Adaptogens and nootropics are two classes of natural compounds that have risen in popularity for their benefits of enhancing focus and cognition. Keep reading to learn the differences between these powerful compounds, and some of our favorite adaptogens and nootropics for boosting brain health.

What are Adaptogens?

Adaptogens help the body adapt to stress. More specifically, they help regulate our stress response system, also known as the hypothalamic-pituitary-adrenal (HPA) axis.

The beauty of adaptogens lies in their ability to modulate our body’s hormonal response to stress. This helps us become more resilient to stressful stimuli, especially in cases of chronically elevated cortisol levels, our primary stress hormone. This also helps us correct HPA-axis dysregulation in the case of low cortisol levels. 

Brain-Boosting Benefits of Adaptogens

Calming adaptogens include herbs like ashwagandha and holy basil. They help calm the nervous system without having the effects of sedatives. Stimulating adaptogens, on the other hand, include herbs like Rhodiola rosea and Panax ginseng. This category of adaptogens can help regulate the nervous system in cases of low cortisol levels.

Adaptogens enhance cognitive function in a variety of ways. Not only do they ease brain inflammation, they also increase the activity of neurotransmitters in the brain and boost brain oxygen utilization. Increasing oxygen availability and utilization, as well as modulating our stress response, directly improves cognitive function, mental clarity, focus, and concentration.

What are Nootropics?

Nootropics are also often referred to as cognitive enhancers. This means that these substances improve brain function, especially in the areas of memory, focus, and mental clarity. These are often used among those experiencing cognitive impairment, but can also be quite useful for those looking to boost brain function. Research divides nootropics into different groups based on their activity and effects:

• Classical nootropic compounds (ex. Pyrithioxin, a combination of two molecules of vitamin B6 (pyridoxine))
• Substances that increase brain metabolism (ex. Dihydroergotoxine, one of the oldest nootropic drugs that is still being used today)
• Cholinergics (ex. Phosphatidylcholine, or lecithin) 
• Plants and plant extracts with nootropic effects (ex. Panax ginseng and Rhodiola rosea)

Focus-Fueling Effects of Nootropics

While there is still much to be uncovered about nootropics, it’s best understood that they improve brain function by boosting the brain’s oxygen and glucose supplies to stimulate nerve growth and alter the neurotransmitters, hormones, and enzymes that the brain uses to perform tasks. This effectively boosts a process called neuroplasticity, which is the brain’s ability to change and adapt in response to various stimuli.

Nootropics can also protect the brain from neurotoxicity, and prevent or decrease oxidative stress in the brain by eliminating free radicals. It’s worth noting that nootropics exhibit the most benefits when taken long-term. This allows the compounds to saturate the bloodstream and penetrate the blood-brain barrier to improve processes in the brain.

Our Favorite Adaptogens and Nootropics for Enhancing Focus and Cognition

1. Phosphatidylcholine

Phosphatidylcholine is a cholinergic nootropic, a key structural component of each of our cells, and a precursor to the neurotransmitter called acetylcholine. As a neurotransmitter, or chemical messenger, acetylcholine is essential for focus, memory, and learning.

As its name suggests, phosphatidylcholine is a significant source of choline. You may be familiar with choline for its vitally important role in pregnancy for fetal brain and nervous system development. In adults, phosphatidylcholine is key for cognitive function, combating brain fog and age-related cognitive decline.

We find phosphatidylcholine in egg yolks and sunflower lecithin. We recommend avoiding soy lecithin, as the extraction process requires the use of harsh chemicals such as hexane. Phosphatidylcholine is also available in supplement form.

2. Lion’s Mane

Lion’s Mane mushroom is a powerful functional mushroom and natural nootropic. This mushroom is known for its ability to stimulate nerve growth factor (NGF), which supports brain cell regeneration and cognitive function. 

Lion’s Mane contains two key nootropic compounds, called hericenones and erinacines. These specific compounds give Lion’s Mane its neuroprotective and anti-inflammatory properties, effectively helping protect against neurodegenerative diseases. 

Research has shown daily supplementation to significantly improve cognitive test scores in individuals with mild Alzheimer’s disease. Regular use of Lion’s Mane, whether consuming the mushroom fresh or supplementing, may enhance memory, focus, and overall mental clarity, making it a valuable addition for those looking to support brain health.

3. Panax Ginseng & Rhodiola Rosea

Panax ginseng and Rhodiola rosea are both adaptogenic nootropics, meaning these adaptogenic herbs also have significant nootropic brain-boosting benefits in addition to their stress-supporting properties.

They enhance neurotransmitter activity and reduce oxidative stress, while helping combat mental fatigue and improve focus. 

Note that these are both stimulating adaptogens, which means they can help increase low cortisol levels. That being said, it’s important to first understand if they are right for you! You can do so by gaining more insight into your cortisol levels and daily cortisol patterns.

Get One Step Closer to Better Brain Function

Adaptogens and nootropics offer natural and effective ways to enhance focus, cognition, and overall brain health, whether through enhancing cognition directly or impacting our stress response. 

If you’re curious what may be the best fit for you, getting a baseline understanding of your cortisol levels is a great place to start. In our Dried Urine Hormone Testing Package, urinary cortisol metabolites, or breakdown products, are measured and mapped out to show your daily cortisol rhythms. This gives valuable insight to ensure that the brain boosting supplements that you choose are actually right for you.

Written by Romana Brennan, MS, RD