Nootropics Overview
This is the central map for the wiki. Start with the foundations, then use mechanisms and durations to understand why a compound might help, when it acts, and what risks travel with it.
Core maps
- Desired Effects Map.canvas
- Popular Stacks.canvas
- Synergy Web.canvas
- Mechanism Pathway.canvas
- All Supplements by Mechanism
- Duration Guide
- Safety & Contraindications
Reference guides
Foundations
Dynamic compound index
| File | category | type | onset | half_life | dosage_range | primary_effects |
|---|---|---|---|---|---|---|
| Diet | basics | foundation, nutrition, metabolic support | Meals affect energy within minutes to hours; body-composition and micronutrient changes build over weeks to months | Not applicable; effects depend on meal timing, glycogen, micronutrient stores, microbiome, and metabolic health | Protein, fiber-rich plants, adequate calories, essential fats, and micronutrient sufficiency adjusted to goals and health status | stable energy, neurotransmitter precursors, metabolic health, inflammation control, micronutrient sufficiency |
| Electrolytes | basics | foundation, mineral, hydration | Minutes to hours when imbalance or sweat loss is present | Varies by electrolyte and kidney regulation; acute balance shifts over hours | Context-dependent; sodium and potassium should reflect diet, sweat, blood pressure, kidney function, and medications | hydration, nerve conduction, muscle function, blood pressure stability, exercise performance |
| Exercise | basics | foundation, behavioral intervention, metabolic support | Acute mood and blood-flow effects within minutes to hours; structural adaptations over weeks to months | Acute neurotransmitter and glucose effects last hours; fitness and neuroplastic adaptations persist with training | Common target: 150-300 min/week moderate cardio or 75-150 min vigorous cardio plus 2+ resistance sessions/week | executive function, mood, BDNF signaling, insulin sensitivity, vascular health |
| Sleep | basics | foundation, circadian rhythm, recovery | Same night for acute sleep pressure; 1-3 weeks for circadian stabilization | Not applicable; effects follow sleep architecture, circadian phase, and accumulated sleep debt | Most adults: 7-9 hours nightly, consistent wake time, morning light, dark/cool evening environment | memory consolidation, attention, mood stability, glymphatic clearance, hormonal regulation |
| Sugar | basics | foundation, nutrition, energy substrate | Minutes to hours depending on carbohydrate type and meal context | Blood glucose changes over minutes to hours; glycogen stores turn over across hours to days | No nootropic dose; match carbohydrate intake to activity, metabolic health, and glucose tolerance | acute energy, exercise support, mood stability when low, cognitive support during hypoglycemia |
| Water | basics | foundation, hydration | Minutes to hours when dehydration is present | Not applicable; hydration status changes with intake, sweat, urine, salt intake, and temperature | Use thirst, urine color, activity, climate, and electrolytes; avoid both dehydration and forced overhydration | attention, headache reduction, thermoregulation, blood volume, physical performance |
| Adderall | controlled substances | Schedule II stimulant, prescription medication, amphetamine | IR: about 30-60 minutes; XR: 1-2 hours with extended profile | Amphetamine isomers often about 9-14 hours, affected by urine pH and individual factors | Prescription only; clinician-directed ADHD/narcolepsy dosing varies by formulation and patient | ADHD symptom control, wakefulness, motivation, executive function under clinical need |
| Amphetamines | controlled substances | Schedule II stimulant class, monoamine releaser | Varies by compound and route; prescription oral forms often 30-90 minutes | Varies; dextroamphetamine often around 10-13 hours, methamphetamine often longer | Prescription-only when medically used; no nonmedical dosing guidance | wakefulness, attention, motivation, appetite suppression |
| Kratom | controlled substances | opioid receptor active herb, stimulant-sedative botanical | 15-60 minutes orally | Mitragynine estimates vary widely, often several to many hours | No nootropic dosing recommended; product potency and legality vary | pain relief, stimulation at low exposure, sedation at higher exposure, mood alteration |
| LSD | controlled substances | Schedule I psychedelic, 5-HT2A agonist | Usually 30-90 minutes orally | Roughly 3-5 hours, with subjective effects often 8-12 hours | No legal nonmedical dosing; clinical/research use is tightly controlled | altered perception, cognitive flexibility, emotional salience, mystical-type experiences |
| Marijuana | controlled substances | cannabinoid, controlled substance, intoxicant | Inhaled: minutes; oral: 30-120 minutes | THC redistribution is complex; acute effects last hours, metabolites can persist days to weeks | Legal/medical dosing varies by jurisdiction and product; no general nootropic dosing is recommended | relaxation, pain modulation, appetite, altered perception, sleepiness |
| Modafinil | controlled substances | Schedule IV wakefulness-promoting agent, prescription medication, eugeroic | 30-120 minutes | Approximately 12-15 hours | Prescription only; common clinical dose is often 100-200 mg/day depending on indication | wakefulness, vigilance, fatigue reduction, executive function under sleepiness |
| Nicotine | controlled substances | nicotinic acetylcholine receptor agonist, stimulant, dependence-forming drug | Seconds by inhalation; minutes by gum/lozenge; slower and steadier by patch | About 1-2 hours; cotinine persists much longer | Use for cessation should follow product labeling or clinician guidance; no nootropic dosing is recommended | attention, working memory, alertness, reward reinforcement |
