Nootropics: Improving memory and spiritual performance!

Nootropics are natural or synthetic substances that can be taken to improve mental performance in healthy people. They are popular in today’s competitive society and are used to enhance memory, focus, creativity, intelligence and motivation.

Here are six of the most well-known mental health enhancers.

6 nootropic substances

1. L-Theanine

L-theanine is an amino acid found in tea, but can also be taken as a supplement [1]. Several studies have shown that taking 200 mg of L-theanine has a calming effect, without causing drowsiness. Taking even just 50 mg, an amount found in about two cups of tea, has been found to increase alpha waves in the brain, which are linked to creativity. L-theanine is most effective when taken with caffeine. For this reason, they are often used together in supplements to improve mental performance. Both substances are found in tea.

2. Creatine

Creatine is a molecule found in 95% of muscle in the form of phosphocreatine. The body can produce it from the amino acids glycine and arginine. It is a popular supplement for bodybuilders because it promotes muscle growth but is also beneficial for the brain. 5% of creatine is found in the brain, kidneys and liver. Once consumed, creatine enters the brain to quickly supply its cells. This increased energy availability is associated with improved short-term memory and reasoning skills, especially in vegetarians and people with high blood pressure. In a vegetarian study, creatine caused a 50% improvement in a memory test and a 20% improvement in an intelligence test [2].

3. Panax Ginseng

The root of the Panax ginseng plant is an ancient medicinal plant used to enhance brain function. Taking 200-400 mg has been shown to reduce brain fatigue and significantly improve performance in difficult mental tasks [3]. However, it is not clear how Panax ginseng enhances brain function. It may be due to its strong anti-inflammatory effects, which help protect your brain from oxidative stress and enhance its function. Some long-term studies have shown that the body can adapt to ginseng, making it less effective after several months of use, so more research is needed on its long-term nootropic effects.

4. Ginkgo biloba

Extracts from the leaves of the Ginkgo biloba tree can also have positive effects on the brain. These supplements have been shown to improve memory and mental processing in healthy older adults when taken daily for six weeks [4]. Taking ginkgo biloba before an extremely stressful job reduces the high blood pressure associated with stress and the levels of cortisol, the stress hormone. Some of these benefits may be due to increased blood flow to the brain. More research is needed to better understand the potential benefits of ginkgo biloba in the brain.

5. Caffeine

Caffeine is the most widely used psychoactive substance in the world. It is found in coffee, cocoa, tea, and guarana, and is added to sodas, energy drinks, and supplements. It can also be taken as a supplement, either alone or in combination with other substances. Caffeine works by blocking adenosine receptors in the brain, making us feel less tired [5]. A low to moderate caffeine intake of 40-300 mg increases alertness and alertness, reducing reaction time. This dosage is especially effective for people who are tired.

6. Rondiola Rosea

Rhodiola (Rhodiola rosea) is an herb used against stress and fatigue. It also improves memory and concentration. The herb improves mood and reduces feelings of exhaustion [6]. One study found that taking small daily doses of Rhodiola rosea reduced mental fatigue and increased students’ feelings of well-being during exams. Of course, more research is needed to determine the optimal dose and a better understanding of how the herb causes these effects.

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References

1. Green tea effects on cognition, mood and human brain function: A systematic review.
2. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.
3. Effects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained ‘mentally demanding’ tasks.
4. Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteers.
5. Caffeine and adenosine.
6. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms.