14 Best Natural Nootropics to Boost Brain Power (A Must Try)

Natural nootropics are organic compounds that enhance cognitive function, particularly memory, creativity, and motivation.

Once consumed, these substances cross your body’s blood-brain barrier to stimulate the appropriate response. They’re used in prescription drugs and supplements to boost mental performance.

You may have come across them before under the labels of smart drugs, cognitive enhancers, or memory-enhancing substances.

Various cultures have used nootropics throughout history to improve mental function and brain health and reverse the effects of cognitive decline from aging.

While natural nootropics are naturally found compounds (as the name suggests), some people tend to confuse them with synthetic smart drugs or nootropics. The latter are lab-made nootropics designed to mimic the effects of natural nootropics.

“Nootropics offer a range of cognitive benefits, including faster reaction time, increased alertness, improved memory, and decreased mental fatigue and fog. Some nootropics are also adaptogenic, meaning they help your body manage stress.”

- Dr. Shari Auth, Holistic Health Practitioner

Bacopa monnieri is an ancient Ayurvedic herb that’s been used as a cognitive enhancer for centuries.

Because of its calming and memory-enhancing capacity, It’s used as ayurvedic medicine by the elderly. Several studies found that Bacopa monnieri can improve memory, speed up reaction times, and enhance information processing [6].

It works by balancing the brain chemicals, dopamine, and serotonin, and reducing cortisol [7].

However, this nootropic smart drug isn’t a quick fix. Research shows that you should take 300–600 mg doses for several months to reap Bacopa monnieri’s maximum benefits [8].

4. Rhodiola Rosea

Rhodiola rosea is an adaptogen (a substance that helps your body manage stress) known for helping your body fight mental fatigue.

Compared to the other nootropics on this list, Rhodiola rosea is more commonly used by people who experience burnout and high levels of stress, such as college students. This is primarily because this adaptogen is known for improving your overall mood and decreasing anxiety [9].

Taking small daily doses may increase feelings of well-being during stressful events, making it the perfect supplement to take before a job interview or exam [10].

Ginkgo biloba is one of the oldest living species of trees native to Japan, Korea, and China.

Some research suggests that the positive effects of Ginkgo biloba are a result of increased blood flow to the brain after consumption [11].

Some of these benefits include improved memory, enhanced mental processing in older adults, and lowered stress levels [12].

While it might be worth taking Ginkgo biloba supplements because of their purported effects, it seems that more research is needed to fully understand if the effects are genuine.

6. L-Theanine

L-Theanine is a naturally occurring amino acid found in tea, and it’s used in many supplements, especially pre-workouts.

Several studies show the link between L-theanine consumption and feelings of calmness without the side effect of drowsiness [13]. This is primarily why it's usually taken along with caffeine to control the effects of stress.

Other research shows that taking even 50 mg of L-Theanine (the amount found in two cups of tea) increases your brain's alpha waves, which are linked to creativity [14].

Additionally, it also has neuroprotective effects, which generate and restore damaged nerve cells [15].

For this reason, L-Theanine is prescribed as a therapeutic supplement for people who have high anxiety levels.

Lion’s mane mushroom is one of the more versatile nootropics on our list in terms of consumption; it can be eaten raw, cooked, dried, or as tea.

Most research on this mushroom comes from animal subjects, so some of the results may have implications on how this nootropic affects humans.

For example, one study on mice showed that lion’s mane might treat or prevent neurodegenerative diseases [16].

Linking these results to humans, lion's mane mushroom could prevent age-related cognitive decline.

Other studies show that two compounds found only in lion’s mane mushrooms — hericenones and erinacines — may stimulate, grow, heal, and protect nerve cells [17].

Another compound in this mushroom — amycenone — may treat sleep disorders, enhance memory, and improve mental function [18].

8. Omega-3 Fatty Acids

Omega-3 fatty acids, nicknamed “brain food,” are a type of phospholipid (barriers that protect your cells) that help maintain cellular function.

