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Natural Mind and Memory Boosters

If smart drugs are out, what about smart nutrients? There are several natural mind and memory boosters that can restore your clarity of thought and banish memory lapses. They are: With the exception of ginkgo, these are all substances found in food and the brain. They're becoming widely available, and you can buy combination state-of-the-art brain-boosting supplements in health food stores. We'll look at each in turn, then discuss why combining smart nutrients works best.

Choline: The Building Block Of Memory
The key brain chemical for memory is acetylcholine. A deficiency in this chemical is probably the single most common cause for declining memory. Acetylcholine is derived from the nutrient choline. Fish, especially sardines, are rich in it, hence the old wives' tale of fish being good for the brain. Eggs are also a major source of choline, followed by liver, soy beans, peanuts, and other nuts. Ever since egg phobia set in, the average intake of choline from the diet has dropped dramatically. From the point of view of memory enhancement, it is certainly worth eating more eggs. But just eating choline-rich foods won't do it. You also need vitamins B5 (pantothenic acid), B1, B12, and C to form acetylcholine in your body.

Supplementing choline has some truly remarkable effects. Recent research at Duke University Medical Center demonstrated that giving choline to pregnant female rats created the equivalent of "superbrains" in the offspring. The researchers fed pregnant rats choline halfway through their pregnancy. The infant rats of mothers who received choline had vastly superior brains with more neuronal connections and, consequently, improved learning ability and better memory recall, all of which persisted into old age. This research showed that giving choline helps restructure the brain for improved performance. Based on this and numerous other studies that support the brain-enhancing properties of choline, and the fact that choline has no known toxicity, supplementing with choline during pregnancy is likely to enhance an infant's brain development.

High doses of choline has also been proven to boost memory in adults. For example, Florence Safford of Florida International University gave forty-one people, ages fifty to eighty, 500 mg doses of choline every day for five weeks. The subjects reported having only half the number of incidents of memory lapses – such as forgetting names or losing things – as before. If you combine choline with other smart nutrients, such as pyroglutamate, you can achieve the same memory-boosting effect at lower doses.

In addition to making the memory neurotransmitter, acetylcholine, choline is also a vital raw material for building nerve cells and receptor sites for neurotransmitters. According to Massachusetts Institute of Technology's Dr. Richard Wurtman, piracetam and other nootropic drugs that stimulate the release of acetylcholine should always be taken with choline. Otherwise, if choline levels are depleted, your body will divert the choline needed to build vital nerve cells into the production of more acetylcholine.

Some forms of choline cross more easily from the blood into the brain, referred to as "crossing the blood-brain barrier." These forms include phosphatidyl choline and a precursor for choline called DMAE (short for dimethylaminoethanol), which we'll investigate below. Phosphatidyl choline, or PC for short, is also found in lecithin, a supplement widely available in granules or capsules. Pure choline imparts a fishy smell, so you may prefer to use lecithin or PC.

A form of choline called citicholine has been used as a precursor to acetylcholine. It also boosts levels of dopamine and other neurotransmitters. It has even been used to treat victims of head injuries and strokes, since it protects brain cells from ischemia (decreased blood flow). It has also been shown to improve memory and learning in the elderly.

Recently a more potent form of choline, derived from soy lecithin, has become available in the United States. Alpha-GPC (L-alpha-glyceryl-phosphorylcholine, or choline alfoscerate) has a long history of use in Europe. Research on more than 3,000 patients and volunteers has shown Alpha-GPC to be more effective than citicholine, and with very few side effects (fifteen reported cases of diarrhea, dizziness, insomnia, or restlessness that resolved when the product was stopped). Besides possessing all the positive effects of citicholine, Alpha-GPC has also been shown to enhance the release of human growth hormone, the master antiaging hormone. Research with athletes has shown that it improves coordination, balance, and endurance. A limiting factor in its use has been its unavailability. However, we have discovered a source, which is listed in the Resources. Their Web site carries further product information (www.futurefoods.com). The recommended dose is 500-1,500 mg daily.

