The Science Of Supplements | #3
Hello Friends,
Welcome to The Health Plunge, where I share the interesting things I come across in my pursuit of bettering myself every day. Here you'll find the discoveries I've made while studying this month's theme, along with other exciting insights I can't wait to share. I hope this provides both entertainment and enlightenment in your own journey to better health.
December Theme
The Science of Supplements: Your Guide to Enhanced Focus, Energy & Sleep
Think of supplements as enhancers, not foundations. While they can optimize your health and performance, they work best when built upon the essentials: balanced nutrition, regular movement, and quality sleep. In this month's deep dive, we'll explore how strategic supplementation can amplify these foundational pillars and help you achieve optimal health.
Week 1: Micronutrient Deficiencies
Week 2: Supplements for Better Sleep and Recovery
Week 3: Becoming Limitless - Supplements for Increasing Focus
Becoming Limitless - Supplements for Increasing Focus
After optimizing fundamental lifestyle factors like quality sleep, nutrition, and exercise to enhance your focus, you may want to explore supplements for an additional cognitive edge. Before we delve into the world of nootropics (cognitive enhancers), please note: I am not yet a licensed medical professional, and all information provided should be thoroughly researched and discussed with your healthcare provider.
Stimulants:
Caffeine
Its role in focus: The world's most popular nootropic, caffeine works by blocking adenosine receptors in your central nervous system. Throughout the day, adenosine (a sleep-promoting neurotransmitter) naturally accumulates in your brain, gradually increasing your need for sleep. When you consume caffeine, it prevents this buildup by binding to adenosine receptors, effectively keeping drowsiness at bay.
Dose: 50-200 mg daily. Avoid consumption within 10 hours of bedtime, as caffeine has a half-life of 5-6 hours (meaning half the caffeine remains in your system after this period).
Its role in focus: Nicotine is a potent nootropic that acts on the cholinergic system by activating acetylcholine receptors, triggering the release of adrenaline and dopamine—both neurotransmitters that enhance focus. Research shows that the speed of nicotine delivery correlates directly with its addictive potential: cigarettes and vapes, which deliver nicotine almost instantly, are highly addictive, while slower-release forms tend to have lower addiction risk. For my own focus enhancement, I prefer Lucy nicotine gum, which I use selectively only when needing an extra cognitive boost.
Dose: Varies based on individual tolerance and nicotine sensitivity. For nicotine-sensitive individuals like myself, starting with 2 mg gum pieces is recommended.
Its role in focus: Alpha-glycerophosphocholine (Alpha-GPC) and nicotine both affect the cholinergic system, but differently. Alpha-GPC crosses the blood-brain barrier and breaks down into choline, which the body uses to produce acetylcholine. Unlike nicotine, which directly stimulates acetylcholine receptors, Alpha-GPC works by providing raw materials for acetylcholine production.
Dose: 200-600 mg before a workout or work/study bout.
Other focus supplements:
These supplements were discussed last week regarding their role in sleep and recovery. They also help improve focus.
Its role in focus: To stay focused on the task at hand, you must concentrate your thoughts on the present. As we discussed last week, L-theanine can help quiet racing thoughts, allowing you to be more present and productive.
Dose: 200-400 mg.
Its role in focus: During intense work or study sessions, your brain works hard and uses significant amounts of ATP, the body's energy currency. Creatine can help maintain ATP homeostasis during these demanding periods.
Dose: 5 g daily.
Additional Finds
Richard Feynman’s Love Letter:
My favorite physicist, Richard Feynman, is known for much more than his contributions to science. In this heartfelt letter, he writes to his wife, who had passed away 16 months prior – offering a beautiful perspective into his emotional depth.
Here’s an except that I adore:
“You, dead, are so much better than anyone else alive... for I have met many girls and very nice ones and I don’t want to remain alone — but in two or three meetings they all seem ashes. You only are left to me. You are real.”
Disclosure: As an Amazon Affiliate, I earn from qualifying purchases.
