it doesn’t exist. It can’t exist. And here’s why.

Your brain is arguably the most complex thing in the entire universe. The number of biochemical and bioelectrical processes going on in your brain right now, are mind-blowingly complicated.

We have been conditioned by Western medicine in our modern society to choose one pill to fix a health problem. Every disease or health problem has a separate pill. And if the pill you’re prescribed causes a side effect, you’ll get a prescription for the side effect.

Of course, the antidepressant may not work. Or makes you sleepy. So you get another pill to keep you awake. And it goes on and on and on…

Let’s put a stop to this nonsense right now. And look at how they’ve done it for several thousand years in the Far East and Native Americans.

Healers in China and India know that your body and brain need a variety of nutrients in small doses instead of one high dose nutrient or drug. Ancient Chinese medicine, and Ayurveda from India, have known this for millennia. Their formulations include small amounts of several natural ingredients.

Ancient doctors learned long ago that many medical conditions respond better to a combination of several active nutrients, instead of just one. Taking a high dose of one nootropic supplement can upset the delicate balance of the complex biochemical interactions in your brain.

Western medicine is always looking for that one magic pill that alone will cure all ills. One pill to cure Alzheimer’s. Another pill to cure dementia. Yet another pill to cure depression.

But your body and brain is far too complicated, with far too many processes going on every instant. One pill is not the answer to everything that can go wrong in your brain. Or that causes disease.

With nootropics and brain optimization we must intelligently combine a variety of solutions.

Dosage and Synergy

One of the most critical things to understand in using nootropics is that your stack must work synergistically. Because each supplement has a different mechanism of action in your brain and body. And each supplement in your stack should support the other nootropics in your stack.

For example, acetylcholine’s function in your brain is needed for encoding new memories, reasoning, concentration, cognition and growth of new neurons (neurogenesis).

Once acetylcholine does its job, the enzyme acetylcholinesterase comes in and breaks down acetylcholine.

You can increase acetylcholine in your brain by adding Alpha GPC, CDP-Choline with Acetyl-L-Carnitine (ALCAR) to your stack.

But if you use more than one acetylcholine (ACh) precursor or supplement, you can boost ACh too much. Excess ACh can cause depression, irritability, muscle pain and a host of other problems.

Also keep in mind that a nootropic like Huperzine-A inhibits acetylcholinesterase. Which increases ACh levels in your brain. So if you are using Hup-A in your stack, you may want to cut back on your dose of Alpha GPC, CDP-Choline or other choline supplement.

Many nootropic supplements either increase ACh or inhibit acetylcholinesterase. If you take more than one choline supplement, you’ll hit a ceiling and not get a synergistic effect.

The same holds true for other neurotransmitters. And many other supplements explored in the Nootropics List section of this book.

Start Low and Slow

Every nootropic has an ideal dosage for you. If you take more than your brain needs, you could have a negative reaction. And depending on the supplement, your reaction could include feeling anxious, brain fog, depression, slow thinking, irritability, restlessness, or feeling overly stimulated.

This is particularly dangerous when boosting dopamine or serotonin too much. I’ll cover these neurotransmitters in more detail in the next section Stay Safe.

Some nootropics, like most of the B-Vitamins are used by your body and brain. And the excess is excreted in your urine within a few hours. But other nootropics have a cumulative effect. And build up over time.

A classic example of this effect is drinking too many cups of coffee. One or two cups give you an energy boost. But 3, 4, or 5 cups can have a cumulative effect and leave you irritable or feeling anxious.

Combining a stimulant like caffeine with certain nootropics which also have a stimulant effect will produce similar symptoms of anxiety or irritability. And each of our bodies is unique. So you can’t predict how your body and brain will react to a supplement unless you try it.

Start with a low dose of any new nootropic you’re adding to your stack. And gradually increase it over the next few days to see how your body reacts.

Sometimes you’ll see recommendations of higher doses for certain nootropics. Especially on supplement packaging. These dosages are often based on clinical studies. Researchers were using a high dose to elicit a specific response within the time parameters of the trial.

