What is a Good Supplement for Brain Health? – Uridine

What is a good supplement for brain health?

Is there a nutrient or substance we can include in our diet that allows our minds to function better? Yes, I believe there is, and it’s called ‘uridine’.

Let’s dig a little deeper and find out what makes uridine so special, shall we?

Uridine is a natural compound found in the cells of virtually every living thing on Earth.  It’s one of the 4 amino acids used for RNA and DNA coding.

Usually the body receives the lion’s share of the uridine we ingest from foods, and very little of it reaches the brain.

It’s for this reason that supplementing with uridine has been found to be very beneficial to cognition, especially with a form of uridine that can easily cross the blood-brain barrier.

Uridine provides significant improvements in focus, memory, attention control, and mood enhancement.

Supplements for ADHD Adults - UMP - Happy Guy Working

Research has also shown that supplementing with uridine results in better learning ability, mental clarity, anxiety relief, and decision making ability.

These characteristics also make uridine very good for managing ADHD symptoms.

So without further ado, let’s take a look at what uridine does, shall we?

What is Uridine? – How does it Work?

I already touched on this briefly, but now I’m going to give you a bit more background information.

Uridine is basically a structural support ingredient, very similar in function to phosphatidylserine (PS) and choline.

It’s one of the 4 amino acids used for RNA and DNA coding, making it absolutely essential for the formation of new cells.

Supplements for ADHD Adults - UMP - Cell Reproduction

It’s so important, in fact, that there’s tons of it in human breast milk.  We also add it to baby formula.

Why?  Because uridine is especially effective at encouraging the growth of brain cells.

In fact, research has shown that supplementing with uridine increases the number of neurons and synapses throughout the brain.

It also facilitates the development of additional connections between neurons so they can ‘speak’ to one another more effectively.

But the good news doesn’t stop there; supplementing with uridine also increases production of the neurotransmitters dopamine and acetylcholine.

All of these effects lead to some pretty impressive bonuses for brain health, which is what we are going to talk about next.

Uridine Increases Brain Power

The advantages of having more brain cells, extra neural connections, and increased levels of neurotransmitters in the brain are very far reaching.

Supplements for ADHD Adults - UMP - Mentally Powered Up

The major pathways that uridine uses to enhance cognition are:

  • Neuroprotection
  • Neurogenesis
  • Neurotransmitter Synthesis
  • Neuroplasticity

When uridine supports the coding process for RNA and DNA, this protects us from genetic damage, and can help prevent cancerous tumors.

The increased density of neurons, along with higher levels of dopamine and acetylcholine naturally lead to more synergy in brain function.

Individuals that have supplemented with uridine often report that learning new things is much easier, they feel calmer, and are able to make quick decisions more easily.

Supplements for ADHD Adults - UMP - Learning New Things in a Business Class

I sometimes find that it can be helpful to categorize this kind of information with a list, so here it is:

  • Enhanced Focus
  • Improved Memory
  • Better Mental Clarity
  • Advanced Learning Ability
  • Elevated Mood
  • Anxiety Relief
  • Faster Decision Making

The great thing about all of these benefits is that they are essentially showcasing the development of more neuroplasticity.

Neuroplasticity is the ability to form new neural pathways in the brain.  It usually stems from new brain cells being formed, and results in a greater ability to shift attention and multitask.

This is awesome if you want to be a superstar at work, but it’s also extremely important if you have ADHD, and want to manage your symptoms.

Supplements for ADHD Adults - UMP - Multitasking at Work

There are other nootropics that can encourage neurogenesis, like lion’s mane mushroom or noopept.

However, uridine is even more effective in this area because it facilitates the growth of neurites between the synapses.

Think of neurites as tiny roots or microfibers connecting neurons so they can share information.

Research has found that issues like concentration, impulse control, and other problems commonly experienced by adults with ADHD improve dramatically with uridine supplementation.

But why?

Supplements for ADHD Adults - UMP - Woman Being Impulsive

In order to understand how the effects of uridine and the symptoms of ADHD relate to each other, I think we need to better understand ADHD itself.

Uridine for ADHD – How does it Help?

Although more research still needs to be conducted in this area, the most popular theory right now is that ADHD is caused by an imbalance in the ‘catecholamine’ group of neurotransmitters:

  • Dopamine
  • Epinephrine
  • Norepinephrine

This is especially true of dopamine and norepinephrine.

