Per the National Institutes of Health, nootropics, or ‘smart drugs,’ enhance cognition, learning, and memory, particularly in compromised situations.
This list includes nootropics, their benefits, and supporting studies.
Although these supplements may have benefits, they may also have potential adverse effects. Before starting any nootropic program, see a healthcare practitioner to ensure it meets your needs and avoid potential problems with medications or previous disorders.
Nootropics, or cognitive-enhancing supplements, can support mental focus, clarity, and cognitive function during workouts. Look for ingredients like caffeine, L-theanine, alpha-GPC, or adaptogenic herbs such as rhodiola rosea or bacopa monnieri.
Acetyl-L-carnitine, an amino acid derivative, is essential for energy synthesis in brain mitochondria. It may enhance cognition, reduce mental tiredness, and safeguard against age-related brain degeneration.
Alpha GPC, a natural brain component, can be used as a supplement to boost choline levels. It synthesizes acetylcholine, a crucial neurotransmitter for memory, learning, and cognitive function. A typical dosage is between 200 to 600 mg per day.
Alpinia galanga, a ginger/turmeric plant, has been utilized in Ayurvedic and Chinese medicine from 500 C.E. for its rhizome. Alpinia is long recognized for its stimulant, microbiological, and anti-inflammatory qualities. Recent research reveals this plant may boost energy, focus, and attentiveness.
Ashwagandha, an adaptogenic plant, has supported mental and physical resilience in traditional Ayurvedic treatment for generations. It can relieve stress and anxiety and enhance cognitive function.
Bacopa monnieri is an herb known for its memory-enhancing properties. It's often included in nootropic formulas for its ability to support cognitive function and reduce anxiety. A typical dose ranges from 300 to 600 mg per day.
Choline is present in eggs, whole grains, and other foods. In a study by The American Journal of Clinical Nutrition, increasing choline consumption was linked to improved cognitive performance.
Coffea arabica is the complete fruit. Despite being considered a wasteful by-product, coffee fruit is increasingly recognized for its antioxidant content and potential health benefits, particularly in cognitive function.
Creatine, primarily present in meat and fish, is essential for energy metabolism. Numerous studies indicate that creatine supplementation enhances cognitive performance, particularly in short-term memory and fast thinking activities
Curcumin, the main ingredient in turmeric, exhibits antioxidant and anti-inflammatory activities. Research indicates that it can improve brain health by lowering inflammation and oxidative stress, hindering cognitive decline
DMAE, found in small amounts in the brain, is thought to be a precursor of the neurotransmitter acetylcholine. Used as a supplement to enhance memory, focus, and cognition.
Ginkgo biloba, an old tree species, has been used in traditional medicine to enhance memory and cognition. It is thought to increase cerebral blood flow and function as an antioxidant.
Huperzine A is an extract from Huperzia serrata Chinese club moss inhibits the acetylcholinesterase enzyme, raising acetylcholine levels, which are crucial for memory and learning. A typical dosage is around 100-200 mcg per day.
Lion's mane mushroom is a rare fungus with possible cognitive-enhancing effects. Research indicates that it helps produce nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF), which aid neuron growth, survival, and plasticity. Benefits include enhanced memory, focus, and cognitive function.
L-theanine, an amino acid found in green tea, is known for its calming effects on the brain. It can promote relaxation without causing drowsiness, making it an excellent supplement for improving focus and reducing stress. The typical dosage ranges from 100 mg to 200 mg per day.
L-Tyrosine is an amino acid that can improve cognitive performance, especially under stressful conditions. The recommended dosage is usually between 200 mg to 500 mg per day.
Magnesium L-threonate is specially formulated to pass the blood-brain barrier and is extremely bioavailable. Evidence suggests it boosts brain magnesium levels, enhances synaptic plasticity, and enhances cognitive performance.
N-Acetyl cysteine (NAC) is an antioxidant that safeguards brain cells from oxidative damage. NAC boosts glutathione levels, a vital antioxidant for brain function.
Omega-3 fatty acids are essential for brain health. This is especially true for EPA and DHA. They are crucial for neuronal function, cell membrane fluidity, and neurotransmission. They offer benefits such as enhanced memory, learning, and cognitive function, reduced inflammation, and protection against cognitive decline.
Phosphatidylserine is a phospholipid that supports brain health and may improve memory and cognition. A standard dosage is 50-100 mg per day.
Pterostilbene is a compound related to resveratrol, known for its antioxidant properties and potential cognitive benefits. The dosage can range from 50 mcg to 100 mcg per day.
Resveratrol, a polyphenol present in red wine, grapes, and berries, may have neuroprotective properties. It may improve memory and cognitive function by acting as an antioxidant and lowering oxidative stress
Rhodiola rosea can improve mental and physical performance during stressful situations. Research suggests that it can boost brain resilience, reduce mental fatigue, and enhance mood.
Sulforaphane, a chemical present in cruciferous vegetables including broccoli, brussels sprouts, and kale, The antioxidant and anti-inflammatory characteristics of this substance can improve brain function by lowering oxidative stress and inflammation.
Uridine monophosphate is essential for neuronal membrane formation and neurotransmitter generation. Research suggests that it may enhance cognitive function, notably in learning and memory.
5-HTP, a natural amino acid, is a precursor of serotonin, a neurotransmitter that regulates mood, sleep, and hunger. Supplementing with 5-HTP may enhance mood and lessen stress.