One question we’ve been getting a lot, especially since  our Side Effects of Rhodiola article went live, is what is the best time to take Rhodiola.

As an adaptogen, Rhodiola can help reduce the effects of stress, and potentially protect against long-term stress. Its effects on stress have been observed as quickly as the first time Rhodiola is administered, and continued use may increase resistance to stress, with few adverse effects on other normal biological functions (though it may have a stimulating effect for some people; see below).

Just because Rhodiola helps you fight  the effects of stress doesn’t mean that it relaxes you. In fact, studies suggest that rhodiola can fight both physical and mental fatigue, and can act as a stimulant.

The easiest way to determine the best time to use Rhodiola is to take into consideration your sensitivity to stimulants, what other stimulants you may be taking in addition, and whether or not you have difficulty falling asleep at night.

What works best for me is 250 mg of Rhodiola in the morning, along with a cup of Bulletproot/fat-infused coffee. If I anticipate a high-stress day, I will follow it up with another 250 mg of Rhodiola with lunch. Note that Rhodiola doesn’t necessarily become more effective with a higher dose, and dosages above 600 mg haven’t been shown to be clinically effective (and may actually be less effective).

I have a high tolerance for stimulants, but I also have a hard time falling asleep at night. For me, taking Rhodiola after lunch is a big no-no, but feel free to experiment with what works best for you.

Some folks here at BrainWiz take up to 600 mg of Rhodiola at a time, and stack it with caffeine or other caffeine-containing supplements. I have stacked it with both Lumonol and Alpha BRAIN with great results.

Again, finding the best time for you may take some experimentation, but I suggest with starting with a dose in the morning for best results.

Have you been taking Rhodiola? Share your supplement routine in the comments below.

The post When Are the Best Times to Take Rhodiola Rosea? appeared first on Brain Wiz.

One of my favorite breakfast (and breakfast for dinner) foods is quiche. Quiche is one of those dishes that looks fancy, but is actually pretty easy to make. Because it can be served, cold, room-temperature or warm, this is one of those make-ahead recipes that can provide you with a choline-loaded breakfast for the week.

Choline Rich Quiche Breakfast

The beauty of quiche is that it is a perfect vehicle to showcase whatever filling you choose. I like to keep mine pretty simple, uncured pastured ham and goat cheese, but as long as you maintain the ratios, you can add to the custard any protein or veggies you like.

Here is a simple, customizable recipe for crustless quiche I hope you will reach for time and time again.

Choline Quiche Preparation

Ingredients

• 1-2 cups of fillings, like ham, cooked bacon, leeks, caramelized onions, spinach, or mushrooms.
• 3 – 6 oz of grated or crumbled cheese, like pastured sharp cheddar, Gruyere, goat or swiss
• 3 large pastured eggs
• 1 cup of pastured heavy cream
• ½ cup pastured milk
• Sea salt
• Pinch of nutmeg, thyme or any other spice to taste

Start Cooking

1. Pre-heat the oven to 350F.
2. If any of the ingredients require cooking, make sure they are cooked through, cooled and dried. Extra moisture may affect the consistency of the quiche.
3. Whisk the eggs, milk and cream together until well incorporated. Season with salt and spices. Gently add your filling to the custard.
4. Butter a 9-inch cake or pie pan.  Pour filling into pan.
5. Bake for 30-40 minutes, until the edges have browned, but the center is still jiggly.
6. Remove from oven, and let it rest for at least 20 minutes before serving.

My Favorite Filling:

• 7 oz Applegate Organic Black Forest Ham
• 4 oz Vermont Creamery Goat Cheese
• 2 oz Organic Valley Parmesan
• 1 tbs fresh thyme
• 1 pinch nutmeg

Choline Quiche Pan

As long as you keep the ratio of 3 eggs to every 1.5 cups of cream and milk, you will have a silky smooth quiche, ready to showcase the chosen fillings.

What is your favorite quiche filling? Let us know in the comments below!

The post Try This Breakfast to Get More Choline In Your Diet Today appeared first on Brain Wiz.

1. Move It

The relationship is simple: Physical activity enhances brain activity. Some studies have even gone as far as classifying exercise as brain food. Whether you decide to adhere to an exercise regimen, or take 4 minutes out of your day to do tabata burpees, exercising is an easy and efficient way to fight brain fog.

