The Best Supplements for Boosting Cognitive Function

A golden brain on black background that is beaming with high cognitive performance
Brain beaming with high cognitive function


A robust cognitive function is the cornerstone of a fulfilling life. It allows us to navigate the complexities of the world, learn new things, and engage meaningfully with others. Strong cognitive abilities empower us to solve problems creatively, make informed decisions, and grasp abstract concepts. This mental agility keeps us sharp, independent, and adaptable in a world that constantly evolves.

Maintaining strong cognitive function also bolsters our emotional well-being and resilience. It fosters mental clarity, boosting happiness and self-confidence. A sharp mind enables us to engage in stimulating activities, cultivate meaningful relationships, and face challenges with a sense of optimism. By safeguarding our cognitive function, we invest in the quality of our present and future experiences, reaping rewards in both personal and professional spheres.

First focus on optimizing your sleep, stress management, and exercise, for optimal cognitive function. Then, focus on establishing a balanced diet that you can sustain long-term, before considering supplementation.

It should go without saying, but always consult with your doctor before starting any new supplement regimen or implementing specific protocols. Your doctor can advise you on the appropriate dosage and potential risks or interactions based on your individual health and needs.

With this in mind, here are the best supplements for boosting cognitive function that are supported by science, and their protocols.


Table of Content



Water

A glass of fresh cold water on a glacier



Hydration is very important. Andy Galpin is a great exercise physiologist who has developed what is to many known as the Galpin Equation (based on research papers by other scientists), for physical work. It basically says [your body weight in pounds] / 30 = will give you the number of ounces (or 2ml pr. kg of body weight) of water that you should drink about every 15-20 min, when exercising, or doing deep mental work. This approach might lead to 1-2 extra trips to the bathroom, but it will be worth it.


ฮฑ-GPC / Alpha-GPC

A molecule known as alpha-GPC (alpha-glycerophosphocholine) is generated when a fatty acid present in soy and other plants decomposes. It is used for its capacity to develop an improvement in cognitive function as well as to increase power output in athletes’ performance since it appears to stimulate the brain chemical called acetylcholine. When you wants to push yourself during a demanding workout or work session.



L-Tyrosine

L-Tyrosine rich foods such as beef, salmon, chicken-filet, milk, firm tofu, large white beans, ricotta cheese, squash, pumpkin seeds and wild rice on a wooden table.
L-Tyrosine rich foods such as beef, salmon, chicken-filet, milk, firm tofu, large white beans, ricotta cheese, squash, pumpkin seeds and wild rice.



L-Tyrosine is an amino acid found in many types of foods, that is metabolized to produce catecholamines such as dopamine and norepinephrine. It facilitates communication between nerve cells and controls mood. L-Tyrosine is also used in the production of thyroid hormones. The main benefits of L-tyrosine are related to its ability to replenish catecholamine levels in the brain, which can become depleted under cognitively demanding and stressful conditions. It is typically taken as a free-form amino acid supplement, commonly alone.

L-Tyrosine has not been shown to improve memory under resting conditions, supplementation has been shown to alleviate reduced memory under acutely stressful conditions. L-Tyrosine appears to be safe and well-tolerated at moderate doses, with one 2-week human trial using a dose of 2 500 mg, provided three times per day for two weeks, and another trial using single doses of up to 150 mg/kg of body weight (around 10 000 mg for a 68 kg/150 lb individual), both with no adverse effects.

It can be considered taken periodically to improve focus, attentiveness and/or concentration (motivation and drive).



ฮฒ-phenylethylamine / Beta Phenylethylamine (PEA)

Two bark-spoons filled with Phenylethylamine in crystalline form, with a tree branch and some lettuce in the background.
Image source


PEA is a substance that occurs naturally in the body as well as in e.g. chocolate, and can elevate synaptic levels of dopamine for about 30-45 min. It enhances fitness level, uplifts mood and focus. It works by urging the body to create the molecules that assist in controlling disorders, like depression. It can be considered a focus and drive aid in order to do intense bouts of work.



Huperzine-A

Close-up of green, decorative plant with needle-like leaves, showcasing its vibrant texture and natural beauty.


