5 Things to Consider before Taking Nootropics
People decide to take nootropics for many reasons including:
- to be more alert
- to increase energy
- for cognitive enhancement
- to improve memory
- to prevent mental decline due to aging
There may be another reason you are considering taking nootropics, but these are the main reasons that people take them. Before deciding to take any nootropic medications or supplements, there are a few things that you should consider.
Are you getting enough sleep?
There have been many studies about the amount of sleep that the average adult actually gets with varying results, so I'm not going to cite any one study particularly, but the general consensus is that a large percentage of adults do not get the necessary amount of sleep needed for proper function.
If you are considering taking nootropics because you are having trouble staying alert, because you are having memory problems, or because you are having problems with cognition the problem could definitely be that you are not getting enough sleep. The amount of sleep you need varies based on age and other factors, but below is a general guide to how many hours of sleep are generally needed based on your age.
| Age | Hours needed |
|---|---|
| 0-2mos | 12-18 |
| 3-11mos | 14-15 |
| 1-3yrs | 12-14 |
| 3-5yrs | 11-13 |
| 5-10yrs | 10-11 |
| 10-17yrs | 8.5-9.25 |
| Adult | 7-9 |
Are you getting enough exercise?
If you are considering taking nootropics because you are having trouble staying alert, because you are having memory problems, or because you are having problems with cognition the problem could also be that you are not getting enough exercise.
Getting enough exercise has many benefits including:
- Increased Energy
- Improved mood
- Increased immune function
- Improved sleep quality and duration
- Enhanced cognition
Exercise increases circulation throughout the body which helps to deliver nutrients, oxygen, and neurochemicals to the brain and other parts of the body increasing energy levels, improving cognitive function, and enhancing your mood as well.
Exercise reduces the amount of stress hormones in the body and also triggers the release of endorphins which results in a better mood. Also, exercise increases the amount of serotonin in the brain. Increased serotonin is linked to a calmed mood and is attributed to increased mental clarity.
Exercise increases the level of immunoglobulins or antibodies in your body. Immunoglobulins or antibodies are proteins that are a necessary part of the immune system.
Because exercise is a physical stressor to the body, the brain compensates for it by increasing it's amount of deep sleep. Exercise also produces a significant rise in body temperature followed by a drop a few hours later which makes it easier to fall asleep and stay asleep.
Exercise increases the level of growth factors in the brain. Growth factors are hormones that can help the brain create new brain cells and to establish connections between existing neurons which aids in our abiltiy to think and learn. Increased levels of growth factors can have many other benefits as well including helping the body to heal.
The Department of Health and Human Services recommends that adults get at least 150 minutes a week of moderate-intensity aerobic exercise, or 75 minutes a week of vigorous-intensity aerobic exercise, or an equivalent combination of both forms. A copy of their full recommendations can be found at www.health.govOther helpful resources can be found here www.exerciseismedicine.org including physical activity guidelines, a self assesment tool and an exercise time finder.
Are you eating a healthy diet?
Diet plays a large role in general health and well being including cognitive function and general energy levels. If you are feeling a need to improve cognition or a need to feel more alert, your diet may be to blame. Many foods contain substances that have nootropic effects. Being sure to include them in your diet could prove to be just as effective as taking any nootropic medications or supplements. Some foods that contain substances that have nootropic benefits include:
| Food | Contains: | Benefits |
|---|---|---|
| Fish | Omega 3 Fatty Acids | improves central nervous system and cognitive function |
| Milk | Alpha GPC, L-Tryptophan, Vitamin B1, L-Theanine | decreases stress, improves memory and cognition |
| Spinach/ Brocolli | Alpha Lipoic Acid, CoQ10 | antioxidant and neuroprotectant |
| Anchovies/ Sardines | DMAE | antioxidant, increases alertness and cognition, decreases anxiety |
| Red Wine/ Grapes | Resveratrol | antioxidant and anti-inflammatory |
What other medications or supplements are you taking?
Before taking any nootropic medications or supplements, another very important thing to consider is what medications or supplements you are already taking. Some medications can interact or interfere with others.
This can mean for example that they decrease the absorbtion of another medication (including birth control pills) which would decrease it's effectiveness. It could also mean that they could counteract or even magnify the effects of a medication which could possibly create very dangerous side effects. This is why it is very important to consult with your doctor before taking any medication or supplement, including nootropics.
Patients who take medications for mental conditions should be particularly careful when taking nootropic medications and supplements due to their effects on certain chemicals in the brain.
When taking "multi" supplements, it is sometimes easy to overlook possible double or even triple doses of some vitamins or other substances. Be careful to note all of the ingredients of these "multi" supplements as well as their corresponding recommended daily values.
Could there be another cause of your symptom(s)?
There are so many factors that can contribute to decreased energy levels or cognitive function that it can sometimes be hard to pinpoint a cause. That is why it is important to consult with your doctor before taking any nootropic medications or supplements. This way you can rule out anything else that may be the cause. Consulting with a doctor can also be helpful when considering drug interactions.
