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What are Nootropics?

Understanding Cognitive Health

Nutrients Needed for Cognitive Function

Understanding Cognitive Health Supplements

Nootropics: Enhancing Cognitive Performance

Popular Nootropics for Brain Health

Other Effects of Nootropics

Choosing and Using Cognitive Health Supplements

End Note

Cognitive health is the overall health of our cognitive functions, which are our mental actions or processes like memory, attention, perception, problem-solving and decision-making abilities. It’s an incredibly important aspect of our everyday lives, but, as we age, these abilities tend to decline.

It’s no wonder, then, that there is growing interest in cognitive health and memory enhancement. Part of this is simply educating ourselves about our brain functions and the factors that contribute to our health, but also learning whether there is anything we can do to improve our cognitive function.

This is where supplements come in. Vitamins and minerals play multiple functions within our bodies to maintain brain health, but there has been some promising research on a range of cognitive supplements, also known as nootropics, that can help our brains as we get older.

This guide will provide comprehensive information about various cognitive supplements, their effectiveness and safety considerations, so you’re well informed before incorporating them into your longevity regime.

Understanding Cognitive Health

What is Cognitive Health?

Cognitive health is an essential part of our ability to adapt and navigate through our lives as it allows us to learn, think, reason, communicate and process information. Healthy cognitive function allows us to retain and recall information, focus on tasks, make informed decisions and solve problems efficiently, and it even helps us regulate our emotions and manage stress.

Some groups of people naturally have stronger or weaker cognitive abilities. For example, research on individuals with high-functioning autism suggests that they have average to high-average visual-motor skills, while their socially related abilities are limited, in the borderline to extremely low range. In the wider population, this could include people with great verbal reasoning, academic achievements in reading, writing and maths or even organising travel items in a suitcase.

Factors Affecting Cognitive Health

There is a range of factors that influence cognitive health throughout the course of our lives. Some of these are ones we cannot change, but others can be changed through lifestyle choices and interventions.

Genetics

There are certain genetic conditions that can increase the risk of cognitive decline, including neurodegenerative diseases like Alzheimer’s’ disease. This doesn’t determine one’s cognitive health entirely, as the other factors also play a crucial role.

Age

Our cognitive functions tend to decline naturally as we age, including processing information slower, having a shorter attention span and our memory not being as great as it used to be. Lifestyle factors and cognitive stimulation can help maintain cognitive health in older adults.

Nutrition for Brain Health

A balanced diet rich in brain-boosting nutrients can significantly contribute to cognitive function. Make sure to eat plenty of antioxidant-rich foods; berries like blueberries and strawberries are packed with antioxidants that may protect brain cells from oxidative stress. Dark leafy greens like spinach and kale are also high in vitamins and minerals that support brain health.

Make sure you’re consuming enough omega-3 fatty acids, too, as fatty fish like salmon and mackerel are rich in EPA and DHA, both of which are essential for brain structure and function. Flaxseeds, chia seeds and walnuts are plant-based sources of alpha-linolenic acid (ALA), a precursor to omega-3s.

You might even want to consider meal planning to ensure you’re consuming nutrient-dense meals for cognitive function. The Mediterranean diet is also known to be one of the best diets for longevity and health as it includes plenty of brain health foods like whole grains, fruits, vegetables, seafood, beans and nuts.

Examples of meal ideas could be:

• Breakfast: Oatmeal topped with mixed berries and walnuts.
• Lunch: Grilled salmon salad with spinach, avocado, and olive oil dressing.
• Snack: Greek yogurt with a sprinkle of flaxseeds.
• Dinner: Quinoa stir-fry with colourful vegetables and tofu.

Physical Activity

You always hear about it, but exercise is another way to maintain brain health. Regular exercise promotes cognitive health through various mechanisms, such as:

• Increased Blood Flow: Exercise boosts blood flow to the brain, delivering oxygen and nutrients.
• Neurotrophic Factors: Physical activity stimulates the release of brain-derived neurotrophic factor (BDNF), crucial for neuron growth and function.
• ReducedInflammation: Exercise may help lower chronic inflammation that can impact brain health.

Some example exercise routines could be:

• Aerobic Activities: Brisk walking, jogging, cycling.
• Strength Training: Weightlifting, bodyweight exercises.
• Mind-Body Practices: Yoga, tai chi for both physical and mental well-being.

