Citicoline (CDP-Choline) - 250 mg

Citicoline provides choline for acetylcholine and speeds up phospholipid turnover. Magnetic resonance spectroscopy work shows higher brain ATP and faster membrane synthesis after use [2,4]. Which means in simple terms: the brain has more fuel and replaces worn parts faster. Human trials report better attention, faster responses, and fewer mistakes in adults and teens, plus bioenergetic gains that fit those improvements [2–4]. Most trials use 250–500 mg/day. Pairing 250 mg with 100 mg PS covers both signal and structure [1–4].

Phosphatidylserine (PS) - 100 mg

PS is a major membrane building block. It affects receptor behavior and stress signals [5]. Trials in older adults report better learning and recall; lab tasks show smoother mood under mental stress; golfers even scored better when shots depended on calm attention [6–8]. Doses in studies run about 100–300 mg/day. Inside a stack, 100 mg is a sensible anchor.

Simple note: membranes are like the “skin” of each neuron. When that skin stays flexible, messages travel cleanly.

Bacopa monnieri (50% bacosides) - 300 mg

Bacopa has a long history and modern trial support. It modulates cholinergic signaling, calms oxidative stress, and may support BDNF. Meta-analysis and RCTs show better learning, better delayed recall, faster processing, and slower forgetting after steady use for 4–12 weeks [9–12]. The classic study dose is ~300 mg/day of a standardized extract. Take it with food; this one pays you back after a few weeks, not a few hours.

Lion’s Mane (fruiting body) - 550 mg

Lion’s Mane supplies compounds that support NGF-related pathways [13]. Two human studies often cited: one in adults with mild cognitive issues showed better test scores after 16 weeks; another found lower anxiety and low mood in healthy adults after four weeks [14–15]. Typical servings sit in the 500–1000 mg/day range. Fruiting-body material is used here because that’s where most actives are measured in research. NGF is like a “grow and connect” signal. Support it and the brain has an easier time wiring new links.

N-Acetyl-L-Tyrosine - 275 mg

Tyrosine is raw material for dopamine and norepinephrine. Under cold, heat, loud noise, little sleep, or heavy multitasking, this pathway gets taxed. Human trials show better working memory, faster reaction time, and steadier multitasking when people take tyrosine during those stressors [16–19]. A practical range in a stack is ~150-300 mg. Take it earlier in the day.

L-Theanine - 200 mg

Theanine increases alpha-wave activity and balances GABA and glutamate. That tends to feel like steady focus instead of a jolt. Trials show better attention and executive function and lower stress responses during tasks; benefits show up with a single dose and also across 12 weeks in older adults [20–22]. If you like coffee, theanine helps it feel smooth, and the pair has been shown to support alertness and accuracy with fewer jitters [23].

Rhodiola rosea (3%/1%) - 200 mg

Rhodiola helps the stress system respond without overshooting. Doctors on night duty made fewer errors and felt less fatigue with a standardized extract [24]; other work reports better mood in mild to moderate depression [25] and consistent help with cognitive tests under pressure [26]. There’s also growing interest for post-viral brain fog, with early work pointing in a positive direction [27]. Most studies use 200–400 mg/day. Use it earlier in the day.

When days run long, this helps you feel less wrung out.

Maritime Pine Bark Extract (95% PACs) - 75 mg

Flavanols from pine bark can cross into the brain and support nitric-oxide signaling for blood flow while providing antioxidant help [28–31]. Trials in working adults and students report better attention, executive function, and mood [32–33]. Effective daily ranges are about 50–150 mg. If you’re on a blood thinner, get medical advice first.

Acetyl-L-Carnitine (ALCAR) - 750 mg

ALCAR moves fatty acids into mitochondria and donates an acetyl group. Reviews and trials—especially in older adults—note better mental energy, attention, and help with fatigue states [34–35]. Study ranges run 500–1500 mg/day. If your stomach is sensitive, take it with food.

In simple terms: cleaner fuel use by neurons.

B-vitamins (P5P 2.5 mg, Folate 100 μg, Methyl-B12 7.5 μg)

These support neurotransmitter production and one-carbon metabolism that manages homocysteine. High homocysteine is rough on blood vessels and isn’t a friend to the aging brain. Trials show that bringing it down tracks with better processing speed and memory, and imaging work links better B-12 status with healthier brain volume [36–40]. These are modest, bioactive forms—enough to support metabolism without megadoses.

PQQ - 10 mg

PQQ supports mitochondrial biogenesis and redox balance. Preclinical work shows higher mitochondrial number and function; early human reports point to less fatigue and better energy at 10–20 mg/day with good tolerability [41–42]. It pairs naturally with ALCAR.

Lutein 10 mg + Zeaxanthin 2 mg

These carotenoids concentrate in the macula and also show up in brain tissue. Supplementation raises macular pigment and is linked with faster visual processing and better scores on memory and attention tasks in adults [43–44]. The 10 mg + 2 mg pairing mirrors common research practice.