65
SCORE
Uridine monophosphate (UMP)
Cognition · Brain health · Mood
Tier 2 — Promising
What it is
A nucleoside precursor that supports brain phospholipid synthesis via the CDP-choline pathway. Most studied in combination with omega-3 DHA and choline (the Wurtman cocktail), where it enhances synaptic membrane synthesis and neurite outgrowth. Human trials show modest cognitive improvements in elderly populations. Animal data demonstrates enhanced dopaminergic signalling. The synergistic effect with DHA is better evidenced than standalone supplementation.
Efficacy
3/5
Safety
5/5
Research
2/5
Onset
2/5
Cost
3/5
Drug-int.
4/5
Dose
500–1,000 mg/day on an empty stomach
Time of day & tips
Most effective stacked with DHA-rich fish oil and choline; take morning or early afternoon
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