Choline
How it works: Precursor for the neurotransmitter acetylcholine; part of the structure of neuronal membranes.

Positive effects: More alert, clear-headed, better memory and concentration; improved brain development during gestation (pregnancy).

Cautions: None.

Dosage: 5-10 g (approximately 1 tablespoon) of lecithin, or 2.5-5 g (a heaping tablespoon) of hi-phosphatidylcholine lecithin, or 1-2 g of phosphatidyl choline, or 500 mg-2 g of choline chloride (fishy smelling); and 500-1,000 mg of citicholine and 500-1,500 mg of alpha-GPC. Take daily.

DMAE (Dimethylaminoethanol): Let's Concentrate
DMAE, like choline, is plentiful in sardines and anchovies, but it crosses the blood-brain barrier and gets into the brain cells more rapidly. Once there, DMAE is a great natural mind and memory booster. DMAE accelerates the production of acetylcholine, reduces anxiety and racing minds, improves concentration and learning, and acts as a mild brain stimulant.

The ability of DMAE to tune up your brain was well demonstrated in a German study from 1996 with a group of adults with cognitive problems. The participants had their brain waves measured by an electroencephalogram (EEG) and were then given either DMAE or a placebo. There were no EEG changes measured in those taking the placebo, but those taking DMAE showed EEG improvements in brain-wave patterns in parts of the brain that play an important role in memory, attention, and flexibility of thinking.

A variation of DMAE is marketed as the drugs Deaner and Deanol. Numerous studies have shown that these drugs help people with learning problems, attention deficit disorder (ADD), and memory and behavioral problems. In one survey by Dr. Bernard Rimland from the Autism Research Institute in San Diego, Deaner was found to be almost twice as effective in treating children with ADD than the widely used drug Ritalin, without the side effects.

After thoroughly investigating the actions of DMAE, researcher and psychiatrist Charles Gant discovered that, in addition to increasing acetylcholine, DMAE in higher doses can actually block the acetylcholine receptor. This allows more dopamine to be released, thereby stimulating the brain as well. This action explains DMAE's success with reward deficiency syndrome and ADD.

If you want to boost your memory, the ideal dose of DMAE is 100-300 mg daily, taken in the morning or midday, not in the evening. Don't expect immediate results: DMAE can take two to three weeks to work. But it's worth waiting for.

Here's what three people shared about their experiences:

I've been taking DMAE for several weeks, and I've noticed an amazing difference in mood and concentration level.
AFB, Austin, Texas

I am currently taking 100 mg of DMAE per day and notice a real difference in my alertness, energy level, and decreased need for sleep.
RS, Seattle, Washington

I've been using DMAE with pantothenic acid and a good multivitamin for two months now. One of the first things I noticed was that I fall asleep faster and wake up with a clearer mind. I experience a much sounder, more restful sleep. I constantly feel more attuned to my creative potential, and I'm always in a good mood. I truly feel alive and awake.
PW, New York, New York

DMAE
How it works: Precursor for choline that crosses readily into the brain, thereby helping to make acetylcholine. May also enhance dopamine activity.

Positive effects: Increases alertness; improves concentration; reduces anxiety; improves learning and attention span; normalizes brain-wave patterns.

Cautions: Too much can overstimulate and is therefore not recommended for those diagnosed with schizophrenia, mania, or epilepsy. Lower the dosage if you experience insomnia.

Dosage: 100-300 mg daily, taken in the morning or midday, not in the evening.

Pyroglutamate, Phosphatidylserine, And Omega-3 Fatty Acids: Get Receptive
The ability of neurotransmitters to deliver their message depends on having fully functioning receptor sites. These receptor sites need two key nutrients – phosphatidylserine (PS) and the omega-3 fat DHA. The amino acid pyroglutamate also has been found to vastly improve the brain's ability to receive messages, which in turn promotes learning and memory by increasing the number of acetylcholine receptor sites and improving their reception.

