PART 1: NOOTROPICS

According to the National Institutes of Health, “Nootropics, also known as ‘smart drugs’ are a
diverse group of medicinal substances whose action improves human thinking, learning, and
memory, especially in cases where these functions are impaired. 1

Here is a list of nootropics along with their benefits and supporting research.
It is important to note that, while these supplements can offer benefits, they may also have
potential side effects. Always consult with a health-care professional before starting any
nootropic regimen to ensure that it is appropriate to your unique needs and to avoid potential
interactions with medications or preexisting conditions.

1. 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.2

2. Bacopa monnieri, also known as Brahmi, is an Ayurvedic herb traditionally used to enhance
memory, learning, and concentration. Modern research has supported its potential to improve
cognitive function, particularly in the domains of memory and attention.3

3. Rhodiola rosea, an adaptogenic herb, is known for its ability to enhance mental and physical
performance under stress. It may help increase the brain’s resistance to stress, combat mental
fatigue, and improve mood.4

4. Uridine monophosphate is a nucleotide that plays a critical role in neural membrane

synthesis and neurotransmitter production. Research indicates that it may help improve cognitive
function, particularly in the domains of learning and memory.5

5. Acetyl-L-carnitine is an amino acid derivative that plays a critical role in energy production
within the mitochondria of brain cells. It may help improve cognitive function, reduce mental
fatigue, and protect the brain against age-related decline.6

6. Phosphatidylserine is a phospholipid that forms an integral part of cell membranes,

particularly in brain cells. It is involved in the maintenance of cellular function and has been
shown to improve memory, learning, and cognitive function.7

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7. N-Acetyl cysteine (NAC) is an amino acid derivative that acts as a powerful antioxidant,
protecting brain cells from oxidative stress. NAC also helps replenish the body’s levels of
glutathione, one of the most critical antioxidants for brain health.8

8. Huperzine A, a compound derived from the Chinese club moss Huperzia serrata, is known for
its ability to inhibit the enzyme acetylcholinesterase. This leads to increased levels of
acetylcholine, a neurotransmitter essential for memory and learning processes.910

9. Alpha GPC is a natural choline compound found in the brain that can be taken as a
supplement to increase choline levels. It is involved in the synthesis of acetylcholine, a
neurotransmitter essential for memory, learning, and overall cognitive function.11

10. DMAE is a compound that can be found in small amounts in the brain and is believed to act
as a precursor to the neurotransmitter acetylcholine. It has been used as a supplement to improve
memory, focus, and cognitive function.12

11. Sulforaphane is a compound found in cruciferous vegetables like broccoli, brussels sprouts,
and kale. It has potent antioxidant and anti-inflammatory properties that can support brain health
by reducing oxidative stress and inflammation.13

12. Whole coffee fruit extract, Coffea arabica, is the whole fruit from the coffee plant. Coffee
fruit, formerly regarded to be a pointless by-product of coffee harvesting, has a strong
antioxidant profile and is now believed to have a positive impact on a number of health
advantages, especially cognitive function.14 15

13. Alpinia galanga, a plant in the ginger/turmeric family, bears a rhizome used largely in
Ayurvedic and Chinese medicine since 500 C.E. Alpinia has been known traditionally for its
stimulant, microbial, and anti-inflammatory properties. Newly published research suggests this
herb may increase energy, focus, and attention.16

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PART 2: SUPPLEMENTS

The following supplements are commonly associated with improving brain function.
As with the nootropics, always be sure to discuss these supplements with a healthcare
professional before beginning their use:

1. Lion’s mane mushroom is a unique fungus known for its potential cognitive-enhancing
properties. Research suggests that it may promote the production of nerve
growth factor (NGF) and brain-derived neurotrophic factor (BDNF), which support neuron
growth, survival, and plasticity. The benefits include improved memory, focus, and overall
cognitive function.17

2. Omega-3 fatty acids, as mentioned earlier, are vital for brain health. This is especially true of
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They play essential roles in
neuronal function, cell membrane fluidity, and neurotransmission. Their benefits include
improved memory, learning, and overall cognitive function, as well as reduced inflammation and
protection against cognitive decline.18 19

3. Ginkgo biloba is an ancient tree species with a long history of use in traditional medicine for
improving memory and cognitive function. It is believed to work by increasing blood flow to the
brain and acting as an antioxidant.20

4. Curcumin, the active compound in turmeric, has powerful antioxidant and anti-inflammatory
properties. It has been shown to support brain health by reducing inflammation and oxidative
stress, which can contribute to cognitive decline.21