If you intend on taking the same nootropic over an extended period, it’s very possible that you will need a fraction of the dose used in the trial. You’ll notice this as you read forum threads. People experience a wide range of responses to different amounts for each nootropic.

Our body and brain are unique. And influenced by genetics, the food we eat, what we drink, environmental toxins and a host of other things that affect us.

Starting low and slow with any nootropic will minimize side effects. With experience, you’ll soon learn how much of each nootropic produces the best effect for you.

You should also be skeptical of dosages listed on product labels. This advice goes for nootropics and even your prescription medications. Supplement companies and doctors don’t know your body as well as you do. Some people are very sensitive to nutrients and medicines where even a very small dose can produce nasty side effects.

It’s OK to break pills in half or quarters, or open capsules and only use a small amount until you see how your body reacts. A small dose may be all you need.

You’ll often see in nootropics forums the letters YMMV. It stands for "Your Mileage May Vary". Which means your reaction to a nootropic could be very different to the person standing next to you.

I’ll say it one more time. Then leave it alone. For now. Start low and slow.

Avoid Tolerance

With nootropics and many prescription drugs, developing tolerance means that over time your body doesn’t respond to that substance as well as when you first started using it. This doesn’t always mean it suddenly stops working. It just seems to become less effective over time.

Not all nootropics are susceptible to tolerance. It’s typically an issue with some of the racetams like Phenylpiracetam. And Phenibut users can quickly build up a tolerance when using this nootropic. I talk more about tolerance for specific individual supplements later in this book.

Many prescription meds also come with tolerance problems. Particularly stimulants like Adderall and Ritalin. Even many SSRIs used for depression and anxiety.

Tolerance is caused in several ways in your brain and body depending on the substance. For example, many have tolerance issues with Adderall. And I’m going to use Adderall to illustrate how this works in your brain because there is some parallel here to understanding the cause of tolerance with some nootropics.

Adderall in your brain alters dopamine concentrations and receptor densities, as well as calcium ion influx at NMDA receptor sites. Constantly triggering an excess influx of calcium ions through NMDA receptors alters synaptic plasticity, neuronal connectivity, and could even cause neuron damage.

Over time, changes in NMDA receptor function from excess calcium ions could be part of the cause of tolerance. Now this gets a little complicated so stick with me here.

Adderall works by boosting certain proteins (TAAR1) and inhibiting monoamine transporter molecules (VMAT2) in your brain.

TAAR1 agonism decreases firing of dopamine receptors. And increases protein kinase signaling to the dopamine transporter (DAT). This modification of proteins stop DAT from functioning. Or affect transport of dopamine to the synapse.

And VMAT2 inhibition triggers a release of dopamine from presynaptic vesicles into intracellular fluid. This all results in dopamine depletion in parts of your brain. Leading to tolerance due to low levels of dopamine.

To make matters even worse, there’s some evidence that Adderall facilitates the expression of CREB (cAMP response element binding protein) in dopamine terminals. This induces the transcription of various genes which may also cause tolerance in some neurohackers.

The bottom-line is concentrations of dopamine, norepinephrine and possibly even serotonin are affected by Adderall. But it depletes dopamine the most. Leading to tolerance. And why Adderall over time doesn’t work as well as it once did.

Enough of the neuroscience already. My point is that these types of shenanigans in your brain that can be caused by prescription meds and certain nootropics.

Using some of these drugs can deplete certain neurotransmitters, and the density of neuroreceptors. Nootropics and drugs can alter gene expression in brain cells. They can affect hormone levels and cause oxidative stress in brain cells. Receptors are downregulated and you experience synaptic reorganization. And some neurotransmitter transporters decrease.

The result is tolerance. So, we need a strategy to counteract this affect. But there’s not one blanket approach to avoiding tolerance because each nootropic or drug works differently in your brain. And even differently for different people.

Often, the simplest strategy is cycling the substance you are using. Once you feel you’re not getting the affect you once did, it’s time to stop using that nootropic for a while. Allow your brain to recover before you start using it again.

