Vitality Unleashed: The Functional Medicine Podcast

Plants That Make You Smarter (Or Do They?)

• Dr. Kumar from LifeWellMD.com • Season 1 • Episode 104

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Unlocking your brain's full potential may be closer than you think – and it might be growing in your garden or sitting in your kitchen cabinet. Natural cognitive enhancers have captured human curiosity for millennia, but what does modern science actually say about their effectiveness?

This deep dive explores the fascinating world of plant-derived nootropics through the lens of a comprehensive systematic review analyzing 256 scientific papers. Unlike many discussions that rely on anecdotal evidence or animal studies, we focus exclusively on human research to understand how these natural compounds truly affect specific brain functions.

From Ginkgo biloba's ability to improve blood flow to the brain and enhance motor functions, to Bacopa monnieri's impressive effects on language processing and memory consolidation, we unpack how these botanical powerhouses work on a neurological level. Discover why ashwagandha excels at reducing anxiety and improving social cognition by lowering cortisol levels, and why caffeine remains undefeated for attention enhancement – especially when strategically combined with compounds like L-theanine to prevent the dreaded crash.

We also explore the surprising cognitive benefits of everyday foods, from cranberry juice improving memory in seniors to blueberry juice protecting against anesthesia-related memory loss. The research reveals how incorporating colorful fruits and vegetables into your diet creates a foundation for brain resilience and enhanced cognitive performance.

Most importantly, we address the complex realities of these plant compounds – why standardized extracts matter, how optimal dosages vary between individuals, and why personalization is key to finding what works for your unique neurochemistry. This isn't about miracle pills; it's about making informed choices based on solid science.

Whether you're looking to sharpen your focus, enhance your memory, reduce stress, or simply support your brain's long-term health, this exploration offers evidence-based insights that go beyond the hype. Connect with us at LifeWellMD.com to discover how these natural cognitive enhancers might fit into your personalized wellness journey.

Disclaimer:
The information provided in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your supplement regimen or health routine. Individual needs and reactions vary, so it’s important to make informed decisions with the guidance of your physician.

Connect with Us:
If you enjoyed today’s episode, be sure to subscribe, leave us a review, and share it with someone who might benefit. For more insights and updates, visit our website at Lifewellmd.com.

Stay Informed, Stay Healthy:
Remember, informed choices lead to better health. Until next time, be well and take care of yourself.

Speaker 1:

Has you ever wished you could just give your brain a little boost, maybe focus better, remember more or, you know, even feel sharper? Today we're taking a deep dive into something that promises just that nootropics, and specifically we're zeroing in on those fascinating compounds derived from plants. We're exploring what the science truly says about their effects on, well, human cognition. We'll be sifting through a comprehensive systematic review, looking at studies on real people to understand how these sort of plant powerhouses might impact everything from your memory to your mood, even your ability to stay focused. This is exactly the kind of evidence-based insight that Dr Kumar and the team at LifeWellMDcom are so passionate about helping you understand the real science about optimal brain health and overall wellness. Get ready for some surprising facts and, hopefully, some actionable insights.

Speaker 1:

So, first off, what exactly is a nootropic? Broadly speaking, it's any substance that enhances brain and cognitive performance. But while that can include things like, say, certain vitamins, our DeepDock today focuses exclusively on plant-derived nootropics, pdns for short, these natural compounds, I mean. They've been revered for their mind-modulating capabilities for thousands of years. Traditional medical systems like Ayurveda, traditional Chinese medicine. They documented their use way back. Our source material this systematic review. It combed through 256 scientific papers and reviews from 2000 to 2021. And, importantly, it focused only on human studies, so we're looking at robust peer-reviewed evidence here.

Speaker 2:

Yeah. And what truly stands out, I think, is how the researchers organized their findings. They looked at how these plant compounds affect specific neurocognitive domains, or NCDs. These were defined by the latest Diagnostic and Statistical Manual of Mental Disorders, the DSM-5. And this framework, it really helps us understand not just what a nootropic might do, but why it matters, you know, for different aspects of your daily brain function.

Speaker 1:

Right, like breaking it down into practical areas.

Speaker 2:

Exactly. We'll explore each of these domains, things like perceptual motor functions, language learning and memory, social cognition, complex attention and executive functions.

Speaker 1:

Okay, great, let's kick things off then with perceptual motor functions. So this is all about how your brain processes visual information, coordinates your movements, helps you maintain balance think about walking smoothly, reacting quickly or, I don't know, just keeping steady on your feet. Impairments here. They can sometimes be early indicators in things like Alzheimer's or Parkinson's. So which plant powerhouses stood out in this area?

