10 scientifically proven nootropics to improve memory and concentration!

Do something about it.memoryinterpoint (interword separation)(powers of) concentrationI want to enhance the
I want to perform better at work."
."supplementI'm looking for something that can enhance cognitive function at the

This article is for those who are interested in this topic.

Work and study.(powers of) concentrationand ... andmemoryWould you like to enhance the

If so, you may find this article useful.

This article presents selected research-based nootropics with figures.

As discussed below, a nutropic is amemoryand ... and(powers of) concentrationSuch as,brain functionIt is believed to help improvesupplementand components.

memoryand ... and(powers of) concentrationas well asstressIt is full of ways to improve a wide range of cognitive functions, including tolerance.

If you are interested, please read to the end.

What is nutropic?

Definition of nutropic

nutropicmeans drugs to enhance cognitive function andsupplementThis is a generic term for Specifically,memory, ,attentiveness, ,(powers of) concentrationIt improves cognitive functions and protects the nervous system, such as

• Cognitive Function Improvement: Ability to learn, memory,attentivenessand others are improved.
• neuroprotectionOxidationstressProtects nerve cells from

Much research has been conducted in this area, and effectiveness tends to be evaluated based on scientific evidence.

History and evolution of nutropics

The concept of nutropics was first introduced in the 1970s by Romanian psychologist and chemist Cornelu E. Gürgea.

The first use of the term was in his book Pharmacology and Clinical Use of Piracetam.

In the beginningPiracetamHowever, nowadays, the use of drugs is limited to a wide variety of drugs andsupplementis considered a nutropic.

10 Nootropics with proven research-based results

This article describes the effects of the following nutropics.

The following is an explanation of each of the major effects.
You may want to consider this for your purposes.

Table of effects of the nutropics presented in this article

Each nutropic also has proven benefits other than those listed above.

We encourage you to check each nutropic item.

Effects of L-Theanine (L-Theanine)

L-Theanineis mainly greenteaand its effects have been confirmed in many studies.

In particular, theReduction of agitationand(powers of) concentrationimprovementis attracting attention.

In a 2008 study, the following effects were observed in 27 healthy volunteers when 50 mg of caffeine was combined with 100 mg of L-theanine

• Increased speed and accuracy in attention-switching task after 60 minutes
• Reduced sensitivity to disturbing information in memory tasks at 60 and 90 minutes

This study shows that the combination of L-theanine and caffeine improves performance on cognitively demanding tasks.

Dosage and Timing

In general, the recommended dosage of L-theanine is200 mg to 400 mgIt is.

This dose is the range that has been found to be effective in many studies and is safe for the majority of people.

• after breakfast: For those who are prone to agitation, it is recommended that it be taken after breakfast.
• as necessary: (powers of) concentrationmay be maximized by taking it before doing any work that requires it.

Side effects and how to deal with them

L-theanine is generally safe and lessside effecthave been reported, but in rare cases the following symptoms may occur

• headache
• indigestion

approach:

• Dose Adjustment: side effectIf the patient experiences a "problem," reduce the dosage and see how it goes.
• With meals: If indigestion occurs, taking it with meals may alleviate symptoms.

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Effects of Creatine

creatineis mainly used formuscleIt is known for enhancing and improving sports performance, but studies have shown that it also has certain effects on cognitive function.

In particular, theImproved cognitive function during fatigueis attracting attention.

In a 2003 study, young adult vegetarian subjects were given 5 g/day of creatine for 6 weeks,Significant positive effects (p < 0.0001) in working memory (backward digit span) and intelligence (Raven's Advanced Progressive Matrices)was confirmed.

The results showed effects in both tasks requiring speed of cognitive processing.

Dosage and Timing

Common doses of creatine are,5g to 10gIt is.

This amount is safe for most people and has proven to be effective.

• every day: Taking a certain amount daily maintains a constant creatine level in the body and maximizes its effectiveness.
• With meals: It is recommended that it be taken with meals to promote absorption.

Side effects and how to deal with them

Creatine is generally safe and has no significantside effectis considered to be low.

