While not an exhaustive list, the following nootropics are well-researched and are proven to have cognitive benefits. 

Phosphatidylserine (PS)

PS is classified as a phospholipid, a class of fats that are critical components of all cell membranes, maintaining strength, structure, and fluidity, and influencing the overall health of the cell. You are only as healthy as your cell membranes, so it is critical that they are in good health. PS is concentrated in the brain where it maintains the structural integrity and plasticity of neurons and enhances communication between neurons.^{1 2 3} Supplementation with PS has been shown to cross the blood-brain barrier and support cognitive function, including short- and long-term memory, learning and recall, focus and concentration, problem solving, and language skills.⁴ Research has also found that PS supplementation can reduce stress and improve mood.^{5 6}

Children struggling with attention-deficit/hyperactivity disorder (ADHD) can benefit from PS as well. One double-blind placebo-controlled study found that 200 mg of PS daily significantly reduced ADHD symptoms after only two months in children aged 4-14. There were specific improvements in classroom behavior, social skills, and auditory memory, or the ability to process and recall orally presented information.⁷

Try:

Start with 200-300 mg a day for a month or two to fully saturate cell membranes, then reduce dose to 100-200 mg daily for maintenance.⁸ It also appears that PS works most effectively when there are optimal levels of the omega-3 fat docosahexaenoic acid (DHA) in the brain.⁹ This can be obtained from a quality fish oil supplement.

Alpha GPC

L-Alpha glycerophosphocholine (alpha GPC) is a stable form of the nutrient choline, usually grouped with the family of B vitamins. Choline is essential for the healthy functioning and structural integrity of cell membranes, especially for certain brain cells, and is the precursor to acetylcholine, a critical neurotransmitter involved in memory and learning.¹⁰ Severe depletion of acetylcholine is a hallmark of Alzheimer’s disease. Alpha GPC is a bioavailable form of choline that has been shown to cross the blood-brain barrier, where it supports cognitive function. It also acts as a building block for the phospholipids that are important for maintaining the health and function of brain cells.^{11 12 13} Research has shown that choline supports mental sharpness in young people as well as in older adults, including recall and attention, visual and verbal memory, reaction time, and energy production in the brain.^{14 15}

Much of the research on alpha GPC has focused on dementia and Alzheimer’s, and the results are promising. In fact, alpha GPC’s effect on Alzheimer’s is so significant that in Europe it is used as a prescription drug to treat the disease.^{16 17} One placebo-controlled trial found that 400 mg of alpha GPC three times a day for six months consistently improved scores for cognition and behavior in older adults with mild-to-moderate Alzheimer’s disease, with results similar to three commonly prescribed Alzheimer’s drugs.¹⁸ Another review of 13 published clinical trials evaluating the use of alpha GPC in several types of dementia, including Alzheimer’s and vascular dementia resulting from stroke, found that alpha GPC consistently and significantly improved patient conditions, including memory and attention, as well as or better than conventional drugs.¹⁹

Try:

For cognitive impairment related to dementia, studies have successfully used 1,200 mg daily, in divided doses. For general cognitive support, try 600 mg daily.²⁰

Bacopa

This herb has been used for centuries in the Indian Ayurvedic tradition to improve memory and intellect and was recommended in ancient Ayurvedic texts for a range of mental conditions, including anxiety, poor cognition, and lack of concentration. It continues to prove itself as a valuable nootropic for brains of all ages. One recent review found that bacopa improved behavior, memory, and attention and focus in children and adolescents,²¹ while a separate study of children diagnosed with ADHD saw a significant improvement in self-control, restlessness, learning problems, impulsivity, and psychiatric problems in the majority of children supplementing with bacopa over a period of six months.²²

Bacopa has also been investigated for its effects in older adults, with positive results. Supplementation with 300 mg bacopa daily resulted in significant improvement in memory recall, information retention, verbal learning, and depression and anxiety scores.^{23 24} Curious to see if bacopa could improve cognition in young adults with peak cognitive function, researchers recruited 60 medical school students to take 150 mg of a standardized extract of bacopa twice daily for 45 days. At the end of the study, the participants saw a significant improvement in attention and focus, working memory, and recall of newly learned information.²⁵

Modern research has investigated bacopa’s mechanisms of action and has found that compounds in the herb enhance communication between nerves and help regenerate synapses and repair damaged neurons, improve neuronal synthesis, and increase brain serotonin, a neurotransmitter that promotes feelings of wellbeing and happiness.²⁶

Try:

A standardized extract, taken in divided doses; 100-200 mg daily for children and 200-400 mg daily for adults.

Whether you’re looking to ward off age-related cognitive decline, improve focus and productivity in your work or school life, or just provide your brain with extra support to maintain mental clarity, nootropics can provide a simple solution. In general, the nootropics discussed here will show results with long-term use, so take them consistently for at least a few months to fully optimize brain function. You may also “stack” nootropics, that is, take several together, to enjoy multiple benefits. It’s also important to remember that they work best with a foundation built on a healthy diet, regular exercise, and quality sleep. Are you ready to take your brain to the next level?

