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Add Healthy Origins to your daily wellness routine to help support focus, attention, and memory. Explore more than 200 brain health products that trust Cognizin Citicoline as a premium nootropic ingredient.

Diet, blood sugar management, exercise, nutrition, and lifestyle have a tremendous impact on brain health. Natural remedies are also an important part of a brain-boosting strategy.

Nootropics are medicinal botanicals that support mental function—including cognition, focus, and memory—making them useful for people with a wide range of brain health concerns, and those simply looking for some extra support.

Herbal Nootropics

• Mint for Memory

  Various mint-family plants act as nootropics. They help improve focus and mood, reduce inflammation, reduce blood sugar, and boost levels of the important neurotransmitter acetylcholine.

  Each has its own specialty, and all work quickly, typically within minutes. Regular use offers deeper benefits.

  • Rosemary (Rosmarinus officinalis)

    Recently renamed Salvia rosmarinus, the aroma of this Mediterranean herb has been relied upon and incorporated into daily rituals for millennia.

    Whether ingested or inhaled, rosemary’s potent antioxidant, anti-inflammatory, circulation-enhancing, and neurotransmitter-boosting aroma clears the cobwebs, uplifts the senses, and improves memory.

  • Lemon Balm (Melissa officinalis)

    Just one hour after taking lemon balm, studies suggest you may feel less anxious and more focused, an effect that improves with regular use.

    Lemon balm offers a gentle calming, soothing action, easing not only anxiety but also agitation, hyperactivity, anger, and frustration in all ages.

    Studies support its use inhaled, applied topically, and/or internally.

  • Peppermint (Mentha x piperita)

    In aromatherapy, in chewing gum, as tea, or just a few drops of tincture, peppermint promotes a perky-alert-energized mental state.

    It helps clear the mind, boost mood, and improve speed and accuracy for day-to-day tasks like data entry and other clerical work.

• Find your Focus

  These remedies calm anxiety, agitation, and stress with better focus and without sedation. They’re kid- to elder-friendly and useful in almost any cognitive concern from ADHD to dementia as well as traumatic brain injury.

  • Bacopa (Bacopa monnieri)

    This traditional nootropic from India is sometimes called “Brahmi,” a common name shared with fellow nootropic gotu kola. Both herbs are subtle, slow-building tonics for neural health that calm anxiety and agitation while enhancing cognitive function and clarity.

    Bacopa offers support for nervous system restoration, and has gently calming but non-sedating actions.

  • Gotu kola (Centella asiatica)

    An adaptogen, vulnerary (healing wounds and supporting collagen and connective tissue integrity), circulatory tonic, and blood vessel toner, gotu kola works best in larger doses, including food forms like juice or pesto, or in formula.

    Ensure that you’re buying organic cultivated material from reputable companies.

  • Schisandra (Schisandra chinensis)

    Another adaptogen, this fruit from traditional Chinese medicine has a wide range of medicinal actions.

    For cognition, you’ll notice your focus and energy sharpen almost immediately, without (for most people) feeling overly stimulated.

• Other options

  • Rhodiola (Rhodiola rosea)

    This Siberian longevity tonic and adaptogenic root not only helps you feel more energized and more resistant to stress but also supports mood, neural health, and improved alertness.

  • Lion’s Mane Mushroom (Hericium erinaceus)

    This edible mushroom, taken as a supplement or eaten regularly for months, has the potential to gradually help restore nerve function, memory, and cognition.

    It may help delay a decline due to aging or damage.

    It also supports mood and sleep.

Consumers often worry about feeling anxious and restless when they turn to applications like energy drinks and energy supplements. As such, products to support mental energy without the jitters or crash offer a compelling narrative to consumers. Specially formulated energy applications offer help when tasks require focus, attention, and memory. However, many, if not most energy-focused formulations rely on stimulants like caffeine and ginseng that may also come with restlessness, headaches, and trouble sleeping.

Citicoline supplementation has been shown in clinical research to offer neuroprotective effects and cognitive support without these side effects. When used as an ingredient in food, beverage, or supplement applications, citicoline can offer long-term benefits that consumers may currently seek in the short term via energy drinks and supplements.