Speaker 2:

Well, ginkgo biloba definitely makes a strong appearance here, this ancient tree native to China. Its leaf extracts are often suggested to act as vasomodulators.

Speaker 1:

Vasomodulators. Okay, what does that mean in like simple terms?

Speaker 2:

Basically, they can help open up blood vessels in the brain, essentially increasing the fuel supply to your brain cells, improving the flow of nutrients and oxygen. Better blood flow rate.

Speaker 1:

That sounds pretty fundamental. So what did the studies actually reveal about ginkgo's impact on these functions?

Speaker 2:

In human studies, standardized ginkgo extracts have shown effects on improving gait stability. So how steady you walk. And what's maybe even more surprising is its potential in conditions like tardive dyskinesia.

Speaker 1:

Those are the involuntary movements right.

Speaker 2:

Exactly, especially seen in some schizophrenia. Patients on certain antipsychotic meds. Doses of 240 milligrams per day for about 12 weeks showed improvements there.

Speaker 1:

Okay, interesting. And what about that often discussed link between ginkgo and tinnitus, that annoying ringing in the ears? Is there a solid connection?

Speaker 2:

Ah, tinnitus. That's a really crucial point to consider. While some studies, like one combining 160 milligrams of ginkgo with something called notched music therapy, did report a significant reduction in the emotional distress from chronic tinnitus, and another review suggested a specific standardized extract EGB-761, was a viable treatment for tinnitus and dizziness in the elderly.

Speaker 1:

But I sense a but coming.

Speaker 2:

Well yeah, the evidence isn't entirely conclusive. One big systematic review assessing Ginkgo's effectiveness specifically for tinnitus actually concluded it might be ineffective, at least in patients where tinnitus is the primary complaint. It barely surpassed a placebo.

Speaker 1:

So maybe not the silver bullet for tinnitus some people hope for Exactly.

Speaker 2:

It's an area that still needs more robust research, for, you know, definitive answers Intriguing, but not quite settled.

Speaker 1:

Got it Still interesting for motor control, though. Beyond Ginkgo, what else caught the researcher's eye for perceptual motor functions?

Speaker 2:

Let's turn our attention to the colorful world of flavonoids. These are a huge family of powerful plant compounds. Think pigments and berries, citrus fruits, nuts, chocolate, even red wine.

Speaker 1:

Ah, the good stuff, what do they do?

Speaker 2:

Well, they essentially act as antioxidants and anti-inflammatories. They help protect your brain cells from damage.

Speaker 1:

Okay, and what's the connection to movement and perceptions specifically?

Speaker 2:

So while a lot of the strongest positive research for flavonoids is in animal studies and our source, wisely cautions against directly translating those results to humans.

Speaker 1:

Oh, it's a good caveat.

Speaker 2:

Right, but a large epidemiological study following over 129,000 people found a potential link between dietary flavonoid consumption and a lowered risk of Parkinson's disease, especially in males.

Speaker 1:

Wow, that's a significant finding. Emphasizes the long-term protective role of diet, doesn't it?

Speaker 2:

Absolutely, it really does.

Speaker 1:

Any hints of more immediate impacts?

Speaker 2:

Yeah, smaller studies do hint at some acute benefits. For instance, consuming a thousand milligrams of the flavonoid quercetin seemed to improve neuromuscular function. That brain muscle communication after resistance exercise and get this a single serving of flavonoid-rich orange juice improved psychomotor processing in healthy young adults. They even saw increased brain perfusion in the frontal gyrus, suggesting better blood flow.

Speaker 1:

Just from orange juice.

Speaker 2:

Apparently so. The big takeaway here is that regularly including these flavonoid-rich foods in your diet might contribute to overall brain resilience and maybe even subtly enhance your brain-body coordination over time.

Speaker 1:

That's a great actionable tip. Right Eat your colorful fruits and veggies.

Speaker 2:

It's a perfect example Supporting brain health through nutrition.

Speaker 1:

Okay, moving on to language. This is so fundamental, isn't it? Tied into perception, memory, everything the review mentioned. Direct studies on nootropics for language are a bit rare.

Speaker 2:

They are, yeah, but some compounds show fascinating indirect effects.

Speaker 1:

And which plant stood out here.

Speaker 2:

Bacopa monieri, also known as brahmi. That's the clear leader in this domain, this herb. It's been used as a memory enhancer in Ayurvedic medicine for well thousands of years, and the review actually found it to be the nootropic with the greatest effectiveness on language-related neurocognitive domains.

Speaker 1:

The greatest effectiveness. That's significant. Can you give us some specifics?

