The human brain is a biological wonder! I’d call it one of the 7 wonders of the body!! It’s what makes us distinctly human and allows us to pretty much do every single thing we do.

Our brain enables us to think, feel, and perform every task. Thanks to the principle of neuroplasticity, we now know we can change the structure and function of our brains throughout our lives through our thoughts, emotions, and behaviors.

However, even this remarkable organ sometimes needs a boost. Enter nootropics (noh-uh-trop-icks)—also known as “brain boosters,” “smart drugs,” and “cognitive enhancers.” These are nutrients that support cognitive performance, memory, creativity, motivation, and attention. One of the most well-known nootropic is caffeine, found in your beloved cup of coffee or green tea.

Understanding Nootropics

The discovery of neuroplasticity has led to the development of natural nootropics. Each nootropic has a slightly different mechanism in which it influences the brain. For example, the dopaminergic pathway synthesizes and releases the neurotransmitter dopamine. These pathways are involved in functions like executive function, learning, reward, motivation and neuroendocrine control. Research is ongoing to understand the impact of nootropics on memory disorders such as Alzheimer’s, Parkinson’s, and Huntington’s diseases, which affect the same pathways.

Below is a non-exhaustive list of well-researched nootropics that support brain and cognitive health, categorized into Fatty Acids, Herbal Nootropics, Amino Acids, and B-Vitamins.

FATTY ACIDS

Fatty acids are vital for cognitive health, playing a crucial role in providing structural support to cell membranes and aiding in the growth and repair of neurons. This is crucial for maintaining peak mental acuity as you age.

Omega-3 Fatty Acids (DHA)

• Docosahexaenoic acid (DHA) is essential for brain health at all ages, impacting brain signaling systems, neurotransmitters, memory, learning, and focus. DHA supports Brain-Derived Neurotrophic Factor (BDNF), which helps in building new neural pathways and optimizing cognition.
• Recommended Dosage: 1,000 mg daily.

Phosphatidylserine (PS)

• PS is a phospholipid vital for cell membrane integrity, especially in the brain. It supports cognitive functions like memory, learning, focus, and problem-solving.
• Recommended Dosage: Start with 200-300 mg daily for 1-2 months, then maintain with 100-200 mg daily.

MCT Oil

• MCT oil is derived from coconut oil and is composed of medium-chain fatty acids, which are metabolized differently compared to long-chain fatty acids. MCT oil is rapidly converted into ketones, an alternative fuel source for the brain, potentially enhancing cognitive function.
• Recommended Dosage: Start with 1-2 tablespoons per day, gradually increasing based on tolerance and desired effects.

HERBAL NOOTROPICS

Herbal nootropics have been used in traditional Ayurvedic and Chinese medicine  for centuries. They support memory, mood, and mental energy through various mechanisms. T he most well-researched nootropic herbs are:

Ginkgo Biloba, Bacopa Monnieri, Mucuna Pruriens, Rhodiola Rosea, Panax Ginseng, Ashwagandha, Huperzine A, St. John’s Wort, Vinpocetine

Their mechanism of action for each herb varies, but each has a profound impact on memory, mood, and mental energy.

Ginkgo Biloba

• Known for its antioxidant properties, Ginkgo Biloba helps remove damaging free radicals from the brain, supporting cognitive health. In fact, it’s so powerful that, in some countries, it’s available only as a prescription medication.
• Ginkgo also contains terpenoids (bilobalide and ginkgolide), which are involved in inhibiting activation of caspase-3 and amyloid-β-aggregation, which is crucial for brain health.

Bacopa Monnieri

• Used in Ayurveda as a cognitive enhancer, Bacopa improves neuron communication, synapse regeneration, and increases serotonin levels, promoting well-being.
• Recommended Dosage: 100-200 mg daily for children, 200-400 mg daily for adults.

