Nootropics are supplements taken to improve cognitive performance. Also known as smart drugs or cognitive enhancers, some nootropics can boost the cognitive functions you need to perform at your best, like attention, focus, learning and memory. Others are used to improve things like mental energy, creativity and motivation.
There are lots of different substances that can be considered nootropics. Some popular nootropics are actually prescription drugs that are intended to treat certain health conditions. Modafinil, for example, was designed to treat narcolepsy, but people use it as a nootropic because it makes them feel more alert, focused and energetic.
“Off-label” nootropics such as these can be risky, both legally and health-wise. We much prefer natural nootropics, and luckily there are plenty of safe, legal options to choose from!
Naturally, occurring nootropic substances can be found in everything from your spice rack to your morning cup of coffee, but you often have to consume a lot to get a noticeable effect. Nootropic supplements feature extracts or synthetic replicas of the active ingredients in high concentrations, giving you much more brain-boosting goodness than you’d get from diet alone.
So what exactly are these natural nootropics and more importantly, what do they do? Here’s our A to Z of the most effective nootropics…
Table of Contents
What are the most effective nootropics? From A to Z…
Acetyl-L-carnitine
If you’re feeling mentally sluggish, acetyl-L-carnitine may give you the boost you need.
Acetyl-L-carnitine (ALCAR) is a form of L-carnitine, an amino acid that helps your cells to make ATP (energy). It carries fatty acids into the cells, where they can be turned into ATP in the mitochondria, and helps to carry the toxic by-products back out of the cells.
L-carnitine can’t cross the blood-brain barrier but ALCAR can. That means it can boost ATP production in the brain as well as the body, boosting both physical and mental energy levels. Equally important, it can also help your brain cells to clean house afterwards.
ALCAR is an important ingredient for a neurotransmitter called acetylcholine. As well as being vital for healthy nerve and muscle function, acetylcholine plays a major role in cognitive processes like memory, motivation, attention, alertness and learning.
Finally, ALCAR is a powerful antioxidant and can help to protect brain cells from damage and degradation. It’s known to boost levels of brain-derived neurotropic factor (BDNF), responsible for healthy neuron function, and it boosts circulation around the brain.
Learn more about Acetyl-L-carnitine here.
Ashwagandha
If stress, anxiety or insomnia are keeping you from performing at your best, then the “king of Ayurvedic medicine” might be the tonic you need!
Ashwagandha is a herb celebrated in traditional Indian medicine for its ability to boost strength, energy, and virility. Today, it’s best known for its adaptogenic effects.
An adaptogen is a substance that helps you to withstand stress, build resilience, and perform under pressure. Ashwagandha has been widely studied and there’s some pretty strong evidence that it does just that.
Studies have found that ashwagandha can reduce levels of cortisol, AKA the stress hormone, and possibly even regulate your body’s stress pathways to control your physical and mental response to stress. It’s also been shown to significantly reduce symptoms of anxiety and insomnia.
Ashwagandha is also said to be a strong antioxidant, protecting your brain from oxidative damage and improving short- and long-term health. A healthy brain means stronger memory, attention, focus and task performance, making ashwagandha the perfect nootropic for those busy, stressful workdays.
Learn more about Ashwagandha here.
Bacopa monnieri
Bacopa monnieri, also known as brahmi, has been an Ayurvedic staple for thousands of years. Among its many uses, it’s renowned for its ability to support healthy brain function. A powerful antioxidant, bacopa monnieri is believed to fight oxidative damage in the brain and prevent neuron degeneration.
As a nootropic, various studies have shown that bacopa monnieri enhances brain functions like spatial learning, information retention, learning, memory, processing speed and more.
As well as boosting desirable cognitive functions, it may help to minimise more disruptive behaviours. In fact, it’s even being investigated as a treatment for ADHD thanks to its ability to combat restlessness, poor self-control and impulsivity.
Bacopa monnieri is also considered an adaptogen thanks to its effects on stress and anxiety. It’s thought to ease depression, lift the mood and reduce levels of cortisol, the stress hormone.
Learn more about Bacopa monnieri here.
Caffeine
If you reach for a cup of coffee to get you fired up for the day, then you’re already taking the world’s most popular nootropic!
Caffeine is a well-known performance enhancer. It helps to increase your levels of dopamine and other important neurotransmitters, which gets your neurons firing and improves your mood and brain function. This means you feel more energetic, alert, motivated and focused.
