Today’s gamers are serious competitors.

Thanks to the rise of “eSports”—the term that describes the world of competitive, organized video gaming—many gamers now have widespread fan bases and compete in tournaments frequently watched live by millions of spectators.

These video game experts have become so popular, in fact, that they’re similar to NFL and NBA athletes, focused and intent on their championship goals. In 2018, the NBA held a draft for the launch of its new eSports league centered on the basketball-themed enterprise. They selected over 100 professional players with all the celebration normally given traditional court athletes.

Both professional and aspiring gamers look for every advantage when competing because today’s championship prizes are in the millions of dollars. Estimates are that eSports revenue will surpass $1 billion in 2019.

To get their best scores, competitors sometimes turn to potentially dangerous and illegal substances to give their brains the edge. Fortunately, there are safer, legal brain boosters available called “nootropics” that can help improve brain function without any dangerous side effects.

The Rise of Serious and Competitive Gaming

Back in October 1972, the first official video game competition took place at Stanford University. Gamers competed in a game called “Spacewar,” with the top prize being a year’s subscription to the Rolling Stone magazine.

A few years later, in 1980, the Space Invaders Championship took place. Over 10,000 gamers participated, and the event received widespread media attention. Nintendo contributed to the growth of competitive gaming when they held their world championship in 1990. They repeated the contest again in 1994, with their world finals taking place in San Diego, California.

The idea of competitive gaming really caught fire when the Internet made it possible for gamers to compete with other gamers around the world, paving the way for the first “eSports” leagues, which were founded in the late 1990s. These included the Cyberathlete Professional League (CPL), the Professional Gamers League, and Quakecon.

Soon more video game companies began sponsoring championships, and in 1997, the first Red Annihilation tournament, which attracted about 2,000 participants, took place. Spectators viewed the event in person and online, and it garnered widespread news coverage by the newspapers and television networks. The winner received a Ferrari, and the event was considered the world’s first “eSports” event.

In the 2000s, Internet cafes gave gamers a way to play multi-player video games on high-powered computers. The first World Cyber Games (WCG) were held in Seoul, South Korea that year, and the Electronics Sports World Cup (ESWG) followed in 2003 in Poitiers, France.

In 2006, FUN Technologies held a world championship in which they offered a $1 million grand prize. By 2010, the number of gaming tournaments had increased by 20-fold over the number in 2000.

In 2011, online platform “Twitch” gave eSports a wider audience, as they broadcast the competitions online, allowing anyone with an interest to get involved. Games like League of Legends and Defense of the Ancients 2 gained increased popularity as spectator sports, attracting millions of viewers.

In 2016, the League of Legends World Championships final enjoyed 43 million viewers, increasing to 60 million at the same event in 2017. In 2017, there were over 3,700 tournaments held, with the biggest prize being the $24.6 million first-place prize awarded at The International competition. And eSports show no signs of slowing down anytime soon.

Even high schools across the country are beginning to recognize gaming as an “electronic sport,” and are creating official, after-school leagues and organizing statewide tournaments.

In 2017, the International Olympic Committee acknowledged the increasing popularity of eSports, implying they may one day be allowed as an Olympic sport. Los Angeles, should they win the bid to host the summer Olympics in 2024, has promised to include eSports in the games.

eSports Leagues Ban So-Called “Smart Drugs”

Professional athletes are often caught using performance-enhancing drugs before a big game, and now the eSports industry is experiencing the same problem with “doping.”

While professional athletes have to keep their bodies in top shape to manage the stress of a big game, gamers have to sit and focus over an extended amount of time while maintaining fast reaction times and complex thinking capabilities. The games require intense levels of concentration and stamina, particularly during long, drawn-out matches.

Players need to quickly read their competitors’ moves and react with lightening-fast reflexes if they want to claim victory. Even a little fatigue or a moment’s lapse in attention can ruin a players’ ambitions in a second.

During high-stakes competitions when the slightest distraction or mistake can mean the difference between winning and losing, gamers can be tempted to reach for drugs to help them maintain that winning edge.

Rather than using steroids, though, or other muscle-pumping drugs, gamers turn to “neuroenhancement” options that give them a mental boost.

In 2015, a top Counter-Strike Global Offensive player admitted that he and his teammates had been taking the psychostimulant Adderall during professional tournaments, with other players anonymously suggesting that he was far from alone.

Adderall is one of several prescription medications given to individuals struggling with attention deficit hyperactivity disorder (ADHD) to help improve their ability to pay attention and focus. It contains a combination of amphetamine and dextroamphetamine and is classified as a central nervous system stimulant.

When taken by individuals who truly need it, Adderall and other similar medications can increase levels of neurotransmitters in the brain like dopamine and serotonin, helping students concentrate in the classroom and allowing adults to focus while at work.

When taken by otherwise healthy individuals, though, it’s unclear what the benefits may or may not be. Studies have been mixed, with some suggesting that the best these drugs can do is offer a placebo effect. That hasn’t stopped them from gaining popularity in the eSports world, however—as they have on college campuses—as helping users reduce fatigue and enhance reaction times.

Gamers believe, whether rightly or wrongly, that the drugs help them play longer, more consistently, and at a higher level, while promoting a state of calm during tournaments and giving them an advantage over their competition. Now that there are millions of dollars and careers at stake in the gaming industry, the pressure is on gamers to perform at their best.

Using these drugs without a prescription is illegal, but gamers can get them under the table from friends with prescriptions, or by faking symptoms with doctors. Using them to improve gaming performance has become much more difficult lately, however, as the industry is cracking down on the use of these drugs.

Gaming Industry Bans the Use of Smart Drugs

As gaming becomes big business, with large audiences drawing interested advertisers with millions of dollars to spend, the gaming leagues are following the path of the traditional sports leagues and banning so-called “doping” among their players.

The Electronic Sports League (ESL) announced their commitment to safeguarding the integrity of their competitions and eSports as a whole in 2015 by releasing a list of drugs banned from gaming. That list included cocaine, steroids, and Adderall, as well as other ADHD medications like Ritalin. (Those taking the drugs for medical reasons need proof from a physician.)

“To play a match, be it online or offline,” the ESL stated, “under the influence of any drugs, alcohol, or other performance enhancers is strictly prohibited, and may be punished with exclusion from the ESL one.”

The ESL also started random testing that year, targeting competitors with skin and saliva tests that could detect banned substances. These tests are performed at the ESL’s discretion at any time during their tournaments.

How well these tests will work to deter players from popping banned pills is uncertain at this point, but as gaming continues to grow into big business, it’s likely that restrictions will continue, with the overall message being that if you’re going to play competitively, you’d better do it cleanly, too.

What Gamers Need to Perform Optimally During a Competition

Follow a professional NFL athlete for a few weeks, and you’re likely to find out that his whole life is built around creating a body and mind fit for the field. These athletes not only train regularly at high levels, but they also tend to eat only the healthiest foods and take nutritional supplements meant to help their bodies recover and rebuild as needed.

Gamers now know that they need to do something similar to achieve optimal brain performance while playing. Whereas a football player may require more protein for muscle-building, fish oil for taking down swelling and inflammation, and probiotics for smooth digestion, a gamer is likely to think more about boosting the following brain functions when looking for helpful supplements:

• Working Memory: Studies show that gamers tend to perform better on tests measuring working memory. In one 2017 study, for example, researchers found that gaming was associated with improved working memory performance, with enhancements seen even at moderate levels of gaming activity. Gamers need working memory to help them retrace recent steps and master pattern recognition—two key elements in mastering a game.
• Mental Energy: Any fatigue can negatively affect cognitive function, quickly taking a gamer out of the game. Players need lasting energy to make it through tournaments while thinking sharply the whole time.
• Focus and Attention: Distraction is death to a gamer, yet paying attention for long periods of time isn’t easy, particularly during high-intensity play. The more the gamer is laser-focused on the game, however, the better he or she will perform.
• Creative Thinking: Today’s video games are more complex than they used to be and to win, gamers often have to find creative solutions that other gamers may not have tried. Solving the puzzle faster than your opponent can give you the winning edge.
• Strategic Thinking: As you play against an opponent, strategic thinking helps you pick up his quirks and gain vital information that can increase your odds of defeating him. This type of thinking involves learning, generating new insights, and strong decision-making.
• Stress Resistance: Any sort of competition is stressful, and gaming is no exception. Stress interferes with clear and logical thinking, so gamers search for ways to keep stress at bay during competitions.
• Good Mood and Motivation: Even the most professional gamer can have an “off” day or one that’s filled with anxiety. These sorts of emotions are detrimental to competition, so gamers look for ways to keep their moods steady and their motivation high.

Fortunately, there are safe alternatives to smart drugs that can help gamers improve all these facets of cognition.

Seven Best Nootropics to Boost Gaming Performance

Most natural nootropics are still allowed by the ESL, and can legally help gamers reach greater heights in their gaming scores. The following nootropics are clear for use under the World Anti-Doping Agency (WADA) standards, and are also healthier alternatives to illegal drugs and risky energy drinks.

1. N-Acetyl-L-Tyrosine (NALT)

This is a natural amino acid that helps increase levels of critical neurotransmitters in the brain, including dopamine, the “go-getter” brain chemical. Stress depletes dopamine, but NALT can help gamers stay highly motivated and driven even when under stress.

NALT can also help gamers avoid burnout during practice periods while sharpening thinking in busy environments that tend to be distracting. It supports focus and overall mood and enhances working memory and decision-making.

The recommended dosage is between 500 and 2,000 mg.

2. L-Theanine

Many gamers combine this natural amino acid with caffeine for optimal effects, as when taken together, the duo creates heightened energy and focus without the jitteriness that can come from excess caffeine alone. The jitters are the last thing gamers want when they need to keep their hands and fingers steady.

L-theanine helps also helps slow brain waves, counteracting stress and promoting a state of wakeful calm. It inhibits the release of too much glutamate, which can help reduce overstimulation. (Glutamate is an excitatory neurotransmitter. Too much of it can result in difficulty concentrating and mental exhaustion.)

In a 2008 study, researchers found that a combination of 50 mg caffeine and 100 mg L-theanine improved both speed and accuracy of performance on an attention-switching task, and reduced susceptibility to distraction.

3. Mucuna Pruriens

Also known as the “velvet bean” or “dopa bean,” this is a natural herbal supplement known as an “adaptogen,” or stress-relieving agent. It’s popular in Ayurvedic medicine where it’s been used for centuries to reduce stress and anxiety, improve focus, and elevate mood.

Mucuna pruriens is a legume that grows in the tropics and contains high levels of naturally occurring L-dopa, which is a precursor to dopamine. As noted, dopamine is a brain chemical that plays a large role in motivation, mood, and focus.

People with Parkinson’s disease are short on dopamine and are usually treated with synthetic forms of it, but some studies have indicated that mucuna may work even better because it has fewer side effects.

Mucuna also helps reduce stress, as shown in a 2010 study where 5 grams a day of mucuna puriens powder helped significantly reduce psychological stress. For gamers, the benefits are likely to include improved mood, increased focus and motivation, and reduced stress. Typical doses range from 200-500 mg with food.

4. Citicoline

This is a combination of choline and cytidine. Choline is needed for the production of the neurotransmitter acetylcholine, which is linked with memory and learning, and cytidine is a precursor to uridine, which is necessary for communication in the brain. The two together help increase motivation and sustain energy levels.

Acetylcholine also serves as a building block for lipid layers in brain cells, helping to boost overall brain health. With an adequate supply of uridine, the brain can optimize its ability to process, store, and recall strategic information.

In a 2009 study, researchers found that supplementation with uridine enhanced protein synthesis in such a way that it could be useful even for Alzheimer’s patients.

