The Optimal Neuro-stack for an Exam

Many of us have experienced anxiety or something akin to it before or during an exam. Perhaps the reason is because we’re not prepared. Maybe, we got a poor night of sleep. Perhaps we are conscious that exams make up a large portion of our grades, which may take our attention away from the paper and toward the ticking of the time, students finishing and shuffling out, and our incapacity to solve a problem. It is also conceivable that unchecked levels of norepinephrine and cortisol without the expression of other neuromodulators to counterbalance its effect may predispose us to feel hazy, disoriented, or incapable of focusing on a singular task. And since anxiety redirects our concentration from the object and toward the anxiety-provoking stimulus, the optimal neuro-stack should, in theory, reduce the stimulus while improving mood, focus, and reorienting attention on the exam. But is this just a theory, or is there a neuro-stack that, if taken infrequently, can affect these results? I can confidently say there is from years of constantly adding ingredients together and revising and shuffling them in and out to optimize for these intended effects. And in the continuation of this article, I will discuss the main ingredients that, when put together, make a hell of a neuro-stack.

Omega 3’s and electrolytes + zinc and vitamin C (2hrs before)

2 hrs before an exam, I begin with 3 grams of DHA + EPA in triglyceride form (6 capsules of KION omega), 360 mg of magnesium malate or threonate (2 capsules of Designs for Health), 400 mg of potassium (2 capsules of Pure Encapsulation), and take a vitamin C and Zinc formula from KION (2 capsules). 

A study found that healthy female adults with a lower omega three index scored significantly lower on attention than an omega 3-index that was higher (Cook et al., 2019). Another study shows that a long duration of omega-3 fish oil intake of about 3 grams led to better scores in verbal fluency, language, memory, and motor coordination. In contrast, control had no improvement (Malik et al., 2021). 

Furthermore, electrolytes, especially magnesium, are responsible for over 300 enzymatic reactions, many of which are associated with protein synthesis, neurological function, blood glucose, etc. On top of this, when sodium enters the cell, it may increase the voltage of the cell, known as depolarization, and fire an action potential. This action potential allows neurons to communicate with other neurons, enabling information flow across different brain regions for a more hyper-fluid brain.

Pair these effects with vitamin C, which plays an important role in converting dopamine to noradrenaline, modulation of neurotransmitters (Harrison et al., 2009), and its protective effects against oxidative stress. And pair it with zinc, mainly concentrated in the hippocampus and amygdala, areas of the brain that play a vital role in short and long-term recognition memory along with spatial memory (Sandusky-Beltran et al., 2017), and we begin to have the basic foundation for our neuro-stack. However, this portion of it would be incomplete without vitamin D3.

Vitamin D3 (2hrs before)

On top of the other supplements, I take 5000 IU of D3 (1 capsule from pure encapsulation) 2 hours before an exam.

Genetic mutation or oxidative stress often causes the protein in our bodies to misfold into a nonfunctional shape. These misfolded proteins can aggregate between nerve cells and block cell-to-cell communication (amyloid plaques), impairing neurological function, damaging neurons, and can even cause neurodegenerative disorders. When we take vitamin D3, they bind to vitamin D receptors in the brain and aid in clearing amyloid plaque buildup (Anjum et al., 2018). This clearance preserves healthy brain function.

Moreover, vitamin D3 may play an important role in mediating gene expression in the hippocampus (Latimer et al., 2014), a region of the brain strongly associated with learning and memory.

Maca and Cacao Powder (2hrs before)

Around the time I take my supplements, I make a super drink concoction, including Ka’chava or AG1. With it, I blend a tsp of maca powder and upwards of 10 grams of cacao, along with other ingredients. Cocoa will also work, but cacao tends to be more nutritionally dense.

Maca is an ancient root cultivated by the Inca many centuries ago and is recognized for its neuroprotective effects. Studies in mice have demonstrated improvement in cognitive function, motor control, and endurance capacity in various tasks when taking maca (Guo et al., 2016). Moreover, maca, similar to vitamin c, may reduce oxidative stress and has a further role in activating noradrenaline and dopamine (Ai et al., 2014). Well, at least in mice.

On the other hand, cacao powder has a ridiculous amount of antioxidants, including catechins, epicatechins, and procyanidins, which play a role in inhibiting cellular damage (Oracz et al., 2020). In addition, cacao is rich in biogenic amines such as serotonin, tryptophan, phenylethylamine, tyrosine, and tryptamine. When ingested, these compounds make their way into the brain and modify their expression which affects pleasant feelings of happiness and mild euphoria. 85-100% dark chocolate is also suitable.

Creatine (2 hrs before)

I will also scoop and add 4 grams of Creatine Monohydrate as part of my superfood concoction (Thorne).

Creatine supplies the brain with energy much faster than any other energy-producing system (glycolytic and oxidative). Additionally, creatine intake can increase phosphocreatine stores in the brain and increase ATP production during exercise and cognitive tasks. In short, creatine can potentially create quicker and sharper communication between different brain regions.

Moreover, creatine increases mitochondrial biogenesis (Gowayed et al., 2020), the formation of new mitochondria, and the capacity for energy. In vegetarian adults, it has been shown to increase working memory and intelligence (Rae et al., 2003). That said, the more deprived you are of creatine, the more likely you will benefit physically and mentally.

Lions Mane and Cordyceps (2 hrs before)

Along with the super-food concoction mentioned earlier, I will also add lions mane and cordyceps or lions mane and a seven-mushroom blend from Paul Stamets. Usually, I do about 1/2 a tsp, but before an exam, I will more often than not increase it to 1 tsp.

