General Dosage
Varies by ingredient — see individual ingredient pages for specific dosing
Maximum dose:
Nootropics Dosage Guide
Evidence:Moderate
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Dosage Recommendations
General recommendation: Varies by ingredient — see individual ingredient pages for specific dosing
Timing: Most nootropics are best taken in the morning or early afternoon to align with cognitive demands. Bacopa may cause mild sedation and can be taken with dinner. L-theanine can be taken any time. Divide higher choline doses (alpha-GPC, citicoline) into 2 servings. • Take with food for best absorption.
Dosage by Condition
Memory and attention (citicoline)
250-500mg dailyModerate
Learning and recall (bacopa)
300mg daily (standardized to 50% bacosides)Moderate
Neuroprotection (lion's mane)
500-3000mg dailyEmerging
Cognitive decline (phosphatidylserine)
100-300mg dailyModerate
Focus and acetylcholine (alpha-GPC)
300-600mg dailyModerate
Calm focus (L-theanine)
100-200mg dailyModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Memory and attention (citicoline) | 250-500mg daily | Moderate |
| Learning and recall (bacopa) | 300mg daily (standardized to 50% bacosides) | Moderate |
| Neuroprotection (lion's mane) | 500-3000mg daily | Emerging |
| Cognitive decline (phosphatidylserine) | 100-300mg daily | Moderate |
| Focus and acetylcholine (alpha-GPC) | 300-600mg daily | Moderate |
| Calm focus (L-theanine) | 100-200mg daily | Moderate |
Upper limit:
Timing & Absorption
Most nootropics are best taken in the morning or early afternoon to align with cognitive demands. Bacopa may cause mild sedation and can be taken with dinner. L-theanine can be taken any time. Divide higher choline doses (alpha-GPC, citicoline) into 2 servings.
Best taken with food for optimal absorption.
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References
- Meta-analysisKongkeaw C, Dilokthornsakul P, Thanarangsarit P, Limpeanchob N, Norman Scholfield C (2014). Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. Journal of Ethnopharmacology. DOI PubMed
- ReviewGlade MJ, Smith K (2015). Phosphatidylserine and the human brain. Nutrition. DOI PubMed
- RCTMori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research. DOI PubMed
- RCTNobre AC, Rao A, Owen GN (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition. PubMed