Are Nootropics Effective In 2024?

Whether you're a college student aiming to excel in your exams, a busy professional seeking a promotion, or an older adult worried about dementia, the idea of taking a pill to enhance your brainpower can be tempting. It's no surprise, then, that the use of nootropics—also known as cognitive enhancers or smart drugs—is on the rise. But do these substances really work, and are they safe?

 

What Researchers Say

David Tomen, an expert in nootropics and author of "Head First," offers an optimistic view. He believes that nootropics can significantly enhance cognitive function when used correctly. "Nootropics have the potential to improve memory, focus, and even creativity," Tomen states. "They can be especially effective when combined with a healthy lifestyle, including proper nutrition, exercise, and sufficient sleep."

 Tomen highlights that nootropics can support brain health by providing essential nutrients and promoting neurogenesis, the growth of new neurons. "With the right nootropic regimen, individuals can experience a noticeable improvement in their mental performance and overall well-being," he adds.

David Tomen, PHD

 

Chris D'Adamo, PhD, director of research and education at the University of Maryland’s Center for Integrative Medicine, sees potential in nootropics, though he agrees they won't grant superhuman abilities. He suggests that nootropics might provide some people with a cognitive edge.

"Most people seeking to optimise cognitive function would be better off focusing on getting enough sleep, eating a nutrient-dense diet, and managing their stress," he advises. However, once these basics are in place, the right nootropics might help enhance mental clarity and potentially reduce cognitive decline with age.

 

Types of Nootropics

D'Adamo notes that almost everyone uses a nootropic without realising it: caffeine. While overconsumption can have health risks, caffeine has been shown to improve thinking skills by increasing access to neurotransmitters like acetylcholine, which aids short-term memory and learning.

Many nootropic enthusiasts turn to dietary supplements. While some, like ginseng and gingko, haven't withstood scientific scrutiny, others—such as lion's mane, cordyceps, and Rhodiola rosea—show promise.

 

Most Promising Options

While research on nootropics exists, studies are often small or focus on older adults. Everyone's brain chemistry is unique, so results can vary. However, these four types show potential:

 

L-theanine: Known to enhance caffeine's mental effects and counteract jitteriness. Research indicates that combining caffeine and L-theanine improves multitasking. The safest source is pure green tea, but combining usual coffee or tea with an L-theanine supplement is also acceptable.

 

 

Lion's Mane: This medicinal mushroom is believed to support brain health by promoting nerve growth factor (NGF) production, which is crucial for the growth and maintenance of neurons. Some studies suggest it can enhance cognitive function and protect against age-related cognitive decline. Lion's mane is generally well-tolerated, but it's best to check with a healthcare provider if you have any concerns.

 

Cordyceps: Another type of medicinal mushroom, cordyceps is traditionally used for its energy-boosting properties. It may improve oxygen uptake and ATP production, which can enhance physical and mental performance. While considered safe for most people, those with autoimmune conditions or on certain medications should consult a doctor before use.

 

Rhodiola Rosea: An adaptogenic herb that helps the body manage stress. Rhodiola Rosea has been shown to improve cognitive function, reduce fatigue, and enhance mood. It works by balancing the stress-response system and protecting neurons from stress-induced damage. 

 

While combining supplements may seem beneficial, D'Adamo advises against it due to the lack of study on such combinations. He suggests trying one or two supplements for a few months, then taking a break before resuming or switching. This approach helps avoid tolerance, where increasing doses are needed for the same effect.

Remember, the FDA does not regulate nootropic supplements as strictly as prescription drugs. Choose reputable brands, and listen to your body: discontinue use if you experience side effects or no improvement within the expected timeframe.