Caffeine has long-term benefits for your brain, too. It’s been found to decrease the risk of Parkinson’s and Alzheimer’s, two devastating neurological diseases that currently have no cure.
As a bonus, caffeine can also boost adrenaline, increase your metabolism and stimulate fat-burning. If you’re trying to manage your weight or improve your exercise performance, a caffeine supplement could give you a boost.
You’d have to drink a serious amount of coffee to get the same effects as supplements, which contain high concentrations of caffeine. That makes them much more effective and convenient, but it can also cause jitters, anxiety and “caffeine crashes”. We recommend looking for a caffeine supplement that also contains L-theanine, an amino acid that modifies these side effects without reducing the benefits of caffeine. (More on L-theanine later!)
Learn more about our Zen Caffeine capsules (caffeine + L-theanine) here.
Choline (Citicoline and Alpha-GPC)
Choline is an essential nutrient for a healthy, highly functional brain. It’s used to make cell membranes and chemicals that act as messengers between your cells, including brain cells. You also need it to make acetylcholine, needed for memory, learning and other cognitive functions.
There are two main types of choline-boosting nootropic supplements: Citicoline (also known as CDP or Cognizin) and Alpha-GPC. Both break down in the body to produce choline, and they’re thought to enhance cognitive function, protect the brain cells, and even guard against neurological decline. In fact, they’re sometimes prescribed to help people recover their mental function after a stroke, or to help sufferers of dementia.
So what’s the difference? Citcoline is a good adaptogen, helping to protect your brain from stress. It also breaks down into cytidine and uridine, which are essential for healthy cellular functioning. Uridine also supports nerve growth factor (NGF), an important chemical that helps the brain to regenerate nerve cells, recover from damage, and stay healthier for longer.
Alpha-GPC raises choline levels more than citicoline, so while it offers even stronger cognitive effects than CDP, it doesn’t have quite the same mood-boosting effects. However, it does stimulate growth hormone and encourage fat burning, so it’s especially popular with athletes and those looking to manage their weight.
The right choline nootropic will depend on your individual needs. If you’re looking for long-term cognitive and mental health, you might benefit more from CDP. However, if you’re looking for a physical edge as well as a brain boost, Alpha-GPC may be best.
Learn more about Choline here.
Curcumin (Turmeric)
Turmeric gets its golden colour from curcumin, the chemical that’s also responsible for its many wellbeing benefits. You’ll often see turmeric and curcumin used interchangeably in supplements, but turmeric only contains about 3% curcumin. An effective product will be made up mostly of extracted curcumin, so check the curcumin concentration on the ingredients list and aim for 95% and above.
Now on to the benefits! Turmeric is one of the most revered spices in Ayurvedic medicine, traditionally used to treat everything from sprains to skin conditions. As a nootropic, it’s best known for its anti-inflammatory and antioxidant effects.
As you know by now, free radicals and inflammation are two of the main culprits in chronic disease and cognitive decline. Curcumin reduces both, and it also appears to increase levels of the brain-protecting chemical BDNF and clear the build-up of the plaques that contribute to Alzheimer’s. As a result, it’s thought to slow the cognitive ageing process and keep your brain healthier for longer.
These are just a handful of curcumin’s long list of health and wellbeing benefits. For maximum effect, look for a curcumin supplement that contains black pepper extract, also known as piperine or Bioperine. It’s known to increase absorption by up to 2000%!
Learn more about Curcumin here.
GABA
If you suffer from stress, anxiety or insomnia, you’ll know how badly they can affect your focus and motivation. In fact, experts say that insomnia has such a negative impact on your cognitive function that driving while sleep-deprived can be as dangerous as driving under the influence of alcohol.
Gamma-aminobutyric acid, or GABA, is a neurotransmitter that carries information between your cells. It acts on special receptors in your brain to block stress signals, relax your nervous system and create a calming effect. For that reason, GABA supplements have become a popular nootropic for those looking to fight stress, soothe anxiety or simply get a good night’s sleep.
Ginkgo biloba
Gingko biloba is an ancient Chinese herb renowned for its many health benefits. As a nootropic, it’s best known for fighting mental fatigue, improving memory and protecting against cognitive decline. That’s most likely because it improves blood flow all over the body, keeping cells well-nourished and working at their best.
Gingko biloba is rich in powerful antioxidants and anti-inflammatories. Both are known to reduce the risk of diseases like heart disease, diabetes and dementia, and they can help to relieve symptoms of depression and anxiety.