There is a lot to discuss about lion's mane, from its protection against heart disease to its inflammatory effects and benefits on nerve regeneration, stimulation of brain cells, neurological support, and its application in depression and anxiety. But in this article, we will only discuss its role in cognition.

Lion's mane largely works by stimulating NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor) in the hippocampus, which can create new neurons and strengthen existing ones. The hippocampus is associated with social behavior, fluid cognition, and aspects of memory and learning. 

A double-blind, placebo-controlled study showed a significant increase in cognitive function in men and women with mild cognitive impairment who took lion's mane (Mori et al., 2009). Further studies in mice demonstrate increased exploratory behavior and memory recognition in mice. I usually take about 1/2 tsp of lion's mane and up to 1 tsp before an exam.

Cordyceps, similar to lion's mane, has been associated with many benefits. However, I mainly add cordyceps to the neuro-stack based on its role in improving exercise performance and endurance.

A study shows acute intake of cordyceps may improve tolerance to high-intensity exercise, and continuous intake may induce even more benefits (Hirsch et al., 2016). But why take cordyceps for high-intensity exercise if I sit on my ass during an exam? By improving physical endurance, Cordyceps may also indirectly improve mental resilience, so I take about 1/2 tsp to 1 tsp before an exam.

Coffee and L-Theanine or Green Tea (90 minutes before)

When it comes to coffee, I rarely alter the amount of caffeine consumed. Rather, I will increase my intake of L-Theanine from 200 mg to 400 mg.

Coffee is a CNS stimulant, which increases the concentration of certain chemicals in the brain associated with focus, alertness, energy, and mood. However, coffee may have certain side effects, such as jitteriness and nervousness, which is why I combine it with L-Theanine, an amino acid in green tea. 

When ingested, L-Theanine crosses the blood-brain barrier and can modulate neurotransmitters by reducing glutamate release and increasing GABA, serotonin, and dopamine (Wang et al., 2022). Its impact on GABA can counteract the jitteriness and nervousness that caffeine can induce without inhibiting the focus and alertness that caffeine may provide. Furthermore, L-Theanine paired with coffee may have a minor relaxant or calming effect. Or at least result in a less-wired focused response.

Phenylpiracetam (90 minutes before) and Nicotine gum (20 minutes before)

Despite all the other nutrients, minerals, and compounds that were previously mentioned, the most significant felt benefits of this neuro-stack come from these two drugs. Before an exam, depending on my tolerance level will take anywhere from 200-400 mg of phenylpiracetam by purchasing the powdered form (from Nootropics Depot) and creating capsules out of them. 60-70 minutes later, when the effects of phenylpiracetam become distinguished, I will take 2 mg of nicotine gum (from Lucy).

Phenylpiracetam is a potent CNS stimulator and physical performance enhancer. It increases blood flow and the uptake of NMDA, acetylcholine, GABA, and dopamine in the brain. These neuromodulators work congruently to increase energy, focus, alertness, mood, memory, and learning.

Besides its effect on cognitive-related tasks, phenylpiracetam may also be great for suppressing appetite and may even be a beneficial compound for weight loss (Zvejniece et al., 2017). However, phenylpiracetam is a drug, and its stimulatory effects, if taken repeatedly, can lead to adaption and poor sleep. However, this drug is generally well tolerated. 

I find 200-400 mg of phenylpiracetam optimal for sustained focus, alertness, increased energy, and improved verbal fluency, retention, and mood.

The final substance of this neuro-stack is 2 mg of nicotine gum 20 minutes before the exam. Unlike tobacco products that contain many additive carcinogenic ingredients such as formaldehyde, carbon dioxide, and 60+ others, nicotine gum only uses the primary psychoactive component found in tobacco.

A meta-analysis of 41 double-blind placebo-controlled studies found that nicotine benefits six domains of cognitive performance tasks. These include alerting attention accuracy, fine motor skills, response time, attention orientation, short-term episodic memory, and working memory (Heishman et al., 2010).

These effects may be partially explained by nicotine’s role in attaching to acetylcholine receptors and affecting areas of the brain such as the nucleus accumbens (motivation and action), amygdala (pleasure and emotions), cingulate (emotional regulation, sensing, and acting), and the frontal lobe (movement, language, and executive function). Its felt effects may be described as a slight buzz that registers mildly in the frontal lobe, and I find its feeling and sensation a sort of anchor that makes it easier to redirect or orient attention toward the goal. In other words, it sets a more focused frame of mind.

It is important to note two things: despite nicotine gum being less addictive than tobacco, heed caution, (2) it doesn’t take much nicotine to go from feeling focused to getting an irksome headache that makes it hard to focus. Starting with 1 mg would be best.

Takeaways

1) Omega 3’s, Magnesium, Potassium, Salt, Zinc, Vitamin C, and D3 are the essential supplements in this stack.

2) Maca and Cacao powder are taken mostly for enhancing mood and optimizing mental stamina.

3) Coffee combined with L-Theanine provides all the benefits of coffee while minimizing the downsides and increasing calmness.

4) Lion's mane, Cordyceps, and Creatine are taken for increasing brain function, mental endurance, and quicker brain processing.

5) Phenylpiracetam and Nicotine gum is in large part for optimizing executive functioning (aspects of verbal fluency, memory recall, memory retention), energy, and for setting the mood (well-being, focus, attention, and preparedness).

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