Nootropics 101: Boosting Your Brain Health Naturally

Nootropics, often referred to as "smart drugs," offer natural options for improving brain health and cognitive function through evidence-based approaches that can be safely implemented with proper guidance.

• Omega-3 fatty acids serve as anti-inflammatories that improve cell membrane fluidity and brain function
• L-theanine from green tea promotes relaxation while improving focus through vasodilation
• Essential nutrients like iron, zinc, B vitamins, and magnesium function as critical neurotransmitter cofactors
• Ginkgo biloba enhances cerebral blood flow and memory when used at appropriate dosages
• Adaptogens like Rhodiola help modulate serotonin and dopamine uptake for improved cognitive balance
• Caffeine can actually calm and increase focus for those with ADHD by blocking adenosine and increasing dopamine
• Start with fundamentals: omega-3, vitamin D, magnesium, and B vitamins before exploring other options
• Always follow the "start low, go slow" approach when introducing any supplement
• Comprehensive brain health requires proper sleep, exercise, mindfulness, hydration, and gut microbiome support

If you want to improve your brain health, focus on these evidence-based approaches while maintaining proper lifestyle habits that support cognitive function.

Chapters

• 0:00 Introduction to Nootropics
• 2:18 Evidence-Based Natural Brain Enhancers
• 7:13 Adaptogens for Cognitive Enhancement
• 9:43 Lifestyle Basics for Brain Health
• 14:52 Caffeine Benefits and Proper Use
• 20:16 Final Thoughts and Recommendations

Transcript

Introduction to Nootropics

Speaker 1 0:23

was asking, asking about it um, the earlier today and I wanted to answer it for them because they were talking about they had a lot of um, autoimmune issues and they had a lot of brain health issues of like brain fog and things of that nature and they were asking me, um, they were asking me how they can improve that. So it's kind of a buzzword, but nootropics means smart drugs or cognitivederall. Natural kind of options are omega-3, l-thenine, magnesium, iron, caffeine, and then there's also off-label medications for narcolepsics. So I mean, there's a lot more involved in there. Now, evidence based on the natural stuff. There's less information, necessarily that has been proven for some of the nootropics, but when you understand the underlying inflammatory process and you want to improve the brain like the brain blood barrier and the circulation without and you have more vasodilation and you calm the mind, you the nootropics actually are pretty effective, um, so that's the general overview. Even for children, um, they are effective. Everything comes down to going slow start, slow start, low. Um, obviously, follow healthcare professionals, um, disclaimer there, you know, follow your those that are in that knowledge. So if you want to keep it as positive, but you also want to be smart with what you are discussing with someone, but things can be done safely and at low dosage. So, as I was speaking to Soda before she was on and asking me about different things that are evidence-based, so there is an evidence-based information that has been out that can be used for brain health and cognitive enhancement. Shall I say? Phone, you know, computers, technology, things that switch up really quickly. We are more prone to having that quick thinking, and then also the food is a factor. So types of nootropics, or cognitive enhancers, brain health things.

Speaker 1 3:10

The word nootropic itself came. It is Greek, the word itself it means it's a comprehensive word. I didn't come up with it, it's not my term, it's from the 1970s, it's from a Roman psychologist. His name was Dr Cornelio Gagaria and he developed it's called Enhanced Learning and Memory, protecting the Brain from Injury and Improving the Efficacy of Brain Function with Minimal Side Effects. So the idea is you're trying to take something low and slow so that it helps with brain function. So I'm a big fan of something that's going to be safe, low, slow and effective, and that's kind of how I practice overall. If you can do something safely and you need a little something, that's okay, whether it's a prescription, a supplement or you know, just basic breathing. If you can do something at a small increments, you know you'd be surprised how much you can do and that just goes a long way. So mindful little ways every day.