Another strategy is compensating for what’s causing that tolerance in the first place.

For Adderall, you could add NDMA antagonists like magnesium, zinc or Huperzine-A to your stack. You could upregulate dopamine by using L-Tyrosine which boosts dopamine levels, or Inositol which increases dopamine D2 receptor density. Or choline which also increases dopamine receptor densities. And even Sulbutiamine which increases the number of dopamine binding sites.

Personally, I find that using 1000 mg of DHA in the morning, with 500 mg L-Tyrosine, 750 mg Aniracetam, and 400 mg Sulbutiamine along with 300 mg CDP-Choline and 500 mg ALCAR every time I take my dose of Ritalin (twice per day), prevents tolerance.

And an extra dose of these nootropics around 4 pm also prevents the stimulant crash that normally comes with using a stimulant like Ritalin.

My final advice on tolerance is research each nootropic you are using. Find out exactly how it works in your brain. And if there is a potential for tolerance, find out what you can do to avoid it.

Comments on the Nootropics Expert website and YouTube channel can be useful too. But you’ll find that every person in a thread has a different opinion on how to avoid tolerance for a nootropic or prescription med.

You must decide for yourself by listening to your body and how it’s reacting. That, combined with your knowledge of a nootropic will provide you with a plan of action to deal with tolerance.

Choosing the Right Nootropic

This entire book is about choosing the right nootropic supplements to help address your specific cognitive issues. So, here I’ll talk about a couple of examples that could help you build your nootropic stack.

In the previous section, we explored how using certain nootropics or prescription drugs can affect various parts of your brain. Stimulants like Adderall and Ritalin and their kin can deplete dopamine in your brain. Among other issues which we also covered.

To replenish dopamine stores in your brain requires finding out what natural substances can help your brain produce more dopamine. And once you’ve made a list of dopamine-producing options, choose one and try it.

One strong word of caution. You may have a list of several natural compounds that help your brain produce dopamine. Don’t try using all of them at the same time. Because if you boost dopamine too much, you’ll experience some nasty side effects. Including irritability, aggression, intense sexual feelings and worst case is psychosis.

The same goes for boosting any other neurotransmitter or cognitive function in your brain. Carefully choose a nootropic, get the dose right, take it and see how you react. If it doesn’t produce the effect you want, then try something else.

You can also have an unpleasant experience by taking a nootropic at the wrong time of day. For example, if you use a supplement that acts as a stimulant while indoors and strapped to your desk, you could feel restless and irritable.

On the other hand, using the same nootropic with stimulant effects during the weekend could give you the energy to enjoy that mountain hike more. Or a more enjoyable bike ride, or time with your kids.

So, it’s not only important to choose the right nootropic, or nootropic stack, but also that you match the right circumstance, day, and time or setting.

Many of the nootropics discussed in this book act as stimulants. Including Tyrosine, DHEA, Citicoline, Ginseng, Gingko Biloba, Coenzyme Q10, SAMe, DMAE and even high doses of B-Vitamins. When combined, their effects can be cumulative and lead to overstimulation or insomnia.

It took me several years to settle on exactly what I needed in my personal nootropic stack. And my wife gave me a hard time about the money I was spending on supplements every month.

But I no longer get complaints about money spent on supplements. Because the result has been a complete turnaround in my health including the bedroom. My income is higher than it ever was. And it keeps on getting better.

Experimenting is your key to success in biohacking and brain optimization. Stick with it and the miracles start to happen.

Stay Safe

Earlier in this chapter I touched on the hazards of messing with neurotransmitters in your brain. Let’s take a closer look at things to watch out for when using nootropics.

Some supplements can accumulate in brain cells, organs, and tissues over time. Meaning the more you take, the more they build up in your body. With those types of nootropics, you need less, not more the longer you use it.

I personally find I must re-evaluate my stack from time to time. And reduce dosages if I find I’m becoming over-stimulated or experiencing other side effects.

Every nootropic supplement I’ve included in this book have positive effects on the brain and mental health. But high doses of some can have nasty effects which I cover in more detail in each relevant supplement review later in this book.

