11 of The Best Natural Nootropics Rated According to Science

From improving your attention span to stabilizing your mood, nootropic substances can help to enhance your brain in a number of different ways. But when many people think of nootropics, they often think about synthetic substances like Piracetam or Adderall.

While drugs like these have been found to be effective at enhancing a number of different mental processes, the pathways through which they interact with your brain are still poorly understood. As such, some people worry about the long-term psychological and physiological effects.

If the long-term risks of synthetic smart drugs are a concern to you, as they are to many, there's no need to fear; there are a number of natural nootropics that are not only safe but also effective. Many of which have been well-researched and some have even been in use for centuries throughout different parts of the world.  

In this article, we evaluate the scientific findings surrounding a number of different substances to weigh in on the efficacy of some of the most popular natural nootropics currently on the market. But before we dive too deep into the details, let's first discuss what natural nootropics actually are.

What are Natural Nootropics?

The term ‘natural nootropic’ refers to any cognitive-enhancing organic compound. It sounds simple enough but it can actually mean a couple of different things.

On the one hand, natural nootropics are plant-based substances like herbs and herbal extracts. On the other hand, ‘hybrid’ nootropics are compounds that have technically been created in a laboratory but also do occur naturally.

For instance, amino acids are produced naturally in your body and are also found in organic food sources like meat and dairy. The same chemical compounds, however, can be created artificially. In fact, many nootropic supplements are composed of these kinds of ingredients -- compounds that are technically man-made but can also be found in nature.  

Our Natural Nootropics Rating Scale

For this purpose, we’ve developed an efficacy rating scale we call Does It Work (DIW). The scale ranges from 1 to 4, with 1 being the least effective and 4 being the most.

We’ve taken into consideration the number of prospective, randomized, and blinded studies that have been conducted on each natural nootropic. If there have been few studies, the efficacy ranking will be lower. If there have been numerous studies, the efficacy raking will be higher.

We also take into account the results of the studies. If the demonstrated result is positive with high statistical significance, then the study would rank higher, if the study showed only modest improvement, it would rank lower.

Finally, if there are some studies that show a positive effect and others that show no difference from a placebo, then that would lower the DIW score. Our dosing recommendations were determined by dosing evaluated in peer-reviewed studies.

Now that we’ve touched on the basis for our ranking system, let’s clearly define what we mean by the term ‘natural’ nootropics before we jump into the list.    

What are The Best Natural Nootropics?

1. Ashwagandha

Ashwagandha is a herb derived from the Withania Somnifera plant.It’s adaptogenic, which basically means that it helps your brain and body adapt to stress. Ashwagandha is native to the Indian subcontinent and has been in use there as a herbal healing remedy for centuries. It is also widely available here in the U.S. as an herbal extract used for alleviating stress.

How Does It Work?

Ashwagandha works by targeting certain neurotransmitters in your brain. Neurotransmitters are the chemicals that your nerve cells use to communicate with one another. More specifically, ashwagandha is believed to enhance GABA receptors, which are directly responsible for regulating your body’s response to both physical and mental stress.

Main Benefits

• Stress Relief
• Mood Stabilizer
• improves Cognition

Dosing Recommendations

300mg twice a day

• Ashwagandha References
  1. Chandrasekhar, K., Kapoor, J., Anishetty, S. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” India Journal of Psyschological Medicine. 2012 July.
  2. Cooley, K., Szczurko, O., Mills, E.L., Bernhardt, B., Zhou, Q., Seely, D. “Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974.” PloS One. 2009 Aug.
  3. Andrade, C., Aswath, A., Chaturvedi, S.K., Srinivasa, M., Raguram, R. “A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.” Indian Journal of Psychiatry. 2000 July
  4. Choudhary, D., Bhattacharyya, S., Bose, Sekhar. “Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions” Journal of Dietary Supplements. 2017 February

2. B Vitamins

B vitamins are important micronutrients found in a variety of different food sources, including meats, vegetables, and fruits. They’re also present in just about every one of your body’s cells. In their hybrid form, B vitamins are also frequently found in dietary supplements, including a number of different nootropics stacks.

How Does It Work?

Specific B vitamins are used as cofactors for the synthesis of adrenaline during your body’s stress response. Vitamins like B6 can help to reduce feelings of nervousness and uneasiness but only in combination with other substances.

