If you’re always on the lookout for the next wellness tip to help you become your best self, then you may have heard of Nootropics. With everyone looking for ways to improve their memory and overall brain health, especially during perimenopause, a lot of interest has centered around Nootropics, also known as “smart drugs.” We’ve tackled some of your most commonly asked questions to help you decide if Nootropics are the right choice for you.  

What are Nootropics and why are they called “smart drugs?”

Nootropics are compounds or supplements that enhance cognitive performance. They are also known as smart drugs because they may help boost brain health so your mind can stay young well into your golden years. Research on Nootropics is ongoing, but so far, it shows promise to help those who want to protect their brains from cognitive decline.

Are Nootropics synthetic or all-natural? 

Nootropics can either be synthetic or natural. Synthetic Nootropics are formulated in labs, whereas natural nootropics may come from whole plants, plant extracts, or nutrient-rich foods. 

Synthetic compounds include substances that work on the brain’s neurotransmitters. Examples of these types of compounds include racetams like piracetam. Research shows that racetams can boost memory in those people with cognitive decline or brain injuries. 

Nootropics that contain stimulants such as Ritalin and Adderall, as well as the non-stimulant drug Modafinil, help to boost awareness and can help those with conditions like ADHD and narcolepsy. 

Are Nootropics safe?

Experts suggest that after a review of 165 placebo-controlled studies, no serious adverse effects from nootropics were observed to be significantly more than placebo. Minor side effects of some nootropics include headache, gastrointestinal symptoms, dizziness, dry mouth, and anxiety. However, since any drug will impact one person differently from the next, it’s hard to say if nootropics will cause side effects or not. 

Therefore, when you first start a Nootropic, begin with a small dosage and research the potential side effects of the specific nootropic you plan on starting. If you begin to experience any side effects, speak to your doctor immediately to discuss alternatives for your brain health. 

What are some all-natural Nootropics that can help boost my memory?

The following are some common, all-natural Nootropics and what the research says about their brain-boosting potential. This group of Nootropics is not quite as potent as the prescription drugs, but they’re easily accessible over the counter and can still enhance brain health. 

Ginkgo Biloba

Ginkgo Biloba is a common plant-based supplement whose leaf extract is well-known for its ability to help improve symptoms in those with cognitive decline. These properties are thought to stem from the ginkgolides found in this compound, which enhance memory. The antioxidant properties of Gingko biloba may also work to enhance brain health by reducing inflammation in the brain. 

Green Tea

Green tea is an easily consumable nootropic that can be taken as a supplement in concentrated forms or as a beverage. This natural nootropic has anti-inflammatory and neuroprotective properties that can reduce neurodegenerative diseases. Research shows that epigallocatechin gallate (EGCG) and its metabolites greatly influence green tea’s brain-health properties. Also, a 2019 study shows that drinking tea such as green tea can help brain structure and protect the brain from age-related decline. 

Ginseng

This popular herbal medicine is well-known for its antioxidant and brain-boosting properties. Also known as Panax ginseng, research shows that ginseng can help enhance memory and improve cognitive function in those with and without brain health conditions like dementia. 

Bacopa Monnieri

This Ayurvedic herb is known to be a neural tonic and can enhance memory. Research shows that Bacopa monnieri (BM) holds antioxidant neuroprotective properties, helps increase blood flow in the brain, and plays a major role in controlling neurotransmitters. These properties show great promise for treating brain health and have shown low toxicity in the short-term in humans and animals. However, experts suggest that researchers perform long-term studies on toxicity in humans before this compound is deemed safe for long-term use. 

L-theanine

This non-protein amino acid in green tea is a compound that can help brain health. Animal studies have found that L-theanine works in the brain by demonstrating anti-depressant-like effects and enhancing hippocampus activity. This part of the brain plays a major role in learning and memory. In fact, a 2019 study shows that after four weeks of receiving L-theanine, there was a decrease in stress-related symptoms like anxiety, depression, and sleep, and an increase in cognitive function scores.

I heard Omega-3 fatty acids good for brain health. Is that true? 

Yes, let’s not forget about Omega-3 fatty acids. Omega-3 fatty acids are found in foods such as fatty fish like salmon, nuts, and seeds like walnuts and chia seeds, and are well-known for their antioxidant properties. These properties can improve brain function and protect it from structure loss. Omega-3 fatty acids are also available over the counter in supplement form. Most adults should consume between 1100 and 1600 mg of total Omega-3 fatty acids daily to reap its full health benefits. 

Should I talk with my doctor about taking any of the over-the-counter Nootropics? 

Like any other medicine or supplement, you should let your doctor know you’re taking it so they can monitor you for any potential side effects. It may also help to talk with your local pharmacist to discuss whether Nootropics may be right for you. 

In the meantime, if you wish to improve or protect your brain health, consume a healthy diet, stay active, get plenty of sleep, manage stress as much as possible, and visit your doctor regularly. These simple lifestyle factors can help you keep inflammation in your body at bay, which can, in turn, protect the health of your mind. 

Staci Gulbin, MS, MEd, RD, LDN, is a registered dietitian, freelance writer, and health editor. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. She has graduate degrees in Biology, Human Nutrition, and Nutrition and Education from New York University, the Columbia University Institute of Human Nutrition, and Teacher’s College, Columbia University. 

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