I do what I can from the diet / exercise / sleep front. It's sometimes difficult to determine what's ideal in terms of diet -- I eat mostly vegetables, some small berries, and a bit of seafood + eggs + wild grass-fed meat, spending most of my day in the fasted state. With exercise, I think I might look better doing mostly strength training, but it tends to wear me down both in terms of nervous system burnout / muscle soreness, so lately I do mostly endurance activities (which seems to cost me a tiny bit of lean muscle mass.) With sleep, all I can really do is go to bed on time.
My thought process on reishi is that I'm often looking for an immune boost (particularly against HSV1, where I do get a few flare ups a year.) In the past, I've used Lion's Mane mushrooms to support BDNF, but it turns out reishi might be more potent in this area. I've read that it also increases the rate of survival for new neurons while improving the energy supply to the brain cortex -- I've read that you can detect a lowering of brain energy metabolism via FDG-PET in a pretty large chunk of the population as early as their 30s (!) which preceds eventually cognitive decline by decades. While reishi didn't come up particularly strong in this area, some of the others (like PS / CDP-choline / Creatine) seemed to target this more readily, although perhaps there are better alternatives or synergists (ALCAR?)
Triterpenoids with neurotrophic activity from Ganoderma lucidum.
https://www.ncbi.nlm...pubmed/21671206
Polysaccharides from Ganoderma lucidum Promote Cognitive Function and Neural Progenitor Proliferation in Mouse Model of Alzheimer's Diseae
https://www.ncbi.nlm...les/PMC5233449/
Neurite outgrowth stimulatory effects of culinary-medicinal mushrooms
https://www.ncbi.nlm...les/PMC3852280/
Neurometabolic Effect of Altaian Fungus Ganoderma lucidum (Reishi Mushroom) in Rats Under Moderate Alcohol Consumption
https://www.ncbi.nlm...pubmed/26058418
I like KSM-66, as it's one of the few adaptogens I've tried that seemed to give me both more energy + better rest. When I've ran thyroid hormones in the past, they were decent but not great. I've read ashwagandha improves hormonal status (particularly if you border that slightly low T3 / slightly high TSH range), even offering a small boost to testosterone in men. My LDL also tends to run high, possibly from sub-ideal LDL receptor clearance in the liver. Ashwagandha increases LDL receptor expressiono in the liver to lower LDL cholesterol via faster metabolism (so less oxidized LDL as well.) It also increases dendrite growth and neurite extension and slows, stops, reverses or removes neuritic atrophy and synaptic loss. While I'm not a particularly stressed / anxious / depressive guy, I'm not necessarily very zen / stoic / upbeat either, where ashwagandha seemingly promotes more of the latter state, promoting improved mood / cognition in healthy volunteers.
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
https://www.ncbi.nlm...pubmed/26609282
Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males
https://www.ncbi.nlm...pubmed/19501822
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study
https://www.ncbi.nlm...pubmed/24371462
Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants
https://www.ncbi.nlm...les/PMC3897003/
Search for natural products related to regeneration of the neuronal network
https://www.ncbi.nlm...pubmed/15956813
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda
https://www.ncbi.nlm...les/PMC3252722/
Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial.
https://www.ncbi.nlm...pubmed/28829155
A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
https://www.ncbi.nlm...les/PMC3573577/
Withania somnifera reverses Alzheimer's disease pathology by enhancing low-density lipoprotein receptor-related protein in liver
https://www.ncbi.nlm...pubmed/22308347
Effects of Ashwagandha (roots of Withania somnifera) on neurodegenerative diseases
https://www.ncbi.nlm...pubmed/24882401
Anti-viral effects of aqueous extracts of Aloe ferox and Withania somnifera on herpes simplex virus type 1 in cell culture
https://www.research...in_cell_culture
I find phosphatidylserine particularly interesting. I've been wanting to try out the DHA-bound form, but its surprisingly expensive. For the next best thing, smart-PS is described as having "enhanced-stability" delivering phosphatidylserine, a pinch of phosphatidylcholine, and a tiny amount of phosphatidylethanolamine. PS looks particularly decent in young children with ADHD, but benefits have been seen in healthy volunteers. It also looks fairly cardioprotective and potentially useful for achieving small boosts in physical performance / recovery, and as a precursor in the path toward serotonin + glycine synthesis, it seems to improve mood / sleep.