Citicoline (cytidine 5'-diphosphocholine, or CDPcholine) is a naturally occurring nucleotide that can be found in every cell of humans and animals. As an intermediate precursor in the intracellular synthesis of phosphatidylcholine, an important phospholipid, citicoline is a critical part of maintaining the structure and function of cell membranes. Scientific studies associate citicoline supplementation with cognitive health benefits, such as support for an individual’s capacity for attention, focus, and memory recall.

The neuroprotective characteristics of citicoline are well-documented in the clinical literature. Male teens who received citicoline supplementation in one study demonstrated improved motor speed. Another study showed increased brain activity after six weeks in middle-aged adults who supplemented with citicoline. And in multiple studies, citicoline was associated with improved memory performance in elderly individuals.

Other studies have shown the potential for citicoline to aid in attention capacity. A doubleblind, randomized, placebo-controlled study showed improved attentional performance in middle-aged women who supplemented with citicoline for 28 days. Citicoline supplementation has also been shown to increase the levels of bioenergetics like ATP in brain cells.

Citicoline can protect neural tissues via several mechanisms, many of which are the subjects of continuing clinical research. As a precursor to phosphatidylcholine, citicoline plays an important role in the synthesis of the building blocks of cell membranes. Proper function of cell membranes is necessary for brain cells to optimally receive nutrition for energy.

Neurotransmitters are another mechanism by which citicoline can offer cognitive benefits. These are the chemicals needed by the nervous system to allow communication between tissues, organs, and systems. They are among other things responsible for feelings of wakefulness and mental energy.

Supplementation with citicoline has been shown to increase the availability of certain neurotransmitters to brain cells, thus contributing to optimal function of the central nervous system. Pre-clinical data indicates citicoline may raise the levels of dopamine and norepinephrine in the CNS; both have neuroprotective effects.

Citicoline supports cognitive benefits through other mechanisms of action. For example, citicoline has been studied to explore the potential to support mental health. Future research looks promising as researchers continue to refine their understanding of how citicoline supports brain health.

Whether mandated or self-imposed, staying healthy and productive in isolation can be difficult. Music can make it easier.

Choosing Music for Your Day

• Music for Health and Well-Being

  • Music to Fight Depression

    Four research studies performed in the nineties found that symptoms of depression lessened with music therapy. “Bright, cheerful music can make people of all ages feel happy, energetic, and alert,” according to the Harvard Men’s Health Watch. Listen to some happy ukulele music now.

  • Music to Help You Sleep

    Music also can lead to better sleep, which many of us need right now. A 2009 analysis of a group of studies found improved quality of sleep for people who used music to relax. Listen to some sleep-inducing music here.

  • Music to Help You Work or Study

    Studying with music playing in the background helps with retention of the material, and classical music leads the pack in terms of helping with recall and test performance. And most effective, according to one study, is Mozart’s chamber music.

    Some of the concentration tunes playing at our house these days include Mozart’s string quartets and the Haydn string trios. If you are helping children with schoolwork at home, try playing some quietly during your school hours.

• Music for Fun and Dining

  • Music for Taking a Break

    When it’s time for a study or work break, get up and dance or march around the house to Handel’s Water Music.

    Or, try singing or humming along to Carl Orff’s Carmina Burana. It’s tricky and fun, and makes me recall a loud mealtime “performance” by my cousins that had the children and everyone else in stitches.

  • Dinner Music

    Our dining playlist includes mostly instrumental music—piano solos (Debussy, Chopin) and smooth jazz classics (Stan Getz, Dave Brubeck, et al.)—that can carry you through the evening and into a good night’s sleep.

Improve Brain Health with Controlled Breathing 

Controlled breathing—a key part of meditation and mindfulness practices directly affects a key chemical messenger in the brain, according to a new study from Trinity College Dublin. The finding suggests that controlled breathing can enhance attention and improve brain health.

Respiration Influences the Mind

“Practitioners of yoga have claimed for some 2,500 years that respiration influences the mind,” said lead author Michael Melnychuk. “We looked for a neurophysiological link that could help explain these claims by measuring breathing, reaction time, and brain activity.”

The Link Between Breathing and Focus

The researchers determined that the chemical messenger noradrenaline is affected by how we breathe. “When we are stressed we produce too much noradrenaline and we can’t focus,” Melnychuk said. “When we feel sluggish, we produce too little and again, we can’t focus. There is a sweet spot of noradrenaline in which our emotions, thinking, and memory are much clearer.” He said that attention is influenced by our breath, and that “it rises and falls with the cycle of respiration.”

