5 Best Natural Nootropics

When choosing a nootropic, rather than randomly grabbing the shiniest bottle, consider what you are aiming to gain from using a nootropic. 

I recommend my patients start at lower doses and work up, especially for nootropics that promote alertness like theacrine.

Also, if you are using any kind of stimulant or focus-based nootropic and you are studying for a test or presentation, I generally recommend taking them before the presentation as well, as there are studies suggesting improved recall by having the same inputs coming in with learning the material and recalling the material. 

Along those lines when it comes to promoting memory or even thinking about a family history of dementia and wanting to get ahead of it, you have to recognize you are playing the long game.

It takes consistent inputs to support new or stronger brain synapses. Beyond this, check medications you may be taking for potential interactions and play around with the doses. 

We are all unique, especially when it comes to brain patterns, so the exact formula that works for your buddy may have the opposite effect on you.

What are nootropics?

Nootropics are a group of substances (natural or pharmaceutical) that are supposed to improve memory, enhance cognition, support motivation, and drive creative capacity. The term nootropic was first coined by Romanian psychologist, Dr. Corneliu E. Giurgea in the 1970s who laid the foundation for the study of cognitive-enhancing substances. 

Are nootropics effective?

Due to individual genetic makeup, the effectiveness of nootropics can vary widely among individuals.  For example, caffeine, perhaps the most well-known and loved nootropic found in coffee and tea, can enhance alertness and mental productivity in some people, while for others it can create a state of anxiety or even no appreciable effect at all.

We also see that amongst a single nootropic, the dose for two individuals to gain cognitive benefits may vary drastically. 

It is crucial to understand that there is no one size fits all solution, but if you are looking for a brain pick-me-up, there probably is a type of nootropic and a dose that is just right for your individual physiology. 

Along with taking a personal approach to nootropics, it is important to consider sleep, nutrition, and exercise which are themselves, when practiced optimally cognitive performance all-stars. 1,2

What are the benefits of nootropics?

Often when people are looking for nootropic support they are wanting to perform better on the job, get more done in the day, manage their work and home life better, or perhaps muster the motivation to go to the gym. 

Nootropics can offer the working parent valuable benefits, such as improved focus and concentration, enabling them to tackle work more efficiently and simultaneously stay engaged with their kids.

Essentially giving them more brain energy to show up full steam in multiple areas of life. For the overwhelmed employee or new store manager, it can help sharpen their problem solving skills and help them combat daily fatigue as well as help with reducing the effects of stress on them.  

Nootropics done right can help you move through tasks that need to be done, but you would often kick to the curb because of the instant gratification offered by other tasks.

What are the risks of nootropics?

Generally speaking, natural nootropics like herbal extracts, green tea, black tea, coffee, carry an extremely low side effect profile at reasonable doses.  However, pharmaceutical nootropics like Modafinil and Adderall, which are prescription medications, carry a whole host of side effects. 

This would include anxiety, insomnia, increased heart rate, as well as addiction or dependence issues.

I have seen this clinically where a patient starts on one of the medications to help with focus at work and then finds when they go off of it, they are worse off than before they started the medication. We do not know if this is a placebo effect or a real effect of the drugs.

There is also essentially no long term use safety data on these drugs.

Many experts worry given the rise in prescription and illegally sourced pharmaceutical nootropics that the lust for instant cognitive gratification, is blinding many to the long term cardiovascular and psychiatric risks.

Nootropics I recommend:

In my practice I do not recommend pharmaceutical nootropics because the window of benefit is so short and the side effect profile is too extensive to see a reward that outweighs the risk potential. 

I also find that utilizing the right combination of natural nootropics is very effective but I always combine this with exercise, sleep hygiene, and specific nutrition practice. 

The goal is to create an ongoing ideal state of focus, drive and calmness at the job and off the job, so the whole person must be considered. 

1. Creatine, known for supporting muscle mass and exercise performance, can also enhance brain function. A 2018 systematic review in Experimental Gerontology found that creatine supplementation improved short-term memory, intelligence and reasoning. 3

2. L-Theanine is one of my favorite nootropics because its potential for side effects is low and it has great research backing its mechanism of action. L- theanine in humans relaxes the mind without causing drowsiness. It is my go-to when speaking in front of crowds.  Not only that, but when combined with caffeine, both speed and accuracy performance on attention switching tasks was improved.   

