Nootropics and brain-supporting methods in general are popular for good reason. Who wouldn’t want to improve memory and concentration, gain better mental clarity and enjoy a good mood, right?
It should be noted that brain support should be comprehensive. It is not enough to swallow a capsule to become a genius. Nevertheless, supplementation together with lifestyle changes and diet can reveal the potential that lies dormant in us.
Basic nootropics worth using
Not everyone wants to reach for racetams and other, more advanced nootropic substances right away, so at the beginning it is worth getting acquainted with a few effective and, at the same time, safe supplements that will support the brain and its functions.
Gotu kola + ginkgo biloba is a very good combination of extracts with a wide range of health-promoting properties and those that support the mind. Gotu kola is not without reason called the plant of youth. It has been documented to have a regenerative effect on brain cells, and additionally helps protect them from excessive damage. It is not only anti-inflammatory and adaptogenic, but also anti-aging and improves circulation in the brain. It is said that it may slow the progression of, among others, Alzheimer’s disease.
Longer use may beneficially affect memory, concentration and the course and speed of thought processes. It has been documented that supplementation leads to an increase in NGF (nerve growth factor) and BDNF, i.e. brain-derived neurotrophic factor, the largest amounts of which are found in the hippocampus, associated, among other things, with memory.
It pairs perfectly with ginkgo biloba, or Japanese maidenhair tree. Like gotu kola, it has anti-inflammatory and anti-aging effects, especially in the nervous system. Moreover, it acts as an antagonist of 5-HT3, GABA and glycine receptors. It has a good effect on memory and is neuroprotective. It is also worth mentioning that it acts as a regulator of glutamate. The plant contains large amounts of flavone glycosides with strong antioxidant activity, which lowers oxidative stress and limits damage caused by excessive activity of reactive oxygen species. It is worth noting that supplementing with ginkgo biloba can increase nitric oxide levels and also improve blood flow to the brain.
Theobromine is a fairly well-known alkaloid with properties that, in appropriate, albeit relatively low, doses, causes dilation of blood vessels, while at the same time improving blood supply to the brain. Mental work becomes more efficient.
L-theanine is essentially a compound naturally occurring in green tea. As a supplement, it is quite often used with caffeine to soften the stimulating effect on the nervous system while still preserving the effect on concentration. Its beneficial effect on brain function has been documented, and it also shows adaptogenic potential, which is why it is readily used in combination with other agents.
Bacopa monnieri is a well-known
adaptogen with a considerable effect on cognitive functions. Results take some time to appear, but you certainly won’t regret it. Especially in combination with gotu kola and ginkgo biloba. It not only increases resistance to various types of stress, but also improves blood flow to the brain while enhancing thought processes. Supplementation is particularly important in the context of maintaining the brain’s health and improving short- and long-term memory. What’s more, it acts as a regulator of GABA, dopamine and serotonin.
A very good supplement for improving mental performance is
acetylated form of carnitine (Acetyl-L-carnitine). The supplement’s hallmark properties include improved blood flow to the brain, anti-inflammatory action, as well as a beneficial effect on mitochondria and acetylcholine receptors.
Choline can be extremely effective both as a standalone supplement at the beginning of your adventure with nootropics and as brain support when used alongside other nootropic agents. However, it should be noted that it comes in various forms, each with a different range of action.
- The first is Alpha GPC, which can be successfully used by people who place heavy mental demands on themselves and physically active people (performance and training efficiency). It has an ergogenic effect. Additionally, it acts as a regulator of GABA, dopamine and serotonin, which means it has a real impact on cognitive functions.
- The second, extremely important in the context of nootropic supplementation, is CDP Choline, called citicoline. The most important thing is that it can cross the blood-brain barrier, and thus affects acetylcholine, which is important for brain function. The latter is a neurotransmitter particularly associated with the part responsible for learning ability. Like Alpha GPC, it supports mitochondria, and additionally supports the building of cell membranes and has anti-inflammatory effects.
Another very popular substance is
ashwagandha classified as an adaptogen. Its effect increases resistance to stress, while reducing the risk of damage caused by stress factors. Used before sleep, it may positively affect its quality. It is also often supplemented by physically active people, among other things to improve training efficiency. Studies confirm that ashwagandha ingredients have strong antioxidant and anti-inflammatory effects. In appropriate doses, it may have a calming effect.
Basic nootropics - summary
Supplements classified as having nootropic effects are certainly worth attention, especially for people living under a lot of stress and working mentally. Stress is a daily companion in today’s world, and it is a fact that it significantly impairs brain function. Nevertheless, there are other factors influencing this as well, which we often forget about – e.g. the circadian rhythm, diet, length and quality of sleep (psycho-physical regeneration), overall lifestyle.
The supplements listed are examples of basic nootropics that can be safely used to support the brain and nervous system at the beginning of your adventure with such products. They are the most popular of them, and at the same time effective and safe. In this context it is also worth paying attention to rhodiola rosea, Huperzine A (if you need a relatively quick “boost”) or
lion’s mane in terms of its beneficial effect on the condition and development of our neurons.
