From caffeinated coffee to ayurvedic herbs, nootropic substances keep popping up in relation to overall wellness. Here we shall delve into the topic, highlighting some of the more common nootropics and whether they may confer any benefit to you and your clients.
Nootropics and Neurotransmitters
The term “nootropics” refers to any natural or lab-generated substance that may potentially offer a positive impact on cognitive skills. Based upon their origins and effects upon the human body, this diverse group of “smart drugs” falls into four distinct groups: classical nootropic compounds; substances increasing brain metabolism; cholinergic substances and plants/extracts.
Dr. Chris D’Adamo, Director of Research and Education at the University of Maryland’s Center for Integrative Medicine, references caffeine as one of the most commonly consumed nootropics. Most of us have never considered our cup of morning java as falling into this category. When consumed in a reasonable quantity, caffeine as a natural stimulant not only makes one feel more alert; it also demonstrates the capacity to improve thinking skills. Once it begins circulating in the bloodstream, caffeine enables the brain to more easily access chemicals known as neurotransmitters. Once such chemical, acetylcholine, helps facilitate short-term memory and learning.
Another class of nootropics, known as racetams, require no prescription when purchased in the United States but qualify as prescription drugs in other countries. D’Adamo says these chemicals, which also act upon various neurotransmitters, show benefits for older adults experiencing a decline in thinking skills. However, this effect does not translate for a younger/healthier demographic.
A Favorite Among Students
Owing in large part to their purported ability to increase intelligence and improve memory, nootropics have attracted the attention of many college-age students. The natural origin of many nootropic substances makes them easily accessible to the public, either as food supplements of over-the-counter products. However, even the brightest of students often overlook the lack of clinical evidence when it comes to ascertaining the products’ efficacy, health safety, and long-term use side effects.
Within a college-student demographic, researchers commonly liken the consumption of nootropics to that of steroid use. One survey of university attendees revealed that 5% of the male respondents reported casual use of a drug to boost their intelligence, enhance memory or in general “make them smarter”. Of these, roughly 2.5% most likely used a nootropic drug to achieve their desired effects.
Branching Out
Individuals who study and seek out nootropic use often migrate from simple coffee and tea to dietary supplements. Some of the more common and readily available substances, such as ginseng and gingko, have not held up to scientific scrutiny. However, many others, including CDP-choline, L-theanine, creatine monohydrate, Bacopa monnieri, huperzine A, and vinpocetine, may offer some cognitive benefits. Let’s examine some of these compounds in more detail.
L-theanine: According to Dr. D’Adamo, this substance seems to boost the effects of caffeine while at the same time counteracting the commonly-experiences “caffeine-induced jitters”. Scientists have demonstrated that consuming L-theanine in tandem with caffeine may actually facilitate the brain’s ability to multitask. Green tea, which contains both caffeine and L-theanine, tops the list as an optimal method of ingesting these two substances.
Creatine monohydrate: We already acknowledge that this substance, contained in a myriad of body-building supplements, helps athletes in their attempts to build lean muscle mass. Current research studies have also found that creatine monohydrate may stimulate and elevate reasoning skills and short-term memory in healthy people. By increasing the circulating levels of ATP, or adenosine triphosphate, the body benefits by an elevation in cellular energy. While this may seem fortuitous, D’Adamo recommends speaking first with a physician as creatine monohydrate may lead to kidney complications if not consumed in appropriate quantities.
Bacopa monnieri: This traditional Indian/ayurvedic herb also goes by the name brahmi. Some regular users claim it helps the brain process information at an accelerated pace. Brahmi causes the branches of nerve cells, known as dendrites, to grow. However, this process can take up to 6 weeks to manifest itself to a detectable, beneficial level. Although most individuals do not report any negative side effects from using brahmi, some people do experience nausea, diarrhea and/or abdominal cramping.
Recent studies have focused on the nootropic properties of caffeine nicotine, curcumin, St John’s wort and several others. Professors Perry and Howes, from the United Kingdom, published their results on the use of various medicinal plants in the treatment of dementia, highlighting especially the potential cognitive benefits of plants and herbs.