Typical doses range from 600 mg per day to 2000 mg, with higher levels usually reserved for those struggling with declining memory skills.

5. Bacopa Monnieri

This is another herb-based nootropic, also popular in Ayurvedic medicine. It has a number of compounds that can be beneficial for the brain, particularly in helping to boost focus and attention.

Studies on this herb have been so positive that some researchers have suggested it as a possible alternative therapy for those with ADHD. In 2014, scientists found that 225 mg/day over a period of six months helped reduce symptoms in children with ADHD, taming restlessness and improving attention problems.

Other studies show that Bacopa monnieri helps prevent anxiety, reduce stress, and enhance learning, memory, processing speed, and attention. The standard dose is 300 mg.

6. Ginseng

This is a natural herb cultivated in China for its health benefits. A slow-growing plant with fleshy, fork-shaped roots, it has a long stalk and green, oval-shaped leaves. Extracts from the root have been found in studies to help lower sugar and cholesterol levels, but also to reduce stress and promote relaxation.

In a 2010 study, researchers found that 100 mg of American ginseng significantly improved working memory performance, reaction time, and accuracy on cognitive tests. The herb has compounds called ginsenosides that increase protein synthesis and the activity of neurotransmitters in the brain, improving memory and enhancing quick thinking.

In a 2005 study, researchers also found that 200 mg of Panax ginseng significantly reduced mental fatigue through a battery of mental tests, and improved cognitive performance. The researchers concluded, “Overall, these data suggest that Panax ginseng can improve performance and subjective feelings of mental fatigue during sustained mental activity.”

A typical dose of ginseng ranges from 200-400 mg.

7. B Vitamins

B-complex vitamins—including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and the cobalamins (vitamin B12)—all contribute to the synthesis of the major neurotransmitters, help fuel the energy engines in brain cells, protect nerve cells, and reduce inflammation.

Any gamer is wise to make sure he or she is getting an adequate supply of B vitamins. They help support the action of the other supplements listed here, with research showing that when levels of these vitamins are low, brain function suffers.

In a 2014 study, researchers found that total B vitamin intake was associated with cognitive function, with lower levels connected with cases of dementia. In 2016, scientists stated that adequate levels of all B vitamins were essential for “optimal physiological and neurological functioning.”

Vitamin B6, in particular, helps to boost levels of serotonin and dopamine, but all of these are required if you want to keep your brain sharp. Look for a combined B complex supplement.

References

Basu, T. (2015, August 12). Here Are The Drugs You Can’t Use in Professional Gaming. Retrieved from http://time.com/3995194/esl-drug-ban-list/

Consolazio, D. (2018, October 8). The History Of Esports. Retrieved from https://www.hotspawn.com/the-history-of-esports/

Dave, U. P. (2014). An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Adv Mind Body Med., 28(2), 10-5. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24682000

Gaming, B. (2018, January 3). The History and Evolution of Esports. Retrieved from https://medium.com/@BountieGaming/the-history-and-evolution-of-esports-8ab6c1cf3257

Katzenschlager, R. (2004). Mucuna pruriens in Parkinson’s disease: a double blind clinical and pharmacological study. Journal of Neurology, Neurosurgery & Psychiatry, 75(12), 1672-1677. doi:10.1136/jnnp.2003.028761

Kennedy, D. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. doi:10.3390/nu8020068

Kim, H., Kim, G., Jang, W., Kim, S. Y., & Chang, N. (2014). Association between intake of B vitamins and cognitive function in elderly Koreans with cognitive impairment. Nutrition Journal, 13(1). doi:10.1186/1475-2891-13-118

Lapastora, C. (2018, November 30). Video gaming becomes official after-school league at US high schools. Retrieved from https://www.foxnews.com/tech/video-gaming-to-become-an-official-after-school-league-in-arizona

Moisala, M., Salmela, V., Hietajärvi, L., Carlson, S., Vuontela, V., Lonka, K., … Alho, K. (2017). Gaming is related to enhanced working memory performance and task-related cortical activity. Brain Research, 1655, 204-215. doi:10.1016/j.brainres.2016.10.027

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193-198. doi:10.1179/147683008×301513

Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2005). Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. Journal of Psychopharmacology, 19(4), 357-365. doi:10.1177/0269881105053286

Scholey, A., Ossoukhova, A., Owen, L., Ibarra, A., Pipingas, A., He, K., … Stough, C. (2010). Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo-controlled, crossover study. Psychopharmacology, 212(3), 345-356. doi:10.1007/s00213-010-1964-y

Shukla, K. K., Mahdi, A. A., Ahmad, M. K., Jaiswar, S. P., Shankwar, S. N., & Tiwari, S. C. (2010). Mucuna pruriens Reduces Stress and Improves the Quality of Semen in Infertile Men. Evidence-Based Complementary and Alternative Medicine, 7(1), 137-144. doi:10.1093/ecam/nem171

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Wurtman, R. J., Cansev, M., & Ulus, I. H. (2009). Synapse formation is enhanced by oral administration of uridine and DHA, the circulating precursors of brain phosphatides. The Journal of Nutrition, Health and Aging, 13(3), 189-197. doi:10.1007/s12603-009-0056-3

Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

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The American Institute of Stress reports that job stress is “far and away the major source of stress for American adults” and that it has “escalated progressively over the past few decades.”

A recent report from the National Institute for Occupational Safety and Health (NIOSH) shows that three-quarters of employees believe they have more on-the-job stress than they did a generation ago, while one-quarter of them view their jobs as the number one stressor in their lives.

Meanwhile, students are under similar pressures to succeed in school and in college. In 2013, the National College Health Assessment showed that almost half of college students said they felt overwhelming anxiety in the past year, with more than 30 percent of those seeking help for mental health issues reporting they had seriously considered suicide.

Students feel pressured to appear flawless not only in their schoolwork, but in athletics and social activities, too, and the stress can become overwhelming.

To cope with these stresses and to improve performance, many students and adults are turning to so-called “smart drugs” and nootropics to help boost cognitive performance and battle anxiety and fatigue.

These two types of cognitive boosters are not the same, however. One of them can even be dangerous.

The Rise of Cognitive Boosters

Over the past decade, the demand for agents that can help increase brainpower has skyrocketed. As the stressed population learns more about health and wellness in general, they have become increasingly educated about how to use various supplements to support their efforts to keep up.

In 2017, market research firm “Research & Markets” reported that the brain health supplement market, which was valued at $2.3 billion in the U.S. in 2015, would reach $11.6 billion by 2024, expanding by 19.6 percent.

“Increasing awareness among college students, scientists, entrepreneurs and investment bankers are opting for memory enhancers to sharpen their minds to gain an edge on the competition,” they stated in a press release.

They went on to acknowledge a strong desire among the adult population to enhance brain function, boost mood, improve attention and focus, reduce anxiety and depression, and speed up sleep recovery.

In 2019, Zion Market Research published a report estimating a 15.7 percent increase in the demand for nootropics—another name for brain boosters—between 2018 and 2024. The firm noted in their press release that “nootropics are also known as cognitive enhancers or smart drugs,” and that these included supplements, drugs, and other related substances that could enhance cognitive function.

Nootropics and smart drugs are actually different things, but it’s common for them to be lumped together in this way, particularly when individuals and organizations are speaking of the increased demand for brain-boosting agents.

But it’s important for individuals considering adding these to their daily supplement regime to understand the difference.

What’s the Difference Between Smart Drugs and Nootropics?

The term “smart drugs” may be used to describe any type of cognitive enhancer, but the definition for “nootropics” is actually more restrictive:

• Smart Drugs: This term typically refers to prescription medications designed to treat some kind of mental or cognitive disorder. They may be taken “off label” to help boost cognitive function. The practice is illegal but common, particularly at universities and in high-stress job positions.
• Nootropics: Non-prescription medications and supplements that enhance cognitive function while contributing to brain health in some way. Nootropics must be non-toxic.

Both of these enhance—or are believed to enhance—cognitive performance. But nootropics must meet a certain set of criteria, which includes the following:

1. Enhances brain health.
2. Protects the brain against harmful substances.
3. Is non-toxic and has no harmful side effects.

It’s this third criterion that may provide the greatest point of difference between smart drugs and nootropics. Nootropics cannot create harmful side effects, but most smart drugs do have the potential to cause harm.

The Danger with Smart Drugs

Smart drugs, when used as they’re designed, can help people with cognitive disorders to function better in society. But when taken by healthy people to enhance cognitive function, they can cause uncomfortable and sometimes serious side effects.

Below are some of the most common smart drugs used by college students, competitive gamers, and high-achieving adults today:

ADHD Drugs

These are medications that are prescribed to treat attention deficit hyperactivity disorder (ADHD). They are stimulant drugs that work by increasing levels of dopamine and norepinephrine in the brain, and by blocking or slowing how much they are reabsorbed back into the neurons.

Dopamine is a neurotransmitter associated with motivation, memory, and attention, as well as pleasurable reward. Norepinephrine is linked with arousal and attentiveness. Together, these neurotransmitters help relieve symptoms of ADHD, improving focus and attention, increasing fine and gross motor control, and supporting impulse control.

Scientists have found that individuals with ADHD are more likely to be low in dopamine and other important neurotransmitters. Researchers theorize that certain individuals with ADHD may have higher concentrations of proteins called dopamine transporters that temporarily prevent dopamine from getting where it needs to be. This lessens the effects of this neurotransmitter.

This is likely one of the reasons why ADHD medications work for those with ADHD. But how do they act in healthy people?

Those who use these drugs for a brain boost say that they help them study longer, focus better, ward off fatigue, and avoid distractions. But these medications can cause significant side effects, including:

• Headaches
• Anxiety
• Restlessness
• Chest pain
• Hallucinations
• Palpitations
• Increased blood pressure
• Faster heart rate

Long-term use of these drugs is also associated with other side effects, including fatigue, inability to concentrate, depression, sleeping problems, lack of motivation, mood swings, and irritability.

The most concerning side effect of stimulant drugs, however, is their potential to lead to addiction. Because they spike dopamine levels—and dopamine is a “feel good” chemical—individuals may be tempted to use more and more of them, and to take higher and higher doses. Both cocaine and methamphetamine affect the brain in the same way, although at a much greater extent.

ADHD medication Adderall, for example, is an amphetamine and is identified as a Schedule II controlled substance under the Controlled Substance Act. That means it runs a high risk of abuse and dependence. In a 2015 Johns Hopkins study, researchers found that abuse and emergency room visits associated with Adderall have risen dramatically in young adults (ages 18 to 25).

“Many of these college students think stimulants like Adderall are harmless and safe,” said study co-author Ramin Mojtabai. “But there can be serious health risks and they need to be more aware.”

Misuse of stimulants like these medications is associated with dangerous outcomes like psychosis, heart attack, and even sudden death.

ADHD drugs include Adderall, Ritalin, Dexedrine, and Concerta.

Narcolepsy Drugs

These are stimulant drugs meant to treat narcolepsy, which is a sleep disorder that leads to overwhelming daytime drowsiness and sudden attacks of sleep. The medications help stimulate the central nervous system to make it easier for these individuals to stay awake.

Narcolepsy drugs have become popular among students and adult high-achievers because these individuals often suffer from sleep deprivation. Because they feel they need to work long hours or study all night long, they reach for something to help them avoid feeling sleepy.

Modafinil is the most popular of these, as it is believed to provide other cognitive benefits in addition to wakefulness. In 2015, researchers at Harvard and Oxford universities found that the drug could improve decision-making, problem-solving, and perhaps even encourage creative thinking. They also noted that it seemed safe to take in the short-term, but that long-term risks were unknown.