5. Magnesium L-threonate is a highly bioavailable form of magnesium specifically designed to

cross the bloodbrain barrier. It has been shown to increase brain magnesium levels, support
synaptic plasticity, and improve cognitive function.22

6. Creatine, a substance naturally produced by our bodies and predominantly found in meat and
fish, plays a crucial role in energy metabolism. A number of studies have shown that creatine
supplementation can improve cognitive function, especially in tasks that require short-term
memory and quick thinking.23

7. Choline is a nutrient that is found in many foods, including eggs and whole grains. A study
published by The American Journal of Clinical Nutrition noted that “higher concurrent choline
intake was related to better cognitive performance.”24

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8. B vitamins are eight vitamins that include thiamin, riboflavin, niacin, and others. They have
been linked in numerous ways to improved brain function.25

9. Ashwagandha, an adaptogenic herb, has been used in traditional Ayurvedic medicine for
centuries to improve mental and physical resilience. It may help reduce stress and anxiety and
improve cognitive function.26

10. 5-HTP is a naturally occurring amino acid and a precursor to the neurotransmitter serotonin,
which plays a vital role in regulating mood, sleep, and appetite. Supplementing with 5-HTP may
help improve mood and reduce stress.27

11. Resveratrol, a polyphenol found in red wine, grapes, and berries, has gained attention for its
potential neuroprotective effects. It acts as an antioxidant, reducing oxidative stress, and may
also help improve memory and cognitive function.28

1
Matěj Mal.k and Pavel Tlustoš, “Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart
Drugs,” Nutrients 14, no. 16 (August 17, 2022): 3367, https://doi.org/10.3390/nu14163367.
2
David A Camfield et al., “Acute Effects of Tea Constituents L-Theanine, Caffeine, and Epigallocatechin Gallate
on Cognitive Function and Mood: A Systematic Review and Meta-Analysis,” Nutrition Reviews 72, no. 8 (June 19,
2014): 507–22, https://doi.org/10.1111/nure.12120.
3
Eric A. Walker and Mark V. Pellegrini, Bacopa monnieri. In StatPearls. Stat-Pearls Publishing,
https://www.ncbi.nlm.nih.gov/books/NBK589635/.
4
Emilija Ivanova Stojcheva and Jos. Carlos Quintela, “The Effectiveness of Rhodiola rosea L. Preparations in
Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical
Evidence,” Molecules 27, no. 12 (June 17, 2022): 3902, https://doi.org/10.3390/molecules27123902.
5
Arpad Dobolyi et al., “Uridine Function in the Central Nervous System,” Current Topics in Medicinal Chemistry
11, no. 8 (2011): 1058–67, https://doi.org/10.2174/156802611795347618.
6
Mariano Malaguarnera, “Carnitine Derivatives: Clinical Usefulness,” Current Opinion in Gastroenterology 28, no.
2 (March 2012): 166–76, https://doi.org/10.1097/mog.0b013e3283505a3b.
7
Yael Richter et al., “The Effect of Soybean-Derived Phosphatidylserine on Cognitive Performance in Elderly with
Subjective Memory Complaints: A Pilot Study,” Clinical Interventions in Aging 8 (May 21, 2013): 557–63,
https://doi.org/10.2147/cia.s40348.
8
Micaely Cristina dos Santos Ten.rio et al., “N-Acetylcysteine (NAC): Impacts on Human Health,” Antioxidants 10,
no. 6 (June 16, 2021): 967, https://doi.org/10.3390/antiox10060967.
9
Dong Hang Cheng, Hua Ren, and Xi Can Tang, “Huperzine A, a Novel Promising Acetylcholinesterase Inhibitor,”
NeuroReport 8, no. 1 (December 20, 1996): 97–101, https://doi.org/10.1097/00001756-199612200-00020.