However, the following symptoms may occur

• Mild stomach pain
• moisture retention

approach:

• Dose Adjustment: side effectIf the patient experiences a "problem," reduce the dosage and see how it goes.
• distributed intake: Take small amounts in divided doses throughout the day, rather than large amounts at a time.

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Effects of Caffeine (Caffeine)

caffeineis a familiar stimulant for many people, mainly in coffee and redteaEnergydrinkIt is contained in such items as

Studies have shown that caffeine isIncreased awakeningLet them,Improved short-term memoryThis has the effect of

In a 2002 study, 24 participants received four 65-mg doses of caffeine and one 200-mg dose of caffeine over a 5-hour period.

In both intake patterns,Increased alertness, increased anxiety, performance on simple and choice response tasks, cognitive attention tasks, tasks requiring sustained responses, and dual tasks involving tracking and target detectionI did.

The results suggest that previous findings on large single doses of caffeine are applicable to normal patterns of caffeine intake.

Dosage and Timing

Common caffeine doses are,100mg to 200mgIt is.

• Breakfast or Lunch: sleepIt is recommended that they be taken at an earlier time so as not to affect the
• After dinner.: It is better to take it after a meal, as taking it on an empty stomach may upset the stomach.

Side effects and how to deal with them

Caffeine can also be overdosed.side effectmay appear.

• sense of anxiety
• sleepdisability

approach:

• reduce the dose: side effectIf you experience any of the following, try reducing the dosage
• Adjust intake time: sleepIf this affects the time of ingestion, accelerate the time of ingestion.

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Effects of Bacopa monnieri (Bacopa monnieri)

Bacopa Monieri.is one of the herbs used in traditional Ayurvedic medicine, and recent research hasmemoryimprovementandantioxidant actionhas been confirmed.

In a 2001 study, 300 mg of Bacopa monniera (also known as Brahmi or Keenmind) extract was taken daily for healthy people.

12 weeks later.Significant improvement in speed of visual information processing, learning speed, and memory fixationI did.

In particular, speed of visual information processing was improved in the IT task, learning speed and memory fixation were measured in the AVLT (P<0.05), as well as state anxiety (P<0.001).

Dosage and Timing

The recommended dosage of Bacopa monnieri is,300 mg to 450 mgIt is.

• After breakfast in the morning: Take it at the beginning of the day and you will feel its benefits throughout the day.
• After dinner.: It is recommended that it be taken after meals to improve absorption.

Side effects and how to deal with them

Bacopa Monieri's.side effectThe following are among those reported as

• Stomach discomfort
• constipation

approach:

• Consume after meals: Take after meals to avoid stomach discomfort.
• drink plenty of water: It is important to drink plenty of water to prevent constipation.

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Effects of Ashwagandha (Withania somnifera)

ashwagandha (type of Indian cactus)(Withania somnifera)is particularly important forstressIt has been shown to be useful in improving management and cognitive function. In particularKSM-66Products labeled as "high quality" are considered to be of high quality.

A 2012 study found that chronicstress64 adults with,ashwagandha (type of Indian cactus)Highly concentrated full spectrum extract of root (Withania somnifera)under conditions of 60 days of intake,stressThe scores on the rating scale decreased significantly (P<0.0001) andserumcortisolLevels also decreased significantly (P=0.0006)I did.

By this study,ashwagandha (type of Indian cactus)Root extract is safe and effective.stressIt has been confirmed that it increases resistance.

side effectare comparable in both groups, and seriousside effectwas not reported.

あわせて読みたい

[Supplement] Research shows that ashwagandha lowered cortisol levels by 27.91 TP3T [Stress Reduction Effect]. Spoiler for this article Serumcortisol: 27.91 TP3T down in 60 days Comparison with placebo: variousstressoverwhelming victory by check side effectNone in particular "ChronicstressI feel that" "I don't like...

Dosage and Timing

Generally recommendedashwagandha (type of Indian cactus)(especiallyKSM-66) Dosage of,300mg to 500mgIt is.

