This category is perhaps the most nuanced in the supplement landscape, as approaches vary significantly depending on whether the focus is acute performance enhancement, chronic mood support, or long-term neuroprotection. The following review examines protocols from prominent health influencers who have publicly shared their cognitive and mood supplement strategies, along with key distinctions and content opportunities for evidence-based practitioners.
Daily Foundational Stack
• Alpha-GPC (300 mg, 4 days/week) — Taken 10–20 minutes prior to deep focus work to increase acetylcholine transmission for memory and learning.
• L-Tyrosine (500–1,000 mg, occasionally) — An amino acid that contributes to dopamine production, improving working memory and focus during multitasking. Note: it comes with a post-dose crash.
• Creatine (5 g daily) — Supports brain energy and neuroprotection, with excellent evidence for both physical and cognitive benefits.
• Omega-3 Fatty Acids (>1 g EPA/day) — Provides anti-depressant effects and supports blood lipid profiles.
Acute Performance Enhancement (Used Sparingly)
• PEA (500 mg) + Alpha-GPC (300 mg) — Produces a sharp, transient dopamine increase lasting 30–45 minutes. Huberman finds PEA more regulated and balanced than L-Tyrosine. Taken once a week or once every two weeks.
• Rhodiola Rosea — Taken before workouts to improve endurance and reduce perceived fatigue.
Mood & Stress Support
• Omega-3s (>1 g EPA/day) — Critical for cardiovascular health, cognitive function, and mood regulation.
• Ashwagandha (occasionally) — Used during stressful periods for cortisol-reducing effects.
Core Cognitive Compounds
• Magnesium L-Threonate (Magtein) — This form uniquely crosses the blood-brain barrier, with studies suggesting it may improve cognitive function in older adults by raising brain magnesium levels.
• Theracurmin (90–180 mg daily) — An 18-month study of 40 subjects without dementia showed the Theracurmin group improved memory and attention scores, with brain imaging showing decreases in amyloid and tau accumulation.
• Omega-3 Supplementation — Higher intakes associated with lower risk of heart disease death, reduced inflammation, and potentially better mood regulation. Emerging research suggests omega-3’s cognitive benefits may only manifest with adequate B vitamin status.
Mood & Homocysteine Management
• Vitamin B6 — Mitigates homocysteine and supports neurotransmitter production (serotonin). A 2022 study showed supplemental B6 improved mood and reduced depression and anxiety.
• Methylated B12 — Mitigates homocysteine—an amino acid from protein metabolism that, at high levels, contributes to cardiovascular disease, anxiety, depression, and dementia.
• Lithium Orotate — Neuroprotection and mood stabilization.
• Theanine & Glutathione — Positive effects on mood and powerful antioxidant properties, promoting overall mental and physical wellness.
• Ashwagandha (600 mg, morning) — An adaptogenic herb used for centuries to lower stress and support hormonal balance, potentially reducing cortisol, improving sleep, and supporting testosterone levels.
• Cocoa Powder (6 g, flavanol-rich) — Linked to better mood, cognitive support, and antioxidant activity.
• Omega-3s (1,000–2,000 mg EPA+DHA) — Cardiovascular and inflammation support.
• L-Theanine, Magnesium & CaAKG — Widely studied for roles in relaxation, mental focus, and maintaining a calm, balanced daily routine.
1. Acute vs. Chronic Approaches: These protocols distinguish between acute performance enhancement (PEA, L-Tyrosine) and chronic neuroprotection (Theracurmin, B vitamins, omega-3s).
2. Homocysteine Management: Unlike sleep or sexual function stacks, mood protocols emphasize homocysteine—a marker spanning cardiovascular, psychiatric, and cognitive health.
3. Tolerance & Cycling: Acute dopaminergic compounds (PEA, L-Tyrosine) require cycling to prevent tolerance, while foundational compounds (omega-3s, magnesium) are taken daily.
4. Limited Depression Claims: Despite the prevalence of depression, most influencers avoid claiming supplements “treat” depression, emphasizing mood support and baseline optimization instead. Ferriss and Attia’s focus on psychedelics research signals recognition that supplementation alone is insufficient for clinical mood disorders.
5. B Vitamin Synergy: Emerging evidence suggests omega-3 cognitive benefits require adequate B vitamin status—a sophisticated insight rarely discussed outside Attia’s platform.
This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement regimen.
Andrew Huberman’s Cognitive Stack
Huberman emphasizes a three-tiered approach: foundational brain health, acute performance enhancement, and mood regulation. His protocol is the most detailed publicly shared cognitive stack among major health influencers.Daily Foundational Stack
• Alpha-GPC (300 mg, 4 days/week) — Taken 10–20 minutes prior to deep focus work to increase acetylcholine transmission for memory and learning.
• L-Tyrosine (500–1,000 mg, occasionally) — An amino acid that contributes to dopamine production, improving working memory and focus during multitasking. Note: it comes with a post-dose crash.
