Colesterol (bajo)

5-HTP is the immediate precursor to serotonin (5-HT), a key neurotransmitter involved in mood regulation, cognitive function, and alertness. It crosses the blood-brain barrier and is used to support mood, focus, and mental well-being, particularly in conditions associated with serotonin deficiency.

Acetyl-L-Carnitine (ALCAR) supports brain bioenergetics by facilitating mitochondrial acetyl-CoA production and enhancing nerve growth factor signaling. Double-blind, placebo-controlled trials show benefits for cognitive function and mental energy, particularly in individuals with mild cognitive impairment.

Acetyl-L-Tyrosine (NALT) is an acetylated, more bioavailable form of the amino acid L-tyrosine, which is a precursor to dopamine and norepinephrine. Studies show it improves cognitive performance and alertness under conditions of stress, fatigue, sleep deprivation, and demanding cognitive load.

Multiple double-blind, placebo-controlled RCTs show that standardised A. galanga extract (EnXtra®) significantly increases mental alertness and reduces fatigue in healthy adults, with and without caffeine co-administration. Effects are documented acutely and with four weeks of supplementation.

Ashwagandha (Withania somnifera) is a foundational Ayurvedic adaptogen used for thousands of years to enhance mental vitality and reduce fatigue. Multiple modern RCTs confirm improvements in attention, vigilance, reaction time, memory, and mental alertness on rising.

Adenosine 5'-triphosphate disodium (Peak ATP®) is the oral supplement form of ATP studied in clinical trials for cognitive performance and mental energy. RCTs demonstrate improvements in reaction time, attention, and perceived energy through purinergic receptor signaling.

Bacopa monnieri (Brahmi) has been used in Ayurvedic medicine for centuries to enhance memory and cognitive clarity. Multiple clinical meta-analyses confirm improvements in cognitive processing speed, verbal learning, and memory consolidation in healthy adults, particularly after chronic use.

Bacopin is a proprietary standardized extract of Bacopa monnieri (brahmi), the same herb as Bacopa with bacosides as active constituents. Clinical trials using Bacopin demonstrate improvements in memory, cognitive processing speed, and mental alertness consistent with broader Bacopa monnieri evidence.

Bacosides are the principal bioactive saponins in Bacopa monnieri responsible for its nootropic effects, including improved memory, cognitive processing speed, and reduced mental fatigue. They are the measured active marker in standardized Bacopa extracts used in clinical trials.

Bilobalide is one of the terpene lactone constituents of Ginkgo biloba extract (EGb 761) responsible for neuroprotective and cognitive-enhancing effects. It contributes to the well-established clinical evidence for Ginkgo biloba in attention and mental alertness.

Black tea's caffeine and L-theanine combination is among the most studied natural agents for mental energy and alertness in clinical settings. RCTs show moderate improvements in alertness in the first 1–2 hours after intake. The 2025 PMC narrative review of black tea clinical trials specifically identified cognitive function and alertness as a key supported domain.

Brahmi is the traditional Ayurvedic name for Bacopa monnieri, used for over 3,000 years in India to enhance memory, learning, and mental alertness. Numerous modern RCTs confirm improvements in cognitive processing speed, memory consolidation, and reduction of mental fatigue.

Caffeine is one of the most extensively studied psychoactive compounds for mental energy and alertness. EFSA concluded that a 75 mg serving increases both selective and sustained attention. Multiple meta-analyses confirm improvements in reaction time, accuracy, and sustained vigilance, including during sleep deprivation.

Catechins are polyphenolic flavanols most abundant in green tea that support cognitive function and mental alertness through neuroprotective, vasodilatory, and neurotransmitter-modulating mechanisms. Clinical studies show catechin-rich green tea improves attention, memory, and processing speed.

Choline is an essential nutrient and a direct precursor to the neurotransmitter acetylcholine, which is critical for memory, attention, and mental alertness. Choline insufficiency impairs cognitive performance, and supplementation supports cholinergic neurotransmission.

Citicoline (CDP-choline) is a nucleoside precursor that boosts brain energy metabolism and supports acetylcholine production, improving focus, attention, and mental performance. Multiple RCTs have demonstrated benefits in attention and psychomotor speed in healthy adults and those with cognitive decline.

Polyphenol-rich coffeeberry extract has been shown in published studies to reduce self-reported mental fatigue and increase alertness during cognitively demanding tasks. One published study found low and moderate doses of a caffeine-free coffeeberry extract significantly attenuated increases in self-reported fatigue after fatiguing cognitive tasks. Coffee fruit achieves this without relying on caffeine.