They’re used to synthesize neurotransmitters, such as serotonin and dopamine as well. Researchers have found them helpful in lowering homocysteine in older populations -- homocysteine can negatively impact cognition in elderly folks.

B vitamins are also used during glucose metabolism in the brain. The role they play in cognitive functioning is therefore critical, and a deficiency may affect your ability to effectively cope with stress.

Main Benefits

• Stress Relief
• Mood Stabilizer

Dosing Recommendations

Varies

• B Vitamins References
  1. Stough, C., Scholey, A., Lloyd, J., Spong, J., Myers, S., Downey, L.A. “The effect of 90 day administration of a high dose vitamin B‐complex on work stress” Human Psychopharmacology. 2011 Sept.
  2. Zhang, D., Ye, J., Mu, J. “Efficacy of Vitamin B Supplementation on Cognition in Elderly Patients With Cognitive-Related Diseases: A Systematic Review and Meta-Analysis” Journal of Geriatric Psychiatry and Neurology. 2016 Oct.
  3. Li, M., You, J., Wang, H., J, T., Wang, J., Meng, X., Tan, C., Wang, C., Tan, L. “Efficacy of Vitamins B Supplementation on Mild Cognitive Impairment and Alzheimer’s Disease: A Systematic Review and Meta-Analysis” Current Alzheimer Research. 2014 Nov.
  4. Hellman, H., Mooney, S. “Vitamin B6: A Molecule for Human Health?” Molecules. 201o Jan.

3. Bacopa Monnieri

Bacopa Monnieri is a perennial plant native to South and Southeast Asia. It is an adaptogen that helps to mitigate the effects of biological and physiological stress. Its mood and memory-enhancing properties have been known and written about for hundreds of years in India, where it has traditionally been used by religious followers for memorizing lengthy passages of text.

How Does It Work?

Bacopa Monnieri works by modulating neurotransmitters like acetylcholine and serotonin. Acetylcholine plays an important role in cognitive functions like working memory and information processing. Serotonin is a powerful brain chemical that helps to regulate your mood.  

Bacopa Monnieri also functions as an antioxidant, helping to prevent the build-up of toxic free-radicals in the brain.

Main Benefits

• Improves Cognition
• Stress Relief
• Antioxidant

Dosing Recommendations

300mg - 450mg daily

• Bacopa Monnieri References
  1. Stough, C., Downey, L.A., Lloyd, J., Silber, B., Redman, S., Hutchinson, C., Wesnes, K., Nathan, P.J. “Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial.” Phytotheraphy Research. 2008 Dec.
  2. Sathyanarayanan, V., Thomas, T., Einother, S.J., Joshi, M.K., Krishnamachari, S. “Brahmi for the better? New findings challenging cognition and anti-anxiety effects of Brahmi (Bacopa monniera) in healthy adults.” Psychopharmacology. 2013 May.
  3. Calabrese, C., Gregory, W.L., Leo, M., Kraemer, D., Bone, K., Oken, B. “Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial.” Journal of Alternative and Complimentary Medicine 2008 July.
  4. Stough, C., Lloyd, J., Clarke, J., Downey, L.A., Hutchinson, C.W., Rodgers, T., Nathan, P.J. “The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.” Psychopharmacology 2001 Aug.

4. Caffeine

Caffeine is the most popular nootropic substance in the world and its cognitive enhancing properties have been known since at least the 15th century -- some evidence even suggests its use goes back much further.  

It’s the psychoactive ingredient found in both coffee beans and tea leaves and is known the world over for its energy-boosting properties. In addition to being found in coffee and tea, it is also the central ingredient in many energy drinks and pre-workout supplements.

How Does It Work?

Caffeine works in a few different ways. First, it functions as an inhibitor, helping to block the action of the chemical messenger known as adenosine.Adenosine is a naturally occurring chemical found within the body; it's one of the main chemicals responsible for making you feel tired. Caffeine also modulates neurotransmitters in your brain like serotonin and epinephrine.

While it is well known for its mentally stimulating effects, more recent research suggests that its effects on things like alertness and cognition may not be as significant as once thought. Multiple studies in the realm of athletics, however, have found that it significantly improves reaction time and overall performance.     

