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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
500-1000mg DHA
Modest support for age-related cognitive maintenance. Central to the aging brain.
PMID: 29145952Effective Dose
300mg standardized (55%+ bacosides)
Improves memory and learning speed over 8-12 weeks. Effect builds gradually.
PMID: 22747190Effective Dose
3-5g daily
Improves cognition under sleep deprivation and in vegetarians.
PMID: 33884858Effective Dose
100mg caffeine + 200mg L-theanine
Acute improvement in attention and working memory. Smooths caffeine's edge.
PMID: 18681988Effective Dose
500-3000mg/day
Preliminary evidence for cognition and mild cognitive impairment. Fruiting body extracts only.
PMID: 18844328Prevagen (apoaequorin)
No credible RCT evidence. FTC sued the maker for deceptive marketing.
Ginkgo Biloba
Large GEM study: no benefit for dementia prevention. Small, inconsistent effects elsewhere.
Phosphatidylserine
Weak signal for age-related cognition. Not worth the cost.
Huperzine A (long-term)
Drug-like acetylcholinesterase inhibitor. Tolerance and side effects over time.
Generic "Nootropic" Blends
Under-dose actives, hide doses in proprietary blends, often include vinpocetine or huperzine A without warning.
FDA miscarriage warning. Avoid if pregnant or trying to conceive.
Additive bleeding risk. Case reports of intracranial hemorrhage.
Additive cholinergic effect. Nausea, bradycardia.
CYP3A4 induction — reduces effectiveness of many drugs.