Supplements for memory and focus
Creatine, lion's mane, citicoline, alpha-GPC — the cognitive-enhancing literature.
The Xu 2024 meta-analysis (16 RCTs) confirms creatine improves memory (SMD 0.31), attention time, and processing speed in adults — strongest in women, ages 18–60, and disease states. Citicoline has stroke-recovery evidence stronger than its healthy-brain effects. Bacopa monnieri, alpha-GPC, and lion's mane have promising but smaller bases. Most caffeine + L-theanine work is acute. Avoid: most nootropic blends with proprietary formulas — labelled doses are usually subtherapeutic.
96
Creatine monohydrate
88
Vitamin B1 (Thiamine, clinical)
86
L-Theanine + caffeine (cognitive stack)
82
Magnesium
82
Vitamin B12
81
Methylcobalamin (high-dose neurological)
80
L-Carnitine
79
Omega-3 (EPA/DHA)
79
Bifidobacterium infantis 35624
79
Inositol (high-dose, psychiatric)
78
Folate (5-MTHF)
76
Tyrosine (L-tyrosine)
75
DHA (standalone, algal)
75
Algal DHA (vegan omega-3)
74
L-Theanine
74
Benfotiamine (fat-soluble B1)
72
Saffron (Crocus sativus)
72
MCT oil (medium chain triglycerides)
72
Cacao flavanols
72
Lactobacillus helveticus/B. longum R0052/R0175
70
Bifidobacterium longum
70
Choline bitartrate
69
Caprylic acid (C8 MCT)
69
Saffron Affron (standardised extract)
69
Caprylic acid C8 (targeted MCT)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.