2. Stop Bingeing on Sugar and Carbs

Want a perfect recipe for brain fog? Combine skipping meals with bingeing on sugar, and you’ve got it. If you find yourself struggling with brain fog, and this eating pattern sounds familiar to you, it is time to make a shift. The combination of skipped meals and a sugar binge can spike your blood sugar, and signal your body to release stress, and pro-inflammatory hormones, both known culprits of causing brain fog.

3. Get a Good Night’s Sleep

Sleep deprivation and poor quality sleep, are some of the more common causes of brain fog. If sleep keeps evading you, or if you wake up feeling unrested, consider a sleep supplement. Two of my favorite nootropic companies, Nootrobox and Lumonol, also manufacture some really potent, but not disruptive, sleep supplements.

4. Take a Nootropic

This one is pretty obvious. If you’ve been fighting brain fog for a while, take a look at our research, and find a nootropic to help you fight it. If you don’t know where to start, take a look at our Beginner’s Guide to Nootropics to learn more about what may work for you.

5. Mind the Stress

While this may not be a one-step tip, managing stress can have a huge impact on your brain fog. Of course there is a bit of a chicken-and-egg problem here, are you stressed because you have brain fog and can’t accomplish as much as you would like to; or is the stress fueling your brain fog?

Rather than trying to answer the questions, take some steps toward managing the stress. Whether it is meditating, practicing some relaxation techniques, or making better use of your time, or taking advantage of some brain hacks, make an effort to keep the stress to a minimum.

What do you do to combat brain fog? I’m always looking for ways to feel and think better, so leave your comments below!

The post 5 One-Step Tips to Beat Brain Fog appeared first on Brain Wiz.

Most of these companies go to a brain health supplement manufacturer for white labeled or “contract” manufacturing; some bring existing formulas they want produced, while other aspiring supplement sellers are starting from scratch.

Below is a regularly-updated list of American-based companies that (mostly) provide turnkey solutions for supplement development and production, listed in alphabetical order. We’ll add new ones and remove old ones as appropriate.

Have experience (good or bad!) working with any of these companies or other manufacturers? Drop us a line at team [at] brainwiz.org. We want to hear what you have to say!

Ambix Laboratories

Where: Totowa, New Jersey

Ambix Labs has been around for nearly 50 years, making it one of the most experienced manufacturers in the supplement industry. Their East Coast-based operations are GMP registered and Kosher certified. They offer turnkey solutions and have an online inquiry/quote form here.

Boli Naturals

Where: Orem, Utah

Boli produces a lot of solid marketing content for people interested in using their white label and contract manufacturing services, including a series of semi-inspirational YouTube videos (one is embedded below highlighting their turnaround times). They have a very basic contact form located here.

Gemini Pharmaceuticals

Where: Commack, New York

Gemini has been operating for over 30 years. They can package up to 150,000 bottles per day in their Commack, New York facility, and they produce over 13 billion tablets and capsules every year. They also have extensive experience producing supplements for international markets. They have a basic contact form here. To take a look inside their facility, check out the short video embedded below.

GMP Laboratories of America

Where: Anaheim, California

GMP Labs has a 90,000 square foot facility in Anaheim, located within the Anaheim Center for Advanced Technology. They’ve been doing custom manufacturing since 1994 and have a large and regular presence and supplement industry events. They have a “New Customer Application” located here.

Health Advances USA

Where: Chula Vista, California

Founded in 2002, Health Advances USA has a very basic site without an official quote request form. These can be submitted to an email listed under Contact on their website.

Healthy Solutions

Where: Scottsdale, Arizona

Healthy Solutions is another supplement white label and contract manufacturer that markets by equipping people with knowledge on the industry. Their active blog has a lot of solid information regarding the industry and how to build a supplement company from the ground up using their services. The also have an online form for inquiries and quotes here.

Ion Labs

Where: Clearwater, Florida

Ion Labs is a Florida manufacturer of dietary supplements, over-the-counter liquids, pet products, and skincare products. They also specialize in brain support supplements and manufacturing (some highlights from their site: Brain Support, Memory-Focus, ADHD Support, Anti Stress, Brain Boost, and Mood Support, among other ingredients and formulations).  They allow quote requests and inquiries here.

