Lion's mane is a medicinal herb with notable neuroprotective and antioxidant properties. The main bioactive compounds of lion's mane, hericenones and erinacines, have been shown to stimulate the synthesis of nerve growth factor (NGF) (61). Due to this, lion's mane is usually used for improving cognitive function in both healthy individuals and patients with cognitive impairment and neurodegenerative disorders. A systematic evaluation of the effects of medicinal mushrooms on mood and cognition has found significant improvements in almost all clinical trials that used lion's mane (62), with the statistically robust cognitive benefits especially in middle-aged and older adults. Favorable changes in scores of neurocognitive and behavioral assessments were attributed to changes in structure and connectivity of neuronal tissue. The mechanisms behind lion's mane health effects include its ability to reduce formation of reactive oxygen species (ROS) and increase the levels of antioxidant enzymes; lion's mane is also capable of decreasing pro-inflammatory markers and markers of neuronal damage, thus improving brain health. Due to this, lion's mane exhibits both neuroprotective and neurotrophic activity (63).

Cordyceps is a parasitic fungus with a long history of use in traditional Chinese medicine. Cordyceps is often used for a purpose of improving physical and mental resilience to stress, improve overall performance, and promote vitality and longevity. Cordyceps is likely to have a notable effect on stress & fatigue. One animal study has shown that hot water extract of cordyceps reduces fatigue during swimming tests and lowers biochemical markers of stress (56). A few studies in humans have also confirmed anti-fatigue effects of cordyceps (57,58). Active constituents of cordyceps are polysaccharides, adenosine, cordycepin, cordycepic acid, and ergosterol, which are also partially responsible for immune-boosting properties (59,60).

Bacopa monnieri is a popular nootropic herb that has been traditionally used for cognitive enhancement and promoting longevity. It may also relieve occasional anxiety and improve general vitality (36). The most likely mechanisms behind Bacopa's health benefits include its interaction with the dopamine, serotonin, and cholinergic systems; it may also improve neuronal communication via increased growth of dendrites. It could also have anti-oxidant. Bacopa monnieri may also reduce cortisol secretion and prevent depletion of dopamine and serotonin, thus alleviating the negative effects of chronic stress (38). According to clinical studies, supplementation with Bacopa monnieri supports mood and motivation, improves working memory, and enhances mental clarity and cognitive functioning.

For example, a 12-week study in healthy volunteers has shown that supplementation with Bacopa improved objective measures of attention, cognitive processing and working memory mainly via suppression of the activity of the enzyme acetylcholinesterase, which prevents acetylcholine degradation. The results were significant for both 300 mg/day and 600 mg/day groups (39). Studies also suggested that Bacopa may reduce the rate of forgetting of newly acquired information, improving information retention and memory consolidation (40, 41). A recent, triple-blinded, randomized, placebo-controlled trial evaluating the effects of Bacopa monnieri supplementation in patients with mild cognitive impairment has found that Bacopa can improve attention and verbal fluency as well as potentially reduce the rate of language and attention decline, and the effect is more pronounced with longer duration of supplementation (42). In addition, the most recent systematic review of neuroprotective and cognitive-enhancing effects of Bacopa monnieri reinforced its beneficial role in brain disorders, including hyperactivity, attention deficit, learning problems, memory retention, impulsivity, and psychiatric problems due to Bacopa's role in improving neuronal regeneration and transmission (43).

Curcuma longa, usually known as turmeric, is a plant of the ginger family. The main constituents of turmeric with notable bioactive properties are curcumin and curcuminoids. In particular, they have antioxidant effects (80). Due to this, curcumin has been studied for a variety of health conditions and diseases (81, 82). Curcumin may act as a potent antidepressant by influencing balance of neurotransmitters, including serotonin, dopamine, noradrenaline and glutamate), and the hypothalamic-pituitary-adrenal (HPA) axis functioning.

It can also target immune pathways, regulate inflammation, and reduce oxidative stress and mitochondrial disturbances. Furthermore, curcumin has been shown to increase levels of brain-derived neurotrophic factor (BDNF), which plays a role in neurogenesis, thus improving neuronal connectivity and overall brain functioning (83). A recent systematic review of randomized controlled trials (RCTs) found that curcumin may improve working memory and processing speed, most likely by reducing inflammation and inhibiting pro-inflammatory NFκB and TNF-α to reduce reactive oxygen species (84). In a long-term, double-blind, placebo-controlled study, supplementation with curcumin for 18 months has been shown to improve attention and memory, with the effect being attributed mostly to the ability of curcumin to reduce accumulation of beta-amyloid and tau protein in the brain areas that are involved in memory processing (85).

