I'm fascinated by the intricate workings of the human brain and how we can optimize its performance. Today, I want to explore an exciting area of research that's gaining traction in both scientific and public spheres: nootropics and their potential for memory enhancement. I aim to discuss the latest findings and how these "smart drugs" might help us tap into our cognitive reserves.
By Michelle Ryan, BAS, MHC
Short Description:
This article explores the potential of nootropics for memory enhancement, discussing the latest research, types of nootropics, and practical considerations for their use.
Key Takeaways:
Nootropics show promise for enhancing memory and cognitive function
Natural nootropics like Bacopa monnieri and Lion's Mane mushroom have demonstrated memory-boosting effects
Lifestyle factors such as sleep, exercise, and diet are foundational for cognitive health
Personalized nootropic stacks and their potential in aging populations are exciting areas of future research
Approach nootropics as part of a holistic strategy for brain health, not as a magic solution
The Science Behind Nootropics
Nootropics, often called cognitive enhancers, are substances that may improve various aspects of brain function, including memory, focus, and creativity. These compounds work through multiple mechanisms, such as:
Enhancing neurotransmitter function
Improving blood flow to the brain
Protecting neurons from damage
Stimulating the growth of new brain cells
Recent research has shown promising results for several nootropic compounds in boosting memory performance.
The Role of Lifestyle in Cognitive Enhancement
Before we get too excited about nootropics, it's central to remember that lifestyle factors play a significant role in cognitive function. As a neuroscientist, I always emphasize the importance of:
Quality sleep
Regular exercise
A nutrient-dense diet
Stress management
These foundational elements are the bedrock of optimal brain function. Nootropics should be viewed as a potential supplement to these healthy habits, not a replacement for them.
Promising Nootropics for Memory Enhancement
Let's explore some of the most promising nootropics for memory enhancement based on current research:
Modafinil
Modafinil, a prescription medication used to promote wakefulness and treat certain sleep disorders, is often touted by users as one of the best nootropics available.
Its official use is for narcolepsy, Sleep Work Shift Disorder (SWSD), and obstructive sleep apnea, helping to maintain or recover wakefulness when sleep-deprived. It is also used in “off-label” cases, such as attention deficit hyperactivity disorder (ADHD), where it helps to increase concentration and reduce impulsivity.
Despite thousands of anecdotal evidence on forums across the internet of Modafinil’s potential as a nootropic, no scientific research can yet back up these claims.
While generally a well-tolerated stimulant, around 10% of users report adverse effects of headache, nausea, and decreased appetite, while 5% to 10% note feelings of anxiety, insomnia, dizziness, diarrhea, and rhinitis. These risks are generally accepted as an adequate trade-off for sleep-deprived subjects (considering the risk of sleep deprivation to performance). Still, this reasoning cannot be extended to non-sleep-deprived individuals, where research has shown little to no benefit.
Creatine
Creatine is most commonly known as a supplement to increase athletic performance by improving the energy supply to muscle tissues. It has been well-researched for this purpose. Its effects are quite notable for a supplement in the general population, specifically in older adults.
Creatine is also an essential brain compound, leading some to theorize that it might aid cognition by improving energy supply and neuroprotection.
A 2018 systematic review (six studies over 281 individuals) found evidence of creatine administration improving short-term memory and intelligence/reasoning.
Interestingly, vegetarians responded better than meat-eaters in memory tasks, presumably because meat contains creatine in higher doses, which vegetarians are likely to avoid. For domains other than memory, no differences were observed.
No change in any cognitive performance was found in young individuals, while cognitive processing and psychomotor performance in cognitively impaired individuals were significant.
There is also some preliminary evidence to suggest that creatine may reduce symptoms of depression, especially in conditions characterized by brain creatine deficits, which could be induced by acute stressors (exercise, sleep deprivation) or chronic, pathologic conditions (mild traumatic brain injury, aging, Alzheimer’s disease, depression).