| Phenibut | controlled substances | GABA-B agonist, gabapentinoid-like, anxiolytic | 2-4 hours orally; slow onset encourages accidental redosing | Often cited around 5 hours, but subjective effects and rebound can last much longer | No safe casual range; dependence and withdrawal risk dominate practical use | anxiety reduction, sociability, sleep support, euphoria |
| Psilocybin | controlled substances | Schedule I psychedelic, 5-HT2A agonist, tryptamine | Usually 20-60 minutes orally depending on preparation and stomach contents | Psilocin half-life is roughly 2-3 hours; subjective effects often 4-6 hours | No legal nonmedical dosing; clinical/research use is supervised and screened | altered perception, emotional processing, cognitive flexibility, mystical-type experiences |
| Ritalin | controlled substances | Schedule II stimulant, dopamine/norepinephrine reuptake inhibitor | IR: about 20-60 minutes; ER forms vary | IR methylphenidate about 2-3 hours; ER duration depends on formulation | Prescription only; clinician-directed dosing varies by formulation and patient | ADHD symptom control, attention, impulse control, wakefulness |
| Testosterone & Anabolics | controlled substances | Schedule III hormone, androgen, anabolic steroid | Weeks for mood/libido/body-composition changes; ester kinetics vary | Varies by ester: hours to days/weeks depending on formulation | Prescription-only for diagnosed conditions; no nonmedical dosing guidance | libido, motivation, muscle mass, mood, red blood cell production |
| 9-Me-Bc | peptides | beta-carboline, dopaminergic research chemical | Unknown; anecdotal reports vary | Not established for human nootropic use | No established safe human dosing; experimental research chemical | dopamine neuron research, motivation claims, neuroprotection research |
| ACD-856 | peptides | GABA-A modulator, alpha-5 NAM, research compound, cognitive enhancer | Unknown; estimated 30-90 minutes based on similar compounds | Unknown; preclinical data only | Not established for humans; no approved clinical dose | memory enhancement, hippocampal LTP support, learning, cognitive sharpening |
| Aniracetam | peptides | racetam, AMPA modulator, anxiolytic, cognitive enhancer | 20-45 minutes | 1-3 hours (short; active metabolites may extend effects) | 750–1500 mg/day in 2-3 divided doses; must be taken with fat | memory support, anxiety reduction, mood lift, creativity, verbal fluency |
| BPC-157 | peptides | peptide, tissue repair research chemical | Unclear in humans; tissue effects would be days to weeks | Not well established in humans | No approved human nootropic dosing; research/gray-market use is not standardized | tissue repair research, gut barrier support claims, anti-inflammatory signaling, injury recovery claims |
| BPN-14770 | peptides | PDE4D inhibitor, cAMP modulator, research compound, cognitive enhancer | Unknown; estimated 1-3 hours based on mechanism | Unknown; preclinical pharmacokinetic data only | Clinical trials in progress; no established consumer dose | memory enhancement, CREB activation, BDNF upregulation, learning support |
| Bromantane | peptides | adamantane derivative, dopamine synthesis modulator, anti-fatigue agent | 1-3 hours; some effects may build over days | Not well characterized in public human data; subjective duration often same-day to longer | Not FDA-approved; Russian clinical use and gray-market dosing vary, so medical guidance is preferred | fatigue resistance, motivation, anxiolytic stimulation, dopamine synthesis support |
| Cerebrolysin | peptides | peptide mixture, neurotrophic agent, injectable medication | Days to weeks in clinical protocols | Mixture kinetics are complex; biological effects may outlast plasma exposure | Prescription/clinical injectable protocols vary; not a self-directed supplement | neurorecovery, neurotrophic support, stroke/TBI research, cognitive impairment support |
| Coluracetam | peptides | racetam, HACU enhancer, cholinergic, possible anxiolytic | 30-60 minutes | ~3 hours | 3–20 mg per dose; far more potent by weight than classical racetams | memory support, choline uptake enhancement, mood support, visual sharpness |
| Cortexin | peptides | peptide mixture, neuroprotective agent, injectable medication | Days to weeks in clinical use | Mixture kinetics are not well established publicly | Prescription/clinical injectable protocols vary; not a self-directed supplement | neuroprotection, neurorecovery, cognitive impairment support |
| Dihexa | peptides | angiotensin IV analog, experimental neurogenic compound | Unknown in humans | Not well established for human nootropic use | No established safe human dosing; experimental research compound | synaptogenesis research, neurotrophic signaling, memory research |
| Epithalon | peptides | tetrapeptide, longevity research peptide | Unknown for nootropic use; proposed effects are long-term | Short peptide kinetics; downstream effects are speculative | No approved nootropic dosing; research/clinical protocols vary by country | circadian/aging research, telomerase claims, sleep rhythm claims |
| Methylene Blue | peptides | redox agent, mitochondrial modulator, synthetic dye | 30-120 minutes in anecdotal low-dose use; medical effects depend on route and indication | Roughly 5-24 hours depending on dose, route, and measurement method | No casual nootropic standard; medical dosing and low-dose research use are very different | mitochondrial support, mental energy, redox cycling, neuroprotection research |