Huperzine-A (Huperzia Serrata, aka Qian Ceng Ta or toothed clubmoss) is a compound extracted from the herbs of the Huperziceae family. It is an antagonist of the neurotransmitter N-methyl-D-aspartic acid (NMDA) and can cross the blood-brain barrier. However, it is most known as an acetylcholinesterase inhibitor, which means that it stops an enzyme (acetylcholinesterase/AChE) from breaking down acetylcholine resulting in a relative increase in acetylcholine. This might suggest, as in this review, that it can block pathways leading to neurological disorders, and may be useful in fighting cognitive decline in the elderly such as dementia and Alzheimerโ€™s. A group of researchers in China conducted a randomized, double-blind, placebo-controlled study on a small group of 28 patients suffering from AD. At a dose of 600 ยตg, twice a day for 60 days, they reported 71.4% improvement in the cognitive evaluation (using WMS scale). Currently, Huperzine-A is in preliminary trials for treatment of Alzheimer’s Disease.

Furthermore, acetylcholine is known as the learning neurotransmitter, and is involved in muscle contraction as well. Increasing levels of acetylcholine is routinely used as a technique amongst weight-lifters and scholars. However, this study on young macaque monkeys found that in a system that functions optimally, the increased availability of acetylcholine does not improve performance or memory, especially when the animals are close to the maximum performance.

By way of interactions between the cholinergic system and the dopaminergic system, consumption of leads Huperzine-A to increases in dopamine in the medial prefrontal cortex and hippocampus. The hippocampus is an area of the brain associated with learning & memory, and the prefrontal cortex is associated with the mesolimbic pathway, decision-making, focus, etc. In a 2013 study, Huperzine-A showed neurogenesis in certain parts of the brain, through stimulating both nerve and brain tissue growth as well as neuroprotector properties.

This study, on rats, demonstrate that Huperzine-A may offer exceptional prospect for multimodal treatment of spinal cord injury induced neuropathic pain. Huperzine-A restored homeostasis of central sensory neurocircuitry without invoking drug tolerance and dependence or respiratory suppression, offering a promising approach to reduce chronic pain.

The impact of Huperzine-A on brain damage was tested in a 2015 study, which found that it protected the brain from any further damage or injury caused by hemorrhage.

A 2015 study, on rats, showed that use of Huperzine-A reduced the incidence of seizures in test subjects with epilepsy, through inhibiting and affecting certain pathways related to the occurrence of seizures, particularly GABA-related pathways. Furthermore, other anti-epileptic treatments was not required for it to work effectively.

It appears to be a relatively safe compound based on animal studies of toxicity, and studies in humans have showed no side-effects at the dosages routinely used in clinical trials, which are typically 200 – 400 ฮผg twice a day. It has also been shown to be well tolerated up to 24 weeks.



Anthocyanins

Three cups of blueberries and blackberries on a blue cloth on top of a wooden table along with a silver spoon.
Blueberries and blackberries contain anthocyanins


Blueberries, blackberries, dark currants, and other thin-skinned berries in purple-ish color typically contain polyphenolic compounds, and most prominently anthocyanins. Anthocyanins have antioxidant and anti-inflammatory effects, and have additionally been associated with increased neuronal signaling in brain centers mediating memory function as well as improved glucose disposal. These are benefits that would be expected to mitigate neurodegeneration. Studies have also shown that anthocyanins can indeed improve brain function, although it is not clear whether this is through direct effects on neurons, by lowering inflammation, or some other modulatory effect.

In a study, in which people at 65 years or older they supplemented with 428 – 598 mg of anthocyanins daily for 12 weeks, they found improvements in verbal learning and memory. Other beneficial changes found was within the bodily organs, and blood glucose regulation. That study, and a number of studies like it, found benefits such as mildly enhanced memory, reduced insulin levels, reduced oxidation of LDL (low-density lipoprotein, sometimes called โ€œbadโ€ cholesterol). More specifically, anthocyanins can help to protect cells from oxidative damage, which is a process that is thought to contribute to aging and chronic diseases. In addition, anthocyanins can help to regulate blood sugar levels. In reference to the above mentioned study, the range of ~400 – 600 mg pr day seems to be the minimum threshold for obtaining a cognitive effect in elderly patients.