Rhodiola is a medicinal herb that is widely used as an adaptogen (48). While the mechanisms of action of rhodiola are not fully understood, research suggests that it has a significant effect on lowering stress at the cellular and systemic levels.

Although rhodiola is primarily used for its fatigue- and stress-reducing properties. Animal studies have shown that rhodiola likely influences multiple cellular signaling mechanisms associated with stress response, particularly by preventing excessive cortisol releas (52).  Clinical studies have shown that rhodiola can be especially effective for increasing mental performance under stressful conditions.

A meta-analysis of randomized clinical trials has found that both acute and chronic supplementation with rhodiola reduces cognitive fatigue, processing errors and reaction time, and improves sustained attention and general well-being (54). Some preliminary evidence also suggests that rhodiola also has anxiolytic properties (55).

Ashwagandha is a well-known Ayurvedic herb commonly used for reducing stress. In addition to its calming effects, it offers a wide range of other benefits, including support for physical performance, reproductive function, and immune health. Ashwagandha contains several bioactive compounds, with withanolides believed to be responsible for many of its beneficial properties, such as immunomodulatory and cardioprotective effects (26).

Ashwagandha is classified as an adaptogen, meaning it helps the body adapt to stress. A strong body of evidence supports its anxiolytic properties, and multiple studies have shown that ashwagandha reduces occasional anxiety in both healthy individuals and those experiencing elevated stress levels. Many of these effects are thought to be linked to its influence on the hypothalamic-pituitary-adrenal (HPA) axis and its ability to regulate cortisol levels  (30). 

Clinical studies have shown that cortisol regulation through ashwagandha supplementation is associated with improvements in stress resilience, sleep quality, cognitive function, fertility, and weight management (31, 32, 33, 34, 35).

L-theanine is a non-protein amino acid that is chemically similar to glutamic acid. It is a key naturally occurring compound found in green tea and contributes to many of its recognized benefits. L-theanine is known for its antioxidant and neuroprotective properties, as well as its role in supporting overall brain health (64).

In terms of cognitive function, L-theanine is commonly used to support occasional anxiety and promote calm focus and mental performance. These effects are thought to result from L-theanine’s ability to cross the blood–brain barrier and increase alpha brain wave activity, which is associated with a relaxed yet alert mental state (65,66). Research has shown that L-theanine supplementation may support attention, executive function, and memory (67,68,69). A recent study also found that 28 days of L-theanine supplementation significantly improved sleep quality and enhanced cognitive attention (70).

The combination of L-theanine and caffeine has been extensively studied as well. While caffeine is a central nervous system stimulant that may sometimes cause side effects such as nervousness, or restlessness, L-theanine has been shown to help moderate these effects when taken together. Additionally, studies suggest that co-administration of L-theanine and caffeine may further enhance benefits related to attention, focus, and overall cognitive performance;(71,72,73).

Citicoline (CDP-choline) is a nootropic compound that serves as a precursor to choline and uridine, both of which confer neuroprotective and cognitive-enhancing properties by helping regulate metabolism of acetylcholine and phospholipids (44).

CognizinⓇ is a patented form of Citicoline with a number of clinical studies that back up its benefits in both healthy individuals and patients with medical conditions, such as traumatic brain injury, glaucoma, and neurodegenerative conditions. In healthy individuals, the main benefits of citicoline include improvements in attention, focus, and memory. 

A recent clinical study of supplementation of citicoline for 12 weeks improved overall memory performance, especially episodic memory, or age-associated memory impairment (AAMI) (45, 46). Citicoline's benefits can also be explained by its ability to improve cellular bioenergetics, particularly by increasing levels of ATP and phosphocreatine in the brain, and to increase formation of neuronal cell membranes (47). Citicoline also seems to have a dopaminergic activity by increasing levels of the dopamine transporter as well as the amount of dopamine released from stimulated neurons. This suggests that citicoline can attenuate the decline in dopamine levels associated with general neurotransmitter imbalances and some neurodegenerative conditions (44).

Vitamin D is a fat-soluble vitamin with hormone-like activity in the human body. Due to the presence of vitamin D receptors in virtually all body cells, it plays a crucial role in numerous physiological processes, supporting bone health, immunity, mood, and cognitive function, to name a few (98,99). While the positive impact of optimal vitamin D levels for the musculoskeletal system is well-established, its neuroprotective effects are less studied, despite widespread presence of vitamin D receptors in the brain cells. Studies indicate that low vitamin D levels may increase the risk of cognitive decline as its biologically active form plays a role in clearance of amyloid plaques in the brain (100). In addition to antidepressant properties of vitamin D (101), it may also improve work productivity as low vitamin D status is associated with reduced work productivity (102). Low vitamin D concentrations may contribute to higher perceived stress levels (103). Overall, the research supports the association between vitamin D deficiency and psychological stress (104). Moreover, vitamin D deficiency is widespread as the majority of people work and spend most of their daytime indoors (105), which also negatively contributes to mood, stress levels, and work productivity.