While creatine is often thought to cause kidney problems, no literature supports this. Creatine monohydrate is safe to use at around 0.03 g/kg/day, but sufficient quantities can be obtained naturally through a well-balanced diet, including red meats.
Noopept
Noopept may sound strange, but it is much easier than remembering its scientific name: N-phenylacetyl-L-prolylglycine ethyl ester.
It is considered a nootropic based on evidence of its neuroprotective and cognitive-enhancing properties. In particular, it may increase brain-derived neurotrophic factor (BDNF), a protein that helps establish neural connections and neurotransmission.
A commonly referenced Russian study conducted on rats suggests that Noopept works by increasing antioxidant effects, improving anti-inflammatory action, and increasing the ability to inhibit the neurotoxicity of excess calcium and glutamate.
Not many studies have explored the use of Noopept as a cognitive enhancer, and the promotion of Noopept as beneficial for brain health is based mostly on studies where it was administered to rodents with brain damage.
Just one trial involving humans found that Noopept supplementation improved cognitive function, although this small group had a mild cognitive impairment resulting from a stroke.
Users have experienced some side effects, particularly sleep disturbances, irritability, and increased blood pressure. More in-depth and longer-term studies on the side effects and safety of Noopept are yet to be performed, so discretion is advised.
Piracetam
Piracemtam is a specific type of racetam, a class of synthetic compounds that share a similar chemical structure and are often used to enhance cognitive function and memory.
At a neuronal level, piracetam can be considered a general modulator, effectively regulating neurotransmission systems such as cholinergic and glutamatergic systems. Because it can enhance cellular membrane fluidity so well, it is often used to improve cognition in the elderly.
Whether or not piracetam can improve general cognition when supplemented by healthy individuals is yet to be evidenced; according to this meta-analysis, piracetam can improve functioning in people in a state of cognitive decline, especially the kind that comes with aging.
However, one study found that piracetam enhanced memory and learning and acted synergistically with choline to enhance some aspects of cognition further.
The standard dose of piracetam for adults is between 1,200-4,800mg a day, while the largest effective dose is 1,600mg, taken three times a day for a total of 4,800mg.
Alpha-GPC
Alpha-GPC (alpha-glycerophosphocholine) is a choline-containing compound found naturally in the brain and in small amounts in certain foods. It is a precursor to acetylcholine, a neurotransmitter involved in various cognitive functions such as memory, learning, and attention.
Several studies on rodents support the enhancement of such functions, but they have yet to be shown in otherwise healthy humans. This study showed how alpha-GPC supplementation can improve cognitive symptoms, especially memory and attention, in older adults with mild to moderate dementia.
Alpha-GPC is generally well tolerated, and serious side effects have not been reported in human trials at 1,200 mg daily for six months. Subjective experiences on forums such as Reddit, however, have indicated a common theme of worsening systems of depression, although this is purely speculative and anecdotal.
Ashwagandha
Although it may sound like a spell from Harry Potter, ashwagandha, a herb used in traditional Indian medicine, has been utilized for centuries for its wide range of health benefits.
Studies on rodents and cell cultures have shown that ashwagandha is an adaptogen which strengthens the body’s resilience to stress. It is also known for its anxiolytic (anti-anxiety) effects and is commonly taken to improve sleep time and quality in people with and without insomnia.
However, the few studies performed on healthy individuals have failed to demonstrate the inherent benefits of memory and learning. This suggests again that while benefits are evident for those who are cognitively deficient, the effects are much more nuanced in healthy individuals.
Ashwagandha appears to be safe, but some report feelings of drowsiness (this may seem obvious as it is used to aid sleep). Studies have used daily dosages ranging from 120-5,000 mg of root extract, with the most common dosage being 600 mg daily divided into two doses (breakfast and evening).
Fish Oil
While fish oil may seem an unlikely contender in the battle of best smart drugs, two of its omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have proved themselves worthy.