Pyroglutamate: The Master of Communication

Highly concentrated in the brain and spinal fluid, pyroglutamate is a key amino acid for enhancing memory and mental function. So powerful are its effects that many variations are now being marketed as nootropic drugs for learning and memory-related problems such as Alzheimer's disease. Numerous studies using these drugs, such as piracetam, have proven that they enhance memory and mental function, not only in people with pronounced memory decline but also in those with so-called "normal" memory function.

Pyroglutamate does the following three things that help improve memory and mental alertness:

In other words, pyroglutamate improves the brain's internal talking, listening, and cooperation. This is likely how it improves learning, memory, concentration, and the speed of reflexes. It can really give you an extra mental edge.

Pyroglutamate is found in many foods, including fish, dairy products, fruit, and vegetables. Arginine pyroglutamate is one of its more common forms used in brain-boosting supplements.

Phosphatidylserine: The Memory Molecule

Known as "the memory molecule," phosphatidylserine (PS) can genuinely give some oomph to the brain. A member of the family of phospholipids, it is essential for the health of the liver, immune system, nerves, and brain. It is especially plentiful in the brain, and there's increasing evidence that supplementing with it can improve memory, mood, stress resistance, learning, and concentration. The secret to the memory-boosting properties of PS is probably due to its ability to help brain cells communicate. This is because PS is the main component of the "docking port" for neurotransmitters such as acetylcholine.

While the body can make its own PS, we still rely on receiving some directly from diet, which makes it a semi-essential nutrient. The trouble is that modern diets are deficient in PS unless you happen to eat a lot of organ meats, which can supply about 50 mg a day. A typical vegetarian diet is unlikely to provide even 10 mg a day, so a supplement is usually needed.

PS is particularly helpful for people with learning difficulties or age-related memory decline. In one study, supplementing with PS improved the subjects' memories to the level of people twelve years younger. Dr. Thomas Crook from the Memory Assessment Clinic in Bethesda, Maryland, gave 149 people with age-associated memory impairment a daily dose of 300 mg of PS or a placebo. When tested after twelve weeks, the ability of those taking PS to match names to faces (a recognized measure of memory and mental function) vastly improved.

Pyroglutamate
How it works: Increases acetylcholine production and improves reception.

Positive effects: Improves memory, cognitive function, concentration, coordination, and reaction time; improves communication between the right and left hemispheres of the brain.

Cautions: None.

Dosage: 400-1,000 mg daily.

Phosphatidylserine
How it works: Building material for neuronal membranes and neurotransmitter receptor sites.

Positive effects: Improves mood, memory, stress resistance, learning, and concentration.

Cautions: None.

Dosage: 100-300 mg daily. Omega-3 Fats: Why Fish Is Good for the Brain

As your grandmother may have told you, fish is good for the brain. But she may not have understood that the mind-boosting powers of fish such as salmon, tuna, and mackerel are derived from the essential fats they contain. As we've already seen, EPA and DHA, found mainly in fatty fish and also in flaxseed, hemp, and walnut oils, are omega-3 fats that uniquely feed the brain.

DHA, more than EPA, is highly concentrated in our brains and nervous systems, and improves not only learning and age-related memory but also mood. The higher your blood levels of DHA, the higher your levels of acetylcholine and serotonin are likely to be. The reason for this is that DHA builds receptor sites and improves reception. According to Dr. J. R. Hibbeln, who noticed that fish eaters are less prone to depression, "It's like building more serotonin factories, instead of just increasing the efficiency of the serotonin you have."

In one study, when people with bipolar or manic depression were given 9.6 mg of omega-3 oils over a four-month period, they experienced substantial improvement. DHA has also been found to improve dyslexia (difficulty reading) and dyspraxia (clumsiness). Dr. Jaqueline Stordy of the University of Surrey found that DHA improves the reading ability and behavior of adults with dyslexia.