An earlier study, however, noted that modafinil had the potential to become addictive. Researchers took brain images of men before and after taking the drug and found that modafinil boosted levels of dopamine in a certain area of the brain that is also affected by abusive agents like nicotine and heroin.

The risk of addiction with modafinil may be small, as it is not as powerful a stimulant as ADHD drugs, but dependence can occur. Other similar drugs include adrafinil and armodafinil. The drug can also create side effects similar to Ritalin and other drugs, including:

• Anxiety
• Headaches
• Dizziness
• Sleep problems
• Nausea and vomiting
• Diarrhea
• Rebound fatigue
• Depression

There is also some question as to how modafinil may affect regular sleep patterns. Some research suggests that prolonged use could have a damaging effect on sleep, disrupting the ability of the body to regulate how much sleep it gets, so it never feels adequately refreshed. Long-term use could also damage memory.

How Genuine Nootropics Differ from Smart Drugs

The biggest difference between nootropics and smart drugs is that nootropics do not have the same potential for dangerous side effects as smart drugs do. In fact, to be considered a “nootropic,” a supplement has to benefit the brain without creating serious side effects. Most importantly, these substances have not been found to be addictive.

A “nootropic,” a term originally created by Romanian psychologist and chemist Corneliu E. Giurgea, was defined as a cognitive enhancer that improves the health of the brain without doing any harm. Giurgea also stipulated that a nootropic should not be psychoactive, and should not create feelings of being high or sedated.

Nootropics also don’t require a prescription to purchase. Though you can get some smart drugs at unregulated websites online, they are supposed to be purchased only via a prescription, while nootropics are treated more like dietary supplements and are available without a prescription. Smart drugs have also been banned from eSports and on many universities, while nootropics remain legal for use in these and other settings.

Nootropics include vitamins, herbs, other supplements, and natural or synthetic compounds that help increase and/or protect cognition in some way. Instead of being designed to treat a mental disorder, as smart drugs are, nootropics help support peak cognitive function, protect against long-term health risks to the brain, and provide a daily dose in brainpower.

There are six basic types of true nootropics.

1. Racetams

These are synthetic nootropics that work by stimulating receptors for the neurotransmitter acetylcholine (ACh). This neurochemical sends signals in the brain that are involved in memory, attention, logical thinking, and other vital cognitive functions.

The first racetam ever created was piracetam, sometimes called the “original smart pill.” Giurgea developed it in the 1960s when he was looking for a drug that would help induce relaxation. While researching that drug, he found that it delivered unexpected benefits, like boosting memory and enhancing learning capacity.

The Belgium company that Giurgea worked for later released the drug onto the market, and numerous studies since then have shown that it can improve memory, focus, and learning while protecting brain cells from degeneration and increasing rates of growth.

Today, there are a number of racetams available as nootropics, including pramiracetam, oxiracetam, and aniracetam. All have a similar chemical structure but with slight structural differences.

2. Cholines

This is a natural nutrient in the body related to B vitamins that’s vital to proper brain function, particularly in supporting healthy cell structure and synthesizing neurotransmitters. It’s found in a wide variety of foods, with egg yolks being the most concentrated source in the American diet.

According to a 2009 study, mean choline intakes for older children, men, women, and pregnant women “are far below the Adequate Intake established by the IOM [Institute of Medicine].”

Choline nootropics help boost levels of choline and its derivative, acetylcholine, in the body and brain. They are associated with helping to increase energy levels, enhancing memory, and improving focus and alertness.

It’s frequently recommended that cholines be taken with racetams, as without enough choline in the brain, the acetylcholine produced by the racetams won’t be processed. Choline helps increase the availability of acetylcholine.

Examples of this type of nootropic include Citicoline, Centrophenoxine, and Alpha GPC.

3. Peptides

These are protein-like molecules that brain neurons use to communicate with each other. In other words, they act like neurotransmitters in the brain. Some have been linked with improving cognitive function. In a 2018 study, for example, researchers identified three peptides that improved synaptic function, enhanced learning, and boosted memory in study subjects.

There are different peptide nootropics on the market, but one called “Noopept” is the most popular as it’s considered the top performing option. It’s highly bioavailable and can cross the blood-brain barrier to directly affect cognitive function.

Noopept works by stimulating receptors in the brain that encourage the release of glutamate (another neurotransmitter) while modulating the transmission of acetylcholine. It also increases nerve growth factor levels, which helps protect the health of the nerve cells.

Noocept is linked with enhancing memory, energy, alertness, logical thinking, and motivation. There has also been some research suggesting that it may help reduce symptoms of Alzheimer’s disease.

4. Vitamin B Derivatives

B vitamins are critical for proper brain function. Some nootropics mimic the effect of B vitamins and are popular for reducing fatigue and boosting energy.

Sulbutiamine is the most popular of these and is a derivative of vitamin B1 (thiamine). A synthetic, more concentrated form of thiamine, it’s used to promote enhanced concentration, memory, and cognition, and has also been reported to help encourage positive mood and motivation.

Deficiencies in vitamin B1 have been linked with poor short-term memory, irritability, and short attention span. Sulbutiamine is often described as comparable with caffeine, in helping users to “wake up” and pay attention, without the jittery side effects.

5. AMPAkines

This is the most recent class of nootropics. They modulate the activity of AMPA receptors (alpha-amino-3-hydroxy-5-methylisoxazole-4-propionic acid) in the hippocampus, which is responsible for memory and pattern recognition.

These receptors enable rapid excitatory transmissions from one neuron to another, helping to improve communication in the brain that is facilitated by the neurotransmitter glutamate.

Studies on AMPAkines show that they help enhance memory and learning, increase alertness, and heighten attention span. The racetams are considered weak AMPAkines, while this group—which includes Sunifram and Unifram—are believed to be stronger.

6. Plant-Based

Also called “natural” nootropics, these are substances that are naturally occurring or plant-based supplements that have been found to benefit cognitive function. Many of these have been used for hundreds or even thousands of years to help protect the brain and improve thinking, and they often create other health benefits as well.

These are popular with individuals who prefer natural substances and who are used to using them for other purposes, such as to improve digestion or reduce inflammation. Examples include ginseng, ginkgo biloba, Bacopa monnieri, ashwagandha, L-theanine, Rhodiola rosea, curcumin, and more. Even caffeine is considered a natural nootropic because of its effect on mental alertness and energy.

Make Well-Informed Choices for Your Brain

When making choices on your personal health and well being, it’s important to be well informed of the possible side effects associated with any drug or supplement. It’s best to avoid smart drugs and choose nootropics instead. They are safer to use and can provide the same—and often even better—mental benefits.

References

American Institute of Stress. (2011, August 29). Workplace Stress. Retrieved from https://www.stress.org/workplace-stress

APA. (2014, September). Students under pressure. Retrieved from https://www.apa.org/monitor/2014/09/cover-pressure

Asua, D., Bougamra, G., Calleja-Felipe, M., Morales, M., & Knafo, S. (2018). Peptides Acting as Cognitive Enhancers. Neuroscience, 370, 81-87. doi:10.1016/j.neuroscience.2017.10.002

Attitudes in the American Workplace VII. (2001). Retrieved from https://www.stress.org/wp-content/uploads/2011/08/2001Attitude-in-the-Workplace-Harris.pdf

Bethune, S. (2014, April). Teen stress rivals that of adults. Retrieved from https://www.apa.org/monitor/2014/04/teen-stress

Cox, D. (2017, February 22). Is modafinil safe in the long term? Retrieved from https://www.theguardian.com/education/mortarboard/2013/may/31/is-modafinil-safe-in-long-term

Johns Hopkins University. (2016, February 16). Adderall abuse on the rise among young adults, Johns Hopkins study suggests. Retrieved from https://hub.jhu.edu/2016/02/16/adderall-abuse-rising-young-adults/

Lakhan, S. E., & Kirchgessner, A. (2012). Prescription stimulants in individuals with and without attention deficit hyperactivity disorder: misuse, cognitive impact, and adverse effects. Brain and Behavior, 2(5), 661-677. doi:10.1002/brb3.78

Leonard, N. R., Gwadz, M. V., Ritchie, A., Linick, J. L., Cleland, C. M., Elliott, L., & Grethel, M. (2015). A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools. Frontiers in Psychology, 6. doi:10.3389/fpsyg.2015.01028

NIOSH. (2018, October 22). STRESS…At Work. Retrieved from https://www.cdc.gov/niosh/docs/99-101/#What%20Workers%20Say%20About%20Stress%20on%20the%20Job

Research and Markets. (2017, September 12). Global $11.6 Billion Brain Health Supplements Market to 2024. Retrieved from https://www.prnewswire.com/news-releases/global-116-billion-brain-health-supplements-market-to-2024-300517802.html

Thomson, H. (2017, November 29). Narcolepsy medication modafinil is world’s first safe ‘smart drug’. Retrieved from https://www.theguardian.com/science/2015/aug/20/narcolepsy-medication-modafinil-worlds-first-safe-smart-drug

Volkow, N. D. (2009). Effects of modafinil on dopamine and dopamine transporters in the male human brain: clinical implications. JAMA, 301(11), 1148-54. doi: 10.1001/jama.2009.351

Volkow, N. D., Wang, G., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., … Swanson, J. M. (2009). Evaluating Dopamine Reward Pathway in ADHD. JAMA, 302(10), 1084. doi:10.1001/jama.2009.1308

Zeisel, S. T., & Da Costa, K. A. (2009). Choline: An Essential Nutrient for Public Health. Nutr Rev, 67(11), 615–623. doi:10.1111/j.1753-4887.2009.00246.x

Zion Market Research. (2019, January 11). Global Nootropics Market Will Reach USD 5,959 Million By 2024: Zion Market Research. Retrieved from https://www.globenewswire.com/news-release/2019/01/11/1690384/0/en/Global-Nootropics-Market-Will-Reach-USD-5-959-Million-By-2024-Zion-Market-Research.html

Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

The post Smart Drugs vs. Nootropics: What You Need to Know appeared first on Nootropics Resources.

Ask any student these days. There’s the struggle to discover one’s identity and career, the late nights staying up studying for finals, and the high expectations for success, whether from parents, peers, or the students themselves.

Above all is the fear of failure and humiliation. According to the Addiction Center, academic pressure to succeed is the most common reason college students give for using stimulants like Adderall, Ritalin, Dexedrine, and Concerta.

The students think they’re taking harmless substances that will help them study, but research shows that these stimulants can cause dangerous side effects, including anxiety, hallucinations, depression, and even high blood pressure. When combined with alcohol, which is common on college campuses, the effects can be even worse.

About one-third of college students have used these stimulants, with recent research showing that they’re widely available on college campuses for nonmedical use. Even high school students are now using “study drugs” to enhance academic performance.

Unfortunately, most students are unaware of the potentially serious side effects, with drug misuse recently linked to sudden death and damaging cardiovascular events.

Students have to find a way to cope with the pressure, but there are healthier and safer alternatives when it comes to improving focus and concentration. Those looking for a brain boost when studying should consider nootropics—supplements that help improve brain function without the damaging side effects of stimulant drugs.

Studying Stress is Real for High School and College Students

The American Addiction Centers (AAC) conducted a survey and found that 45 percent of college students reported high levels of stress—and that included only those who sought help from school counselors. Between 2010 and 2015, college campuses saw a 30 percent increase in students seeking counseling help, while enrollment increased by only 5 percent.

There are a number of different ways to cope with stress, but one of the most popular on college campuses is to use so-called “study drugs.”

AAC surveyed 980 current students and students graduating within the past five years and found that over 88 percent found school life to be stressful, with exams being the biggest source of stress, and 98 percent reported that the stress affected their mental health. Only 14 percent sought therapy for help.

