Many great sleep supplements have emerged on the market lately.
The supplement I'm talking about in this blog post, moreover, called "Mind:Restore", is not just aimed at improving sleep quality but also cognitive performance.
In fact, Awakened Alchemy has told me the supplement should be paired with their nootropic, Awaken Gold, for the best results.
So Awaken Gold is aimed at the daytime part of the equation for cognitive performance enhancement, and Mind:Restore the nighttime version.
In my previous review of Awaken Gold, I've had quantifiable benefits from the supplement. Will the same be true for Mind:Restore?
Let's find out!
Fortunately, Mind:Restore can also be tested on its own, for enhancing sleep quality and daytime cognitive performance.
So let's talk about my goal in this blog post. I've divided this blog post into different sections:
All of these parts can be read separately or together.
Also, if you want to buy Mind:Restore right away then click THIS link and use discount code FERGUS for 15% off.
Let's start with my personal experience:
I'm almost through my bottle of Mind:Restore, taking it over a longer period of time.
I'll first talk about my subjective experience on this supplement, and later about the objective data I've collected about myself, on this supplement.
Here's what I found:
Overall, I feel really good on this supplement.
The main difference between using Mind:Restore and without using it is that my dreams are much more profound and intense on this supplement.
In general, my sleep is almost always pretty good and has been in the last few years. In fact, I co-wrote an e-book with Alex on how to improve deep sleep quality - and have been improving my sleep for a long time.
It's almost as if I'm lucid dreaming on Mind:Restore. I think the 5-HTP ingredient - which will be reviewed in detail later - is mostly responsible for that outcome. To be more precise, some dreams are extremely intense on Mind:Restore, which is quite a good overall sign.
The data that I've measured during my time on Mind:Restore confirm the picture of improved REM sleep - the sleep stage where most dreams predominate.
I've measured my sleep quality with an Oura Ring over a course of 24 days, alternating between days with Mind:Restore and days without Mind:Restore.
During these days I've measured my deep sleep and REM sleep with the Oura Ring.
Here's some examples of nights I had with Mind:Restore:
So to summarize the data, let's look at the table below:
|Without Mind:Restore:||With Mind:Restore:|
|Deep Sleep Time||1 hour 42 mins||1 hour 39 mins|
|REM Sleep Time||2 hours 5 mins||2 hours 19 mins|
Overall, as you can see, there's not much difference in the total deep sleep I get each night with Mind:Restore. The difference between 1:42 hours and 1:39 hours might just be a coincidence over a total of n=24
REM sleep, however, is significantly increased with Mind:Restore
Keep in mind that this experiment is by no means perfect though. Here's some qualifiers to my experiment:
Like my results? If you're interested in Mind:Restore, follow THIS link and use discount code FERGUS for 15% off.
Additionally, I've done a scientific review of all the ingredients in this sleep stack - let's consider these in full detail:
Below I've reviewed all of the ingredients in Mind:Restore according to the latest medical literature.
In total, Mind:Restore contains 9 carefully-selected ingredients aimed at optimizing sleep quality:
Very interesting choice of ingredients!
I've got somewhat of a love-hate relationship with 5-HTP. 5-HTP mainly affects the serotonin system in the brain (1; 2; 3; 4).
The compound may specifically be contra-indicated in some instances, such as depression, because the increase in serotonin may lower the availability of neurotransmitters such as "dopamine" and "norepinephrine".
But let me first define these complex terms. "Neurotransmitters" are brain-signaling compounds. Dopamine, norepinephrine, and serotonin, are all important neurotransmitters for humans (and many other biological organisms.)
Serotonin is the neurotransmitter that gives you the feeling that "all is well" - a sense of comfort - even though alternative opinions on serotonin also exist (5; 6; 7).
In my personal experience, 5-HTP works tremendously well for me. I am, however, not "serotonin"-dominant because I've got a type-A personality. If you've already got high serotonin levels then you might have another outcome.
I've tested Mind:Restore in other people as well and they reported worse sleep quality, perhaps because their serotonin levels were relatively high too begin with.
Several studies have actually looked at the effects of 5-HTP on sleep quality and some conclude that the ingredient may increase overall sleep quality (81; 82; 83; 84).
What's great about the 75-milligram dosage used by Awakened Alchemy is that it reduces the chances of side-effects considerably. Studies using higher doses, such as 200 or 800 milligrams, frequently result in side-effects such as nausea and even vomiting. 75 milligrams, on the contrary, can be considered relatively safe for most adults.
