“Our brains are plastic, and we have the ability to change
and shape them throughout our entire lives.”
Despite the rapid acceleration of brain diseases (often linked to climate change) worldwide, there is a silver lining. Our brains can remarkably adapt, reorganize, and grow new neural connections in response to learning, experience, and injury. Scientists call this neuroplasticity, and it is essential for memory, understanding, and overall cognitive health. Further, the brain’s adaptability underlies many facets of human resilience, such as recovering from trauma, mastering new skills, or adapting to changes in environment and lifestyle.
Recent research reveals that neuroplasticity is not static but can be actively enhanced through specific lifestyle choices, diet, and other natural interventions. Central to these are herbal nootropics—plant-based compounds that naturally help improve cognitive function, mental clarity, and resilience. Below, we explore nine scientifically studied herbal nootropics and their benefits alongside additional holistic approaches to optimizing brain health. But before that, we will discuss the meaning of herbal nootropics and their “smart drug” counterparts.
The Herbal Advantage over Synthetic “Smart Drugs”
The word “nootropic” originates from the Greek for “to bend or shape the mind.” [1] Over the past several decades, herbal nootropics have gained considerable attention for their ability to enhance neuroplasticity by influencing key neurotransmitters, supporting neuron health, and even stimulating growth factors like brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF). With documented benefits ranging from stress reduction to improved memory and focus, these herbs offer a compelling approach to brain health.
Beyond nootropic effects, some of these herbs also offer neuroprotective and adaptogenic benefits, shielding the brain from oxidative stress and mitigating the cognitive effects of aging. Here, we examine nine scientifically supported herbal nootropics, their specific benefits for neuroplasticity, and additional lifestyle approaches to foster a resilient brain.
It is worth noting that many of the pharmaceutically derived nootropics or “smart drugs” on the market today present significant risks. While they may provide immediate cognitive enhancement, their synthetic nature and side effects, including a high potential for addiction, often come at a steep cost to long-term brain health. Herbal nootropics offer a gentler, sustainable approach, working in harmony with the body to foster cognitive support without harmful side effects. With their natural adaptogenic and neuroprotective qualities, botanical nootropics are often better suited for consistent, long-term use to enhance neuroplasticity.
Additionally, research shows that the combination of herbal nootropics can effectively support individuals experiencing mental blockages, mood instability, and persistent depression. Studies indicate that these botanical combinations, through their cumulative effects on neurotransmitters and brain health, can help improve overall mental well-being without the drawbacks associated with synthetic alternatives.
9 Herbal Nootropics You Should Know
Ashwagandha (Withania somnifera) is widely researched for reducing cortisol, the body's primary stress hormone. Chronic stress and elevated cortisol levels can impair cognitive function and reduce neuroplasticity. By lowering cortisol, ashwagandha creates a neuroprotective effect, allowing for greater cognitive focus, improved memory, and heightened resilience. Research also suggests that ashwagandha may promote dendritic growth, essential for neuron connections and, by extension, neuroplasticity.
Ginkgo biloba, one of the most studied herbs for brain health, is known for enhancing cerebral blood flow. Improved blood flow delivers oxygen and essential nutrients to the brain, supporting cognitive clarity and reducing the risk of cognitive decline. Studies indicate that ginkgo biloba’s antioxidant properties may protect neurons from oxidative stress, a critical factor in neurodegenerative diseases. This protection helps maintain the health of synaptic connections crucial for learning and memory.
Gotu kola (Centella asiatica) has been used traditionally to enhance memory and reduce anxiety, and current studies support its neuroprotective role. Gotu kola’s ability to stimulate blood circulation and enhance antioxidant activity appears to help protect neurons and improve memory function. Research suggests that its effects on reducing anxiety also create a favorable mental state for learning, which can amplify neuroplasticity over time.
Lion’s mane mushroom (Hericium erinaceus) is one of the few natural substances known to stimulate Nerve Growth Factor (NGF), a protein critical for the survival and function of neurons. By promoting NGF synthesis, lion’s mane may help to repair and regenerate neural networks, facilitating neuroplasticity. Clinical studies have also shown its potential to improve mood and reduce symptoms of depression and anxiety, both of which support an optimal mental environment for learning and cognitive growth.
Tulsi, or holy basil (Ocimum sanctum), is an adaptogen recognized for reducing mental fatigue and promoting clarity. Studies indicate that tulsi can lower cortisol levels and act as an anti-inflammatory, creating a balanced neurochemical environment conducive to neuroplasticity. Its calming effects allow the brain to focus more efficiently, particularly under stress, aiding in memory retention and mental sharpness.
Brahmi (Bacopa monnieri) has been used for centuries in Ayurveda to enhance memory and concentration. Contemporary research supports these traditional uses, showing that Brahmi’s active compounds, bacosides, may protect neurons from oxidative stress and encourage synaptic growth. Studies show Brahmi’s efficacy in reducing beta-amyloid deposits in the brain, which are implicated in Alzheimer's disease, suggesting a role in cognitive longevity and neuroplasticity preservation.
