Tatenda Mutshiya: A Neuroscientist’s Guide to Brain Boosters That Actually Do Something

Somewhere between analysing rat brains and writing my thesis, I fell down a rabbit hole. Not just any rabbit hole. The world of nootropics. These are substances that may enhance brain function, from memory and focus to mood and mental clarity.

In a world full of snake oil, magic pills, and promises of instant mental upgrades, I had to do a deep dive into the literature. Here is what I found: a selection of compounds that stood out to me for their scientific backing, neurological relevance, or simply their fascinating potential.

Lion’s Mane

This mushroom has gained a cult following, with mycologist Paul Stamets as its unofficial high priest. Lion’s mane contains compounds like hericenones and erinacines that can stimulate nerve growth factor, a protein that supports the survival and growth of neurons. In animal studies, it has been shown to improve memory, protect against neurodegeneration, and even support regeneration after brain injury.

While human studies are still limited, small clinical trials suggest lion’s mane may support cognitive function and mild memory loss, especially in older adults.

Cordyceps

If you have watched The Last of Us, you already know cordyceps has a bit of a reputation. Yes, it is technically the mushroom that hijacks ants and, in science fiction, the entire human race. But in real life, the kind used in supplements is far less apocalyptic and far more energising.

Cordyceps may improve the function of mitochondria, the power plants of your cells, and support ATP production, which fuels everything from muscle contractions to mental clarity. In animal studies, it has shown potential neuroprotective effects by reducing oxidative stress and inflammation.

Mucuna Pruriens

This tropical legume is basically the real life magic bean. Mucuna is a natural source of L DOPA, the direct precursor to dopamine, the brain’s motivation and reward chemical.

In Parkinson’s research, it is used to compensate for dopamine loss. In healthy individuals, it may support mood, mental energy, and that get up and go feeling. Think Jack and the Beanstalk, except instead of a giant plant, you climb out of bed with purpose. A PhD student needs that.

That said, dopamine is powerful, and too much of a good thing is still too much.

5-HTP

Short for 5-hydroxytryptophan, this compound helps the brain make more serotonin. You know, your brain’s happiness hormone. Serotonin plays a key role in mood, emotional regulation, and sleep.

5-HTP is made from tryptophan, an amino acid found in food. Taking it as a supplement may shortcut serotonin production. It is commonly used in studies examining support for low mood, anxiety, and sleep quality. It is not recommended to combine with antidepressants without medical advice.

Ashwagandha

Ashwagandha is one of the most studied adaptogens, a class of herbs that help the body adapt to physical, emotional, or environmental stress. Adaptogenic compounds work by supporting the body’s stress response systems. They help bring balance rather than overstimulation or sedation.

Its active components, withanolides, may reduce cortisol levels and modulate the stress response. In studies, doses close to 1000 mg have been associated with improvements in anxiety, stress perception, and sleep quality. Researchers are exploring how ashwagandha interacts with the hypothalamic pituitary adrenal axis and GABAergic signaling to support relaxation and nervous system resilience.

Reishi

Known as the mushroom of immortality in traditional Chinese medicine, reishi has calming, immune supporting, and adaptogenic properties. While not directly nootropic like lion’s mane, reishi may help reduce cortisol, that dreaded stress hormone linked to burnout, belly fat, and brain fog.

Reishi is thought to support the parasympathetic nervous system, helping the body shift into a rest and recover mode. Its active compounds, such as triterpenes are being studied for their anti inflammatory and neuroprotective effects, particularly in the context of stress management and sleep quality.

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