What Are the 15 Best Nootropic Supplements for Mental Clarity?

If you've ever researched how to boost your brainpower and supercharge your focus, you might've stumbled upon nootropics. Nootropics are substances often found in nature that help support thinking, attention and memory—all aspects of mental clarity.

Caffeine is one of the most popular nootropics out there. It has short-term effects on your attention and mental alertness that can be felt relatively quickly after you drink it. But the effects will wear off as these nutrients are metabolized by your body.

Other nootropics, like lutein and zeaxanthin, build up in your brain and body over time. Nootropic supplements that use these ingredients to support better learning and concentration deliver their best results when taken consistently for several weeks.

Want to be smart about your cognitive health? Put on your thinking caps: Here's everything you need to know about nootropic supplements and how they work in the body.

What are nootropics?

The word nootropics derives from the Greek for "mind turning." In plain English, this means a substance that encourages mental stamina and cognitive performance.

It was coined in the 1970s by a scientist named Cornelius E. Giurgea, who used it to describe substances that can boost brain functions like fast thinking, memory and learning, especially when these abilities aren't working as well as they should.

How do nootropics work?

Nootropics help boost brain health and cognitive function through various mechanisms, including one or more of the following:

• Promoting circulation and oxygen delivery in the brain
• Acting as a neuroprotectant and helping eliminate free radicals
• Encouraging neurotransmitter production, which helps brain cells communicate
• Supporting brain proteins involved in neuroplasticity, learning, and memory

What are the most effective nootropic supplements?

Our smart supplements list includes the best nootropics for focus as well as nootropics for memory and cognitive performance.

1. Brain Health Supplements

Formulas with ingredients like Bacopa monnieri, gotu kola, lutein, and zeaxanthin are often studied for their effects on cognitive performance. Bacopa has been linked to memory and decision-making support, while gotu kola may influence reaction time and accuracy. Lutein and zeaxanthin, typically recognized for eye health, also play a role in processing speed and sustained attention.

2. Attention & Focus Supplements

Want to sharpen your mental focus? Fast-acting nootropic formulas like mango leaf extract and peppermint oil, which have been researched for supporting concentration without caffeine, provide antioxidant polyphenols that may influence mental performance. Peppermint oil has been associated with improved task accuracy and reduced feelings of mental fatigue.

3. Ashwagandha

Trending in everything from teas to moon milk, ashwagandha is an adaptogen, which means it helps your body adapt to stress—and benefits your brain. Ashwagandha helps with calm, focus and attention, and it supports concentration and short-term memory.

4. Magnesium L-threonate

Looking to support your mind and memory, especially the short-term memory that helps you remember why you walked in the room? This brain-friendly form of magnesium has been shown to promote working memory and encourage quick thinking. Magnesium L-threonate also supports overall cognitive health.

5. GABA

When you need to keep calm in the face of a stressful event—upcoming travel, a job interview, a work presentation—GABA is an amino acid that quickly promotes a relaxed state of mind and encourages a balanced mood. In fact, it can support a healthy stress response in as little as half an hour.

6. L-theanine

L-theanine is the naturally occurring amino acid found in black and green teas that contributes to the sense of calm you feel when you take a soothing sip. Like meditation, L-theanine induces brainwave activity that promotes a relaxed (but not sleepy) body. An L-theanine supplement encourages a steady, focused energy and has been shown to help study participants stay on track.

7. Omega-3 fatty acids

There's nothing fishy about the brain-boosting benefits of omega-3 fatty acids! Omega-3s encourage healthy blood flow in the brain, promote cognitive health, and help maintain a healthy mood. A high-quality fish oil supplement may also support heart and blood vessel function and promote healthy aging.

8. Ginkgo biloba

When it comes to brain-boosting botanicals, you can't go wrong with Ginkgo biloba! Made from trees native to Asia that have been around for millions of years, ginkgo biloba extract is rich with bioactive compounds that promote healthy cognitive function and blood flow to the brain. Ginkgo also supports memory, attention, and cognitive clarity.

9. Ginseng

Ginseng is one of the oldest and most popular herbs used for cognitive performance, both immediately and over time. An adaptogen as well as a nootropic, ginseng promotes a calm feeling and healthy cognitive function, and it provides antioxidant support for defense against oxidative stress.

10. Lion's mane

Lion's mane may sound like something you see at the local zoo, but it is actually a wild mushroom that has been used for thousands of years. This adaptogenic mushroom encourages processing speed, learning, and memory. First used by Buddhist monks for meditation, this powerful nootropic sharpens your ability to focus and has mood-supporting effects.

11. Colostrinin

This polypeptide complex is derived from milk and helps to support cognitive function and memory health. Clinical studies using standard tests of mental performance show colostrinin helps encourage and maintain cognition, memory and mental function.

12. Rhodiola rosea

As an adaptogen, Rhodiola rosea also helps you respond well to stress and stay energized—which is key when you're trying to focus! Research shows Rhodiola also supports productivity and has cognitive and memory performance benefits.

13. Citicoline

As the precursor to the neurotransmitter acetylcholine, citicoline encourages healthy cognitive function as well as memory, focus, and attention. This nootropic also helps maintain healthy energy in brain cells and supports overall brain health.

14. Spearmint extract

Spearmint may be better known for optimizing fresh breath, but this herb is a nootropic that supports your working memory and attention, helping you to stay on task. Spearmint has also been studied for cognitive performance, and it promotes faster reaction times.

15. Sage

Sage is popular in both the culinary and wellness worlds. Standardized sage extract promotes memory and attention and has been found to encourage cognitive performance, as well as a healthy mood.

What Are the Main Benefits of Nootropics?