| Neboglamine | peptides | NMDA glycine-site modulator, research compound, cognitive enhancer | Unknown; estimated 30-90 minutes based on mechanism | Unknown; no published human PK data | Not established; no approved human dose | NMDA receptor modulation, memory support, cognitive function in impairment |
| Nefiracetam | peptides | racetam, PKC/PKA modulator, cholinergic, neuroprotective | 30-60 minutes | 3-5 hours | 150–450 mg/day in 2-3 divided doses | memory support, neuroprotection, mood support, learning |
| Noopept | peptides | peptide-like compound, racetam-like, neurotrophic modulator | 30-90 minutes acutely; neurotrophic claims would require repeated use | Parent compound is short-lived; active metabolite and downstream effects may last longer | Not FDA-approved; commonly discussed low milligram ranges require caution and product-quality skepticism | memory support, focus, neurotrophic signaling, verbal fluency |
| NSI-189 | peptides | experimental neurogenic compound, antidepressant research compound | Weeks in mood/neurogenesis research contexts | Reported human pharmacokinetics vary by formulation; not standardized for nootropic use | Investigational; no approved nootropic dosing | mood research, hippocampal neurogenesis research, cognitive support claims |
| Oxiracetam | peptides | racetam, AMPA modulator, stimulating cognitive enhancer | 30-60 minutes | 8-10 hours | 800–2400 mg/day in 2 divided doses | focus, logical thinking, memory, mental energy, sensory sharpness |
| Oxytocin | peptides | peptide hormone, social cognition modulator | Minutes to an hour depending on route; context strongly shapes effects | Plasma half-life is only minutes; central and behavioral effects can last longer | Prescription/clinical use only; no general nootropic dosing | social salience, bonding, trust/context effects, stress modulation |
| PE-22-28 | peptides | peptide, TREK-1 modulator, experimental antidepressant peptide | Preclinical rapid-onset antidepressant effects over days; human onset unknown | Human pharmacokinetics not established; designed for improved stability versus spadin | No established safe human dosing; preclinical research peptide | mood research, neurogenesis research, stress resilience research, neuroplasticity |
| Phenylpiracetam | peptides | racetam, stimulant-adjacent, cognitive enhancer, physical performance | 30-60 minutes | 3-5 hours | 100–200 mg per dose; max 2-3 times per week to limit tolerance | physical energy, focus, motivation, cold tolerance, mental drive |
| Pinealon | peptides | tripeptide, peptide bioregulator, neuroprotective research peptide | Unknown for nootropic use; proposed effects are cumulative | Short peptide kinetics; downstream effects not well characterized | No approved nootropic dosing; research/gray-market use varies | neuroprotection claims, aging research, cognitive support claims |
| Piracetam | peptides | racetam, AMPA modulator, cognitive enhancer | 30-90 minutes | 4-5 hours | 1.6–4.8 g/day in 2-3 divided doses; prescription medication in some countries | memory support, verbal fluency, focus, mental clarity |
| Pramiracetam | peptides | racetam, cholinergic enhancer, memory-focused cognitive enhancer | 30-60 minutes | 5-6 hours | 400–1200 mg/day in 2 divided doses; far more potent by weight than piracetam | memory, learning efficiency, focus, information retention |
| Racetams | peptides | racetam class, AMPA modulator, cognitive enhancer | 30-120 minutes for acute racetams; days to weeks for some cumulative effects | Varies widely: piracetam about 4-5 hours; phenylpiracetam shorter; aniracetam very short parent half-life | Varies by compound; legal and medical status differ by country | memory support, learning, focus, sensory clarity |
| Selank | peptides | peptide, anxiolytic, immune-neuroendocrine modulator | 15-60 minutes in intranasal reports; stress effects may build | Short peptide half-life; subjective effects may last hours | Not FDA-approved; clinical/research preparations vary by concentration and indication | anxiety reduction, calm focus, stress resilience, mood support |
| Semax | peptides | peptide, neurotrophic modulator, nootropic peptide | 15-60 minutes intranasally in user reports; clinical effects may build | Short peptide half-life; subjective effects can last hours | Not FDA-approved; clinical/research preparations vary by concentration and indication | focus, neurotrophic support, fatigue resistance, mood support |
| Tropisetron | peptides | 5-HT3 antagonist, alpha-7 nAChR partial agonist, antiemetic, cognitive research compound | 30-60 minutes | 6-8 hours | 5–10 mg/day (antiemetic clinical dose); lower doses studied for cognition (1–5 mg/day) | cognitive support in impairment, cholinergic modulation, nausea prevention, attention support |
| 5-HTP | supplements | amino acid derivative, serotonin precursor | 30-120 minutes for acute effects; mood effects may take days to weeks | Roughly 2-4 hours, with downstream serotonin/melatonin effects | Typical: 50-200 mg/day; avoid combining with serotonergic medications unless supervised | mood support, sleep support, appetite modulation, serotonin precursor |
| Acetyl-L-Carnitine | supplements | amino acid derivative, mitochondrial support | 1-3 hours acutely; weeks for fatigue or neuropathy-related outcomes | Several hours; tissue carnitine pools vary | Typical: 500-2,000 mg/day | mental energy, mitochondrial support, fatty acid transport, neuropathy support |