• Before going to bed.: stressIt is often taken before bed to improve tolerance.
• After dinner.: It is recommended that it be taken after meals to improve absorption.

Side effects and how to deal with them

ashwagandha (type of Indian cactus)(at sentence-end, falling tone) indicates a confident conclusionside effectThe following are among those reported as

• Stomach discomfort
• headache
• hepatotoxicity

あわせて読みたい

[Side Effects] Summary of suspected hepatotoxicity with ashwagandha. Spoilers for this article ashwagandha (type of Indian cactus)There is a suspicion of hepatotoxicity in "yes", but the onset itself is very rare.ashwagandha (type of Indian cactus)I heard that it is hepatotoxic to...

approach:

• Consume after meals: Take after meals to avoid stomach discomfort.
• Adjust dosage: If headaches occur, try reducing the dosage.

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Effects of Phenylalanine (Phenylalanine)

PhenylalanineIt has been shown to be particularly effective in increasing dopamine levels and improving mood.

In a 1988 study, rats withDopamine level in the bodyResults of phenylalanine (phenylalanine) administration under conditions that measure thePhenylalanine ingestion at 200 mg/kg increased basal dopamine release by 591 TP3T, with a peak observed at 75 min.

On the other hand, the 500 mg/kg dose did not alter basal dopamine release, and the 1000 mg/kg dose decreased dopamine release by 261 TP3T.

No significant changes were observed in the concentrations of DOPAC (dihydroxyphenylacetic acid) and HVA (homovanillic acid).

Dosage and Timing

Commonly recommended phenylalanine doses are,500 mg to 1,500 mgIt is.

• In the morning.: Improvement of mood and(powers of) concentrationWhen aiming for improvement, it is often taken in the morning.
• After dinner.: It is recommended that it be taken after meals to improve absorption.

Side effects and how to deal with them

Phenylalanine.side effectThe following are among those reported as

• anxiety
• Increased heart rate

approach:

• Adjust dosage: side effectIf you experience any of the following, try adjusting the dosage
• Consult with your doctor: Severeside effectis encountered, consultation with a physician is required.

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Effects of Inositol

Inositolare particularly important in the regulation of neurotransmitters andstressIt is believed to be effective in improving resistance.

Brainprefrontal cortexis a region involved in higher cognitive functions and judgment.
stressmay reduce activity in this area, impairing problem-solving skills and the ability to plan and make decisions.

In a 2000 study,24 adults with bipolar depressionparticipated in the study, under conditions of 12 g of inositol (inositol) over a 6-week period,Reduction in Hamilton Depression Rating Scale (HAM-D) score of 501 TP3T or greater in the inositol group and 301 TP3T in the placebo groupIt was.

Bipolar depression

Bipolar disorder is a psychiatric disorder characterized by extreme mood swings.

In this condition, the state alternates between elation (mania) and depression.

In the euphoric state there is extreme energy, confidence, and activity, whereas in the depressed state the mood is subdued and there is loss of interest and reduced activity.

Treatment usually involves a combination of medication and psychotherapy.

Bipolar Disorder

Bipolar disorder - Symptoms and causes

HAM-D.score

The HAM-D score, or Hamilton Depression Scale, is a diagnostic tool to assess the severity of depressive symptoms.

This scale is used to measure a variety of depressive symptoms (e.g., low mood,sleep(e.g., suicidal thoughts, etc.).

Each question has a score, and the higher the total score, the higher the severity of depressive symptoms.

This score is used by physicians and psychiatric professionals and is considered an important indicator in determining treatment strategies and evaluating effectiveness.

Severity classification on the Hamilton Depression Rating Scale - PubMed

A rating scale for depression - PubMed

In addition, theMontgomery-Asberg Depression Rating Scale (MADRS) score reduction of 671 TP3T in the inositol group and 331 TP3T in the placebo groupwas confirmed.

MADRS (Montgomery-Åsberg Depression Rating Scale)

The MADRS (Montgomery-Åsberg Depression Rating Scale) is,Scale to assess severity of depressive symptomsIt is.

