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
70
Choline bitartrate (precursor, cost-effective)
69
Caprylic acid (C8 MCT)
69
Saffron Affron (standardised extract)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.