Part of our Alpha GPC & NeuroMatcha guide library.
Short answer: A nootropic is a substance said to improve thinking skills such as memory, attention or learning. The term was coined in the early 1970s by the scientist Corneliu Giurgea. Today it covers everything from coffee to prescription drugs, but it is not a medical or regulatory category. In healthy adults, the strongest evidence is for caffeine, which reliably improves alertness and attention. Evidence for most other popular nootropics, such as creatine, Alpha GPC, lion's mane and ginkgo, is small, mixed or inconclusive.
"Nootropic" shows up on coffee bags, gummies and capsules promising sharper focus. Here is what the word actually means, the main types, what human studies show for the most popular ingredients, and how to judge a product before you buy.
What you'll learn
- Where the word "nootropic" comes from and what it means
- The main types of nootropics, from caffeine to prescription "smart drugs"
- What the research shows for popular ingredients in healthy adults
- How to judge a nootropic product and stay safe
What does "nootropic" mean?
The term was first used by Corneliu E. Giurgea in 1972 and 1973 to describe substances that mainly act on cognitive functions such as memory and learning, especially when those functions are impaired. It combines two Greek words: noos, meaning thinking, and tropein, meaning to guide (Malík & Tlustoš, 2022).
There is no single agreed definition today, and researchers group these substances in different ways (Malík & Tlustoš, 2022). In everyday use, "nootropic" usually means a supplement or drink marketed for focus, memory or mental energy.
Types of nootropics
One 2022 review sorted nootropics into four groups (Malík & Tlustoš, 2022):
| Group | Examples |
|---|---|
| Classical nootropic compounds | Piracetam, meclofenoxate, pyritinol |
| Substances that increase brain metabolism | Vinpocetine, naftidrofuryl |
| Cholinergics | Phosphatidylcholine (lecithin) |
| Plants and plant extracts | Ginseng, ginkgo, bacopa, ashwagandha, guarana, rhodiola |
Supplements often add other choline sources such as Alpha GPC and citicoline. Two other groups come up often. Caffeine is by far the most widely used. Prescription stimulants such as methylphenidate, amphetamines and modafinil are sometimes used without a prescription by students and workers as "smart drugs" (Schifano et al., 2022).
What the evidence shows in healthy adults
Most nootropics have been studied mainly in people with impaired thinking, and there are few studies in healthy young people (Malík & Tlustoš, 2022). Here is where the evidence stands for common ingredients:
| Ingredient | What human studies show | Strength of evidence |
|---|---|---|
| Caffeine | Low (about 40 mg) to moderate (about 300 mg) doses improve alertness, vigilance, attention and reaction time; effects on memory and complex decision-making are less consistent (McLellan et al., 2016) | Strongest |
| L-theanine with caffeine | Moderate effects on alertness and attention switching in the first 2 hours; the caffeine dose seemed to matter more than the L-theanine dose (Camfield et al., 2014) | Moderate, short-term |
| Creatine | Improved memory scores overall, mainly in adults aged 66 to 76, with no clear effect in younger people (Prokopidis et al., 2023); EFSA concluded a cause-and-effect link to better cognitive function has not been established (EFSA, 2024) | Mixed |
| Alpha GPC | In one trial, 20 healthy men did better on one attention test an hour after a dose (Kerksick et al., 2024); a large observational study linked prescribed Alpha GPC with higher stroke risk in adults 50 and older (Lee et al., 2021) | Limited |
| Lion's mane | In a pilot study of 41 healthy adults, 1.8 g led to quicker performance on one task an hour later, alongside null findings (Docherty et al., 2023) | Limited |
| Ginkgo | Uncertain whether it affects thinking in healthy people; much of the research is low quality (NCCIH) | Unproven |
A systematic review of 256 studies on plant-derived nootropics reached a similar picture: caffeine enhances attention and executive function, while results for many other plant ingredients are inconsistent (Lorca et al., 2023).
For more detail, see L-theanine and caffeine, Alpha GPC benefits and lion's mane: does it work?.
What about prescription "smart drugs"?
Some healthy people use prescription stimulants or wakefulness drugs to study or work longer. A 2022 review found that their benefits in healthy people are uncertain and any improvement is temporary, while the risks include heart, neurological and psychiatric problems, possible longer-term declines in thinking, and addiction (Schifano et al., 2022). These medicines should only be used as prescribed.
Are nootropic supplements regulated?
Most products sold as nootropics are dietary supplements or foods. In the U.S., the FDA is not authorized to review dietary supplements for safety and effectiveness before they are marketed; companies are responsible for having evidence that their products are safe and labeled truthfully (NCCIH). So the word "nootropic" on a label tells you how a product is marketed, not that it has been proven to work.
How to judge a nootropic product
- Look up each ingredient. Check whether it has been tested in healthy adults, at what dose, and for what outcome, rather than in people with memory problems or in animals.
