Research Area: Cognition
43 ingredients studied for effects on Cognition — sorted by research relevance.
Spermidine
Natural polyamine from wheat germ and legumes. Robustly induces autophagy in cell and animal models; early human trials show positive signals for cognition and heart function.
GlyNAC (Glycin + NAC)
GlyNAC combines glycine and N-acetylcysteine (NAC) to support glutathione synthesis. Early clinical data in healthy aging contexts are promising but still limited.
Ergothionein
Ergothioneine is a sulfur-containing amino acid found primarily in mushrooms, studied for potential antioxidant and age-related benefits despite limited human evidence.
Calcium
Essential mineral for bones, muscles, and nerves. Meta-analyses show moderate bone effects in deficiency; high-dose supplements carry cardiovascular risks.
Alpha-GPC
Alpha-GPC is a bioavailable choline form with solid brain plausibility. Data for focus and cognition are interesting but not robustly compelling.
Omega-3 (EPA + DHA)
Omega-3 fatty acids (EPA + DHA) are among the most thoroughly studied supplements. Evidence is strong for triglycerides and high-risk cardiovascular patients; smaller for healthy individuals.
Vitamin C (Ascorbic Acid)
Vitamin C is essential for collagen synthesis and other normal body functions, with approved EFSA claims. Megadoses show no clear benefit beyond adequate intake.
Folsäure (Vitamin B9)
Essential B-vitamin for DNA synthesis, cell division, and homocysteine metabolism. Strong evidence for neural tube defect prevention in pregnancy. L-methylfolate benefits MTHFR carriers.
Taurin
Taurine is an amino acid with a central role in energy metabolism. Animal and observational data have sparked aging research interest; robust human evidence is far more limited.
Fisetin
Fisetin is a flavonoid senolytic that clears senescent ('zombie') cells in animal studies. Human trials are ongoing; robust clinical evidence is still lacking.
Apigenin
Apigenin is a flavonoid from chamomile and parsley that inhibits CD38, an enzyme that degrades NAD+. Complements NMN/NR approaches. Early human evidence.
Ashwagandha (Withania somnifera)
Ashwagandha is an Ayurvedic adaptogen backed by multiple RCTs for stress and cortisol reduction. Sleep and testosterone effects are promising but come from small studies.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for nerve function, DNA synthesis, and homocysteine metabolism. Deficiency is common in vegans, older adults, and metformin users and causes irreversible nerve damage.
Schisandra
Classic adaptogenic berry used for stress resilience and liver support. Traditional use is extensive, but human clinical evidence remains modest and inconsistent.
Phosphatidylserin
Phosphatidylserine is a membrane phospholipid with an EFSA-approved health claim for maintaining normal cognitive function at 100 mg/day.
Lion's Mane (Hericium erinaceus)
Edible mushroom with active compounds (hericenones, erinacines) that stimulate NGF and BDNF synthesis. Early RCTs in MCI and anxiety show positive signals — evidence remains preliminary.
Beta-Alanin
Beta-alanine elevates muscle carnosine and improves high-intensity exercise performance in 60–240-second efforts; it's a sports tool, not a longevity supplement.
NR (Nicotinamide Riboside)
Like NMN, NR is a NAD+ precursor — but unlike NMN, it is approved as a Novel Food in the EU. Human studies confirm NAD+ elevation; clinical benefits remain unclear.
Iron
Essential for oxygen transport, energy metabolism, and immune function. Clearly effective when deficiency is confirmed — do not supplement without a lab diagnosis.
Ginkgo biloba
Popular nootropic extract with mixed evidence for memory and circulation. Heterogeneous study results and significant interaction risk with anticoagulants require careful consideration.
Vitamin E (Tocopherole)
Vitamin E: 8 lipid-soluble antioxidants protecting cell membranes. Natural mixed tocopherols are generally safe; high-dose synthetic forms carry risks documented in the SELECT trial.
GABA
GABA seems logical for relaxation and sleep, but faces a major bioavailability problem: oral doses likely reach the brain only partially, limiting measurable effects.
Probiotics
Probiotics are live microorganisms with strain-specific effects. Strong evidence for antibiotic diarrhea and IBS; product quality varies dramatically.
5-HTP (5-Hydroxytryptophan)
5-HTP is a serotonin precursor crossing the blood-brain barrier. Used for sleep and mood. Critical: avoid with SSRIs or MAO inhibitors due to serotonin syndrome risk.
Caffeine
The world's most widely consumed psychoactive substance. Hundreds of RCTs confirm effects on alertness, reaction time, endurance, and short-term cognition.
Sulforaphan
Sulforaphan activates Nrf2-dependent defence mechanisms and is typically sourced from broccoli sprouts. Strong preclinical evidence; clinical data still building.
Bacopa monnieri
Bacopa is among the more credible herbal nootropics with decent data for memory, though effects remain moderate rather than dramatic.
Resveratrol
Known for sirtuin activation in animal models. Poor oral bioavailability (<1% free form) translates poorly to humans; a 2026 umbrella review found no convincing metabolic effects even in diabetics.
Creatine (Creatine Monohydrate)
Creatine is one of the most thoroughly studied supplements for high-intensity muscular work. The strongest evidence is from strength and power sports; further applications are still being explored.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. Low intake is common. The form significantly affects bioavailability and tolerability.
L-Theanine
L-theanine promotes relaxed alertness via alpha-wave activation. Best evidence for caffeine synergy; moderate effects on stress markers. Alone, cognitive benefits are limited.
Vitamin D3
Vitamin D3 is well supported for bone, muscle, and immune function when deficiency is confirmed. Without deficiency, additional benefit is significantly weaker — not a universal upgrade.
Glutathion
Glutathione is the body's most celebrated antioxidant. As a supplement, the evidence is far less impressive than its reputation.
Rhodiola Rosea (Rosenwurz)
Rhodiola rosea is an adaptogen with RCT evidence for mental fatigue and stress relief. Data are promising but show some heterogeneity across studies.
Lutein & Zeaxanthin
Xanthophyll carotenoids that concentrate in the macula. Strong evidence for slowing AMD progression (25% reduction in AREDS2). Also studied for contrast sensitivity, glare, and cognitive function.
Curcumin (Turmeric Extract)
Curcumin modulates inflammatory and oxidative pathways; moderate effects on CRP, IL-6, and joint pain—but only with enhanced formulations. Bioavailability is the limiting factor.
Urolithin A
Urolithin A is a gut microbiome metabolite from pomegranate polyphenols, emerging in aging research as a mitophagy inducer.
Acetyl-L-Carnitin
ALCAR is the brain-accessible form of carnitine popular in cognitive and healthy aging stacks, but evidence is solid rather than remarkable.
Cholin
Choline is essential for cell membranes, liver, and acetylcholine production. Important if underprovisioned—but not all choline forms deliver the same brain benefits.
Jod
Iodine is essential for thyroid hormones and cognitive development. Germany faces structural deficiency despite salt iodization. EFSA-approved claims.
L-Tyrosin
L-Tyrosin is an amino acid precursor of dopamine, noradrenaline, and adrenaline. Studies show cognitive benefits under acute stress and sleep deprivation.
Multivitamin
Multivitamins are the world's best-selling supplements. Evidence for health benefits in well-nourished individuals is surprisingly weak.
D,L-Phenylalanine
DLPA combines the neurotransmitter precursor L-phenylalanine with the D-form, which may prolong endogenous endorphins. Moderate evidence, older study base.