Sleep's Role in Memory Consolidation

Quality sleep is essential for our memory and for cognitive performance. One reason is because the brain cycles through different sleep stages, with deep sleep being vital for memory retention. For this reason, aim to maintain a consistent sleep schedule and create a comfortable sleep environment, one that’s dark, quiet and cool. Limit screen time before you head to bed and avoid heavy meals, caffeine and alcohol close to bedtime.

Stress Management and CognitiveWell-being

Chronic stress can impair cognitive function, hence why many of the nootropics listed in this guide are also stress relievers, but stress reduction techniques can also help:

• Mindfulness Meditation: Focus on the present moment, reducing stress and promoting mental clarity. Apps like Headspace, Aura and Calm can help.
• Deep Breathing: Help calm the nervous system with deep, controlled breaths.
• Progressive Muscle Relaxation: Gradually relax different muscle groups to release tension.

Those who have access to nature and parkland see higher cognitive function than those who do not, so perhaps head outside to help yourself de-stress.

Learning and Skill Development

Engaging in continuous learning is another way to support cognitive longevity in two main ways:

• Neuroplasticity: Learning aids the brain's ability to adapt and form new connections.
• Skill Acquisition: Learning an instrument, a new language or a craft challenges the brain and enhances cognitive function.

As you age, you can increase your brain’s cognitive capabilities by continuously using different areas of your brain. For example, word games, crosswords, Sudoku, video games, puzzles, chess and card games can stimulate cognitive functions, no matter whether you’re in your peak and going to the gym constantly or are in retirement and enjoying time with your family.

Think of your cognitive functions as ‘use it or lose it.’ A study of 678 Catholic nuns tested this, where they were regularly examined from age 75 onward, along with their post-mortem brains. It was found that their regular engagement in cognitively challenging activities, like reading, writing and memorising rules and rituals, helped preserve their cognitive ability in their later life, despite the presence of Alzheimer’s disease changes. This suggests that, while also maintaining cognitive health, regular, challenging cognitive activities can be considered a neuro protective. The study also suggested that positive emotions might be neuro-protective, contributing to brain health and longevity.

Nutrients Needed for Cognitive Function

The prevention of deficiencies in a variety of vitamins and minerals can help support our cognitive processes. These include:

Iodine: Iodine is essential for brain development during specific periods, especially childhood and pregnancy. Iodine deficiency is the main cause of brain damage in childhood as it causes impaired cognitive and motor development, affecting children’s’ performance at school. As adults, it can affect productivity and even the ability to find a job. Iodised table salt is an easy way to prevent iodine deficiency. It’s also found in canned salmon, bread, oysters, snapper, seaweed, eggs and milk.

Zinc: Needed for enhancing our memory and thinking ability, and it also strengthens our immune system and cell growth. Naturally found in foods like pumpkin seeds, dark chocolate, potatoes, lamb and seafood.

Iron: Ironis needed for many processes in the brain, including myelin generation, mitochondrial functions, synthesis of ATP and DNA and the movement of neurotransmitters. In children, an iron deficiency can cause poor cognitive-motor development and emotional behavioural problems. It also can cause cognitive impairments like attention span, intelligence and sensory perception functions.

Magnesium: Magnesium is needed throughout our bodies, including for our brain cells, for the normal function of neurons and to help regulate neurotransmitters, the chemical messengers that help the brain communicate with the rest of the body. Two of these, glutamine and gamma-aminobutyric acid (GABA), are dependent on magnesium. Low levels of magnesium can contribute to inflammation and migraines, and an increased intake could help reduce the risk of dementia.

Further Reading:The different forms of magnesium and their benefits

B vitamins: B vitamins play a crucial role in maintaining optimal cognitive function and memory. These eight water-soluble vitamins are some of the best brain health vitamins as they are vital for cell function, acting as coenzymes in many of our enzymatic reactions. They are needed for brain functions like energy production, DNA and RNA synthesis and repair and the creation of neurotransmitters and signalling molecules.

Definition: Myelin is the protective sheath surrounding nerve fibres, enabling efficient communication between neurons and fast and accurate signal transmission, impacting memory, learning and overall cognitive processing.

Vitamin B12 (cobalamin) plays a critical role in the synthesis of myelin, while vitamin B1 (Thiamine) is essential for the creation of fatty acids, steroids, nucleic acids and aromatic amino acids, which are needed for a number of neurotransmitters and other proteins. Vitamin B9 (Folic Acid) is needed to maintain lipids, which affects brain function, and insufficient folate levels can lead to neurological disorders such as depression, dementia, fatigue and cognitive decline. Foods high in B vitamins include salmon, leafy greens, liver, eggs, milk, beef, oysters, legumes, chicken and yoghurt.

Vitamin D: Vitamin D aids in cell development, neurogenesis, neuroprotection, detoxification, immune function and reduced inflammation. One of the best vitamins for brain health, vitamin D helps our brain cells produce mood-regulating neurotransmitters, like dopamine and serotonin. The vitamin D receptor in our brain also helps in complex planning, processing and formation of new memories. Low vitamin D levels are associated with poor cognitive functions, which is concerning since vitamin D deficiency is a major global health challenge. Found in trout, salmon, liver, milk and eggs.

Vitamin K: A fat-soluble vitamin needed for forming sphingolipids, vitamin K is a fat that’s densely packed into brain cells. Some studies in older adults have found a higher vitamin K intake may boost memory and cognitive function. Found in green vegetables like Brussels sprouts and broccoli, with more than 100 per cent of the recommended daily intake (RDI) obtained in 1 cup or 160g of cooked broccoli.

Vitamin E: This is an essential fat-soluble vitamin and antioxidant that prevents the creation of lipid oxidation chain reactions, which may affect polyunsaturated fatty acids in the cell membrane. It can help prevent or decelerate cognitive decline and boost memory as our brain ages. Vitamin E is found in nuts, seeds, avocado, tofu and leafy green vegetables.

Vitamin C: This vitamin is a key factor in preventing mental decline, with high levels of vitamin C linked to improvements in tasks involving focus, memory, attention and decision speed. It’s, therefore, one of the best supplements for focus and concentration. It’s also an antioxidant that helps fight off free radicals that can damage brain cells and may protect against conditions like depression, anxiety, schizophrenia and Alzheimer’s disease. You can get almost all the vitamin C you need from eating one medium-sized orange, but it’s also found in other citrus fruits, capsicum, guava, kiwi, tomatoes and strawberries.

Lycopene: Known to protect against dementia and Alzheimer’s disease. It’s a red carotene and carotenoid pigment, found in red fruits and vegetables like tomatoes, watermelon, red capsicum and red carrots.

Omega-3 Fatty Acids: About 60 per cent of our brains are made of fat and half of this fat is omega-3 fatty acids. The brain uses omega-3s to build brain and nerve cells and they can help with our thinking and thought processes, our memory and learning. They’re one of the best nootropics for ADHD, as studies have shown omega-3 fatty acids to reduce symptoms. They may also help prevent Alzheimer’s disease and dementia. Found naturally in fatty fish like salmon, trout, albacore tuna, herring and sardines, as well as walnuts, flax seeds and chia seeds.

Understanding Cognitive Health Supplements

What Are Cognitive Health Supplements?

Cognitive health supplements are dietary products created to support and enhance various aspects of cognitive function, including memory, attention, concentration and overall mental clarity. The purpose of cognitive health supplements is to provide specific nutrients, compounds or substances that are believed to have a positive impact on brain health and cognitive abilities. They aim to address factors that contribute to cognitive decline, promote neural communication and protect brain cells from damage.

These brain booster supplements may work through various mechanisms such as promoting neurotransmitter synthesis, improving blood flow to the brain, reducing oxidative stress and supporting neural plasticity. Their goal is to optimise brain health and potentially mitigate age-related cognitive decline or improve cognitive performance in healthy individuals.

Cognitive enhancers come in various forms, each offering different potential benefits. As mentioned in the section above, these include vitamins and minerals, herbs and botanicals, omega-3 fatty acids and antioxidants.

Individual responses to supplements can vary and not all supplements are suitable for everyone. Consulting a qualified healthcare professional before adding any cognitive health supplement to your regimen is crucial to ensure safety, appropriateness and potential interactions with other medications or health conditions.

How Cognitive Supplements Work on Cognitive Health

Neurotransmitter Regulation: Some supplements control the production and activity of brain messengers (neurotransmitters). For instance, substances like tyrosine and tryptophan can help create important neurotransmitters like dopamine and serotonin. These can boost mood and thinking abilities.