Speaker 1 4:15

And in this sense we're talking about nootropics. So origins of these started, I think it started at like 1970s ish, um, and then you know that's when admiral and the 80s and 90s the big meds were came in. So when you were younger and you might not have known about certain medications, kids weren't medicated because the medications really weren't out until later on, um, and more studies started showing up. And then, not until the 2000s and beyond, were more supplement options other than medications used to help with brain health. So brain health can even mean not just ADHD or ADD or ASD, it could also mean for dementia or some other health issues. And the takeaway is just trying to you're trying to enhance what you can in the brain and the brain's component. So let's go with and talk about the evidence-based types.

Speaker 1 5:13

So different types are for the brain and that would recommend is omega-3. It's anti-inflammatory, the mechanism is anti-inflammatory, the mechanism of it. Hey, do you have a question, rishi? All right, if you have any questions you're welcome to and I appreciate you being in the room. So thanks so much, no problem. Oh yeah, I mean I'll have this on my podcast so you can always go back and refer it if you can't stand. So no big deal. Um, so omega-3 fatty acids are one. It's a liquid, right, it's like oil. Um, as I talk to people about the cells, so the cells are made of bilayers, bilipids, meaning they're fat layers. So these fat layers are have omega have. When you take omega-3, you're kind of helping that wall layer, that brick layer of oil to be lubricated. So the reason it helps is it helps with not just brain, it helps with the entire body's cellular level. Um, but in that, in the purpose with it is that it helps with fluidity and it kind of oils the, the um, those cells so that they prop, they are lubricated properly and they kind of do their job.

Adaptogens for Cognitive Enhancement

Speaker 1 6:26

Um, l-cine, which is a green tea, you'll notice people that do have ADHD or any sort of ASD. Nice to meet you, rashid. Oh, thank you so much for even sharing this out. That's very sweet that actually is. It promotes relaxation and it helps with sedation. So it's actually green tea, is actually some kind of a stimulant, but it can reverse and make it a relaxant and there's more studies that show that it's been helpful. You'll notice people will take green tea on a daily. Not only it's because it is a vasodilator. So why does it relax you? It relaxes the brain by opening up the cellular walls and, and you know, be able to release out more circulation throughout the body, out more circulation throughout the body and in low doses it's quite effective.

Speaker 1 7:21

Iron and zinc have been used as neurotransmitter cofactors. Other cofactors are the B vitamins and magnesium. Now, cofactors mean that to be helpful with neurotransmitters so that, like you'll know, like serotonin levels, if they're to have serotonin and dopamine levels to be balanced out, you need cofactors to kind of lock and key or carry throughout the blood and the bloodstream and circulate through the body. These are cofactors that help with that. When you're deficient in iron, zinc, zinc, magnesium or B vitamins, you will probably have some sort of neurological issues and I will tell you, the majority of individuals will have some sort of anxiety, depression, autism or ADHD or cognitive problems. Because and would you believe, I'm talking about in the lower spectrum, not talking about the severe spectrum there's most probably in your nutrient deficiency and just by improving some of your cofactors will improve, or taking some of these low dose evidence-based nootropics can really improve your overall health. Now, that doesn't mean it's the one size fits all or it's the fix, but what it does mean is that this, with lifestyle management and your overall you know um holistic approach, uh, you can do a lot for your body. You really can change it from the inside out, and then adding in some of this can, can um, give you, uh, the tools that it needs.

Lifestyle Basics for Brain Health

Speaker 1 8:49

There's one that I'm not as familiar with. It's called Bacopa. It's an antioxidant. I've never used it. People use it for GI upset. Ginkgo biloba I've used that's been very effective. I found that to be one. If I take too much of it I feel a little jittery, but that is very good. With memory cognition. That can be good for kids to adults, but depending upon upon the dosing. So just be careful with that. But it does really help with cerebral blood flow. Magnesium glycinate is quite effective where there's three different types of magnesium. There's a company, um, called um cymogen, that has a magnesium blend that's very effective for dementia. It has three blends of magnesium for cognitive ability. If you're talking about for kids, just make sure that you get the ones that are at a lower dose.

