Highest effect
EPA (Eicosapentaenoic Acid)
Fatty Acid
Impact
Highest effect
Typical dose:250–1000 mg / day
While DHA is structural, EPA plays a vital role in regulating inflammation within the brain, which is a key factor in cognitive aging and mood disorders. It also helps produce signaling molecules that support overall brain function.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical cofactor in over 300 enzymatic reactions in the body, many of which occur in the brain. It plays a key role in synaptic plasticity (the basis of learning and memory) and helps calm the nervous system. Highly bioavailable forms like Magnesium L-Threonate are particularly noted for their ability to cross the blood-brain barrier.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–1000 mcg / day
Deficiency in Vitamin B12 is directly linked to cognitive impairment, memory loss, and fatigue. It works in concert with Folate (B9) to regulate homocysteine levels, an amino acid that can be neurotoxic at high concentrations. Supplementation is particularly important for older adults and those on plant-based diets.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–1500 mg / day
This form of L-Carnitine can cross the blood-brain barrier, where it helps transport fatty acids into mitochondria to be burned for energy. This process supports mental energy, reduces mental fatigue, and may improve focus and processing speed, particularly in aging individuals.
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Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
As a powerful adaptogen, Ashwagandha's main cognitive benefit comes from its ability to mitigate the negative effects of chronic stress. By lowering cortisol, it can clear 'brain fog,' improve executive function, and enhance attention and information processing speed.
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Bacopa
Botanical
Impact
High effect
Typical dose:300–500 mg / day
Bacopa monnieri has centuries of use in Ayurvedic medicine and is backed by modern research. It enhances communication between neurons and may modulate the activity of key neurotransmitters. Its benefits are cumulative and typically observed after 8-12 weeks of consistent use.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
While famous for muscle performance, the brain is a highly energy-demanding organ that also uses creatine. Supplementation provides a rapid energy source for neuronal activity, showing significant cognitive benefits, especially during demanding mental tasks or in states of sleep deprivation.
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Ginkgo
Botanical
Impact
High effect
Typical dose:120–240 mg / day
Ginkgo biloba is one of the most studied herbs for cognitive health. Its primary mechanism is enhancing circulation in the brain, which has shown the most significant benefits for memory and attention in older adults experiencing age-related cognitive decline.
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Hericium mushroom
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Commonly known as Lion's Mane, this mushroom has strong clinical evidence supporting its role in enhancing memory and cognitive function, particularly in individuals with mild cognitive impairment. By boosting NGF, it supports neurogenesis and long-term brain health.
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Rhodiola
Botanical
Impact
High effect
Typical dose:100–300 mg / day
Rhodiola rosea helps the body adapt to physical and mental stressors. It has an acute effect on reducing the feeling of 'burnout,' enhancing concentration, and improving mood by influencing levels of neurotransmitters like serotonin and dopamine.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–200 mg / day
Found in green tea, L-Theanine is an amino acid that modulates neurotransmitters like GABA and dopamine. It is highly effective at taking the 'edge' off stimulants like caffeine, resulting in smooth, focused energy and reduced anxiety.
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Situational effect
Alpha-GPC
Other
Impact
Situational effect
Typical dose:300–600 mg / day
Acetylcholine is a primary neurotransmitter involved in learning and memory. Alpha-GPC provides the raw material needed for its synthesis, making it effective for enhancing memory formation and focus. It is often used to support cognitive function during demanding mental work.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc plays a vital role in modulating communication between brain cells. While it won't act as a nootropic if your levels are sufficient, deficiency is common and is linked to poor memory, inattention, and brain fog. Correcting a deficiency can restore optimal cognitive function.
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