Blood Flow and Oxygenation: Certain supplements, such as Ginkgo biloba, can make blood flow better to the brain. This means more oxygen and nutrients reach brain cells, which helps them work better. It might also improve memory and cognitive skills.

Antioxidant Activity: Supplements rich in antioxidants, like vitamins C and E, along with coenzyme Q10, protect brain cells from harm caused by harmful molecules. These antioxidants stop these harmful molecules from damaging cells. This keeps the brain healthy and functioning well.

Neuroinflammation Reduction: Some supplements, like omega-3 fatty acids and curcumin from turmeric, reduce brain inflammation. This is important because chronic inflammation can harm brain function. By reducing this inflammation, these supplements support good cognitive health.

Neuroplasticity Enhancement: Certain supplements help the brain adapt and rewire itself. For example, compounds like brain-derived neurotrophic factor (BDNF) and polyphenols in green tea can help brain cells connect better. This leads to better cognitive function and memory.

Cholinergic Support: Memory and learning rely on a neurotransmitter called acetylcholine. Supplements like alpha-GPC and citicoline provide the materials needed to make acetylcholine. This helps memory and cognitive processes work well.

Neurotransmitter Modulation: Nootropics, such as racetams, can change how neurotransmitter receptors work. This affects how sensitive they are and how they behave. This can improve memory, attention and focus.

Further Reading: The Ultimate Guide to Longevity Supplements: Boosting Health and Lifespan

Neuroprotection and Neurogenesis

Neuroprotection: Neuroprotection means defending brain cells from harm and damage. This is especially important as we age and in diseases like Alzheimer's and Parkinson's. Antioxidants, anti-inflammatory compounds and certain vitamins and minerals guard brain cells from stress, inflammation and damage.

Neurogenesis: Neurogenesis is making new brain cells, especially in areas like the hippocampus, which is key for memory and learning. Some supplements help with this process, leading to better cognitive function. Brain-derived neurotrophic factor (BDNF) is a key player in growing new brain cells.

Nootropics: Enhancing Cognitive Performance

What Are Nootropics?

If you’re looking for a definition, nootropics, also known as ‘smart drugs,’ are substances that aim to enhance cognitive function, including memory, creativity and motivation. They may work by influencing neurotransmitter activity, promoting neuronal growth or enhancing cerebral blood flow.

Nootropic supplements can be prescription medications that have stimulant effects; these can counteract symptoms of medical conditions, like ADHD, narcolepsy or Alzheimer’s disease. There are also non-prescription nootropics, and while they don’t treat diseases, they may enhance brain performance and have effects on thinking, memory, focus or other mental functions.

Do nootropics work?

Before taking any nootropic, it’s best to speak with your medical professional and also do your own research. There are many brain nootropics that have some incredibly exciting scientific clinical trials backing them, with some needing more studies on humans and to determine whether they have particular benefits in other areas. Each of the nootropics mentioned below are ones that have various scientific research around them, as you’ll see, but feel free to do your own research too to determine whether the supplement is right for you.

Asking, ‘Are nootropics safe?’ and ‘do nootropics actually work?’ depends on the scientific research conducted on the supplement and the results found.

Natural vs. Synthetic Supplements

Natural Supplements

Natural types of supplements are derived from sources found in nature, such as plants, herbs, fruits and minerals. These supplements contain the same or similar forms of nutrients that are naturally present in these sources. They often come in forms like extracts, powders or oils. Many people prefer natural supplements because they believe they are closer to the whole foods they come from.

Synthetic Supplements

Synthetic supplements are created in a lab and are designed to mimic the structure of natural nutrients. They are made by combining different chemicals to replicate the effects of natural compounds. Synthetic supplements aim to provide the same benefits as natural ones but might have slight differences in structure. They often come in standardised doses, making them consistent and easy to measure.

Legal and Regulatory Information

Food and Drug Administration (FDA)

In the United States, the FDA regulates dietary supplements. Dietary supplements include vitamins, minerals, herbs, amino acids and other substances meant to supplement the diet. The FDA ensures that these supplements are safe and properly labelled. Keep in mind that the FDA does not evaluate supplements for effectiveness before they are marketed, except for new dietary ingredients.

GoodManufacturing Practices (GMP)

Many countries have established GMP regulations for dietary supplements. These regulations set guidelines for manufacturing, quality control and labelling. GMP ensures that supplements are produced consistently and meet quality standards. Xandro Lab supplements are all GMP certified.