If you’re looking for the best of all worlds, gingko is an effective nootropic supplement for both short-term cognitive function and long-term wellbeing.
Learn more about Ginkgo biloba here.
Huperzine-A
Huperzine-A, or hup-A, is derived from a plant called Chinese club moss and has been used in Asian medicine for thousands of years. As a nootropic, it has tons of brain-boosting benefits.
Hup-A works in your brain to stop the breakdown of acetylcholine. ACh, as it’s also known, improves cognitive functions like memory, learning, focus, recall, concentration and reasoning. By keeping ACh levels high, Hup-A keeps these important functions sharp.
As a powerful antioxidant, Hup-A can protect your brain against free radical damage. It’s also thought to protect against toxicity from too much of an amino acid called glutamate, and to prevent build-up of the proteins that lead to age-related cognitive diseases like Alzheimer’s.
Note that some supplements use the similar-sounding huperzia serrata. Hup-A is created from this substance, but the two are not the same. All of the studied benefits come from hup-A, not huperzia serrata, so look for nootropics that use hup-A.
Learn more about Huperzine-A here.
L-phenylalanine
L-phenylalanine, an amino acid, is the first link in the chain that produces dopamine, the “happiness” neurotransmitter. Dopamine is then used to make epinephrine (aka adrenaline) and norepinephrine (noradrenaline).
Dopamine, epinephrine and norepinephrine are collectively known as catecholamines. They’re heavily involved in mood, reward, motivation, memory, concentration, attention, focus… the list goes on!
It’s pretty important not just that you have enough catecholamines, but that they’re all in the right balance. Too much norepinephrine, for example, and you’ll end up sluggish and struggling to pay attention. Too much dopamine, and you’re at risk of poor impulse control and even mental illness.
L-phenylalanine is a great nootropic because it supports production of the catecholamines without affecting the balance. Unlike some supplements and drugs that aim to increase or decrease them, it simply gives your brain the ingredients to make enough of what it needs.
Learn more about L-phenylalanine here.
L-taurine
Taurine is one of the most abundant amino acids in your body. It gets a bad rap because of its association with energy drinks but trust us, taurine is not the problem! In the right doses, it’s not just safe, it’s absolutely critical.
L-taurine protects your brain in a ton of ways. It helps to fight off damage from environmental toxins and heavy metals, and as a powerful antioxidant, it protects your brain from free radical damage too.
It regulates calcium levels in and around your brain cells, and prevents disruption in the mitochondria. That means energy production is much more efficient, leaving you physically and mentally better-fuelled.
L-taurine is believed to protect against age-related cognitive decline in a number of ways. It fights iron build-up and inflammation, and it also prevents the accumulation of amyloid plaques, all of which can lead to Alzheimer’s if left unchecked. It also activates stem cells in the brain to create new neurons, and increases the chances of their survival.
Remember GABA, the neurotransmitter that calms your nervous system and reduces stress and anxiety? It’s also involved in mood, memory and learning. Taurine activates GABA receptors in the brain, and it can also interrupt a cascade of brain events that can lead to depression.
L-taurine is vital for optimal brain function and longevity. Thankfully it’s one of the cheapest nootropics around, so there’s no excuse not to add this essential amino acid to your stack!
Learn more about L-taurine here.
L-theanine
Another amino acid, L-theanine is commonly found in tea. It’s one of the only nootropic supplements that’s been shown to boost alpha brain waves, putting you in a calm but energised state. It’s what people often describe as being “in the zone” or in a “flow state”, where you’re relaxed but alert and focused intently on the task at hand.
L-theanine is known to gently increase levels of three key chemicals in the brain: dopamine, responsible for motivation and reward; serotonin, involved in mood and concentration; and GABA, which relieves anxiety and promotes a feeling of calm. With all of these chemicals at optimum levels, you’re fully primed for focus and productivity.
We mentioned earlier that L-theanine is often taken with caffeine. That’s because it enhances the focus and motivation you get from caffeine, and reduces the unpleasant side effects at the same time. You get to double down on the benefits and eliminate the drawbacks.
Learn more about our Zen Caffeine capsules (caffeine + L-theanine) here.
L-tryptophan
L-tryptophan is the sole precursor for serotonin. We’ve touched on some of the roles serotonin plays in the brain, but we really can’t emphasise enough how important it is for good cognitive and mental health!
Low serotonin levels have been linked to loss of both short- and long-term memory. Supplementing with L-tryptophan has been found to improve memory, so if you struggle to retain or recall information, you might find it helpful.
