Highest effect
Creatine
Other
Impact
Highest effect
Typical dose:3000–5000 mg / day
Creatine plays a crucial role in recycling ATP, the primary energy currency of the cell. The brain is highly energy-demanding, and supplementing with creatine increases phosphocreatine stores, enhancing cognitive processing, memory, and resistance to mental fatigue.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a cofactor in hundreds of enzymatic reactions vital for brain health. It regulates neurotransmitters like glutamate and GABA, supports learning and memory, and helps manage the body's stress response, all of which are crucial for sustained productivity.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
Omega-3 fatty acids, particularly DHA, are a primary structural component of brain cells and neuronal membranes. Adequate levels are critical for neurotransmitter function, reducing neuroinflammation, and supporting memory and learning. EPA contributes to these effects and also supports mood.
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High effect
Alpha-GPC
Other
Impact
High effect
Typical dose:300–1200 mg / day
Acetylcholine is essential for learning, memory recall, and concentration. Alpha-GPC efficiently delivers choline to the brain, providing the raw material needed to produce this key neurotransmitter, thereby supporting overall cognitive horsepower and mental clarity.
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Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine acts as an adenosine receptor antagonist, blocking the signals that induce drowsiness. This leads to increased neuronal firing and the release of excitatory neurotransmitters like dopamine and norepinephrine, resulting in a tangible boost in focus and wakefulness.
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Rhodiola
Botanical
Impact
High effect
Typical dose:200–600 mg / day
Rhodiola rosea helps the body adapt to physical and mental stress by influencing key brain chemicals like serotonin and dopamine, and by moderating the stress hormone cortisol. This action helps preserve cognitive resources, leading to improved endurance and concentration during long or stressful tasks.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–400 mg / day
L-Theanine is an amino acid that can cross the blood-brain barrier and increase alpha brain wave activity, which is associated with a state of 'relaxed wakefulness'. It can modulate neurotransmitters like GABA and dopamine, improving focus and attention without sedation.
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Situational effect
Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Ashwagandha's primary benefit is its ability to lower cortisol levels and mitigate the body's physiological response to stress. When stress is the primary factor hindering focus and productivity, this herb can be highly effective at restoring mental balance and clarity.
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Bacopa
Botanical
Impact
Situational effect
Typical dose:300–500 mg / day
Bacopa monnieri is a traditional nootropic herb that has been shown in clinical trials to improve the rate of learning, memory consolidation, and information processing. Its effects are cumulative and build over several weeks, making it ideal for long-term projects or study.
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Hericium mushroom
Botanical
Impact
Situational effect
Typical dose:500–1500 mg / day
Commonly known as Lion's Mane, this mushroom contains compounds (hericenones and erinacines) that stimulate the production of NGF. NGF is a protein critical for the growth, maintenance, and survival of neurons, making Lion's Mane a promising supplement for long-term neuro-support and focus.
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