Highest effect
Folate
Vitamin
Impact
Highest effect
Folate (Vitamin B9) is a crucial cofactor in the production of key neurotransmitters like dopamine, serotonin, and norepinephrine. It is also vital for the methylation cycle, which helps keep homocysteine levels in check. Elevated homocysteine is a known risk factor for vascular damage in the brain and cognitive decline, making folate a foundational nutrient for long-term brain health.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical cofactor in hundreds of enzymatic reactions in the brain. It regulates neurotransmitter release, gates the NMDA receptor involved in learning and memory, and helps calm the nervous system by balancing cortisol, thereby improving sleep quality which is vital for memory consolidation.
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Thiamin
Vitamin
Impact
Highest effect
Typical dose:1.2–100 mg / day
Thiamin (Vitamin B1) is a critical cofactor for enzymes involved in glucose metabolism, the brain's primary fuel source. It is also required for the synthesis of acetylcholine and GABA. Deficiency leads to severe neurological impairment, making adequate levels foundational for basic cognitive processing and neuronal health.
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Vitamin B12
Vitamin
Impact
Highest effect
Vitamin B12 is essential for the health and integrity of the central nervous system. It plays a direct role in the synthesis of myelin, the fatty substance that insulates nerve fibers and ensures rapid communication between neurons. Deficiency, common in older adults and plant-based diets, can lead to irreversible neurological damage and severe cognitive impairment.
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Vitamin B6
Vitamin
Impact
Highest effect
Vitamin B6 is required for over 100 enzyme reactions in the body, including the critical final step in synthesizing important neurotransmitters such as serotonin, dopamine, and GABA. Adequate B6 levels are essential for maintaining proper neurological function, emotional balance, and cognitive processing.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are widely distributed throughout the brain, where it helps regulate the synthesis of neurotransmitters and supports nerve growth. Correcting common deficiencies is linked to improved mood and cognitive performance, as well as reduced risk of age-related cognitive decline.
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High effect
Alpha-GPC
Other
Impact
High effect
Typical dose:300–600 mg / day
Alpha-GPC efficiently crosses the blood-brain barrier to provide choline, a crucial building block for acetylcholine. This neurotransmitter is vital for learning, memory formation, and focus. Supplementation supports optimal cholinergic function, which can decline with age.
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Ashwagandha
Botanical
Impact
High effect
Ashwagandha significantly reduces cortisol levels and the perception of stress, which protects the brain from the damaging effects of chronic stress. By calming the nervous system, it has been shown to improve memory, executive function, and attention while promoting resilience against mental fatigue.
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Bacopa
Botanical
Impact
High effect
Typical dose:300–500 mg / day
Bacopa monnieri has strong clinical evidence supporting its ability to improve memory formation and recall. It works by enhancing nerve signal transmission and promoting dendritic growth. Its effects are cumulative and substantial over 8-12 weeks, meriting a higher efficacy rating than a typical 'decently effective' supplement.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Beyond muscle, the brain is a high energy-consuming organ that uses creatine as a rapid-access energy source. Supplementation increases brain phosphocreatine levels, improving performance on mentally demanding tasks, especially under conditions of sleep deprivation or stress.
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Huperzine
Other
Impact
High effect
Typical dose:50–400 mcg / day
Huperzine A is an acetylcholinesterase inhibitor, meaning it stops the enzyme that breaks down acetylcholine, a key neurotransmitter for memory. This produces a noticeable, acute boost in cognitive function. Due to its potency and mechanism, it requires cycling and is not a foundational supplement, placing it in the high-tier acute category.
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Moderate effect
Acetyl L-Carnitine
Other
Impact
Moderate effect
Typical dose:500–1500 mg / day
This form of L-Carnitine readily enters the brain, where it helps transport fatty acids into mitochondria for energy production. It also donates its acetyl group to form acetylcholine, supporting mental alertness, processing speed, and neuronal health.
