Awakened Alchemy Mind:Restore Review: Next-Gen Sleep Supplement?

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:

1. First, I talk about my subjective experience taking this supplement, including some n=1 measurements
2. Next, I take a deep dive into the science of all 9 ingredients included in Mind:Restore
3. Lastly, I conclude that Mind:Restore may be a worthwhile sleep & cognitive performance stack to try out, in part, due to it's simplicity and building on the basics.

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:

 

My Personal Experience Taking Mind:Restore

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:

 

My Experience From A Subjective, Feeling Level

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.

 

Quantified Data And Results

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:

And:

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:

1. This was no double-blind trial where I didn't know whether I took Mind:Restore or not. Hence, a placebo effect could very well play a role. Nevertheless, many of the ingredients have also been tested in randomized controlled trials so they'll almost certainly do have an effect.
2. The supplement works well for my unique biology. Whether you get the same results doesn't necessarily follow from my effects though! You, for instance, might get an uptick in deep sleep while not getting any REM sleep benefits simply because you're missing out on magnesium or certain B-vitamins.
3. While speculating, I'm assuming that quantity of REM sleep isn't the only factor in play here. During days where I took Mind:Restore, the intensity of my dreams was dramatically increased, a variable that's impossible to measure with an Oura ring. Hence, I believe that from a qualitative perspective, sleep quality might be improved more than the numbers let on with this experiment.
4. I took a long time to fully test this supplement, using Mind:Restore over a spring, summer, and now fall period. I've gotten pretty consistent results over that time.
5. I've always taken the maximum 3-caps dose that's aimed at deeper sleep. Doses of 1-2 caps are also suggested by Awakened Alchemy for winding down before bedtime but I haven't tested that.
6. I haven't really tested cognitive performance benefits even though the product is advertised for such purposes. However, with improved sleep quality benefits in that area can almost certainly be deduced. Improved sleep always improves my scores on cognitive tests.

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:

 

Scientific Review Of Ingredients

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:

 

1. 5-HTP, 75 milligrams (mg)

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.

 

2. Lion's Mane Mushroom Extract, 30% Beta-Glucans, 500 mg

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.

Why?

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:

• It's probable that Lion's Mane (Hericium Erinaceus) has positive effects on nerve regeneration (85; 86; 87). Right now, only animal studies confirm these results, unfortunately. Nonetheless, it's likely that results will be found in humans as well, with better research. Overall, nerve regeneration is very important because a healthy and well-functioning nervous system is foundational for good sleep and cognitive performance.
• Other studies also show increases in cognitive performance (88; 89; 90; 91). The problem is that most of these studies either use animals or those who don't have high cognitive performance beforehand. In other words, it's not clear whether lion's mane has cognitive performance benefits for healthy people.

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.

 

3. CDP-Choline Citicoline, 200 mg

Citicoline is another wonderful ingredient and I like that it's added to a sleep stack tremendously.

Why?

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:

 

1. Enchanced "executive function". Executive function are higher-order brain functions, such as working memory, controlling your impulses, attention, outside the box thinking and cognitive flexibility, and planning (10; 11; 12). For instance, "working memory" denotes your ability to keep several pieces of information in your mind at the same time. An example of working memory would be remembering a shopping-list of 10 different items your partner or friend gives you. 
2. Long-term memory. With better long-term memory you improve your capacity to store new information and also to access previously created units of information. Remembering names of people you meet is one example of a long-term memory function (13; 14; 15; 16). 
3. "LTP" or "Long-term potentiation". LTP signifies your ability to strengthen the connection between different nervous system cells (17; 18; 19). Your overall learning ability greatly depends on LTP

 

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:

 

• With citicoline, your overall "processing speed" (thining speed of the brain), ability to focus, as well as overall motor function, improves (20). That effect was demonstrated in a study with young males, a population category which is hardest to find cognitive-enhancement effects in because their baseline is very close to a perfect state of health.
• Focus, overall learning ability, and response times (related to "processing speed" once again were enhanced in another study (21; 30). Additional research shows improvements in verbal learning, memory, and executive function in young people who score low at baseline. So if you're already a cognitive champion you've got less to gain from citicoline.
• Older people experienced long-term memory improvements after taking citicoline  (22).
• Some indications exist that citicoline may protect nervous system cells. That benefit might be beneficial in helping prevent or counter brain diseases like Alzheimer's (23; 24; 25). Not all studies agree on this conclusion though. 
• Other studies prove that citicoline is at least somewhat neuroprotective (26; 27). Those neuroprotective effects may be beneficial to counter again, not just performance.
• Some animal studies even suggest citicoline counters cognitive impairment (28; 29).
• Energy-product may be increased by citocoline, specifically because the nutrient is so essential for acetylcholine production (32; 33). A lot more research is needed here though!
• Lastly, risk for several mental health conditions might go down with adequate citicoline consumption. Depression and anxiety are two examples (34; 35; 36; 37). 

 

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.

 

 

4. Bacogzine® Standardized Bacopa Monnieri Extract, 150 mg

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:

 

• Bacopa enhances your long-term memory (38; 39; 40; 41; 42). Improved long-term memory entails that information is more easily stored in your brain and that any effort at learning new things exponentially pay off. The best thing about this benefit is that it's even applicable to young people!
• Potentially decreases anxiety (43; 44). Many people cannot sleep due to excess anxiety. Lowering anxiety - especially the "will I sleep good tonight" insomniac anxiety - can be a very welcome addition to any sleep stack!
• Increases processing speed (45; 46). Self-explanatory: just like a quicker personal computer performs better, the same is true for your brain. The more actions you can perform in any unit of time, the greater overall cognitive performance.
• Might be neuroprotective (47; 48; 49). Specifically, Bacopa Monnieri might act as an "antioxidant". Due to energy production, free radicals are produced in the human body. Excess free radicals damage tissues though, and their neutralization by antioxidants may protect your nervous system cells from damage and aging. This benefit is mostly speculative at this time, however.

 

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!

 

5. Magtein Magnesium Threonate, 900 mg (72 mg elemental)

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:

• Many people are magnesium deficient nowadays
• A changing high-stress lifestyle is responsible for increased magnesium requirements
• Traditional methods of ingesting magnesium through the skin, such as bathing in nature, are no longer systematically used by humans
• Soils also have lower magnesium content than, for instance, 100 years ago. Different agricultural techniques - such as fertilization - are responsible for that change
• You need high-quality magnesium for optimal sleep quality, feeling good overall, decreasing and preventing anxiety, energy-production, and more. Without magnesium, your sleep suffers.

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. 

 

 

6. L-Theanine, 100 mg

Another winner!

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.

 

 

7. Zinc Picolinate, 15 mg

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.

 

8. Pyridoxal-5-Phosphate (Vitamin B₆), 5 mg

Vitamin B6...

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.

 

9. D-Calcium-Pantothenate, 30 mg

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.

 

 

My Overall Assessment Of The Formula

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.

 

 

Finishing Thoughts: Simple Yet Effective