Many psychiatric conditions, including depression and ADHD, are connected to a lack of serotonin and L-tryptophan. In study after study, increasing levels of either or both has led to a significant improvement in mood and cognitive function. In fact, L-tryptophan is so effective that it’s becoming a popular alternative to antidepressant medications (although we do not recommend replacing or mixing antidepressants with an L-tryptophan supplement without careful medical supervision!).
Serotonin is also converted to melatonin, one of the key hormones that regulates your sleep-wake cycle and makes you feel sleepy at night. Melatonin deficiency can seriously disrupt your sleep patterns, leaving you vulnerable to fatigue, poor cognitive function, and a host of chronic illnesses. For a better night’s sleep, many people claim that L-tryptophan is the way to go.
Learn more about L-trypotphan here.
L-tyrosine
Earlier, we talked about how L-phenylalanine was the first link in a chain of events that creates dopamine, adrenaline and noradrenaline (collectively called catecholamines). L-tyrosine, another amino acid, is the second link in that chain.
L-phenylalanine is turned into L-tyrosine, which is then used to make the three catecholamines. However, you can skip that first step and take L-tyrosine as a nootropic, giving you much the same effect.
The catecholamines are major players in mood and cognitive function. Just like L-phenylalanine, L-tyrosine supports the healthy production and balance of the catecholamines. This can help to lift your mood, make you more resilient to stress, and boost your motivation, memory, concentration, attention and focus.
L-tyrosine is often stacked with another amino acid, L-theanine. Both gently stimulate your adrenal system to create a calm but energised state, ideal for when you need to be “in the zone”.
Learn more about L-tyrosine here.
Lion’s Mane
Lion’s Mane is a mushroom that gets its name from the striking cascade of strands that hang from it. It’s revered in Eastern medicine thanks to a long list of cognitive and wider health benefits, making it a perfect nootropic supplement.
Lion’s Mane contains two compounds — hericenones and diterpenoid erinacines — that increase nerve growth factor (NGF) in the brain. NGF stimulates the growth and regeneration of new neurons, and it helps to build and strengthen your neural pathways.
Neural pathways are involved in cognitive functions like learning and memory. For example, when you learn a new skill, you create new neural pathways. Each time you practice the skill, you strengthen those pathways. You find it easier to recall the information you need to perform the skill, and eventually it becomes second nature.
Lion’s Mane may also support overall brain health and longevity. It’s packed with potent antioxidants that reduce oxidative stress, inflammation and cellular destruction, potentially guarding against cognitive decline and disease.
Learn more about Lion’s mane here.
Magnesium L-threonate
Magnesium is an essential mineral involved in over 300 processes in your body. It’s absolutely vital for brain and nerve function, and yet most of us don’t get nearly enough.
Deficiency is linked to fatigue, insomnia and mental illness, not to mention a host of other wider health issues. Long story short: if you want your brain to function at its best, magnesium is non-negotiable.
When you’re looking for a magnesium supplement, you’ll see lots of different forms like citrate, oxide, glycinate and L-threonate. Each has its benefits, but as a nootropic, you can’t beat magnesium L-threonate.
Most forms of magnesium can’t cross the blood-brain barrier, so the magnesium doesn’t benefit your brain at all. And because some of them are poorly absorbed in the gut, they don’t have as much impact on your body as you’d like, either.
However, when magnesium is “chelated” with an amino acid like L-threonate, the acid acts like a shuttle. It transports magnesium into the cells, increasing the bioavailability (and the benefits). Even better, it carries magnesium across the blood-brain barrier and into your neural cells, so your brain feels the benefits too.
As a bonus, L-threonate is a great nootropic in its own right. It boosts mitochondrial function in your neural cells, improves neural communication in the brain, and supports the growth and organisation of new neural pathways.
Learn more about Magnesium L-threonate here.
Panax ginseng
Panax ginseng is another ancient herb with a long list of time-tested benefits. As you’d expect, it’s packed with protective antioxidants and anti-inflammatories to guard against free radical damage and cognitive decline.
When your cells are under oxidative stress from free radicals, they can’t produce energy as efficiently and you can end up feeling mentally and physically fatigued. By fighting off free radicals and reducing the stress load, panax can improve your cells’ capacity to produce energy and keep you powering through your day.
In studies and anecdotally, people report feeling the cognitive effects of panax ginseng immediately. These include faster reaction times, higher accuracy, improved attention, faster information processing, enhanced short-term memory and overall better task performance.
