Top 10 Evidence-Based Recommendations

Theanine dampens distractibility and mind-wandering via glutamatergic/GABA modulation, while caffeine boosts adenosine antagonism; together they synergize to sharpen selective attention and speed without extra anxiety. ^[1][2][3][4]

Multiple RCTs show the combo improves attention-switching accuracy/speed within 60–90 min; imaging suggests reduced mind-wandering. A 2025 meta-analysis finds small-to-moderate acute gains in attention and mood. ^[1][2][3][4]

Raises brain phosphocreatine to buffer ATP, supporting prefrontal and hippocampal networks under energy strain. ^[5]

Meta-analyses and large RCTs show small-but-real improvements in memory, attention time, and processing speed—especially in adults under stress or with lower baseline stores. ^[5][6][7]

Provides cytidine and choline to rebuild neuronal phospholipids and support acetylcholine signaling—key for attention/working memory. ^[9][13]

RCTs show improved attention in adolescents within 4 weeks and better episodic/composite memory in older adults with age-associated memory issues after 12 weeks. ^{[8][9][10][13]}

Enhances synaptic signaling and antioxidant defenses; over weeks, improves encoding and recall speed. ^[11]

Meta-analyses of RCTs (≥12 weeks) show benefits on speed of attention and memory recall in healthy adults; newer trials support attention/overall cognitive score improvements. ^[11][12][14]

Modulates neuroinflammation and endothelial function; acute boosts to sustained attention observed with bioavailable forms. ^[15][16]

Older adults showed improved sustained attention within 1 h and working memory over 4–12 weeks with Longvida; broader meta-analyses suggest benefits mainly with longer durations and older cohorts; some trials null. ^{[15][16][17][18]}

Erinacines/hericenones may stimulate NGF signaling and neuroplasticity. ^[19]

A placebo-controlled trial in mild cognitive impairment improved cognitive scores over 16 weeks; a recent acute study in healthy adults found no overall cognitive benefit—effects likely require chronic use. ^[19][20]

Modulates HPA axis and monoamines; may reduce mental fatigue and improve reaction time under stress. ^[21]

Placebo-controlled data show faster simple/choice reaction times; results under induced mental fatigue are mixed across trials. ^[21][22]

Dopamine/norepinephrine precursor that sustains catecholamine-dependent prefrontal function during acute stress or sleep loss. ^[23][24]

Human trials under sleep deprivation, cold, and multitasking show preserved vigilance/working memory; under mere cognitive load (no stress), one RCT showed worsened flexibility—use situationally. ^{[23][24][25][26]}

Incorporates into neuronal membranes to support signaling and neurovascular function. ^[27]

A 6-month RCT in low-DHA adults improved memory and reaction time; broader meta-analyses are mixed (null in many healthy cohorts, signal in subgroups or higher EPA/DHA dosing). ^[27][28][29]

Proposed to raise brain Mg and support NMDA/CREB signaling and synapse density; human data remain limited. ^[31][32]

One month RCT of a Mg-threonate + PS formula improved memory scores; proprietary older trial in cognitively impaired older adults reported benefits; evidence base is small—treat as experimental. ^{[30][31][33][34]}