EPA is proving to be the more important omega-3 fat for treating schizophrenia. While not directly involved in building the receptor sites, EPA makes prostaglandins – unique information molecules that also tune up the brain and promote healthy brain function. So EPA is a fat that is more involved in the transmission of information, while DHA is more involved in the reception, which is why we need both.

An ideal intake of EPA and DHA is in the order of 500-1,000 mg a day, or double if you have one of the mental health problems we've discussed above. Most fish oils provide about equal amounts of EPA and DHA, so your actual DHA requirement is half this – 250-500 mg. Alternatively, you can eat a 3-ounce serving of fish, preferably mackerel, herring, sardines, tuna, or salmon, three times a week.

The most concentrated supplements provide 700 mg per capsule. A good-quality cod liver oil supplement can provide up to 400 mg of EPA and DHA in total but should not be taken in higher doses because of its high vitamin A content. (While important, this fat-soluble vitamin should not be taken in excess.) For vegetarians, flaxseed oil is the most direct source of omega-3 fats. You need the equivalent of either a level tablespoon of flaxseeds or a tablespoon of flaxseed oil, also available in capsules. Since each capsule usually provides 1,000 mg of the oil, you will need eight of these to get the equivalent of a tablespoon of flaxseed oil. Or use algae-based DHA capsules.

Since these fragile oils are subject to oxidation, both in the bottle and in your brain, you need to accompany this with the antioxidant and fat-soluble vitamin E, 400-800 IU daily.

The omega-6 fatty acids, GLA (gamma-linolenic acid) and LA (linoleic acid), are also important for brain function. The recommended ratio of the omega-6 to omega-3 is 1:1. The former are abundant in our diets, in vegetable oils, meats, and dairy products, producing a ratio of 20:1 or 30:1, in favor of omega-6 oils. Thus, we generally have a relative deficiency in omega-3 over omega-6 oils. Nonetheless, when necessary to supplement, we recommend evening primrose oil, borage oil, pumpkin oil, or hemp oil, supplying 1,000 mg daily.

Best Fish for Brain Fats (Amount of DHA in a 3-ounce Serving)
Mackerel 1,400 mg
Herring 1,000 mg
Sardines 1,000 mg
Tuna 900 mg
Anchovy 900 mg
Salmon 800 mg
Trout 500 mg

EPA
How it works: Precursor for prostaglandins, chemicals that influence mood and behavior and probably affect neurotransmitter balance.

Positive effects: Helps restore normal mood in bipolar illness; may also affect memory.

Cautions: EPA helps reduce blood clotting; therefore high doses should not be taken if you are on blood-thinning medication.

Dosage: 500-1,000 mg a day as a fish oil supplement, or eat 3 ounces of fatty fish three times a week. Take with 400-800 IU of vitamin E daily as an antioxidant.

DHA
How it works: Building material for neuronal membranes and neurotransmitter receptor sites; increases acetylcholine and serotonin levels.

Positive effects: Improves learning, memory, and mood in depression, manic depression, dyslexia, and dyspraxia.

Cautions: DHA helps reduce blood clotting; therefore, high doses should not be taken if you are on blood-thinning medication.

Dosage: 250-1,000 mg a day as a fish oil supplement, or eat 3 ounces of fatty fish three times a week. Algae-based products are also available (e.g., Neuromins by Martek.)

Ginkgo Biloba: Enhance Your Circulation
Ginkgo (Ginkgo biloba) is an herbal remedy for memory enhancement that has been used in the East for thousands of years. Coming from one of the oldest known species of trees, the first medicinal uses of ginkgo can be traced back to 2800 b.c. Research has shown that ginkgo improves short-term and age-related memory loss, slow thinking, depression, circulation, and poor blood flow to the brain. It has also been seen to significantly improve both Parkinson's and Alzheimer's diseases over the course of a year. Ginkgo's remarkable healing properties appear to come from two constituent chemicals – flavonoids and terpene lactones.