Coleus forskohlii and its active constituent forskolin activate adenylate cyclase, raising intracellular cAMP levels in neurons. This mechanism supports neurotransmitter release, synaptic plasticity, and memory formation, with traditional Ayurvedic use for cognitive enhancement.

CoQ10 (ubiquinone) is a vital component of the mitochondrial electron transport chain and a potent antioxidant. Clinical studies show CoQ10 supplementation reduces fatigue and may support mental energy, particularly in individuals with CoQ10 deficiency or older adults with declining mitochondrial function.

Creatine supplementation has been shown to increase brain phosphocreatine stores and improve cognitive processing speed, complex deductive tasks, and reaction speed, particularly during states of mental fatigue or sleep deprivation. A 2024 RCT using MRS confirmed brain creatine elevation accompanied cognitive improvements after a single high dose.

Creatine monohydrate supports mental energy by maintaining brain ATP reserves via the phosphocreatine-creatine kinase shuttle. Clinical trials show reductions in mental fatigue and improved alertness, especially under sleep deprivation, high cognitive load, or conditions of energetic depletion.

DHA is the predominant omega-3 fatty acid in the brain, integral to synaptic membrane composition, neurotransmission, neurogenesis, and cognitive function across the lifespan. Clinical RCTs show improvements in specific memory domains and learning in adults with age-related cognitive decline, though results in healthy adults and those with more advanced dementia are less consistent.

A randomized double-blind placebo-controlled trial using a DMAE-containing vitamin-mineral combination in 80 subjects with borderline emotional disturbance found EEG evidence of increased vigilance (decreased theta and alpha-1 power) alongside improved self-reported well-being and energy. An earlier clinical trial in 60 patients with mild mental disorders found that DMAE (deanol) improved cognition, strength, and energy levels. Evidence is limited to combination formulations and small or dated studies.

EGCG, the principal catechin in green tea, has neuroprotective and cognitive-enhancing properties. It modulates BDNF signaling, reduces neuroinflammation, and studies show it supports attention and cognitive processing. Often studied alongside caffeine and L-theanine as part of the green tea complex.

Forskolin is the principal active diterpene from Coleus forskohlii that directly activates adenylate cyclase, elevating neuronal cAMP and activating downstream pathways (PKA/CREB) critical for memory formation, neurotransmitter release, and mental alertness.

Supplemental GABA influences brain function through gut-brain axis signaling. Clinical studies using PharmaGABA (natural-source GABA) show improvements in alpha brain wave activity, focused alertness, and reduction of anxiety-induced mental fog.

Ginkgo biloba leaf extract is one of the most studied herbal preparations for cognitive function, with traditional Chinese medicine use spanning centuries. Clinical trials show modest but consistent improvements in attention, working memory, and processing speed in healthy adults and those with age-related cognitive decline.

Ginkgosides (ginkgo flavone glycosides) are standardized bioactive flavonoids from Ginkgo biloba responsible for many of its cognitive and cerebrovascular effects. They contribute to improved cerebral blood flow, attention, and processing speed documented in clinical trials of EGb 761.

Panax ginseng has a multi-century history of use in Traditional Chinese Medicine for enhancing mental vitality and stamina. Controlled clinical trials support improvements in attention, mental arithmetic, processing speed, and mood in healthy adults.

Ginsenosides are the principal bioactive saponins in Panax ginseng responsible for its cognitive and energizing effects. They modulate multiple neurotransmitter systems and have demonstrated benefits for attention, reaction time, and mental fatigue in clinical studies.

Human studies with Gotu Kola have documented increased calmness, contentedness, and alertness, alongside reduced anxiety. Unlike stimulant herbs, it promotes alert calm rather than stimulant-driven energy by modulating neurotransmitter balance and reducing neuroinflammation. Traditional systems describe it as a rejuvenating tonic for mental vitality.

Alpha-glycerophosphocholine (Alpha-GPC) is a highly bioavailable choline source that crosses the blood-brain barrier and directly boosts acetylcholine synthesis. RCTs demonstrate improvements in cognitive function, attention, and mental energy in both cognitively impaired and healthy adults.

Green tea contains both caffeine and L-theanine, a combination clinically demonstrated to produce focused, sustained alertness. It is one of the most widely consumed cognitive-enhancing beverages and has a long history of traditional use in East Asian cultures for mental clarity.