Take a look inside their packaging process in the video below.

Makers Nutrition

Where: Hauppauge, New York

They say it right on their homepage: “Makers Nutrition wants to be your supplement manufacturer.” Makers offers everything from manufacturing and development to package design with 4-week turnaround. Makers accepts quote requests on their site here, where you can also upload a label or formula for a more accurate assessment.

Matsun Nutrition

Where: Murrieta, California

Matsun Nutrition specializing in liquid vitamins and supplements, so they may not be the best option for solid tablet manufacturing and development. They feature neurological support supplement capabilities prominently on their site, along with guides and ebooks about starting supplement companies from the ground up (with their help, obviously). They take care of label development and design as well, and they allow quote requests and inquiries here.

Nutrafill

Where: Crawford, Nebraska

Nutrafill is 25 years old, making it pretty well established in an industry where many manufacturers have only come onto the scene in the last decade. They have a 30,000 square foot facility in Nebraska, and control of the company transitioned to entrepreneur and former Marine Dallas Boley in 2014. They have a fairly robust online quote form located here.

NutraScience Labs

Where: Farmingdale, New York

One of the coolest things about New York manufacturer NutraScience? They have a very active blog with useful information regarding the nutraceutical industry and manufacturing. They’re actually owned by TCH, the company better known as Twinlab. NutraScience allows quote requests online here.

NHS Labs

Where: Star, Idaho

NHS stands for Nutritional Health Sciences. This Idaho manufacturer does private label vitamins along with custom supplement development and manufacturing. They offer partners a rotating list of monthly specials on supplement wholesale and manufacturing. We’ve embedded a video below showing some work inside their facilities. For pricing and more info, they can be reached here.

NutriForce Nutrition

Where: Miami Lakes, Florida

One of the country’s largest and most respected private labelers, NutriForce Nutrition does it all: formulations, manufacturing, branding, GMP compliance, and more. Currently owned by Vitamin Shoppe, they manufacture around the clock and have a large team of researchers and manufacturing experts. They’re especially well known for their state-of-the-art SoftGel/omega oil manufacturing capabilities. NutriForce allows quote requests and inquiries here.

Take a peek inside the manufacturing for one of their in-house brands below.

Pure NSM

Where: Chula Vista, California

Pure NSM was founded by Oskar Thorvaldsson, and the California-based company specializes in supplements and beauty products. They claim to have specific experience manufacturing supplements promoting cognitive health, which they highlight on their site. Their quote request system is simply a sidebar on their site under the founder’s image.

Vitakem Nutraceutical

Where: Smithtown, New York

Vitakem does it all, from contract manufacturing and development to custom label design and more. Their motto is “It may be our laboratory, but it’s your company.” Check out a tour of their facility in the video below. They also have a quote request form here.

Vox Nutrition

Where: West Jordan, Utah

Vox claims to do everything as a one stop shop, including manufacturing, design, and even drop shipping and fulfillment. They are FDA Registered and GMP certified. They accept inquiries here, and you can tour their facilities virtually in the video below.

The post What’s the Best Brain Health Supplement Manufacturer? appeared first on Brain Wiz.

Thinking about trying magnesium? Read about our favorite magnesium brain supplement here.

However, the type of magnesium in these supplements varies significantly. Many of the oldest and most established magnesium supplements are made up of magnesium citrate or magnesium oxide. However, these compounds aren’t always the most efficient for biological processes, and many have difficulty increasing magnesium concentrations in the brain.

Recently, researchers have developed a new magnesium compound that appears more efficient at crossing the blood-brain barrier, and it’s a form of magnesium we’re seeing in some of our favorite supplements, including MagTech. Trademarked as Magtein, magnesium l-threonate has several studies linking it to enhanced memory and brain function. It may even help certain individuals overcome fear-based memories and triggers.

Magtein actually contains less elemental magnesium per dose compared to many other magnesium compounds. Magnesium l-threonate contains magnesium in a form paired with a metabolite of vitamin C. It’s this unique molecular structure that allows the magnesium to more easily cross the blood-brain barrier, increasing free magnesium concentrations in the brain more effectively than other forms.