Vitamin C is the primary water-soluble compound and a vital nutrient with numerous functions in the body, mainly participating in collagen production, synthesis of carnitine and some neuropeptides, and acting as an antioxidant. In addition to its primary role in supporting healthy immune function, vitamin C is also an important brain nutrient. Vitamin C is concentrated in the brain through a combination of active transport into brain tissue and retention via the blood–brain barrier. Higher plasma vitamin C levels correlate with better cognitive function or a lower risk of cognitive decline (106).

In a recent randomized, double-blind, placebo-controlled trial, supplementation with vitamin C has been shown to increase work motivation and attentional focus. Overall, vitamin C may improve mental vitality, a combined measure assessed by factors such as fatigue, attention, work engagement, stress, mood, and occasional anxiety (108). In general, the overall body of evidence from systematic reviews and cross-sectional studies supports the idea that higher vitamin C concentrations may promote better cognitive function, improving performance on tasks involving attention, focus, working memory, and decision speed (109, 110).  

In addition to the direct cognitive-supporting effects of the ingredients mentioned above, they may also support mental performance indirectly by influencing gut microbiome composition. For instance, matcha has been found to modulate gut microbiome composition due to its rich content of catechins and insoluble dietary fiber, resulting in increased beneficial Coprococcus and a decrease of certain less favorable gut bacteria (111). However, the reverse is also true, as the stress-supporting effects of matcha may also trigger favorable changes in gut microbiota. The antioxidant compounds in matcha, such as EGCG, can support gut balance, which may contribute to mental well-being via the gut–brain connection (112). Another study revealed that EGCG can support the growth of beneficial gut bacteria while limiting the growth of certain unwanted strains (113).

The fatigue-supporting effects of bioactive compounds in Rhodiola, such as salidrosides, are also thought to be influenced by their effects on gut microbiome composition (115). Active compounds in Lion’s mane act as prebiotics, supporting gut microbiota, which may in turn influence brain function, according to animal and human studies (116, 117). Lastly, vitamin D plays a role in gastrointestinal function by influencing both gut microbiome composition and resident immune cells, helping maintain the integrity of the intestinal barrier (118). Considering the role of the gut microbiota in the production of neurotransmitters, vitamins, and other beneficial metabolites, supporting microbiome balance with natural ingredients may help maintain cognitive function and overall mental well-being.

Ceremonial grade matcha is a type of matcha used in traditional Japanese tea ceremonies. Ceremonial grade matcha usually offers high quality compared to culinary grade matcha. Matcha has long been used in Asian countries, particularly Japan, due to its higher concentrations of bioactive compounds than in other types of green tea, particularly due to the unique farming and harvesting process.

Match contains a unique combination of theanine, catechins, and caffeine, which particularly defines the quality of the green tea. Matcha also provides a high level of “umami” flavor profile which can be explained by its high content of amino acids. Overall, 60-70% of insoluble ingredients in matcha are represented by fat-soluble vitamins, insoluble dietary fibers, chlorophylls, and proteins, while the rest is made of polyphenols, water-soluble vitamins, caffeine, minerals, dietary fibers, and amino acids (19). Due to being a significantly more concentrated form of green tea, match has a much higher antioxidant content.

Polyphenols account for up to 30% of matcha’s dry weight with 90% of those being catechins. One of the most abundant and bioactive is epigallocatechin-3-gallate (EGCG) (20). To date, there have been a number of studies showing a wide range of health benefits of matcha in various health domains, including cardiovascular health, metabolic function, and cognitive performance. For example, studies have shown that continuous matcha intake alongside caffeine can improve attention, executive function, and work performance compared to caffeine alone  (21).

Moreover, the same study also showed that continuous intake of matcha led to an enhanced performance under increased stress load compared to caffeine, emphasizing the beneficial effect of regular, long-term matcha use. Matcha intake also significantly reduces stress levels (22). The brain is especially vulnerable to oxidative stress, and the majority of beneficial cognitive effects of matcha can be attributed to antioxidant content of matcha, particularly EGCG. Bioactive compounds in matcha, including caffeine and catechins, improve dopaminergic and cholinergic transmissions in the brain (23, 24). EGCG has been shown to reduce neuroinflammation in the hypothalamic microglial cells, which lowered the risk for cognitive decline (25).