- Count the caffeine. Many "focus" products rely mostly on caffeine. Up to 400 mg a day is not harmful for most people, so add up every source (MedlinePlus).
- Be skeptical of big promises. Claims to boost IQ or memory overnight go well beyond the evidence for any supplement.
- Look for third-party testing for purity and contaminants.
- Check with your provider if you take medication, are pregnant or breastfeeding, have a heart or neurological condition, or are over 50 and considering Alpha GPC.
As one example of a functional drink, NeuroCoffee contains 300 mg of Alpha-GPC and 30 mg of caffeine per serving, and NeuroMatcha has 17.64 mg of caffeine per serving along with Alpha-GPC and a mushroom blend (Product Facts). For how matcha itself compares, see matcha benefits: what the research shows.
Common myths (quick reality check)
Myth: Nootropics make you smarter. Reality: No supplement has been shown to raise intelligence. The effects with the most support, mostly from caffeine, are short-term gains in alertness and attention.
Myth: Natural nootropics are always safe. Reality: Supplements are not reviewed for safety and effectiveness before sale, and some ingredients carry risks or interact with medicines.
Myth: Prescription smart drugs are a shortcut for healthy people. Reality: Their benefits in healthy people are uncertain and temporary, and they carry heart, psychiatric and addiction risks.
Frequently asked questions (FAQ)
What is a nootropic?
A nootropic is a substance said to improve thinking skills such as memory, attention or learning. The term was coined in the early 1970s and today covers caffeine, supplements and some prescription drugs.
What is an example of a nootropic?
Caffeine is the most widely used example. Others marketed as nootropics include L-theanine, creatine, Alpha GPC, citicoline, lion's mane and ginkgo.
Is caffeine a nootropic?
Yes, by most definitions. Low to moderate doses reliably improve alertness, attention and reaction time, which gives caffeine the strongest evidence of any nootropic in healthy adults.
Do nootropics actually work?
Caffeine does for alertness and attention. For most other ingredients, studies in healthy adults are small, short or mixed, so the evidence is limited or inconclusive.
Are nootropics safe?
It depends on the ingredient and dose. Up to 400 mg of caffeine a day is not harmful for most adults, but supplements are not reviewed before sale, and prescription stimulants carry serious risks when misused.
Are nootropics regulated by the FDA?
Most are sold as dietary supplements, which the FDA does not review for safety and effectiveness before they are marketed. Prescription nootropics are regulated as drugs.
Related guides
- L-theanine and caffeine: why matcha feels different
- Alpha GPC benefits: what the research shows
- Alpha GPC vs citicoline vs choline bitartrate
- Lion's mane mushroom supplement: does it work?
- Matcha benefits: what the research shows
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before trying a nootropic if you take medication, are pregnant or breastfeeding, or have a medical condition.
References
- Malík M, Tlustoš P. "Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs." Nutrients, 2022;14(16):3367. doi:10.3390/nu14163367
- Schifano F, et al. "Benefits and Harms of 'Smart Drugs' (Nootropics) in Healthy Individuals." Drugs, 2022;82(6):633-647. doi:10.1007/s40265-022-01701-7
- McLellan TM, Caldwell JA, Lieberman HR. "A review of caffeine's effects on cognitive, physical and occupational performance." Neuroscience & Biobehavioral Reviews, 2016;71:294-312. doi:10.1016/j.neubiorev.2016.09.001
- Lorca C, et al. "Plant-derived nootropics and human cognition: A systematic review." Critical Reviews in Food Science and Nutrition, 2023;63(22):5521-5545. doi:10.1080/10408398.2021.2021137
- Camfield DA, et al. "Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis." Nutrition Reviews, 2014;72(8):507-522. doi:10.1111/nure.12120
- Prokopidis K, et al. "Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials." Nutrition Reviews, 2023;81(4):416-427. doi:10.1093/nutrit/nuac064
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). "Creatine and improvement in cognitive function: Evaluation of a health claim." EFSA Journal, 2024;22(11):e9100. doi:10.2903/j.efsa.2024.9100
- Kerksick CM, et al. "Acute alpha-glycerylphosphorylcholine supplementation enhances cognitive performance in healthy men." Nutrients, 2024;16(23):4240. doi:10.3390/nu16234240
- Lee G, et al. "Association of L-α glycerylphosphorylcholine with subsequent stroke risk after 10 years." JAMA Network Open, 2021;4(11):e2136008. doi:10.1001/jamanetworkopen.2021.36008
- Docherty S, Doughty FL, Smith EF. "The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults." Nutrients, 2023;15(22):4842. doi:10.3390/nu15224842
- National Center for Complementary and Integrative Health. "Ginkgo". Updated February 2025.
- National Center for Complementary and Integrative Health. "Using Dietary Supplements Wisely".
- MedlinePlus (U.S. National Library of Medicine). "Caffeine".