As well as being a powerful antioxidant that helps vitamin E and other antioxidant nutrients protect the brain from damage, ginkgo also aids in the production of neurotransmitters and helps to normalize acetylcholine receptors. However, its major benefit is its ability to improve the circulation of blood within the brain by mildly dilating blood vessels and inhibiting the action of platelet-activating factor, a substance that thickens the blood. So, ultimately, ginkgo helps to get oxygen and other important nutrients into the brain.

A review of forty studies testing ginkgo's effects on people with cerebral circulation problems, carried out by Jos Kleijnen and Paul Knipschild from the University of Limburg in the Netherlands, found significant improvement in memory, concentration, energy, and mood. After isolating the eight trials that met the highest methodological standards, they found that 70 percent of those receiving ginkgo (120-160 mg daily for twelve weeks) showed improvement, compared with 14 percent of those receiving a placebo.

A comprehensive double-blind placebo-controlled trial involving 309 Alzheimer's disease outpatients, ages sixty to eighty, was published by P. L. Le Bars and colleagues in the prestigious Journal of the American Medical Association. In the 212 subjects who completed the year-long study, there was significant improvement in cognition and social performance.

Ginseng seems to fire the action of ginkgo. A recent experiment carried out by Professor Keith Wesnes at the University of Northumbria gave 256 healthy volunteers between the ages of thirty-six and sixty-six either a combination of ginkgo and ginseng or a placebo. After fourteen weeks, people taking the herbal combination performed much better in memory tests. According to one volunteer, "I felt like I was thinking clearer and wasn't so mentally drained at the end of a long stressful day. I noticed I was able to recall things that I had trouble remembering before."

Ginkgo is usually taken in capsule form, standardized at a flavonoid concentration of 24 percent. It may come in capsules of 40 mg, 60 mg, 80 mg, and 120 mg, with 60 mg the most common. The recommended dose range is 120-180 mg of extract daily, which is one to two of the 60-mg capsules twice a day. It often takes a month or two of consistent use before you begin to see results. If you see none after eight to ten weeks, you can then increase the dose to 240 mg – two capsules of 60 mg twice daily.

Ginkgo is a blood-thinning agent, so you must use caution if you're taking other blood thinners such as coumadin, heparin, or even aspirin. Side effects such as headaches, nausea, or nosebleeds have been reported, but only rarely and at higher doses.

Ginkgo Biloba
How it works: Improves circulation; acts as an antioxidant.

Positive effects: Improves mood, memory, concentration, and energy.

Cautions: Blood thinner: use with caution if taking blood-thinning medication. Rare side effects of headaches, nausea, or nosebleeds have been reported at high doses.

Dosage: 120-240 mg a day of a standardized extract providing 24 percent flavonoids, taken in two divided doses (60-120 mg twice daily).

Vinpocetine: The Secret of the Periwinkle
Vinpocetine, the active ingredient of the periwinkle plant (Vinca minor), has been available as a cognitive enhancer since 1998. Like ginkgo, vinpocetine improves blood flow and circulation, thus helping deliver oxygen to the brain. There have been many studies to support its efficacy, including one at the University of Surrey in Guildford, England. In this double-blind placebo-controlled study, researchers gave 203 people with memory problems either a placebo or 10-20 mg of vinpocetine. Those on the vinpocetine showed a significant improvement in cognitive performance, with a slight edge to the higher dose group. Research in Russia has also found vinpocetine to be potentially helpful for those with epilepsy.

According to a seventy-two-year-old man with ARCD, "I take a 5-mg dose of vinpocetine at breakfast and lunch. I feel more focused, and it seems that I can make decisions quicker. I also notice colors to be more vivid."

Vinpocetine is available in 5-mg and 10-mg pills. Peak blood levels occur one and a half hours after ingestion. It is best to start with 5 mg twice daily, and build up slowly. Although there are no known adverse effects, we have no long-term studies at high doses, so it's best to be cautious in raising the dose.

