The amino acid carnitine can be used directly as brain fuel. Acetyl-L-carnitine 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.
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.
5-HTP is used by the human body to make serotonin, an important substance for normal nerve and brain function. Serotonin appears to play significant roles in memory, sleep, mood, pain control, inflammation and other body functions.
5-HTP is not present in significant amounts in a typical diet. The human body manufactures 5-HTP from L-tryptophan, a natural amino acid found in most dietary proteins. However, eating food that contains L-tryptophan does not significantly increase 5-HTP levels. Supplemental 5-HTP is naturally derived from the seeds of Griffonia simplicifolia, a West African medicinal plant.
-For memory, 100 mg per day is often effective, split into two separate doses of 50mg.
-For insomnia, a single 100-mg nighttime dose of 5-HTP was sufficient to improve the duration and depth of sleep in one placebo-controlled trial.
-For migraine headaches, amounts ranging from 400 - 600 mg per day have been shown to be effective at reducing the frequency and severity of attacks in most clinical trials.
-For tension headaches, 100 mg of 5-HTP taken three times per day led to a significant decrease in consumption of pain-relievers, but no significant change in headache duration or intensity.
During the clinical trials described above, some people taking large amounts of 5-HTP experienced gastrointestinal upset (e.g. nausea) or, less often, headache, sleepiness, muscle pain, or anxiety.
"Serotonin syndrome", a serious but uncommon condition caused by excessive amounts of serotonin, has not been reported to result from supplementation with 5-HTP; in theory it could be triggered by the supplement.
Precautions and drug interactions
5-HTP should not be taken with antidepressants, weight-control drugs, other serotonin-modifying agents, or substances known to cause liver damage, because in these cases 5-HTP may have excessive effects. People with liver disease may not be able to regulate 5-HTP adequately and those suffering from autoimmune diseases such as scleroderma may be more sensitive than others, to 5-HTP.These people should not take 5-HTP without consulting a knowledgeable healthcare professional. The safety of taking 5-HTP during pregnancy and breast-feeding is not known at this time.