Nootropics: 8 Natural Brain Boosters
What Are Nootropics?
Nootropics are compounds that affect the brain to improve it's function. They have also been referred to as "smart drugs" or "cognitive enhancers". Improved mood, memory, and learning potential are common effects of nootropics. Hundreds of compounds have been shown to have nootropic capabilities but the focus of this article will be on the natural substances that have the most benefit with the least amount of negative side effects. More and more individuals have been seeking a cognitive edge to get ahead and may turn to drugs or pharmaceuticals with harmful side effects. The goal of this article is to provide a safer, more effective option to give your brain the boost it needs. It is important to understand that not everyone responds the same way and more studies are needed to evaluate the safety of some of these substances.
Top Natural Nootropics:
Choline: A precursor to an important neurotransmitter (acetylcholine), choline is one of the most highly respected brain-boosting supplements. Not only is it an essential water-soluble vitamin that has been shown to be effective in many neurodegenerative processes of aging (1), it has also been shown to safely boost brain power in healthy individuals. 500 and 1000mg of a choline-based compound (CDP-Choline/Citicoline) was shown to improve processing speed, working memory, verbal learning, verbal memory, and executive function in a lower-performing class of healthy volunteers (2).
Bacopa Monnieri: Bacopa Monnieri is a medicinal herb that was commonly used in ayurvedic medicine for the treatment of neurological and behavioral disorder. In 2015, a meta analysis in the journal of ethnophramacology reported that bacopa monnieri could improve cognition and speed of attention (3). The standard dose to achieve cognitive benefits is 300mg/day and was also shown to improve working memory and rapid identification precision in healthy subjects age 18-60 (4).
Panax Ginseng: Panax Ginseng is an herb that has many uses from blood sugar regulation to erectile dysfunction. Ginseng has also been shown to have powerful brain effects and improve cognition, social function, and mood (5). It is commonly taken in doses from 200-400mg, but as a brain boosting supplement, a dose of 400mg/day has been shown to be better (6).
Rhodiola Rosea: A common herb used to treat fatigue, rhodiola rosea also provides some benefits in mental ability by reducing mental fatigue and exhaustion. 400mg/day of rhodiola extract was shown to improve social and work function by reducing stress induced fatigue (7). It was also shown to improve mental work capacity in military cadets after 5 days of rhodiola supplementation (8). Rhodiola Rosea may be suited best for those who feel fatigue or tiredness from the stress of a busy lifestyle.
Ginkgo Biloba: Supplementing 100-250mg of Ginkgo Biloba can be used before performance of a cognitive task to improve brain power. Studies have shown that this herb is effective at improving memory, attention span, processing speed, and general cognition (9,10,11). A 2015 meta-analysis also found that 240mg/day of ginkgo biloba can slow decline in cognition, function, and behavior (12).
L-Tyrosine: Tyrosine is an amino acid that is involved in the creation of certain neurotransmitters like dopamine and adrenaline. It's brain boosting benefits may be due to the ability of tyrosine supplementation to reduce stress. Dosage of 100--150mg/day of tyrosine has been shown to improve mood, brain function, and working memory in individuals that were placed in high stress situations. (13,14, 15). Like rhodiola, tyrosine may include extra benefit if you often find yourself in high-stress situations.
Omega-3 Fatty Acids: Abundantly found in fish and fish oil, omega-3 fatty acids may also provide some brain benefits which are likely due to their anti-inflammatory effects. Omega-3s have already been shown to improve symptoms of cognitive impairment, reduce risk of neurodegenerative diseases, and decrease symptoms of ADHD in children (16, 17). Recently, compounds found in fish oil (EPA and DHA) have been studied for their ability to improve cognition in rats, and DHA has been shown to improve memory function in older adults with mild memory problems. Adequate omega-3 intake is essential for many important body functions especially brain health. If you are considering supplementing with fish oil it is critical to get a high quality product with the correct dose for your goals (more on this coming soon).
Exercise: The benefit of exercise spreads far beyond maintaining a healthy body weight and disease prevention. Exercise has been proven to be an incredible option when looking to improve brain power. More recently, studies have investigated exactly how much exercise is best for solely improving cognitive performance. An exercise session consisting of a 5 minute warm-up, 20 minutes of moderate-intensity exercise, and a 5 minute cool down was shown to be the best for improving cognitive function in healthy adults (18).
Although a healthy diet and lifestyle are the first step for improving brain function, there are still many options out there to give your brain an extra boost. Some supplements and drugs come with a long list of side-effects, most of which are not yet researched. This list provides some of the safer natural options that have been shown to improve cognition especially during times when you may need it most. As always, it is important to check drug interactions if you are on any medications and ask a doctor before beginning a new supplement if you have any illnesses.