Sixty percent used alcohol as a coping mechanism, while 26 percent admitted to having tried study drugs like Adderall, Ritalin, Vyvanse, and Focalin—all drugs prescribed to treat attention deficit hyperactivity disorder (ADHD). When considering sororities only, that percentage increased to 55 percent of students, and to 43 percent of students in fraternities.

New York Times reports that pressure over grades and competition for college admissions at high schools across the country is encouraging high school students, too, to turn to “good grade pills” for help. Students get them from their friends, buy them from student dealers, or fake symptoms to get prescriptions from doctors.

In an informal survey of recent high school graduates conducted by MinnPost, 22 percent of respondents admitted to taking these drugs without a prescription while in high school. About 54 percent knew of at least one person who had, and 89 percent acknowledged a portion of their classmates were using the drugs illegally.

Some of the most common drugs that students use in this manner include:

• Adderall: This is an amphetamine that stimulates the production of neurotransmitters like dopamine, which can affect mood and alertness. It’s prescribed to treat ADHD.
• Dexadrine: This is also an amphetamine that increases levels of neurotransmitters like dopamine, serotonin, and norepinephrine.
• Focalin: Another drug similar to Adderall.
• Ritalin: This is a central nervous system stimulant that is used to treat ADHD and narcolepsy. It acts as a short-term, immediate-release stimulant, increasing both dopamine and norepinephrine levels. It affects mainly the prefrontal cortex, which is responsible for impulse control, problem-solving and planning.
• Concerta: This contains the same active ingredient as Ritalin (methylphenidate), but is a long-acting drug, increasing dopamine levels steadily rather than immediately, as Ritalin does. It’s also used to treat ADHD and narcolepsy.
• Vynanse: This is another central nervous system stimulant used to treat ADHD in children and adults, and moderate-to-severe binge eating disorder in adults. The active ingredient is lisdexamfetamine dimesylate.
• Modafinil: This is a “eugeroic,” a class of drugs that promote wakefulness and alertness. It’s prescribed to treat narcolepsy and shift work sleep disorder, as well as excessive daytime sleepiness associated with obstructive sleep apnea.

Because of misinformation on the Internet and throughout college campuses, students believe stimulants like these help increase concentration and stamina so they can successfully cram for their exams.

The drugs help them focus longer without succumbing to distraction, students say, allowing them to achieve the grades they want. Many use the drugs to pull all-nighters, saying they lack the time needed to study normally, and then use them again to stay awake during the actual exams. Once they’ve turned in their tests, they often celebrate with alcohol, combining the two substances in their systems.

To say that this practice is dangerous would be an understatement.

Study Drugs Come with Dangerous Side Effects

Most students believe that using study drugs will not harm them. They’re not using them to get high, they reason, but to boost their efforts to excel. Besides, they’re prescribed for those with ADHD and other similar conditions, so what harm could they cause?

It’s true that for individuals with ADHD—who often have a deficiency in certain neurotransmitters in the brain—these medications can improve focus and attention. For those who really need them, they can be a helpful treatment that allows students to perform their best in the classroom.

When the medications are used in healthy students, though, they can create dangerous side effects.

All of these drugs contain stimulants that are qualified as highly addictive, particularly at high doses. Students take them to get better grades, but can then become addicted because the drugs produce feelings of confidence, euphoria, and suppressed appetite.

Studies have shown that overuse of the drugs, such as that which occurs in those who become dependent on them, can cause sudden death, toxic psychosis, anxiety, sleep disturbances, stroke, seizures, and heart problems. They have also been shown to induce states of psychosis, paranoia, anxiety, and depression in some people.

Mixing smart drugs with alcohol can affect the brain in such a way that students can no longer tell when they’ve reached their drinking limit. They often drink more as a result, putting themselves at a higher risk for alcohol poisoning, injury, assault, and death.

According to one study review, the increased use of these non-prescribed drugs on college campuses have occurred alongside a similar increase in related suicides, emergency room visits, and dangerous overdoses by students in universities across the country. The Addiction Center notes that the majority of emergency room visits involving Adderall—incidences of which nearly tripled between 2005 and 2010—also involved alcohol.

The problem has become so serious that some universities have banned the use of study drugs, or banned college clinicians from diagnosing ADHD or prescribing related medications. Others have required students to sign contracts stating that they would not share their medications, but that sharing still occurs on a regular basis.

Of course, using or buying these medications without a prescription is illegal.

Students Sharing and Selling Dangerous Study Drugs to Other Students

From fall 2005 through fall 2006, scientists studied over 1,800 undergraduates at a large, public, southeastern research university in the United States. Of the study participants, 34 percent reported the illegal use of ADHD stimulants. Most used them to help them cope with academic stress, and said they helped them reduce fatigue and increase cognition and memory.

Furthermore, most said it was easy to get hold of these drugs.

About 2.5 million Americans are prescribed prescription stimulants like Adderall and Ritalin to treat ADHD. According to a 2005 study of more than 10,000 college students from across the country, about half of those taking drugs for ADHD were asked to sell their medication to peers and friends. Almost every student abusing the drugs got them from friends or classmates with ADHD.

In a 2016 national survey conducted by the Substance Abuse and Mental Health Services Administration, results showed that about two-thirds of young adults got their Adderall and other stimulates from their friends, roommates, and family members with prescriptions.

This is a dangerous trend not only for the students abusing the drugs, but for those who are selling or giving them away. Individuals with ADHD need their medications to perform optimally and may be hurting themselves by sharing them. On campuses where the drugs have been banned, students sharing or selling them can face fines and possible suspension or expulsion.

It’s also a federal crime to distribute stimulants without a license to prescribe, which means students could face legal ramifications if caught.

A Safer Alternative—Nootropics for Studying

Considering all these dangers, students are wise to avoid taking these stimulant drugs. Fortunately, there are safer alternatives called “nootropics.” These are brain-boosting supplements that can help safely increase a student’s ability to focus and pay attention without dangerous side effects.

The term “nootropics” comes from the Greek nous, which means “mind,” and trepein, which means “to bend.” A Romanian doctor named Dr. Corneliu Giurgea was the first to coin the term, after discovering the drug he was working on for treating motion sickness also helped improve memory.

Giurgea came up with a set of criteria that a substance must meet to classify as a nootropic. These included:

• it must enhance brain function in some way—often by protecting brain cells, encouraging cell-to-cell communication, and increasing resistance to stress
• it must not create the usual side effects of psychotropic drugs like lithium or antidepressants

Today, nootropics can be either medications or natural supplements that help boost brainpower. Below are seven of the most effective for improving study time.

1. Bacopa Monnieri

This is an herb that is popular in Ayurvedic medicine. Also called “moneywort” or “Brahmi,” it’s been used in India for hundreds of years for a variety of purposes, including to help reduce epileptic seizures. The plant itself has succulent oblong leaves and white or purple flowers.

Modern-day research has discovered that the powerful compounds in this herb may provide a number of health benefits, including lowering blood pressure, boosting antioxidant protection, and reducing the risk of cancer.

Where this herb really shines, though, is in its positive effects on the brain. Like study drugs, it has shown to be helpful in those suffering from ADHD.

In one 2014 study, scientists found that 225 mg/day over a period of six months helped reduce symptoms in children with ADHD. More specifically, it reduced restlessness by 93 percent, self-control by 89 percent, attention problems by 85 percent.

Even better, the herb was well tolerated by all the children, with no recorded side effects.

Other studies show that Bacopa monnieri can help prevent anxiety and stress and enhance brain function, improving learning, memory, processing speed, and attention.

2. L-Theanine

This is a natural amino acid that can help reduce overstimulation and encourage a sense of calm. On its own, it affects brain waves in such a way that it helps promote “wakeful relaxation,” which can make it easier for you to focus while studying or taking an exam.

Combining L-theanine with caffeine can be an effective way to get that caffeine boost without the accompanying jitteriness. In one study, individuals who took both 50 mg of caffeine and 100 mg of L-theanine experienced greater improvements in memory than those who took the caffeine alone. Both groups experienced improvements in energy, processing speed, and accuracy.

“These results replicate previous evidence which suggests that L-theanine and caffeine in combination are beneficial for improving performance on cognitively demanding tasks,” the researchers wrote.

3. Citicoline

Also called CTP Choline, this is a supplement combining:

• Choline—a natural compound in the body that helps brain cells produce acetylcholine, a neurotransmitter responsible for mental focus and learning
• Cytidine—a precursor for uridine, which is like a “brain vitamin” necessary for communication in the brain

Together, this duo can help boost levels of neurotransmitters like dopamine, increasing motivation and cell-to-cell communication and sustaining energy levels. By raising levels of acetylcholine, citicoline supports the brain’s process of turning short-term memories into long-term ones.

This nootropic can also enhance glucose metabolism and increase blood flow to the brain, helping the brain to function optimally.

4. Lion’s Mane

This is a type of mushroom (Hericium erinaceus)—also called yamabushitake—that can be eaten or taken as a supplement. It’s white and globe-shaped, with long shaggy spines; thus, the name.

The mushroom has been linked with a number of health benefits, including boosting the immune system, reducing inflammation, and providing antioxidant protection.

Lion’s mane can also boost cognitive health. In fact, it’s so powerful scientists have suggested that it may have potential for treating mental declines caused by Parkinson’s and Alzheimer’s disease.

In one 2009 study, researchers tested lion’s mane on those with mild cognitive impairment and found that it increased scores on a scientific cognitive function scale. In addition, the improvements increased the longer the subjects took the supplement.

Other studies have indicated that lion’s mane extract can help improve the functioning of the hippocampus, which is responsible for processing memories and emotional responses. And if you’re stressed out about your exams, this may be the right choice for you because it has natural anti-anxiety effects.

In a 2010 study, those taking lion’s mane experienced reduced symptoms of both anxiety and depression when compared to those taking a placebo.

5. Ashwagandha

This is an herb that helps the body better cope with periods of stress. Also popular in Ayurvedic medicine, it’s been used for thousands of years as a general body tonic and to help people feel strong and avoid illness.

Today, we know that Ashwagandha has a number of potential health benefits, and one of those is to ease stress and improve concentration. Several studies have shown that it can reduce cortisol levels. Cortisol is a so-called “stress hormone” that is released during times of stress, and can cause inflammation in cases of chronic stress.

A grounding herb, this nootropic can help you deal with the stress of exam time, encouraging a calm, stable mood while also helping you to get the sleep you need. In one 2012 study, researchers found that those suffering from chronic stress who took an Ashwagandha supplement experienced a 69 percent average reduction in anxiety and insomnia when compared to those taking a placebo.

6. Alpha-GPC

Alpha-glycerylphosphorycholine—Alpha-GPC—is a natural compound present in the body that can help boost levels of acetylcholine in the brain, boosting memory and recall and increasing brain activity.

This nootropic is considered especially effective for boosting memory and attention and can be used with other nootropics for optimal results. Some students combine this nootropic with caffeine, as well, to improve mental performance.

In a 2011 study, researchers found that higher choline intake—and alpha-GPC boosts choline—was linked with improved cognitive function, particularly with increased verbal memory, visual memory, and verbal learning.

7. Oxiracetam

This is a synthetic medication that acts as a mild stimulant to help boost memory, learning capacity, attention, and alertness. It was developed in the 1970s and is available today without a prescription as a supplemental nootropic.

The medication seems to work by stimulating certain neurotransmitter sites in the brain, and by modulating the production and release of those neurotransmitters, particularly acetylcholine and glutamate. Both of these are important for learning and memory, as well as overall cognition.

Oxiracetam can also enhance communication between nerve cells in the hippocampus, which is the part of the brain that regulates emotion and memory. And though it is a mild stimulant, it lacks the classic side effects of smart drugs, and is not associated with sleeplessness, jitteriness, or nervousness.