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Carnosine
Other
Impact
Moderate effect
Typical dose:500–1500 mg / day
Carnosine is a protective agent that helps shield brain cells from long-term damage caused by oxidative stress and advanced glycation end-products (AGEs). While its benefits are significant for cellular health and aging, it does not typically produce immediate or directly felt nootropic effects like enhanced focus or memory, making it a supportive, rather than primary, agent for cognitive performance.
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Curcumin
Botanical
Impact
Moderate effect
Typical dose:500–1000 mg / day
Curcumin is the active component of turmeric. Its ability to cross the blood-brain barrier allows it to exert powerful neuroprotective effects by quenching oxidative stress and reducing neuroinflammation, factors that contribute to cognitive decline. Efficacy relies on using a highly bioavailable form.
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Hericium mushroom
Botanical
Impact
Moderate effect
Typical dose:500–1000 mg / day
Also known as Lion's Mane, this mushroom contains unique compounds (hericenones and erinacines) studied for their ability to stimulate the production of NGF. NGF is a protein critical for the survival, maintenance, and regeneration of neurons, making it a promising agent for long-term cognitive health.
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Rhodiola
Botanical
Impact
Moderate effect
Typical dose:200–600 mg / day
Rhodiola rosea helps regulate the body's stress response system by modulating cortisol levels. This action leads to a tangible reduction in the feeling of mental burnout, enhancing concentration, mood, and overall cognitive endurance during stressful periods.
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Theanine
Amino Acid
Impact
Moderate effect
Typical dose:100–200 mg / day
This amino acid, commonly found in green tea, induces a state of wakeful relaxation without causing drowsiness. It is particularly effective at smoothing out the 'jitters' from caffeine while synergistically enhancing its positive effects on focus and attention.
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Situational effect
Ginkgo
Botanical
Impact
Situational effect
Typical dose:120–240 mg / day
Ginkgo biloba extract is known to increase circulation, which can be particularly beneficial for cognitive function in older adults. By improving blood flow, it may support memory and processing speed, though its effects in young, healthy individuals are less pronounced.
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Histidine
Amino Acid
Impact
Situational effect
Typical dose:500–1000 mg / day
While histidine is an essential amino acid involved in neuronal health, supplementation for direct cognitive benefit is not well-established. Its role is supportive and foundational rather than for acute enhancement. Benefits are most likely seen only in cases of dietary insufficiency, which is rare.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
High-quality sleep is non-negotiable for brain health, as it's when the brain clears metabolic waste and solidifies memories. Melatonin can help normalize sleep patterns, improving sleep onset and quality, which indirectly enhances next-day mental clarity and performance.
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Phenylalanine
Amino Acid
Impact
Situational effect
Typical dose:500–1500 mg / day
Phenylalanine converts to L-Tyrosine, which then produces dopamine and norepinephrine. As an indirect precursor, it is less efficient for cognitive enhancement than supplementing with L-Tyrosine directly, which is better suited for supporting focus during periods of high cognitive demand. Its use is highly situational and less effective than more direct precursors.
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Tryptophan
Amino Acid
Impact
Situational effect
Typical dose:250–500 mg / day
Tryptophan's primary role relevant to cognitive well-being is its conversion to serotonin, which regulates mood and sleep. While stable mood and good sleep are foundational for brain health, supplementing with tryptophan is an indirect approach and is more effective for addressing sleep or mood issues rather than directly enhancing cognitive processes like memory or focus.
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Tyrosine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Tyrosine is a precursor to dopamine and norepinephrine, which are rapidly depleted by demanding cognitive tasks and stress. Supplementation acts as a buffer, helping to maintain working memory, mental flexibility, and focus when you're under pressure.
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Vinpocetine
Other
Impact
Situational effect
Typical dose:5–30 mg / day
Vinpocetine is a synthetic compound that acts as a vasodilator, specifically increasing blood flow in the brain. While this can be beneficial in certain conditions related to poor cerebral circulation, its general use as a top-tier cognitive enhancer is not supported by strong evidence, and it carries regulatory warnings in some regions. Its effectiveness is highly situational.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc plays a critical role in regulating communication between neurons. While it is a foundational nutrient, supplementation provides the most tangible cognitive benefits—such as improved memory and mood—in individuals who have insufficient dietary intake or absorption.
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