Supplements for cognitive function and energy
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Caffeine, Ginseng, and Ephedrine for Cognitive Function and Energy
Caffeine is well-established for its ability to enhance both cognitive and physical performance, mood, and perceived energy when taken in moderate doses. Its effects are the most consistent and well-understood among common supplements. Ephedrine may also provide some enhancement in physical and mental functions related to energy, but the evidence is less robust. In contrast, ginseng has very weak evidence supporting its role in boosting cognitive function or energy levels .
Multi-Ingredient Energy Supplements and Brain Activation
Supplements that combine multiple ingredients (multi-ingredient energy supplements, or MIES) have been shown to increase brain activation and improve reaction time and sensitivity to cognitive tasks in a dose-dependent manner. This suggests that higher doses of these supplements can lead to greater improvements in cognitive performance and cerebral-cortical activation during attention-demanding tasks .
Creatine for Memory and Reasoning
Creatine supplementation may improve short-term memory and intelligence/reasoning in healthy individuals. However, its effects on other cognitive domains such as long-term memory, attention, and executive function are inconsistent. Some evidence suggests that vegetarians may benefit more in memory tasks, and creatine could be particularly helpful for aging or stressed individuals 359.
Ketone and Medium-Chain Triglyceride (MCT) Supplements for Brain Energy
Ketone supplements and MCTs provide the brain with an alternative energy source, especially when glucose is limited. These supplements may help improve cognitive and motor performance, particularly in neurological conditions or aging. Long-term MCT supplementation has shown cognition-enhancing effects in animal studies, supporting the idea that providing alternative brain fuels can benefit cognitive function 457.
Vitamins, Minerals, and Antioxidants for Cognitive Health
Supplements such as vitamin B12, iron, and omega-3 fatty acids have shown effectiveness in improving attention, while collagen peptides, Bacopa monnieri, and creatine are more beneficial for memory. Magnesium l-threonate has demonstrated significant improvements across various cognitive tests, especially in older adults. The benefits of these supplements can depend on factors like age, dosage, duration, and individual health status 5610.
Curcumin for Global Cognitive Function
Curcumin supplementation can significantly improve global cognitive function, especially at a dose of 0.8 g/day for at least 24 weeks. The benefits are more pronounced in older adults and those from Asian populations. Shorter durations or lower doses do not show the same effect .
Omega-3, Carotenoids, and Vitamin E for Working Memory
A combination of omega-3 fatty acids, carotenoids, and vitamin E has been shown to improve working memory in older adults. The improvements are more noticeable as cognitive tasks become more challenging, and the effect is linked to increased levels of these nutrients in the body. This combination may help reduce cognitive decline and dementia risk in later life .
Limitations and Research Gaps
While some supplements show promise for cognitive enhancement and energy, the evidence is often inconsistent or limited by methodological flaws. Many studies have small sample sizes or lack rigorous controls, making it difficult to provide clear recommendations. Individual responses to supplements can vary, and more research is needed to clarify optimal dosages, durations, and combinations for different populations 69.
Conclusion
Several supplements—including caffeine, creatine, MCTs, ketones, curcumin, omega-3 fatty acids, carotenoids, vitamin E, and certain vitamins and minerals—have shown potential to support cognitive function and energy. The effectiveness of these supplements can depend on the specific cognitive domain, individual characteristics, and supplement regimen. While some benefits are supported by evidence, more high-quality research is needed to guide safe and effective use for cognitive enhancement and energy support.
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