WHAT TO STACK WITH URIDINE FOR MAXIMUM BENEFITS

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1 WHAT TO STACK WITH URIDINE FOR MAXIMUM BENEFITS For many people, the neurotransmitter dopamine is a key factor in success when optimizing mental function. Having steady levels of dopamine in the right areas of the brain is important for maintaining motivation, attention span and supporting the ability to learn. The Growing Epidemic Of Dopamine Imbalance A localized deficiency in dopamine is believed to cause problems such as attention deficit hyperactivity disorder, unipolar depression and even persistent anxiety. On the other hand, an excess of dopamine can lead to severe mood disturbances such as bipolar disorder. Many pharmaceutical drugs exist to treat disorders caused by dopamine imbalance, including the common brands Adderall (amphetamine salts) and Ritalin (Methylphenidate). Standard medications can be beneficial in the short term, but they introduce side effects such as increased blood pressure, overstimulation and withdrawal upon cessation. Plus, these drugs mainly serve to mask the symptoms of the disorders and are not designed to correct the underlying source of the problem. A Proposed Treatment Using Uridine And DHA Supplements Thankfully, recent studies into a common group of organic substances have revealed a method of correcting dopamine imbalance in the long term. All of this research has led to the creation of a nootropic stack with the important genetic factor uridine at its core. The members of the stack are necessary but interchangeable, meaning many different supplements could be used for a particular role in synergy. The basic requirements for this officially unnamed stack (I call it the uridine stack) are as follows:

2 1. Uridine in a bioavailable form (the various forms are covered later) 2. DHA or decosahexaenoic acid, an omega-3 fatty acid 3. A choline source 4. Highly absorbable B vitamins, especially B12 (cobalamin) and B9 (folate) The bioavailable uridine (1) is absolutely necessary for the stack as it serves as the core. Given the research evidence, DHA (2) should also be considered mandatory in order to see benefits from taking the stack. The choline and B vitamins (3, 4) are highly recommended but not absolutely required, as they may increase effectiveness in some individuals but not all. Another possible add-on to the stack is magnesium, which can aid with anxiety and memory function. As mentioned, all four of the base components can be satisfied according to personal preferences. Much of the information contained in this article regarding ingredients and dosing comes from a major thread on Longecity.org, the same place in which the famous CILTEP stack originated. Components Of The Uridine Stack Uridine Uridine is a major component of RNA and a promoter of DNA repair and cell growth. When combined with other members of its eponymous stack, uridine can stabilize dopamine activity at the receptor level as well as encourage healthy levels of nerve growth activity. By itself, uridine cannot be taken as a supplement. It must be ingested as one of two compounded forms in order to cross over into the bloodstream in high enough amounts.

3 The first form is uridine monophosphate (or UMP), which is generally less expensive and can be taken either orally or sublingually. UMP taken sublingually is seven to ten times more potent than taken orally, although some users report a slight burning sensation when taking it in this manner. The standard oral dosage is 250mg. The second form of bioavailable uridine is triacetyluridine (or TAU), which is approximately four to seven times more potent than UMP taken orally. TAU is lipid-soluble, meaning it can only be administered orally and not under the tongue. However, the benefit to this is that TAU absorbs without a problem with food in the stomach, as opposed to UMP where this is questionable. The standard dosage is between 25-50mg. Both forms of uridine can be bought online in the form of powder and sometimes in pre-filled into capsules. A few websites where they can be found are smartpowders.com, superiornutraceuticals.com and of course amazon.com. Jarrow formulas also make capsuled UMP, which can be found in supplement stores outside the web. DHA (Docosahexaenoic Acid) Those taking fish oil may be familiar with DHA because it is one of two major omega-3 fatty acids, which are the desired parts of the oil. DHA is needed in order to create and maintain myelin sheaths on nerve cells, which greatly help in propagating impulses efficiently. Because of this, supplementing DHA can greatly aid in the creation of new nerve connections and ensure that existing ones stay healthy. Getting DHA as a supplement is rather easy, as fish oil typically suffices for this purpose. However, it is generally recommended to get a formulation with a higher ratio of DHA to EPA, as high as 4:1. This is because DHA is more important than EPA for nerve maintenance, yet you don t want to take unnecessary amounts of fish oil and waste money.

4 Fish oil is available in almost all grocery stores and on the internet, and is perhaps the most popular supplement taken. A general recommendation for dosage is between 500mg and a gram of DHA. Vegetarians can opt for flaxseed oil as a source of DHA/omega-3 if needed. Choline Choline is a nutrient that is required to build cell membranes and produce the neurotransmitter acetylcholine. In the uridine stack, choline supplementation helps in the maintenance of nerve cells, similar to what the DHA does. Additionally, choline is thought to have a balancing effect on dopamine systems of the brain, as it counteracts high levels of the neurotransmitter. There are many forms of choline available on the market, all with their own pros and cons. Users on the main uridine Longecity thread mention alpha-gpc at the start, but any type will do. Interestingly, CDP-choline (or citicoline) has an additional effect relevant to the purpose of the stack. In the process of breakdown, one of the metabolites is in fact uridine! This is perhaps one of the reasons why CDP-choline is such an effective supplement, as noted by our recent take on it. A quick breakdown of available choline sources for the stack, from least to most potent: Soy Lecithin, Choline Bitartrate, Choline Citrate, Alpha GPC, and CDP- Choline. Another possible additive is Acetyl L-Carnitine (or ALCAR), which aids in acetylcholine production and could serve as an alternative to other choline supplements for those who are sensitive to the typical options. B Vitamins Because one of the main effects of uridine involves DNA repair, the B vitamin folic acid or folate is used up more quickly since it is required for the process. If you don t get enough folate in your everyday diet, supplementation may be needed in order to see the full benefits of the uridine stack.

5 Vitamin B12 (cobalamin) is also involved in DNA maintenance and may require supplementation. If you choose to take vitamins, it s best to go with forms that are more bioavailable, so you can rest assured that the nutrients are absorbed properly. Methylfolate and methylcobalamin are the active forms of folate and B12, which are superior to inactive form supplements that are far more common. They are not common supplements in stores, although the online sellers Jarrow Formulas and Swanson Vitamins carry these high potency methylated nutrients.