Vinpocetine
How it works: Improves blood flow and circulation to the brain.

Positive effects: Improves cognitive performance; potentially helpful in epilepsy.

Cautions: None reported.

Dosage: 10-40 mg a day. Increase dosage gradually but do not exceed 40 mg daily.

Acetyl-L-Carnitine: The Brain's Superfuel
The amino acid carnitine can be used directly as brain fuel. Acetyl-L-carnitine (ALC) is especially useful because the "acetyl" part helps to make acetylcholine, the key memory neurotransmitter. Supplementing ALC helps to promote both acetylcholine production and release.

ALC also acts as an antioxidant that protects against brain damage and keeps your nervous system youthful. In animals, ALC helps to stimulate the growth of new brain cells and improve communication between the right and left hemispheres of the brain.

Plenty of studies have proven ALC's mind- and mood-enhancing properties. You need between 250 and 1,500 mg for a noticeable effect. ALC becomes even more effective if taken with phosphatidylserine. Unfortunately, it is very expensive and is perhaps not a smart nutrient of choice for this reason. It's best to take it some time before or after eating for maximum absorption.

Acetyl-L-carnitine (ALC)
How it works: Fuel for the brain; helps make acetylcholine; acts as an antioxidant.

Positive effects: Improves mood and mental performance.

Cautions: Not recommended for those with diabetes, liver disease, or kidney disease.

Dosage: 250-1,500 mg daily, between meals.

Glutamine: More Superfuel
Glutamine, another amino acid, is also used directly as fuel for the brain. Glutamine has been shown to both enhance mental performance and to decrease addictive tendencies. Supplementing glutamine, which the brain uses to build and balance the neurotransmitters GABA and glutamate, can help promote memory. It can be a very useful addition to a supplement program if you are breaking your addiction to sugar or stimulants. We recommend 2-5 g a day, the equivalent of a teaspoon of glutamine powder, which is much more cost effective than tablets. It is best taken between meals for maximum absorption.

Glutamine
How it works: Fuel for brain cells; helps build and balance neurotransmitters.

Positive effects: Improves both mental energy and relaxation; reduces addiction; stabilizes blood sugar; promotes memory.

Cautions: Rare reports of headaches at high doses.

Dosage: 2-5 mg daily between meals, for maximum absorption.

Vitamins And Minerals: A Brain's Best Friend
It's official: multivitamins and minerals make you brainier. This was first proven by a research study involving ninety students, carried out by Gwilym Roberts, a schoolteacher and nutritionist from the Institute for Optimum Nutrition, and Dr. David Benton, a psychologist from the Department of Psychology at Swansea University College in Wales. Sixty students were given either a special multivitamin and mineral supplement designed to ensure an optimal intake of key nutrients or a placebo. Thirty students, serving as a control group, were given no supplement at all. After eight months, the IQs of those taking the supplements had risen by over ten points! No changes were seen in those taking the placebos, or in the control group.

More than a dozen similar studies have been done since and, even with smaller nutrient doses, lower but still significant IQ changes have been reported. For example, a study at the University of California revealed an average increase of 4.4 IQ points in students receiving only the recommended dietary allowance (RDA) level of vitamins and minerals. Almost half of the students on supplements had an increase in IQ of fifteen or more points.

Exactly how vitamin and mineral supplementation increases IQ scores was discovered by psychologist Wendy Snowden from Reading University's Department of Psychology. In her trial, she also gave children either supplements or placebos. Those children receiving the supplements showed significant increases in IQ scores after ten weeks. A close analysis of performance in the IQ tests showed the same error rate, but fewer unanswered questions after the ten weeks of supplementation. Since almost all the unanswered questions came toward the end of the test, when the children ran out of time, the children on supplements seemed to answer questions faster (hence fewer omissions). This suggests that the effect of the vitamin and mineral supplements was to increase the speed of processing, perhaps by increasing concentration, which is clearly a significant factor in intelligence. In other words, vitamins don't increase your inherent intelligence, but they do help you to think faster and concentrate longer.

