“As a neuroscientist and working mother, I’m deeply interested in how nutrients, botanicals, and bioactives with nootropic actions impact cognitive health,” says cognitive health scientist Milene Brownlow, Ph.D. And Brownlow isn’t alone—nootropics are popular with myriad demographics, from students and entrepreneurs to working professionals and, yes, mothers trying to keep up with their kids. Let’s dive into the intrinsic abilities of nootropics, the ones you might have heard of and the new ones you’ll be wanting to leverage for more brainpower starting tomorrow. Certain prescription drugs are sometimes dubbed nootropics as well. The media has uncovered people (often college students) using specific pharmaceuticals to improve mental performance, but it’s even controversial if such compounds should be considered nootropic at all. Nonetheless, that type of nootropic use is not what we’re covering here, and anyone with specific medical considerations should partner with their doctor. So, now that you know these compounds are famed for generating Jimmy Neutron–like brain-blasting abilities, let’s talk about their exact mechanisms and how they affect the brain. Each nootropic—whether a nutrient, botanical, or bioactive—imparts unique nootropic mechanisms and actions in our body and brain. For example, some nootropics affect neuronal health and neurotransmitter balance, while others increase concentration and mental sharpness. Some literally increase blood flow to your brain1 (think resveratrol), allowing for nutrients and oxygen to flow throughout your central nervous system and maintain adequate energy.* Nootropics have also been shown to exhibit antioxidant, anti-inflammatory, and adaptogenic properties, which are neuroprotective at their core. Other neurocentric actives help protect the brain against toxins, improve executive functions like cognitive flexibility, enhance memory, and nurture neuroplasticity and brain span (aka brain longevity). Even others bolster resilience to stressors and balance mood, ushering in calm and serenity (we see you, kanna).* All in all, these unique compounds help keep your brain in tiptop shape. Adaptogens have taken the spotlight recently—and for good reason! These stimulating plants and herbs help enhance our resilience to stressors. Thanks to their effects on the central nervous system and neurotransmitters, certain adaptogens are also nootropics. That means the same compounds that help you manage your mental and physical stress will also enhance your cognitive function. (I don’t know about you, but that mix of relaxation and focus is exactly what I need when I’m working on a challenging task.) Some examples of plants, fungi, and herbs lucky enough to exist in this epic crossover are ashwagandha, Ginkgo biloba, lion’s mane mushroom, Panax ginseng, kanna (Sceletium tortuosum), and Rhodiola rosea.* Phytonutrients, aka phytochemicals, are natural compounds found in plants that benefit human health. Many phytochemicals have intrinsic antioxidant properties (which, as we know, support whole-body health and longevity) but many also promote other areas of health—such as immune resilience, hormone balance, and how well your brain functions. As with adaptogens, some phytonutrients act as nootropics by stimulating the central nervous system and optimizing cognitive performance. For example, L-theanine is a phytochemical found in green tea that’s both a nootropic and an adaptogen, thanks to its ability to generate a relaxed, focused mental state2. Antioxidant powerhouse resveratrol is a polyphenol with anti-inflammatory properties found in a variety of foods (e.g., grapes, blueberries, cranberries, peanuts, pistachios, and even chocolate) that promotes brain blood flow3 and cognitive task performance4.* As it turns out, L-theanine and resveratrol are also found in certain nootropic supplements, too. And, of course, there’s ever-energizing caffeine, which can be found in chocolate, tea, and coffee and is known for its ability to enhance mental performance5 (i.e., focus, attention, executive function skills, and more). When it comes to caffeine in supplemental form, mbg’s resident nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, explains, “You’ll want to look for the real stuff (i.e., not synthetic caffeine): Seek out caffeine sourced from plants, like whole coffee fruit, green coffee beans, tea, and guarana—and preferably in a sustained-release formula so you reap the benefits minus the infamous caffeine crash.”* “Specific mechanisms of action of nootropic ingredients vary, and thus support different cognitive benefits,” shares Emma Engler, M.S., mbg’s nutrition research scientist. “For example, caffeine (arguably the most widely used nootropic) works on adenosine receptors5 supporting mental and physical energy, while citicoline (a potent neuronutrient) supports phospholipid synthesis6 and neuronal health.”