Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical cofactor in hundreds of enzymatic reactions in the brain. It regulates neurotransmitter release, gates the NMDA receptor involved in learning and memory, and helps calm the nervous system by balancing cortisol, thereby improving sleep quality which is vital for memory consolidation.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are widely distributed throughout the brain, where it helps regulate the synthesis of neurotransmitters and supports nerve growth. Correcting common deficiencies is linked to improved mood and cognitive performance, as well as reduced risk of age-related cognitive decline.
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High effect
Alpha-GPC
Other
Impact
High effect
Typical dose:300–600 mg / day
Alpha-GPC efficiently crosses the blood-brain barrier to provide choline, a crucial building block for acetylcholine. This neurotransmitter is vital for learning, memory formation, and focus. Supplementation supports optimal cholinergic function, which can decline with age.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Beyond muscle, the brain is a high energy-consuming organ that uses creatine as a rapid-access energy source. Supplementation increases brain phosphocreatine levels, improving performance on mentally demanding tasks, especially under conditions of sleep deprivation or stress.
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Moderate effect
Acetyl L-Carnitine
Other
Impact
Moderate effect
Typical dose:500–1500 mg / day
This form of L-Carnitine readily enters the brain, where it helps transport fatty acids into mitochondria for energy production. It also donates its acetyl group to form acetylcholine, supporting mental alertness, processing speed, and neuronal health.
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Bacopa
Botanical
Impact
Moderate effect
Typical dose:300–500 mg / day
This adaptogenic herb, specifically Bacopa monnieri, works by improving communication between neurons and increasing the growth of nerve endings (dendrites). It is not a quick stimulant but provides significant, cumulative improvements in learning rate and memory consolidation over several weeks.
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Curcumin
Botanical
Impact
Moderate effect
Typical dose:500–1000 mg / day
Curcumin is the active component of turmeric. Its ability to cross the blood-brain barrier allows it to exert powerful neuroprotective effects by quenching oxidative stress and reducing neuroinflammation, factors that contribute to cognitive decline. Efficacy relies on using a highly bioavailable form.
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Hericium mushroom
Botanical
Impact
Moderate effect
Typical dose:500–1000 mg / day
Also known as Lion's Mane, this mushroom contains unique compounds (hericenones and erinacines) studied for their ability to stimulate the production of NGF. NGF is a protein critical for the survival, maintenance, and regeneration of neurons, making it a promising agent for long-term cognitive health.
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Rhodiola
Botanical
Impact
Moderate effect
Typical dose:200–600 mg / day
Rhodiola rosea helps regulate the body's stress response system by modulating cortisol levels. This action leads to a tangible reduction in the feeling of mental burnout, enhancing concentration, mood, and overall cognitive endurance during stressful periods.
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Theanine
Amino Acid
Impact
Moderate effect
Typical dose:100–200 mg / day
This amino acid, commonly found in green tea, induces a state of wakeful relaxation without causing drowsiness. It is particularly effective at smoothing out the 'jitters' from caffeine while synergistically enhancing its positive effects on focus and attention.
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Situational effect
Ginkgo
Botanical
Impact
Situational effect
Typical dose:120–240 mg / day
Ginkgo biloba extract is known to increase circulation, which can be particularly beneficial for cognitive function in older adults. By improving blood flow, it may support memory and processing speed, though its effects in young, healthy individuals are less pronounced.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
High-quality sleep is non-negotiable for brain health, as it's when the brain clears metabolic waste and solidifies memories. Melatonin can help normalize sleep patterns, improving sleep onset and quality, which indirectly enhances next-day mental clarity and performance.
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Tyrosine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Tyrosine is a precursor to dopamine and norepinephrine, which are rapidly depleted by demanding cognitive tasks and stress. Supplementation acts as a buffer, helping to maintain working memory, mental flexibility, and focus when you're under pressure.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc plays a critical role in regulating communication between neurons. While it is a foundational nutrient, supplementation provides the most tangible cognitive benefits—such as improved memory and mood—in individuals who have insufficient dietary intake or absorption.
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