A nootropic is a substance (drug or herb) that enhances cognitive function. Although nootropics have been used for thousands of years (see gingko and green tea), they have been all the rage lately. Lots of people are searching for nootropic supplements or nootropic stacks to help improve their memory, focus, and brain health. Boosting your brain power is possible with the right foods and supplements- read the list of our top 13 best nootropic supplements for improved memory, enhanced focus, and brain power!
1. DHA
Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in fish oil, as well as the brain and other body parts. DHA is true brain food. It helps:
- DHA is crucial in fetal brain development
- Relieve post-partum depression in new moms
- Improve symptoms in children with ADHD
- Might play a role in preventing and slowing progression of Alzheimer’s
A study showed that taking a supplement with 1,160 mg of DHA for 6 months improved subjects’ reaction times on memory tests and their recall. Eating fish regularly and/or taking a supplement with a high DHA content every day could help improve your memory and brain function.
2. Choline
Choline is an essential micronutrient that is involved in “nerve signaling, maintenance of cell membranes, transporting triglycerides from the liver, and … nervous system tissues in early brain development“. Taking choline as a supplement can improve memory and neuroplasticity. Choline is found in food, but it’s hard to get the recommended dose through food alone.
So how much choline do you need and how do you get it?
“The National Academy of Sciences established an Adequate Intake level of:
- men, 550 mcg
- women, 425 mcg
- pregnant females of any age, 450 mg
- lactating females of any age, 550 mg
There is no official Daily Value recommendation, but Dr. Weil suggests a minimum daily intake of 550 mg.”
Alpha-GPC: The ideal supplement form of Choline
Alpha-GPC is the recommended form of choline. The supplement form of Alpha-GPC is derived from soy lecithin. It is a popular nootropic supplement because it can cross the blood-brain barrier and be directly used by neurons. Plus it can help mitigate the side effects (such as headaches) from other nootropic supplements that encourage faster use of your brain’s choline.
3. Phosphatidylserine (PS)
PS is a phospholipid, an essential part of cell membranes. Supplementation with PS can improve age-related cognitive decline, neurotransmitter function, and brain function in patients with a number of disorders. The FDA has granted the use of the following claims on PS supplements: “consumption of phosphatidylserine may reduce the risk of dementia in the elderly” and “consumption of phosphatidylserine may reduce the risk of cognitive dysfunction in the elderly.” Even if you aren’t yet concerned about cognitive decline or dysfunction, PS can help your memory, learning ability, concentration, and overall brain function.
4. Acetyl-L-Carnitine
Acetyl-L-Carnitine is a version of an amino acid that helps produce acetylcholine, which is essential for brain function (see section about choline above). Acetyl-L-Carnitine could help with a variety of conditions, including many that involve compromised neurological function.
5. Bacopa
Bacopa, an Ayurvedic herb (also known as Brahmi in the Ayurvedic tradition), has traditionally been used for all types of issues relating to the brain. For example, bacopa has been found to enhance learning ability, mental function, and might even help with neurological problems like epilepsy. Bacopa also has neuroprotective effects that have been studied in cases of cognitive deficit in schizophrenia. It was also shown to alleviate symptoms of ADHD in children. Another study found that bacopa paired with rosemary had a stronger neuroprotective effect than either herb alone. “Rosemary for remembrance” paired with bacopa are a great addition to your nootropic stack.
Gingko leaf; Photo by Andrew Butko6. Gingko
Gingko (Gingko biloba) is a vasodilator, meaning it makes blood vessels open so blood flows through more freely. Gingko is particularly associated with increased blood flow to the brain. There is some evidence that gingko can help with age-related cognitive decline, Alzheimer’s disease, and improved memory and concentration.
Rhodiola rosea; Photo by Hedwig Storch7. Rhodiola
We’ve mentioned rhodiola before for it’s ability to boost energy, especially when you’re under stress. Studies have proven that rhodiola improves focus in fatigued, stressed people. This herb is an ideal choice if you are regularly overworked or overstressed and have trouble staying alert and focused.
8. Magnesium L-Threonate
Magnesium is essential for many body functions, but magnesium l-threonate is especially helpful for brain and head problems, from migraines to poor memory. “Magnesium threonate, has the unique ability to permeate the brain and enhance the receptors that are involved in [processes of learning and memory].” Magnesium l-threonate can improve both long and short term memory.
9. DMAE
DMAE (2-dimethylaminoethanol) is a chemical produced in small amounts in the brain. Taking DMAE can boost the brain’s levels of choline (see above), and seems to cross the blood-brain barrier even faster than choline itself. People who take DMAE report improved memory, focus, mental clarity, and sleep. Like many of the supplements listed here, DMAE may also be useful in cases of Alzheimer’s.
10. Vinpocetine
Vinpocetine is a substance synthesized from the leaves of Vinca minor. Vinpocetine has some neuroprotective effects due to its ability to increase the flow of blood, oxygen, and nutrients to the brain. It has been shown to help recovery after a stroke, reduce symptoms of age-related cognitive decline, and aid other conditions, such as vertigo.
11. Huperzine
Huperzine comes from club moss and is used to treat memory issues and improve concentration and mental clarity. “Huperzine A is a Cholinesterase [an enzyme that breaks down choline] inhibitor which means that it increases levels of acetylcholine in the brain.” Huperzine A can enhance memory storage, consolidation and retrieval.
Lion’s Mane; Photo by Christine Braaten12. Lion’s Mane
Lion’s mane (Hericium erinaceus) is a culinary and medicinal mushroom that is best known for its effects on nerves and brain function. Lion’s mane can stimulate nerve growth factor (NGF) which encourages the brain to produce its own new neurons. Lion’s mane can improve your memory, speed of thought, ability to learn new information, and nerve function. It is particularly useful for conditions that involve nerve deficiencies like Alzheimer’s disease, dementia, muscular dystrophy, neuronal degeneration, multiple sclerosis, and perhaps even autism.
13. L-Theanine and Caffeine
L-Theanine and caffeine is a combination (referred to as a “stack” by nootropic proponents) that is found naturally in green tea. Green tea is used by monks to stay awake and focused, yet calm, during long meditation sessions. As can be seen with many other phytochemically complex medicinal plants, nature paired together compounds that are more effective when used together. While caffeine alone can cause jitters, and l-theanine alone can be too calming, combined, they provide an ideal brain boost of focused energy. While you can always get this nootropic stack from green tea, you would have to drink many cups to get the best dose, and different teas will have irregular amounts of each compound. Both l-theanine and caffeine are available in supplements if you want to control the exact amounts you consume.