Main Benefits

• Improves Reaction Time
• Brain Energy
• Improves Alertness

Dosing Recommendations

200mg per dose

• Caffeine References
  1. Childs, E., de Wit, H. “Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users.” Psychopharmacology. 2006 Mar.
  2. Barry, R.J., CLARKE, A.R., JOHNSTONE, S.J. “Caffeine and opening the eyes have additive effects on resting arousal measures.” Clinical Neurophysiology. 2011 Apr.
  3. Nehlig, A. “Therapeutic Opportunities for Caffeine in Alzheimer's Disease and Other Neurodegenerative Disorders” Journal of Alzheimer’s Disease 2010 Apr.
  4. Glade, M.J. “Caffeine — not just a stimulant” Nutrition 2010 Oct.

5. Choline

Choline is an essential nutrient produced in the body and found in a number of food sources ranging from eggs and dairy to beef and fish. It plays a vital role in your brain, helping to provide it with energy and maintain the critical structures it needs to function. Even so, many North Americans don’t get enough choline through their daily diets.  

It comes in multiple forms, including lecithin, citicoline, acetylcholine, and alpha GPC. It is the centerpiece of many different nootropic supplements and helps to increase multiple aspects of cognition including working memory and comprehension.  

How Does It Work?

Choline aids your brain in rebuilding and repairing neurons, helping to optimize the signaling process between them. It also helps to increase the production of adenosine triphosphate(ATP), which is your brain’s primary chemical fuel source.

Main Benefits

• Improved cognition
• Brain energy

Dosing Recommendations

250mg - 500mg daily

• Choline References
  1. Poly, C., Massaro, J.M., Seshadri, S., Wolf, P.A., Cho, E., Krall, E., Jacques, P.F., Au, R. “The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort” The American Journal of Clinical Nutrition. 2011 Dec.
  2. Arenth, P.A., Russell, K.C., Ricker, J.H., Zafonte, R.D. “CDP-Choline as a Biological Supplement During Neurorecovery: A Focused Review” Supplement. 2011 June.
  3. McGlade, E. Locatelli, A., Hardy, J., Kamiya, T., Morita, M., Morishita, K., Sugimura, Y., Yurgelun-Todd, D. “Improved Attentional Performance Following Citicoline Administration in Healthy Adult Women” Food and Nutrition Science. 2012 June.
  4. Alvarez, X.A., Laredo, M., Corzo, D., Fernandez-Novoa, L., Mouzo, R., Perea, J.E., Daniele, D., Casabelos, R. “Citicoline improves memory performance in elderly subjects.” Methods and Findings in Experimental and Clinical Pharmacology. 1997 Apr.
  5. Spiers, P.A., Myers, D., Hochanadel, G.S., Lieberman, H.R., Wurtman, R.J. “Citicoline improves verbal memory in aging.” Archives of Neurology. 1996 May.

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6. Creatine

Creatine is an amino acid and non-essential nutrient produced in relatively low quantities within your body. It is also a common ingredient found in a variety of different dietary supplements.

Creatine is considered a nootropic substance due to its enhancing effects on mental energy and concentration and has been popular in the world of sports and fitness for years, although not necessarily as a smart drug.  

How Does It Work?

One of its primary roles is to aid in the synthesis and resynthesis of ATP in your brain cells. In addition to being your brain’s primary fuel source, ATP also plays an important part in the production of neurotransmitters.

Creatine may also function as a neuroprotectant, helping the brain to recover from concussions and even possibly reduce the effects of neurodegenerative diseases.  

It’s important to point out, however, that studies on the efficacy of creatine are mixed. It has been found effective in improving cognition in elderly populations; however, its efficacy in young, healthy adults has yet to be clearly demonstrated.

Main Benefits

• Brain Energy
• Improves Cognition (only in elderly adults)
• Neuroprotectant

Dosing Recommendations

5 grams daily

• Creatine References
  1. McMorris, T., Mielcarz, G., Harris, R.C., Swain, J.P., Howard, A. “Creatine supplementation and cognitive performance in elderly individuals.” Neuropsychology Development and Cognition. 2007 Sep.
  2. Rawson, E.S., Lieberman, H.R., Walsh, T.M., Zuber, S.M., Harthman, J.M., Matthews, T.C. “Creatine supplementation does not improve cognitive function in young adults.” Physiology and Behavior. 2008 Sep.
  3. Beal, M.F. “Neuroprotective effects of creatine” Amino Acids. 2011 May.
  4. Dean, P.J., Arikan, G., Opitz, B., Sterr, A. “Potential for use of creatine supplementation following mild traumatic brain injury” Concussion. 2017 Mar.
  5. Smith, R.N., Agharkar, A.S., Gonzales, E.B. “A review of creatine supplementation in age-related diseases: more than a supplement for athletes” F1000 Research. 2014 Sep.

7. GABA

GABA is an amino acid and neurotransmitter that primarily functions as an inhibitor. More specifically, it helps to block glutamate, which is an excitatory brain chemical that can induce feelings of nervousness and uneasiness. While GABA does occur naturally in the body (albeit, in small amounts), it also comes in supplemental form as a natural nootropic.

How Does It Work?

In addition to blocking glutamate receptors in the brain, GABA may also modulate your brainwaves. Research suggests that GABA helps to increase alpha brainwaves which are believed to induce feelings of relaxation.  

There has been some question as to whether GABA crosses the blood-brain barrier. Studies are mixed but none have used human subjects and there is currently no real way of measuring this in humans. To date, most studies that had overwhelmingly positive findings on GABA supplementation appear to have conflicts of interest.

Main Benefits

• Stress Relief
• Improves Cognition

Dosing Recommendations

50mg - 800mg daily

• GABA References
  1. Boonstra, E., Kleijn, R., Colzato L., Alkemade, A., Fortsmann, B.U., Nieuwenhuis, S. “Neurotransmitters as food supplements: the effects of GABA on brain and behavior” Frontiers in Psychology. 2015 Oct.
  2. Boonstra, E., Kleijn, R., Colzato L., Alkemade, A., Fortsmann, B.U., Nieuwenhuis, S. “Relieving Occupational Fatigue by Consumption of a Beverage Containing γ-Amino Butyric Acid” Journal of Nutritional Science and Vitaminology. 2011 Apr.

8. Ginkgo Biloba

Ginkgo Biloba is an herbal extract that's derived from the ancient Maidenhair tree, which has been around for over 250 million years. It’s therapeutic properties have been known in Chinese medicine for thousands of years, where it has been used as everything from a cough suppressant to a brain booster.  It has also been extensively researched in modern times, with hundreds of studies published on its cognitive-enhancing effects.

How Does It Work?

Ginkgo works in a few different ways. First, it helps to increase cerebral blood circulation by increasing the flow of oxygen and glucose to the brain’s neurons. This helps to optimize mental functions like memory and cognition.  

It also contains, EGb 761, which is a multifunctional neuroprotective agent.  The protection is in part associated with the activation of the HO1/Nrf2 pathway.  More specifically it contributes to the upregulation of VEGF and downregulation of inflammatory mediators such as astrocytes and microglia.  

Main Benefits

• Improves Cognition
• Neuroprotectant
• Stress Relief

Dosing Recommendations

120mg - 240mg daily

Warning: Ginkgo has been found to interact with other medications, so consult with your physician before taking it. Most notably, it can increase bleeding when taken with anticoagulants like platelet inhibitors.

• Ginkgo References
  1. Mix, J.A., Crews, W.D. “An examination of the efficacy of Ginkgo biloba extract EGb761 on the neuropsychologic functioning of cognitively intact older adults.” Journal of Alternative and Complementary Medicine. 2000 June.
  2. Kaschel, R. “Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteers.” International Journal of Phytotherapy and Phytopharmacology. 2011 Nov.
  3. Kennedy, D.O., Haskell, C.F., Mauri, P.L., Scholey, A.B. “Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserine.” Human Psychopharmacology. 2007 Jun.

9. Ginseng

The term ginseng can technically refer to substances derived from the roots of several different closely related plants, all from the Panax genus -- Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are the most popular sources. It is one of the oldest and most well-researched nootropic substances in the world, having been in use for thousands of years. Ginseng has long been known for its cognitive and mood-enhancing effects and there have been numerous clinical studies on its efficacy.

How Does It Work?

