Nootropic for Learning and Retention -
Most are of natural origin, such as those found in herbal remedies. Nootropics have even been linked to improvement in cognitive function for those with aging-related diseases of the brain.
While natural nootropics are a relatively new and trendy topic, which means more research is needed to fully validate all their potential perks, the initial research is hopeful. Lastly, hormonal fluctuations in testosterone and its effects on sexual function and libido are challenges specific to men, which natural nootropics containing adaptogenic properties aka substances that help your body better adapt to stress, like ashwagandha may be able to assist with.
Improvements in fatigue, vigor, and both sexual and psychological well-being were also reported 2. Aim for quality, with reputable brands. Certain nootropics can dehydrate you, in which case drinking plenty of water is essential for safety measures, Callins adds. Due to its adaptogenic properties, Rhodiola rosea is a great natural nootropic for men who suffer from anxiety, bad mood, stress, or depression, as well as difficulty with falling or staying asleep.
A study and clinical review published in the journal International Journal of Psychiatry in Clinical Practice found the use of Rhodiola rosea to be an effective treatment for stress management and alleviation of stress-related symptoms 3.
Rhodiola Rosea helps improve mental focus, energy, concentration, and stamina, explains Hultin. For instance, a meta-analysis and study published in the journal Frontiers in Pharmacology found a positive correlation and association between enhanced learning and memory function, as a result of taking Rhodiola 4.
Callins points to a double-blind randomized trial and study published in the journal Molecules , which analyzed individuals with burnout indicator symptoms exhaustion, depression, insomnia, fatigue, or drop in performance who reported alleviation of these complaints after taking Rhodiola rosea over eight weeks, along with good tolerance 5.
The recommended dosage of standardized extract containing rosavin and salidroside the active components in Rhodiola rosea is typically between and mg per day, Callins says.
And, take it in the morning to avoid potential issues with insomnia, Callins adds. Hultin suggests taking mg twice a day, for a total of mg daily, as a sweet spot.
However, keep in mind that some studies have reported incidences where Rhodiola rosea can cause dizziness in specific individuals. If you feel dizzy or experience any adverse effects, quit use. Bacopa monnieri, also known as Brahmi, is commonly used in traditional medicine for its ability to increase mental focus and clarity, and support and boost memory function and retention.
According to a study published in the journal Frontiers in Aging Neuroscience , bacopa monnieri may provide benefits for supporting and enhancing memory function, with regards to formation, retention, and learning ability or required skills needed to create and retain memories with sharpened cognition in older men and adults 6.
Callins suggests following a recommended daily dosage of between and mg of standardized bacopa monnieri extract containing around 55 percent bacosides. However, taking it with food can help alleviate it. However, researchers from The University of Queensland found improvements in memory and brain sharpness, which provides evidence in human cases, too.
Quality matters, so look for reputable brands that offer standardized extracts, Callins suggests, and stay consistent with a regular, daily intake for noticeable results.
If this is a concern, discuss it with your doctor. Omega-3 fatty acids are essential polyunsaturated fats that are critical for supporting and benefiting health, brain function, and overall well-being.
Research has found a link between enhanced memory and concentration in men taking natural nootropics in the form of omega-3s.
For instance, a study in the journal Cureus concluded that greater intake of omega-3 fatty acids improved learning, memory and cognitive function, health and well-being, and healthy blood flow to and in the brain 9. A study published in the journal Clinical Psychopharmacology and Neuroscience found a link between omega-3 intake and less depression or improved mood Callins recommends a daily dosage between and mg of EPA and DHA combined.
Needs can vary based on the individual, and requirements may be higher based on the scenario. Green tea is derived from the plant Camellia sinensis and is known for several benefits, including improved immune function, relaxation, overall health and well-being, enhanced recovery, and reduced inflammation.
A study published in Plant Foods for Human Nutrition supports the benefits of green tea and L-theanine on mood and mental health, as well as easing anxiety and reducing stress levels A study published in Nutrients examined 30 individuals both men and women over a four-week period to evaluate and look for improvements in sleep quality and relaxation, stress-related symptoms, and other cognitive functions Drinking green tea is the most popular method, but you may also consume green tea in supplement form.
If supplementing, Callins advises a dosage of standalone L-theanine somewhere between and mg per day. Enhanced focus, memory, and cognitive performance, coming right up.
By Isadora Baum Fact-checked by Mike Fazioli November 21, What Are Nootropics? Are Natural Nootropics Safe? Enhancing Mental Stamina, Concentration, and Cognitive Function Rhodiola Rosea helps improve mental focus, energy, concentration, and stamina, explains Hultin.
Recommended Dosage and Considerations The recommended dosage of standardized extract containing rosavin and salidroside the active components in Rhodiola rosea is typically between and mg per day, Callins says.
Bacopa Monnieri: Enhancing Memory and Cognitive Performance Bacopa monnieri, also known as Brahmi, is commonly used in traditional medicine for its ability to increase mental focus and clarity, and support and boost memory function and retention.
Incorporating Bacopa Monnieri into a Daily Nootropic Regimen Callins suggests following a recommended daily dosage of between and mg of standardized bacopa monnieri extract containing around 55 percent bacosides.
Acetyl-L-carnitine is an amino acid produced naturally in your body. It plays an important role in your metabolism, particularly in energy production.
Taking acetyl-L-carnitine supplements has been claimed to make you feel more alert, improve memory and slow down age-related memory loss These supplements can be found in vitamin stores or online.
Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity 45 , In humans, studies have found that it may be a useful supplement for slowing the decline in brain function due to age.
Its effects in healthy people are unknown. Ginkgo biloba is an herbal supplement derived from the Ginkgo biloba tree. Despite the widespread use of ginkgo biloba, results from studies investigating its effects have been mixed.
Some studies have found that taking ginkgo biloba supplements can help reduce age-related decline in brain function 54 , 55 , One study in healthy middle-aged people found that taking ginkgo biloba supplements helped improve memory and thinking skills 57 , However, not all studies have found these benefits 59 , Ginkgo biloba may help improve your short-term memory and thinking skills.
It may also protect you from age-related decline in brain function. However, results are inconsistent. Bacopa monnieri is a medicine made from the herb Bacopa monnieri.
People generally take about mg per day and it may take around four to six weeks for you to notice any results. Studies of Bacopa monnieri also show that it may occasionally cause diarrhea and an upset stomach. Because of this, many people recommend taking this supplement with food Bacopa monnieri has been shown to improve memory and thinking skills in healthy people and in those with a decline in brain function.
Rhodiola rosea is a supplement derived from the herb Rhodiola rosea , which is often used in Chinese medicine to promote well-being and healthy brain function.
People taking Rhodiola rosea have been shown to benefit from a decrease in fatigue and improvement in their brain function 72 , 73 , However, results have been mixed A recent review by the European Food Safety Authority EFSA concluded that more research is required before scientists can know if Rhodiola rosea can reduce tiredness and boost brain function Rhodiola rosea may help improve thinking skills by reducing fatigue.
However, more research is needed before scientists can be certain of its effects. S-Adenosyl methionine SAMe is a substance that occurs naturally in your body.
It may be useful for enhancing the effects of some antidepressants and reducing the decline in brain function seen in people who have depression 77 , 78 , More recently, a study found that, in some instances, SAMe may be as effective as some types of antidepressant medications SAMe could be useful for improving brain function in people with depression.
There is no evidence it has this effect in healthy people. However, note that many brain-boosting supplements are only effective for people who have a mental condition or are deficient in the supplemented nutrient.
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