Nootropics for Brain Health: Do They Really Do Anything?
More Americans than ever are focusing on improving their brain health by reducing stress and lowering their risk of Alzheimer’s, so it’s no surprise that the MIND diet took the fourth spot on U.S. News & World Report’s best overall diets for 2019. But some people want to go beyond following a healthy diet and take supplements to enhance their mental performance. That’s where nootropic supplements—aka smart drugs—come in.
Proponents of nootropics says that they can do everything from boost mood to increase creativity and brain power, so you not only feel good but have the energy and focus to be productive.
But what are these “smart drugs,” anyway? Do they really offer any health benefits, and are they safe to take? We tapped some health experts about the nootropic craze and what they can do for you.
What are nootropics, exactly?
Nootropics are supplements and prescription drugs that are meant to optimize your mental performance, reduce stress, and decrease your risk of cognitive decline. But what makes a supplement a nootropic isn’t clearly defined because theoretically, many vitamins and nutrients could help boost your brain health. For example, if you jumpstart your mornings with a cup of coffee, you’re taking a nootropic because caffeine is considered one. And l-theanine—a compound in green tea that’s known for improving mental focus—is a nootropic.
Popular nootropics and their uses
That said, if you’re still considering taking a nootropic, keep in mind that many of the ones you see on the internet have a combination of compounds and adaptogenic herbs. Here’s a breakdown of the most popular nootropic supplements:
Ashwagandha is a popular Ayurvedic adaptogen said to decrease stress and improve memory. There is some evidence that ashwagandha can also help reduce anxiety.
Bacopa monnieri extract, another Ayurvedic supplement, has been shown to improve memory and speed of recall. One review found that ginseng and bacopa monnieri were as effective as prescription modafinil.
Ginkgo biloba has been been touted to help improve cognitive function in people with dementia, but its claims aren’t backed by enough research. In general, doctors and health experts don’t recommend it for improving memory.
L-Theanine and caffeine, which are in green tea, may help improve focus and brain health long-term, but more human studies are needed to back their positive effects.
Creatine, which is best known as a protein powder, has been shown, along with other nutrients, to help improve cognitive function in older people.
Omega-3 fatty acids, particularly DHA, has been shown to boost memory and reaction time in healthy young adults. Michael Lewis, MD, founder and president of the Brain Health Education and Research Institute and author of When Brains Collide explains that the modern diet tends to have an imbalance of inflammatory omega-6s compared to anti-inflammatory omega-3s. Consuming more omega-3s can help improve brain health by reducing inflammation.
Some examples of prescription nootropics include Donepezil and Ritalin (methylphenidate). But keep in mind that doctors give prescription nootropics only to people with cognitive impairments or disorders, like Alzheimer’s or attention deficit hyperactivity disorder (ADHD, so if you think you might have an impairment, see your doctor.
Are nootropics safe?
Just like buying other types of supplements and vitamins, purchasing nootropics on the internet has some risks because you don’t know what you’re getting exactly. Nootropic supplements aren’t regulated by the Food & Drug Administration (FDA), so it’s hard to tell what you’re actually taking. For instance, a product can claim to have ashwagandha, but it might not actually contain it and may have other ingredients you didn’t realize.
“Supplements can be also expensive and you can run the risk of taking too many leading to dangerous toxicity levels,” says Abbey Sharp, RD, blogger at Abbey’s Kitchen, and author of the Mindful Glow Cookbook. The average bottle of nootropics runs upwards $40.
So if you’re interested in taking nootropics, be sure to consult your doctor first. This way, they can recommend a certain supplement that will meet your specific cognitive needs. “You’ll also be able to discuss with your doctor concerns about drug interactions and side effects,” Wells says.
But even if your doctor is willing to prescribe medication or recommend supplements, you may want to consider other options, just as Dr. Isaacson recommends. “I think the first thing people should do is talk to their doctors about these drugs. In some cases, there are non-pharmacological strategies they can try before turning to medications,” says Sharp. Consider the long-term effects of the drugs you may be prescribed before committing to a daily regimen and discuss concerns with your doctor.
