Highest effect
Choline
Vitamin
Impact
Highest effect
Choline is a direct precursor to acetylcholine, a neurotransmitter vital for learning, memory, and focus. It is also a key component of phosphatidylcholine, which is necessary for the structural integrity of brain cell membranes. Ensuring adequate choline intake supports fundamental cognitive architecture and signaling.
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EPA (Eicosapentaenoic Acid)
Fatty Acid
Impact
Highest effect
Typical dose:250–1000 mg / day
While DHA is structural, EPA plays a vital role in regulating inflammation within the brain, which is a key factor in cognitive aging and mood disorders. It also helps produce signaling molecules that support overall brain function.
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Folate
Vitamin
Impact
Highest effect
Folate's role is as critical as Vitamin B12's for neurological function. The current priority of 0 is a significant error and does not reflect its foundational importance. It should be ranked alongside other essential B-vitamins in the highest tier.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical cofactor in over 300 enzymatic reactions in the body, many of which occur in the brain. It plays a key role in synaptic plasticity (the basis of learning and memory) and helps calm the nervous system. Highly bioavailable forms like Magnesium L-Threonate are particularly noted for their ability to cross the blood-brain barrier.
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Thiamin
Vitamin
Impact
Highest effect
Thiamin (Vitamin B1) is a critical component of energy metabolism. The brain is the body's most energy-demanding organ, relying almost exclusively on glucose. Thiamin is indispensable for this process, making it foundational for mental energy, clarity, and focus.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–1000 mcg / day
Deficiency in Vitamin B12 is directly linked to cognitive impairment, memory loss, and fatigue. It works in concert with Folate (B9) to regulate homocysteine levels, an amino acid that can be neurotoxic at high concentrations. Supplementation is particularly important for older adults and those on plant-based diets.
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Vitamin B6
Vitamin
Impact
Highest effect
Vitamin B6 is essential for converting precursor amino acids into the neurotransmitters that regulate mood, focus, and arousal. It also works with B12 and Folate to maintain healthy homocysteine levels, protecting against neurotoxicity and supporting long-term brain health.
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Vitamin D
Vitamin
Impact
Highest effect
Vitamin D deficiency is widespread and has a profound negative impact on cognition. As a critical neuro-regulatory hormone, its importance is foundational, similar to Magnesium and B12. The current priority of 0 is an error and should be corrected to reflect its high importance.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–1500 mg / day
This form of L-Carnitine can cross the blood-brain barrier, where it helps transport fatty acids into mitochondria to be burned for energy. This process supports mental energy, reduces mental fatigue, and may improve focus and processing speed, particularly in aging individuals.
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Alpha-GPC
Other
Impact
High effect
Typical dose:300–600 mg / day
As a potent source of choline that readily crosses the blood-brain barrier, Alpha-GPC's effects on the acetylcholine system are more direct and pronounced than its current 'Situational' classification implies. It fits better alongside other acute-acting nootropics in the 'Very Effective' tier.
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Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
As a powerful adaptogen, Ashwagandha's main cognitive benefit comes from its ability to mitigate the negative effects of chronic stress. By lowering cortisol, it can clear 'brain fog,' improve executive function, and enhance attention and information processing speed.
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Astaxanthin
Other
Impact
High effect
Astaxanthin is a unique carotenoid with exceptionally potent antioxidant activity. Its ability to cross the blood-brain barrier allows it to directly protect brain cells from free radical damage and inflammation, which are key factors in age-related cognitive decline.
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Bacopa
Botanical
Impact
High effect
Typical dose:300–500 mg / day
Bacopa monnieri has centuries of use in Ayurvedic medicine and is backed by modern research. It enhances communication between neurons and may modulate the activity of key neurotransmitters. Its benefits are cumulative and typically observed after 8-12 weeks of consistent use.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
While famous for muscle performance, the brain is a highly energy-demanding organ that also uses creatine. Supplementation provides a rapid energy source for neuronal activity, showing significant cognitive benefits, especially during demanding mental tasks or in states of sleep deprivation.
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Curcumin
Botanical
Impact
High effect
Curcumin has strong evidence for supporting long-term brain health through its potent anti-inflammatory mechanisms. The current priority of 0 is an error. A priority of 70 places it correctly as a highly effective supportive agent for cognitive vitality.
