Cognition ignition: improve memory, intelligence and the mind-muscle connection with these 11 supplements

Muscle & Fitness, Oct, 2005 by Dwayne Jackson

Fat-burning stack? Check. Mass-building mix? Check. When it comes to supplements, you probably think you've got everything covered. But in the quest to enhance your physique, you may be forgetting one very important thing: your brain. Keeping your mind in top shape will allow you to recall information faster, enhance your concentration and hone your focus--key elements to excelling at work, in school and, yes, even the gym. Get the mental edge with these brain-boosting products.

** Lecithin improves cognitive function and memory and also provides choline, a component of the neurotransmitter acetylcholine (ACh), the molecule that's released from motor nerves and stimulates muscles to contract. During a grueling workout, this neurotransmitter becomes depleted, leading to muscle fatigue. Taking in extra choline replenishes ACh stores, which can give you the drive and focus to crank out a few more reps. Research also shows a link between depleted ACh levels in the brain and Alzheimer's disease, suggesting that lecithin supplementation may slow the disease's onset.

Dose: Take 4 tablespoons daily, divided into 2-4 doses, of a granular form of lecithin that delivers about 1,700 mg lecithin and 230 mg choline per tablespoon.

Try It: Lecithin Granules by NOW, 21 Grain Lecithin by Schiff, Lecithin Granules by Soloray

** Thiamine di(2-methyl-propionate) disulfide is a modified version of the vitamin thiamine, which plays a key role in the proper functioning of the nervous system. It's also involved in carbohydrate metabolism, which is important for mental processes (the brain predominantly uses glucose for fuel) and for fueling weight training. Thiamine can help improve your memory and recall, increase muscle control, and increase muscle endurance during short bouts of intense activity. Unfortunately, thiamine isn't easily absorbed so taking it regularly offers poor bioavailability. Modified versions of the supplement, such as thiamine di(2-methylpropionate) disulfide, enhance absorption and the function of thiamine.

Dose: Take 200-400 mg in the morning or before workouts.

Try It: Spike by Biotest

** Huperzine A, a club moss extract, has been used for centuries in traditional Chinese medicine. Modern medicine is focusing on its potential to improve memory and learning, and as an aid to patients with Alzheimer's disease and dementia. Huperzine A prevents the breakdown of ACh, which increases alertness. It may also stimulate neurons to improve concentration and help the central nervous system function at a higher level.

Dose: Take no more than 25-50 mcg 1-3 times per day; higher doses can cause nausea, dizziness, vomiting and muscle cramps.

Try It: Brain Elevate by NOW, Neurostim by Scivation, Psychotropin by ErgoPharm

** Chocamine is a cocoa extract that has a number of active ingredients--such as caffeine, tyramine, theobromine and phenylethylamine (PEA)--that boost energy, mood, concentration, alertness and metabolism, and suppress appetite. Caffeine prevents mental and physical fatigue by blocking receptors that notify the brain of low energy levels. Tyramine is a biogenic amine that can cause the release of the neurotransmitter. Theobromine is similar to caffeine but has a longer half-life, meaning it stays active in the body for a longer time. PEA is a naturally occurring compound that behaves as a stimulant in the brain, with effects similar to those of amphetamine.

Dose: Take 1-2 grams 1-3 times per day.

Try It: Chocamine Powder by Bulk Nutrition, Ergolean AMP by ErgoPharm

** Vinpocetine is derived from the periwinkle plant and is used to enhance memory and cognition. Vinpocetine dilates blood vessels, which enhances blood flow to the brain, supports the proper function of red blood cells, reduces blood viscosity and enhances energy production in the brain.

Dose: Take 5-40 mg daily, divided into 2-3 doses.

Try It: Neuro-Max II by MRM, Neurostim by Scivation

** Gamma-Aminobutyric Acid (GABA) is an amino acid that's classified as a neurotransmitter. Studies show that it increases the body's sleeping cycle, which can lead to more energy and enhanced concentration throughout the day. In addition, GABA stimulates the release of growth hormone.

Dose: Take 2-5 grams 30 minutes before bedtime or a workout.

Try It: GABA by Dymatize, GABA by Ultimate Nutrition

** Dimethylaminoethanol (DMAE), a naturally occurring analogue of choline, was originally marketed in the 1960s as a prescription drug to enhance learning and memory in individuals with attention disorders. Research shows that DMAE increases levels of choline in the brain more effectively than taking choline itself, apparently because DMAE inhibits the breakdown of choline, which should lead to higher ACh levels and thus improved mental function.

Dose: Take 100-200 mg 1-2 times a day.

Try It: DMAE Caps by Twinlab, Psychotropin by ErgoPharm, Neurostim by Scivation

** Ginkgo Biloba is an extract from the ginkgo tree that expands blood vessels, which in turn enhances circulation. This allows for better delivery of oxygen and blood glucose to the brain. Ginkgo also has powerful antioxidant effects, which means it can help prevent brain deterioration and muscle breakdown.