Both EPA and DHA regulate various biological processes, such as the inflammatory response, metabolic signaling, and brain function. EPA, in particular, has also been found to improve mood in people with depression while enhancing resilience to stress.
As a nootropic, fish oil has been found to improve learning and memory function in age-related cognitive decline when taken in a twenty-four-week supplementation with 900 mg per day of DHA. While found to be a beneficial supplement that supports cognitive health with aging, no specific evidence has been found in healthy individuals.
Because of fish oils’ myriad health benefits, there is no harm in adding DHA and EPA into your diet. While supplements exist, the recommended 250mg of combined EPA and DHA for regular health can be obtained by consuming fish.
L-Tyrosine
L-tyrosine, a naturally occurring amino acid, may indirectly improve cognitive function by alleviating stress-induced cognitive decline.
It is the precursor to compounds such as dopamine and norepinephrine, neurotransmitters that are well-researched and known to have a significant effect on stress, anxiety, and general cognitive health.
The main benefits of L-tyrosine are related to its ability to replenish catecholamine levels in the brain, a group of neurotransmitters and hormones that play crucial roles in the physiological responses to stress and regulation of mood, which can become depleted under stressful conditions.
While multiple studies have demonstrated that L-tyrosine can help improve mental function in cognitively demanding conditions, no research has yet demonstrated improvements in memory in those with normal and healthy natural levels. This may be partially explained by the fact that L-tyrosine increases catecholamine synthesis only when levels are depleted; no increase will be found when levels are already normal.
L-tyrosine tends to be taken between 500 and 2000 mg approximately 30 minutes before any acute stressor (including exercise). It appears safe and well-tolerated at moderate doses, with no known adverse effects.
Caffeine
Caffeine has long been known for its powerful effects on mental alertness, especially when tired and unmotivated. Around 65% of Americans rely on this miracle compound every morning for its ability to get them through a long day.
Caffeine acts differently than most other nootropics. It is a direct and potent stimulant that improves physical strength and endurance. It is classified as a nootropic for its ability to sensitize neurons and provide mental stimulation.
The main mechanism for caffeine’s effect relies on antagonizing adenosine receptors. When a protein that binds to adenosine acts upon its receptor, it causes relaxation and sedation. Caffeine prevents this action by blocking the receptor, inducing temporary feelings of alertness and wakefulness.
Caffeine is often consumed through beverages like coffee, tea, and energy drinks. It can also be taken in pill form, often without the adverse effects of some caffeine beverages, specifically those with high sugar content.
Research suggests that caffeine improves short-term and working (longer-term) memory, which is crucial for tasks that require holding and manipulating information. Hence, caffeine can increase cognitive functioning. Other studies have also found improvements in reaction time and decision-making.
Dosages vary widely and depend on individual metabolism. As those who have consumed caffeine for long periods will know, it is subject to tolerance, and the effects may lose their potency in people already accustomed to caffeine intake, no matter how large the dose.
Phenylethylamine (PEA)
Phenylethylamine (PEA), known in scientific literature as beta-phenylethylamine or 2-phenylethylamine, is a central nervous system (CNS) stimulant. Healthy and naturally occurring levels of PEA in the body support energy levels, attention, focus, and cognitive function.
Preliminary data has found that PEA may help improve mood and increase focus and attention and has also been shown to be highly synergistic with other nootropics. It should not, however, be taken with other medications that increase serotonin as it can lead to unhealthily high levels.
Unlike other classic neurotransmitters, such as dopamine and serotonin, PEA is present only in small quantities in the brain. Clinicians start their patients on lower dosages, gradually increasing them to 100 and 500 mg daily.
Supplemental pills are unnecessary; they can be found naturally in several food sources, such as almonds, chickpeas, eggs, and soybeans.
Exercise has also been shown to increase PEA levels; one study found an increase in PEA of 77% after exercise, according to 24-hour urine samples from healthy men.