The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exercise
https://jissn.biomed.../1550-2783-8-16
The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial
https://www.ncbi.nlm...pubmed/23495677
Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints
https://www.ncbi.nlm...pubmed/21103034
Effects of phosphatidylserine in age‐associated memory impairment
http://n.neurology.o...ontent/41/5/644
Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress
https://www.ncbi.nlm...pubmed/15512856
Effects of phosphatidylserine on exercise capacity during cycling in active males
https://www.ncbi.nlm...pubmed/16394955
Safety of phosphatidylserine containing omega3 fatty acids in ADHD children: a double-blind placebo-controlled trial followed by an open-label extension
https://www.ncbi.nlm...pubmed/23312676
Phosphatidylserine and phosphatidylcholine-containing liposomes inhibit amyloid beta and interferon-gamma-induced microglial activation
https://www.ncbi.nlm...pubmed/17349923
P.S.* I Love You: Implications of Phosphatidyl Serine (PS) Reversal in Acute Ischemic Syndromes
http://jnm.snmjourna...t/44/3/397.long
Improvement in Regional CBF by L-Serine Contributes to Its Neuroprotective Effect in Rats after Focal Cerebral Ischemia
https://www.ncbi.nlm...les/PMC3692549/
Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer's Disease
https://www.karger.c...Abstract/107142
Possible role of D-serine in the pathophysiology of Alzheimer's disease
https://www.ncbi.nlm...pubmed/14751437
Phosphatidylserine in the Brain: Metabolism and Function
https://www.ncbi.nlm...les/PMC4258547/
Pilot controlled trial of D-serine for the treatment of post-traumatic stress disorder
https://www.ncbi.nlm...pubmed/19366490
Effects of L-serine ingestion on human sleep
https://www.ncbi.nlm...les/PMC4155056/
These were just the top hits that were easy to reference, but if you dig in, it's easy to bring up 2x+ the results for similar research.
I've been curious about Magnesium L-Threonate just from reading anecdotal experience boards. I usually use citrate, malate, or glycinate, where I've read threonate has a rather neutral taste (which appeals to me if I can get it in a bulk jar without other fillers.)
Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α
https://www.ncbi.nlm...pubmed/24077207
Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model
https://www.ncbi.nlm...les/PMC4172865/
Magnesium boosts the memory restorative effect of environmental enrichment in Alzheimer's disease mice
https://www.ncbi.nlm...pubmed/29125684
Enhancement of learning and memory by elevating brain magnesium
https://www.ncbi.nlm...pubmed/20152124
When I look on cronometer, my choline is often less than 100%dv. I do occasionally wonder if I might have a sensitivity to eggs, as I do often feel like I might experience more frequent headaches or digestive issues when I'm eating more eggs. So, I tend to buy a case, eat a couple a day until I run out, then take some time off between cases. Between cases, I'm averaging maybe 300-400mg/d, where the adequate index starts up around 550mg. The downside to extra choline seems to be TMAO formation (promoting atherosclerosis) and possible negative effects on mood, as a bit of a double-edged sword. I do eat a high fat diet, and I've read that phosphatidylcholine promotes breaking down fats in the liver, where you do see increases in liver fat accumulation in its absense -- I hadn't really thought about it, but my ALT levels have been trending upwards a bit. Citicoline looks like a precursor to not only choline, but uridine looks pretty awesome, promoting mylenation and nerve health. Again, I like that CDP-choline seems to improve cognition even in healthy volunteers with beneficial effects on brain energy metabolism.
Improved human visuomotor performance and pupil constriction after choline supplementation in a placebo-controlled double-blind study
https://www.ncbi.nlm...les/PMC4536529/
Choline: An Essential Nutrient for Public Health
https://www.ncbi.nlm...les/PMC2782876/
Adequate Intake levels of choline are sufficient for preventing elevations in serum markers of liver dysfunction in Mexican American men but are not optimal for minimizing plasma total homocysteine increases after a methionine load
https://www.ncbi.nlm...les/PMC2637180/
Effect of CDP-choline treatment on mitochondrial and synaptosomal protein composition in different brain regions during aging
https://www.ncbi.nlm.../pubmed/8488757
Short-term administration of uridine increases brain membrane phospholipids precursors in healthy adults
https://www.ncbi.nlm...les/PMC3020593/
Citicoline (Cognizin) in the treatment of cognitive impairment
https://www.ncbi.nlm...les/PMC2695184/
The choline pathway as a strategy to promote central nervous system (CNS) remyelination
https://www.ncbi.nlm...les/PMC4625486/
Pivotal role of choline metabolites in remyelination
https://www.ncbi.nlm...pubmed/25524711
CDP-choline: pharmacological and clinical review
https://www.ncbi.nlm.../pubmed/8709678
Neurocognitive effects of acute choline supplementation in low, medium and high performer healthy volunteers
https://www.ncbi.nlm...pubmed/25681529
Effects of acute CDP-choline treatment on resting state brain oscillations in healthy volunteers
https://www.ncbi.nlm...pubmed/25700947
Lastly, creatine:
Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
https://www.ncbi.nlm...les/PMC1691485/
Effect of creatine supplementation on cognitive performance and apoptosis in a rat model of amyloid-beta-induced Alzheimer’s disease
https://www.ncbi.nlm...les/PMC5126215/
Effects of creatine supplementation on learning, memory retrieval, and apoptosis in an experimental animal model of Alzheimer disease
https://www.ncbi.nlm...les/PMC4715403/
Metabolic Agents that Enhance ATP can Improve Cognitive Functioning: A Review of the Evidence for Glucose, Oxygen, Pyruvate, Creatine, and L-Carnitine
https://www.ncbi.nlm...les/PMC3257700/
Creatine supplementation and cognitive performance in elderly individuals
https://www.ncbi.nlm...pubmed/17828627
Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury
https://www.ncbi.nlm...pubmed/30086660
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
https://www.ncbi.nlm...pubmed/29704637
Edited by brosci, 06 October 2018 - 05:20 PM.