Brain health supplements
that actually have evidence
The nootropics space is full of hype. Here's what peer-reviewed research supports for focus, memory, stress resilience, and long-term brain health — at doses used in studies, not sprinkled in blends.
Cognitive support starts with nutrition — the evidence is strong
A 2021 meta-analysis found omega-3 DHA supplementation associated with a 34% reduction in cognitive decline risk. Lion's Mane has shown measurable NGF-stimulating effects in human trials. The earlier you start, the greater the protective margin.
Sources: JAMA Neurology 2021, Neurological Research 2019
A note on nootropic marketing
"Nootropic" is a marketing term, not a regulated category. Any supplement can call itself a nootropic. What we've done is select only the compounds with human randomised controlled trials showing cognitive benefit — not animal studies, not in-vitro cell culture, not mechanistic plausibility alone. The list is shorter than most nootropic brands would like you to believe.
Sharper thinking, backed by science
4,600+
Brain optimisers
Using cognitive supplements monthly
Peer-reviewed
Research only
No pop-science, no hype claims
4–8 weeks
To measurable improvement
Focus, memory and clarity take time
What the research supports
Organised by cognitive goal — pick the area most relevant to you.
Focus & attention
For the hours when you need to be sharp — work, studying, or deep creative tasks.
L-Theanine 200mg + Caffeine 100mg
The most researched cognitive enhancement combination. L-theanine blunts caffeine's jitteriness while preserving the focus benefit. Studies show better accuracy, reaction time, and mood vs caffeine alone.
Rhodiola Rosea 200–400mg
Adaptogen with specific evidence for mental fatigue reduction. Shown to improve attention, speed, and accuracy during cognitively demanding work. SHR-5 extract is the most studied form.
Lion's Mane Mushroom 500–1000mg
Stimulates Nerve Growth Factor (NGF). Human trials show cognitive improvements in adults with mild cognitive impairment. Mechanistically sound — full-dose human research is still growing.
Citicoline (CDP-Choline) 250–500mg
Increases acetylcholine and dopamine. The most bioavailable form of choline — precursor to the primary neurotransmitter for attention. Used in clinical settings for cognitive support post-stroke.
Memory & long-term brain health
Supplements with evidence for supporting the architecture of memory and protecting against cognitive decline.
Omega-3 DHA 1,000mg+ daily
DHA is structurally essential — it's the primary fatty acid in neuronal membranes. Low DHA correlates with faster cognitive decline. Alzheimer's research consistently implicates omega-3 status.
Phosphatidylserine 100–300mg
A phospholipid found in neuronal cell membranes. FDA allows a qualified health claim for cognitive decline. Studies show improved memory recall in older adults. Most stable from sunflower lecithin.
Bacopa Monnieri 300mg
The most evidence-backed herbal nootropic for memory. 12-week human RCTs show significant improvements in verbal learning and delayed recall. Needs 8–12 weeks to show effect.
Vitamin B12 (methylcobalamin)
B12 deficiency is widespread and directly causes cognitive symptoms — brain fog, poor concentration, memory impairment. Methylcobalamin is better absorbed than cyanocobalamin for neurological purposes.
Stress resilience & mental wellbeing
Chronic stress is the biggest threat to cognitive function. These address the root cause.
Ashwagandha KSM-66 300–600mg
The most researched adaptogen. Meta-analyses confirm cortisol reduction (28%), improved sleep quality, and reduced anxiety scores. KSM-66 is the extract used in the majority of human trials.
Saffron Extract 30mg
Multiple RCTs and meta-analyses showing comparable effect to low-dose antidepressants for mild-moderate depression. Crocetin and safranal are the active compounds. No known interactions at studied doses.
Magnesium L-Threonate 2,000mg
The only magnesium form shown to cross the blood-brain barrier in meaningful amounts. Studies show improvements in cognitive flexibility and working memory — separate effects from general magnesium supplementation.
L-Theanine 400mg (standalone for relaxation)
At 400mg (vs 200mg in the focus stack), creates clear alpha-wave promotion for relaxed attention without drowsiness. Particularly effective for anxiety-driven concentration problems.
Reality check: common nootropics that disappoint
Ginkgo Biloba at most market doses
Studies in healthy adults under 60 show no consistent benefit. The positive Alzheimer's trials use specific extracts (EGb761) at 240mg — not the 40–120mg in most products. Not recommended for the main use case it's marketed for.
Most 'nootropic' blends with 20+ ingredients
Combining many ingredients at sub-effective doses and calling it a 'comprehensive formula' is a marketing strategy, not a scientific one. You want 3–5 ingredients at evidence-supported doses, not 20 at homeopathic amounts.
Racetams (piracetam, aniracetam) from grey market
Racetams have genuine cognitive research behind them — but they're not approved as food supplements in the UK. Buying them from grey-market supplement sellers carries unknown purity and dosing risks. Legal status: medicine, not supplement.
Energy drinks marketed as cognitive supplements
The 'smart' element of most energy drinks is caffeine + B vitamins. Neither is a nootropic. The effective ingredients (L-theanine, citicoline) are rarely present at functional doses.
Popular cognitive supplements
Lions Mane Mushroom 1000mg — Cognitive
★ 4.8
£24.99
NAD+ Precursor — NMN 500mg
★ 4.6
£49.99
Hyaluronic Acid 200mg — Joint & Skin
★ 4.5
£17.99
Calcium + D3 + K2 — Bone Density Triple
★ 4.7
£18.99
Joint Complex — Glucosamine, Chondroitin & MSM
★ 4.8
£21.99
Colostrum Powder 500mg — Gut & Immunity
★ 4.5
£29.99
Psyllium Husk Powder — 5g Fibre Per Serving
★ 4.5
£14.99
Digestive Enzyme Complex — 18 Enzymes
★ 4.5
£22.99
Build your cognitive stack
2-minute quiz. We identify your specific cognitive goals and recommend the right compounds at evidence-supported doses.
✨ Get my stackNot medical advice. If you have a diagnosed mental health condition or take psychiatric medication, consult your doctor before adding any cognitive supplement.