What to take for cognition
Graded by the strength of the evidence — strongest first. Nothing here is sold to you.
Caffeinegrade A— reliably improves alertness, reaction time, and vigilance Creatinegrade B— Meta-analysis of 16 RCTs (n≈492 adults): improved memory, attention, and processing speed; no significant effect on overall or executive function. Lion's Manegrade C— early, small studies suggest a modest cognitive effect Ginkgograde C— no reliable benefit for preventing cognitive decline in large trials L-Theaninegrade C— improves attention and reduces distraction, especially combined with caffeine Irongrade C— improves attention/cognition when iron deficiency is present; no benefit if replete Ashwagandhagrade C— preliminary improvements in memory/executive function; small trials Omega-3not well studied— not adequately studied for cognition in healthy adults