• Creatine (5 g daily) — Supports brain energy and neuroprotection, with excellent evidence for both physical and cognitive benefits.
• Omega-3 Fatty Acids (>1 g EPA/day) — Provides anti-depressant effects and supports blood lipid profiles.
Acute Performance Enhancement (Used Sparingly)
• PEA (500 mg) + Alpha-GPC (300 mg) — Produces a sharp, transient dopamine increase lasting 30–45 minutes. Huberman finds PEA more regulated and balanced than L-Tyrosine. Taken once a week or once every two weeks.
• Rhodiola Rosea — Taken before workouts to improve endurance and reduce perceived fatigue.
Mood & Stress Support
• Omega-3s (>1 g EPA/day) — Critical for cardiovascular health, cognitive function, and mood regulation.
• Ashwagandha (occasionally) — Used during stressful periods for cortisol-reducing effects.
Peter Attia’s Brain-Specific Stack
Attia takes a more conservative, biomarker-driven approach focused on neuroprotection rather than acute performance enhancement.Core Cognitive Compounds
• Magnesium L-Threonate (Magtein) — This form uniquely crosses the blood-brain barrier, with studies suggesting it may improve cognitive function in older adults by raising brain magnesium levels.
• Theracurmin (90–180 mg daily) — An 18-month study of 40 subjects without dementia showed the Theracurmin group improved memory and attention scores, with brain imaging showing decreases in amyloid and tau accumulation.
• Omega-3 Supplementation — Higher intakes associated with lower risk of heart disease death, reduced inflammation, and potentially better mood regulation. Emerging research suggests omega-3’s cognitive benefits may only manifest with adequate B vitamin status.
Mood & Homocysteine Management
• Vitamin B6 — Mitigates homocysteine and supports neurotransmitter production (serotonin). A 2022 study showed supplemental B6 improved mood and reduced depression and anxiety.
• Methylated B12 — Mitigates homocysteine—an amino acid from protein metabolism that, at high levels, contributes to cardiovascular disease, anxiety, depression, and dementia.
Bryan Johnson’s Mood & Cognitive Stack
Bryan Johnson emphasizes mood stabilization and neuroprotection as integral components of his data-driven longevity protocol.• Lithium Orotate — Neuroprotection and mood stabilization.
• Theanine & Glutathione — Positive effects on mood and powerful antioxidant properties, promoting overall mental and physical wellness.
• Ashwagandha (600 mg, morning) — An adaptogenic herb used for centuries to lower stress and support hormonal balance, potentially reducing cortisol, improving sleep, and supporting testosterone levels.
• Cocoa Powder (6 g, flavanol-rich) — Linked to better mood, cognitive support, and antioxidant activity.
• Omega-3s (1,000–2,000 mg EPA+DHA) — Cardiovascular and inflammation support.
• L-Theanine, Magnesium & CaAKG — Widely studied for roles in relaxation, mental focus, and maintaining a calm, balanced daily routine.
Tim Ferriss & Peter Attia on Depression & Mood
Tim Ferriss and Peter Attia have discussed psychedelics and mental health in depth, with Ferriss shifting his focus from investing in startups to funding research that establishes more reliable knowledge and therapeutic options for those suffering from anxiety, depression, and addiction.| Important Note Neither Ferriss nor Attia promotes a simple supplement-based approach to clinical depression. Both emphasize that serious mood disorders often require professional interventions beyond supplementation alone. |
Rhonda Patrick’s Approach
Patrick emphasizes foundational cardiovascular and micronutrient health for mood support rather than targeting specific mood compounds. Her protocol prioritizes omega-3s, vitamin D, and magnesium—all foundational elements for mood regulation.Key Distinctions from Sleep & Sexual Performance Protocols
Cognitive and mood supplement protocols differ from sleep and sexual performance stacks in several important ways:1. Acute vs. Chronic Approaches: These protocols distinguish between acute performance enhancement (PEA, L-Tyrosine) and chronic neuroprotection (Theracurmin, B vitamins, omega-3s).
2. Homocysteine Management: Unlike sleep or sexual function stacks, mood protocols emphasize homocysteine—a marker spanning cardiovascular, psychiatric, and cognitive health.
3. Tolerance & Cycling: Acute dopaminergic compounds (PEA, L-Tyrosine) require cycling to prevent tolerance, while foundational compounds (omega-3s, magnesium) are taken daily.
4. Limited Depression Claims: Despite the prevalence of depression, most influencers avoid claiming supplements “treat” depression, emphasizing mood support and baseline optimization instead. Ferriss and Attia’s focus on psychedelics research signals recognition that supplementation alone is insufficient for clinical mood disorders.
5. B Vitamin Synergy: Emerging evidence suggests omega-3 cognitive benefits require adequate B vitamin status—a sophisticated insight rarely discussed outside Attia’s platform.
This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement regimen.
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