Speaker 2:

Certainly. For instance, one study used 150 milligrams of a standardized Bacopa extract twice daily for six weeks. It significantly improved language comprehension in young adults. Another study showed it helped healthy subjects identify and assimilate written letters faster, within just one to two hours after taking 300 to 650 milligrams of a specific extract called CDRI-SO8.

Speaker 1:

And what's particularly compelling, I thought, was its impact across different age groups, especially younger populations.

Speaker 2:

Exactly A single daily dose of that. Cdri-so8 extract. Significantly improved short-term verbal memory in young subjects who had lower IQs and maybe even more relevant for some listeners, in children and adolescents with ADHD. Cdri-08 significantly improved language behavioral capacities.

Speaker 1:

Like what specifically?

Speaker 2:

Things like word and sentence repetition and logical memory, Basically skills crucial for learning and communication. It really suggests that Bacopa's traditional use as a memory enhancer holds up to scientific scrutiny, with very practical implications not just for recall, but for the building blocks of language processing itself.

Speaker 1:

That's really interesting. Okay, next up, learning and memory. I mean, these abilities are absolutely fundamental to who we are right, our independence, our quality of life Makes sense. They've been central targets for nootropics since ancient times, and look who reappears Ginkgo biloba, often called the memory plant in the East. So what does the evidence actually say about its memory-boosting power?

Speaker 2:

Well, some studies do show positive effects. There was a double-blind placebo-controlled trial. It found that 60-year-olds taking a standardized extract blind. Placebo-controlled trial. It's found that 60-year-olds taking a standardized extract EGB761, improved aspects like free recall and visual memory, and meta-analyses also found positive effects on memory, particularly in elderly individuals who already had dementia.

Speaker 1:

Okay, but that begs the question are these effects consistent across the board or are there nuances, like you saw with tinnitus?

Speaker 2:

Yeah, that's the critical point To put this in perspective. While some studies, particularly those using higher doses, like over 240, maybe up to 360 milligrams of an extract called GK501, they did show dose-dependent improvements in memory for healthy young volunteers, but other studies found no significant effects at all. So it's inconsistent. And here's a really critical note, potential heads up. One study using a commercial, perhaps non-standardized ginkgo extract even showed a higher risk of neurovascular alterations and stroke.

Speaker 1:

Whoa, okay, that's serious.

Speaker 2:

It really highlights the importance of using specific standardized extracts. Not all supplements are created equal and, crucially, consulting with a health care professional about any supplementation. Personalized guidance is absolutely invaluable here.

Speaker 1:

That's a vital point. Standardized extracts, professional advice Got it. And speaking of broad impact, let's circle back to those phenolic compounds, like the flavonoids we talked about earlier, this big family of molecules. They pop up everywhere in plants. You said they show broad benefits for memory and learning.

Speaker 2:

Indeed they did. Products rich in these compounds, especially from fruits, were found to improve multiple aspects of memory and learning, and this was seen in both healthy subjects and those with dementia. It's quite broad.

Speaker 1:

Can you give us some of those delicious examples again? I like those.

Speaker 2:

Huh, absolutely Think about this. Healthy seniors who drank 32 ounces a day of cranberry juice reported improved memory, thinking, energy and mood.

Speaker 1:

Cranberry juice.

Speaker 2:

An acute intake of purple grape juice improved memory, reaction times and calmness in young adults. Even a lesser known berry, a scap berry, showed improved episodic memory in the elderly.

Speaker 1:

Wow.

Speaker 2:

And get this. Consuming blueberry juice before surgery seemed to offer neuroprotective action. It helped safeguard against short-term verbal memory impairment sometimes caused by anesthesia.

Speaker 1:

That is incredible, the power of fruit.

Speaker 2:

It really drives home the point, doesn't it? Simply eating your fruits and vegetables can be a direct, effective strategy For broad memory and cognitive resilience across different ages. Your diet isn't just fuel, it's like a neuro-optimizer.

Speaker 1:

Love that neuro-optimizer. What about other common plant compounds like green tea?

Speaker 2:

Yep green tea, specifically an extract combined with L-theanine, that's an amino acid found in tea. That combination was found to improve memory and selective attention and, interestingly, it was accompanied by an increase in brain theta waves, which are linked to improved cognitive alertness.

Speaker 1:

Theta waves. Oh and resveratrol from grapes.

Speaker 2:

Right resveratrol from grape. Right resveratrol found in grapes red wine At 75 milligrams twice daily for 12 months it improved verbal memory and overall cognitive performance in postmenopausal women.

Speaker 1:

Okay, good to know. Now, returning to Bacopa Munieri, you said it really shines in the memory domain identified as having some of the most significant effects.