Griffonia simplicifolia seeds are the primary natural dietary source of 5-HTP, used to support serotonin synthesis, mood, and cognitive function. Clinical studies using Griffonia-derived 5-HTP show improvements in mood, mental clarity, and reduction of fatigue.

Guarana (Paullinia cupana) seeds contain high concentrations of caffeine along with theophylline and theobromine. Multiple clinical studies confirm it improves mental alertness, reaction time, memory, and attention. It has traditional use among Amazonian indigenous peoples as a stimulant and fatigue-fighter.

Guaranine is another name for caffeine as it naturally occurs in guarana seeds. As the primary active constituent of guarana, it shares all well-established scientific evidence for caffeine's effects on mental energy and alertness.

Huperzine A, derived from the club moss Huperzia serrata, is a potent and selective acetylcholinesterase inhibitor used in traditional Chinese medicine. It elevates acetylcholine levels in the brain, improving memory, learning, and sustained attention.

Iron is essential for oxygen transport and mitochondrial energy production. Iron deficiency is among the most common causes of fatigue and impaired mental alertness globally, and supplementation in deficient individuals reliably restores cognitive function and energy.

L-Theanine, an amino acid found in tea, promotes a state of relaxed alertness by increasing alpha brain wave activity. It is particularly well-studied in combination with caffeine, where it improves focus, attention, and reaction time while attenuating the anxiogenic effects of caffeine alone.

L-Tyrosine is an amino acid precursor to dopamine and norepinephrine that supports cognitive performance and mental alertness under conditions of acute stress, sleep deprivation, and high cognitive demand. Military and clinical RCTs confirm its benefits for sustained mental performance.

Lemon balm (Melissa officinalis) has a centuries-long tradition in European herbal medicine for calming nervous tension and improving mental clarity. Multiple RCTs confirm it improves mood, alertness, and calmness, and reduces anxiety-induced cognitive interference.

Lion's Mane mushroom (Hericium erinaceus) contains hericenones and erinacines that stimulate nerve growth factor (NGF) synthesis, supporting neuronal maintenance and cognitive function. A landmark 16-week double-blind RCT demonstrated significant cognitive improvements in adults with mild cognitive impairment.

Maca (Lepidium meyenii) is a Peruvian root vegetable traditionally used by Andean peoples for centuries to enhance energy, stamina, and mental performance at high altitudes. Several RCTs show improvements in subjective energy, mood, and cognitive function with regular supplementation.

Magnesium is a cofactor in over 300 enzymatic reactions, including ATP synthesis and NMDA receptor modulation. Suboptimal magnesium status impairs cognitive performance and energy, and EU health claims recognize its contribution to normal psychological function and reduction of tiredness.

MCTs are converted to ketone bodies that cross the blood-brain barrier and serve as rapid neuronal fuel, increasing brain energy metabolism measurably. A PET-based study (Cunnane et al., 2018) found that MCT supplementation increases brain energy metabolism by approximately 8–9% in Alzheimer's patients. This mechanism supports self-reported improvements in alertness and mental clarity.

Methylcobalamin is the active, neuroavailable form of vitamin B12, directly supporting myelin integrity, neurological function, and neurotransmitter synthesis. It is used clinically in nerve repair and to restore mental energy and clarity in B12-deficient individuals.

Methylliberine (Dynamine™) is a purine alkaloid found in kucha tea that promotes mental energy, concentration, and mood with a rapid onset. Clinical trials show improvements in energy, sustained energy, concentration, and motivation within 1–3 hours of dosing.

NADH (nicotinamide adenine dinucleotide + hydrogen) is the reduced form of NAD+, a central coenzyme in mitochondrial ATP production. Supplemental NADH has been studied for fatigue and cognitive performance, with pilot studies showing improvements in alertness, energy, and mood.

Peppermint aroma and oral supplementation have been studied for cognitive performance and alertness. RCTs show peppermint inhalation and supplementation improve sustained attention, working memory, and alertness compared to placebo.

Phosphatidylserine (PS) is a phospholipid essential for neuronal membrane integrity and neurotransmitter release. Clinical trials have demonstrated improvements in memory, attention, and cognitive processing speed, and the FDA has recognized a qualified health claim for PS and cognitive function.

Pregnenolone's conversion to cortisol and DHEA supports adrenal-driven energy regulation. Its neurosteroid actions on NMDA receptors contribute to neural alertness. Clinical evidence shows patients report improved energy and reduced fatigue with pregnenolone supplementation, particularly in neurosteroid-deficient states.

