Nootropics might might seem like a recent buzzword in the supplements space yet in reality these “brain-boosters” are anything but new. With the thirst for cognitive enhancing supplements growing, our expert Nutritional Therapist, Annie examines these so called “smart drugs”.
What are nootropics?
A nootropic is a substance that acts as a cognitive enhancer due to its ability to support brain function, focus, memory, and mood. It is said to have the distinct ability to enhance one’s cognition and, therefore, elevate one’s potential. The term “nootropic” was first coined by Giurgea in 1972 and comes from the Greek words ‘noos’, meaning mind, and ‘tropein’, meaning towards, resulting in the term ‘nootropic’, which translates into ‘acting upon the mind’.[i]
It is suggested that nootropics modulate both neural pathways and neurotransmitter activity in the brain, thereby improving learning capacity, memory consolidation, and overall cognitive performance, as well as positively influencing mood regulation and creative thinking. They do this through a variety of proposed mechanisms, including modulation of acetylcholine levels, glutamate receptors, adenosine levels, and monoamine oxidase (MAO) activity.
Let’s explore some popular nootropic supplements below:
L-Theanine
L-theanine is an amino acid derived from green tea (Camelia sinensis) and is known for its calming yet attention-enhancing effects. L-theanine can cross the blood-brain barrier and increase alpha brain waves, which are associated with a calm but alert mental state. It also influences neurotransmitter balance by modulating levels of dopamine, serotonin, and GABA, to support mood regulation and reduce anxiety.
The balance between glutamate, which is an excitatory neurotransmitter, and GABA, which is more inhibitory, is critical for healthy brain function and a balanced nervous system. Due to its influence on GABA, L-theanine can help to reduce levels of imbalanced glutamate in the brain, having a beneficial effect on mental clarity, focus, and concentration, and may be specifically useful for those who experience anxiety, without causing any drowsiness. While it does not have specific sedative properties, it can still be useful for sleep, by improving latency and quality, perhaps due to its effects on anxiety and alpha brain wave activity.[ii] Clinical research suggests that supplementation in the range of 200–400mg is effective in delivering significant relief from stress, often within hours of intake.[iii]
The ability of L-theanine to pass the blood-brain barrier and change electrical activity in the brain has been identified by research using ECG transcription, where L-theanine was found to alter alpha wave frequency to sit between 8 and 14 Hz within just 40-60 minutes. Other research looking at the attention and reaction time of highly anxious but healthy university students found that 200mg of L-theanine enhanced attentional performance, reduced anxiety levels, and improved reaction times when completing tasks compared to a placebo.[iv]
While no human data exists at this time, animal research has found that L-theanine may enhance levels of brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF), suggesting potential additional benefits.[v]
L-theanine is often consumed in beverages that also contain caffeine. While it is thought that this amino acid may help to balance the negative effects of caffeine, such as anxiety and jitteriness, some individuals may still be sensitive to these beverages.
Caffeine
Caffeine is a well-known, much-loved psychostimulant that is used all over the world. It is found in beverages such as coffee, tea, green tea, cacao, and some fizzy drinks. The reasons for intake include taste, habit, and to promote feelings of wakefulness.
