Cognition Enhancing Supplements
There are so many supplements out there these days, it’s tough to know what is beneficial and what’s a marketing scheme. There is truth to utilizing supplements that enhance cognition, and I’m here to lay the top 5 of them out for you. These 5 nootropic supplements boost brain function and efficiency. These are in no particular order except my personal order of importance.
Creatine - I’ve said it before, and I’ll say it again, creatine is the GOAT of supplements for muscle building, and as an added bonus, it also boosts brain function. Creatine is great for people that don’t eat meat, as it improves memory and thinking skills. Creatine is naturally occurring in our bodies, but supplementing makes it more readily available, especially during exercise when skeletal muscle is working hard and utilizing all available creatine.
Caffeine - A natural stimulant, caffeine is the only natural metabolism booster. It helps with brain function by stimulating the brain and CNS, making you feel more alert. Studies have shown that caffeine can improve memory and reaction time. Too much caffeine can be counterproductive, so try to stay under 400mg/day.
Fish Oils - A rich source of DHA and EPA, fish oils are linked with many health benefits, the least of which is not improved brain function. DHA plays a vital role in maintaining structure and function of the brain, while EPA has anti-inflammatory effects, protecting the brain from damage and aging. You could skip the supplement and eat 2 servings of oily fish per week (ie salmon).
L-theanine - Found in green tea, black tea, and some mushrooms, l-theanine plays an important role as a nootropic, or cognitive aid, by altering the activity of neurotransmitters (chemicals) in the brain. It has been shown to have a positive effect on cognition, behavior, and well-being. L-theanine also helps with attention and concentration, alertness, and learning.
Acetyl L-carnitine - This is often used in Alzheimer’s patients, as it improves memory and thinking skills. Acetyl L-carnitine increases brain carnitine levels, and helps increase acetylcholine, a neurotransmitter vital to learning, memory, and general cognition. It is naturally occurring in animal products, with small amounts in white meat, fish, milk, avocados, and asparagus.
Proper sleep, adequate exercise, hydration, and balanced nutrition all play a role in how your brain and body function. I highly recommend using creatine, especially if you’re trying to see gains in the gym - an added bonus is how it impacts your brain. If you have been looking for ways to improve cognition, consider trying out one of the other supplements and see if it yields your desired result!