Nootropics support mental clarity through key areas of brain function. Let's break down the best in each category:

Memory Support

• Colostrinin
• Ashwagandha
• Bacopa monnieri
• Magnesium L-threonate
• Citicoline
• Ginkgo biloba
• Gotu kola
• Sage
• Lion's mane

Focus and Attention

• Ashwagandha
• Bacopa monnieri
• L-theanine
• Citicoline
• Caffeine
• Mango leaf extract
• Ginkgo biloba
• Spearmint extract
• Peppermint oil
• Rhodiola rosea

Quick Thinking and Cognitive Performance

• Ginseng
• Gotu kola
• Caffeine
• Mango leaf extract
• Peppermint oil
• Lutein and zeaxanthin
• Magnesium L-threonate

Stress Management and Mood Support

• Rhodiola rosea
• Ashwagandha
• L-theanine
• Lion's mane
• Gotu kola
• GABA
• Ginseng

Cognitive Health and Protection

• Bacopa monnieri
• Magnesium L-threonate
• Omega-3s
• Ginkgo biloba
• Lutein and zeaxanthin

How to choose a nootropic

Here's our crib notes on choosing the right supplement based on your needs.

What are other brain health supplements?

There are many other nutrients that can help support brain health, including:

1. Lithium

   . At a low dose, this trace mineral supports brain health and function. Lithium may also help support longevity.

2. Phosphatidylserine (PS)

   . Phosphatidylserine is an essential component of healthy nerve cell membranes, and an especially important part of the membranes of brain cells.

3. Pregnenolone

   . This neurohormone plays an important role in healthy brain function, especially when combined with other brain-boosting nutrients in one comprehensive cognitive formula.

FAQs

What is the best nootropic supplement for beginners?

While there isn't a single "best" nootropic supplement to start out with, you'll want to choose one that best fits your brain health goals—like focus, energy, or memory. The key is choosing a high-quality supplement, sticking with it consistently for a few weeks, and then seeing how your body responds.

Are nootropics okay to take every day?

Nootropic supplements are generally well-tolerated. But as with any supplement, you should always follow the label instructions for dosing and potential cautions. You should also discuss a new supplement with your healthcare provider before adding it to your routine.

Is caffeine a nootropic?

Yes, caffeine is the most popular nootropic out there. Commonly consumed in coffee, tea or soda, caffeine has been shown to encourage performance on tasks that require quick reactions and focused attention. But you'll need to be aware of your own tolerance, as everyone responds to this stimulant differently, and drinking caffeine later in the day may interfere with healthy sleep.

References

• Baba Y, et al. "Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study." J Med Food. April 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8080935/
• Dighriri IM, et al. "Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review." Cureus. October 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
• Docherty S, et al. "The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study." Nutrients. November 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/
• Ivanova Stojcheva E, Quintela JC. "The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence." Molecules. June 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/
• Kennedy D, et al. "Volatile Terpenes and Brain Function: Investigation of the Cognitive and Mood Effects of Mentha × Piperita L. Essential Oil with In Vitro Properties Relevant to Central Nervous System Function." Nutrients. August 2018. https://pubmed.ncbi.nlm.nih.gov/30087294/
• Lee R, et al. "Emerging evidence that ginseng components improve cognition in subjective memory impairment, mild cognitive impairment, and early Alzheimer's disease dementia." Journal of Ginseng Research. May 2024. https://www.sciencedirect.com/science/article/pii/S1226845324000344
• Leszek J, et al. "Colostrinin: a proline-rich polypeptide (PRP) complex isolated from ovine colostrum for treatment of Alzheimer's disease. A double-blind, placebo-controlled study." Arch Immunol Ther Exp (Warsz). 1999. https://pubmed.ncbi.nlm.nih.gov/10608295/
• López-Ríos L, et al. "Central nervous system activities of extract Mangifera indica L." J Ethnopharmacol. October 2020. https://pubmed.ncbi.nlm.nih.gov/32473365/
• Lorca C, et al. "Plant-derived nootropics and human cognition: A systematic review." Critical Reviews in Food Science and Nutrition. 2023. https://www.tandfonline.com/doi/full/10.1080/10408398.2021.2021137
• Malík M, Tlustoš P. "Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs." Nutrients. August 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/
• Scholey AB, et al. "An extract of Salvia (sage) with anticholinesterase properties improves memory and attention in healthy older volunteers." Psychopharmacology (Berl). May 2008. https://pubmed.ncbi.nlm.nih.gov/18350281/
• Secades JJ, Gareri P. "Citicoline: pharmacological and clinical review, 2022 update." Rev Neurol. November 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC10548480/
• Stringham NT, et al. "Effects of macular xanthophyll supplementation on brain-derived neurotrophic factor, pro-inflammatory cytokines, and cognitive performance." Physiol Behav. November 2019. https://pubmed.ncbi.nlm.nih.gov/31425700/
• Valotto Neto LJ, et al. "Investigating the Neuroprotective and Cognitive-Enhancing Effects of Bacopa monnieri: A Systematic Review Focused on Inflammation, Oxidative Stress, Mitochondrial Dysfunction, and Apoptosis." Antioxidants (Basel). March 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11047749/
• Wattanathorn J, et al. "Positive modulation of cognition and mood in the healthy elderly volunteer following the administration of Centella asiatica." J Ethnopharmacol. March 2008. https://pubmed.ncbi.nlm.nih.gov/18191355/
• Zhang RC, Madan CR. "How does caffeine influence memory? Drug, experimental, and demographic factors." Neuroscience & Biobehavioral Reviews. December 2021. https://www.sciencedirect.com/science/article/abs/pii/S0149763421004152