References

Abelman, D. D. (2017). Mitigating risks of students use of study drugs through understanding motivations for use and applying harm reduction theory: a literature review. Harm Reduction Journal, 14(1). doi:10.1186/s12954-017-0194-6

The Addiction Center. (n.d.). Stimulant and Study Aid Abuse – Adderall and Concerta Abuse. Retrieved from https://www.addictioncenter.com/college/prescription-study-aid-abuse/

American Addiction Centers. (n.d.). School Stress for College Students and Unhealthy Coping Mechanisms. Retrieved from https://americanaddictioncenters.org/learn/college-coping-mechanisms/

Auddy, B. (2008). A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of American Nutraceutical Association, 2008(11), 50-56. Retrieved from https://www.researchgate.net/publication/242151370_A_Standardized_Withania_Somnifera_Extract_
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Bissell, J., & Nicolai, M. (2012, February 15). Minnesota high-school students taking Adderall to boost academic performance. Retrieved from https://www.minnpost.com/education/2012/02/minnesota-high-school-students-taking-adderall-boost-academic-performance/

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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. Indian Journal of Psychological Medicine, 34(3), 255. doi:10.4103/0253-7176.106022

Dave, U. P. (2014). An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Adv Mind Body Med., 28(2), 10-5. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24682000

DeSantis, A. D., Webb, E. M., & Noar, S. M. (2008). Illicit Use of Prescription ADHD Medications on a College Campus: A Multimethodological Approach. Journal of American College Health, 57(3), 315-324. doi:10.3200/jach.57.3.315-324

Dunn, A. (2018, September 26). Hard pill to swallow: Student Adderall use on the rise. Retrieved from https://www.statepress.com/article/2018/09/spcommunity-adderall-abuse-on-campuses-student-dealers-and-users

McCabe, S. E., Knight, J. R., Teter, C. J., & Wechsler, H. (2005). Non-medical use of prescription stimulants among US college students: prevalence and correlates from a national survey. Addiction, 100(1), 96-106. doi:10.1111/j.1360-0443.2005.00944.x

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. doi:10.1002/ptr.2634

Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231-237. doi:10.2220/biomedres.31.231

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193-198.

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Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., … Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584-1591. doi:10.3945/ajcn.110.008938

Schwarz, A. (2012, June 9). Seeking Academic Edge, Teenagers Abuse Stimulants. Retrieved from https://www.nytimes.com/2012/06/10/education/seeking-academic-edge-teenagers-abuse-stimulants.html?pagewanted=all&mtrref=undefined

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Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

The post Nootropic “Smart Pills” Better for High-Achieving Students appeared first on Nootropics Resources.

Sound familiar? If so, you might be worried that you’re starting to lose your memory.

The Centers for Disease Control and Prevention (CDC) reported in July 2018 that one in nine Americans age 45 and older were experiencing declines in thinking and memory. It can be a frightening thing to think about, as the amyloid plaques that sometimes appear in the brain—the hallmark sign of Alzheimer’s disease—can begin to form starting in a person’s 40s.

The Alzheimer’s Association (AA) reports that Alzheimer’s disease is the sixth leading cause of death in the United States, with one in three seniors dying from it or another form of dementia. About 5.8 million Americans are living with it today, and estimates are that by the year 2050, that number will rise to nearly 14 million. Between the years 2000 and 2017, deaths from heart disease decreased by 9 percent, while deaths from Alzheimer’s increased by 145 percent.

It’s not just Alzheimer’s we have to worry about. Though it is the leading cause of memory loss, there are other forms of dementia that affect memory, too, including blood vessel changes (vascular dementia), brain degeneration (frontotemporal lobar degeneration), Parkinson’s disease, and more.

Fortunately, most people will live long and healthy lives while avoiding dementia, though they may still experience irritating memory lapses from time to time. Considered a “normal” part of aging, these gaps can be unsettling, and make you feel like you’re older than you want to be.

In today’s technologically driven world, even younger adults may feel like their memories are suffering. Dr. Patricia Fitzgerald, Doctor of Acupuncture & Oriental Medicine, wrote on ThriveGlobal that she sees more young patients in their 30s, 40, and 50s seeking help with memory issues.

Indeed, there is some evidence that technology, including smartphones, the Internet, and social media, could be negatively affecting both cognition and memory.

The good news is that today, we understand a lot more about the brain than we used to. We’ve learned a number of things we can do to protect and sustain memory, including making smart lifestyle choices and using brain-boosting supplements when needed.

Why Does Memory Loss Occur?

Most of us associate memory loss with age and disease, and these are two of the main causes, but there are several others, as well.

Age-Related Memory Decline

Just as the body changes with age, the brain does, too. According to a 2002 study, about 40 percent of people aged 65 and older have age-associated memory impairment. Most of these cases will not progress to dementia, but they do represent the declines that can occur in the brain with time.

Scientists have found that as we get older, the hippocampus, which is the center of emotion and memory, actually shrinks in size. The neurons that are responsible for the communication that goes on between various sections of the brain may not function as well as they once did, especially as the protective sheath around the nerve fibers wears away, slowing the speed of communication.

Both of these changes can affect your ability to retain memories or to retrieve them when you want to. This may be part of the reason you have trouble finding just the right word, or why a memory seems “there,” but just beyond your reach.

Hormones and proteins that stimulate neural growth also decline with age, and free-radical damage accumulates. Blood flow to the brain decreases, and white matter pathways erode. All of these changes can affect memory and other forms of cognition, as well.

Not all age-related changes are bad. We know that some connections in the brain actually improve with age, particularly those between distant areas, so that we become more adept at seeing the “big picture” and at detecting relationships between seemingly unrelated things.

But there’s no doubt that age can take its toll on brain structures in such a way that we may notice that we’re not as quick or as sharp as we used to be. Age is also the biggest risk factor for many brain diseases that physically damage the brain.

Medical Conditions that Affect Memory

It’s not only Alzheimer’s disease or Parkinson’s that can cause memory loss. There are many medical conditions that can have a negative effect on the brain’s ability to retain memories. These include:

• Thyroid disorders (hyperthyroidism, hypothyroidism)
• Tumors, blood clots, or infections in the brain
• Head injuries
• Huntington’s disease
• Human Immunodeficiency Virus (HIV)
• Stroke
• Cardiovascular disease
• Diabetes
• Tourette Syndrome
• Vitamin deficiencies, particularly vitamin B12

With treatment, some of these conditions can be improved or their damage limited so that the brain retains most of its normal memory function.

In addition to physical illnesses, some mental illnesses can also damage the brain:

• Schizophrenia
• Depression
• Autism
• Amnesia
• Bipolar disorder

Certain medications, as well, can affect how the brain functions, and may cause memory problems, particularly in older adults:

• Antihistamines
• Sleep aids
• Antipsychotics
• Muscle relaxants
• Antidepressants and anti-anxiety medications
• Some medications used to treat urinary incontinence
• Some medications used to treat stomach cramps

This is why it’s important, if you’re noticing lapses in memory, to check with your doctor to rule out a medical cause.

Lifestyle Factors that Affect Memory

You have probably experienced days when your memory was sharp and working well, and other days when it seemed sluggish. It’s not your imagination—certain lifestyle factors can affect memory on a short- and long-term basis, perhaps more than you may think.

Below are some of the most common habits that may have you looking all over for those keys.

Drinking Too Much Alcohol

Alcohol slows communication among brain cells, which is why drinking too much can cause slurred speech, drowsiness, and dizziness. It’s also the reason why you may have a hard time remembering what you did while drunk.

Though the occasional heavy drinking episode is not likely to create lasting memory problems, alcoholism or regular heavy drinking is known to damage the brain to the point that it can no longer develop new memories as well. Short-term memory loss and blackouts are common among people who drink regularly.

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) states that even moderate drinking leads to short-term cognitive impairment, with studies showing significantly greater brain shrinkage in alcoholics than in those who don’t drink heavily.

Not Getting Enough Sleep

If you’re not regularly getting the 7-8 recommended hours of sleep per night, your memory can suffer. During sleep, your brain processes information from the day and uses it to form memories. Scientists say that sleep is necessary for making memories stick, as without it, the brain has a hard time absorbing the information.

According to a 2011 study, participants who were good sleepers had much better memory consolidation than those who suffered from insomnia. Researchers also reported in 2013 that adults suffering from insomnia during the night experienced significantly worse memory the next day—55 percent worse.

In a large study involving over 15,000 participants followed for 14 years, researchers found that those who slept five hours or fewer per night (or nine hours or more) performed worse on memory and other brain tests than did those who regularly got seven to eight hours a night.

Concordia University also reported in 2019 that chronic insomnia disorder has a direct negative impact on cognitive function in people aged 45 and older, particularly on declarative memory, which is the memory of items and events.

Eating an Unhealthy Diet

Just like the body needs nutrients to function well, the brain does, too. Regular consumption of the so-called “Western diet,” which is rich in saturated fat and refined carbohydrates, has been associated with reduced cognitive function, cognitive decline, and even dementia.

Eating too many high-fat and high-sugar foods leads to “enduring alterations in brain regions involved in learning, memory, and reward,” according to a 2017 study. Researchers from Brigham and Women’s Hospital also reported that women who ate the most saturated fats from foods like red meat and butter performed worse on memory tests than women who ate the lowest amounts of these fats.

Eating a healthy diet, however, can protect you. In 2015, scientists reported that people who ate a good diet filled with fruits, vegetables, nuts, fish, and not much red meat were less likely to experience declines in memory or thinking.

Smoking

Smoking damages just about every part of the body, including the brain. Many studies have linked the habit with attention, memory and other cognitive problems.

In one 2016 study, for instance, researchers found that compared with non-smokers, people who smoked had a decrease in memory and cognitive function. And in 2013, researchers found that current smokers had a worse visual memory compared to nonsmokers.

Quitting smoking, on the other hand, can help. On a test of recollection ability, people who had quit smoking for 2.5 years performed 25 percent better than current smokers did.

Failing to Regularly Exercise

Exercise is wonderful for both the body and the mind and can stimulate focus and creative thought. A sedentary lifestyle, though, may actually damage the brain.

In 2018, scientists reported that sitting too much was linked to changes in a section of the brain critical for memory. More specifically, those who spent hours sitting tended to have thinner MTLs (medial temporal lobes) than those who were more active. MTL thinning could be a precursor to cognitive decline and dementia.

Meanwhile, exercise is associated with increased cognitive function. Not only does it help keep you fit—which can help you avoid brain damaging heart disease and diabetes—but it can also stimulate the release of growth factors that improve the health of brain cells. Some studies have even found that parts of the brain that control thinking and memory have greater volume in those who regularly exercise than in those who don’t.

Spending Too Much Time Alone

We now know that social connections are important for good brain health. Isolation, however, is not. In fact, we have evidence that social isolation can have negative physical effects on the brain.

In an animal study, researchers found that prolonged isolation leads to a decrease in myelin, which is the protective sheath that covers nerve cells in the brain. Lower myelin levels are associated with age-related cognitive decline.

In a 2009 study, scientists noted that humans “fare poorly when isolated,” and stated that loneliness was a risk factor for poorer overall cognitive performance and faster cognitive decline.

Using Technology Too Much

Many people are addicted to their smartphones these days, which may be bad news for our memories.

Recent research shows that when we have access to search engines, we remember fewer facts and less information because we know we can just google it. In one experiment, for example, participants were asked to remember a collection of statements, but half were told their work would be saved to a computer. The other half was told that the statements would soon be erased.

Later, when the scientists tested the participants’ memories of those statements, those who were told their work would be saved on the computer couldn’t remember them as well as those who were told they would be erased.

