Quick answer: Natural nootropics are nutrients and herbs that may support focus, memory and mental energy. Lion’s mane, bacopa, omega-3s, L-theanine with caffeine, phosphatidylserine, acetyl-L-carnitine and CoQ10 have the most research. They work best on a foundation of sleep, exercise, steady blood sugar and good nutrition, and when underlying causes of brain fog are addressed first.
Key takeaways
Natural nootropics are nutrients and herbs that may support focus, memory and mental energy.
Lion’s mane, bacopa, omega-3s, L-theanine with caffeine and phosphatidylserine have the most research behind them.
They work best on a foundation of sleep, exercise and steady blood sugar, after other causes of brain fog have been looked at.
Start with the foundation
Your brain uses far more energy than its size suggests. Inflammation, poor blood flow, low nutrients and poor sleep all affect thinking. Before adding nootropics, rule out common causes of brain fog (see root causes of brain fog).
Natural nootropics people use
Lion’s mane mushroom is being studied for nerve growth factor and memory, and Bacopa monnieri has been studied for memory; effects build over weeks. Phosphatidylserine supports brain cell membranes, acetyl-L-carnitine and alpha-lipoic acid support brain energy, and L-theanine with caffeine offers calm, steady focus.
Rhodiola has been studied for mental fatigue, and omega-3s (DHA) build brain cell membranes. Magnesium L-threonate is a form studied for brain magnesium, CoQ10 and PQQ support mitochondria in brain cells, and citicoline or alpha-GPC are choline sources for brain chemistry.
Amounts should be individualized.
Daily habits that amplify any nootropic
Morning sunlight, aerobic exercise and strength training, and seven to nine hours of sleep all amplify any nootropic. So do a comfortable overnight gap between dinner and breakfast, learning new skills, and staying socially connected.
Is testing helpful?
For some people, labs such as a thyroid panel, B12, folate, homocysteine, magnesium, omega-3 index or cortisol patterns help personalize a plan. Functional labs are optional. They can be helpful in more complex cases.
Brain health and healthy aging
The aging brain is shaped by mitochondrial decline, chronic inflammation, slower clearance of damaged proteins (autophagy), and changes in cell-to-cell communication. Sleep, exercise and targeted nutrients support these systems. Related: the glymphatic system and revitalizing your mitochondria.
Safety
Bacopa can cause digestive upset, ginkgo and omega-3s can affect bleeding, and stimulating combinations can raise heart rate. Talk with your provider first, especially if you take blood thinners, antidepressants or seizure medications.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have brain fog, poor focus or memory concerns, or if you want a personalized, safe brain-health plan. The same is true if you take several supplements and want to simplify, or if you have a family history of cognitive decline.
See a medical provider promptly or call 911 for sudden confusion, trouble speaking, weakness on one side or a sudden severe headache. See a provider promptly for memory loss that is worsening.
What the research shows
Lion’s mane has one small but often cited trial. In a 2009 double-blind study by Mori and colleagues in Japan, 30 adults aged 50 to 80 with mild cognitive impairment took 1 gram of lion’s mane mushroom powder three times a day or a placebo for 16 weeks. Cognitive scores rose more than with placebo at weeks 8, 12 and 16, but fell again within 4 weeks after stopping. With 15 people per group, this needs confirmation in larger trials.
Bacopa has more trials behind it. A 2014 meta-analysis by Kongkeaw and colleagues pooled 9 randomized, placebo-controlled trials with 518 people who took standardized Bacopa extract for at least 12 weeks. Bacopa improved attention speed on a trail-making test and shortened choice reaction time. The improvements were measured in milliseconds, and the authors said a large head-to-head trial is still needed before firm conclusions.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Before trying a nootropic, should we look for an underlying cause of my focus problems?
Is a nootropic a reasonable choice alongside my current medications and supplements?
Would it be worth checking any labs before I try a nootropic, or is my history enough to decide?
What would tell us that a nootropic is working well for me, and how long should we wait before reviewing it?
Frequently asked questions
Do nootropics really work?
Some natural nootropics show modest benefits in studies. They work best alongside sleep, exercise and nutrition.
What is the best natural nootropic?
It depends on your goal. L-theanine with caffeine helps focus; bacopa is studied for memory; omega-3s support long-term brain health.
Is lion’s mane safe?
It is generally well tolerated, but people with mushroom allergies should avoid it.
Can nootropics prevent dementia?
No supplement has been shown to prevent dementia. Exercise, blood pressure control, sleep and social connection have the strongest evidence.
Sources
- Mori K, Inatomi S, Ouchi K, et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res 2009. PMID: 18844328. https://pubmed.ncbi.nlm.nih.gov/18844328/
- Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, et al. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. J Ethnopharmacol 2014. PMID: 24252493. https://pubmed.ncbi.nlm.nih.gov/24252493/
- Owen GN, et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci 2008. PMID: 18681988. https://pubmed.ncbi.nlm.nih.gov/18681988/
- Darbinyan V, et al. Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine 2000. PMID: 11081987. https://pubmed.ncbi.nlm.nih.gov/11081987/
- Butler M, et al. Over-the-Counter Supplement Interventions to Prevent Cognitive Decline, Mild Cognitive Impairment, and Clinical Alzheimer-Type Dementia: A Systematic Review. Ann Intern Med 2018. PMID: 29255909. https://pubmed.ncbi.nlm.nih.gov/29255909/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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