It’s worth noting that research into magnesium l-threonate is still relatively new, and things like optimal dosage may not yet be known for every user. If you think you may have a mineral deficiency that’s impacting your health, it’s best to speak to a healthcare professional.

For our testers, MagTech, which combines magnesium l-threonate with magnesium glycinate and magnesium taurate, has been their favorite magnesium-focused brain supplement; many also experienced better sleep while taking MagTech. MagTech also forms a base for one of our favorite nootropic stacks for productivity.

We’ll continue testing and reviewing magnesium-based nootropics and supplements as new ones, and potentially new magnesium compounds, come onto the market.

The post What Is Magnesium L-Threonate (and Which Brain Magnesium Is Best)? appeared first on Brain Wiz.

We’re fans of supplements to improve memory recall and learning, but there are many other tips I’ve given to friends to boost their study habits. One of my favorite memory hacks, one I’ve been using since high-school, is listening to music while I study. But not just any music. The Mozart Effect is a term used to describe the positive effect music (specifically Mozart’s) and other classical composers’ can have on learning, reducing stress, and improving sleep patterns.

Listening to music while studying  improves your ability to learn and recall information by improving your mood. Studies show these positive emotions by impact academic performance by changing brain wave states, helping focus concentration, and improving memory. 

While most studies suggest classical music is the best choice for studying, there is some recent evidence suggesting that other types of music, like the score to a favorite movie, can improve mood learning ability to a similar degree.

A simple web search for “study music” will turn up hundreds of results. Start with the tried and true classical route, but feel free to experiment with meditation music, movie scores, ambient music, or even nature sounds. Let us know what works best for you in the comments.

The post Can the Mozart Effect Supercharge Your Learning Through Music? appeared first on Brain Wiz.

How To Do It

The premise is simple. Start by making your To-Do List, and start crossing things off the list using the (10+2)*5 rule.

Wait, what? Allow us to explain

Start with 10 minutes of solid work. Once those 10 minutes are up, take 2 minutes to procrastinate. Visit your favorite site, get some coffee, eat a snack; whatever you do, there is no work allowed. Once those 2 minutes are up, go back to 10 minutes of work. Repeat the cycle for a total of 5 times, and you have exactly an hour of productivity with spaces in between to give your brain a rest.

The Rules

You can get a full description of the rules for this system here, but the most important thing to remember is this: don’t skip any breaks. By taking the time to procrastinate, you force your brain out of inertia and into wanting to get things done.

The End Result

After you’ve put the (10+2)*5 rule to use long enough for your brain to recognize the pattern, you’ll start anticipating both the breaks and the work cycles. And you may (and can) eventually find yourself skipping the break, forging on through your to-do list with increased productivity.

The three numbers can be changed to whatever you like with a bit of experimentation, especially if you want to structure your whole working day around them. The important thing is to maintain the consistency of the break-to-work ratio long enough for your brain to be permanently tricked into wanting to do work.

The post How to Get MORE Done By Procrastinating with the (10+2)*5 Rule appeared first on Brain Wiz.

Holy Basil is an herb that’s been used for centuries in traditional ayurvetic medicine. It contains more than one active molecule, though some of its effects are likely tied to its high ursolic acid content. The compounds ocimarin and ocimumosides may account for much of the anti-stress or adaptogen effects. Holy Basil may also protect the liver against toxin damage, and like some other adaptogens, may help prevent cadmium accumulation/buildup within the body.

Ursolic acid has been linked to several side effects. Research indicates ursolic acid may actually be an anti-fertility agent and could reduce reproductive capability in the short term. Animal studies suggest it may inhibit spermatogenesis, though it has not been tied to long-term damage in the testes. It may also reduce sperm motility.

Optimal and effective dosages of Holy Basil, again, the main form of ursolic acid we’ve been seeing in nootropics, for humans are not presently known to a high degree of scientific accuracy, as most studies have been carried out on testing mice and rats.

As far as adaptogens go, most of the BrainWiz testers prefer Rhodiola rosea and Bacopa monnieri. Rhodiola especially has worked for us in several forms and stacks, and across research literature, relatively few side effects have been observed. (We take a closer look at Rhodiola and its relative lack of side effects here.)