Caffeine acts as an antagonist at adenosine receptor sites and increases central nervous system activity. This reduces the need to sleep and promotes a stimulated and alert feeling that I am sure we all have experienced. It can also increase levels of certain neurotransmitters, such as dopamine, to enhance positive feelings, which further adds to its stimulating effects. Caffeine, for many, increases metabolic activity and energy output, as well as verbal reasoning, speed, and encoding of new information, and therefore affects overall physical and mental performance. Long-term intake has even been associated with reduced cognitive decline, cardiovascular disease, and even type 2 diabetes. However, many people have negative effects from caffeine intake, including restlessness, tachycardia, anxiety, and an over-reliance on this stimulant.[vi]
Ashwagandha
Ashwagandha is an Ayurvedic herb that has been used traditionally for many years as an adaptogen to help restore balance to the body. It has been found to help modulate cortisol levels, which, if out of balance, can negatively affect the HPA-axis, mood, stress levels, and overall well-being. It is said to possess a wide range of therapeutic properties, including anti-inflammatory, antitumor, anti-stress, antioxidant, immunomodulatory, hemopoietic, and rejuvenating benefits. Ashwagandha has gained popularity in the area of nootropics due to its ability to enhance cognitive function and support mental clarity, as well as help to reduce stress and anxiety.[vii]
Ashwagandha has been used therapeutically with good effect in clinical trials for those experiencing stress and anxiety.[viii] One small but interesting clinical trial showed significant improvements in obsessive-compulsive disorder (OCD) with intakes of 120mg of Ashwagandha, although this was in addition to SSRI medications.[ix]
In terms of its effects on neurotransmission, animal research has shown that compounds in this herb can bind to GABA receptors in the brain to enhance GABAergic signalling. This is similar to preclinical research, which also demonstrates Ashwagandha’s potential GABAergic action.[x] While studies are limited, the anti-anxiety effects of Ashwagandha, alongside its impact on alpha brain wave patterns, do allude to its possible connection with GABA pathways.[xi],[xii] The neuroprotective effects of Ashwagandha may be due to its stress-relieving, anti-inflammatory, and antioxidant properties. Other proposed mechanisms explore its potential to increase BDNF and neuroplasticity.[xiii]
It has been shown that Ashwagandha can not only reduce cortisol secretion from the adrenal glands but also increase levels of both superoxide dismutase and glutathione within the brain, helping to reduce oxidative stress and, in turn, reduce neuroinflammation and, therefore, cognitive decline.[xiv]
Ashwagandha root has been found to improve cognitive functioning, such as memory and focus.[xv] Research has found that an intake of 500-600mg over 8-12 weeks improved memory, executive functioning, processing speed, and attention in both young healthy adults and those showing signs of early dementia. Further studies found improvements in visual memory, reaction time, and cognitive flexibility within 30 days of supplementation.[xvi]
Bacopa Monnieri
Bacopa Monnieri, also commonly known as Brahmi, is an Ayurvedic herb that has been used for over 3000 years and is valued for its longevity and neuroprotective properties.xviii
Bacopa contains a vast amount of chemical constituents, including bacosides, alkaloids, sterols, flavonoids, and glycosides, which contribute to its anti-inflammatory, antioxidant, hepatoprotective, cardioprotective, and neuroprotective properties. Bacopa’s antioxidant capacity may be one way that it can mitigate the impact of oxidative stress on neuronal structures to help reduce neuronal damage. It has been highlighted for its role in helping to reduce neuroinflammation, which is attributed to the inhibition of inflammatory mediators such as tumour necrosis factor-α (TNF-α) and Interleukin-6 (IL-6).[xvii]
Other mechanisms of Bacopa’s cognitive potential that are proposed in the literature include choline acetyltransferase activation (increases acetylcholine), acetylcholinesterase inhibition (reduces breakdown of acetylcholine), neurotransmitter modulation, β-amyloid reduction, and improved cerebral blood flow; however, long-term human studies in this area have yet to be conducted.[xviii] While research on Bacopa is relatively limited compared to other nootropics, animal studies do suggest that it may have the potential to stimulate BDNF expression, promote neurogenesis, and exert overall neuroprotective effects.[xix]
Human research investigating Bacopa and its memory-promoting effects does show improvements in information acquisition with an enhanced ability to retain and retrieve information.
One study found that participants taking 300mg of Bacopa for 12 weeks experienced significant improvements in learning rate, memory consolidation, and the speed at which they processed visual information.[xx] 300mg a day has also been found to improve verbal learning and overall memory[xxi], which also extends to healthy persons under 60 years of age.[xxii]
Focusing more on cognitive decline, one study found improvements in various components of cognitive function in patients with Alzheimer’s disease after taking 600mg of Bacopa a day over 6 months. In addition to this, they also found that the participants experienced reduced insomnia and reported an overall improvement in quality of life.[xxiii]
Lions Mane
Lion’s mane (Hericium erinaceus) is a medicinal mushroom also known as ‘Yamabushitake’, or ‘Hedgehog mushroom’ because of its unusual look, with long white spines that give it the look of a majestic Lion’s mane! The mycelia and the fruiting body of the mushroom contain a variety of bioactive molecules and substances, such as polysaccharides, phenolic compounds, tocopherols, carotenoids, steroids, alkaloids, polyunsaturated fatty acids, minerals, and essential amino acids.xxiv, xxv
The neuroprotective properties of Lion’s Mane are indeed compelling. Research indicates that certain compounds, such as hericenones and erinacines within Lion’s mane, may promote the production of NGF, which is crucial for the survival and maintenance of neurons. Overall, it is thought to play a role in regulating inflammation and reducing oxidative stress and may be used as a therapeutic option to help support cognitive function and protect against neurodegenerative disease.xxiv, xxv
Research focusing on young healthy adults, independent of cognitive decline, found that Lion’s Mane improved cognitive functioning, learning ability, and performance on cognitive tasks, and reduced reported stress levels.
