RHR: The Benefits of and Science Behind Using Nootropics for Enhanced Brain Function

In this episode, Chris Kresser delves into nootropics, substances that enhance mental functions such as cognition and mood. He highlights key nootropics like citicoline, UMP, PS, Bacopa monnieri, Ginkgo biloba, and others, discussing their benefits and scientific backing. This episode serves as a concise guide for anyone looking to naturally improve their brain function through nootropics, offering practical advice on usage and sourcing.   In this episode, we discuss: Who can benefit from nootropics and how long does it take? Citicoline (CDP-choline) Uridine Monophosphate (UMP) Phosphatidylserine (PS) Bacopa monnieri Ginkgo biloba Alpinia galanga Lion's mane mushroom How to take nootropics and caffeine Show notes: "Citicoline and memory function in healthy older adults: A randomized, double-blind, placebo-controlled clinical trial" by Nakazaki et al. "Improved Attentional Performance Following Citicoline Administration in Healthy Adult Women" by McGlade et al. "The Effect of Citicoline Supplementation on Motor Speed and Attention in Adolescent Males" by McGlade et al. "Citicoline enhances frontal lobe bioenergetics as measured by phosphorus magnetic resonance spectroscopy" by Silveri et al. "Oral supplementation with docosahexaenoic acid and uridine-5'-monophosphate increases dendritic spine density in adult gerbil hippocampus" by T. Sakamoto, M. Cansev, & R.J. Wurtman "Antidepressant-like effects of cytidine in the forced swim test in rats" by Carlezon et al. "Effects of phosphatidylserine in age-associated memory impairment" by Crook et al.  "Positive effects of soy lecithin-derived phosphatidylserine plus phosphatidic acid on memory, cognition, daily functioning, and mood in elderly patients with Alzheimer's disease and dementia" by MI Moré, U. Freitas, & D. Rutenberg "Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserine" by Kennedy et al.  "The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial" by Hirayama et al. "The effects of phosphatidylserine supplementation on cognitive functioning prior and following an acute bout of resistance training in young males" by Parker et al. "Efficacy of standardized extract of Bacopa monnieri (Bacognize®) on cognitive functions of medical students: A six-week, randomized placebo controlled trial" by Kumar et al. "Effect of Bacopa monnieri on cognitive functions in Alzheimer's disease patients" by Goswami et al "Effects of a Bacopa monnieri extract (Bacognize®) on stress, fatigue, quality of life and sleep in adults with self-reported poor sleep: A randomized, double-blind, placebo-controlled study" by Lopresti et al.  "Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial" by Calabrese et al. "Neuroprotective role of Bacopa monnieri extract in modulating depression in an experimental rat model" by Zaazaa et al. "Cognitive effects of a dietary supplement made from extract of Bacopa monnieri, astaxanthin, phosphatidylserine, and vitamin E in subjects with mild cognitive impairment: a noncomparative, exploratory clinical study" by D. Zanotta, S. Puricelli, and G. Bonoldi  "Differential cognitive effects of Ginkgo biloba after acute and chronic treatment in healthy young volunteers" by Elsabagh et al.  "Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study" by Mashayekh et al. "Ginkgo biloba extract EGb 761® in dementia with neuropsychiatric features: a randomised, placebo-controlled trial to confirm the efficacy and safety of a daily dose of 240mg" by Herrschaft et al.  "The effects of Ginkgo biloba extract (LI 1370) supplementation and discontinuation on activities of daily living and mood in free living older volunteers" by L. Trick, J. Boyle, & I. Hindmarch "Acute Effects of Alpinia galanga Extract on Mental Alertness, Accuracy and Fatigue in Human Subjects: A Randomized, Double-Blind, Placebo-Controlled, Cross-OverStudy" bu Mohan et al. "Effect of Alpinia galanga on Mental Alertness and Sustained Attention With or Without Caffeine: A Randomized Placebo-Controlled Study" by S. Srivastava, M. Mennemeier & S. Pimple "Selective enhancement of focused attention by Alpinia galanga in subjects with moderate caffeine consumption" by S. Srivastava "Neurotrophic and Neuroprotective Effects of Hericium erinaceus" by Szućko-Kociuba et al.  "The Monkey Head Mushroom and Memory Enhancement in Alzheimer's Disease" by Yanshree et al. "Therapeutic Potential of Hericium erinaceus for Depressive Disorder" by Chong et al. "Hericium erinaceus in Neurodegenerative Diseases: From Bench to Bedside and Beyond, How Far from the Shoreline?" by Brandalise et al. Learn more about the Adapt Naturals Core Plus bundle or take our quiz to see which individual products best suit your needs If you'd like to ask a question for Chris to answer in a future episode, submit it here Follow Chris on Twitter, Instagram, or Facebook Add back in what the modern world has crowded out and feel and perform your best with Adapt Naturals supplements. Learn more and place your order at AdaptNaturals.com. If you appreciate the show and want to help create a healthier and happier world, consider leaving a review!