Let’s look at a couple of examples here. We’ll start with dopamine.

Dopamine is associated with feelings of pleasure and reward. This neurotransmitter plays a vital role in motivation and reward behavior. Drugs, food, and sex are all capable of boosting dopamine levels in your brain.

Increased levels of dopamine can enhance your concentration, improve your mood, and even make you more sociable. But combining L-Tyrosine with Mucuna Pruriens (L-DOPA), and L-Theanine, which all affect dopamine levels, and you could have issues.

Too much dopamine can result in agitation, anxiety, over-amped cognitive function, hyperactivity, hypersexuality, insomnia, and even psychosis. And excess dopamine suppresses serotonin.

Serotonin plays a role in appetite control, mood, learning and memory, and sleep. Low serotonin is widely believed to be the underlying cause of depression. But too much serotonin can also cause big problems. And this can happen much more easily than you’d expect.

Selective serotonin reuptake inhibitors (SSRIs) like Paxil, Prozac, Zoloft, Celexa, and Lexapro are used by millions to relieve depression by either boosting serotonin levels, or somehow affecting how serotonin works in the brain.

But combining one of these SSRIs with nootropics like tryptophan, 5-HTP, or St. John’s wort which also boost serotonin, can lead to excess serotonin levels in your brain. Leading to Serotonin Syndrome which is a real danger, and one I’ve personally experienced.

Excess serotonin can cause agitation, restlessness, diarrhea, nausea, vomiting, and rapid changes in blood pressure. When serotonin levels are excessively elevated, your headed for Serotonin Syndrome. And it’s much easier than you’d expect to enter this danger zone. Simply combining 5-HTP with an SSRI and you’re asking for trouble.

Serotonin Syndrome symptoms include high fever, irregular heartbeat, seizures, loss of consciousness and even death. And I’m not kidding. My doctor’s fiancé died from Serotonin Syndrome.

Staying safe when using nootropics means knowing exactly how they work in your brain and body. Learning how two or more nootropics interact. And reviewing the contraindications and warnings for every prescription medication you’re on.

Evaluating your Nootropic Stack

Earlier I mentioned that my personal nootropic stack changes from time to time. I find something I want to try, compare it to my current stack, then decide if I need to eliminate something before adding it.

As you gain more experience with neurohacking and nootropics, you’ll likely do the same thing. Testing and evaluating are part of the nootropic experience. And key to success with optimizing your brain.

Nootropics can have dramatic benefits touching every part of your life. But just because something is within easy reach on a vitamin store shelf doesn’t mean it’s safe to use.

You could be that one person in a thousand who has a bad experience. Does that mean that nootropic should be banned and taken off the market? I don’t believe that’s the answer. Each of us must take personal responsibility for our body and brain. And decide what to use to enhance cognition. Or not to use.

Your Brain is Part of a System

When you take the nootropics presented in this book for optimizing your brain, they not only have an effect on your brain, but on many other organs and tissues.

Most nootropics I’ve included in this book have positive effects on both physical and cognitive health. But high dosages of some could cause side effects. In some cases, very severe side effects.

You’ll find more on precautions and side effects in my review for each individual nootropic. Whenever you’re considering adding something new to your stack, carefully read the review for that nootropic. And keep in mind how it may affect your entire body. Not just your brain.

One more thing… ever wondered why you get butterflies in your stomach? Or why an impending decision can cause an attack of intestinal cramps?

They happen because your body has two brains. You’re already familiar with the one in your head. But there’s another vitally important one found in your gut.

Like Siamese twins, your two brains are connected. When one gets upset, the other does too. Your gut has a powerful influence on all things brain related.

I’ll not go into detail here because this book is about ‘nootropics’. Just realize that all the nootropics you take start in your digestive system. Unless you take it sublingually. And can have effects starting in your gut. And all the way up until it crosses your blood-brain barrier.

You can learn more about your microbiome and how it affects cognition and mental health by doing an online search. Or going to NootropicsExpert.com and searching for my article called Psychobiotics: The Gut-Brain Connection.