Labelling Requirements

Supplement labels must include accurate information about the product's identity, ingredients, serving size and any potential health claims. Labels should also list the manufacturer's information and directions for use. Following these labelling requirements helps consumers make informed decisions about the supplements they use.

Health Claims

In some countries, supplement manufacturers are allowed to make certain health claims about their products. These claims might suggest that the supplement supports specific health functions, such as ‘supports immune health’ or ‘promotes joint flexibility.’ These claims should be supported by scientific evidence and approved by regulatory authorities, but not all are.

Quality and Safety

When choosing supplements, look for reputable brands that adhere to GMP guidelines. Third-party certifications, such as the United States Pharmacopeia (USP) verification or NSF International certification, can provide additional assurance of quality and safety.

Popular Nootropics for Brain Health

Smart Drug Reviewed

Other than the nutrients listed above, there are a range of other top cognitive supplements people take to enhance their brain functions.

What are the best nootropics? Let’s explore them now.

Caffeine and L-Theanine

Caffeine has many positive effects on the brain, including increased alertness and wakefulness by blocking adenosine, the chemical messenger that makes you sleepy, improved mood by boosting ‘feel-good’ neurotransmitters, like dopamine, and heightened concentration. Caffeine can also improve reaction time, motor skills and physical performance, so it’s a great natural cognitive supplement for fitness enthusiasts to take before heading to the gym. Caffeine is found in coffee beans, cola nuts, tea leaves, guarana seeds and cocoa beans. Doses between 40mg and 300mg have been found to improve cognition.

L-Theanine is a non-protein amino acid naturally found in tea. It can cross the blood-brain barrier and influence the central nervous system, affect neurotransmitters and reduce stress-related responses. A combination of L-theanine and caffeine stimulants can improve cognitive performance, including alertness, reaction time, working memory and accuracy of tasks. Doses of 100mg were found to cause fewer errors in attention.

Further Reading: Can Taking Supplements Affect My Sleep?

Bacopa Monnieri

Also known as water hyssop, this is a marsh plant often used in Ayurvedic medicine. It’s often used to improve cognitive function and memory, to relieve stress and anxiety — it’s an adaptogenic herb — and to also improve our mood and vitality. For older adults, it’s been found to also safely enhance cognitive performance, too.

What researchers say: Some research has found that Bacopa monnieri may significantly reduce the effects of Alzheimer’s disease and depression when combined with other plant extracts, and it’s one of the natural nootropics found to help with ADHD.

Scientifically, water hyssop contains antioxidants that help protect against cell damage caused by free radicals, which are linked to chronic diseases. Bacopa monnieri is also a nootropic people use in an attempt to improve the ability to retain information and also increase dendritic length and branching.

Definition: Dendrites are parts of nerve cells in the brain that are closely linked to learning and memory.

In healthy adults, taking 300mg daily was found to significantly improve the speed of processing visual information, learning rate and memory, with improved memory, attention and the ability to process information enhanced in older adults in a separate study. This makes Bacopa monnieri one of the best nootropics for memory. More large-scale human studies are needed, but taking between 300 and 600mg has shown beneficial results in these studies

Curcumin

The active ingredient in turmeric, it can cross the blood-brain barrier and benefit our brain cells. It’s a strong antioxidant and anti-inflammatory that may improve memory in people with Alzheimer’s disease, boost serotonin and dopamine to improve your mood, ease depression — it’s also one of the best nootropics for anxiety — and help new brain cells grow. Since turmeric is only made of around 3 to 6 per cent curcumin, a curcumin supplement is recommended, especially since the studies on this compound used doses between 500 to 2,000mg per day.

Check out Xandro Lab’s Turmeric Curcumin supplement to see how it can benefit you.

Ginkgo Biloba

Gingko biloba is one of the oldest species of trees on earth and has been used for medicine for thousands of years. Taking Ginkgo biloba extract (EGb) can regulate neurotransmitters, protect from brain cell degeneration, increase blood vessel microcirculation and have antioxidant effects. It has been found to also decrease cognitive decline in the elderly population without dementia when taken over a long period. Other studies have found significant improvements in the speed of processing information and memory in patients with Alzheimer’s disease. A study conducted on 262 healthy adults had them taking 180mg of EGb for six weeks, with those taking the extract showing significant improvement in verbal and visual recall and memory, meaning it’s a great memory booster supplement.