Speaker 2:

It really does seem to be a standout for memory. Systematic reviews confirmed its clear nootropic activity, especially on free recall memory. Studies on young medical students showed 150 milligrams twice daily significantly enhanced immediate recall and working memory. Longer treatment, like 300 milligrams daily for 12 weeks, improved visual information processing and memory consolidation, helping those memories stick.

Speaker 1:

And it helped children too.

Speaker 2:

Yes, even children in individualized education programs saw benefits in working memory and short-term verbal memory with Bacopa.

Speaker 1:

Those results sound incredibly promising, but are there any considerations or caveats we should mention for Bacopa?

Speaker 2:

Definitely it's crucial to keep the bigger picture in mind. While Bacopa is promising, some studies didn't find significant improvements in memory and some noted that while improvements were apparent, they didn't always reach statistical significance, especially in healthy subjects. So maybe more benefit if there's already some room for improvement.

Speaker 1:

Possibly.

Speaker 2:

Also, higher doses didn't necessarily mean better results. One study suggested 300 milligrams per day was kind of an optimal point. More wasn't always better. And a really vital note the long-term toxicity of Bacopa needs more investigation, particularly in sensitive groups like children, pregnant or lactating women and the elderly.

Speaker 1:

Right, always important. Again, underscores the need for professional guidance.

Speaker 2:

Absolutely Personalized advice is key.

Speaker 1:

Okay, let's touch on another Ayurvedic staple, ashwagandha. It's known for calming effects, right Sleep mood. Did it show memory benefits too?

Speaker 2:

Yes, it did. While it's famous for sleep, mood and anxiety reduction, ashwagandha also showed its memory boosting side. An eight-week study found 300 milligrams of root extract twice daily improved visual memory and verbal recall in elderly subjects who had mild cognitive impairment or MCI.

Speaker 1:

Interesting. And what about sage? I usually just think of it for cooking.

Speaker 2:

Huh, yeah, but the plant genus salvia or sage, it has these cholinergic properties.

Speaker 1:

Meaning. It boosts the cetylcholine, that brain chemical important for memory.

Speaker 2:

Exactly, and studies show sage can enhance secondary memory and attention. Doses as low as 50 microliters tiny amounts of essential oil improved immediate word recall in healthy young subjects and in mild to moderate Alzheimer's. Long-term treatment with sage essential oil improved cognitive scores and even reduced agitation.

Speaker 1:

That's quite surprising for such a common herb. Now, what about St John's wort, typically known as an antidepressant? How did it fare for memory, specifically?

Speaker 2:

Yeah, that's an interesting one, St John's wort. Despite its common use for mood, it did not generally exhibit remarkable nootropic effects on memory in the studies reviewed here.

Speaker 1:

Really no benefit.

Speaker 2:

Some studies even showed moderate impairing effects at higher doses for certain memory tasks, while others just found no conclusive effects on short term memory.

Speaker 1:

That's a great example of how widespread beliefs don't always match up with the specific cognitive science, isn't it?

Speaker 2:

Precisely. It highlights why it's so essential to look at the specific evidence for each claim, not just general reputation.

Speaker 1:

OK, let's move into social cognition. This is all about how we process information during social interactions, super important for well-being, and impairments here are linked to various psychological and psychiatric disorders. Which nootropics are key players in this domain?

Speaker 2:

Ashwagandha again emerges as a crucial player here, particularly for its impressive ability to modulate anxiety. Multiple human trials highlight its capability to treat anxiety. For instance, in schizophrenic patients, a 1000 milligram standardized extract over 12 weeks significantly reduced symptoms of depression and anxiety. It also improved auditory-verbal working memory in bipolar disorder patients, so it shows a broad impact on social cognition and emotional regulation.

Speaker 1:

What's the core mechanism there? How does it help with social well-being so effectively?

Speaker 2:

What truly stands out is ashwagandha's anti-stress adaptogenic activity. Adaptogens help your body handle stress. Right Studies showed it could significantly lower circulating serum cortisol levels that's your body's main stress hormone lowering stress hormones exactly. It even helped with body weight management in adults under chronic stress. So it connects directly to your overall wellness journey. By reducing that physiological stress response, it creates a better internal environment for social engagement, for feeling calm and clear.

Speaker 1:

It's holistic that makes perfect sense, less stressed, easier to connect. And what about turmeric? Another incredibly popular one, curcumin.