What is Brain Fog?

You can’t concentrate, you feel fuzzy and disorganized, you have trouble coming up with the right words and phrases. That vague inability to think clearly is known as brain fog, and it can keep you feeling disconnected from your work and your life.

What Causes Brain Fog?

Brain fog can be caused by health conditions including multiple sclerosis, lupus, depression, and chronic fatigue syndrome; it can be a side effect of chemotherapy or medication; it can come on during pregnancy or menopause; it may simply be due to stress, a chronic lack of sleep, or too many distractions.

Supplements for Mental Focus

If you’ve been feeling the fog, check in with your healthcare practitioner and then consider trying one or more of these supplements that have been found to help improve mental acuity.

• Vitamin B12

  Essential to brain and nerve function, vitamin B12 is taken for memory loss, concentration, mental function, mood lifting, energy boosting, and Alzheimer’s disease, among other conditions. A study found a connection between B12 deficiency and both brain shrinkage and memory loss in older adults.

• Creatine

  Found in meat and fish and made in the human liver and kidneys, the amino acid creatine is a popular supplement for athletes. It works to increase the performance of the brain as well as the muscles. Two recent studies suggest that in vegetarians and vegans, who don’t get the benefit of the creatine in meat, creatine supplementation boosts memory and complex thinking.  

• Curcumin

  The active ingredient of the spice turmeric, curcumin can increase the levels of BDNF—brain-derived neurotrophic fac-tor—in the brain. A deficiency of BDNF, a growth hormone that works in the brain, has been linked to conditions including depression and Alzheimer’s.

• L-theanine & Caffeine

  L-theanine is a chemical found in tea leaves, which are also a source of caffeine, a well-known stimulant. What’s interesting is the way the two work in concert. Caffeine keeps you awake, but it can also make you jittery and get your mind racing. L-theanine is used to decrease anxiety and promote relaxation. Put them together, and you get the boost of caffeine without the edge. Research indicates that L-theanine plus caffeine improves accuracy, attention, and reaction time, and makes it easier to avoid distractions.

• Omega 3s

  Omega-3 fatty acids are essential for brain function—and because the body can’t manufacture them, you have to get them through diet or supplements. Our brains are packed with omega 3s, which we need not just for cognition but also for behavioral functions. A lack of omega 3s can lead to fatigue, poor memory and circulation, mood swings, and/or depression. Among the brain-related conditions for which they have shown promise are depression, bipolar disorder, schizophrenia, ADHD, and cognitive decline.

• Iron

  Deficiencies in iron are linked to such significant cognitive impairments as intelligence, attention span, and sensory perception, and also to behavioral and emotional issues. It’s particularly important that children and adolescents get enough iron, as iron intake in youth has been shown to correlate to better brain function as an adult. More studies are needed on the effect of supplementation, but a recent overview of iron research found some evidence that cognitive function can be improved through iron supplementation.

A Reminder About Supplements

Remember, before incorporating new supplements into your diet, talk with your healthcare practitioner about side effects, drug interactions, and possible causes for your brain fog.

Common Questions About ADHD

• Is ADHD Becoming More Common?

  The number of children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) has risen steadily over the years, fueled by more doctors and parents identifying the condition as well as increased prevalence. Even though the American Academy of Pediatrics recommends behavioral therapies before resorting to medication, children are more likely to receive medical interventions.

• Is ADHD More Common in Children?

  Children receive the most attention because the disorder may interfere with their ability to perform academically and behaviorally in school. But ADHD issues continue into adulthood with symptoms like disorganization, impulsiveness, poor time management and planning skills, mood swings, and difficulty coping with stress.

• What Can Trigger ADHD?

  Insomnia, pesticide exposure, and stress can all exacerbate ADHD prevalence and symptoms. Food sensitivities (particularly gluten and dairy, food preservatives, MSG, and artificial food dyes) as well as a low-quality, high-carbohydrate/sugar diet may also worsen ADHD, mood, and behavior.

Natural Treatments for ADHD

Fortunately, herbs and other nutritional therapies can help improve focus and reduce hyperactivity, making ADHD easier to manage.