Mucuna pruriens stands out among herbal nootropics for its high L-DOPA content, a direct precursor to dopamine, which is essential for mood, motivation, and cognitive flexibility. By supporting dopamine levels, Mucuna pruriens can enhance focus, motivation, and reward-driven learning—vital elements of neuroplasticity. Studies indicate that by boosting dopamine, mucuna not only alleviates depressive symptoms but also reduces stress, creating a brain environment primed for forming new neural pathways.
In addition to its mood-elevating effects, Mucuna pruriens shows neuroprotective potential and has been studied for ADHD management. Research involving ADHD patients showed that a regimen of Mucuna pruriens combined with vitamins, minerals, and amino acids improved symptoms in 77% of cases. [2] This makes mucuna a compelling natural option for supporting brain health, especially in conditions of dopamine deficiency, as it promotes both neuroprotection and cognitive enhancement.
Rosemary (Rosmarinus officinalis) has long been associated with memory enhancement, partly due to its stimulating and antioxidant properties. The compounds in rosemary, particularly carnosic acid, and rosmarinic acid, may reduce neuroinflammation and oxidative stress, protecting neurons and preserving memory. Research also suggests that inhaling rosemary’s aroma can improve cognitive function, likely through increased cerebral blood flow.
Rhodiola rosea, a powerful adaptogen, is valued for its ability to boost mental focus, reduce fatigue under stress, and protect brain health. Known for its nootropic effects, Rhodiola has anti-depressive, memory-enhancing, and concentration-boosting properties, creating an optimal mental environment for neuroplasticity. Research suggests that Rhodiola may help prevent the breakdown of neurotransmitters like dopamine, which is beneficial in protecting against neurodegenerative conditions such as Parkinson’s disease.
In addition to its neuroprotective actions, Rhodiola is traditionally regarded as an aphrodisiac, promoting blood flow and potentially supporting conditions like erectile dysfunction and menstrual irregularities. However, Rhodiola can inhibit the enzyme CYP2C9, which plays a role in metabolizing certain substances, so individuals should consult a healthcare provider before long-term use. This herb's wide-ranging benefits make it a compelling option for those seeking natural cognitive support and neuroprotection.
Holistic Lifestyle Shifts to Enhance Neuroplasticity
While herbal nootropics are potent tools for enhancing neuroplasticity and nurturing cognitive health, lifestyle practices play an equally crucial role. Regular physical activity, particularly aerobic exercises like running or brisk walking, has been shown to boost neurogenesis and support memory by increasing blood flow and oxygenation in the brain. Additionally, mindful movement practices like yoga and tai chi help reduce cortisol levels and improve focus, creating an optimal internal environment for new neural pathways to form. Prioritizing sleep is equally essential, as deep sleep cycles consolidate memories and allow the brain’s restorative processes to occur, supporting learning and emotional resilience.
A nutrient-rich diet emphasizing antioxidants, omega-3 fatty acids, and essential vitamins can further enhance neuroplasticity. Foods like berries, dark leafy greens, walnuts, and salmon provide compounds that protect against oxidative stress, reduce inflammation, and support cellular function. Omega-3 fatty acids, in particular, are critical for maintaining the structural integrity of brain cells. At the same time, polyphenols in foods like green tea and dark chocolate have been linked to improved memory and cognitive function. Combining these nutrient-dense foods with sufficient hydration optimizes brain health, supporting flexibility and growth in neural connections.
Finally, mindfulness and mental stimulation are some of neuroplasticity’s best allies. Activities like meditation, journaling, and breathwork reduce stress, balance mood, and cultivate focus, which is essential for adaptive thinking. Challenging the brain with learning tasks—such as picking up new skills, playing a musical instrument, or engaging in puzzles—fosters resilience by encouraging new synaptic connections. If creating a comprehensive, supportive neuroplasticity environment for improving cognitive health and emotional well-being is your goal, these lifestyle shifts offer holistic pathways to achieving it. By integrating these natural aids (herbal nootropics) with healthy daily habits, we can support mental resilience and overall cognitive vitality, laying the groundwork for lifelong brain health.
Ingredients
3 Tbsp ground coffee (fine)
¼ tsp Lion’s Mane powder
¼ tsp Gotu Kola powder
20 oz hot water
Optional
¼ tsp Reishi powder (offers added adrenal protection)
2-4 oz plant-based milk of choice
1 tsp Coconut Cream powder
Directions
Place a paper filter in the dripper.
Add the ground coffee and herbal powders to the filter and gently tap it to level the surface.
Place your cup beneath the cone.
Very slowly, pour your hot water evenly throughout the entire area. Pour the hot water in a steady spiral toward the outer edge and then back toward the center. Again, do not pour all the water out in one surge. You want the herbs to have enough time to expand and release within the coffee.
Once your cup is full, you’re ready to enjoy! You can add your choice of sweetener and milk if desired. Note: This recipe can be found in our Adaptogens book. Get yours here!
