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A science-first approach to cognitive enhancement. 12 compounds rated by evidence quality, 3 stacking protocols, and 6 lifestyle nootropics that outperform most supplements.
Supplements
Dose: 5g daily | Timing: Any time (with food)
Mechanism: Increases brain phosphocreatine, enhancing ATP availability for cognitive tasks
Benefits: Working memory, processing speed, mental fatigue resistance
Dose: 2-3g EPA+DHA daily | Timing: With meals (fat-soluble)
Mechanism: DHA is a primary structural component of brain cell membranes; EPA reduces neuroinflammation
Benefits: Memory, mood, neuroprotection, reduced brain fog
Dose: 500-1000mg daily | Timing: Morning
Mechanism: Stimulates Nerve Growth Factor (NGF) production, promoting neurogenesis and myelin repair
Benefits: Memory, focus, nerve repair, neuroprotection
Dose: 100-200mg | Timing: Morning (with caffeine) or evening
Mechanism: Increases alpha brain wave activity, promoting calm focus without sedation
Benefits: Focus without jitters (stacks perfectly with caffeine), anxiety reduction
Dose: 100-200mg | Timing: 90 min after waking, before noon
Mechanism: Adenosine receptor antagonist — blocks sleepiness signals and increases dopamine/norepinephrine
Benefits: Alertness, reaction time, memory consolidation
Dose: 144mg elemental Mg (2g Magtein) | Timing: Evening, before bed
Mechanism: Only form shown to cross the blood-brain barrier. Increases synaptic density in hippocampus.
Benefits: Memory, learning, sleep quality, reduced brain fog
Dose: 300-600mg | Timing: Morning
Mechanism: Increases acetylcholine synthesis — the primary neurotransmitter for learning and memory
Benefits: Memory formation, focus, mind-muscle connection
Dose: 200-400mg (3% rosavins) | Timing: Morning, empty stomach
Mechanism: Adaptogenic herb that modulates cortisol and increases serotonin/dopamine under stress
Benefits: Stress resilience, mental endurance, reduced fatigue
Dose: 300-450mg (50% bacosides) | Timing: With food
Mechanism: Enhances dendrite branching and communication between neurons. Antioxidant protection.
Benefits: Memory consolidation (takes 8-12 weeks), learning speed
Dose: 100-300mg | Timing: With meals
Mechanism: Essential phospholipid in brain cell membranes. Supports memory and reduces cortisol.
Benefits: Memory (especially age-related), stress reduction, exercise recovery
Dose: 300-600mg | Timing: Evening or morning
Mechanism: Reduces cortisol by 25-30%, modulates GABA, and supports thyroid function
Benefits: Anxiety reduction, sleep quality, stress resilience, testosterone support
Dose: 5000 IU D3 + 100mcg K2 | Timing: Morning with fat
Mechanism: D3 receptors found throughout the brain. Deficiency linked to cognitive decline and depression.
Benefits: Mood, immune function, neuroprotection
Protocols
Pre-built combinations for specific cognitive goals.
Clean, sustained focus without jitters. The caffeine + theanine combo is the most well-studied nootropic stack. Add creatine for mental endurance.
90 min after waking
Long-term brain health and memory consolidation. Bacopa and Lion's Mane require 8-12 weeks for full effects. Omega-3 and PS support membrane health.
Morning with breakfast
Reduces cortisol, supports calm alertness, and improves sleep quality. Perfect for high-stress periods. Take adaptogens in morning, Mg at night.
Adaptogens AM, Mag + Theanine PM
Free & Powerful
These practices outperform most supplements and cost nothing.
200-300% dopamine increase for 3+ hours
2-3 min cold plunge at 50-59°F provides a sustained dopamine boost equivalent to many pharmaceutical nootropics.
Read the full guide →BDNF increase 50-200%
30-45 min Zone 2 cardio or strength training increases Brain-Derived Neurotrophic Factor, the brain's growth fertilizer.
Read the full guide →Glymphatic clearance, memory consolidation
7-9 hours quality sleep clears brain waste (beta-amyloid), consolidates memories, and restores cognitive capacity.
Read the full guide →Increased cortical thickness, reduced amygdala
10+ min daily meditation increases gray matter density in areas controlling focus, memory, and emotional regulation.
Read the full guide →Cortisol + serotonin optimization
Morning sunlight sets circadian rhythm, boosts serotonin (precursor to melatonin), and improves alertness and mood.
Read the full guide →BDNF increase 50-400%, autophagy
16+ hours fasting increases BDNF, promotes neuronal autophagy (cellular cleanup), and enhances ketone production for brain fuel.
Read the full guide →FAQ
This guide is for educational purposes only. Nootropics are not a substitute for medical treatment. Always consult a healthcare provider before starting any supplement, especially if you take medications or have existing health conditions. Individual responses vary. Start low, go slow.
CryoCove coaching includes supplement stack design, lifestyle optimization, and ongoing adjustments based on your response and bloodwork.
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