Health
Nootropics: do natural brain boosters actually work?
From capsules to powders to drinks, nootropics seem to be everywhere. But can these so-called “natural brain boosters” really keep cognitive decline at bay?
By Sabrina Rogers-Anderson
As humans increasingly chase the fountain of youth, products that promise to endow us with youthful brain power and halt degenerative diseases such as dementia are exploding onto the scene.
Known as nootropics, these over-the-counter supplements are already big business. Valued at $3.7 billion globally in 2022, the market is expected to mushroom to $6.6 billion by 2032.
But do they work and are there any risks? We take a deep dive into the evidence.
What are nootropics?
Nootropics are drugs or compounds that are believed to improve brain health and cognitive function.
They’re also known as cognitive enhancers, smart drugs, brain boosters and neuroenhancers.
Prescription nootropics include some medications used to treat ADHD (such as Ritalin and Concerta) and narcolepsy (including Modavigil and Modafin).
While these drugs should only be used to treat the medical conditions they’re indicated for, some people misuse them to boost their focus, attention or wakefulness.
Over-the-counter or “natural” nootropics are made from vitamins, minerals, herbs or other natural compounds. They’re found in everything from capsules and powders to bars and drinks.
Some of the purported benefits of nootropic supplements include:
- Enhanced memory
- Increased mental alertness and clarity
- Improved attention and focus
- Reduced fatigue
- Better mood
- Increased brain health and protection against age-related neurodegeneration
What does the research on nootropics say?
In the absence of large clinical trials demonstrating their effectiveness in improving cognitive function, the official line from medical experts on most nootropics is that evidence is lacking.
But there’s a catch-22 when it comes to obtaining clear-cut evidence, explains University of Queensland neurobiologist Professor Frédéric Meunier.
“Clinical trials are necessary, but there won’t be a lot of appetite for smaller companies to run them,” he says. “You need larger pharmaceutical companies, but they don’t really care because they can’t patent natural products, so there’s no money there.
“There’s now this small niche of biomimetics where you take the molecule and try to make things that have a similar profile. I think that's where some of these [pharmaceutical] companies will go.”
Meunier and his team have been studying how the nootropic Lion’s mane mushroom affects the brain.
“We added Lion’s mane mushroom extract to hippocampal neurons [in the lab] and looked at the network of neurons that were growing,” he says. “The results were phenomenal.
“Neurons are extremely sensitive and easily die in culture, but with the Lion’s mane mushroom extract, they were super happy, growing long and branched neurites and making new contact. I'd never seen anything like that before.”
Meunier and his colleagues also found that Lion's mane mushroom improved mice’s spatial memory.
Until human studies are conducted, Meunier walks the talk. “I take Lion’s mane mushroom for two reasons,” he says. “One is to focus and work better, and the other is to avoid telling people to take Lion’s mane mushroom if it’s going to kill them! I’d rather find out first.”
8 popular nootropics
Here are 8 of the most popular natural nootropics used in New Zealand products and what the evidence says about them.
- Caffeine: A large body of research shows that this widely used stimulant improves alertness and attention.
- L-theanine: This is one of the most studied nootropics with substantial evidence to back up its effectiveness. Naturally present in green tea, L-theanine is an amino acid that has been shown to promote relaxation and calmness. When combined with caffeine, it improves attention, alertness, memory and cognitive performance.
- Bacopa monnieri: Although this plant has been used for centuries in traditional medicine to enhance memory and reduce anxiety, reviews of the evidence have shown mixed results and more research is needed.
- Creatine monohydrate: Popular amongst bodybuilders and athletes for its effects on strength and exercise performance, there’s some evidence that creatine may also improve short-term memory and reasoning skills in healthy adults.
- Rhodiola rosea: While some studies have shown that this herb may have neuroprotective effects and be useful in the prevention of dementia, the evidence is still lacking.
- Panax ginseng: Clinical studies have shown that long-term use of Panax ginseng improves cognitive function in healthy people as well as those with mild cognitive impairment and Alzheimer’s disease.
- Ashwagandha: A 2020 review found that ashwagandha may improve cognitive performance, executive function, attention and reaction time.
- Ginkgo biloba: A staple of traditional Chinese medicine, ginkgo biloba has been widely studied. A review of the clinical studies published between 1984 and 2018 found that it may improve cognitive function in patients with mild dementia.
Can I get nootropics from my diet?
Absolutely! There’s plenty of evidence that diets that are high in fish - which is rich in the nootropic omega-3 - are associated with a lower risk of cognitive decline. Interestingly, omega-3 supplements don’t have the same effect.
If you want a dose of brain-boosting L-theanine, it’s as simple as brewing a cup of green tea.
And purple foods - including plums, blueberries, cherries and red cabbage - are chock-full of compounds known as anthocyanins that may slow or stop the progression of cognitive decline.
What are the risks of nootropics?
Given the lack of clear-cut evidence on the safety of most nootropics, many experts caution against taking them without checking with your doctor first.
Some also warn about the potential dangers of using neuroactive substances during the late teen years and early adulthood because the brain isn’t yet fully developed. To be on the safe side, chat with your GP before taking nootropics and don’t share them with younger people.
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