While few similar studies have been performed on adults, it's highly likely that optimum intakes of vitamins and minerals can improve their concentration and speed of information processing as well. One study carried out by Dr. Benton at Swansea University College gave 127 adults ten times the RDA levels of vitamins and minerals, or dummy pills. After twelve months, the women were showing real improvement in attention and mental performance. Why the men didn't show similar improvements remains a mystery.

Of all the vitamins and minerals, B vitamins have the most important role in ensuring optimal brain function due to their vital role in delivering oxygen to the brain and protecting it from harmful free radicals. B vitamins also turn glucose into energy within the brain cells and assist in the manufacture of neurotransmitters. B vitamins are, in short, your brain's very best friends. Let's see how they do it.

B Vitamins
How they work: Turn glucose into energy in neurons; cofactors for making neurotransmitters; help transport oxygen; protect the brain from toxins and oxidants; vital for enzymes that control the chemistry of connection; act as methyl group donors and acceptors.

Positive effects: Raise IQ; improve energy, memory, mood, and concentration; help to prevent the unpleasant hallucinations experienced in some types of schizophrenia.

Cautions: None when taken in sensible doses. Excess B3 and B6 (above 1,000 mg a day) can have adverse effects. B3 as niacin acts as a vasodilator, improving circulation and causing flushing at doses above 50 mg.

Dosage: 20-100 mg daily of each of the following: B1, B2, B3, and B6; 50-500 mg of B5; 10-1,000 mcg of B12; 400-800 mcg of folic acid.

Synergy: Together We're Terrific
Each of these proven mind boosters is remarkable in its own right, but together they can really rev up your brainpower. Supplementing smart nutrients, such as phosphatidyl choline, pantothenic acid, DMAE, and pyroglutamate, in combination boosts mind and memory far more than when taken individually. Consider the following study: A team of researchers led by Raymond Bartus gave choline and piracetam, a derivative of pyroglutamate, either separately or in combination to aged lab rats noted for their age-related memory decline. The team reported that the "rats given the piracetam/choline combination exhibited memory retention scores several times better than those with piracetam alone." A study on humans was then carried out by Dr. S. Ferris and associates at New York University School of Medicine. These researchers, too, found dramatic clinical improvements in subjects, way beyond those given either choline or piracetam separately.

While both choline and piracetam improved memory, the results showed that half the dose was needed with a choline/piracetam combo. This illustrates the power of combining just two smart nutrients. We recommend combining all the smart nutrients discussed for the most effective natural mind and memory boost.

Some smart nutrient supplements contain combinations of all these acetylcholine-friendly nutrients – choline, DMAE, pantothenic acid, and pyroglutamate. The ideal doses are less when combined than when a substance is taken alone. If you want to shine mentally and fit names to faces with ease, take the smart nutrients listed in the following section, in the doses indicated.

Action Plan To Boost Mind And Memory
To hone your cognitive abilities and memory, you may need to make some changes in your diet supplementation. Here's a summary of our recommendations:

Smart Nutrients Daily Dose
Phosphatidylcholine 200-2,000 mg
DMAE 200-400 mg
Pyroglutamate 300-1,000 mg
Phophatidylserine (PS) 50-200 mg
EPA and DHA combination 1,000 mg
Ginko Biloba 120-240 mg
Vinpocetine 10-40 mg
Vitamin B3 (niacin) 40-200 mg
Vitamin B5 (pantothenic acid) 200-500 mg
Vitamin B6 (pyridoxine) 20-100 mg
Vitamin B12 (cyanocobalamin) 10-1,000 mcg
Folic acid 400-800 mcg
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From NATURAL HIGHS: Supplements, Nutrition, and Mind/Body Techniques to Help You Feel Good by Hyla Cass and Patrick Holford. Copyright © Hyla Cass, M.D., and Patrick Holford. Used by arrangement with Avery, a member of Penguin Group (USA) Inc.

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