Practical Considerations for Using Nootropics
If you're considering incorporating nootropics into your routine, here are some key points to keep in mind:
Start with natural nootropics and well-researched compounds.
Begin with low doses and gradually increase as needed.
Be patient – many nootropics take time to show effects.
Consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.
Remember that nootropics are not a magic bullet – they work best as part of a holistic approach to brain health.
The Future of Nootropics Research
The field of nootropics is rapidly evolving, with new compounds and combinations being studied constantly. One exciting area of research is the development of personalized nootropic stacks—combinations of compounds tailored to an individual's specific cognitive needs and genetic profile.
Another promising avenue is the exploration of how nootropics might be used to support cognitive function in aging populations or those at risk for neurodegenerative diseases. While we're still in the early stages of this research, the potential for targeted cognitive enhancement is exciting.
Conclusion: Embracing the Potential of Nootropics
As we continue to uncover the mysteries of the human brain, nootropics offer an intriguing possibility for enhancing our cognitive capabilities. While the research is still evolving, the potential benefits for memory and overall cognitive function are promising.
However, it's essential to approach nootropics with a balanced perspective. They should be viewed as tools to support and optimize our natural cognitive abilities, not as shortcuts or replacements for healthy lifestyle habits.
As a neuroscientist, I'm excited about the future of nootropics research and its potential to help us unlock more of our brain's incredible potential. But I also encourage everyone to focus on the fundamentals of brain health – sleep, exercise, nutrition, and stress management – as the foundation for cognitive enhancement.
By combining these healthy habits with carefully chosen nootropics, we may be able to push the boundaries of our cognitive abilities and maintain sharp, resilient minds throughout our lives. The journey to optimal brain function is a fascinating one, and I look forward to seeing what new discoveries lie ahead in the world of nootropics and cognitive enhancement.
Before considering the use of nootropics or any supplements for cognitive enhancement, consult your healthcare provider. They can provide personalized guidance, considering your unique health profile, medications and potential interactions. Discussing your goals, medical history and current regimen with a healthcare professional ensures informed decision-making and minimizes potential risks. Your healthcare provider can also recommend evidence-based treatments and alternatives tailored to your needs, ensuring safety and efficacy.
Frequently Asked Questions:
Are nootropics safe for long-term use?
While many natural nootropics have a good safety profile, the long-term effects of some synthetic nootropics are not fully understood. It's always best to consult with a healthcare professional before starting any new supplement regimen, especially for extended use.
How long does it take to see results from nootropics?
The time frame can vary depending on the specific nootropic and individual factors. Some effects may be noticed within hours or days, while others may take weeks or months of consistent use to become apparent. Patience and consistency are key when using nootropics for cognitive enhancement.
Can nootropics replace a healthy lifestyle for brain health?
No, nootropics should not be seen as a substitute for a healthy lifestyle. Good sleep, regular exercise, a balanced diet, and stress management are foundational for brain health. Nootropics can potentially enhance these effects but should be viewed as a supplement to, not a replacement for, healthy habits.
Are there any age restrictions for using nootropics?
While there's no strict age limit for nootropic use, most research focuses on adults. The developing brains of children and adolescents may react differently to these substances. It's always best to consult with a pediatrician or healthcare provider before considering nootropics for younger individuals.
Can nootropics help with age-related cognitive decline?
Some research suggests that certain nootropics may help support cognitive function in aging populations. However, more studies are needed to fully understand their potential in preventing or slowing age-related cognitive decline. As always, a holistic approach to brain health is recommended, including lifestyle factors alongside any supplementation.
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About Michelle Ryan, BAS, MHC
Everyone deserves access to quality healthcare, and I'm committed to making that a reality. Whether implementing new technologies to enhance patient care or developing policies promoting preventive health measures at BioLife Health Research Center, I aim to create healthcare environments where patients feel supported, understood, and receive the best care.