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Ginkgo
Botanical
Impact
High effect
Typical dose:120–240 mg / day
Ginkgo biloba is one of the most studied herbs for cognitive health. Its primary mechanism is enhancing circulation in the brain, which has shown the most significant benefits for memory and attention in older adults experiencing age-related cognitive decline.
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Green Tea
Botanical
Impact
High effect
Green tea naturally contains L-Theanine and caffeine, a well-studied combination that enhances alertness and focus while minimizing jitteriness. Furthermore, its potent antioxidant compounds, like EGCG, help protect brain cells from oxidative stress, supporting long-term cognitive health.
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Guarana
Botanical
Impact
High effect
Typical dose:200–800 mg / day
Guarana is a potent natural source of caffeine, which acts as a central nervous system stimulant to increase alertness, reduce fatigue, and sharpen focus. Its effects are felt acutely, making it effective for short-term cognitive enhancement. The extremely low priority of 3 does not reflect its well-established stimulant effects.
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Hericium mushroom
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Commonly known as Lion's Mane, this mushroom has strong clinical evidence supporting its role in enhancing memory and cognitive function, particularly in individuals with mild cognitive impairment. By boosting NGF, it supports neurogenesis and long-term brain health.
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Huperzine
Other
Impact
High effect
Typical dose:50–400 mcg / day
Huperzine A effectively boosts the neurotransmitter acetylcholine by blocking its breakdown. This makes it a powerful tool for short-term enhancement of focus and memory. However, due to its long half-life and potency, it is not a foundational supplement and requires cycling to avoid side effects and downregulation. Its ranking should be high, but not at the very top with foundational nutrients.
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Resveratrol
Botanical
Impact
High effect
Resveratrol's benefits for brain circulation and its antioxidant properties are well-supported. The current priority of 0 is an error. It should be ranked as a strong supportive supplement, similar in impact to Ginkgo.
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Rhodiola
Botanical
Impact
High effect
Typical dose:100–300 mg / day
Rhodiola rosea helps the body adapt to physical and mental stressors. It has an acute effect on reducing the feeling of 'burnout,' enhancing concentration, and improving mood by influencing levels of neurotransmitters like serotonin and dopamine.
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Theanine
Amino Acid
Impact
High effect
Typical dose:100–200 mg / day
Found in green tea, L-Theanine is an amino acid that modulates neurotransmitters like GABA and dopamine. It is highly effective at taking the 'edge' off stimulants like caffeine, resulting in smooth, focused energy and reduced anxiety.
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Lower effect
Rosemary
Botanical
Impact
Lower effect
Typical dose:500–1000 mg / day
While research on rosemary's components like carnosic acid shows promise in lab settings for antioxidant and anti-inflammatory effects, strong evidence from human trials on oral rosemary supplements demonstrating significant, reliable cognitive improvements is lacking. Most positive human studies involve aromatherapy, not ingestion. The 'BEST_EFFECTIVE' rating is a significant overstatement.
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Situational effect
Caprylic Acid
Fatty Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
As a medium-chain triglyceride (MCT), caprylic acid is quickly converted into ketones by the liver. This provides an efficient energy source for the brain that is particularly useful for individuals on a ketogenic diet or in specific therapeutic contexts. Its benefit for general cognitive support in a glucose-fueled brain is not well-established, making 'VERY_EFFECTIVE' an overstatement.
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Eleuthero
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Also known as Siberian Ginseng, Eleuthero enhances the body's resistance to stressors, which can help prevent the cognitive decline associated with mental and physical fatigue. Its effects are more supportive and resilience-building than directly nootropic. The priority of 4 is far too low for its role.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc plays a vital role in modulating communication between brain cells. While it won't act as a nootropic if your levels are sufficient, deficiency is common and is linked to poor memory, inattention, and brain fog. Correcting a deficiency can restore optimal cognitive function.
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Limited evidence
Deanol
Other
Impact
Limited evidence
Typical dose:100–500 mg / day
The theory that Deanol (DMAE) significantly increases brain acetylcholine levels is not well-supported by robust clinical data. Human studies have yielded mixed to negative results regarding its efficacy for improving memory or focus, and its mechanism of action remains unclear. The 'BEST_EFFECTIVE' rating is not justified by the current scientific consensus.
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