Verdict: promising ingredient that might improve sleep quality, specifically the REM portion of the night. Dose is optimal.
Lion's Mane is one of the most exciting mushrooms out there right now. In my opinion, Awakened Alchemy has made a great choice including this ingredient for a sleep stack.
Well, Lion's Mane potentially increases the regeneration of nerve cells, found in your brain and spinal cord. Due to aging, your capacity for regeneration goes down over time. Lion's Mane might be one compound that gives you that youthful potential to adapt to change again.
The best part?
Studies actually exist showing that Lion's Mane improves cognitive function:
Those benefits sound definitely good, right?
Verdict: good ingredient that likely affects regeneration of cells in the nervous system. Dose is good. It's very interesting that Awakened Alchemy includes this ingredient in a night-time stack.
Citicoline is another wonderful ingredient and I like that it's added to a sleep stack tremendously.
Well, many people massively under consume choline - a nutrient mainly found in eggs, liver, and soy lecithin.
So why does choline matter? Well, you need choline for creating the "acetylcholine" neurotransmitter (7; 8; 9). Simply put, "acetylcholine" is made from 2 compounds: 1) acetate; 2) choline. You thus need choline for the latter part of the equation.
Without choline your nervous system won't function well - leading to decreased wellbeing and cognitive capacities. Due to aging the acetylcholine system of the brain also start performing more poorly, and hence, the premium version of the choline nutrient supplied by Mind:Restore is a great addition to any sleep stack!
Fortunately, there's also tons of evidence showing that citocoline specifically does improve cognitive performance. Let's look at a few published studies on the use of choline:
The only downside is that study quality supporting most of these conclusions is low as of right now. I'd llike to see a lot more research with human participants to draw definitive conclusions. And yet, most of the research points into the same direction which creates hope that high-quality human studies will see the same outcomes.
Next, several additional studies specifically investigating citicoline usage have also been carried out. Let's consider these studies in more detail:
Fortunately, very high doses of citicoline have also been tested in several studies. The 200-milligram dose used in Mind:Restore can therefore be considered extremely safe.
Verdict: adding citicoline to a sleep stack is a wonderful choice that probably has benefits for many if not most people.
Bacopa Monnieri is another interesting compound that can be found in many nootropic stacks nowadays - with good scientific justification!
Let's look at a couple of studies investigating this compound:
The 150-milligram dose is very decent as well.
Verdict: Bacopa Monnieri has a lot of potential upside for both sleep and cognitive performance. Lower anxiety, memory improvements, and neuroprotection help in both domains!
I've written very extensively about magnesium in the past. In that blog post named "Rethinking Magnesium: Why You're Deficient And Need To Supplement" I make the case that:
Now, with regard to the choice for "magnesium threonate" I don't fully agree with Awakened Alchemy. For now, the "superiority" of this magnesium form has mostly been demonstrated in animal studies (92; 93; 94).
A counterargument against my thesis is that there's no evidence that magnesium threonate doesn't work for humans, specifically brain absorption of the mineral. And yet, therés no reason to believe other forms of magnesium cannot be absorbed by the brain either - you need magnesium for very fundamental processes like ATP production.
Also, a dose of 72 milligrams of elemental magnesium is certainly helpful for lots of people, but might not be enough for those with a significant deficiency. I will give Awakened Alchemy the benefit of the doubt here though, as increasing the magnesium dose entails increasing the number of capsules people have to swallow.
Verdict: very important ingredient, for both cognition and sleep. I'm skeptical whether magnesium threonate is better than other forms, such as magnesium bicarbonate or glycinate.
Theanine is a compound that works perfectly with my physiology. To be more specific, theanine directly influences the "GABA" neurotransmitter system in the brain. That system is mostly involved with feeling relaxed and calm (50; 51).
The calm you get when drinking alcohol, for instance, has to do with one of the GABA receptors. Theanine allows you to relax - although not as strong in its effect - without the downsides of drinking alcohol.
As a result, your overall stress levels and anxiety go down (53; 54; 55).
As a nootropic, theanine also increases brain performance. Processing speed increases, for instance, resulting in quicker reaction times and better focus (56; 57).