People with ADHD typically have less dopamine receptors in their synapses, which reduces its’ effectiveness.

And when the norepinephrine system isn’t working properly, attention control and impulsive behavior can become a problem.

Supplements for ADHD Adults - UMP - Kids Being Impulsive

Overall, if the catecholamines are out of balance, it has negative effects on executive functions like:

  • Attention Control
  • Working Memory
  • Impulse Control
  • Mood
  • Social Behavior

The most common experiences people with ADHD or ADD have is not being able to focus on anything for an extended period of time, forgetfulness, emotional outbursts, depression, and of course, antisocial behavior.

So if you look at the list of problematic areas above, it’s a perfect match; and uridine counteracts all of these symptoms beautifully.

It increases dopamine levels in the hippocampus, which is the emotional center of the brain.  This gives mood a boost, of course, but also helps to regulate our higher functions.

Supplements for ADHD Adults - UMP - Enhanced Cognition

Uridine also improves the health of brain cell membranes, increasing the number of receptors and their sensitivity.

Research has also revealed that taking uridine with omega-3 fatty acids and choline can augment cognitive performance even further, and at lower doses.

This is because the human brain is largely composed of fatty oils, and omega-3 fatty acids account for about 60% of brain mass.

When we ingest omega-3’s, it provides structural support to the formation of new brain cells.

Choline is also extremely important to the health of brain cell membranes, and supplementing with it has been shown to enhance overall brain health.

Supplements for ADHD Adults - UMP - Brain Cells Connected by Neurites

So now that we know that uridine is good for mental performance, and can help with ADHD symptoms, how can we supplement with it for best results?

Uridine Dosage – Recommendations for Best Results

Uridine is available either as a powder or in capsule form.  The powder can be taken by putting it under the tongue for quick absorption.

People that have used uridine this way report that it’s much more effective, and the taste isn’t terrible, so it’s not a bad option.

UMP, or Uridine ‘5 – Monophosphate, is the most common form of uridine used in supplements.  UMP easily crosses the blood-brain barrier, so it’s very efficient.

The recommended dosage is 150-250 mg twice daily, making the total dosage per day 300-500 mg.Supplements for ADHD Adults - UMP - Blue Capsules

Since uridine is naturally occurring in the body, it’s very well tolerated, and adverse side effects are rare.

It’s also worth mentioning that your body has the ability to synthesize uridine from other compounds if necessary.

AND uridine is also commonly found in foods we eat every day.  Beer, beets, broccoli, fish, mushrooms, oats, parsley, and tomatoes are all naturally rich in UMP.

Did I say beer?  Yep.  Beer is actually one of the best known sources of uridine.  Brewer’s yeast has uridine in it as well.

But don’t go chug a 6 pack, and tell everybody it’s good for your brain.

(insert sarcasm here)

Supplements for ADHD Adults - UMP - Beer in a Steiner Mug

That being said, because uridine is a natural compound, it can’t be patented by pharmaceutical companies.

As a result, most of what we know about uridine is based on clinical trials with animals, not humans.

Just to be on the safe side, it is recommended that anyone who is pregnant or breastfeeding not use uridine as a supplement.

Please don’t take more than the recommended dosages either.  You shouldn’t have any issues, but you can’t just take UMP in obscene amounts either.

So what kind of supplements can people take if they want to use uridine to their advantage?

What if you have ADHD or ADD, and you want to experience the synergy possible with uridine supplementation?

I have a few suggestions for you.

Uridine – Final Recommendations

Uridine is needed for RNA and DNA coding.  This makes it essential to all living things.

Supplements for ADHD Adults - UMP - DNA Strands over Matrix Code

Research has revealed that there are many advantages to supplementing with uridine to enhance cognitive performance.

It provides neuroprotection by ensuring cell reproduction can be performed with less risk of mutation, thereby preventing cancerous tumors and other aberrations.

Uridine optimizes thought processes by increasing the number of neurons and synapses in the brain.

It also encourages greater communication between brain cells, which enhances brain function even further.

Improvements in executive function, attention, learning ability, and impulse control all make uridine a wonderful nutrient for managing ADHD symptoms.

Mood is also elevated with uridine, because it increases dopamine levels in the hippocampus; the emotional center of the brain.

This makes uridine a great nootropic for depression.

So what is a good supplement for brain health I can recommend?