Our reliance on our smartphones is also negatively affecting our ability to remember events. In 2018, scientists found that using smartphones altered memories by taking participants “out of the moment.” People were so distracted by taking pictures that they found it more difficult to actually remember what they had seen.

Other studies have indicated that our increasing dependence on technology is changing the way our brains think and remember. We don’t yet know the ultimate effect this may have on memory.

Natural Ways to Improve Your Memory

Knowing what we know, we can take steps in our daily lives to improve memory. That includes adopting healthy habits that help protect the brain and incorporating brain-boosting supplements that can actually improve brain function related to memory.

1. Cut Back on the Saturated Fat, Sugar, and Refined Carbohydrates

Considering the studies mentioned above, it makes sense that we can keep the brain healthy by limiting high-fat and high-sugar foods and choosing more fruits, vegetables, whole grains, and lean proteins.

Refined carbohydrates are also a large part of our modern diet, but they break down quickly in the bloodstream. That spikes blood sugar levels and increases the risk of inflammation, which in turn, can damage memory. Limit your consumption of cakes, cookies, white rice, white pasta, and white bread, as well as packaged snacks.

2. Maintain a Healthy Weight

Studies have indicated that obesity can increase the risk of cognitive decline. In one 2016 study, scientists found that obesity actually caused changes to memory-associated genes in the brain. Excess fat also increases inflammation, which can damage the brain.

3. Get 7-8 Hours of Sleep Per Night

As noted above, sleep deprivation is associated with memory decline, so do your best to get the optimal 7-8 hours per night.

4. Be Careful with Alcohol

Too much alcohol damages the brain and can negatively impact your memory. It’s best to stick with the recommendations on alcohol intake, which is no more than one drink per day for women, and no more than two per day for men. (Men and women metabolize alcohol differently.)

5. Exercise Regularly

Exercise helps keep your brain healthy and working optimally. One study reported that even just 15 minutes of moderate exercise on a stationary bike improved cognitive performance.

6. Keep Your Social Connections Strong

It’s easy to lose touch with friends and family as we get older, but it’s important to maintain strong social connections. Volunteer, join a local community group, or take a class to find new friends, and make sure to stay in touch with those you care about.

Young people, too, need to make a point to regularly meet with friends in person. Social media does not provide the brain-boosting effects that real, face-to-face meetings do.

7. Try Memory-Boosting Nootropics

Nootropics are a category of supplements that help promote brain health. Some of these have been directly connected with improving memory. If you feel your memory isn’t performing as it should, you may want to talk to your doctor about trying one or more of the following.

• Panax Ginseng with Ginkgo Biloba: These natural herbs may help improve memory in healthy adults. In one 2000 study, researchers found that a supplement containing 60 mg of Ginkgo billoba extract and 100 mg of Panax ginseng extract helped significantly improve both working and long-term memory. Both of these can help increase levels of chemicals in the brain involved in learning and memory while protecting brain cells from damage.
• Bacopa Monnieri: This is an adaptogenic herb that helps reduce stress and may also provide cognitive benefits. It increases levels of acetylcholine in the brain, which is critical for memory storage and protects against free radical damage. In a 2001 study, researchers found that Bacopa monniera extract significantly improved visual processing speed, learning rate, and memory consolidation.
• Citicoline (CDP Choline): This is a combination of choline, an essential nutrient, and cytidine, a nootropic that may enhance brain energy. The two together help improve brain metabolism. In one study, researchers found that citicoline administered as a supplement over a period of four weeks improved memory performance in those with and without dementia.
• Huperzine A: Also called “Hup-A,” this is an alkaloid extracted from a type of moss called Huperzia serrata. It has such a positive effect on memory that it has been suggested as a treatment for Alzheimer’s disease. In 2013, researchers reported that it showed memory-enhancing properties and reduced impairment in attention/working memory. One study even found that Hub-A enhanced memory and learning performance in adolescent students.
• Yamabushitake: This is a type of mushroom known as “lion’s mane.” It works to improve brain function by enhancing the expression of the nerve growth factor, and by protecting neurons in the brain from damage. In one 2009 study, researchers found that subjects who took Yamabushitake supplements for 16 weeks demonstrated significantly increased scores on cognitive function tests.
• Tyrosine: Tyrosine is a natural amino acid found in foods like turkey, eggs, beef, soybeans, and seaweeds. It is important for the development of certain neurotransmitters in the brain and has been found in some studies to improve working memory. One study found that it was particularly helpful in those who were multitasking,
• Noopept: This is actually a drug that can be purchased as a brain-boosting supplement. It helps increase levels of glutamate in the brain, which is a neurotransmitter responsible for sending signals between nerve cells. Low levels of glutamate have been linked with diseases like Alzheimer’s. Animal studies have found that noopept can help speed up memory retrieval and boost compounds that promote brain-cell growth. Human studies have found that it can help people recover more quickly from brain injuries like stroke.

References

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Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

The post How to Improve Your Memory with Good Habits and Nootropics appeared first on Nootropics Resources.

More energy. According to a survey by staffing firm Accountempts, 7 out of 10 of us admit to working while tired, and one in three of us say we do so often. And it’s not just older people—86 percent of millennials stated they were tired while at work. Mattress company Amerisleep reports that over half of us admit to getting some shut-eye while on the clock.

The National Safety Council also conducted a survey, and found that 97 percent of respondents reported at least one risk factor for fatigue, including the following:

• Working at night or early in the morning
• Working longer shifts without regular breaks
• Working more than 50 hours per week
• Enduring long commutes

About 81 percent of respondents also had jobs that put them at high risk for fatigue—positions that required them to pay attention for long periods of time, or that were physically or mentally demanding.

Daytime fatigue works against us in a myriad of ways. We tend to be less productive, make more mistakes, and feel irritable and edgy. In some jobs, fatigue can even increase the risk of injury to ourselves and others.

The best solution is to get more sleep, but that’s not always possible. Sometimes, even when we do catch up, we still tend to feel droopy during the day. There’s always coffee, but too many cups can make you jittery. Are there healthier options?

Mental Exhaustion: A Key Factor in Daytime Fatigue

If you work at a physically demanding job, you probably don’t have any trouble understanding why you’re tired. But if you work at a computer all day or most of the day – like so many of us do – it can be confusing. Why would you feel tired after just sitting and typing?

It’s called “mental fatigue,” and it plagues a large majority of Americans. A side effect of brain over-activity, it usually creeps up on you in such a way that you can’t really see it coming. But you are likely to notice the signs and symptoms, which include the following:

• Feeling burned out
• Feeling physically fatigued and tired
• Increased tendency to suffer from headaches, back pain, and muscle aches
• Changes in your sleep habits
• Feeling trapped and defeated, or “stuck”
• Mood swings and irritability
• An overwhelming sense of mental stress
• Apathy; a reduced concern or motivation for work projects
• Difficulty concentrating, inability to focus
• Feelings of depression
• Making more mistakes than usual
• Experiencing mental blocks—being unable to think of new or creative ideas
• Low motivation

These sorts of symptoms are quite common in today’s fast-paced, technological world. We tend to be “on” all the time, taking work home with us and constantly communicating with colleagues, family, and friends, to the point that we rarely give the brain a chance to zone out and really rest.

Unlike the cold or flu, mental exhaustion doesn’t come on all at once. Instead, it slowly accumulates over time and is usually caused by one or more of the following factors:

• Overwork: Working too many hours per week, week after week, can contribute to mental exhaustion. Anyone can put in a long spurt from time to time, but many employees feel compelled to regularly overwork themselves.
• Decision-making: Anytime you make a decision—any sort of decision, even something as small as what to have for lunch or what to wear to work—you use a part of the brain that is like a muscle. Over time, that muscle tires out and needs rest. If it doesn’t get it, you may experience mental exhaustion.
• Stress: Big, stressful events in our lives, like a loss or change of a job, a death in the family, or a move, can trigger mental exhaustion, but lower-level, chronic stress can do the same. If you’re regularly managing a lot on your plate and you’re not taking enough time for rest and relaxation, this could be what’s affecting you.
• Over-committing: You know those times when it feels like every day you have way too much going on? If you’re having trouble keeping up, or you just want to hide at home with a pillow over your head, you’ve over-committed and are at risk for mental exhaustion.
• Perfectionism: If everything you do has to be perfect, you’re likely to burn yourself out. Perfectionism can also lead to decision paralysis, and indecision is particularly exhausting.
• Procrastination: You may think you’re going easy on yourself by procrastinating on a project, but procrastination is actually more tiring for your brain than actually doing The brain continues to think about the project and worry about it, increasing anxiety and cognitive load.
• Attention shifts: If you’re regularly interrupted while working, that can increase your risk of mental exhaustion. Every time you have to shift your attention from one thing to another, it demands more energy from the brain, both to shift your attention, and to shift it back to your original project once the interruption is over.
• Health problems: Diseases and health issues can cause mental exhaustion, particularly if they require extensive medical treatment, increase stress, or interfere with sleep.
• Lack of sleep: The brain actually cleans itself out during sleep, so if it doesn’t get enough time to do this optimally, it’s likely to suffer the next day and on any day after you fail to get a good night’s sleep.

Researchers reported in a 2011 study that “prolonged cognitive load”—which is any activity that requires extended periods of focus, concentration, thinking, and/or problem-solving—could lead to mental fatigue.

How Mental Exhaustion Creates Physical Exhaustion

Recent research has discovered that mental exhaustion can affect not only your brain but your body, too.

For a 2009 study, for instance, scientists had participants ride a stationary bicycle under two conditions:

• Once when they were mentally fatigued after undergoing a challenging 90-minute mental task that required quick reaction, close attention, and the ability to inhibit a response
• Once when they were mentally rested

Both times, the participants were physically well rested, and they all drank the same amount and had the same meal before each of the sessions.

During the exercise time, scientists tracked oxygen consumption, heart rate, cardiac output, blood pressure, and more. They motivated the participants by offering monetary prizes for the best performance on both the mental and physical tasks. After the experiments, the participants filled out surveys measuring their motivation and perceived effort.

Results showed that the mentally fatigued participants stopped exercising 15 percent earlier, on average, than the rested participants. The scientists concluded that the brain was responsible for the difference, stating that mental fatigue likely lowered the brain’s inhibition against quitting, and that mental fatigue could also affect dopamine levels. Dopamine is a neurotransmitter in the brain that plays a large role in motivation and effort.

Other research has linked mental and physical fatigue. In a 2014 study, Australian and Belgian researchers examined the theory that when you do something mentally taxing, your brain burns through glucose, the body’s fuel. As levels of glucose drops, levels of adenosine rise.

Adenosine is a natural chemical that plays a lot of roles, but in the brain, it acts as a neurotransmitter responsible for promoting sleep and keeping you calm. The longer you’re awake, the more adenosine builds up in your system, encouraging you to rest. Adenosine also blocks the release of dopamine, one of the brain’s motivational chemicals, so the higher the adenosine levels, the less motivated you are to do anything.

The theory goes that the more you tax your brain, the more glucose it burns, which makes adenosine levels rise. That, in turn, saps your motivation and makes you physically tired.

In their study, the scientists found evidence to back up this theory, confirming that how energized (or tired) you feel can have a lot to do with your brain. That’s actually good news because we can do something about that.

Nootropic Supplements that Improve Energy and Motivation

If you have a demanding lifestyle that isn’t likely to slow down anytime soon, you have several options for supporting brain health and boosting energy and motivation. Just like you may take zinc to ward off a cold or probiotics to support healthy digestion, you can take supplements known as “nootropics” to help your brain cope with an increased cognitive load.