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10
Guoyan Yang et al., “Huperzine A for Alzheimer’s Disease: A Systematic Review and Meta-Analysis of
Randomized Clinical Trials,” PLoS ONE 8, no. 9 (September 23, 2013),
https://doi.org/10.1371/journal.pone.0074916.
11
Qinhong Huang et al., “Acetylcholine Bidirectionally Regulates Learning and Memory,” Journal of
Neurorestoratology 10, no. 2 (June 2022): 100002, https://doi.org/10.1016/j.jnrt.2022.100002.
12
W. Dimpfel, W. Wedekind, and I. Keplinger, “Efficacy of Dimethylaminoethanol (DMAE) Containing Vitamin-
Mineral Drug Combination on EEG Patterns in the Presence of Different Emotional States,” European Journal of
Medical Research 8, no. 5 (May 30, 2003): 183–191, https://pubmed.ncbi.nlm.nih.gov/12844472/.
13
Yuchuan Ding and EricA Klomparens, “The Neuroprotective Mechanisms and Effects of Sulforaphane,” Brain
Circulation 5, no. 2 (April–June 2019): 74–83, https://doi.org/10.4103/bc.bc_7_19.
14
Jennifer L. Robinson et al., “Neurophysiological Effects of Whole Coffee Cherry Extract in Older Adults with
Subjective Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled, Cross-over Pilot Study,”
Antioxidants 10, no. 2 (January 20, 2021): 144, https://doi.org/10.3390/antiox10020144.
15
Rachelle A. Reed et al., “Acute Low and Moderate Doses of a Caffeine-Free Polyphenol-Rich Coffeeberry
Extract Improve Feelings of Alertness and Fatigue Resulting from the Performance of Fatiguing Cognitive Tasks,”
Journal of Cognitive Enhancement 3, no. 2 (November 7, 2018): 193–206, https://doi.org/10.1007/s41465-018-
0118-8.
16
Shalini Srivastava, Mark Mennemeier, and Surekha Pimple, “Effect of Alpinia Galanga on Mental Alertness and
Sustained Attention with or without Caffeine: A Randomized Placebo-Controlled Study,” Journal of the American
College of Nutrition 36, no. 8 (2017): 631–39, https://doi.org/10.1080/07315724.2017.1342576.
17
Yuusuke Saitsu et al., “Improvement of Cognitive Functions by Oral Intake of Hericium Erinaceus,” Biomedical
Research 40, no. 4 (August 1, 2019): 125–31, https://doi.org/10.2220/biomedres.40.125.
18
Karin Yurko-Mauro et al., “Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-related Cognitive
Decline,” Alzheimer’s & Dementia 6, no. 6 (May 3, 2010): 456–64, https://doi.org/10.1016/j.jalz.2010.01.013.
19
“Omega-3 Fatty Acids,” NIH Office of Dietary Supplements, n.d.,
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Healthprofessional/.
20
Steven T. DeKosky et al., “Ginkgo Biloba for Prevention of Dementia: A Randomized Controlled Trial,” JAMA
300, no. 19 (November 19, 2008): 2253–62, https://doi.org/10.1001/jama.2008.683.
21
Katherine H. Cox et al., “Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin
in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study,” Nutrients 12,
no. 6 (June 4, 2020): 1678, https://doi.org/10.3390/nu12061678.
22
“Magnesium,” NIH Office of Dietary Supplements, n.d., https://ods.od.nih.gov/factsheets/magnesium-
healthprofessional.
23
Caroline Rae et al., “Oral Creatine Monohydrate Supplementation Improves Brain Performance: A Double–Blind,
Placebo–Controlled, Cross–Over Trial,” Proceedings of the Royal Society of London. Series B: Biological Sciences
270, no. 1529 (October 22, 2003): 2147–50, https://doi.org/10.1098/rspb.2003.2492.
24
Coreyann Poly et al., “The Relation of Dietary Choline to Cognitive Performance and White-Matter
Hyperintensity in the Framingham Offspring Cohort,” The American Journal of Clinical Nutrition 94, no. 6
(December 2011): 1584–91, https://doi.org/10.3945/ajcn.110.008938.
25
David O. Kennedy, “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—a Review,” Nutrients 8, no. 2
(January 27, 2016): 68, https://doi.org/10.3390/nu8020068.

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26
Dante Xing et al., “Effects of Acute Ashwagandha Ingestion on Cognitive Function,” International Journal of
Environmental Research and Public Health 19, no. 19 (September 20, 2022): 11852, https://doi.org/10.3390/
ijerph191911852.
27
Koen Schruers et al., “Acute L-5-Hydroxytryptophan Administration Inhibits Carbon Dioxide-Induced Panic in
Panic Disorder Patients,” Psychiatry Research 113, no. 3 (December 30, 2002): 237–43, https://doi.org/10.1016
/s0165-1781(02)00262-7.
28
David O Kennedy et al., “Effects of Resveratrol on Cerebral Blood Flow Variables and Cognitive Performance in
Humans: A Double-Blind, Placebo-Controlled, Crossover Investigation,” The American Journal of Clinical
Nutrition 91, no. 6 (June 2010): 1590–97, https://doi.org/10.3945/ajcn.2009.28641.

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