It's been reported to take several weeks of continued use of the extract, rather than the powder form of Ginkgo, to experience benefits. It’s even been found to improve activities in one’s daily life, including multi-tasking, doing housework, concentrating during conversations, remembering important dates and giving and following directions, meaning it’s a great supplement to take for busy parents. Recommended dosage is 40mg three times per day, with side effects being an increased risk of bleeding when used with antiplatelet medications, anticoagulants, enoxaparin or herbs with coumarin constituents. It can also alter insulin secretion.

Alpha GPC

Alpha-glycerylphosphorylcholine is a choline-containing compound that can cross the blood-brain barrier, delivering choline directly to the brain. There is some research suggesting alpha GPC may improve cognitive function, slow the rate of cognitive decline and also improve symptoms relating to Alzheimer’s disease. This is due to alpha-GPC increasing the levels of acetylcholine in our brain, a chemical important for memory and learning functions. It can also enhance brain energy, mood, mental clarity and memory as it boosts acetylcholine levels.

Side effects of alpha GPC may include diarrhoea, heartburn and fatigue and it’s recommended not to take alpha GPC with scopolamine as it may decrease its effects. Alpha GCP is different from choline, lecithin or phosphatidylcholine. As for dosage, alpha GPC is often taken in doses of 400mg orally, three times a day for up to six months. It’s naturally found in red meat and organ tissue, but in low amounts.

Resveratrol

A polyphenol that helps in protecting against neurodegeneration. It’s been found to have important effects on the brain, including regulating cell pathways needed for gene expression and neuroprotection, improving cerebral blood flow and cognitive benefits.

Resveratrol has been found to improve sleep deprivation-induced memory defects and its strong antioxidant properties mean it may help prevent neurodegeneration in Alzheimer’s disease due to its ability to control brain inflammation. Taking resveratrol is also a way to increase brain-derived neurotropic factor (BDNF), which is associated with increased intelligence, mood, productivity and memory. It also improves energy, boosts dopamine levels and may promote longevity by reversing cognitive decline and fighting brain cell aging.

Naturally found in grapes, red wine, blueberries, dark chocolate, raspberries and peanuts, resveratrol is naturally quite difficult to absorb, so you will find supplements called trans-resveratrol, which is the compound’s more bioavailable form. Recommended resveratrol dosage for cognitive benefits is between 250–500mg, but start low and see how your body reacts.

There are not many known side effects of taking resveratrol supplements, but some individuals may experience diarrhoea, discoloured urine and insomnia if taken in the afternoon or evening. It’s not recommended to take resveratrol if you’re low in estrogen as it has a mild estrogenic effect on the body.

Check out Xandro Lab’s Trans-Resveratrol.

Modafinil

Also known as Provigil, modafinil is a prescription drug that helps treat daytime sleepiness caused by obstructive sleep apnoea or shift work sleep disorder. It’s also an ADHD medication, but it’s also often used by students, executives and those in the military to combat sleep deprivation and fatigue as it potentially enhances dopamine, serotonin, histamine, glutamate and GABA levels in the brain.

Keep in mind that drugs with these effects can be addicting. Clinical trials have found modafinil nootropics may improve memory tasks and a decrease in impulsive decision-making. Modafinil is prohibited by the World Anti-Doping Agency for its ability to improve concentration, focus and recovery time in athletes. Potential side effects of modafinil are headaches, nausea, rhinitis, nervousness, anxiety, back pain and diarrhoea.

Adderall

Adderall is a prescription medication that contains highly stimulating amphetamines. It’s often used to treat ADHD and narcolepsy but is often also taken to improve attention and focus as it increases dopamine and noradrenaline in our brains, the areas that control memory, attention and behaviour. It’s been found to also reduce appetite and enhance short-term memory.

Depending on the dosage, the effects of Adderall can last up to 12 hours. Nootropics side effects of Adderall nootropics drugs include anxiety, low sex drive and sweating, as well as heart attack when mixed with alcohol. For the best alternatives for Adderall, check out the other nootropics on this list.

Piracetam

Piracetam is the first drug to be labelled as a nootropics and has been shown to improve memory in those with age-related mental decline. It’s a synthetic derivative of the neurotransmitter, GABA, and it’s been found to help enhance learning in animal studies.