Recently, they’ve also been featured as a nootropic after studies found their benefits on cognitive health.

Research shows that regular consumption of omega-3 fatty acids can help enhance and maintain normal brain function in adults, and this nootropic may also prevent and treat depression [19].

The best part about omega-3 fatty acids is that they’re found in many foods, such as fish, seaweed, chia seeds, flax seeds, and walnuts (not to mention various supplements).

Choline is a natural nootropic that your body produces in the liver. However, it doesn’t produce enough of it, so you need to get it from a choline-rich diet or a nootropic supplement.

Like B vitamins, choline plays an essential role in regulating brain development, liver function, muscle movement, and metabolism [20].

It also aids the brain in retaining memories and achieving deep sleep [21].

Choline deficiency is very rare, but certain people might be at risk more than others. These include pregnant and post-menopausal women, endurance athletes, and people who abuse alcohol [22].

To get enough choline, eat a diet that includes beef liver, eggs, and chicken breasts.

10. Panax Ginseng

Panax ginseng is an ancient medicinal plant known to enhance brain function. While more research is needed on how this works, some studies found that ginseng may have strong anti-inflammatory effects that protect your brain from oxidative stress [23].

One dose of 200–400 mg of ginseng may reduce brain fatigue and enhance mental clarity [24]. This makes it especially helpful for people who struggle with focusing on work or study.

However, some long-term studies show that your body may adapt to its effects, rendering them less effective in a matter of months [25].

Curcumin is an extract from turmeric, which is considered a nootropic-rich food, and it’s known for its antioxidant and stimulant properties.

As a nootropic, curcumin can help with various nervous system disorders like Alzheimer's disease, tardive dyskinesia, major depression, epilepsy, and brain-aging diseases [26].

It also activates your brain-derived neurotrophic factor (a protein that maintains nerve cells), which affects learning and memory [27].

The only issue with curcumin is its very low bioavailability (ability to be absorbed by your body) [28]. You can increase its bioavailability by taking it with phosphatidylserine (a phospholipid found in brain cell membranes) [29].

12. Huperzine A

Huperzine A is a stimulant extracted from Chinese club moss.

Apart from being a nootropic that enhances alertness, memory, and learning, it's also used as a treatment for skin conditions.

Recent studies show that Huzerpine A may be helpful in slowing down the effects of Alzheimer's disease in elderly people by increasing acetylcholine levels and forming new brain cells [30].

While it’s been trusted for thousands of years in Southeast Asia for enhancing brain function, more studies need to be conducted on its long-term effects.

Salvia officinalis, also called Salvia lavandulifolia, is the botanical name for sage. While it’s one of the less popular nootropics on our list, ancient Greeks used it to enhance memory functions.

A series of human clinical trials found that a single 167-mg dose of Salvia officinalis improved memory and attention performance in healthy adults [31].

The study also found that subjects who took this herb improved their levels of alertness for 2.5 hours after consumption.

Additionally, S. officinalis may also be beneficial in treating patients with neurological disorders.

A 2014 review found that S. officinalis administration improved the cognitive performance of patients with dementia and other cognitive impairments [32].

“[The] overall evidence for the cognitive-enhancing and protective effects of Salvia plants is promising.”

- Dr. Adrian Lopresti, Clinical Psychologist

14. Creatine

Creatine is an important amino acid for building muscle mass and strength, but it also has many benefits for brain function.

After consumption, creatine binds with phosphate to create a molecule that fuels your brain cells [33].

Studies have shown that these cells are known to improve short-term memory and reasoning skills, especially if you're highly stressed or a vegetarian [34].

While we don't suggest taking high doses of creatine, you can safely take 5 grams a day to experience the fullness of its effects.

Foods like red meat, milk, and seafood are some of the best sources of creatine.

A normal omnivorous diet may give you at least 2 grams of creatine a day [35]. Since creatine isn't found in most vegetarian foods, vegans may have to take creatine supplements to meet their daily demands.