Well, in terms of pre-made supplements that can provide the benefits of uridine in a nice, complete package, I would recommend Awaken from Awakened Alchemy.Supplements for ADHD Adults - UMP - Awaken Stock ShotAwaken and Awaken Gold both have uridine in their formulations, but also contain other nootropics that are known to be good for ADHD symptoms and depression.

Tyrosine, for example, is also known to improve ADHD issues by increasing dopamine and norepinephrine levels.

It’s best known for increasing working memory, even under the influence of stress factors.

L-Theanine is also a good example, because it provides focus along with a calming effect.  A lot of the medications that are commonly prescribed for ADHD, like Adderall, are stimulants.

Stimulants often interrupt sleep patterns, or cause anxiety.  About 1 in 3 people with ADHD have trouble sleeping, so Adderall is hardly a perfect solution for them.

L-Theanine actually reduces anxiety and improves sleep because of the way it regulates GABA in the brain.

Supplements for ADHD Adults - UMP - Girl Curled Up Sleeping

Awaken and Awaken Gold both have uridine, L-Theanine, and tyrosine in their formulations.

This makes both of them good supplements for improving brain function, and for managing ADHD symptoms.


All right, that’s about everything I had to share with you about uridine, and uridine ‘5 – monophosphate (UMP).

If you have any questions at all, just post a comment below, and I’ll get right back to you.

In my next article, I’ll be talking about Performance Lab Mind as a basic nootropic supplement, and why it’s so useful for custom stacking.

Until next time,



P.S. – If you or someone you know could benefit from reading this article, please share it with them!

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16 thoughts on “What is a Good Supplement for Brain Health? – Uridine”

  1. Hello Michael,

    I didn’t know uridine was so essential to the survival of our cells, and that we put it in baby formulas. Very interesting!

    How natural are the Awakened Alchemy supplements? Are there any serious side affects?

    I think I could benefit from some extra uridine in my diet to focus better, and get more done throughout the day.

    Thank you for sharing! Really appreciate all the research that must have gone into this article.


    Best wishes

    • Hello Habib,

      Thanks for taking a look at my post. Really appreciate your interest!

      The Awakened Alchemy supplements use ingredients that already exist in the human body. Truth be told, some of them are synthesized in a lab. It’s easier to ensure their purity and effectiveness that way.

      If you’re interested in Awaken or Awaken Gold, I highly recommend you read my review on Awakened Alchemy.

      It has all the information you’ll ever need on both of them for you.

      If you do try Awaken or Awaken Gold, please let me know how it goes for you.

      I’d really like to know what you think.


  2. Hi Michael,

    Thanks for putting together this great article!

    I haven’t heard of Uridine before, so I was interested in reading about all its benefits. I don’t have ADHD, but I could use a supplement to help with focus and attention.

    I’m pleased to read that this is a natural product, as I like to eat healthy, and wouldn’t want to take anything processed. It’s also good to see that you included a list of foods that naturally have uridine in them.

    I’ll make sure I eat more of them in the future!

    Thanks again for this very informative article,


    • Hi Judy,

      Thanks for reading my article, and taking the time to leave a comment.

      I think in the very near future, micronutrients like uridine are going to become mainstream in a lot of health supplements. Our cells are completely dependent on them for survival, and there are so many benefits to adding them to our diet.

      You sound like a very health conscious person, and if you are, I highly recommend you read my other articles on PQQ and PS. I bet you would find them very interesting.

      If you think of any questions later, please post another comment, and I’ll get right back to you.


  3. Thank you so much for this highly informative article, Michael!

    ADHD runs rampant in my family (8 of my cousins and one of my aunts suffer from it), and they all unfortunately resort to pills to help them to focus.

    I would like all of them to be able to get the necessary relief/focus/concentration that they desire through less harmful and addictive means.

    You have given us so many great ways to help with attention deficit disorders that are healthy and non-addictive.

    I have saved your article, and will definitely share it with my friends and family.

    God bless you!

    • Hi C.N.,

      Thank you for reading my post.

      Uridine is one of many possible alternative solutions to prescription drugs, and I’m glad to offer options to people.

      If your cousins and your aunt are interested in knowing more about nootropics to help with their ADHD, they are welcome to read about my article on Tyrosine, or my review on the Awakened Alchemy line of supplements.

      I hope that one day most people will think of nootropics as specialized micronutrients for improved brain function. Kind of like standard multi-vitamin supplements with a focus on brain power.