Ginseng: Nootropic or Adaptogen?
Ginseng, long considered a vital component of traditional Chinese medicine, now emerges as a powerful nootropic. Some scientists classify ginseng as an adaptogen, a term used to describe compounds that may possibly possess the ability to help restore balance to the body and protect it from physiologic stress. Since we know (and many of us have experienced) that even moderate levels of stress may affect cognition, ginseng does indeed show promise in this area.
Two main types of ginsengs currently grace the shelves of many specialty stores: an Asian (Chinese or Korean) version known as Panax Notoginseng, and an American ginseng, often referred to as Panax Quinquefolius. These products typically come in the form of an herb extraction or as a dry-ground root.
Prior to reaching the markets, ginseng root requires a long growth period: a minimum of three years for the American variety, or five years for the Asian counterpart. The quality and concentrations of these ginsenosidescan vary significantly as a result of their long and arduous cultivation process. This aspect illustrates the importance of knowing the source of the ginseng, and why purchasing pharmaceutical-grade ginsenosides can help alleviate or eliminate unwanted side effects.
The Effect Upon Neurons and Anxiety
Numerous studies have established that ginseng can prevent neuronal loss in spinal cord injury patients as well as individuals suffering from cerebral ischemia and amyotrophic lateral sclerosis, Lou Gehrig’s Disease. In addition, ginsenosides have shown to offer beneficial nootropic effects even in the context of disease models.
Anxiety, a common and often debilitating problem in which worry, fear, apprehension, and nervousness take over the body, may result in physical symptoms such as a dangerously accelerated heart rate. One group of researchers chose to ascertain whether ginseng possesses anxiolytic properties, based upon its use in countries such as Japan, Korea, and China as a medicinal herb for depression or anxiety.
The researchers found that in some individuals, ginseng can in fact elicit the same level of results as the prescription medication diazepam commonly recommended by physicians to treat severe anxiety.
Cognitive Benefits Abound
Studies undertaken on healthy individuals, using a double-blind, placebo-controlled design, revealed how nootropics in general can benefit cognition. Scientists observed the largest improvements in areas including visuospatial memory accuracy, reaction time and delayed word recall. These data confirm yet again that prudent use of nootropics can indeed produce cognition enhancing effects similar in magnitude to those culled from pharmaceutical medications.
Certain B vitamins and some fish oils may also enhance cognitive performance. The benefits may take a bit longer to manifest themselves, but the long-term effects seem adequate and self-sustaining.
Nootropics and Inflammation
In addition to its anxiety-reducing properties, ginseng also increases antioxidant-enzymatic reactions and fosters anti-inflammatory action.
A research study that included 12 active men revealed that short-term use of American ginseng extract resulted in a reduction of exercise-induced muscle tissue damage. The subjects also presented with decreased inflammation markers, when compared with those cohorts receiving a placebo.
Another study conducted in 2014 followed 70 postmenopausal females, each of whom received a daily dosage of either 3 grams of red ginseng or a placebo. The study spanned 12 weeks in duration. At its conclusion, scientists measured antioxidant activity as well as markers of oxidative stress. It appears that red ginseng may foster a reduction in oxidative stress by elevating the activity of antioxidant enzymes.
Pushing Gym Performance
As we have seen with the dazzling array of performance-boosting products aimed at athletes wishing to gain that extra edge, many supplements promise great things. Nootropics have joined the club, most recently as pre-workout products.
Nootropic supplements (advertised sometimes as “brain boosters”) reportedly help athletes to achieve enhanced focus, energy and intensity that, in turn, result in peak physical performance. Some of the positive effects attributed to these products include:
- Sharp mental focus for heavy lifting/1-rep Max attempts
- Sports endurance/performance
- Mental and physical energy and intensity
- Supports motivation, especially in a competitive arena
- Promotes stress resistance
- Improves information processing and memory
- Enhances power, stamina and speed
- Promotes focus, clarity and intensity
- Supplies natural electrolytes to stave off potential dehydration/depletion
- Helps with mental balance before, during and after workout
Can Nootropics Improve Reaction Time in Athletes?
