Nootropics: benefits, types & how they work

‘Nootropics’ sounds like something from a science lab. In reality, you may already be having some without even realising it. But what exactly earns an ingredient the ‘nootropic’ label and do nootropics work? Often talked about in relation to focus, memory and brain function, nootropics cover a surprisingly broad range of substances – and the science behind them isn’t all equal. So, before you add one to your routine, we spoke to H&B nutritionist Chandni Vadgama to understand what’s worth knowing.

Nootropics are substances associated with brain and cognitive function, particularly things like memory, focus, attention and learning. You might hear them called ‘brain boosters’ or ‘smart drugs’, but nootropics cover a wide range of natural and synthetic substances – and the science behind each one can look very different.¹

There’s no single type of nootropic. The term covers everything from nutrients your body already uses to herbs with a long history of traditional use – and the evidence behind each one varies too. So, what are the 'best' nootropics? There isn’t really a straightforward answer. But here are some of the most talked-about nootropics and what researchers have found so far.

Omega-3 fatty acids

Omega-3 fatty acids, particularly DHA and EPA, are well known for their role in brain health. But does taking more make you sharper? Not necessarily. While research is still evolving, some studies do suggest getting enough omega-3 in your diet may support overall brain function, learning and memory.²

Ginseng

It has a long history of traditional use and is now being investigated for its potential effects on cognition. “Ginseng is a perennial herb widely used in traditional Chinese culture and has been used as a tonic in East Asia for thousands of years," says Chandni. "It’s said to help with mood, cognitive function and energy.”

Human studies have reported improvements in aspects of memory and cognitive performance, but results vary depending on how the herb is prepared, the dose and people being studied.³

Ginkgo biloba

Ginkgo biloba might have a reputation as a ‘brain herb’, but its reputation runs ahead of the evidence in some areas. “Ginkgo biloba is increasingly used in Europe and the US and is said to contribute to cognitive function,” says Chandni.⁴

While individual studies have reported improvements in aspects of cognition, reviews haven’t found convincing evidence that it improves cognitive performance in healthy younger adults.⁵

Ashwagandha

Better known as an adaptogen, ashwagandha has also attracted attention as a potential nootropic. “It’s said to help with stress and anxiety,” says Chandni.⁶ Small human trials have also explored its effects on areas including attention, memory and executive function, but larger, high-quality studies are still needed.⁶

L-theanine

You may already be getting this one without knowing it. L-theanine is an amino acid naturally found in tea and has been studied for its potential effects on relaxation, attention and cognitive performance.⁷ Research is particularly interested in what happens when it’s combined with caffeine, although the evidence is still developing.

Creatine

The most widely researched sports supplement that researchers are increasingly interested in what it could mean for the brain too. A 2024 review of 16 clinical trials found the strongest evidence for memory, although creatine didn’t significantly improve overall cognition or executive function.^8,9

Bacopa monnieri

This Ayurvedic herb has attracted particular interest for memory. Some human trials have reported potential improvements in areas such as verbal learning and delayed recall – and unlike caffeine, it isn’t necessarily an instant effect, with positive studies often investigating longer-term use.¹⁰

Rhodiola

Another adaptogenic herb, but its nootropic story is particularly interesting when the brain is under pressure. “Some research into rhodiola has found potential effects on mental fatigue and cognitive performance during stressful or demanding periods, although study quality varies,” says Chandni.¹¹

There’s no single switch in your brain that nootropics simply turn on. In fact, two substances described as nootropics can work in completely different ways. Chandni tells us, “They’re substances that primarily activate cognitive functions, such as memory and learning, especially in situations where these functions are impaired. They interfere with the metabolism of neuronal cells of the central nervous system and can affect the brain’s supply of glucose and oxygen.”⁶

In other words? It’s partly about brain fuel. Your brain cells need a steady supply of energy to do their jobs, and researchers are interested in whether certain nootropics can influence some of the processes involved.

Depending on the ingredient, researchers are investigating effects on things like brain signalling, blood flow, cellular energy and the way the body responds to stress. Caffeine, for example, acts on adenosine receptors in the brain, helping you feel more alert, while creatine is involved in the system your cells use to rapidly regenerate energy.^12,13 And that difference matters.

Calling something a ‘nootropic’ or a nootropic supplement doesn’t tell you how it works – or guarantee that it'll make you feel more focused or improve your memory. You need to look at the evidence for the individual ingredient, dose and outcome instead.

Focus, memory, alertness – nootropics come with plenty of promises. As Chandni says, “Potential benefits associated with nootropics include memory, focus, mood, energy and stress resistance,” says Chandni. The important word here is potential. Different ingredients have been studied for different outcomes, and evidence for one nootropic can’t be applied to all of them.

There’s no universal ‘best time’ to take a nootropic. “Depending on the type of nootropic, it can be taken as a capsule with water alongside a meal or as a powder added to a drink,” says Chandni. “But always follow the instructions on the pack.”

And don’t assume taking more will produce a bigger cognitive benefit. Stick to the recommended dose and check with a healthcare professional before taking a new supplement if you use medication, have a health condition or are pregnant or breastfeeding.

The two terms often appear side by side, but they don’t mean quite the same thing. “Nootropics directly target brain pathways to enhance cognitive performance like focus and memory," says Chandni. "Whereas adaptogens regulate the body’s stress response to build long-term resilience against physical and mental fatigue."²³

Where it gets confusing is that an ingredient can be talked about as both. Ashwagandha and rhodiola, for example, are generally described as adaptogens, but they also appear in the nootropics space.

Different nootropics have been studied for very different things. So, calling something a 'nootropic' doesn't mean it's been proven to make you more focused, energetic or better at remembering things. Be curious about the ingredient behind the label, keep your expectations realistic and remember that when it comes to cognitive performance, there’s rarely one shortcut to a sharper brain.

Ready for another ingredient deep dive? Find out what CoQ10 really has to do with energy or get to know inulin powder.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.