Feeling tired, burnt out, or mentally drained? Unfortunately, this mindset is far too common in our ever-evolving world. When struggling to focus, concentrate, or stay motivated, we often pour another cup of coffee or grab a piece of gum in an effort to stay awake. The result of these coping mechanisms is often a sudden stimulus, followed by a crash, leaving us with a neutral or negative impact on our overall productivity. In an effort to solve the problem of mental fatigue, unique brain and memory supplement products have been designed to provide cognitive support. Nootropics, a rapidly rising category of “brain-boosting” supplements, is up for review in this article.
What are Nootropics?
Nootropics are marketed to boost brain activity. However, this tag can be misleading as a nootropic supplements will not magically improve your IQ score. While nootropic supplements may serve as a viable tool to help provide cognitive support in specific areas such as focus, concentration, and memory, it is important to first understand what a nootropic supplement is. This guide serves as a comprehensive source of some commonly featured components in popular nootropic supplements.
What are the Best Nootropic Supplements?
This question is too broad to answer in a single sentence. Nootropic supplements are not a one-size-fits all. Nootropics can be utilized by older adults hoping to keep their memory sharp, college students seeking enhanced mental clarity, or any age group in between. For this reason, the “best” nootropic is one that features a formula of ingredients that most closely resonates with your specific goals.
Caffeine
The gold standard when it comes to stimulants, caffeine is used on a daily basis by people hoping to gain a perceived boost of energy. Caffeine is associated with a number of beneficial effects including its role in supporting mental alertness, performance of cognitive tasks, and overall reaction time. However, a deeper dive into the mechanism of action for caffeine is required to pull back the curtain on how this ingredient truly works in our body. When ingested, caffeine gets to work, binding to adenosine receptors in your brain. Adenosine is a key molecule responsible for stimulating feelings of sleepiness. For this reason, when we consume caffeine, we may feel fast-acting improvements in overall alertness and attention. However, this feeling is not permanent. Eventually that caffeine wears off, and the built-up adenosine floods newly available receptors. The result is a phenomenon known as the “caffeine crash.” Other drawbacks include a developed tolerance to the effects of caffeine and heightened nervousness following caffeine consumption. While many will still use caffeine as a part of their morning, pre-workout, or mid-afternoon routine, it is only a small part of the many well-developed formulas featured in nootropic supplements available on the market today.
Theanine
L-theanine, an amino acid naturally present in green tea, mushrooms, cheese, and soybeans, helps to promote an overall state of relaxation. Many seeking an enhanced state of mental clarity may turn to nootropic supplements featuring L-theanine (1). L-theanine can be especially beneficial for those feeling stress because of overwork and fatigue. This ingredient has ancient roots, commonly used for its calming properties. Today, it can be found in a number of nootropic supplements. Many products even use it to balance out the stimulant properties of caffeine.
Bacopa
Another ingredient with roots in ancient medicinal practices, Bacopa monnieri is widely touted for its proposed beneficial effects supporting cognition (2).
Huperzine
Acetylcholine is a chemical messenger found throughout the brain, responsible for stimulating a number of key processes such as memory, arousal, and attention. Unfortunately, acetylcholine is rapidly degraded. Low acetylcholine is associated with overall cognitive decline, negatively effecting factors such as learning and memory. Huperzine-A, works to preserve acetylcholine and has been shown to help with memory function. Enhanced acetylcholine activity allows for greater synaptic transmission, the communication the occurs between neurons and cells throughout our body.
Ginkgo
Ginkgo Biloba, a common inclusion in many popular nootropics, supports peripheral blood flow and mental sharpness. Adequate blood flow is essential to a variety of key neurologic functions our brain is responsible for carrying out. In addition, Ginkgo Biloba may serve as a useful antioxidant. Ginkgo Biloba leaves are comprised of both flavonoids and terpenoids. These bioactive compounds are capable of mitigating the harmful effects of free radicals. (3,4)
Choline
An essential precursor involved in the generation of acetylcholine, choline helps to support healthy brain and memory function. Further, acetylcholine allows for effective neurotransmission, successfully relaying message across nerves.
Tyrosine
L-Tyrosine is another critical precursor molecule involved in the generation of neurotransmitters such as dopamine, norepinephrine, and epinephrine. Successful production of these chemical messengers provides support for healthy nervous system activity.
GABA
GABA is an amino acid naturally present in fermented foods. Nootropics often feature GABA supplements due to its role in the body’s central nervous system and brain function.
Vitamin C and Vitamin B12
These water-soluble vitamins are critical regulators of neurological activity. Vitamin C, found throughout brain, takes an active role in generating a number of chemical messengers. Vitamin B12 is another crucial component, essential for proper neurological function. Together, these classic vitamins serve as necessary components of a healthy and happy central nervous system.
Read More: Supplements for Healthy Brain Function
In summary, nootropics are a class of supplements which should be looked at as a potential tool for supporting cognitive enhancement. The field of nootropics is rapidly expanding, and more research is being done to determine their effectiveness To get the most out of nootropic supplements, take a look at the label, and focus on the ideal blend of brain-boosting ingredients to match your goals.
Read More: Tips to Support Brain Health
References
1. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
2. Stough C, Downey LA, Lloyd J, Silber B, Redman S, Hutchison C, Wesnes K, Nathan PJ. Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial. Phytother Res. 2008 Dec;22(12):1629-34. doi: 10.1002/ptr.2537.
3. Grassmann J. Terpenoids as plant antioxidants. Vitam Horm. 2005;72:505-35. doi: 10.1016/S0083-6729(05)72015-X. PMID: 16492481.
4. Pietta PG. Flavonoids as antioxidants. J Nat Prod. 2000 Jul;63(7):1035-42. doi: 10.1021/np9904509. PMID: 10924197.
5. Cleveland Clinic Medical Professionals. Gamma-Aminobutyric Acid (GABA). Cleveland Clinic. Published April 25, 2022. Accessed November 16, 2022. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba#:~:text=It%20slows%20down%20your%20brain,with%20anxiety%2C%20stress%20and%20fear.