Anthocyanins are potent antioxidants that might regulate the free radical-mediated generation of amyloid peptides (Abeta-amyloids) in the brain, which causes Alzheimer’s disease (AD). A good review shows that anthocyanins may potentially contribute to offsetting cognitive decline in conditions such as Alzheimer’s, and also enhance brain function in people that do not have Alzheimer’s.

When considering the total batch of studies that are out there on anthocyanins, it appears that if supplementing with blueberry extract to get the anthocyanin effect on cognition, dosages of somewhere between 5.5 – 11 g seem optimal with the higher-end, closer to 10 or 11 g, being more beneficial. For those who prefer to get their anthocyanins from the actual berries, it appears that you need ~60 – 120 g of fresh blueberries each day to get sufficient anthocyanins to extract the enhanced cognitive effects.



Lion’s Mane

Large Lion's Mane mushroom on a round wooden plate, a top of a cloth, on a wooden table, along with a flask with oil, 3 old books, a wooden fork and smaller mushrooms.


Lion’s Mane (Hericium erinaceus) is a fungi that can be taken as a supplement and acts as an adaptogen. There are a few studies on Lion’s Mane supplementation that showing that it can improve memory, and maybe even divergent thinking associated with creativity. There are good data showing that 1 000 mg of Lion’s Mane pr day and/or Chaga at 500 – 1 500 mg pr day can act as adaptogens in reducing cortisol. Additionally, (and mainly) reducing some of the anti-inflammatory cytokines that are known to circulate in high abundance when you are under a lot of psychological and/or physical stress.



Chaga

Chaga mushrooms on a piece of wood, surrounded by small pieces of mushroom, candles and a flask of oil, on top of a wooden table.


Chaga (Inonotus obliquus) is a fungi that can be taken as a supplement and acts as an adaptogen. There are a few studies on Chaga supplementation that showing that it can improve memory, and maybe even divergent thinking associated with creativity. There are good data showing that 1 000 mg of Lion’s Mane pr day and/or Chaga at 500 – 1 500 mg pr day can act as adaptogens in reducing cortisol. Additionally, (and mainly) reducing some of the anti-inflammatory cytokines that are known to circulate in high abundance when you are under a lot of psychological and/or physical stress.



Omega-3 Fatty Acids: EPA

Sardines, mackerel, oysters, salmon, caviar, fish oils in small jars, laid out in a nice spread on a wooden table.
Food rich in Omega-3 fatty acid EPA such as sardines, mackerel, oysters, salmon and caviar.
Vegetarian sources include chia seeds, hemp seeds, flax seeds, soybeans and walnuts.


60% of the brain is made up of fat, and the remaining 40% is mainly made up of water, protein, carbohydrates and salts. Clinical observation studies has related an imbalanced dietary intake of fatty acids to impaired brain performance and diseases. Most of the brain growth is completed by 5-6 years of age. The essential fatty acids, particularly the omega-3 fatty acids, are important for brain development during both the fetal and postnatal period (0-6 weeks after birth). While most people get enough omega-6 fatty acids, it is common to under consume omega-3s.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid), are essential nutrients that offer a wide range of health benefits, including improved cardiovascular health, reduced inflammation, and play a crucial role in brain health, supporting memory, learning, and overall cognitive performance.



L-Glutamine

Foods containing L-Glutamine such as beef, fish, eggs, dairy, cottage cheese as well as vegetables like beans, cabbage, spinach and parsley, laid out in a nice spread on a round wooden serving platter.
Food rich in L-Glutamine such as beef, fish, eggs, dairy, cottage cheese, beans, cabbage, spinach and parsley.


L-Glutamine is one of 20 amino acids (the building blocks of protein), and is naturally derived from food sources such as the ones seen in the picture and listed above. Whether in foods or as a supplement, it has more or less no side effects.