• Herbs and Supplements for ADHD

  • Omega-3 Fatty Acids

    People with ADHD tend to have lower blood levels of omega 3s, which are important for brain function and development. Although results are mixed, a critical review of 25 studies concluded that omega-3 supplements can improve ADHD symptoms, particularly in milder cases, and they may help patients reduce their medication dose.

    Studies that achieved more positive results used products with a relatively high EPA content alongside DHA—from 500 daily milligrams (mg) EPA/175 mg DHA up to several thousand mg each—for three months or longer.

  • Gotu kola (Centella asiatica)

    Children with ADHD who took gotu kola in a formula with other herbs including lemon balm, bacopa, and ashwagandha for four months showed improved attention, cognition, focus, and impulse control compared to those who took a placebo.

    Ayurvedic medicine has turned to gotu kola to improve focus and memory and to reduce anxiety and stress in all ages for millennia. Preliminary studies strongly support the herb’s ability to enhance brain function and repair in a variety of ways. Elders who took 750 mg of gotu kola extract daily showed improved working memory and mood, as well as improved physical abilities, vigor, and quality of life. It also reduces the startle response.

    Gotu kola is generally quite safe—it’s even eaten as a fresh, cooked, or juiced leafy green—and can be taken as a tea, tincture, powder, or capsule. Seek organic gotu kola, as quality on the market can be poor, and expect it to take several weeks or months for the effects to gradually build. Note that both gotu kola and bacopa may be called “brahmi” in commerce.

  • Bacopa (Bacopa monnieri)

    This Ayurvedic herb also has a long history of use supported by modern evidence. It promotes a calm-alert state of mind with brain tonic effects, improving neurotransmitter and brain function in all ages.

    Studies show the greatest benefit for free-recall memory, speed of attention, and decreased choice reaction time. Several studies also find it useful for school-aged children, including those with ADHD.

    It’s a bit bitter as a tea but the aerial parts of this water-loving plant can be taken as a tincture or capsule.

  • Lemon balm (Melissa officinalis)

    This is one of several mint-family herbs with potential cognitive benefits—others include spearmint, peppermint, and rosemary—and it may be the most promising in ADHD because it simultaneously calms and improves focus. Unlike the previously mentioned remedies that are best taken for several months to assess their benefit, lemon balm’s effects are often noticeable within an hour.

    Some studies achieved the best results with the highest doses, while others found that students got sleepy as the dose went up, so you may need to tinker to find the right dose for you or your child.

    Interestingly, in elders with severe dementia, lemon balm essential oil added to cream rubbed into the arms and legs decreased agitation and social withdrawal and improved quality of life.

    Lemon balm is quite safe and can be taken in a capsule: Adult doses range from 300 to 1,000 mg; children’s doses are generally one fourth to half that. Or take it as a fresh plant tincture, or in tea made from fresh or dried herb.

• Additional Nutrition for ADHD

  The above herbs are often combined in formulas with others that support mood and calm energy, including milky oat seed, ashwagandha, and holy basil. B vitamins, iron, and vitamin D may also be beneficial for cognition and mood, particularly for people who are deficient.

  Iron should not be given as a supplement except where deficiency has been confirmed.

• Behavioral Therapy

  Behavioral therapy, including cognitive behavior therapy, can be incredibly beneficial for children and adults with ADHD. To learn more and find a practitioner near you, visit the CDC website on Behavior Therapy for ADHD.

Good nutrition does more than help safeguard children's immunity: It can help kids think better, giving them a leg up in class.

“Study after study shows that you can increase intelligence, attention span, concentration, problem-solving ability, emotional response, mood, physical coordination—all the facets of intelligence—simply by changing what goes into and onto their bowls, plates, and lunch boxes,” write Patrick Holford and Deborah Colson, authors of Optimum Nutrition for Your Child’s Mind.

And while students with serious behavioral and learning issues have been shown to benefit enormously from simple dietary changes, optimum nutrition can help sharpen every child’s mind and mood for peak learning. Focus on the foods and supplements that will feed your family’s brains.

Nutrients for the Brain

• Complex Carbohydrates

  Children and teens (and adults too!) who get their energy from complex carbohydrates—vegetables, whole grains, beans, and legumes—avoid the crash-and-burn that follows a sugar high. Those foods are also loaded with vitamins and fiber.