Most studies suggest that the cognitive benefits of L-theanine and calmness kick in at doses of at least 200mg.4,5,6

3. Theacrine found in the leaves of Camellia Kucha plants has been a staple in my practice for years. I find its greatest benefit is in helping patients to follow through on their health goals. Mechanistically, theacrine is believed to work through both the adenosine and dopamine pathways. It is structurally similar to caffeine and I find many patients can use it in place of another cup of coffee. 

In my experience and in looking at the research, theacrine's main advantage to humans is in enhancing motivation, rather than cognitive abilities. 7,8

4. Baccopa monnieri is my go-to when it comes to memory enhancement both in those who have current memory struggles as well as those concerned about a family history of Alzheimer's disease. 

I am also using it with patients who have memory issues related to a high stress life situation, who are just feeling overwhelmed and hence don't feel like they can think. 

Both studies and my own clinical practice show that a standardized extract in the range of 300-400mg is necessary to see benefit. 9

5. Rhodiola rosea has been used for years often to support adrenal performance for those feeling lethargic. 

Often I will convince patients to use Rhodiola in the early afternoon instead of grabbing another cup of coffee to help with energy levels both physically and mentally. 

One of the beauties of herbal extracts like Rhodiola, is that they work on so many levels. They can both enhance cellular energy metabolism, while counteracting oxidative stress in the heart during aggressive exercise. 10

6. Blood Vitality for the person who is iron deficient is the ultimate cognitive enhancer.  So many athletes and working moms are pounding energy drinks and the newest nootropics trying to stay above water, not realizing they are iron deficient. 

When you comprehensively address the low oxygen supply, decreased mitochondrial energy activity, and maintenance of the nervous system with a formula like Blood Vitality an entirely new world opens up for these athletes and working mothers. 

Iron remediation is a known objective intelligence score enhancer. Not only that, but in depression, blood iron status is indicated and should be treated as iron is necessary for the appropriate synthesis of serotonin, dopamine and noradrenaline.

Without sufficient iron on board other nootropic will have little to no benefit. It is really only once this fundamental ingredient is optimized that other natural brain support can shine. 11,12

Have you tried a natural nootropic? I'd love to hear about it in the comments below.

References

1. Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022;14(16):3367. Published 2022 Aug 17. doi:10.3390/nu14163367

2. Malík M, Tlustoš P. Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers. Plants (Basel). 2023;12(6):1364. Published 2023 Mar 18. doi:10.3390/plants12061364

3. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173. doi:10.1016/j.exger.2018.04.013

4. Owen GN, Parnell H, De Bruin EA, Rycroft JA. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008;11(4):193-198. doi:10.1179/147683008X301513

5. Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. doi:10.2174/1381612823666170105151800

6. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-168.

7. Kuhman DJ, Joyner KJ, Bloomer RJ. Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients. 2015;7(11):9618-9632. Published 2015 Nov 19. doi:10.3390/nu7115484

8. Effects of TeaCrine® (Theacrine), Dynamine™ (Methylliberine), and Caffeine on Gamer Psychomotor Performance in a First-Person Shooter Video Game Scenario. (2021). Journal of Exercise and Nutrition, 4(2). https://doi.org/10.53520/jen2021.103104

9. Brimson JM, Brimson S, Prasanth MI, Thitilertdecha P, Malar DS, Tencomnao T. The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data. Sci Rep. 2021;11(1):596. Published 2021 Jan 12. doi:10.1038/s41598-020-80045-2

10. Bernatoniene J, Jakstas V, Kopustinskiene DM. Phenolic Compounds of Rhodiola rosea L. as the Potential Alternative Therapy in the Treatment of Chronic Diseases. Int J Mol Sci. 2023;24(15):12293. Published 2023 Jul 31. doi:10.3390/ijms241512293

11. Chen Z, Yang H, Wang D, et al. Effect of Oral Iron Supplementation on Cognitive Function among Children and Adolescents in Low- and Middle-Income Countries: A Systematic Review and Meta-Analysis. Nutrients. 2022;14(24):5332. Published 2022 Dec 15. doi:10.3390/nu14245332

12. Berthou C, Iliou JP, Barba D. Iron, neuro-bioavailability and depression. EJHaem. 2021;3(1):263-275. Published 2021 Dec 5. doi:10.1002/jha2.321