It does this by making cell membranes more fluid, making it easier for cells to send and receive signals, which could by why its effects are stronger in older adults and those with mental issues as their cell membranes are less fluid. Newer research is lacking in effectiveness for healthy adults, although it may also reduce dyslexia, a learning disorder, symptoms.

Noopept

Noopept is a synthetic nootropic developed based on the structure of piracetam but can be taken at lower doses as it’s more potent. Its effects are reported to be experienced within minutes, typically lasting no more than a few hours, meaning it has a short half-life. It may improve BDNF levels and may help people recover more quickly from brain injuries. More studies are needed on its effects in healthy adults. Noopept is considered safe in doses between 10 to 30mg per day.

Ritalin

Ritalin, methylphenidate, is a prescription drug used to manage symptoms of ADHD and narcolepsy. It has stimulative effects by increasing dopamine and noradrenaline in the brain, as well as improving short-term memory, information processing speeds and attention in healthy individuals, although their effects are modest.

Common side effects of Ritalin include insomnia, stomach aches, headaches and loss of appetite, and even hallucinations and psychosis if taken in high doses.

Ginseng

Ginseng is a root commonly used in traditional Chinese medicine for its brain-boosting effects. Taking between 200–400mg has been shown to reduce brain fatigue and improve performance on difficult tasks, such as mental math problems. It’s even been found to have stronger effects on Alzheimer’s disease than some pharmaceutical drugs in animal studies. It’s also an adaptogen as it can protect the body from stress, anxiety and depression, factors that can affect cognition.

More research is needed on ginseng’s long-term results as some studies have found the body may adapt to the medicine, making it less effective after several months of use. Some side effects of ginseng can include nervousness and insomnia, headaches, dizziness and stomach aches.

Noocube

NooCube is a brand of nootropics that includes its patented ingredient, Lutemax® 2020, and which has been said to help relieve some ADHD symptoms. The brand doesn’t include a Supplement Facts label as required by the FDA, so it’s hard to tell the dosage of the ingredients and they haven’t been reviewed by researchers to determine if the ingredients are effective as a nootropic. It does include Bacopa Monnieri extract, but at 250mg, where the lowest dosage in trials that showed improved memory was at 300mg. This is the same for other ingredients listed, including huperzia serrata, l-theanine and alpha-GPC. The brand also provides no data or clinical trial results for its health claims.

Creatine

Often used by athletes to improve muscle building and sports performance, Creatine is also a crucial component of the brain. It supports cognitive processes, enhances energy supply and aids in neuroprotection. It allows cells to store energy in the brain, meaning you can do more work or study more effectively. It may also improve reasoning skills and short-term memory in healthy individuals and is one of the nootropics that is incredibly well-studied.

Creatine usually needs sugar or carbohydrates to work effectively, which often means there’s an energy crash afterward. Creatine may cause some stomach discomfort, but drinking water can help with this. It’s recommended to take 5g of creatine per day to experience its nootropic benefits.

Further Reading: Does creatine impact sleep?

Rhodiola rosea

This adaptogenic herb has been found to improve mood and decrease burnout in stressed and anxious people. In this way, it can also reduce fatigue, even after 1 week of treatment. As a nootropic, rhodiola rosea has been found to improve learning and memory function in multiple animal studies.

It’s best to take rhodiola rosea on an empty stomach, not before bed, and between 100 to 200mg. Some studies have found it can improve stress and fatigue in doses between 400 to 600mg per day. At incredibly high doses, you may experience a dry mouth, nausea, stomach ache, headache or insomnia.

Further Reading: Nutritional supplements to improve focus, concentration and memory as we age

Other Effects of Nootropics

Other than being ‘smart drugs,’ nootropics have potential benefits and risks for managing mental health conditions like anxiety, depression or ADHD, so individuals need to understand their compatibility with existing treatments. Before taking any new natural brain boosters, be sure to talk with your healthcare professional to determine whether it’s right for you, but, as mentioned above, a range of supplements have been found to help improve mental health.

In terms of supplements to help with anxiety and depression, rhodiola rosea, ginseng, curcumin and Bacopa monnieri have shown positive scientific results.

Some supplements for ADHD that might help you include Ritalin, Adderall and modafinil, but keep in mind that these are drugs that require a prescription.