• Protein

  A good supply of protein will keep your child’s brain running smoothly. Toddlers need 13 grams per day, while teenage boys require 52 grams. The Harvard School of Public Health suggests choosing poultry, fish, and beans over red meat.

• Omega 3s and 6s

  Essential fats help children stay physically active and lower their risk of developing allergies, asthma, and infection. They promote mental health: A deficiency may correlate with learning disabilities, behavior issues, fatigue, and memory problems. Incorporate flaxseed or flaxseed oil, walnuts, and oily fish like salmon, sardines, and mackerel into your menu to get the brain benefits of essential fats, particularly omega 3s. These important nutrients are also available in kid-friendly supplements.

• Vitamins and Minerals

  Are your children getting the vitamins and minerals they need from their diet or a daily multi? For maximum brain health, be sure their intake includes all the B vitamins, including folic acid, plus C, magnesium, manganese, and zinc. Vitamin C also stimulates white blood cells to keep the immune system tuned up. Adequate levels of vitamin D are linked to better results in the fight against COVID infection.

Getting Kids to Eat Nutritious Foods

Kids being kids, they don’t always appreciate unfamiliar or gourmet foods, so making sure their diets are well balanced can be a challenge. The best way to ensure that your children are getting all the nutrients they need is to vary your menus.

• Try making oatmeal not just palatable but delicious by adding cinnamon, fruit, and nuts.
• Many kids will chomp down frozen blueberries like candy.
• Cutting fruit into bite-sized pieces makes it more appealing too.
• Vitamin C supports healthy immunity, so cut up bell peppers and broccoli for snacks.

In addition to a diet of whole foods, a daily multivitamin/mineral supports your child’s growth and development.

It’s “insurance to prevent nutrient deficiencies,” says Elson M. Haas, MD, and it supports learning and mood too.

Research suggests that kids who take a multi accomplish school tasks more quickly and concentrate longer than kids taking a placebo.

Zinc, for example, may support cognition. One study found that students given 20 milligrams daily scored higher on tests of visual memory, word recognition, and sustained attention than children who didn’t get a supplement.

Omega-3s for Kids

Omega-3 fatty acids support focus and concentration, as well as physical well-being by reducing the risks for allergies, asthma, and infections. They promote learning and mental health, especially during childhood, says Patrick Holford, author of Optimum Nutrition for Your Child’s Mind.

Children who do not regularly eat fish such as tuna or salmon may benefit from supplementation. Look for omega-3 supplements in a balanced formula that contains both DHA and EPA. 

More Support for Focused Attention

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder (ADHD) impact not only a child’s learning but also his mental and emotional health. Magnesium has been found to help address inattention, excitability, and aggression related to low nutrient status. Magnesium plays a key role in the production of noradrenaline, a neurotransmitter that may be responsible for filtering out unimportant stimuli.

Another supplement linked to improved attention and memory in children with diagnosed ADD and ADHD is Pycnogenol, a proprietary extract from the bark of the French maritime pine.

Children with ADHD who took a multivitamin/mineral supplement for eight weeks were three times more likely to show improvements in mood and concentration than those who took a placebo.

Boosting Your Child's Immunity

No sooner does the school bell ring than the sniffles begin. 

Probiotics help restore balance to the gastrointestinal tract, especially following a round of antibiotics. These healthy bacteria assist in the regulation of immune response in the intestines.

Low doses of zinc  have been shown to boost the immune system and reduce the severity and duration of colds and other viruses.

The herb astragalus contains immune-enhancing substances. A sweet, buttery taste makes this remedy appealing for kids. It's useful both as an antiviral and for its long-term immune-boosting effects.

Get a Jump on the Jitters

Many kids, from kindergarten through high school, experience stomach aches and sleepless nights before they fall back into the school-year routine (some teachers do too!). These symptoms often rear their heads before tests too. Help kids chill with chamomile tea for relaxation and peppermint or ginger tea for digestive upsets. 

Homeopathic medicines can also help. Ignatia eases homesickness younger children may experience when school starts, while Gelsemium helps them overcome performance anxiety before a big test or event.

Kali phosphoricum is useful for children who experience physical ailments when they are worried or anxious. When a restless child can’t fall asleep or stay asleep, try homeopathic Passiflora, a general sleep remedy than helps quiet an overactive mind.