We’ll investigate in detail each of 102 nootropics in detail in the next chapter. I’ve tried most of the supplements discussed in this book. They all work, and I have my favorites that I use every day.

My dearest wish is that you find your ultimate nootropic stack. Start optimizing your brain and being feeling better today.

But first, I have found through thousands of hours of research that it helps to understand how your brain works.

Understanding the neuroscience even a little helps you understand why you are choosing a specific nootropic. It takes the mystery out of building your own nootropic stack. And reduces the feelings of overwhelm.

Next up is how your brain works. You’ll be amazed once you learn what’s going on in that skull of yours.

HOW YOUR BRAIN WORKS

Your brain is the most complex organ in your body. And many speculate the most complex thing in the entire universe.

Weighing only about 3 pounds (1.36 kg), your brain is the command center for intelligence, interprets what you feel, hear, smell, taste, controls body movement and functions, directs your behavior and more.

People have been fascinated by the brain since Aristotle in ancient Greece. But until recently the brain was considered too complicated to understand.

Times have changed and scientists have learned more about the brain in the last 10 years than in the last several thousand years. The rate of research in neurobiology and behavioral science has accelerated. As has new research techniques.

As a result, we know more about how nootropic supplements work. And can fine-tune our stacks to get the results we want.

This chapter will help you understand how your brain works. We’ll touch on how to keep it healthy and optimized. And what happens when the brain is diseased or dysfunctional.

Brain Architecture

Your brain is like a highly skilled team of professionals. Everyone working together, but each with their own unique job function. This macro view divides your brain into three basic teams: forebrain, midbrain, and hindbrain.

The upper section of your spinal cord, the brain stem and a ball of tissue called the cerebellum (Latin for ‘little brain’) make up the hindbrain. This team controls your body’s vital functions like heart beat and breathing.

Your cerebellum also coordinates movement and plays a role in learned movements. Like reaching for a glass when you want a drink. When you play your guitar, or kick a football, you are activating your cerebellum.

The very top of your brain stem is called the midbrain. This team controls your reflex actions. And plays a role in controlling eye movement and other voluntary movements.

The forebrain is the most highly developed and largest part of your brain. This team consists mainly of the cerebrum. And the structures buried beneath the cerebrum including the hippocampus, basal ganglia and olfactory bulb (sense of smell).

The cerebrum is the uppermost part of your brain and what you normally associate with the idea of what a brain looks like in pictures.

The cerebrum controls your emotions, hearing, vision, personality, all voluntary actions, and more. This is where intellect and cognition take place, where your memories are stored, imagination and thinking occur, and allows you to plan.

The cerebrum is split in two halves or hemispheres. The two cerebral hemispheres are connected and communicate with each other via a thick cable of nerve fibers called the corpus callosum.

The two hemispheres look alike but each has a unique function. Each interacts with the opposite side of your body. When the left side of your brain is damaged, the right side or your body is affected. For example, a stroke in the left hemisphere of your brain can leave your right arm and leg paralyzed.

Cognitive Architecture

Each cerebral hemisphere is divided into ‘lobes’, each specializing in a different function. Let’s start with the two frontal lobes.

The two frontal lobes are located directly behind your forehead. Imagining the future, planning a schedule or reasoned arguments are controlled by these two frontal lobes.

The frontal lobes act as short-term storage for memory much like RAM in your computer. It allows you to keep one idea in mind while other ideas are considered.

At the back of each frontal lobe is a motor area which helps control voluntary movement. Like lifting your arm or taking a step. Next door to the motor area is Broca’s area which allows thought to be transformed into words.

The parietal lobes are right behind the frontal lobes. And are used for example when you savor a delicious meal. This is where smell, taste and texture are processed.

The forward section of your parietal lobes (right behind the motor area) are sensory areas. This is where you receive information from the rest of your body about movement, taste, temperature, and touch. Arithmetic and reading are also governed by each parietal lobe.