Below are seven of the best options:

1. Choline

Choline is an essential nutrient required for a number of bodily functions, and particularly for optimal brain function. It helps the brain produce acetylcholine, which is necessary for mental focus and learning. In fact, if you’re not getting enough choline, you may suffer from memory problems or other cognitive impairments, and you may even be at a greater risk for Alzheimer’s disease and dementia.

In a 2011 study, researchers reported that those participants who were getting enough choline in their diets performed better on verbal memory and visual memory tasks, and demonstrated better cognitive performance overall.

There are actually multiple types of choline you can take. Standard choline supplements can improve levels of acetylcholine, thereby improving memory, learning, and focus. You can also try alpha-glycerophosphocholine (A-GPC), which is a natural choline compound found in the brain that’s associated not only with improved memory and focus but with faster recovery after exercise.

Another option is citicoline, a combination of choline and cytidine, which supplies choline to the brain and may also help to increase dopamine release. This is a good option if you’re looking for help with attention, focus, motivation, and concentration.

2. Creatine

This is a naturally occurring amino acid made in the liver and/or gained from animal protein in the diet. It helps to produce cellular energy, which has made it popular among athletes, but it can also enhance brain function and increase mental energy.

Just like the body’s cells need creatine to produce energy, the brain’s cells do as well. When you’re getting the supply you need, the brain’s cells tend to be more efficient.

In a 2018 review, researchers analyzed six studies involving nearly 300 individuals and found that creatine supplements could help improve short-term memory and intelligence/reasoning in healthy individuals, as well as in stressed and aging individuals.

Vegetarians and vegans who don’t consume animal proteins may find themselves low in creatine and would be likely to benefit from creatine supplements.

3. Rhodiola Rosea

This herb comes from a perennial flowering plant that is native to the cold, Arctic regions of Europe, Asia, and North America. The root contains compounds that can be helpful for boosting energy.

Rhodiola rosea is considered an “adaptogenic” herb, which means it can help your body lessen the damage that develops because of stress. It’s been traditionally used to treat anxiety and fatigue, and today is associated with increased resistance to stress and improving symptoms of burnout.

In a 2017 study, researchers gave individuals who said they were burned out about 400 mg of Rhodiola rosea per day for 12 weeks. Results showed that several symptoms had improved after only one week of treatment, and continued to improve throughout the end of the study.

This herb is known to help inhibit enzymes that break down our good-mood neurotransmitters—dopamine and serotonin among them. That means it not only improves energy but prevents brain fog and fatigue, too.

4. L-Theanine

This is another natural amino acid that has a calming, relaxing effect on the brain, helping to ease anxiety and stress. When you want energy, you may think that a calming nootropic isn’t a good option, but studies have actually found that l-theanine helps promote cognitive function. So if you need to focus during a stressful day, this may be a good choice.

L-theanine is thought to affect levels of neurotransmitters in the brain including serotonin and dopamine, which may be why it has a positive effect on mental function. In a 2012 study, researchers had participants perform a sustained attention task while taking different supplements on four different days:

1. Caffeine
2. Theanine
3. A combination of both
4. A placebo

Results showed that those taking the placebo made more mistakes the longer they worked on the task, but those taking caffeine or theanine had significantly reduced error rates. The combination treatment didn’t work any better than either treatment alone, which means that theanine could be a good option in place of caffeine.

In a 2016 review, researchers concluded that L-theanine could improve attention and reaction times. Though it is an amino acid, the body doesn’t produce it—we have to get it from our diet. Green and black teas are some of the best sources, or you can try supplements.

5. L-Tyrosine

Tyrosine is another amino acid nootropic that’s necessary for the production of serotonin, dopamine, and norepinephrine. The brain needs all three of these for working memory, multi-tasking, and cognitive flexibility, as well as to help promote good mood and mental focus.

Stress can deplete the brain’s supply of these important chemicals, so if you’re stressed out and suffering mentally because of it, l-tyrosine can help. It helps boost levels of these neurotransmitters while promoting improved communication between them.

Several studies have shown the brain benefits of l-tyrosine. In 2013, scientists reported that it helped improve working memory during a challenging mental task, and in 2015, they reported that it also helped improve cognitive control.

One study even found that tyrosine could help after a poor night’s sleep. Those sleep-deprived participants who took it were able to stay alert for three hours longer than those who didn’t take it.

You can get tyrosine from food sources like chicken, turkey, fish, and dairy products, but it’s also available in supplement form.

6. Phosphatidylserine (PS)

Phosphatidylserine is a phospholipid (fatty molecule) that occurs naturally in the body—with particularly high concentrations in the brain. It contains both amino acids and fatty acids. Because of the fatty acids, it helps build healthy cell membranes, while the amino acids perform many other functions.

In addition to keeping cells healthy, PS seems to be able to help enhance the way the brain uses glucose for energy production. In a small study on Alzheimer’s patients, scientists found that 500 mg daily for three weeks helped boost the metabolic rate in the brain (the “energy burn”).

Other research indicates that PS may help enhance memory performance, to such an extent that it may help improve symptoms of dementia. In fact, the FDA now allows supplement companies to make claims associated with improving age-related cognitive decline when advertising PS.

This nootropic has many other benefits associated with it, including helping children with attention-deficit hyperactivity disorder, easing symptoms of depression, and speeding post-workout recovery. If you’re looking for a good all-around brain-boosting supplement, this one might well be it.

7. Acetyl-L-Carnitine

Acetyl-l-carnitine (ALCAR) is another amino acid that can increase mental and physical energy.  It helps make acetylcholine (mentioned above), boosts neurotransmitters serotonin and norepinephrine, and increases blood flow to the brain.

This supplement has become popular because it works well at improving focus and concentration. It increases oxygen uptake in the brain, which naturally improves overall mental performance, particularly supporting mental clarity, focus, processing speed, and mood.

Yet the amount of carnitine in our tissues actually declines with age, which can affect the integrity of the energy-producing cells. Animal studies have actually found that supplementation with ALCAR helped reduce mitochondrial decay and improved memory performance.

You can find ALCAR in over-the-counter dietary supplements. It’s also present in beef and in smaller levels in chicken, dairy products, fish, beans, and avocados.

Don’t Suffer from Mental Exhaustion

The best option when experiencing mental exhaustion is to take a break. Go on a vacation if possible, or spend a few days getting more time in nature. If that’s impossible, though, the supplements listed above can help. Always talk with your doctor before trying new supplements, then choose the one you think will work best for you and give it a try.

References

3 Percent of Americans Admit They’re Too Tired to Function at Work — Occupational Health & Safety. (2017, July 27). Retrieved from https://ohsonline.com/articles/2017/07/27/43-percent-of-americans-admit-they-are-too-tired-to-function-at-work.aspx

Amerisleep. (2017, February 6). Sleeping at Work. Retrieved from https://www.amerisleep.com/blog/sleeping-at-work/

AMES, B. N., & LIU, J. (2004). Delaying the Mitochondrial Decay of Aging with Acetylcarnitine. Annals of the New York Academy of Sciences, 1033(1), 108-116. doi:10.1196/annals.1320.010

Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173. doi:10.1016/j.exger.2018.04.013

Bosch, H. (2017, March 14). American workers are exhausted, survey says. Retrieved from https://www.king5.com/article/news/local/american-workers-are-exhausted-survey-says/281-422188979

Colzato, L. S., Jongkees, B. J., Sellaro, R., & Hommel, B. (2013). Working Memory Reloaded: Tyrosine Repletes Updating in the N-Back Task. Frontiers in Behavioral Neuroscience, 7. doi:10.3389/fnbeh.2013.00200

FDA. (2015, April 1). Letter Updating the Phosphatidylserine and Cognitive Function and Dementia Qualified Health Claim. Retrieved from wayback.archiveit.org/7993/20171114183738/ https://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm072993.htm

Foxe, J. J., Morie, K. P., Laud, P. J., Rowson, M. J., De Bruin, E. A., & Kelly, S. P. (2012). Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology, 62(7), 2320-2327. doi:10.1016/j.neuropharm.2012.01.020

Kasper, S., & Dienel, A. (2017). Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatric Disease and Treatment, Volume 13, 889-898. doi:10.2147/ndt.s120113

Klinkhammer, P., Szelies, B., & Heiss, W. (1990). Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer’s Disease. Dementia and Geriatric Cognitive Disorders, 1(4), 197-201. doi:10.1159/000107142

Liu, J., Head, E., Gharib, A. M., Yuan, W., Ingersoll, R. T., Hagen, T. M., … Ames, B. N. (2002). Memory loss in old rats is associated with brain mitochondrial decay and RNA/DNA oxidation: Partial reversal by feeding acetyl-L-carnitine and/or R- -lipoic acid. Proceedings of the National Academy of Sciences, 99(4), 2356-2361. doi:10.1073/pnas.261709299

Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857-864. doi:10.1152/japplphysiol.91324.2008

Martin, K., Meeusen, R., Thompson, K. G., Keegan, R., & Rattray, B. (2018). Mental Fatigue Impairs Endurance Performance: A Physiological Explanation. Sports Medicine, 48(9), 2041-2051. doi:10.1007/s40279-018-0946-9

Mizuno, K., Tanaka, M., Yamaguti, K., Kajimoto, O., Kuratsune, H., & Watanabe, Y. (2011). Mental fatigue caused by prolonged cognitive load associated with sympathetic hyperactivity. Behavioral and Brain Functions, 7(1), 17. doi:10.1186/1744-9081-7-17

Neri, D. F. (1995). The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med., 66(4), 313-9. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7794222

Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., … Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring

Cohort. The American Journal of Clinical Nutrition, 94(6), 1584-1591. doi:10.3945/ajcn.110.008938

Steenbergen, L., Sellaro, R., Hommel, B., & Colzato, L. S. (2015). Tyrosine promotes cognitive flexibility: Evidence from proactive vs. reactive control during task switching performance. Neuropsychologia, 69, 50-55. doi:10.1016/j.neuropsychologia.2015.01.022

Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

The post Natural Brain Supplements That Boost Mental Energy appeared first on Nootropics Resources.

More than a third of us fail to manage the recommended 7-8 hours per night, according to the Centers for Disease Control and Prevention (CDC), and about one in four of us will also develop insomnia each year.

Chronic sleep deprivation has been linked with an increased risk of type 2 diabetes, heart disease, obesity, depression, and even a shorter lifespan. Yet despite your best efforts, sometimes you just can’t fall asleep like you should.

What do you do then?

Don’t reach for those sleeping pills—they’re dangerous. Instead, consider nootropics, dietary supplements that enhance brain function so you sleep well and awake refreshed and ready to tackle your day.

Why Sleeping Pills are a Bad Idea

The FDA recently required manufacturers of certain prescription sleeping pills to add a new “boxed warning” to their product labels. This is the most serious and visible of all FDA-required warnings and will alert the public to the potential for serious injuries while taking these drugs.

So far, there have been over 60 reported cases of people on sleeping pills getting hurt because they were sleepwalking or engaging in other activities while not fully awake. Some of them fell, others nearly drowned, some got into car crashes, and some died. Even those taking the lowest possible dose or who were just starting their prescriptions suffered from these experiences.

Studies have linked sleeping pills to other problems, too, including next-day sleepiness and brain fog, memory lapses, and dependency. In 2010, scientists reported that people relying on the drugs to get a good night’s rest had a three-fold higher risk of death—even when taking less than 18 pills a year—and a significant increased risk for cancer.

A 2016 research review also concluded that sleeping pills were related to an increased risk for serious illnesses and premature deaths from cancer, serious infections, mood disorders, accidental injuries, suicides, and homicides.

It’s just not worth the risk, particularly when there are safer options available.

What are Nootropics?

We’re all used to taking supplements to improve our health in a variety of ways.

