Increased neural activity, whether due to intense studying or processing subliminals, depletes neurochemicals, acetylcholine in this case… focusing on goals has no bearing on this whatsoever. Brains are electrochemical, and they need to be be taken care of that way.
Agreed re: sugar… but chemistry is chemistry. If you’ve got scurvy, you don’t need goals, you need ascorbic acid. Brains aren’t really any different.
Dose depends on several factors, including your body mass & metabolism, and how much of a deficiency you are accruing. When I started, I needed 4g to keep headaches away. Now, 2g is sufficient most of the time. Actual active ingredient dosing on supplement labels makes it nice and easy… with 600mg dosing, 3 will get you 1800mg, and 4 will get you 2400mg… if you’re deficient, I’d go with 4, then drop down after a bit to see how that works. Just make sure it’s 600mg of active ingredient and not 600mg for the supplement itself… this is very common with cheaper fish oil supplements… they may say 1g on the bottle, but the actual amounts of DHA & EPA are often 100mg or less, meaning most of the 1g is filler.
That’s why I said not to be undernourished. Eat a balanced diet and get plenty of water and you shouldn’t need extreme measures. I’m well-aware of things like choline and electrolytes, but they tend to distract from the more important issues of the mind.
A headache can be caused by lack of hydration, but it can also be caused by contradicting desires or fears or unresolved concerns.
Fortunately, I have Choline Bitartrate at home, took 900mg, feel better but still slightly heavy feeling is in my brain.
Ordered Electrolytes, Choline Bitartrate powder and going to order Alpha GPC, so I am trying to figure out how much should I be taking from which one.
Just to find out my dose, how much do you weigh?
currently about 180lbs, at 6’3".
or, a bit over 80kg at 190cm.
Ok I am only 70kg and 170cm so I need less, thanks.
But you know there are many red genes in a report and you never know for sure what is responsible for what.
And I actually tried Alpha GPC in the past and was just tired from it. Also tried Lecithin. But never made a link between headaches and acetylcholine.
For sure, there isn’t always a way to know what correlates to what, but it’s interesting to see the correlation when you do find it. 
For some context, I’ve been an engineer/CTO in the biotech sector for 10+ years so I spend quite a bit of time immersed in this stuff… multiple articles authored, and more than a few patents… For the past 2 years I’ve been working directly with receptor site modulation effects. Life is chemistry and chemistry is physics…
Seems like you are a very knowledgeable and wise guy 
My wife would agree with the “wiseguy” part. 
I like to think every so often I have something helpful to share, so I hope choline supplementation helps with your headaches!
I understand that this is all related to brain.
Any other tips for getting brain better?
Already taking gotu kola and Omega 3, although tried only DHA for some time but came back to classic Omega 3.
Also NMN, Rhodiola as adaptogen and from time to time either Panax ginseng or Gynostemma and have many many supplements in my closet.
I’m a big fan of nootropics, but they are getting increasingly hard to find… inflammation control is key, so a good dose of high-quality HDA/EPA fish oil is a solid foundation, as well as curcumin.
Gut health is intrinsically related to brain function as well, as most of the neurotransmitters are manufactured in the gut. David Perlmutter’s books on brain health are very good reading for this, as is anything by William Davis on the topic of gut health… his work with L. Reuteri yogurt is fascinating, and it’s very easy to make in an Instant Pot…
Check out the book Nutrient Power by William Walsh, it’s the best intro I’ve ever found about neuro functioning and nutrition… the section on behavioral changes with zinc/copper regulation alone makes the book worth the read. Absolutely fascinating.
On the tech side, properly implemented neurofeedback brain training is pretty effective, and daily meditation has some very well documented effects. Emily Fletcher and Dawson Church are my recommended authors on that topic.
I have very good mental clarity in a ketogenic state, but I feel better overall on a low carb/high protein diet rather than a keto diet, so take that as you wish.
Or even for sleep. Tried many things, and right now doing tart cherry and glycine occasionally.
Tried many things like Lemon balms, a few different forms of magnesium, a few blends, ashwagandha, etc.
Have a tracker but with subliminal and these kinds of stuff it is always hard to measure because sometimes your sleep is off because of subs sometimes because of supplements but you never know for sure which case is it. It can be also because of both.
My top ones have been NAC and ALCAR (acetyl l-carnitine), but then also arginine and niacin.
Some of those you might not initially think of, but its about circulation and energy generation too.
The best sleep I ever had was while using a supplement called U-Dream, but it allegedly had traces of a substance chemically similar to Zopiclone in it (aka the actual active ingredient haha) so was pulled from the market… now I do 1.5g of magnesium, 1.8g of gaba, and 10mg of melatonin as my sleep stack…
This is a tough one because you should not take it after a workout because you need a small inflammation in order to grow. And in my gene report is that I should avoid curcumin but I have never seen anything bad happen to me from food or supplements with curcumin.
I was taking copper for some time, and actually was a lil bit scared after reading about copper toxicity. Also have been taking zinc but one do not want to have an imbalance of Zinc/Copper ratio. So for copper, I actually eat quite a lot of chocolate and I do not have classic milk one but either raw cocoa powder or 85% - 90% dark chocolate. For zinc, it is seafood, not only fish.
Tried several different probiotics I think I have had always stomach cramps from them so I am ok with yogurts which I eat almost every day.
Actually, I have tried neurofeedback. Hard to say what it did to me but frankly I did not see any obvious effects but who knows, maybe it helped somehow inside my brain.
Tried Ketogenic, and Carnivore but right now I am just trying to eat healthy not restricting carbohydrates.
I have read about melatonin and honestly tried a few dosages. The higher I go the worse it is.
Rn I have 1mg and when I take it I can fall asleep easily (I am not saying that I have a problem with falling asleep, but sometimes have too much energy and just wanna go to sleep because of the time I used to)
But the morning after I took it I am somehow more groggy and my deep sleep is also somehow off, like less deep sleep than I usually have.
But hey, everyone is different.
