The 8 best natural nootropics
A nootropic is a plant, a dietary supplement, a medicine, or a molecule capable of boosting our brain. It can, for example, improve our concentration, our memory, and help us manage stress and our mood.
There are natural or synthetic nootropics. Among natural nootropics, we distinguish whole foods and dietary supplements made from natural extracts. Here are the 8 best natural nootropics. To understand how they act on our brain, read on after the list!
The egg
The egg, and more specifically the egg yolk is rich in choline, an essential vitamin for the synthesis of acetylcholine. Acetylcholine is a neurotransmitter that contributes to memory and learning processes; it is involved in the nerve impulse that nerves use to send information to the brain.
Also, eggs contain other important components such as phospholipids essential for building the membranes of the cells of our brain, the neurons.
Fatty fish, rich in omega-3s
Fatty fish such as salmon, sardines, tuna, and mackerel are rich in omega-3s. These fatty acids, and in particular DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are beneficial for the brain because they function as components of neuron membranes and have anti-inflammatory properties. They also have the ability to increase brain oxygenation.
Ginkgo biloba
The ginkgo biloba, a tree native to China and rich in flavonoid glycosides, is known to boost our cognitive functions. Several studies suggest that ginkgo biloba increases memory and concentration. It would act by increasing blood flow to the brain and thus its oxygenation. It is a favored nootropic among students during exams.
Green tea
The green tea contains powerful antioxidants, thereby protecting the brain from cellular aging. Also, green tea is very rich in L-theanine, a molecule that may increase our cognitive functions.
Indeed, supplementation with L-theanine suggests an improvement in the concentration and attention. It would act by increasing levels of serotonin and dopamine (the ‘happiness’ hormones) and of GABA (a ‘calming’ neurotransmitter), which are involved in memory and learning.
Matcha, a powder made from green tea leaves consumed in Japan for almost a thousand years for both its relaxing and energizing properties, is a good way to enjoy the benefits of green tea.
The lycopod (Lycopodium serratum)
The clubmoss contains an active nootropic molecule called huperzine A, recognized for improving memory and learning. In a study of adolescents, huperzine A appears to improve memory and learning abilities compared with the control group.
Other studies show that supplementation with huperzine A would improve the cognitive function in patients with Alzheimers disease. Huperzine A would therefore be beneficial to reduce and prevent memory loss, particularly in older adults.
Huperzine A would act by increasing levels of acetylcholine, the neurotransmitter involved in the transmission of nerve signals in the brain.
Bacopa
Bacopa, particularly abundant in India, is an adaptogenic plant, that is, it helps reduce the effects of physical or mental stress and improves mood. It is also considered a nootropic. Indeed, it appears to be effective for improving the memory, attention and learning, more specifically learning speed.
Supplementation with Bacopa improves the cognitive function in older adults and protects against neurodegeneration and the cognitive decline.
The mechanism of action of bacopa is not yet well understood, but it appears that the bacosides A and B, the main active molecules of Bacopa, act to increase the level of the neurotransmitter acetylcholine.
The hedgehog mushroom
The hedgehog fungus or Lion’s mane is an edible mushroom and is considered a functional mushroom. It offers a multitude of benefits, including being a powerful nootropic. This mushroom is a neuroprotectant, and has antioxidant and anti-inflammatory properties.
Traditionally, it is also used to improve problems related to cognitive abilities and more specifically concentration and memory. This mushroom contains two active molecules, hericenones and erinacines. These contribute to nerve regeneration and limit the progressive loss of neurons.
Also, the polysaccharides present in the mushroom may play an important role in improving cognitive function. They may help reduce the amyloid plaques found in Alzheimer’s disease and protect neurons from free radicals.
The rhodiola
The benefits of rhodiola are numerous. It is an adaptogenic plant, meaning that it helps reduce the effects of stress. It is also an excellent natural antidepressant. It is also known to improve mood.
In addition to being an adaptogenic plant, it can be considered a nootropic. It has been found to have a neuroprotective effect against oxidative stress. A recent meta-analysis appears to show that rhodiola improves learning and memory.
Guarana
Guarana, a source of natural caffeine, helps fight fatigue but not only that. Indeed, studies show that guarana supplementation would improve memory, concentration, learning capacity, and contribute to better cognitive performance.
The tannins naturally present in guarana slow the absorption of caffeine, so the effect of guarana lasts longer than that of coffee, with a long-lasting release of energy over several hours.
Natural nootropics serving the brain
Smart drugs without the side effects
Originally, nootropics or “smart drugs” were medications that claimed to help users improve their intellectual performance and to use the unexploited parts of their brain.
Although they are legal and effective, these active chemical molecules have side effects. We mainly think of headaches or insomnia, but they can also cause dependence.
Today, these “smart drugs” are giving way to better natural alternatives in the dietary supplement sector. Thus, natural plant-based nootropics that promise a little boost to liven up our days.
Also read the Concentration, memory… Which foods are good for the brain?
Many plants and natural extracts have proven effective, and they do so without side effects. Their active compounds are mainly able to:
- Renforcer la mémoire
- Augmenter la concentration
- Contribuer à améliorer l’attention
- Protéger les cellules du cerveau, les neurones
How do these natural active ingredients work?
Nootropics have different modes of action on the brain; they may act on:
- La circulation du sang dans le cerveau et donc son oxygénation. Comme le fait le ginkgo biloba avec ses propriétés fluidifiantes.
- La régulation des neurotransmetteurs impliqués dans l’influx nerveux. Par exemple, la choline présente dans l’oeuf, l’huperzine A présente dans le Lycopode, les bacosides A et B de la Bacopa.
- Les inflammations du cerveau. Par exemple, les oméga-3 présents dans les poissons gras agissent comme des anti-inflammatoires naturels.
- La protection des neurones du vieillissement cellulaire provoqué par les radicaux libres. On pense à tous les antioxydants tels que les flavonoïdes dans le ginkgo biloba, les polyphénols dans le thé vert et les polysaccharides de l’hydne hérisson par exemple.
- La régénération nerveuses. Dans le cas du hydne hérisson, l’hericénone et l’érinacine, ses molécules actives, contribuent à la régénération nerveuses et limitant la perte progressive des neurones.