As an adaptogen, ginseng blocks the production of excitatory chemicals in the brain, helping to alleviate feelings of stress. It also modulates neurotransmitters like serotonin and norepinephrine, which is believed to assist with cognitive functions like your working memory and memory recall.  

Main Benefits

• Stress and Relief
• Improves Memory
• Antioxidant

Dosing Recommendations

200mg - 400mg daily

• Giseng References
  1. Geng, J., Dong, J., Lee, M.S., Wu, T., Jiang, K., Wang, G., Zhou, A.L., Malouf, R. “Ginseng for cognition (review)” Cochrane Database of Systematic Reviews. 2010.
  2. Reay, J.L., Kennedy, D.O., Scholey, A.B. “Effects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained 'mentally demanding' tasks.” Journal of Psychopharmacology. 2006 Jan..
  3. Reay, J.L., Scholey, A.B., Kennedy, D.O. “Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults.” Human Psychopharmacology. 2010 Aug.
  4. Reay, J.L., Kennedy, D.O., Scholey, A.B. “Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity.” Journal of Psychopharmacology. 2005 Jul.

10. Huperzine-A

Huperzine-a is an alkaloid compound extracted from the Huperzia Serrata plant, which is native to China. In addition to being a mainstay in traditional Chinese medicine, its cognitive-enhancing effects have also been investigated in contemporary western society, where researchers continue to investigate its effects on things like working memory and memory recall. Natural huperzine A is of limited supply, so it's mainly produced synthetically.  

How Does It Work?

Huperzine-A works by protecting your brain from glutamate-induced neurotoxicity, which researchers believe may explain why it helps to improve cognitive functioning in Alzheimer patients.

It is important to mention that most studies have been performed on individuals with serious cognitive impairments, not on those with normally functioning brains. However, huperzine-a is currently being investigated by the U.S. military as a cognitive enhancing substance. Their findings have yet to be published.

Main Benefits

• Improves Cognition (only in those with certain mental impairments)
• Antioxidant

Dosing Recommendations

50mcg - 200 mcg

• huperzine-a References
  1. Yang, G., Wang, Y., Tian, J., Liu, J. “Huperzine A for Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Randomized Clinical Trials” PloS One. 2013 Sep.
  2. Xing, S., Zhu, C., Zhang, R., An, L. “Huperzine A in the Treatment of Alzheimer's Disease and Vascular Dementia: A Meta-Analysis” Evidence-Based Complementary and Alternative Medicine. 2014 Feb.

11. L-Theanine

L-theanine is an amino acid that is most commonly found in tea leaves (it can also be found in certain types of fungi). It was first isolated from tea leaves in the late 1940s and its therapeutic effects have continued to be studied ever since. It is generally recognized as safe (GRAS) and is utilized as a mood stabilizer in a variety of different dietary supplements. On its own, it helps to produce a calm, relaxed state of mind but when paired with caffeine, it helps to further stimulate the central nervous system.  

How Does It Work?

L-theanine helps to increase the production of mood-stabilizing neurotransmitters such as dopamine, serotonin, and GABA. These brain chemicals have a calming effect on your state of mind.  

L-theanine is also believed to modulate your brain waves. In particular, it is thought to help increase alpha brain waves, which are believed to induce feelings of relaxation.

Main Benefits

• Mood Stabilizer
• Stress Relief
• Improves Reaction Time (when combined w/ caffeine)

Dosing Recommendations

100mg - 200mg daily

• l-theanine References
  1. Higashiyama, A., Htay, H., Ozeki, M., Juneja, M=L., Kapoor, M.P. “Effects of l-theanine on attention and reaction time response” Journal of Functional Foods. 2011 July.
  2. Einother, S., Martens, V., Rycroft, J.A., De Bruin, E.A. “l-Theanine and caffeine improve task switching but not intersensory attention or subjective alertness” Apetite. 2010 Apr.
  3. Lu, K., Gray, M.A., Oliver, C., Liley, David.T., Harrison, B.J., Bartholomeusz, C.F., Phan, K. L., Nathan, P.J. “The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans” Human Pschopharmacology. 2004.
  4. Kimura, K., Ozeki, M., Ohio, H. “L-Theanine reduces psychological and physiological stress responses.” Biological Psychology. 2006 Aug.