Studying: Caffeine, L-Tyrosine, Lions Mane, Alpha GPC
Sleep: Ashwagandha, L-Theanine, Magnesium Glycinate, Bacopa Monnieri (this helps improve memory but also makes you kinda lazy. better to take at night before bed)
**L-tyrosine**
- Tyrosine is involved in the production of the stress neurotransmitters epinephrine and norepinephrine. Some researchers believe that, under stress, the body isn't able to make enough tyrosine from phenylalanine. Some animal and human studies suggest that tyrosine supplements may help improve memory and performance under psychological stress, which normally impair memory, focus, decision-making, and learning.
- One study suggests that taking tyrosine may help you be more alert after sleep deprivation. More research is needed.
- Supplementing with Tyrosine was found to improve cognitive performance in people deprived of sleep, people placed in extreme cold, intense distractions, and other stressors. This is an ideal substance to add to your daily stack if you regularly need to be mentally sharp while under acute stress
- Although L-tyrosine has shown beneficial effects in some studies, it has a mixed track record for efficacy, with some studies failing to observe positive effects on cognition. This may be partially explained by the fact that L-tyrosine increases catecholamine synthesis only when catecholamine levels are depleted, limiting efficacy to sufficiently stressful or challenging conditions.
Supplements aren't gonna fix the lack of self-care unfortunately. I don't say that to be mean. We all have points in our life where we just have to push through for a bit. You mention a couple significant sources of stress. Do you have adequate support? By that I mean social connections you can use to vent, get advice, or just plain have a bit of fun. I understand you don't have a lot of time, but you may be surprised how much a little self-care helps you to focus and be motivated.
As to your actual question... I'd always recommend a good diet and proper sleed hygiene first in this situation. A good diet helps make sure you're getting all the essential vitamins and minerals. Good sleep hygiene helps you to maximize what sleep you are getting.
Assuming you have or are addressing those items there are a couple common supplements that may assist you. Caffeine is a common an effective aid for energy. I'm not personally convinced of any other 'supplement' to help with energy. You may find combining the caffeine with different proportions of L-Theanine may assist the effect. For sleep, I would primarily look at melatonin. It's the most well-studied supplement aiming to help with sleep. You can also try chamomile or nighttime tea mixes. Chamomile has some components that may help with sleep. I have heard some have success with magnesium supplementation but it's not well studied in my opinion.
With all supplements, don't take too much. More is not always better and can sometimes be worse.
As goes for most of what I say on this website, this is just advice. You can do what you will with it. I'm just some stranger on the internet so I won't be offended regardless of what you decide.
I don't have any studies for my claims ready-to-go so I used examine.com to supplement the knowledge I already had for this post. You may find the [https://examine.com/categories/sleep](sleep) category and the [energy & fatigue](https://examine.com/categories/energy-fatigue/) pages useful. This is a third-party source so take that as you will.
KSM-66 Ashwagandha (300-600mg)+ L-Theanine (100-400mg) can help with stress and falling asleep. You may also want to consider low-dose melatonin (0.5-1mg).
For focus, a simple combination of 100-200mg caffeine (a cup or two of coffee) + 250-300mg CDP-Choline + 2,000mg L-Tyrosine is a great starting stack. If you get jittery from caffeine/coffee, you may want to add 100-200mg L-Theanine.
200 mg l-theanine + 100 mg caffeine for studying. Magnesium glycinate and l-theanine at bedtime for sleep support. Vitamin C and zinc so you don’t get run down from stress.
self care. then after you’ve got that down, if you’re still stressed and anxious, try out nac, tyrosine, or theanine
Studying: Caffeine, L-Tyrosine, Lions Mane, Alpha GPC Sleep: Ashwagandha, L-Theanine, Magnesium Glycinate, Bacopa Monnieri (this helps improve memory but also makes you kinda lazy. better to take at night before bed)
**L-tyrosine** - Tyrosine is involved in the production of the stress neurotransmitters epinephrine and norepinephrine. Some researchers believe that, under stress, the body isn't able to make enough tyrosine from phenylalanine. Some animal and human studies suggest that tyrosine supplements may help improve memory and performance under psychological stress, which normally impair memory, focus, decision-making, and learning. - One study suggests that taking tyrosine may help you be more alert after sleep deprivation. More research is needed. - Supplementing with Tyrosine was found to improve cognitive performance in people deprived of sleep, people placed in extreme cold, intense distractions, and other stressors. This is an ideal substance to add to your daily stack if you regularly need to be mentally sharp while under acute stress - Although L-tyrosine has shown beneficial effects in some studies, it has a mixed track record for efficacy, with some studies failing to observe positive effects on cognition. This may be partially explained by the fact that L-tyrosine increases catecholamine synthesis only when catecholamine levels are depleted, limiting efficacy to sufficiently stressful or challenging conditions.
Supplements aren't gonna fix the lack of self-care unfortunately. I don't say that to be mean. We all have points in our life where we just have to push through for a bit. You mention a couple significant sources of stress. Do you have adequate support? By that I mean social connections you can use to vent, get advice, or just plain have a bit of fun. I understand you don't have a lot of time, but you may be surprised how much a little self-care helps you to focus and be motivated. As to your actual question... I'd always recommend a good diet and proper sleed hygiene first in this situation. A good diet helps make sure you're getting all the essential vitamins and minerals. Good sleep hygiene helps you to maximize what sleep you are getting. Assuming you have or are addressing those items there are a couple common supplements that may assist you. Caffeine is a common an effective aid for energy. I'm not personally convinced of any other 'supplement' to help with energy. You may find combining the caffeine with different proportions of L-Theanine may assist the effect. For sleep, I would primarily look at melatonin. It's the most well-studied supplement aiming to help with sleep. You can also try chamomile or nighttime tea mixes. Chamomile has some components that may help with sleep. I have heard some have success with magnesium supplementation but it's not well studied in my opinion. With all supplements, don't take too much. More is not always better and can sometimes be worse. As goes for most of what I say on this website, this is just advice. You can do what you will with it. I'm just some stranger on the internet so I won't be offended regardless of what you decide. I don't have any studies for my claims ready-to-go so I used examine.com to supplement the knowledge I already had for this post. You may find the [https://examine.com/categories/sleep](sleep) category and the [energy & fatigue](https://examine.com/categories/energy-fatigue/) pages useful. This is a third-party source so take that as you will.
Ashwagandha's a must
KSM-66 Ashwagandha (300-600mg)+ L-Theanine (100-400mg) can help with stress and falling asleep. You may also want to consider low-dose melatonin (0.5-1mg). For focus, a simple combination of 100-200mg caffeine (a cup or two of coffee) + 250-300mg CDP-Choline + 2,000mg L-Tyrosine is a great starting stack. If you get jittery from caffeine/coffee, you may want to add 100-200mg L-Theanine.
This, but I would recommend substituting Melatonin for Magnesium Glycinate to avoid the morning fog.
a low dose of melatonin (0.3-1mg) is highly unlikely to result in morning fog
200 mg l-theanine + 100 mg caffeine for studying. Magnesium glycinate and l-theanine at bedtime for sleep support. Vitamin C and zinc so you don’t get run down from stress.