Those living in the northern latitudes without enough sun exposure, for example, may turn to vitamin D supplements. Those wanting to stay active as they age may use CoQ10 to support energy production. Those looking to ease digestive ailments might consume probiotics.

All of these supplements help support optimal body function. So why not do the same for our brains?

It was back in the 1970s that the term “nootropics” first came to light. The word comes from the Greek nous, which means “mind,” and trepein, which means “to bend.”

Romanian psychologist and chemist Dr. Corneliu E. Giurgea is credited with creating and defining the term. He discovered the first nootropic when developing a drug to treat motion sickness. During testing, he found that it also boosted mental performance, improved memory consolidation, and sped up information processing.

Based on his research, he developed a set of criteria that constitutes a nootropic:

• it must enhance brain function in some way—often by protecting brain cells, encouraging cell-to-cell communication, and increasing resistance to stress
• it must not create the usual side effects of psychotropic drugs like lithium or antidepressants

In other words, a nootropic must help improve brain function while simultaneously maintaining or supporting a healthy brain.

Today, we define a nootropic as any supplement or substance that boosts brainpower and benefits your life. In our fast-paced, technologically driven world, many of us welcome assistance in dealing with things like stress, lack of focus, low energy, and most certainly, insomnia or difficulty getting enough sleep.

How the Brain Affects Sleep

It makes sense to target the brain when struggling with sleep deprivation because several structures in the brain are involved with sleep.

• Hypothalamus: This peanut-sized structure deep inside the brain controls sleep and arousal. Cells in the hypothalamus receive information about light exposure from the eyes, which in turn, affects hormones that make you sleepy (or not).
• Brain stem: At the base of the brain, the brain stem interacts with the hypothalamus to help you transition between being awake and going to sleep. Cells within both of these structures produce “GABA,” which is a brain chemical that helps you feel calm and relaxed.
• Thalamus: These two masses of gray matter on each side of the brain relay information from the senses to the cerebral cortex. They go quiet during most stages of sleep until you start dreaming.
• Pineal gland: This gland produces the sleep hormone “melatonin,” which helps you fall asleep.
• Basal forebrain: This is near the front and bottom of the brain, and helps promote sleep and wakefulness. It also releases “adenosine,” which supports sleep. (Caffeine blocks the action of adenosine, which is part of the reason it keeps you awake.)

The brain is also in charge of your “circadian rhythm,” which is that internal clock regulating your sleep and wake times. Also known as your sleep/wake cycle, it’s controlled by the hypothalamus and affected by your exposure to light. That’s why you normally feel awake in the daytime and sleepy at night.

Your eyes actually have specialized cells inside them specifically designed to take in the light you see and send corresponding signals to the brain, letting it know whether it’s time to stay awake or go to sleep. Stare at your smartphone for too long into the night, and the blue light it emits will fool your eyes and your brain into thinking it’s time to be awake, even if it’s way past midnight.

Recent studies have indicated that supporting your unique circadian rhythm or natural sleep-wake cycle is important to overall health. Going against it—like working the graveyard or other unusual shifts—can throw this body clock off, and increase your risk of health problems like weight gain, type 2 diabetes, and even cancer.

Similarly, working on computers or using cell phones way past your bedtime can also short circuit your body clock, making it more difficult to fall asleep and resulting in sleepiness the next day.

There’s one more system to be aware of when it comes to sleep—your brain’s desire for stability. You operate best both physically and mentally when there is equilibrium in all your systems. That’s why you tend to feel at your best when you get a good, restorative night’s sleep—particularly if you tend to get 7-8 hours every night on a regular basis.

Because of this desire for what’s called “homeostasis,” the brain will keep track of your need for sleep. That’s why if you don’t go to bed on time, you grow increasingly sleepy for each hour you stay awake. This “drive for sleep” will cause you to sleep longer and more deeply after you’ve gone without for a while.

8 of the Best Nootropics for a Good Night’s Sleep

Fortunately, there are a number of nootropics that may help you to get a better night’s sleep. They include the following:

1. Melatonin

Melatonin is a hormone that helps tell your body that it’s time to go to sleep. Exposure to light can disrupt melatonin production, as can going against your body clock, such as when you travel to other time zones.

Melatonin is such a powerful sleep aid that it’s actually registered as a drug in Europe. Studies have shown that it can help you go to sleep faster, and may also help improve the quality of your sleep. The National Institutes of Health notes that it may help with a number of sleep disorders, including those caused by shift work, jet lag, and delayed sleep phase disorder.

Some people may feel sleepy the next day when using melatonin, so start with the lowest dose possible and see how it affects you. Though the supplement is safe, too much can lead to headaches, dizziness, and irritability. For trouble falling asleep, try 0.3 to 5 mg of melatonin 60 minutes before bedtime.

2. Ashwagandha

If you tend to feel anxious before sleep, or can’t get your brain to stop worrying, this may be the nootropic for you. Ashwagandha is an ancient Ayurvedic herb that helps relieve stress and anxiety so you can relax.

In a 2017 study, researchers found that an active compound from Ashwagandha called “triethylene glycol” helped induce sleep, writing that Ashwagandha leaves “could potentially be useful for insomnia therapy.”

The American Sleep Association adds that Ashwagandha has been used for centuries to treat sleep disorders, with several studies validating its sleep-inducing effects. Typical effective doses range from 125 mg to 600 mg per day.

3. GABA

GABA (gamma-aminobutyric acid) is a naturally occurring agent found in the human central nervous system. It’s also a natural component in green, black, and other forms of tea, as well as in fermented foods.

GABA is a major communicator in the brain (neurotransmitter), blocking certain impulses so that you don’t become overly stressed or anxious. GABA is also linked with a more balanced mood and pain relief.

For stress-related sleeping disorders, GABA can help. Researchers reported in 2010 that patients receiving supplements of GABA combined with 5-HTP (5-hydroxytryptophan, a natural amino acid) were able to fall asleep faster, and slept longer than those who received a placebo. Morning grogginess also improved in the GABA group.

A later 2018 study found similar results—after 4 weeks of treatment with GABA extracted from fermented rice germ, insomnia patients fell asleep faster and experienced improvements in sleep quality.

If you’re under chronic stress, feeling anxious or depressed, or struggling with muscle pain and headaches, you may want to try GABA. It could be that you’re low in the nutrient. In one 2008 study, researchers found that participants with insomnia were 30 percent lower in GABA than participants who were sleeping well. Try about 300 mg daily.

4. Kava

This herb is native to the South Pacific islands and has long been used to calm mental anxiety. It contains compounds called “kavalactones” that help increase GABA and serotonin, the “good-mood” neurotransmitter. Both of these are necessary for relaxation and sleep. It can also raise levels of dopamine, which is another positive neurotransmitter, and has sedative properties that can make you feel sleepy.

Studies are mixed on this one, but some show that kava may help you sleep better. One small study of 24 people found that it reduced stress and insomnia when compared to a placebo, while another larger study found the same results.

You may try kava tea or take it in tablets or a tincture. Experts recommend a dose of 70-250 mg of the active compounds, kavalactones. Check the label carefully. If the capsule contains 100 mg of kava root extract, standardized to 40 percent kavalactones, that results in 40 mg kavalactones.

There is some concern about liver damage with this supplement, but usually only with poor quality supplements that include other parts of the plant in addition to the root. The root is the beneficial part—leaves and stems should not be included. To be extra safe, use this one only short-term.

5. Lemon Balm

This gentle herb helps promote relaxation and stress-relief, and may also help ease indigestion. It can promote the production of GABA, too, which is one of the reasons it may help ease insomnia.

In a small 2010 study, stressed volunteers with mild-to-moderate anxiety disorders and sleep problems took a standardized lemon balm extract for 15 days. Results showed that the extract reduced anxiety manifestations by 18 percent, soothed anxiety-associated symptoms by 15 percent, and lowered insomnia by 42 percent. A total of 85 percent of the participants achieved full relief of their insomnia.

If you’re feeling nervous or edgy before bed, try a cup of lemon balm tea. A regular supplement twice daily can also improve sleep in those with sleep disorders. A typical dosage is 300 mg of standardized lemon balm extract twice daily.

6. Magnesium

This mineral is necessary for many bodily functions, including nerve and muscle function, but it’s also critical for a good night’s sleep. In fact, many studies have shown that dietary magnesium can be used to improve symptoms of insomnia.

In 2018, for instance, researchers evaluated nearly 1,500 adults aged 20 and above and found that those who were getting more magnesium on a daily basis were less likely to report daytime sleepiness.

In an earlier study, researchers split participants into two groups: one took 500 mg of magnesium a day, and the other took a placebo, for 8 weeks. At the end of the study period, those taking the magnesium experienced significant increases in sleep time and sleep efficiency, and were also able to fall asleep faster than those taking the placebo.

If you’re struggling to fall asleep, if you wake frequently during the night, or if you have restless leg syndrome, try 350 mg of magnesium per day.

7. L-Theanine

This is an amino acid found in green tea that’s similar to some of the neurotransmitters we have in our brains. It helps boost levels of serotonin, dopamine, and GABA, and can help encourage` slower alpha waves in the brain, which are associated with calm and relaxation, as well as with creativity.

Studies have found that l-theanine can help improve mood, promote alertness, and boost memory, and it may also help improve the quality of your sleep. It creates an almost immediate relaxation effect, reducing stress and anxiety, and can help you feel more like sleeping.

If you struggle with hyperactivity, including ADHD, this may be the nootropic for you. In a 2013 study, researchers found that participants with ADHD-related sleep disorders experienced improvements in sleep efficiency. Try 100 to 400 mg per day.

8. Tryptophan

This essential amino acid is a precursor to serotonin, melatonin, and niacin in the body and brain, meaning that it’s necessary for their production. It also helps improve mood and ease symptoms of anxiety.

This is one nootropic that is likely to be effective the first time you take it. One study found that it was effective in helping participants get to sleep faster after the first dose.  In those with more chronic cases of insomnia, repeated administrations of low doses over time created improvement. This supplement is well tolerated and usually lacks any side effects.

Tryptophan was also effective in adolescents that had gone through detoxification from drug dependency. Those who took tryptophan supplements significantly reduced insomnia symptoms, compared to those taking a placebo.

You Don’t Have to Go Without Sleep

If you’re struggling to get a good night’s sleep, think about why that may be. Are you stressed out? Depressed? Struggling with restless leg syndrome or muscle aches? Or is your brain running non-stop and you can’t seem to get it to quiet down?

Once you get a general idea of what may be going on, check out the eight supplements above and choose one or two to try for a few weeks. (Always check with your doctor before starting any new supplement, particularly if you’re taking medications.)

Of course, don’t forget to practice good sleep hygiene, which includes these tips:

• Keep your bedroom cool and dark.
• Make sure you have a comfortable mattress—those 5-8 years old probably need to be replaced.
• Don’t take any technological gadgets into your bedroom, as they interfere with melatonin production. That includes cell phones, televisions, computers, and tablets.
• Practice a before-bed routine that includes dimming the lights, shutting off the technology, and engaging in a quiet activity like reading, stretching, listening to calming music, or taking a warm bath or shower.
• Exercise every day. It helps improve sleep.

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Colleen Story

With over 20 years as a professional writer/editor in the health and wellness industry, Colleen M. Story has authored thousands of articles for publications like “Healthline” and “Women’s Health;” worked with high-profile clients like Gerber Baby Products and Kellogg’s; and ghostwritten books on back pain, nutrition, healthy diet, and cancer recovery. She’s also an award-winning author of both novels and non-fiction books, and a frequent motivational speaker inspiring people from all walks of life to overcome modern-day challenges and find creative fulfillment. Find more at her author website and her LinkedIn profile, or follow her on Twitter.

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