Double-blind, placebo-controlled trials with PQQ disodium salt (20 mg/day) documented improvements in processing speed and executive speed in younger adults and attention in older adults. The open-label trial also showed vigor and confusion score improvements. A pilot study suggested increased right prefrontal cortex blood flow with PQQ.

Pyrroloquinoline quinone (PQQ) is a redox cofactor with neuroprotective and mitochondrial biogenesis-promoting properties. Double-blind, placebo-controlled trials demonstrate improvements in attention, working memory, and cognitive flexibility, particularly in younger adults.

Rhodiola rosea is an adaptogenic herb with strong clinical evidence for reducing mental fatigue and sustaining cognitive performance under stress. Double-blind trials show it improves attention, concentration, and mental processing speed, particularly during stressful or fatiguing conditions.

Robusta coffee's elevated caffeine (~2.7% by bean weight) is the primary driver of mental energy and alertness via central adenosine receptor blockade. Human studies confirm robusta coffee improves alertness and reduces sleepiness relative to arabica. Caffeine at 100–200 mg produces well-documented acute improvements in reaction time, alertness, and subjective energy.

Rosemary (Rosmarinus officinalis) has been associated with memory and alertness since ancient Greece, and modern science confirms that rosemary aroma and its constituent 1,8-cineole improve cognitive performance, alertness, and mood in RCTs.

Saffron (Crocus sativus) has a long history in Persian and Ayurvedic medicine for mood enhancement and cognitive support. Multiple RCTs show improvements in mood, focus, cognitive function, and reduction of mental fatigue, with crocin and safranal as key active constituents.

Salidroside is one of the two principal bioactive constituents (alongside rosavins) of Rhodiola rosea that contributes to its anti-fatigue and cognitive-enhancing effects. Studies show salidroside alone reduces mental fatigue, improves attention, and supports cognitive performance under stress.

Schisandra was classified as an official adaptogen in the USSR in the 1960s based on clinical evidence for stimulatory and restorative effects. PubMed meta-analytic review (PMID 19500070) documents 'good scientific evidence' that schisandra increased endurance and mental performance in fatigued patients. It modulates HPA axis and cortisol to sustain mental energy without overstimulation.

Sulbutiamine is a synthetic fat-soluble derivative of thiamine (vitamin B1) that more readily crosses the blood-brain barrier. It has been studied for fatigue and cognitive enhancement, with clinical trials showing improvements in memory, alertness, and psychomotor performance.

Taurine is a conditionally essential sulfonic acid widely used in energy drinks. It modulates GABA and glycine receptors, supports mitochondrial function, and clinical studies show it improves attention and reduces mental fatigue, particularly in combination with caffeine.

Theacrine is a purine alkaloid found in kucha tea (Camellia assamica var. kucha) with structural similarity to caffeine. Clinical trials show it improves energy, alertness, concentration, and mood without causing tolerance or elevating blood pressure, making it a novel non-habituating stimulant.

Theobromine is a xanthine alkaloid found in cacao, yerba mate, and tea that acts as a mild CNS stimulant. It produces calmer, more sustained alertness than caffeine with less anxiety, via adenosine receptor antagonism and phosphodiesterase inhibition.

Theophylline is a xanthine alkaloid closely related to caffeine that acts as an adenosine receptor antagonist and CNS stimulant. Present in small amounts in tea and guarana, it contributes to mental alertness and is well-characterized pharmacologically.

Vinpocetine is a semi-synthetic alkaloid derived from vincamine (from periwinkle, Vinca minor) that increases cerebral blood flow and glucose metabolism. Studies show improvements in memory, attention, and alertness in healthy adults and those with cerebrovascular-related cognitive decline.

Vitamin B1 (thiamine) is essential for brain energy metabolism and neurological function. Thiamine deficiency results in severe cognitive impairment and fatigue; adequate intake supports mental energy and alertness, and this role is recognized by EU authorized health claims.

Vitamin B12 (cobalamin) is essential for myelin synthesis, red blood cell production, and neurological function. B12 deficiency causes fatigue, mental fog, and cognitive impairment. Supplementation restores mental energy and alertness in deficient individuals.

Vitamin B2 (riboflavin) is a key coenzyme in mitochondrial energy metabolism and supports normal psychological function. Recognized in EU authorized health claims for contributing to the reduction of tiredness and fatigue and normal psychological function.

Niacin (vitamin B3) is a precursor to NAD+/NADH, coenzymes central to cellular energy metabolism and neuronal function. EU authorized health claims recognize niacin's contribution to normal psychological function, reduction of tiredness, and energy-yielding metabolism.