Significant results were found after just one 1.8g dose of Lion’s Mane, with participants performing significantly quicker on Stroop tasks (psychological assessment used to measure cognitive control and attention), suggesting that Lion’s Mane could have immediate benefits for focus and mental agility. They also found a reduction in stress levels after 28 days of taking the supplement, especially when compared to the placebo group, suggesting that it may have both cognitive and mood-enhancing effects. Chronic stress can negatively impact cognitive function, so finding a natural way to alleviate stress could be beneficial for overall mental health.[xxv]
Nootropics, brain-derived neurotropic factor (BDNF) & brain regeneration
Neurotrophic factors such as NGF and BDNF in the brain are vital in maintaining neural function and organisation, as they act to support the growth and development of neurons and protect them from damage, as well as helping to maintain a balance between neurodegeneration and neuroregeneration, which together support the growth, survival, and differentiation of neurons, vital for a healthy brain.xxiv, xxv
BDNF is crucial for synaptic plasticity, which is essential for learning and memory consolidation. Research has shown that individuals with lower BDNF levels tend to have poorer cognitive function and information-processing skills. Similarly, lower levels of NGF have been linked to neurodegenerative changes associated with Alzheimer’s disease, suggesting that NGF may play a protective role against its development. Both BDNF and NGF are promising targets for therapeutic interventions aimed at enhancing cognitive function and potentially mitigating neurodegenerative diseases. Enhancing their activity, as seen with compounds within Lion’s Mane, could therefore provide therapeutic benefits.[xxiv]
Summary
In summary, nootropics are popular supplements to support cognition, memory, learning, and mood. Acting through diverse mechanisms, including neurotransmitter modulation, synaptic plasticity, neurotrophic support, antioxidant protection, and reduction of neuroinflammation, they offer targeted strategies to support and sustain cognitive health.
Other popular supplement options to support cognition, mood, memory, and learning include gingko biloba, choline, as well as ensuring optimal nutrient intake, particularly B vitamins, vitamin D, and omega-3 fatty acids.
Try this nootropics recipe: Lion’s Mane Latte
Ingredients (1 serving)
- 250ml of milk of choice (sugar-free almond, oat, or coconut)
- 2 opened capsules of Lion’s Mane mushroom
- 1 tsp organic cacao powder
- ½ tsp cinnamon
- 1 tsp maple syrup or honey
- 1 tsp coconut oil or MCT oil (optional)
- Pinch of sea salt
- Optional shot of organic coffee
Instructions
- Warm the milk in a saucepan
- Add in Lion’s Mane, cacao, cinnamon, and chosen sweetener
- Add optional coffee
- Whisk vigorously (or use a milk frother or blender for best effect) until frothy
- Pour into a mug, sprinkle with a little cinnamon on top, and enjoy!
References
[i] Giurgea C, Salama M. Nootropic drugs. Progress in Neuro-Psychopharmacology. 1977;1(3-4):235-247. doi:https://doi.org/10.1016/0364-7722(77)90046-7
[ii] Patel J, King A, Malempati M and Patel M. Understanding nootropics and cognitive enhancement: mechanism of action and ethical considerations. Health Open Res 2024, 6:2 (https://doi.org/10.12688/healthopenres.13504.1)
[iii] Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H. Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research. 2019;147:104395. doi:https://doi.org/10.1016/j.phrs.2019.104395
[iv] Higashiyama A, Htay HH, Ozeki M, Juneja LR, Kapoor MP. Effects of l-theanine on attention and reaction time response. Journal of Functional Foods. 2011;3(3):171-178. doi:https://doi.org/10.1016/j.jff.2011.03.009
[v] Wakabayashi C, Numakawa T, Ninomiya M, Chiba S, Kunugi H. Behavioral and molecular evidence for psychotropic effects in L-theanine. Psychopharmacology (Berl). 2012;219(4):1099-1109. doi:10.1007/s00213-011-2440-z
[vi] Smit HJ, Rogers PJ. Effects of low doses of caffeine on cognitive performance, mood and thirst in low and higher caffeine consumers. Psychopharmacology. 2000;152(2):167-173. doi:https://doi.org/10.1007/s002130000506
[vii] Dar, N. J., Hamid, A. & Ahmad, M. (2015) Pharmacologic overview of Withania somnifera, the Indian Ginseng. Cell. Mol. Life Sci., 72, 4445–4460.