This scale is low in mood,(powers of) concentrationIt consists of 10 items related to various symptoms, such as lack of

Each item has a score from 0 to 6,The higher the total score, the more severe the depressionThe company will be judged to be

This scale is used by health professionals to evaluate the effectiveness of treatment and to develop treatment plans.

A new depression scale designed to be sensitive to change - PubMed

Grade scores of Montgomery-Asberg Depression and the Clinical Anxiety Scales - PubMed

Inositol intake isside effectwas low and there was no change in therapeutic drug levels in the blood.

Dosage and Timing

Common doses of inositol are,500 mg to 2,000 mgIt is considered to be a

• After dinner.: It is recommended that it be taken after meals to improve absorption.

Side effects and how to deal with them

General Inositolside effectThe following have been reported as

• Digestive disorders
• drowsiness

approach:

• Adjust dosage: side effectIf you experience any of the following, try adjusting the dosage
• Consult with your doctor: Severeside effectis encountered, consultation with a physician is required.

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Yamabushitake (Hericium erinaceus) Effects

bearded tooth fungus (Hericium erinaceum)is particularly important forbrain functionImprovement ofand ... andNerve ProtectionThe following are useful in the following areas

In a 2009 study, Japanese men and women with mild cognitive impairment aged 50 to 80 years were given Yamabushitake (Hericium erinaceus) for 16 weeks,Cognitive function scale based on the revised Hasegawa Dementia Scale (HDS-R) at 8, 12, and 16 weeks compared to placebo groupThe score improved significantly in

However, four weeks after the end of intake, scores decreased significantly.

The following is a transition of the study.

• 8 weeks: Significantly improved scores on cognitive function scales
• 12 weeks: Further significantly improved scores on cognitive function scales
• 16 weeks: Most significantly improved scores on cognitive function scales

A 2013 study also used a water extract of mountain mushroom (Hericium erinaceus), which was found to be nontoxic to human lung fibroblast MRC-5 and neuroblastoma-glioma cell NG108-15,10 ng/mL NGF (nerve growth factor) and 1 μg/mL mushroom extractBy a combination of,Neurite growth improved 60.61 TP3TThe report stated that the

Dosage and Timing

• dose: In general, drypowderThe recommended dose is about 500 mg to 1,000 mg in
• timing: It should be taken with meals to improve absorption.

Side effects and how to deal with them

• allergic reaction: Allergic reactions to mountain mushrooms have been reported.
• Digestive discomfort: Ingestion of high doses may cause discomfort in the stomach and intestines.

approach

1. Start with a small dose and increase gradually.
2. Consume with meals.
3. Consult with a physician to assess the risk of allergic reactions.

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Effects of Phosphatidylserine (Phosphatidylserine)

Phosphatidylserineismemoryand learning capacityhas been reported.

A 2010 study of non-demented older adults taking phosphatidylserine-DHA (PS-DHA) for 15 weeks,Significant improvement in immediate verbal memoryThe first time the company was founded, it was a "new" company.

In addition, in a subset of participants with relatively good basic cognitive function,Significant improvement in immediate and delayed verbal memory, learning ability, and time to copy complex figuresThe post hoc analysis revealed that the

A 2013 study of seniors aged 50 to 90 years who took 300 mg of soy-derived phosphatidylserine (SB-PS) daily for 12 weeks,Significant gains in memory recognition (P = .004), memory regeneration (P = .006), executive function (P = .004), and mental flexibility (P = .01)I did.

In addition, as measured by the Rey Auditory Verbal Learning Test (Rey-AVLT)Overall learning ability and immediate memory recovery also significantly improved(P = 0.013 and P = 0.007).

Dosage and Timing

The recommended dosage of phosphatidylserine is,100 mg to 300 mgIt is.

• With meals: It is generally taken with meals to improve absorption.

Side effects and how to deal with them

Phosphatidylserine in generalside effectare as follows

• Stomach discomfort
• insomnia

approach:

• Adjust dosage: side effectIf you experience any of the following, try reducing the dosage
• Consult with your doctor: Severeside effectis encountered, it is advisable to consult with a physician.

