We always want to be better, enhance our abilities, stay focused for a longer period of time, improve our short and long term memory, reduce feelings of stress, anxiety and depression but what not everyone knows is that we have the opportunity of improve our lives, here is where nootropics appears, which basically are supplements that can improve cognitive and physical abilities of healthy individuals.
How much nootropics should I take?
The frequency of usage and dosage varies from one nootropic to another. In case of Caffeinne the maximum dosage is 400mg, per day, if you take more, it may cause strong side effects. Citicoline for example is safe if you take between 250mg and 2g daily.
You should pay attention to the dosage and the type of nootropic you’re taking, if it produces many side effects the best option is to stop taking it until you learn how to use it properly.
This isn’t a medical article, remember to consult with your head doctor. Self-medication isn’t recommended.
When to take nootropics?
You can use nootropics when you want to be more productive, when you want to support your learning or working, or improve your memory skills. Nootropics are also useful when you want to be motivated to work out for example, they can also reduce social anxiety and improve overall social fluency.
If you want to achieve these goals, you need to work on yourself too:
- Sleep 8 hours per day, sleep at night. It isn’t the same sleeping 8 hours during the day or 4 hours at night and 4 in the afternoon.
- Do exercise, go walking or running or do whatever that makes you move.
- Meditate, find what kind of meditation routine works for you and try to do it everyday.
- Drink water, at least 8 glasses per day.
- Eat healthy, go to a nutritionist if it’s possible.
- Listen to acoustic music when working or studying to keep you focused.
There is no specific time to take nootropics, it will depend on what type of nootropic you are going to take and the reasons you are taking it. In the case of Modafinil for example, it is recommended to consume early in the morning because otherwise it could cause insomnia during the night and may be really difficult to sleep.
Nootropics for working out
Major part of people consuming nootropics does it for the cognitive enhancement that they can make, by affecting your brain, nootropics also affect your body and can impact on your training too. . It doesn’t matter if your goal is weight loss, muscle gain or strength; If you can get your brain charging at the right levels, your workouts will be much more productive.
These are the benefits of consuming nootropics if you work out:
1- Increased Focus: Focus is what makes you succeed, at any goal you want to achieve. Nootropics make it easier to focus your mind on your workout. Focus is crucial when training with heavy weights, particularly where the margins for failure are very small.
2- Energy: Energy is one of the main reasons, athletes look for nootropics to enhance their performance. Normally fatigue will dictate the effort you put on a work out session, so feeling tired all the time will affect your results.
3- Motivation: this is the key, without motivation people won’t even go to the gym or go out for running or even walking. Beginners in the working out world, look for nootropics because it enhances motivation which is the most important thing if you want to follow a regimen and go to the gym anytime you have to.
4- Stress Resistance: Too much stress can be damaging for health and produce mental fatigue which leads to bad physical performance either. Some nootropics can help to resist the damaging effect of stress in your body and brain.
Here we provide a short list of the best nootropics for working out:
- CDP Choline or Citicoline: This nootropic helps synthesize Phosphatidylcholine (PC) and Acetylcholine (ACh), two of the most important components of neurological function. Citicoline gives a boost of memory, energy, concentration and focus but the main benefit is that it strengthens the mind-muscle connection which is very important for effective training.
- Phosphatidylserine: It is a substance produced in the body that covers and protects every cell in the body, this nootropic promotes healthy sleep, improves memory, and enhances exercise performance. A study has shown that Phosphatidylserine may help decrease muscle soreness and protect against the increase in levels of cortisol, a stress hormone product of over exercise.
- Huperzine A (Oxyshred): Oxyshred’s main ingredient is acetyl L-carnitine, an amino acid that transports fatty acids into muscle tissue to be burned off as energy. This supplement is normally used during the morning to give you a boost of energy, it is used before working out too. Huperzine also increases metabolism and improves insulin sensitivity.
- Vitamin B6: It is a really important substance to keep the brain healthy, Vitamin B6 helps you to produce neurotransmitters, it also helps to maintain your focus during exercise. It is a common ingredient for pre-work out supplements.
Nootropics for sleep
Studies has shown that many nootropics can help people to sleep, the four most science-backed nootropics for improving sleep in healthy humans taking in consideration 442 people which sleep has been monitored, are:
1- Ashwagandha: It is an herb with great qualities like reducing anxiety and depression by reducing cortisol, the stress hormone. Evidence suggests that Ashwaghandha has a big impact on sleep and it is general legal and safe. On the other hand, side effects may include muscle and abdominal pain.
2- Bacopa Monnieri: It is an adaptogen that prevents the major effects of stress, it increases resistence to stress. It is another nootropic that could help with sleeping, making it a lot easier. Bacopa Mannieri is generaly safe too but it has some side effects such as nausea and stomach cramps.
3- Gamma aminobutyric acid or GABA: It is an amino acid that works as a neurotransitter on your brain. GABA’s natural calming effect may be the reason it helps with sleeping desorders, anxiety and stress. Studies explains that GABA also improves the sleep quality for weeks after the treatments started. Some side effects may be headache and muscle weakness.
4- Melatonin: Also known as the sleep hormone, Melatonin is produced on the pineal gland, its job is to tell your body, brain and organs when to be active and when to rest. This hormone supplement is obviously great for improving sleeping quality but you should be careful cause it can affect your mood the day after taking it.
If you’re having trouble with sleep you may want to consider any of these nootropics.
To resume, Nootropics can be really healpful in many aspects of life like training and spleeping for example, but you have to be aware of the way you use them, get informed and take into account the possible side effects nootropics could bring and the disorders you may already have. Make sure you made the best decition.