| Agmatine Sulfate | supplements | arginine metabolite, neuromodulator, nitric oxide modulator | 30-120 minutes | Human nootropic kinetics are not well established; effects are usually same-day | Typical: 250-1,000 mg/day | mood support, pain modulation, glutamate modulation, vascular modulation |
| Alpha-GPC | supplements | choline source, phospholipid, acetylcholine support | 30-120 minutes | Choline kinetics vary; acute effects usually last several hours | Typical: 150-600 mg/day; clinical cognitive studies sometimes use 1,200 mg/day under supervision | acetylcholine support, focus, memory support, power output support |
| Armodafinil | supplements | wakefulness-promoting agent, prescription medication, eugeroic | 30-120 minutes | Approximately 12-15 hours, often subjectively long | Prescription only; common clinical range 50-250 mg/day depending on indication | wakefulness, vigilance, fatigue reduction, executive function under sleepiness |
| Ashwagandha | supplements | herb, adaptogen, stress modulator | Days to weeks for stress and sleep effects; some calming may be same-day | Withanolide kinetics vary; practical effects are cumulative | Typical extract: 300-600 mg/day depending on standardization | stress reduction, sleep support, anxiety reduction, cortisol modulation |
| B-Vitamins | supplements | vitamin, cofactor, methylation support | Hours to weeks depending on deficiency and vitamin | Varies: many are water-soluble with short plasma persistence; B12 stores can last years | Use RDA-range or targeted dosing unless deficiency is documented; high-dose B6 and niacin require caution | energy metabolism, methylation, neurotransmitter synthesis, myelin support |
| Bacopa Monnieri | supplements | herb, adaptogen, memory support | Usually 6-12 weeks for memory effects; acute effects may be calming or sedating | Bacoside pharmacokinetics are not well standardized; effects appear cumulative | Typical extract: 300-600 mg/day standardized to bacosides; adjust for extract strength | memory consolidation, stress resilience, learning support, antioxidant support |
| Berberine | supplements | herb, alkaloid, metabolic, AMPK activator | Metabolic effects in 2–4 weeks; gut microbiome changes begin within days | Short: approximately 2-4 hours; often dosed 3x daily for sustained levels | Typical: 500 mg 2–3x/day with meals; total 1,000–1,500 mg/day | blood glucose regulation, metabolic health, gut microbiome support, mild antidepressant, cardiovascular support |
| Beta-Caryophyllene | supplements | terpene, CB2 agonist, anti-inflammatory, anxiolytic | 30-60 minutes | ~1-3 hours | 50–500 mg/day; most studies use 50–200 mg | anti-inflammatory, anxiety reduction, pain modulation, neuroprotection, mood support |
| Biotin (B7) | supplements | vitamin, carboxylase cofactor, metabolic support | Weeks for deficiency correction; little acute nootropic effect when replete | Water-soluble; functional effects depend on carboxylase biotinylation and recycling | Typical: 30-300 mcg/day; hair/skin products often use much higher milligram doses | carboxylase support, fatty acid metabolism, glucose metabolism, deficiency correction |
| Caffeine | supplements | stimulant, methylxanthine, adenosine antagonist | 15-60 minutes; faster in gum or liquid, slower with food | Usually about 3-7 hours in adults, highly variable with genetics, pregnancy, liver function, smoking, and medications | Typical: 25-200 mg per serving; many adults should stay at or below about 400 mg/day from all sources | wakefulness, vigilance, reaction time, reduced perceived effort |
| Cat’s Claw | supplements | herb, anti-inflammatory, immune modulator | Days to weeks for inflammatory or immune effects | Not well established; depends on alkaloids, polyphenols, and extract type | Typical: 250-1,000 mg/day extract or tea-style preparations; standardization varies | anti-inflammatory support, immune modulation, joint comfort, neuroprotection research |
| CBD | supplements | cannabinoid, anxiolytic, anti-inflammatory, sleep support | 30-90 minutes (oral); faster sublingual or inhaled | 18-32 hours with regular use; 1-2 hours for initial single dose | 10–150 mg/day depending on target; anxiety/sleep often 25–75 mg; higher doses for specific conditions | anxiety reduction, sleep support, anti-inflammatory, mood stabilization, pain modulation |
| Chaga | supplements | mushroom, antioxidant, immune support | Days to weeks; acute cognitive effects are usually minimal | Not well established; polysaccharides, polyphenols, and triterpenes differ | Typical: tea/decoction or 500-2,000 mg/day extract; oxalate load matters | antioxidant support, immune modulation, inflammation support, general resilience |
| Chai | supplements | tea, caffeine source, polyphenol blend | 15-60 minutes depending on caffeine dose, milk/food, and brew strength | Caffeine half-life is commonly 3-7 hours, longer in slow metabolizers or pregnancy | Typical: 1-3 cups/day; caffeine varies widely by tea amount and steeping | warm stimulation, mood lift, digestion support, calm focus |
| Choline | supplements | essential nutrient, choline source, methyl donor | Hours for acute intake; weeks for deficiency correction | Varies by form and tissue pool; no single practical half-life | Adequate intake often cited around 425-550 mg/day for adults; supplement doses vary widely by form | acetylcholine synthesis, membrane support, methylation, liver fat metabolism |
| Citicoline | supplements | choline source, nucleotide, membrane support | 1-3 hours for acute subjective effects; weeks for membrane-related support | Metabolized into choline and cytidine/uridine pools; practical effects vary over hours to days | Typical: 250-500 mg/day; clinical protocols may use 500-2,000 mg/day | attention, acetylcholine support, membrane repair, mental energy |