Niacinamide (nicotinamide) is the amide form of niacin and an NAD+ precursor supporting mitochondrial energy metabolism and neuronal function. It shares the EU authorized health claim for contribution to normal psychological function and reduction of tiredness and fatigue.

Vitamin B5 (pantothenic acid) is essential for coenzyme A synthesis and energy metabolism. EU health claims recognize its contribution to normal mental performance and reduction of tiredness and fatigue, and it plays a role in neurotransmitter synthesis relevant to alertness.

Vitamin B6 (pyridoxine) is a cofactor in over 100 enzymatic reactions, including neurotransmitter biosynthesis (serotonin, dopamine, GABA, norepinephrine). EU health claims recognize its contribution to normal psychological function, reduction of tiredness, and normal nervous system function.

Folate (vitamin B9) is essential for one-carbon metabolism, neurotransmitter biosynthesis, and DNA synthesis. Deficiency causes fatigue and cognitive impairment; adequate folate supports mental energy, and EU health claims recognize its contribution to normal psychological function.

5-Methyltetrahydrofolate (5-MTHF) is the bioactive form of folate, directly bioavailable even in individuals with MTHFR polymorphisms. It supports neurotransmitter synthesis and cognitive function, and is used clinically to support mental energy and clarity.

Vitamin C is essential for dopamine and norepinephrine biosynthesis and acts as a neuromodulator in the brain. EU health claims recognize its contribution to normal psychological function and reduction of tiredness and fatigue.

Withanolides are the steroidal lactone constituents of Ashwagandha (Withania somnifera) responsible for its adaptogenic, cognitive, and anti-fatigue effects. RCTs using withanolide-standardized extracts confirm improvements in memory, attention, vigilance, and mental alertness.

Yerba mate (Ilex paraguariensis) is traditionally consumed in South America as a stimulant beverage to enhance mental alertness, energy, and physical endurance. It contains caffeine, theobromine, and polyphenols, and is reported by users to produce sustained alertness with fewer jittery side effects than coffee.

Zinc is essential for neurotransmitter synthesis, synaptic function, and cognitive performance. EU health claims recognize its contribution to normal cognitive function and protection from oxidative stress. Zinc deficiency impairs mental alertness and supplementation in deficient individuals improves cognition.

Convolvulus pluricaulis (Shankhpushpi) is a traditional Ayurvedic herb used for centuries as a brain tonic to enhance memory, learning, and mental alertness. Limited clinical and pharmacological evidence supports its use for cognitive support and reduction of mental fatigue.

Eleuthero (Siberian ginseng, Eleutherococcus senticosus) has been used in Traditional Chinese and Russian folk medicine as an adaptogen to combat fatigue and support mental endurance. Some controlled studies suggest modest benefits for physical and mental work capacity, though evidence for isolated mental alertness is limited.

Gypenosides are the saponin glycosides in Jiaogulan (Gynostemma pentaphyllum) structurally analogous to ginsenosides. They are responsible for the plant's adaptogenic and anti-fatigue properties used in traditional Chinese medicine to support mental vitality.

Jiaogulan (Gynostemma pentaphyllum) is a Chinese adaptogenic herb used for centuries to combat fatigue and improve mental vitality. Its gypenosides are structurally similar to Panax ginseng ginsenosides, and limited clinical evidence supports adaptogenic mental energy effects.

San and Khoikhoi peoples historically used sceletium to fight fatigue and maintain physical and mental performance during demanding activities. This is well-documented in ethnobotanical literature. Clinical trial data on alertness as a primary endpoint are absent, and one RCT found no effect on subjective energy or alertness measures.

Schisandrins are the active dibenzocyclooctadiene lignans in Schisandra chinensis (wu wei zi), a traditional Chinese medicine herb used for over 2,000 years to improve mental clarity, reduce fatigue, and enhance cognitive adaptability. Limited clinical evidence supports adaptogenic effects on mental performance.

Schizandrol A is a dibenzocyclooctadiene lignan from Schisandra chinensis used in Traditional Chinese Medicine. It exerts CNS-modulating and adaptogenic effects, and limited studies suggest cognitive-enhancing and anti-fatigue properties.

Shankhpushpi is a traditional Ayurvedic brain tonic used for over 3,000 years to enhance memory, alertness, and cognitive function. Multiple plants are called Shankhpushpi; the preparation is a key 'Medhya Rasayana' in Ayurvedic medicine.