[viii] Fuladi, S. et al. (2020) Assessment of Withania somnifera root extract efficacy in patients with generalized anxiety disorder: A randomized double-blind placebo-controlled trial. Curr.Clin. Pharmacol., doi:10.2174/1574884715666200413120413.
[ix] Jahanbakhsh, S. P. et al. (2016) Evaluation of the efficacy of Withania somnifera (Ashwagandha) root extract in patients with obsessive-compulsive disorder: A randomized double-blind placebo-controlled trial. Complement. Ther. Med., 27, 25–29.
[x] Candelario, M. et al. (2015) Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors. J. Ethnopharmacol., 171, 264–272.
[xi] Kataria H, Gupta M, Lakhman S, Kaur G. Withania somnifera aqueous extract facilitates the expression and release of GnRH: In vitro and in vivo study. Neurochemistry International. 2015;89:111-119. doi:https://doi.org/10.1016/j.neuint.2015.08.001
[xii] Murthy SV, Fathima SN, Mote R. Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro – In Vivo Experimental Models. Preventive Nutrition and Food Science. 2022 Mar;27(1):108-120. DOI: 10.3746/pnf.2022.27.1.108. PMID: 35465115; PMCID: PMC9007714.
[xiii] Ng, Q. X. et al. (2020) A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytother. Res., 34, 583–590.
[xiv] Zahiruddin, S. et al. (2020) Ashwagandha in brain disorders: A review of recent developments. J. Ethnopharmacol., 257, 112 876.
[xv] Gopukumar K, Thanawala S, Somepalli V, et al. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-based Complementary and Alternative Medicine : Ecam. 2021 ;2021:8254344. DOI: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.
[xvi] Xing D, Yoo C, Gonzalez D, et al. Effects of Acute Ashwagandha Ingestion on Cognitive Function. International Journal of Environmental Research and Public Health. 2022;19(19):11852. doi:https://doi.org/10.3390/ijerph191911852
[xvii] Valotto Neto LJ, Reverete de Araujo M, Moretti Junior RC, et al. Investigating the Neuroprotective and Cognitive-Enhancing Effects of Bacopa monnieri: A Systematic Review Focused on Inflammation, Oxidative Stress, Mitochondrial Dysfunction, and Apoptosis. Antioxidants (Basel). 2024;13(4):393. Published 2024 Mar 25. doi:10.3390/antiox13040393
[xviii] Srineetha U, Seethamma G, Rao S, Veera D, Kumar N. Neuroprotective Potential of Bacopa Monnieri: A Comprehensive Study.; 2022. Accessed August 22, 2025. https://www.ijfans.org/uploads/paper/85d608f98886119229bfebe42f065391.pdf?
[xix] Brimson JM, Brimson S, Prasanth MI, Thitilertdecha P, Malar DS, Tencomnao T. The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data. Scientific Reports. 2021;11(1). doi:https://doi.org/10.1038/s41598-020-80045-2
[xx] Stough, .C., Lloyd, .J., Clarke, .J. et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology 156, 481–484 (2001). https://doi.org/10.1007/s002130100815
[xxi] Morgan A, Stevens J. Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trial. J Altern Complement Med. 2010;16(7):753-759. doi:10.1089/acm.2009.0342
[xxii] Stough C, Downey LA, Lloyd J, et al. Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial. Phytother Res. 2008;22(12):1629-1634. doi:10.1002/ptr.2537
[xxiii] Effect TM, Goswami S, Anand Saoji, Kumar N, Manasi Thawani. Effect of Bacopa monnieri on Cognitive functions in Alzheimer’s disease patients. International Journal of Collaborative Research on Internal Medicine and Public Health. 2011;3(4). https://www.researchgate.net/publication/266332557_Effect_of_Bacopa_monnieri_on_Cognitive_functions_in_Alzheimer%27s_disease_patients
[xxiv] Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009;23(3):367-372. doi:10.1002/ptr.2634
[xxv] Docherty S, Doughty FL, Smith EF. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients. 2023;15(22):4842. Published 2023 Nov 20. doi:10.3390/nu15224842
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Last updated on 23rd September 2025 by cytoffice
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