If you experience any side effects from ursolic acid or Holy Basil extract, or if you have a condition that makes you especially sensitive to stimulants, impacts brain function, or causes adverse reactions to medications or supplements, it’s best to seek the advice of a medical professional before beginning any new supplement regime.

Image: By Mokkie (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

The post What Are The Side Effects Of Ursolic Acid? appeared first on Brain Wiz.

In supplement form, rhodiola extract usually contains between 1 and 3% rosavins and 1 and 2% salidrosides, the active compounds as far as the potential benefits listed above. Few side effects have been associated with rhodiola supplementation (up to 400 mg of extract per day), and those that have been noted (below) tend to be rare and relatively mild. It appears the majority of studies have identified few to no negative side effects, though their subject populations are usually small.

More research is needed to determine the frequency of rhodiola’s side effects, if any. Any side effects identified in scientific literature and research tend to be mild and of the type associated with other oral supplements or stimulants: possibly some jitteriness, flushness, trouble sleeping (when taken right before bed), and overstimulation when combined with too much caffeine or taken at too high a dose. Rhodiola may also bind to certain estrogen receptors, and women with a family history of estrogen-sensitive breast cancer may want to consult a physician before use. However, there isn’t much research available on this, and no strong correlation or cause has been linked.

A few simple steps can help ensure users get the most out of rhodiola supplementation while minimizing the chance for side effects:

1. Stick to recommended dosages, normally between ~100 and ~600 mg of extract per day (though some research suggests it’s effective in doses as low as 50 mg). Some research suggests more than that may actually negate the nootropic and anti-stress effects of rhodiola.
2. Take rhodiola or rhodiola-containing supplements in the morning or early afternoon to avoid overstimulation before bedtime (which could lead to difficulty sleeping).
3. When starting rhodiola supplementation, begin small with a partial dosage in order to assess your body’s tolerance.

Rhodiola rosea is one of the most common, effective ingredients in nootropic stacks, and many of our testers enjoy it on its own for its anti-stress and mental endurance benefits.

However, if you experience any adverse side effects from rhodiola or have a condition that makes you especially sensitive to stimulants, impacts brain function, or causes adverse reactions to medications or supplements, it’s best to seek the advice of a medical professional before beginning any new supplement regime.

Image: By Hedwig Storch (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

The post What Are The Side Effects Of Rhodiola Rosea? appeared first on Brain Wiz.

1. Handwrite Your List

Because handwriting involves both visual and motor functions, your brain will hold on to that information longer. When you handwrite your list, you are more likely to remember the tasks you need to accomplish.

2. Buy a Nice and Portable Notepad

Blank paper, ruled or grid, there are a number of To-Do list worthy options out there. A pocket or purse notebook is great on the go, and some doodle pads (the ones artists use) can conveniently fit in a tablet folio, laptop case, or laptop pocket in a backpack. With your list at hand, there are fewer excuses for procrastination, even without WiFi access.

3. Stay Away From Red

Color coding the to-do list is another great way to categorize tasks, but stay away from red. Studies show exposure to the color red has a negative impact on performance and can make some tasks seem more intimidating.

4. Divide It Into Quadrants

Use the Eisenhower matrix for decision making to determine which quadrant each task goes into, and don’t neglect the ever-important NOT To-Do quadrant.

5. Estimate How Much Time It Will Take

This step will both make you accountable and give you future data about how long certain tasks take to accomplish.

6. Take Pleasure In Crossing Off Items

Make a ritual out of crossing things off your list, and enjoy the catharsis.

7. Jumpstart Your Brain

The To-Do list exists to help you accomplish tasks, but it’s not a throw-away exercise. Make sure your brain is primed before you write down the day’s items; a clear head will make a much better and more efficient list with well-prioritized tasks. Consider priming your brain or doing some thought exercises to get the blood flowing before putting pen to paper.

The thing to remember is that practice not only makes perfect, but it also turns making to-do lists into a habit. A well-structured to do list will undoubtedly raise your productivity and efficiency and may even free-up some time in your day.

The post How To Structure The Scientifically Best To-Do List appeared first on Brain Wiz.