* Let’s review how nootropics deliver certain brain-health benefits—plus the specific nootropics to reach for if you’re looking for a specific blast of brainpower. Interestingly, the combination of caffeine and L-theanine has been found to provide a powerful, energized focus superior to the use of caffeine alone. When consumed together—in matcha and other green teas, or a premium, targeted focus supplement like mbg’s focus+—this unique duo is found to increase individuals’ speed and accuracy of tasks and reduce susceptibility to distractions7.* This breakthrough focus+ formula features six synergistic active ingredients in clinically useful doses and is dominated by plants (hello, coffee cherry, coffee beans, ginseng, and guarana)—to ultimately enhance mind and body energy, concentration, and all-day productivity.* This strategic combo works thanks to its strong science roots. “For a wide range of life essential activities and feelings, cognitive flexibility is at the core,” explains mbg’s VP of scientific affairs Ferira. “These include things like empathy, debate, impulse control, stress regulation, changing directions, strategic planning, creative writing, problem-solving, and multitasking. Even simply reading a book and understanding what you’re reading at the same time requires our brain to tap into our cognitive flexibility skill set.” (Talk about a brain function you want to really nurture!) Out of all neurocognitive domains tested in the 2014 9Evidence-Based Complementary and Alternative Medicine9 clinical trial9, kanna’s displayed ability to improve cognitive flexibility—a unique subset of executive function skills—is arguably the most impressive.* One of the many reasons this ancient plant has been leveraged for a very long time. For example, ginseng (specifically the Panax ginseng variety) acts as a natural actoprotector, meaning it demonstrates an ability to enhance mental work capacity10 (and physical performance, as well!) without increasing oxygen consumption.* If it’s Zen-like relaxation and balance you’re looking for, L-theanine might be your guy: According to clinical research, L-theanine modulates alpha brain wave activity, helping us enter a calm yet relaxed state of focus (even when paired with stimulating caffeine11).* Kanna also has a powerful impact on calming the mind and mood regulation, via unique brain mechanisms: “Specific to serotonin, kanna has serotonin reuptake inhibition actions in the brain,” Engler explains. “This sounds technical, but this basically means that kanna delays the body (neurons, specifically) from reabsorbing serotonin, extending serotonin’s availability and activity in our brain and body."* Since serotonin has been dubbed the “happy hormone,” you can imagine how beneficial extending its beneficial effects are for our mind. Indeed, clinical trial evidence12 has shown kanna delivers mood-balancing effects and promotes stress resilience, demonstrating a positive (resilience-boosting) impact on emotional brain response, Engler adds.* “Honing in further on this polyphenol powerhouse, a 150-milligram daily dose of resveratrol in the Veri-Te™ form (a unique fermentation-derived source) has been clinically shown15 via robust research to increase cerebrovascular responsiveness to stimuli and improve verbal memory tasks and overall cognitive performance,”* shares Ferira. Resveratrol can’t steal all the memory-benefit limelight, though. It turns out citicoline is helpful for way more than just focus benefits, as well: It’s actually more famous for its significant impact on memory.* For example, in a 2021 clinical study in the Journal of Nutrition, citicoline (as Cognizin®) was found to improve overall memory performance16, especially episodic memory, in healthy older adults.* When it comes to working memory (i.e., the brain’s ability to hold on to and process multiple pieces of information at once) and speed of memory, guarana seed extract can be of great assistance, according to a 2019 scientific review from Global Psychiatry. Clinical research demonstrates guarana’s ability to improve memory performance17 on its own, and in combination with ginseng, the speed of memory tasks18 goes up. Additionally, evidence from the Journal of Psychopharmacology suggests ginseng can improve memory19, even after just a single dose. Dietary supplements like mbg brain guard+ can help you take full advantage of all of the brain-boosting benefits of cutting-edge nootropics.* This unique formula uses premium nootropic ingredients—i.e., citicoline (as Cognizin®), resveratrol (as Veri-Te™), and kanna (as Zembrin®) to comprehensively protect and bolster your cognitive performance—from neurotransmitter production and processing speed to mental clarity, memory, and blood flow to the brain, this bioactive trio embodies nootropic brainpower.* “My advice is to start slow, listen to your body, adjust accordingly, and always tell your doctor about your supplement use,” Cole writes in a previous mbg article. Other tips for the safe use of nootropics include being aware of the appropriate dosage and again, obtaining them from a reliable, trustworthy (and preferably sustainable) source. She adds that everyone is unique, and certain individuals might be more sensitive (or responsive) to various nootropic ingredients. As with any dietary or lifestyle change, working with your health care practitioner is best when adding something new to your well-being routine.