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Effects of Probiotics

Probiotics are live microorganisms, mostly bacteria and yeast, that provide health benefits when taken in moderate amounts.

These "good" bacteria are naturally present in some foods, such as yogurt, and in the diet ofsupplementIt can also be taken as

Probiotics help balance the intestinal microflora, aid in digestion, and support the immune system.

These have been studied for a variety of health conditions, including digestive disorders, allergies, and even mental health issues.

The 2019 study included 1901 participants in 19 double-blind, randomized, placebo-controlled trials and found that probiotic intake was associated with a significant reduction in depressive symptoms inSignificant improvementIt was confirmed that they showed

In particular, the largedepressionIn the group of patients with sexual disorders (MDD), this effect was particularly pronounced.

In addition, theImprovement of depressive symptoms was even more effective when multiple probiotic strains were usedIt is also reported that

A 2013 study found that intestinal microbiotaNormal and healthybrain functionIt is important toandstressand microorganisms, and the relationship between microorganisms andstressHow it affects related behaviors was examined in detail.

Studies have shown that bacteria in the gut (including symbiotic bacteria, probiotics, and pathogenic bacteria) can be used to regulate neural pathways and central nervous system signaling systems throughactivationIt is now clear that the company will do so.

In a 2016 study, Alzheimer's disease (AD) patients were given probiotics (including Lactobacillus acidophilus, Lactobacillus casei, Bifidobacterium bifidum, and Lactobacillus fermentum) for 12 weeks, the MMSE score (a measure of cognitive function) was+27.90% ± 8.07The improvement was confirmed.

MMSE score (a measure of cognitive function)

The Mini-Mental State Examination (MMSE) is a widely used test to assess cognitive functions such as memory, attention, and language.

This test is often performed by health care professionals,cognitive abilityIt consists of a series of questions and assignments to assess different aspects of the

"Mini-mental state". A practical method for grading the cognitive state of patients for the clinicia...

Advantages and Disadvantages

• Advantages: stressImproved tolerance, mood stabilization, and cognitive function.
• demerit: digestive problems due to overdose, allergic reactions in some people, etc.

Dosage and Timing

It is generally recommended that probiotics be taken with meals or between meals.

However, be sure to check the label on the product, as it may vary depending on the product.

Side effects and how to deal with them

1. Digestive disorders: Gas, bloating, and diarrhea may occur.
   • approachIf symptoms do not improve, consult a physician. If symptoms do not improve, consult a physician.
2. risk of infection: immunityare low or long-term residents of health care facilities may be at increased risk of infection.
   • approach: Prior consultation with a physician is required. If symptoms develop, seek medical attention immediately.
3. allergic reaction: Some probiotics contain ingredients that may cause allergic reactions, such as dairy and soy.
   • approach: If you have allergies, please check the ingredients list carefully and consult your doctor before taking this product.

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Summary and recommended combinations

How was it? I would like to conclude by summarizing the contents of this article.

The nutropics presented in this article are,Effectiveness has been confirmed based on researchThe following is a list of the most common problems with the

The effect and dosage that each nootropic produces,side effectYou should be careful to choose the right one for you based on this information.

Summary of Effects

The following is a summary of each of the main effects of the nutropics described in this article.

This is only a case of focusing on major and well-known effects.

Recommended combinations

We will give you some recommended combinations of the individual nutropics.

Any combination,side effectand ... andinteractionBeware ofand doses should be appropriately adjusted.

In addition, the newsupplementAlways consult with your physician before starting a

That's all for this article. Thank you for reading to the end.

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This site is primarily intended toashwagandha (type of Indian cactus)to provide information about the results of the study and not to provide medical advice.

It is not intended to diagnose, treat, or prevent any specific disease or condition.

Always follow professional advice when using the information on this site.

We also cannot be held responsible for any loss or damage that you may suffer as a result of acting on the basis of the information on this site.

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