Goals ›

Cognition

Memory, focus and clear thinking.

Strongest evidence: Iron, Omega-3 fatty acids and Fish oil.

Supplements for cognition

Each supplement gets the grade of its strongest cognition benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
IronIron stores↑, Hb↑ 1–4g/dLStrong3 of 8
Omega-3 fatty acidsBrain chemistry +memory, −15 pp vasospasmStrong3 of 8
Fish oilBrain inflammation/stress ↓, Cognition/behavior ↑Strong2 of 8
PhenylalaninePhe/DA brain effects, Phe lowering in PKUStrong6 of 8
CaffeineAlertness +, RT↓, Blood pressure +, alertness +Strong4 of 8
DHA (docosahexaenoic acid)Brain networks +0.015, +4 IQ / +7 MDIStrong3 of 8
Vitamin B9Cognition + homocysteine, ~30% tHcy dropStrong2 of 8
CholineCognition +3.5%, Memory/behavior +25%Strong5 of 8
Arachidonic AcidAA/DHA boosts brain growth, +7 MDI; visual gainsStrong2 of 8
Folic AcidMemory/cognition +, Homocysteine ↓Strong2 of 8
Showing 10 of 150 supplements.

What cognition covers

8 benefits that studies measure, and the supplements with the strongest evidence for each.

Brain health

The physical condition of the brain over time, as distinct from how it is performing today. It is studied through imaging, through blood markers of brain cell damage, and through the long-term rate of cognitive decline.

53 supplements, 18 strong
  1. Omega-3 fatty acidsStrong, 190
  2. Fish oilStrong, 186
  3. PhenylalanineStrong, 138
  4. DHA (docosahexaenoic acid)Strong, 109
  5. Vitamin B9Strong, 73

Memory

Storing information and getting it back later. It is measured by recall and recognition tests, and short-term working memory is scored separately from long-term memory.

37 supplements, 10 strong
  1. DHA (docosahexaenoic acid)Strong, 54
  2. Fish oilStrong, 48
  3. CholineStrong, 39
  4. Omega-3 fatty acidsStrong, 39
  5. Ginkgo BilobaStrong, 35

Focus & concentration

Holding attention on one task and not being pulled off it. It is measured with sustained-attention and reaction-time tests, and it is a narrower thing than memory or general clarity.

87 supplements, 22 strong
  1. IronStrong, 272
  2. CaffeineStrong, 98
  3. Omega-3 fatty acidsStrong, 45
  4. DHA (docosahexaenoic acid)Strong, 32
  5. Vitamin B9Strong, 31

Mental clarity

The subjective sense of thinking clearly, as opposed to feeling foggy. It is measured on self-report scales, often alongside objective cognitive tests that do not always agree with them.

87 supplements, 21 strong
  1. IronStrong, 175
  2. CaffeineStrong, 61
  3. Ginkgo BilobaStrong, 29
  4. CholineStrong, 26
  5. AspartateStrong, 25

Learning

Taking in new information and being able to use it. It is measured by learning tasks where the same material is presented repeatedly, and by how much is retained afterwards.

13 supplements, 2 strong
  1. CholineStrong, 25
  2. L-TyrosineStrong, 24
  3. L-SerineModerate, 8
  4. CiticolineModerate, 7
  5. PhenylalanineModerate, 7

Alertness

How awake and responsive you are right now, as opposed to how well you slept. It is measured with reaction-time tasks and with self-rated scales such as the Karolinska Sleepiness Scale.

21 supplements, 5 strong
  1. CaffeineStrong, 113
  2. MelatoninStrong, 31
  3. L-TyrosineStrong, 20
  4. PhenylalanineStrong, 17
  5. CarnitineStrong, 14

Creativity

0 supplements, 0 strong

    Productivity

    Getting more done, at work or in daily tasks. It is measured by output on set tasks and by self-reported questionnaires, and it depends heavily on the task being measured.

    10 supplements, 3 strong
    1. IronStrong, 135
    2. CaffeineStrong, 73
    3. L-TyrosineStrong, 42
    4. TheanineModerate, 4
    5. Huperzine AModerate, 3

    Protocols for cognition

    What studies used, for this goal or for a group of people. Not advice: talk to a doctor first.