These are just a few of the many ways panax ginseng can support your brain and your body. In fact, “panax” actually translates to “all-healing” in Greek. Whether you’re looking for a quick cognitive boost or long-term results, consider adding this amazing all-rounder to your nootropic stack.
Learn more about Panax ginseng here.
Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid that’s essential for brain cell health and function. It keeps the membrane of the cell flexible and permeable, ensuring that vital substances like oxygen, glucose, enzymes and proteins can flow in and out as needed.
PS is also used to build and maintain the mitochondria, the part of the cell that produces energy. By ensuring that the right nutrients get into the cell, and by keeping the mitochondria running efficiently, PS can improve your mental energy and support cognitive function.
We’ve already talked about the importance of dopamine and acetylcholine for brain health. PS can boost levels of both substances in your brain, improving mood, motivation, memory, attention, alertness and learning.
PS is also essential for communication between neurons and, because it stimulates nerve growth factor (NGF), it promotes the building of neural pathways. Among other things, this allows us to think quickly, learn new skills, and form and recall memories. In fact, it’s being investigated as a potential treatment for memory loss and learning impairment in older adults.
Learn more about Phosphatidylserine here.
Rhodiola rosea
Rhodiola rosea is an ancient Arctic herb known for its stress-busting, fatigue-fighting powers. As a potent adaptogen, rhodiola rosea helps you to cope with physical and mental stress, maintain focus and attention, and perform well under pressure. If you find yourself struggling to concentrate when things get tough, it could be just what you need.
Rhodiola’s adaptogenic effects most likely happen because it boosts serotonin, norepinephrine, and feel-good endorphins. For this same reason, it’s believed to improve your mood and help protect against depression and anxiety. In fact, some studies have found it to be just as effective as some of the most common prescription treatments (although you shouldn’t use it for this purpose without consulting your doctor first!).
In Russia, rhodiola rosea is commonly believed to make you more energetic and productive. This might be because supports the production of ATP, the main source of energy for your cells (including brain cells). It may also boost the creation of new neurons and protect them from inflammation, supporting memory, learning and quick thinking.
Learn more about Rhodiola rosea here.
Our best-selling nootropic stacks
You can buy all of these nootropics as individual supplements, but lots of people like to “stack” them for a synergistic effect. That’s when the individual nootropics work together to enhance each other and provide greater benefits than they would on their own. One example is pairing caffeine with L-theanine to enhance your focus while moderating the side effects.
Some nootropics don’t go quite so well together. Rather than a synergistic effect, they can have an antagonistic effect, where one ingredient cancels another one out. That means if you add the wrong nootropics to your stack, the effectiveness could be going down while the price goes up.
Sound complicated?! There are infinite ways to stack nootropics. If you’re just starting out, it can be hard to know which ones go well together, how to get the results you want, and how to do it without throwing away your money.
That’s why we’re doing the hard work for you! We’re combining our bestselling nootropics into custom, evidence-based stacks to help you reach your goals. Whether you’re looking to boost your focus and productivity, feel more energetic and motivated, or improve your sleep and mood, you’ll be able to skip the guesswork and find the perfect stack for you.
Total ZEN
Total ZEN is a powerful nootropic blend that boosts your energy levels, focuses your mind, and sharpens your cognitive function.
It features vitamin B6 to support energy and mood, zinc to support energy metabolism, and magnesium citrate, one of the most bioavailable forms of the essential all-rounder, magnesium.
You’ll also find L-theanine, an amino acid known to relax and focus the mind, along with a trio of all-natural, proven cognitive boosters:
- Lion’s Mane, an antioxidant-rich mushroom that stimulates neurons and supports learning.
- Ashwagandha, a adaptogenic herb renowned for its ability to fight stress and improve attention.
- Bacopa monnieri, a nootropic that fights stress and boosts learning, memory, attention and information processing.
Zen Caffeine
Zen Caffeine is a blend of caffeine and L-theanine, designed to give you all the mind-boosting benefits of a strong cup of coffee, minus the side effects.
On its own, L-theanine is known to relax your mind, improve alertness, and ease stress and anxiety. Taken with caffeine, it enhances the benefits of caffeine while reducing jitters, anxiety and energy crashes that often come with it.
That makes Zen Caffeine the ideal productivity booster, study aid, or pre-workout performance enhancer, helping you to feel alert, energised and focused.
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