It's not hard to imagine why theanine improves sleep quality as well. Why? Well, many people who sleep poorly have racing thoughts before bedtime, preventing them from falling asleep. The 100-milligram dose is also strong enough to have a significant impact.
Verdict: perfect ingredient for a sleep stack. The 100-milligram dose certainly moves the needle into the right direction.
Believe it or not, but zinc deficiency is pretty common (67; 68; 69). 17%+ of this world's population is at risk, in fact!
For young people, pregnant women, and the elderly that risk is even higher. While extremely complex, diets high in plant foods are another risk factor.
Athletes are also at higher risk for zinc losses due to needing more of the mineral and sweating (70; 71; 72).
While speculative, you'll probably also require more zinc if you have a stressful job or lifestyle.
Moreover, there's lots of evidence suggesting zinc plays a major role in maintaining sleep quality (73; 74; 75; 76; 77).
Zinc plays a major role in many processes of the central nervous system, for instance, and co-controls neural activity in the brain. During sleep, neural activity also changes, and hence, it's not difficult to imagine why zinc deficiencies negatively affect sleep, which they do.
Many different "neurotransmitters" - or brain signaling compounds - also depend on zinc. Examples are dopamine, serotonin, adrenaline, and the glutamate system.
Even memory and the emotional center of the brain, the "amygdala", depend on zinc status. Hence, it's not difficult to conceive that your cognition and sleep don't perform optimally without sufficient zinc.
The problem, however, is that more zinc, especially in the long term, is not necessarily better. Zinc stands in a direct relationship to your iron and copper levels, and chronic supplementation of 15 milligrams of zinc picolinate per night might create problems for some people.
For instance, if you're already consuming lots of shellfish and red meats as I am, then more zinc may be counterproductive. A 15-milligram dose of zinc is also quite high and should, ideally, be paired with a 1:10 to 1:15 ratio of copper for better balance.
In the Netherlands, 15 milligrams of zinc equals 150% of the RDA and I'm afraid people will overconsume zinc in relation to other minerals if Mind:Restore is structurally ingested.
Verdict: if I were Awakened Alchemy, I'd lower the zinc dose somewhat due to the risk of mineral imbalances potentially developing over time. Zinc's importance in sleep, however, is certainly demonstrated by the scientific literature.
Why include this specific B-vitamin?
Simple: B6 is very important for nervous system function (58; 59; 60). Several other studies also demonstrate that vitamin B6 affects cognitive performance - even though evidence quality is low (61; 62; 63; 64).
Several other studies also suggest that B6 is essential for high-quality sleep.
The dose used by Awakened Alchemy is great because this vitamin is very hard to overdose (65; 66).
The Pyridoxal-5-Phosphate (P5P) version of B6 also absorbs really well.
Verdict: simple yet effective vitamin B6 may improve sleep quality if you're deficient. Dosage is perfect.
Lastly, there's vitamin B5...
B5 isn't the most interesting vitamin because most people aren't deficient in it.
The vitamin has many different functions (78; 79; 80). B5, or "pantothenic acid", is necessary for overall energy-production, for instance. But so are B-vitamins 1, 2, 3, and so forth, and many different minerals.
Almost all plant and animal foods also contain B5, so there's not a lot of risk for deficiency even if you follow pretty extreme diets such as the carnivore diet or vegan diet.
If I were designing this supplement, I'd have preferred including some high-quality vitamin B2 or folate (B9) because people are more prone to be deficient in those B vitamins.
Nonetheless, there's no risk in including a 30-milligram dose of vitamin B5 in this stack. Why? Well, doses of up to a gram are routinely used in supplements and don't lead to an overdose.
Verdict; I would personally not include this ingredient in a sleep & cognitive performance stack, but, there's also very little risk including it.
I very much like this supplement and it's literally light years ahead of other sleep supplements that I come across every day.
In Mind:Restore, there's a good balance between providing the body with vitamins and minerals, and offering ingredients such as theanine, citicoline, and Lion's Mane that may improve the amount of regeneration you get at night.
From my perspective, Mind:Restore belongs in the top-3 sleep quality stacks on this planet today.
Hence, if you're interested in Mind:Restore, follow THIS link and use discount code FERGUS for 15% off.
This is a post by Bart Wolbers. Bart finished degrees in Physical Therapy (B), Philosophy (BA and MA), Philosophy of Science and Technology (MS - Cum Laude), and Clinical Health Science (MS), and is currently a health consultant at Alexfergus.com.
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