Occipital lobes are near the back of your cerebrum. As you look at the words on this page, images from your eyes are processed in the occipital lobes. And linked to information with images stored in your memory. Damage to your occipital lobes can cause blindness.

Underneath the parietal and frontal lobes are your temporal lobes. When you listen to music, your brain responds through activity in the temporal lobes.

An area at the top of each frontal lobe is involved in receiving information from your ears. The underside of each temporal lobe plays a role in forming and retrieving memories. Including those associated with music. Other parts of each temporal lobe help integrate memories and sensations of taste, sound, sight, and touch.

Cerebral Cortex

A 2 – 3 mm layer of tissue covering your cerebrum and cerebellum is called the cortex (Latin for ‘bark’). Also referred to as the cerebral cortex, this "gray matter" is where information processing takes place in your brain.

The cerebral cortex is ‘gray’ because neurons in this area lack the protective layer that makes most other parts of your brain appear white ("white matter").

The folds you notice in pictures of the brain are there to add surface area to the cortex. Increasing this surface area increases the amount of gray matter and the volume of information you can process.

The Gatekeepers

Deep within your brain is the "inner brain". Here lie the gatekeepers between your spinal cord and cerebral hemispheres. These team members help determine your emotional state, modify your perceptions and responses depending on that state, and even allow you to initiate movements without thinking about them.

Like the lobes in your cerebrum, these team members come in pairs which are duplicated in each half of your brain.

The pearl-sized hypothalamus directs several crucial actions. It wakes you up in the morning. And gets the adrenaline flowing when you’re taking an exam or doing a job interview.

Your hypothalamus is an important emotional center. Controlling neurotransmitters that make you feel angry, exhilarated, or unhappy.

The thalamus is near your hypothalamus and a major clearinghouse for information traveling to and from your spinal cord and cerebrum.

A curved set of nerve cells leads from your hypothalamus and thalamus to your hippocampus. This surprisingly tiny hub acts as a memory indexer. It’s like mission control when it comes to memory.

Your hippocampus sends memories out to the appropriate part of your cerebrum for long-term storage and retrieves them when needed.

Note that the hippocampus, while crucial to long-term memory, doesn’t store memories.

In Alzheimer’s Disease, the hippocampus is one of the first areas of the brain to suffer damage. Disorientation and memory loss is some of the first symptoms in Alzheimer’s.

Your basal ganglia are clusters of nerve cells surrounding the thalamus. And interconnected with your cerebral cortex, thalamus and brainstem. This area is involved in working memory.

Your basal ganglia play a role in decision making, initiating, and integrating movements, learning and skill acquisition, procedural learning, reward processing, routine behaviors (habits), eye movement, cognition and emotion.

Your basal ganglia transfers information that controls the release of dopamine. Parkinson’s Disease, which results in rigidity, stiff and shuffling walk, and tremors, is a disease of the nerve cells leading to the basal ganglia.³

Neurons & Synapses

Your Central Nervous System and brain are composed of many distinct types of cells. But the primary functional cell when choosing nootropics for optimizing your brain is a cell called the neuron.

The most recent research estimates your brain has an average of 86.1 billion neurons, and 84.6 billion other types of cell including glial cells.⁴ Glial cells surround and nutritionally support neurons. And more recent research shows may even play a role in brain cell signaling and neuroplasticity.

A neuron is a highly specialized cell for processing and transmission of cellular signals. Your mood, movements, memories and sensations are the result of neurotransmitters and electrical signals sent and received by neurons.

Neurons consist of three parts: the soma (cell body), dendrites and an axon.

The soma contains the nucleus which is the control center of the cell. The nucleus is comprised of DNA, mRNA, genes, chromosomes, and proteins.

Dendrites are feathery branches extending out from the soma. And act as a type of ‘antenna’ to receive signals sent by neighboring neurons.

Each neuron (nerve cell) has a single axon which can vary in length extending out from the cell. Axons act as the cell’s sending unit that allows it to communicate with a neighboring neuron.

Each axon can have extensive branches allowing it to communicate with many target cells. The longest axon in your body is the sciatic nerve that extends from the base of your spine down to