Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium acts as a gatekeeper for NMDA receptors, which are involved in learning and memory. It also plays a vital role in ATP production for cellular energy and helps maintain healthy nerve signaling, contributing to mental clarity and reducing brain fog.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–1000 mcg / day
As part of the B-complex family, B12 is vital for maintaining the myelin sheath that protects nerve fibers, ensuring rapid communication between brain cells. Deficiency can lead to significant cognitive impairment, fatigue, and poor concentration.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–2000 mg / day
This acetylated form of L-Carnitine can cross the blood-brain barrier, where it helps transport fatty acids into mitochondria for energy production. This enhances mental energy and has been shown to combat age-related cognitive decline and mental fatigue.
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Alpha-GPC
Other
Impact
High effect
Typical dose:300–600 mg / day
Alpha-GPC readily crosses the blood-brain barrier to serve as a direct precursor for acetylcholine synthesis. This supports neuronal communication, enhances learning capacity, and can sharpen focus for cognitively demanding activities.
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Caffeine
Other
Impact
High effect
Typical dose:50–200 mg / day
Caffeine is one of the most well-researched ergogenic aids for both physical and mental performance. It directly counteracts drowsiness and has been shown to improve reaction time, attention, and executive function, providing a tangible and immediate boost to focus.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
While known for physical performance, the brain is a high energy-demanding organ. Creatine supplementation increases brain phosphocreatine levels, providing a rapid energy reserve that supports working memory and processing speed, especially during complex mental tasks.
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Rhodiola
Botanical
Impact
High effect
Typical dose:200–600 mg / day
Rhodiola rosea helps regulate the body's stress-response system, preserving levels of key neurotransmitters like dopamine and serotonin. This leads to improved concentration, mood, and mental stamina during demanding tasks.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–200 mg / day
Found primarily in green tea, L-Theanine modulates neurotransmitters like dopamine and GABA. It provides a non-drowsy relaxation effect that can mitigate the jitteriness of caffeine, leading to a synergistic improvement in smooth, sustained mental focus.
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Moderate effect
Bacopa
Botanical
Impact
Moderate effect
Typical dose:300–450 mg / day
Bacopa monnieri works by improving communication between neurons and supporting the synthesis of key neurotransmitters. Its effects are not acute but build over several weeks, making it an excellent choice for long-term cognitive enhancement rather than immediate focus.
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Ginkgo
Botanical
Impact
Moderate effect
Typical dose:120–240 mg / day
Ginkgo biloba has antioxidant and anti-inflammatory properties and is well-studied for its ability to increase circulation within the brain. This can lead to modest but noticeable improvements in mental sharpness and processing speed, especially in older adults.
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Hericium mushroom
Botanical
Impact
Moderate effect
Typical dose:500–1500 mg / day
While research is ongoing, Lion's Mane shows significant promise for supporting neurogenesis and protecting against age-related cognitive decline. Its benefits are more subtle and focused on long-term cognitive resilience rather than acute focus.
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Situational effect
Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is a cofactor for numerous enzymes in the brain and plays a role in modulating communication between neurons. Ensuring adequate intake is foundational for maintaining cognitive health, though supplementation offers the most benefit when correcting a deficiency.
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