| CoQ10 | supplements | mitochondrial cofactor, antioxidant, vitamin-like compound | Energy effects may be subtle over 2–4 weeks; antioxidant markers improve sooner | Approximately 33 hours for ubiquinol; tissue distribution means gradual accumulation with daily dosing | Typical: 100–300 mg/day ubiquinol; 200–600 mg ubiquinone for equivalent effect | mitochondrial energy support, cardiovascular protection, antioxidant defense, fatigue reduction, statin side effect mitigation |
| Cordyceps | supplements | mushroom, energy support, adaptogen | 1-3 hours for energy in some users; weeks for training or tonic effects | Not well established; cordycepin is rapidly metabolized and extracts vary | Typical: 500-3,000 mg/day extract or powder depending on standardization | energy support, fatigue resistance, exercise support, adaptogenic support |
| Creatine | supplements | energy metabolism, amino acid derivative, ergogenic aid | Days to weeks depending on loading; some acute fatigue benefits may occur sooner | Creatine pool turnover is roughly weeks; creatinine is cleared renally | Typical: 3-5 g/day creatine monohydrate; optional loading 20 g/day split for 5-7 days | ATP buffering, exercise performance, fatigue resistance, brain energy support |
| Curcumin | supplements | polyphenol, anti-inflammatory, antioxidant, adaptogen | Weeks to months for cognitive and anti-inflammatory effects; bioavailability critically depends on formulation | Short for native curcumin (~1-2 hours); enhanced formulations vary significantly | Effective dose depends on formulation: 500-2000 mg/day standard extract (low bioavailability); 100-500 mg bioenhanced or phospholipid forms | anti-inflammatory, antioxidant, mood support, memory support, BDNF upregulation |
| DMAE | supplements | choline analog, cholinergic support, membrane support | 30-120 minutes in user reports; cumulative claims are uncertain | Not well characterized for nootropic use | Typical supplement range: 100-500 mg/day, but evidence is limited | focus claims, cholinergic tone, mental clarity, skin/anti-aging marketing |
| Epicatechin | supplements | flavanol, vascular support, polyphenol | 1-3 hours for vascular effects; weeks for training adaptations | Short parent compound kinetics; metabolites act over hours | Typical: 50-200 mg/day epicatechin or cocoa flavanol equivalents | blood flow, endothelial function, exercise support, antioxidant signaling |
| Folate & 5-Methylfolate | supplements | vitamin, methylation support, one-carbon metabolism | Days to weeks for mood/energy if low; blood markers shift over weeks | Varies by form; red blood cell folate reflects longer-term status | Typical: 400-1,000 mcg DFE/day; medical L-methylfolate can be much higher and clinician-directed | methylation, homocysteine regulation, mood support, DNA synthesis |
| Forskolin | supplements | herb, adenylate cyclase activator, cAMP booster, nootropic herb | 30–90 minutes for acute cAMP elevation; cognitive effects may require consistent use | Approximately 4–6 hours | Typical: 25–50 mg standardized extract (10–20% forskolin) per dose; CILTEP protocol: 2–4 mg pure forskolin | memory enhancement, cognitive processing, cAMP elevation, motivation, focus |
| GABA | supplements | amino acid derivative, inhibitory neurotransmitter, calming agent | 30-60 minutes if subjectively active | Short; central penetration is limited and debated | Typical: 100-750 mg; lower doses first | calming, sleep support, stress reduction |
| Ginkgo Biloba | supplements | herb, vascular support, antioxidant | Weeks for cognitive/vascular effects | Ginkgolide/flavonoid kinetics vary; effects are cumulative | Typical standardized extract: 120-240 mg/day | blood flow, memory support, antioxidant support, tinnitus/circulation research |
| Glycine | supplements | amino acid, inhibitory neurotransmitter, sleep support | 30-90 minutes for sleep temperature and calming effects | Short amino acid kinetics over hours | Typical: 2-5 g before bed; smaller doses can be used in daytime | sleep quality, calming, body temperature regulation, collagen support |
| Gotu Kola | supplements | herb, adaptogen, anxiolytic, nootropic herb | 30–90 minutes for acute anxiolytic effect; 4–8 weeks for cognitive benefits | Poorly characterized; active constituents have variable clearance | Typical: 500–2,000 mg/day dried herb; 300–500 mg standardized extract | anxiety reduction, memory support, blood flow enhancement, wound healing, neuroprotection |
| Guarana | supplements | herb, caffeine source, stimulant | 30-90 minutes | Driven mainly by caffeine: often 3-7 hours, variable | Dose by caffeine content; products vary widely | wakefulness, energy, reaction time, fatigue reduction |
| Huperzine A | supplements | acetylcholinesterase inhibitor, alkaloid, cholinergic | 30-90 minutes | Often reported around 10-14 hours, with long subjective cholinergic duration | Typical supplement range: 50-200 mcg; cycling is commonly used because effects can accumulate | acetylcholine preservation, memory support, lucidity, focus |
| Inositol | supplements | sugar alcohol, second messenger, metabolic support | Days to weeks for anxiety/metabolic effects | Several hours; tissue signaling effects are broader | Typical: 2-4 g/day for metabolic support; psychiatric studies used higher doses under supervision | anxiety support, insulin signaling, mood support, PCOS support |