References

1. Kidd P. Phosphatidylserine. New Canaan, CT: Keats Publishing, Inc.; 2009.
2. Glade, M. J., & Smith, K. (2014). Phosphatidylserine and the human brain. Nutrition, 31(6), 781–786. https://doi.org/10.1016/j.nut.2014.10.014
3. Kim, H., Huang, B. X., & Spector, A. A. (2014). Phosphatidylserine in the brain: Metabolism and function. Progress in Lipid Research, 56, 1–18. https://doi.org/10.1016/j.plipres.2014.06.002
4. https://www.sciencedirect.com/science/article/pii/S0899900714004523?via…
5. Kim, H., Huang, B. X., & Spector, A. A. (2014c). Phosphatidylserine in the brain: Metabolism and function. Progress in Lipid Research, 56, 1–18. https://doi.org/10.1016/j.plipres.2014.06.002
6. Benton, D., Donohoe, R., Sillance, B., & Nabb, S. (2001). The Influence of Phosphatidylserine Supplementation on Mood and Heart Rate when Faced with an Acute Stressor. Nutritional Neuroscience, 4(3), 169–178. https://doi.org/10.1080/1028415x.2001.11747360
7. Hirayama, S., Terasawa, K., Rabeler, R., Hirayama, T., Inoue, T., Tatsumi, Y., Purpura, M., & Jäger, R. (2013). The effect of phosphatidylserine administration on memory and symptoms of attention‐deficit hyperactivity disorder: a randomised, double‐blind, placebo‐controlled clinical trial. Journal of Human Nutrition and Dietetics, 27(s2), 284–291. https://doi.org/10.1111/jhn.12090
8. Kidd P. Phosphatidylserine. New Canaan, CT: Keats Publishing, Inc.; 2009.
9. Kim, H., Huang, B. X., & Spector, A. A. (2014d). Phosphatidylserine in the brain: Metabolism and function. Progress in Lipid Research, 56, 1–18. https://doi.org/10.1016/j.plipres.2014.06.002
10. Functionalneurology.com. (n.d.). https://www.functionalneurology.com/materiale_cic/556_XXVI_1-suppl/4842…
11. Smithee, A. (2024, October 1). Feed your brain! https://www.lifeextension.com/Magazine/2011/1/Feed-Your-Brain/Page-01
12. Kidd, Parris M. (2002). Phospholipids: Versatile Nutraceuticals for Functional Foods. Funct. Foods Nutraceut.. 12.
13. Sangiorgi, G. B., Barbagallo, M., Giordano, M., Meli, M., & Panzarasa, R. (1994). Α‐Glycerophosphocholine in the mental recovery of cerebral ischemic attacks. Annals of the New York Academy of Sciences, 717(1), 253–269. https://doi.org/10.1111/j.1749-6632.1994.tb12095.x
14. Kidd, Parris M. (2002). Phospholipids: Versatile Nutraceuticals for Functional Foods. Funct. Foods Nutraceut.. 12.
15. Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
16. Smithee, A. (2024b, October 1). Feed your brain! https://www.lifeextension.com/Magazine/2011/1/Feed-Your-Brain/Page-01
17. Alpha-GPC: health benefits, side effects, uses, dose & precautions. (2021, June 11). RxList. https://www.rxlist.com/alpha-gpc/supplements.htm
18. Smithee, A. (2024b, October 1). Feed your brain! https://www.lifeextension.com/Magazine/2011/1/Feed-Your-Brain/Page-01
19. Parnetti, L., Amenta, F., & Gallai, V. (2001). Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical data. Mechanisms of Ageing and Development, 122(16), 2041–2055. https://doi.org/10.1016/s0047-6374(01)00312-8
20. Alpha GPC supplement Benefits, dosage and side effects - Dr. Axe. (2024, October 4). Dr. Axe. https://draxe.com/alpha-gpc-the-supplement-that-can-boost-memory-learni…
21. Kean, J. D., Downey, L. A., & Stough, C. (2016). A systematic review of the Ayurvedic medicinal herb Bacopa monnieri in child and adolescent populations. Complementary Therapies in Medicine, 29, 56–62. https://doi.org/10.1016/j.ctim.2016.09.002
22. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. (n.d.). PubMed. https://www.ncbi.nlm.nih.gov/pubmed/24682000
23. Chaudhari, K. S., Tiwari, N. R., Tiwari, R. R., & Sharma, R. S. (2017). Neurocognitive Effect of Nootropic Drug Brahmi (Bacopa monnieri) in Alzheimer's Disease. Annals of neurosciences, 24(2), 111–122. https://doi.org/10.1159/000475900
24. Calabrese, C., Gregory, W. L., Leo, M., Kraemer, D., Bone, K., & Oken, B. (2008). Effects of a Standardized Bacopa monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine, 14(6), 707–713. https://doi.org/10.1089/acm.2008.0018
25. Kumar, N., Abichandani, L. G., Thawani, V., Gharpure, K. J., Naidu, M. U. R., & Ramana, G. V. (2016). Efficacy of Standardized Extract of Bacopa monnieri (Bacognize®) on Cognitive Functions of Medical Students: A Six‐Week, Randomized Placebo‐Controlled Trial. Evidence-based Complementary and Alternative Medicine, 2016(1). https://doi.org/10.1155/2016/4103423
26. Kumar, N., Abichandani, L. G., Thawani, V., Gharpure, K. J., Naidu, M. U. R., & Ramana, G. V. (2016). Efficacy of Standardized Extract of Bacopa monnieri (Bacognize®) on Cognitive Functions of Medical Students: A Six‐Week, Randomized Placebo‐Controlled Trial. Evidence-based Complementary and Alternative Medicine, 2016(1). https://doi.org/10.1155/2016/4103423