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Nootropics (Foundational Stack)

biohacking · easy · 2 minutes/day

What is Nootropics (Foundational Stack)?

Evidence-based cognitive enhancers with established safety profiles: creatine (5g/day), omega-3 DHA (1-2g/day), and caffeine+L-theanine (100mg+200mg). These three have the strongest research support among nootropics for cognition, neuroprotection, and focus.

Is there evidence for it?

EVIDENCEmoderate

How do you do Nootropics (Foundational Stack)?

  1. 1.Creatine monohydrate: 5g daily (no loading needed) — improves working memory and reduces mental fatigue, especially under stress/sleep deprivation
  2. 2.Omega-3 (DHA/EPA): 1-2g combined daily with food — neuroprotective, anti-inflammatory, supports brain structure
  3. 3.Caffeine + L-theanine: 100mg caffeine + 200mg L-theanine for calm focus without jitters
  4. 4.Start with one supplement at a time, adding each after 2 weeks to isolate effects
  5. 5.Avoid exotic nootropics with limited human data (racetams, modafinil without prescription, unregulated peptides)

How long does it take?

2 minutes/day.

Is it hard to start?

easy.

Source: Creatine cognition meta-analysis (Avgerinos et al., 2018); omega-3 and brain health (extensive literature); L-theanine + caffeine synergy studies
nootropics · cognition · focus · creatine · omega-3 · brain-health
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.