Speaker 1 9:40

Now, rhodiola is an adaptogen. I like rhodiola and holy basil. Those are helping with modulation of serotonin and dopamine and the idea for that is it's improving the serotonin uptake. Hi, how's it going? Nice to meet you. If you want to come in, you're welcome to Faith and Family. What's up? Thanks for just stopping in. I appreciate you, um, and that helps with like kind of jitteriness, more relaxation. There's ashwagandha and holy basil also, but in this aspect, um, sometimes those not that those aren't effective, they are also effective. But because we're talking about more of like cognitive enhancement, where rhodiola has, um, there has been some research that has been shown to be helpful.

Speaker 1 10:31

There are some other adaptogens, but I don't know if there's been full research on it. Not that they won't help, but there hasn't. And then there's one called acetylcholine or CDP. Choline enhances the dopamine and acetylcholine and a lot of people with ADHD have a deficiency in ADHD, or those with brain injury or TBIs have a deficiency in it, so they may need it. And there are different available supplements out there. Now you have to kind of be careful, like anything, when you're taking it. They're not FDA approved. They're not necessarily saying this is what it's for. So, in um, you just have to make sure how it's manufactured and where you're getting it and always start low.

Speaker 1 11:15

But obviously my best practice and thinking when I'm trying to help someone with any sort of brain fog or deficiency or whether it's hyper, hypo or depression or anxiety, um, and I'm trying to get them to get a little bit more focus I go down to the basics. So omega-3s, b12, magnesium, vitamin D. You know, keep it down to like, let's start there and then, if it's still some issues, where is it? Is it in the biome? Do I need to do micro testing, things of that nature? So, but let's keep it simple. Usually it's like B vitamins, iron, magnesium, vitamin D, omega-3. Okay, so that is like what one, two, three, four, five, iron, not so much for everybody. I'm iron deficient, so iron deficiency for me, but maybe not for you. Now, when you put all of those you know either in a one pill or you take them, you will have some improvement. I promise you there'll be some improvement. Now, on top of that, lifestyle management, basic lifestyle stuff, proper amounts of sleep, you know, around seven to eight hours of quality sleep, if that's doable for you Exercise where that is, depending upon your age.

Speaker 1 12:32

Mindfulness techniques that doesn't mean just sitting there. That means how can you make little mindful steps each and every day? Hydration, that's about 64 ounces of water with an electrolyte or a sort of citrus thing. I just went to take a break and I got my seltzer with my collagen and citrus. And screen time reduction. Obviously we're on this, so you're on screen time, but modify that as you can, at least for the evening. Hey, what's up? Nice to see you. If you'd like to come in, you're welcome.

Speaker 1 13:04

And then, supporting the gut and brain access right, so we're talking about the brain, so we want to improve ourselves by having a gut, brain access. By um you can help improve your microbiome. So how do you improve your microbiome? By putting in things uh probiotics and anti-inflammatory diets and improving what you put into your body. Um, I don't drink, so um for me alcohol. And keeping my liver and my microbiome um and it's optimal, my use is just what I choose to do. That doesn't mean that you have to choose that, but if you um want to make serious changes in your health, you have to um change certain parts and you know uh use these evidence-based supplements when needed and monitor with your family so that they can help you.

Caffeine Benefits and Proper Use

Speaker 1 13:48

But there has been research, you know significantly on omega-3s um, l-theanine and caffeine um and the importance of iron in those with ADHD or ASD. So there has been, you know, some improvements there. The reason they have been helpful, like I have stated, is that they're good for memory, they're good for your focus, mental clarity. Now, like there's not an official FDA approved on all of them, but there has been a significant amount of research there. Now some individuals need medication, whether you know it's Adderall, there's types of Modifin, there's Ritalin. There's different medications that are needed and those you have to go follow your um a medical professional to discuss that with them and to get therapy over counter supplements at least. If you're going to keep it simple, the main ones I would say is, like I said, is iron, vitamin d, omega-3, um and magnesium different blends depending upon the mornings or the night, and you know, and then look at the. You know if you want to look at more of the research and you'll see if things come out. But it's just look at it low and slow. And there isn't.