Mucuna Pruriens

Known as the dopa bean, it contains high levels of naturally occurring L-dopa, which is the precursor to dopamine. Dopamine is an important neurotransmitter essential for sleep, memory, a positive mood, mental functions, and calming the nervous system. It’s used as a nootropic because dopamine itself cannot cross the blood-brain barrier. 

This legume, native to the tropical regions of India, Africa and the West Indies, has been used in Ayurveda medicine since 1500 B.C.

Panax Ginseng (aka: Asian Ginseng)

• This adaptogen is described as the “king herb” in traditional Chinese medicine.
• It supports neurotransmitter release, particularly dopamine, serotonin, and GABA.
• Panax Ginseng also possesses adaptogenic properties, which means it helps the body adapt to stress and support the body’s ability to cope more effectively with stress. Adaptogens work to modify the body’s reaction to stress and alter the release of stress hormones in the body, particularly from the adrenal glands. They do this by affecting the hypothalamus-pituitary-adrenal axis (HPA axis).

Rhodiola Rosea

• Rhodiola, used in Chinese medicine, promotes well-being and healthy brain function by supporting healthy levels of neurotransmitters like serotonin, norepinephrine, and dopamine. It is also valued for its adaptogenic properties, similar to Panax Ginseng, which help the body cope with stress.
• Rhodiola is used in Chinese medicine to promote well-being and healthy brain function. It’s thought to support mental processing by supporting healthy, normal levels of the major neurotransmitters serotonin, norepinephrine and dopamine. Like Panax Ginseng, it’s also highly regarded for its adaptogenic properties.

AMINO ACIDS

Amino acids are essential for neurotransmitter creation and brain function.  Neurotransmitters like epinephrine (adrenaline), serotonin, dopamine, and norepinephrine assist in supporting mental performance. Some examples of amino acid nootropics are:

Acetyl-L-Carnitine, L-Theanine, L-Tyrosine, GABA (gamma-aminobutyric acid), 5-HTP, Phenylalanine, Dimethylglycine, N-Acetyl-L-Tyrosine, Phenylethylamine

Acetyl-L-Carnitine

• Important for mitochondrial health, this amino acid supports energy production, brain alertness, and memory.
• As we age, mitochondria deteriorate in quantity and effectiveness which hastens cell death. Acetyl -L-Carnitine is a form of the amino acid carnitine, and a necessary part of mitochondrial health and ensures energy production and cellular function within the body.
• Restoration of mitochondria is crucial for maintaining physical vitality and peak cognitive function. 

L-Theanine

• Found in tea (green, matcha, black, white, and oolong), L-Theanine promotes relaxed concentration without drowsiness.
• L-Theanine supports healthy neurotransmitter levels, especially serotonin, dopamine, and GABA to support mood, recall, and learning. It actually alters your brainwave patterns, putting you in the same brainwave state experienced during meditation.
• This is an ideal supplement for achieving a state of calm focus, especially if you don’t drink tea or practice meditation.

B-VITAMINS

B-vitamins support a wide array of cognitive functions. Most B-vitamins assist with brain activity in some way, shape or form. Vitamin B12 (methylcobalamin) is particularly crucial for mental health.

Nootropics in Neuro-Adapt

Neuro-Adapt is a supplement I highly recommend for its blend of natural ingredients, including many nootropics such as B-vitamins, Mucuna Pruriens, L-Theanine from green tea, Phenylalanine, Dimethylglycine, N-Acetyl-L-Tyrosine, and L-Tyrosine.

This product supports mood, energy, focus, and cognitive health. 

Nootropics in Neuro-Synergy

Neuro Synergy supports brain health, neurotransmitter function and balanced neurotransmitter levels, mental focus, and physical energy.

Powered by the brain-enhancing Phosphatidylserine, elevate your cognition, memory, mood and energy in one potent blend. Other nootropics in Neuro-Synergy includes Acetyl L-Carnitine, L-Theanine from green tea, and Ginkgo Biloba.

By incorporating these nootropics into your daily regimen, you can support your brain health and cognitive function naturally. Cheers to More Focus and Concentration!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods