How to Maximize Productivity with Nootropic Supplements

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Dr. Mehmet Oz, M.D. Opublikowano dnia 16 maja 2024

What Are Nootropics?

Nootropics, or “smart drugs,” are foods, over-the-counter compounds, and prescription medications that may maximize your brain power so you can improve learning, memory, and productivity. Nootropics may help you become more efficient at work, counter the effects of aging on the brain, and control mild cognition problems.

Lifestyle Considerations for Brain Health

But before you take any “brain helper,” your first step is to ensure you support your body and brain with healthy lifestyle choices. You want to choose a healthy, nutrition-packed diet, get plenty of physical activity daily, manage your stress, get enough restful sleep, and cultivate a supportive network of friends and colleagues. In addition, you want to avoid all smoking and vaping (even second and third-hand) and eliminate alcohol.

Those steps help reduce body-wide inflammation, optimize blood flow to the brain, and help you avoid cognitive problems, reduced productivity, and diminished motivation, which can be associated with obesity, diabetes, heart disease, and chronic stress.

Now, let’s look at prescription and non-prescription nootropics and explore their benefits.

Foods & Supplements for Brain Health

Foods and drinks that deliver brain-stimulating or brain-protective compounds to help your memory and cognition include:

Caffeine
Omega-3 fatty acids - fish/algae oil
Resveratrol - found in the skin of grapes, blueberries, and dark chocolate
Creatine - made in the liver, kidneys, and pancreas from amino acids like arginine and glycine and found in herring, cod, and tuna
Alpha-GPC - made in the body from choline, found in fish, soybeans, and shitake mushrooms, and the lab

A note to vegetarians and vegans: You can get omega-3 fatty acids from algae oil–that’s where fish get it! As for creatine, no plant-based foods contain creatine, but seeds and beans provide the amino acids that the body uses to produce creatine.

Phosphatidylserine

Phosphatidylserine, a kind of lipid (fat) that protects brain cells involved in memory and cognition, is generally considered safe by the FDA if it comes from fish, soy lecithin, and sunflower.

Ashwagandha

Ashwagandha, an Ayurvedic medicine made from the root and leaves of the plant, is called an adaptogen because it helps regulate the balance of hormones, such as cortisol, and neurotransmitters, such as serotonin, that are involved in the body’s response to stress. It also improves sleep. That combination enhances energy, focus, and productivity throughout the day. For detailed information on studies on the benefits of Ashwagandha, enjoy “Ashwagandha—The Best Supplement for Stress Support.”

Ginseng

Ginseng extract is an herb that acts as an adaptogen to help boost physical and mental resilience and overcome fatigue. Studies indicate this antioxidant quells inflammation in the brain that is associated with cognition problems and enhances the brain’s signaling pathways. To learn more about how ginseng can help ease chronic stress—and allow you to realize your potential—check out “Ginseng & Stress.”

Ginkgo Biloba

There is also some research showing that in healthy folks, the extract from the leaves of the tree improves cognition. One double-blind, placebo-controlled clinical trial did find that Ginkgo biloba extract improved participants' working memory and sped up their information processing. Still, other studies indicate it cannot slow cognitive decline.

Bacopa

And if you are adventurous, try the ancient ayurvedic herb Bacopa, which might help memory, according to a few studies. Scientists gave the herb to rats for six weeks and witnessed improved learning and memory. Then, they examined the animals’ brain dendrites, which facilitate cell-to-cell communication, and found they were longer, allowing the brain’s neurons to communicate better with each other. Those ancient doctors were on to something.

Nootropic Medications

The United States Food and Drug Administration-approved prescription nootropics are stimulants that are used to ease symptoms of brain-related impairments such as ADHD (attention deficit hyperactivity disorder), narcolepsy, or Alzheimer’s disease.

In addition, there are nootropic substances that are allowed to be added to supplements in the United States, such as meclofenoxate (centrophenoxine), piracetam, and vinpocetine. There are concerns about all of them, so rely on your physician’s advice if you feel your focus or memory is impaired enough to warrant their risks.

Takeaway

Your smartest move is to embrace brain-enhancing and protective nutrition from fresh foods and adopt proven lifestyle changes before turning to more aggressive medications.

For more information, check out the in-depth information in “5 Natural Nootropic Supplements to Boost Your Cognitive Power” and “Brain Health Supplements Are Gaining Popularity—Here’s Why.”

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