      Thanks once again for your interest.


  4. Hi Michael,

    Nootropics is a fascinating subject that interests me, and it’s the reason I found your page. I’m aware of the benefits of Choline, but not Uridine. I learned lots of new stuff by reading this very informative article.

    The only thing that concerns me slightly is that the chemicals we need for brain health do appear in nature, and can be consumed through what we eat. Therefore, if we do maintain a healthy diet, wouldn’t we be getting adequate amounts of what is needed anyway?

    Could supplementing with specific natural chemicals overstimulate the parts of the brain we simply want to work at full potential?

    Thanks for sharing.


    • Hi Ray,

      Thanks for visiting my site, and your interest in nootropics.

      In answer to your question, we do receive enough of these natural micronutrients from our diet to survive, but we need to supplement with them to see benefits to brain health.

      If you’ll recall, one of the first things I mention in the article is that uridine is common in many of the foods we eat, but very little of it reaches the brain.

      There is the possibility of adverse effects if we supplement with these nutrients too much, but you would have to take obscene amounts, and even then I think the side effects would be pretty minor.

      I hope that answers your questions, but if you think of any others later, just give me a holler!


  5. Hey Michael,

    Studying the health of human cells, especially the brain cells, can be very interesting.

    This is actually the first time I’m reading about Uridine, and I think it’s a very good supplement that’ll help the brain be more active.

    The issue of concentration affects a lot of people, so I am thinking it’s good to raise awareness about these kinds of nutrients for ADHD symptoms.

    Thanks for putting this post together!


    • Hi Maurey,

      Thanks for your interest in uridine as a nootropic.  Glad you visited my site.

      If you would like to know more about nootropics for attention and concentration, you should read my article on the best nootropics for ADHD.

      Please share this article with friends if you think it might be of interest to them, and leave another comment if you have any questions.


  6. Hello Michael,

    Very well written article.

    I didn’t know anything about Uridine, as I always thought ADHD was just one kind, and one kind only.

    I also learned that people with ADHD usually have less dopamine receptors from here, and I have heard it is just genes from parents.

    Thank you for recommending some possible solutions as well, such as the powders and supplements you mentioned.

    Keep up the good work!


    • Hey Thabo,

      Thanks so much for leaving a comment. Really appreciate it.

      Yes, the severity of people’s symptoms with ADHD can vary widely. In fact, for some people, nootropics are too mild to be effective enough. If someone has the hyperactive form of ADHD, then Ritalin or some similar prescription medication may be the only viable solution.

      However, if they have the inattentive type of ADHD, or ADD, they can think about using nootropics as an alternative to prescription medications.

      If you know anyone with ADHD, and think this article could help them, please share it!

      Sharing is caring, after all!


  7. Hello Michael,

    What a nice post you wrote! I really enjoyed reading it, so I decided I had to leave a comment here to say thank you.

    Actually, I was looking for information about supplements for ADHD adults, and when I landed on your website and read this article, it answered all my questions in detail.

    It was exactly what I wanted to know.

    I’m happy that you’ve decided to write about this topic and share it with others. It’s very useful post in my opinion, and can definitely be used as a great source for everyone who is interested to know more about uridine as a nootropic.

    I will definitely come back to your site again. Keep up the good work! 🙂



    • Hey Ali,

      Thanks for visiting my site, and giving my article on uridine a read through.

      I’m glad you found it informative, and I would encourage you to read my article on Mind Lab Pro as well. You’ll enjoy it.

      If you think of any questions later, please post another comment, and I’ll get right back to you.


  8. Thank you so much for this informative post!

    I have a friend who has ADHD, so I will share this information with her.

    I am passionate about getting everything I need from my food. What would be the alternative food to this supplement? Could they eat oily fish and get the same effects?

    Thank you!

    • Hi Catherine,

      Thanks for reading my post.

      The ingredients in Performance Lab Mind are highly concentrated. It’s unlikely that you could receive benefits even remotely close to what this supplement can provide simply from eating a better diet.

      However, if I were to choose one natural nootropic to take on it’s own for better cognition, I think it would be Lion’s Mane Mushroom. It encourages accelerated reproduction of brain cells, and this leads to better brain health in general.

      It’s also a natural food that you can grow almost anywhere. There are websites that sell kits to grow your own Lion’s Mane at home.

      Please feel free to use the social buttons on this site to share my post with your friend. I hope she enjoys reading it.



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