| Kava | supplements | herb, anxiolytic, GABA modulator, social lubricant | 30–60 minutes for onset; peak effects 1–2 hours | Kavalactone half-life approximately 9 hours; subjective effects last 3–5 hours | Typical: 70–250 mg kavalactones per session; noble kava root powder: 1–4 tablespoons in traditional preparation | anxiety reduction, social ease, muscle relaxation, mild euphoria, sleep support |
| L-Citrulline | supplements | amino acid, nitric oxide support, vascular support | 30-120 minutes for blood-flow effects | Raises arginine over hours; nootropic duration is same-day | Typical: 3-6 g L-citrulline or 6-8 g citrulline malate pre-exercise | blood flow, exercise performance, nitric oxide support, reduced fatigue |
| L-Theanine | supplements | amino acid, relaxant, tea constituent | 30-60 minutes | Roughly 1-3 hours; subjective calming may last several hours | Typical: 100-400 mg/day; common acute pairing with caffeine is 100-200 mg | calm focus, reduced caffeine jitter, stress resilience, alpha-wave support |
| L-Tyrosine | supplements | amino acid, catecholamine precursor | 30-120 minutes | Amino acid kinetics over hours; stress-buffering effects are acute | Typical: 500-2,000 mg acute; higher research doses are weight-based and context-specific | stress cognition, working memory under pressure, dopamine precursor support, fatigue resistance |
| Lemon Balm | supplements | herb, calming agent, sleep support | 30-120 minutes for acute calming; days to weeks for stress patterns | Not well established; rosmarinic acid and terpenes have different kinetics | Typical: 300-1,200 mg/day extract or tea; extract strength varies | anxiety reduction, calm focus, sleep support, mood support |
| Lions Mane | supplements | mushroom, neurotrophic support | Weeks to months for possible nerve-growth or cognitive effects | Not well established; effects depend on extract constituents and repeated use | Typical: 500-3,000 mg/day depending on fruiting body/mycelium and extract strength | neurotrophic support, memory support, mood support, nerve health |
| Lithium | supplements | trace mineral, mood stabilizer, neuroprotective ion | Weeks for mood-stabilizing effects; trace-dose effects are subtle | Often about 18-36 hours in adults, longer in older adults or kidney impairment | Trace supplemental lithium often 1-5 mg elemental; prescription lithium uses much higher monitored doses | mood stability, impulsivity reduction, neuroprotective signaling, circadian support |
| Magnesium | supplements | mineral, electrolyte, NMDA modulator | Hours to days for muscle relaxation or bowel effects; weeks for deficiency repletion | No simple plasma half-life; body stores and kidney regulation determine status | Typical supplemental elemental magnesium: 100-400 mg/day; upper limit from supplements is often cited around 350 mg/day unless medically supervised | sleep quality, relaxation, muscle function, stress resilience, NMDA modulation |
| Magnesium L-Threonate | supplements | mineral, magnesium form, nootropic mineral | Sleep effects within days; memory and cognitive effects accumulate over 4–8 weeks | Magnesium distributes into tissues; brain Mg2+ elevation requires consistent multi-week use | Typical: 1,000–2,000 mg/day Magtein (providing ~144–288 mg elemental Mg); often split AM/PM | memory enhancement, synaptic density improvement, sleep quality, anxiety reduction, cognitive aging protection |
| Maitake | supplements | mushroom, beta-glucan, immune/metabolic support | Weeks for immune/metabolic effects; acute cognitive effects are subtle | No simple half-life; polysaccharide effects are immune and gut mediated | Typical: 500-3,000 mg/day powder/extract; D-fraction products vary | immune modulation, metabolic support, neuroprotection research, anti-inflammatory support |
| Matcha | supplements | tea, caffeine source, theanine source, polyphenol | 15-60 minutes for caffeine/theanine; chronic polyphenol effects are weeks-scale | Caffeine half-life is commonly 3-7 hours; catechin kinetics vary | Typical: 1-3 g powder per serving, often 1-2 servings/day | calm focus, wakefulness, mood support, antioxidant support |
| Melatonin | supplements | hormone, chronobiotic, sleep support | 30-120 minutes depending on timing and formulation | Usually about 20-60 minutes for immediate-release; prolonged-release lasts longer | Typical: 0.3-5 mg; lower doses often work better for circadian timing | circadian phase shifting, sleep onset support, jet lag support, antioxidant signaling |
| Mucuna Pruriens | supplements | herb, dopamine precursor, L-DOPA source | 30-120 minutes | L-DOPA plasma half-life is short, often around 1-2 hours without carbidopa | Dose by L-DOPA content; casual use is risky and should be conservative | dopamine precursor, motivation, mood, motor activation |
| NAC & Glutathione | supplements | amino acid derivative, antioxidant, glutamate modulator | Hours for mucolytic/redox effects; weeks for compulsive or inflammatory outcomes | NAC plasma half-life is roughly several hours; glutathione turnover is dynamic | Typical NAC: 600-1,800 mg/day; glutathione dosing varies by form | glutathione support, oxidative stress reduction, glutamate regulation, respiratory mucus support |
| NAD | supplements | metabolic cofactor, vitamin B3 pathway, mitochondrial support | Days to weeks for energy markers; acute effects vary by form and route | NAD+ turnover is dynamic; precursors have different kinetics | Typical oral precursor ranges: NR or NMN often 250-1,000 mg/day; niacin/niacinamide ranges differ and have distinct safety profiles | cellular energy, sirtuin substrate support, DNA repair support, metabolic resilience |