Speaker 1 14:55

Caffeine is so effective for those individuals. Is that um, that stimulant actually calms, uh, for a person with uh, cognitive issues. Most of the time it helps um do like the opposite effect. So for those with adhd and stuff, it just it like. It is almost like inverse um increases the focus because it blocks this um, the added adenosine, denosine um and increases the dopamine because we're low in dopamine when you have adhd or some cognitive issues. So then it will help increase the alertness.

Speaker 1 15:33

But you don't you still want to be careful with the amount of caffeine. Hey, how are you? Who are you? Nice to meet you. I appreciate you coming in. I'm talking about nootropics and the different types and how the evidence base that's there and I'm just recording about that and if you have any questions you're welcome to ask me. I'm here to help.

Speaker 1 15:54

So the reason why caffeine is a pretty big one or L-theanine from green tea is really very big is that the benefits of it is it increases the focus you're trying to sustain your attention, reduces fatigue and so people have less medication. The thing with that is that sometimes if you have too much caffeine, it can have almost too much dopamine effect and then you can actually be drained so you get that crash. So it's just kind of getting that balance and it requires, but it will help, definitely is helpful. That's why some of the ones with the blends are more helpful than just straight caffeine, because you can at least get the magnesium and the omega-3s to kind of balance out some of that excess in the caffeine so that you can feel a little bit more balanced than just that get that quick crash from the caffeine, because you almost literally that's why people end up having so much coffee and it, you know, and it eventually can be a detriment and then cause you more anxiety later on. But the main thing is keeping that lifestyle managed enough, like your sleep, you're keeping the right nutrients in the body and modifying how much caffeine after.

Speaker 1 17:08

Think about it like, hey, how's it going? Thanks for coming in. Think of it like, um, try to stop caffeine after like five hours before bedtime if you can. Um, safe uses of coffee, it's not bad. You know you want to just modify anything. Um, green tea is is also very effective if you're going to take it for the afternoon. And that is my general. Just nootropics, I do have a couple that I recommend. I'll probably put them in the podcast or and such. But you know, keep it simple. Think of it for kids, the lower ones, and then in general I think everyone would benefit again by omega-3, vitamin D, iron if it's in your necessary L-theanine and B vitamins, so there's some multis that will have that.

Speaker 1 18:00

There are some magnesium blends for nighttime for people to sleep. There has been some on melatonin, but with melatonin you have to make sure that the amount so does it help you sleep? It will, but it depends upon the dos problem. That what happens is for individuals that are taking prescription medications. The melatonin has probably been decreased, so they may actually benefit from some melatonin. And when you're going to take it is usually about 30 minutes to an hour before bed, so that may be sometimes. Instead of magnesium, sometimes people will take melatonin.

Final Thoughts and Recommendations

Speaker 1 18:53

I don't like melatonin all the time for long term because it can trigger off the body's mechanism of producing it, but a little low dose of it at times is helpful. Magnesium blends are usually a little bit more helpful for the body, so usually that's my choice, but it doesn't mean that it cannot be used, and sometimes melatonin is actually used during the day to help those that have hyperactivity or actually have problems with focus, and think of it as it's trying to calm down some of that. Another one that's been helpful too, has been Quisarin or turmeric, and think of that as more of an anti-inflammatory. We're trying to get rid of some of that excess energy and inflammatory process. I hope some of this information is helpful to you, and I appreciate that you tuned in and we're on the podcast or on this show. So thanks again and I appreciate it. So I'm going to check out and if you make sure your days are mindful each and every day.