Improving cognitive function and enhancing mental focus are key factors for athletes. Nootropics have shown potential in supporting both performance and recovery. Given that many competitive sports rely on a keen sense of timing and reflexes, boosting reaction time can definitely help provide that winning edge.
Benefits For Non-Athletic Recovery
Given our busy lifestyles, achieving adequate recovery in terms of a good night’s rest deserves attention as well. Some individuals have found success using nootropic substances for sleep and recovery, which can always boost the next day’s workouts as well as the regular workday.
“There are several nootropics out there, and they all have different benefits,” says David Tomen, founder of the comprehensive wellness website Nootropics Expert. If one’s sleep cycle seems off-kilter, Tomen suggests looking for a nootropic that can restore and enhance the circadian rhythm. Such supplements also tend to activate those neurotransmitters responsible for inducing drowsiness while also mitigating stress.
Tomen adds that consuming the nootropic substances as close to bedtime as possible helps the body suppress those neurotransmitters responsible for inducing wakefulness. The delicate balance often requires a bit of trial-and-error, but the results typically justify the means!
Potential Risk Factors
Many scientists refer to nootropics as novel psychoactive substances (NPS), encompassing many of the cognitive enhancers (CEs) used to treat mental health disorders. For patients diagnosed with moderate to severe neurodegenerative or neuropsychiatric disorders, the supervised administration of CEs shows significant promise as a treatment option. However, the ease of obtaining such substances — -concomitant with the preponderance of overuse — raises a plethora of clinical, ethical and legal issues.
Like so many supplements available on today’s shelves and through the Internet, the FDA has yet to approve or even verify any of the medical/cognitive/sports benefits that these substances advertise. This point rings true for many athletic coaches, raising red flags as to whether competitive arenas should allow their use.
Can Exercise Itself Induce Similar Cognitive Benefits?
If each of the aforementioned claims ring true, perhaps nootropic supplements can offer a transformative effect. However, many individuals prefer to rely upon the physical workouts themselves to enhance cognitive acuity. Exercise of any intensity offers an excellent way to protect as well as enhance concentration and overall brain health. Individuals for whom extreme productivity, in work and everyday life, tops their list of priorities, often turn away from supplementation of any kind, preferring instead to harness the body’s endorphins and other side effects of pure physical output.
“There’s a lot you can do to prevent cognitive decline, or slow it down, or recover memory function that you might feel you have lost,” says Dr. John Ratey, Associate Clinical Professor of Psychiatry at Harvard Medical School. Exercise falls distinctly in this category.
Take-Home Message
If you or your client(s) choose to embark upon an exploration of nootropic substances, we advise consulting a pharmacist or other medical professional prior to choosing a supplement. Be sure to focus on potential drug interactions with any medications or additional supplements you currently consume on a regular basis. Careful consideration in advance can help you derive the maximum benefit from your nootropic choices!
References:
https://pubmed.ncbi.nlm.nih.gov/23043278/
https://www.mindlabpro.com/blogs/nootropics/nootropics-for-pre-workout
https://explodingtopics.com/blog/fitness-industry-trends
https://www.webmd.com/vitamins-and-supplements/features/nootropics-smart-drugs-overview
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503934/
https://www.healthline.com/nutrition/ginseng-benefits#reduces-inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746757/
https://pubmed.ncbi.nlm.nih.gov/24814037/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415189/
https://pubmed.ncbi.nlm.nih.gov/24258820/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7516264/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2527619/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6493900/
**Possible questions for CEC credit**
- What is the definition of a nootropic substance?
- How can nootropics facilitate cognitive properties?
- What other benefits have scientists found to using nootropics?
- How do nootropics facilitate restorative sleep?
- Why should athletes consider using nootropics?
- How safe are the majority of nootropics?
- Whit is the origin of many nootropic compounds?
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