| Niacin (B3) | supplements | vitamin, NAD precursor, redox cofactor | Minutes for flushing from nicotinic acid; days to weeks for NAD-related nutritional effects | Short for free niacin forms; NAD/NADP pools are regulated separately | Typical nutritional range: RDA to 50 mg/day; high-dose lipid protocols are medical and not casual nootropic dosing | NAD support, energy metabolism, redox support, skin and nervous system deficiency correction |
| Nitrates | supplements | vascular support, nitric oxide precursor | 2-3 hours for peak nitrate-nitrite-nitric oxide conversion | Nitrate/nitrite effects last several hours | Typical: 300-600 mg nitrate from beetroot products; food servings vary | blood flow, exercise efficiency, blood pressure support, endothelial function |
| Oleamide | supplements | fatty acid amide, endocannabinoid-related, sleep-inducing lipid, GABAergic modulator | 30-90 minutes | ~2-4 hours (degraded by FAAH) | 100–600 mg taken 30-60 minutes before sleep | sleep induction, sleep quality, GABAergic calming, mood modulation |
| Omega-3 Fish Oil | supplements | fatty acid, membrane support, anti-inflammatory | Weeks to months for membrane and inflammation changes | EPA and DHA incorporation and washout occur over weeks | Typical: 1-3 g/day combined EPA+DHA; higher medical doses require supervision | membrane fluidity, inflammation resolution, mood support, cardiometabolic support |
| Panax Ginseng | supplements | herb, adaptogen, anti-fatigue | 1-6 hours acutely; weeks for tonic effects | Ginsenoside kinetics vary widely by compound and microbiome conversion | Typical extract: 200-400 mg/day standardized to ginsenosides; root doses vary | mental energy, fatigue resistance, stress resilience, glucose support |
| Pantothenic Acid (B5) | supplements | vitamin, CoA precursor, energy metabolism | Days to weeks; deficiency is rare but can affect fatigue and nerve symptoms | Water-soluble with regulated conversion into coenzyme A pools | Typical: RDA-level to 100-500 mg/day; pantethine doses vary by lipid/metabolic use | CoA synthesis, acetylcholine support, fatty acid metabolism, energy metabolism |
| Passionflower | supplements | herb, anxiolytic, sleep support | 30-120 minutes for calming; days to weeks for anxiety patterns | Not well established; flavonoids and alkaloids vary by extract | Typical: tea, tincture, or 250-1,000 mg/day extract depending on preparation | anxiety reduction, sleep support, calming, withdrawal-support research |
| Phosphatidylcholine | supplements | phospholipid, choline source, membrane support | Hours for digestion and choline availability; weeks for membrane and liver effects | No single useful half-life; enters phospholipid, choline, and bile pools | Typical supplemental range: 300-2,400 mg/day phosphatidylcholine, often via lecithin or softgels | membrane support, choline support, liver lipid export, methylation support |
| Phosphatidylserine | supplements | phospholipid, membrane support, stress support | Days to weeks; acute cortisol effects may be same-day in exercise contexts | Incorporates into phospholipid pools; no single useful half-life | Typical: 100-300 mg/day | memory support, stress response, membrane support, exercise recovery |
| PQQ | supplements | redox cofactor, mitochondrial support | Days to weeks; acute effects are subtle | Human pharmacokinetics are not fully standardized; effects are downstream | Typical: 10-20 mg/day | mitochondrial biogenesis support, antioxidant signaling, fatigue support |
| Reishi | supplements | mushroom, adaptogen, immune modulator, sleep support | Hours for calming in some users; weeks for tonic immune/stress effects | Not well established; triterpenes and beta-glucans differ | Typical: 500-3,000 mg/day extract or 1-5 g/day powder depending on strength | calming, sleep support, immune modulation, stress resilience |
| Resveratrol | supplements | polyphenol, antioxidant signaling, sirtuin modulator | Days to weeks; acute effects are subtle | Parent resveratrol is short-lived, but metabolites persist longer | Typical: 100-500 mg/day; higher doses increase GI and interaction issues | antioxidant signaling, vascular support, metabolic support, healthy aging pathways |
| Rhodiola Rosea | supplements | herb, adaptogen, anti-fatigue | 30-120 minutes for acute fatigue; days to weeks for stress resilience | Active constituent kinetics vary; subjective effects usually same-day | Typical extract: 100-400 mg/day standardized to rosavins and salidroside | fatigue resistance, stress resilience, mood support, mental stamina |
| Riboflavin (B2) | supplements | vitamin, redox cofactor, mitochondrial cofactor | Days to weeks for deficiency; migraine protocols are evaluated over months | Short plasma persistence; converted into FMN and FAD coenzyme pools | Typical: RDA-level to 25-100 mg/day; migraine studies often use 400 mg/day under guidance | mitochondrial redox support, migraine support, methylation support, antioxidant recycling |
| Saffron | supplements | herb, serotonin modulator, antidepressant herb | 2–6 weeks for mood effects; some calming effects within hours | Safranal half-life approximately 1-2 hours; crocin longer-acting | Typical: 28–30 mg/day of standardized extract (Affron); some trials use 88 mg/day | mood support, anxiety reduction, antidepressant, PMS relief, appetite modulation |
| Shiitake | supplements | mushroom, food, beta-glucan | Weeks for immune/gut effects; food effects are meal-context dependent | No simple half-life; lentinan and beta-glucan effects are immune mediated | Food servings or 500-3,000 mg/day extract depending on product | immune support, gut-brain support, anti-inflammatory support, food-based micronutrients |