L-Glutamine plays a vital role in maintaining cognitive function, and by maintaining adequate levels, we can enhance our brain’s ability to learn, remember, and focus. It is the most abundant amino acid in the body and is responsible for various physiological processes, including immune function, muscle repair, and gut health. Moreover, it helps in offsetting sugar cravings by communicating with the brain via glutamine-sensing neurons in the mucosal lining of the gut, and when picking up the presence of the amino acid glutamine, these neurons signal satiety and satisfaction.

Supporting Brain Glutamine Levels
L-Glutamine is the primary precursor to glutathione, a powerful antioxidant that protects brain cells from damage. When glutathione levels are low, it can lead to oxidative stress, which can impair cognitive function. L-Glutamine supplementation can help to maintain adequate glutathione levels and protect brain health.

Promoting Synaptogenesis
Synaptogenesis is the process of forming new connections between neurons, which is essential for learning and memory. L-Glutamine plays a crucial role in this process by providing the building blocks for new synapses.

Enhancing Neurotransmitter Production
L-Glutamine is a precursor to glutamate, a neurotransmitter that plays a key role in learning, memory, and attention. L-glutamine supplementation can help to increase glutamate levels and enhance cognitive function.

Reducing Brain Inflammation
Chronic inflammation can negatively impact cognitive function. L-glutamine has anti-inflammatory properties that can help to reduce inflammation in the brain and protect brain cells from damage.

There is also some promising data on the protective effect of L-Glutamine on cognition in hypoxic conditions such as high altitudes or sleep apnea.



Creatine

Food rich in creatine such as beef,ย lamb,ย venison, salmon,ย tuna,ย mackerel,ย herring, chicken, ostrich meat andย frog legs, in a nice spread on a wooden table.
Food rich in creatine such as beef, lamb, venison, salmon, tuna, mackerel, herring, chicken, ostrich meat and frog legs.


In the context of weight training, creatine is typically used to bring more water into muscles. This can enhance the strength of the muscles, and also bring water into other tissues. It can also aid in muscle recovery.

Fueling the Brain
The brain, just like muscles, relies heavily on a readily available source of energy for optimal function, Adenosine triphosphate (ATP). Creatine helps regenerate ATP, ensuring a steady supply for brain cells to power vital processes like neurotransmission, memory formation, and synaptic plasticity. In other words, it can act like a fuel source for the brain.

Creatine is especially beneficial with regards to its ability to help modulate and support the brain networks involved in focus and concentration. This review indicates that creatine supplementation can enhance cognitive processing, executive function, and recovery from trauma and concussions. Creatine supplementation has been shown to be especially useful for people that are not consuming any meat or other sources of foods that are rich in creatine. The threshold level of creatine supplement to get the cognitive benefit appears to be at least 5 g pr day.

Enhanced Memory and Learning
Studies suggest that creatine supplementation may improve short-term and working memory, particularly in elderly populations experiencing cognitive decline. This could be due to improved energy metabolism and neuronal signaling within the brain.

Brain Protection and Resilience
Creatine acts as an antioxidant, protecting brain cells from oxidative damage. This is especially relevant for individuals with neurodegenerative diseases like Alzheimer’s and Parkinson’s, where oxidative stress plays a significant role. Additionally, creatine may enhance neuron survival and resilience in response to injuries or stressful events.

There is some evidence that creatine can enhance the function of certain frontal cortical circuits that connect to areas of the brain that are involved in mood regulation and motivation. This is where creatine supplementation seems to show signs of being able to assist in some forms of mild depression.

Creatine can also ameliorate some side effects of sleep deprivation.

The Caveats
Most of the existing research on creatine and cognitive function is preliminary. While the findings are promising, they require further investigation. Also, individual responses to creatine supplementation can vary significantly.

The most typical form of creatine is so-called creatine monohydrate. There is some evidence that creatine can impact some of the hormonal pathways, such as perhaps enhance levels of DHT (dihydrotestosterone). Since DHT is involved in hair loss, some theorize that creatine can cause hair loss for people that are very DHT sensitive. However, there is a lot of variation from person to person in terms of how much creatine impacts DHT, and how many DHT receptors they have on their scalp, thus whether or not they experience hair loss.



๐Ÿ“š Sources and References


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