While many nootropic discussions focus on cognitive enhancement, there is also some evidence that these supplements can influence creativity, artistic pursuits and lateral thinking. Lateral thinking is the ability to think ‘outside the box’ or thinking creatively when problem-solving. Creativity requires the interplay of different brain networks and nootropics often focus on one at a time, possibly hindering the others. So, it depends on what creative area you are trying to use that determines which nootropic you use.

For example, noopept enhances memory, learning and recall, as does Bacopa monnieri, so if you’re learning a creative skill, these might be some cognitive supplements you need to take. It’s hard to be creative when your mind is in disarray, so nootropics that calm your mind and reduce stress would be useful to enhance creativity, such as L-theanine, caffeine and Ginkgo biloba.

Choosing and Using Cognitive Health Supplements

Before taking any supplements, make sure to talk with your healthcare professional. They can help you with personalised advice based on your medical history, existing conditions and potential interactions with medications you’re taking. This is particularly important for those taking prescription medications or having underlying health conditions, women who are pregnant or breastfeeding, people who are allergic to certain ingredients or who have a history of adverse reactions to supplements, as well as people who are undergoing surgical procedures or recovering from illnesses.

Keep in mind that the effectiveness of cognitive health supplements varies from person to person due to differences in genetics, lifestyle and overall health. Before starting a nootropics supplement regimen, ask yourself a few questions:

• Health goals: Are you looking for the best nootropics for focus, memory or overall brain health?
• Existing diet: Are you already consuming brain-boosting nutrients through your diet?
• Lifestyle: Do you engage in regular physical activity, manage stress and get adequate sleep?
• Underlying health conditions: First, talk with your doctor to address any deficiencies or health concerns that may impact cognitive function.

This way, you’re personalising your supplement regime to your own needs.

Make sure you’re also aware of the proper dosage and optimal times to take supplements. This includes any potential interactions with other supplements or medications. Each nootropic on the list above, other than the prescription drugs, has this information, but you might also want to do your own further research as new studies may reveal new insights.

Different age groups and demographics also have varying cognitive health needs. Ensure you tailor your supplement choices to your specific age group so you can experience more effective results. Some examples include:

Seniors: Aging comes with cognitive changes, but seniors can take proactive steps to support brain health by taking:

• Omega-3 fatty acids: Known to benefit brain health and reduce cognitive decline.
• B-vitamins: Essential for maintaining cognitive function.
• Coenzyme Q10: Can help support mitochondrial function.

Further Reading: How CoQ10 Supplements Work: Benefits, Dosage and Timing

Students and Young Adults: Younger individuals seeking brain supplements for studying and for focus and cognitive performance may benefit from:

• Caffeine and L-theanine: Found in tea and coffee, this combination can enhance alertness.
• Bacopa monnieri: May support memory and learning abilities.
• Rhodiola rosea: Potential for reducing fatigue and enhancing mental performance.

Professionals and Working Adults: Those juggling both a demanding career and a family may consider:

• Ginkgo biloba: Linked to improved memory and cognitive function.
• Vitamin D: Deficiency has been associated with cognitive decline.

Fitness Enthusiasts: A fitness enthusiast might consider taking nootropics to enhance cognitive function, focus and overall performance. Some of these supplements you should take include:

• Creatine: Beneficial for muscle growth, energy production and for tasks that require short bursts of intense mental effort.
• Caffeine: Can improve alertness, concentration and energy levels, which can be beneficial before a workout.
• Alpha GPC: Used to produce the neurotransmitter acetylcholine, which is linked to memory, learning and muscle control.

End Note

When considering cognitive health supplements like nootropics, informed decision-making is crucial. Being well-informed ensures your safety and the effectiveness of the chosen supplements. Consulting healthcare professionals, researching credible sources and understanding potential interactions or side effects are vital before you put anything into your body.

While some marketing materials may overemphasise the benefits of nootropics, it's essential to approach their use with realistic expectations. Individual responses can vary widely, as where some might experience noticeable improvements, others might not experience significant changes in cognitive function. The first step is to fix any deficiencies in your nutrition, as that is where you will experience most noticeable results.

Nootropics, if chosen, should complement a foundation of healthy habits. Regular exercise, a balanced diet, managing stress levels, getting sufficient sleep and challenging the mind through cognitive activities all contribute to overall cognitive well-being.

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