| St. Johns Wort | supplements | herb, antidepressant herb, serotonin modulator | 2–6 weeks for antidepressant effect; acute mild calming possible | Hypericin: approximately 24–26 hours. Hyperforin: shorter, approximately 9 hours | Typical: 300 mg 3x/day (900 mg/day total) standardized to 0.3% hypericin and 1–4% hyperforin | antidepressant, anxiety reduction, mood elevation, mild sedation, PMS support |
| Sulforaphane | supplements | herb, isothiocyanate, Nrf2 activator, antioxidant | Antioxidant gene expression within 24–48 hours; systemic anti-inflammatory effects over weeks | Approximately 2-3 hours; effects via gene expression last much longer | Typical: 10–40 mg sulforaphane equivalent/day; broccoli sprout extract varies widely | antioxidant defense, anti-inflammatory, neuroprotection, detoxification support, gut health |
| Taurine | supplements | amino sulfonic acid, osmolyte, calming support | 30-120 minutes | Several hours; tissue pools are regulated | Typical: 500-3,000 mg/day | calm energy, osmoregulation, cardiovascular support, GABA/glycine modulation |
| Theacrine | supplements | stimulant, methylxanthine analog, adenosine antagonist | 45–75 minutes | Approximately 14–40 hours depending on dose and individual metabolism | Typical: 100–200 mg/day; some protocols use 200–300 mg for stronger effect | wakefulness, energy, mood elevation, motivation, reduced fatigue |
| Theobromine | supplements | methylxanthine, mild stimulant, vasodilator | 30-120 minutes | Often around 6-10 hours, variable | Typical: 100-500 mg from cocoa or supplements; sensitivity varies | mild stimulation, mood support, vasodilation, smooth energy |
| Thiamine (B1) | supplements | vitamin, mitochondrial cofactor, glucose metabolism | Days to weeks when deficient; acute energy changes are possible in severe depletion | Short plasma persistence; tissue-dependent coenzyme pools matter more | Typical: RDA-level to 50-300 mg/day; benfotiamine/TTFD dosing varies by form and indication | glucose metabolism, mental energy, nerve support, deficiency correction |
| Turkey Tail | supplements | mushroom, immune modulator, beta-glucan | Weeks for immune or gut-immune effects | No simple half-life; beta-glucan immune effects are receptor and microbiome mediated | Typical: 1-3 g/day powder/extract or product-specific PSK/PSP preparations | immune modulation, gut-immune support, inflammation support, resilience |
| Uridine | supplements | nucleoside, membrane support, dopamine modulation | Days to weeks for mood/membrane effects; acute effects are subtle | Uridine is rapidly regulated; triacetyluridine has different kinetics | Typical UMP: 150-500 mg/day; triacetyluridine uses lower dosing due to potency | membrane synthesis, mood support, dopamine receptor support, synaptic support |
| Valerian Root | supplements | herb, sleep support, GABAergic calming | 30-120 minutes for sedation; sleep-quality trials often use repeated dosing | Not well established; valerenic acids and volatile compounds vary by extract | Typical: 300-600 mg extract before bed or tea preparations; standardization varies | sleep support, anxiety reduction, sedation, sleep onset |
| Vinpocetine | supplements | herb, cerebrovascular agent, PDE1 inhibitor, nootropic | 30–90 minutes for cerebrovascular effects; cognitive benefits over weeks of use | Approximately 2-3 hours; requires 2-3x daily dosing for sustained levels | Typical: 5–10 mg 3x/day (15–30 mg/day total); some protocols use up to 60 mg/day | cerebral blood flow enhancement, memory support, neuroprotection, cognitive processing speed, anti-inflammatory |
| Vitamin B12 | supplements | vitamin, methylation support, myelin support | Days to weeks for energy/mood if deficient; nerve recovery can take months | Large liver stores can last years; serum kinetics depend on form and route | Typical: 250-1,000 mcg/day oral/sublingual for support; injections are medical and indication-specific | myelin support, methylation, energy metabolism, homocysteine regulation |
| Vitamin B6 | supplements | vitamin, neurotransmitter cofactor, amino acid metabolism | Days to weeks for deficiency; acute effects vary with neurotransmitter precursor stacks | Varies by vitamer; functional PLP pools matter more than plasma half-life | Typical: RDA-level to 5-25 mg/day; chronic high-dose use can cause neuropathy | neurotransmitter synthesis, GABA synthesis, serotonin and dopamine synthesis, homocysteine metabolism |
| Vitamin D | supplements | vitamin, hormone precursor, immune support | Weeks to months for serum repletion | 25-hydroxyvitamin D half-life is roughly 2-3 weeks | Typical: 1,000-4,000 IU/day D3 depending on labs, sun, diet, and clinician guidance | mood support, immune regulation, bone health, hormonal modulation |
| Zinc | supplements | mineral, essential trace element, cofactor | Days to weeks depending on degree of deficiency and form used | Zinc distributes into tissues with a biological half-life of approximately 12.5 days; plasma zinc changes faster | Typical: 15–30 mg/day elemental zinc; RDA is 8–11 mg/day; therapeutic: up to 40 mg/day; do not exceed UL of 40 mg/day long-term without copper cofactor | cognitive function support, testosterone support, immune function, mood regulation, NMDA modulation |
Dynamic mechanism pages
- Adaptogens & Stress Modulators
- Anti-Inflammatory and Antioxidant Protection
- Blood Flow & Circulation Enhancement
- Cholinergic System
- Dopamine Modulation
- Glutamate, AMPA, NMDA Modulation
- Hormonal Modulation
- Methylation & One-Carbon Metabolism
- Mitochondrial & Energy Metabolism
- Neurotransmitter Balance
- Neurotrophic & Growth Factors
- Sleep Support
- Wakefulness & Arousal