Speaker 2:

Yes, turmeric. With its main bioactive compound, curcumin, it's widely classified as a nootropic, largely due to its notable antidepressant and anxiolytic anti-anxiety abilities. Its effectiveness has been pretty consistently proven in patients with major depression and also in those with chronic inflammatory diseases like diabetes with peripheral neuropathy. Using doses around one gram per day for at least six weeks, it effectively mitigated anxiety and depressive symptoms.

Speaker 1:

So strong mood and anxiety benefits there. Does ginkgo biloba have a role in mood and social interactions as well?

Speaker 2:

It does. Yes, its antidepressant effects have been looked at in various trials. It clinically demonstrated improvements in depression and anxiety symptoms. One study even suggested it might help restore neurological function by impacting a brain injury marker, and in healthy postmenopausal women, 120 milligrams per day of a standardized ginkgo extract improved mood and even sleepiness ratings. What's more, its effect on social functioning seemed more pronounced in patients with very mild to mild cognitive decline. It helped stabilize disease progression in more severe cases too.

Speaker 1:

Okay, fascinating links there. Now, attention In our busy, distracting lives, the ability to focus, to sustain attention, that's gold. This neurocognitive domain covers sustained attention, selective attention, even switching attention. Who's the champion here?

Speaker 2:

When it comes to sustained focus, one plant compound really stands head and shoulders above the rest, and it's probably already in your mug right now Caffeine.

Speaker 1:

Knew it.

Speaker 2:

Yep, present in over 60 plants, it's the most consumed psychostimulant globally, by far.

Speaker 1:

How does it actually work its magic in the brain?

Speaker 2:

Caffeine absorbs rapidly, it peaks in your bloodstream within, say, 30 to 120 minutes and it basically fires up key brain circuits, boosting communication between your neurons, particularly involving dopamine and glutamate. Brain imaging actually shows activation in multiple brain areas related to cognitive function when you have caffeine. And the result is it consistently improves sustained visual selective attention and target-specific attention. It boosts both accuracy and reaction speed. You're faster and more accurate.

Speaker 1:

Okay, but here's a surprising twist maybe.

Speaker 2:

Yeah.

Speaker 1:

Are there ways to enhance caffeine's benefits or maybe mitigate its downsides, like the crash?

Speaker 2:

Absolutely. That's where it gets really interesting. What truly stands out is how caffeine interacts with other compounds. A meta-analysis of 11 studies found a synergistic effect a combined boost on attentional switching accuracy when caffeine was combined with L-theanine.

Speaker 1:

The stuff in green tea again.

Speaker 2:

Exactly that amino acid. Taking them together within a two-hour window seemed key and here's where the science gets particularly intriguing for avoiding that crash. Studies show that when caffeine was combined with Alpena galanga, that's a plant related to ginger, Its effects on attention were sustained for over three hours and that typical caffeine crash was prevented.

Speaker 1:

No crash, that's the dream.

Speaker 2:

Right. It brings up a vital question Are you thinking about maybe combining your morning coffee with beneficial complementary plants for a smoother, longer-lasting boost?

Speaker 1:

Mmm. Food for thought.

Speaker 2:

Even high doses of caffeine, around 600 milligrams, showed positive effects on vigilance and alertness, performing as effectively as some prescribed attention meds. In certain tests, it even improved target detection in sleep-deprived soldiers.

Speaker 1:

Wow. Okay, caffeine is powerful, but are there other plant nootropics that contribute to attention?

Speaker 2:

Yes, definitely. Ginkgo biloba can also improve certain clinical symptoms tied to cognitive decline, including attention, alertness, vigilance, mental fluidity. However, for healthy subjects, some studies showed mixed results and some even showed a detrimental effect on reaction speed at common dosages.

Speaker 1:

So dose and individual response are key there too.

Speaker 2:

Exactly Suggests. Optimal dosage needs more investigation and responses vary.

Speaker 1:

And what about our Ayurvedic friends ashwagandha and bacopa? Do they help with attention?

Speaker 2:

Yes, ashwagandha contributes, particularly in patients who already have attention deficits from cognitive decline. 300 milligrams of root extract for four weeks improved sustained attention and information processing speed in subjects with mild cognitive impairment. Mci Longer treatment showed even more benefits. And bacopamonieri we know it's good for memory and language, but it also showed significant improvements in attention-related cognition, especially attention speed. Chronic treatment 300 milligrams of that CDRI-08 extract for 12 weeks improved visual information processing capacity.

Speaker 1:

Okay, any other notable mentions for attention before we move on?

Speaker 2:

Yeah, a couple more French maritime pine bark, specifically a standardized extract called pycnogenol. This significantly improved attention, visual, motor coordination and concentration in children with ADHD at one milligram per kilogram of body weight per day for a month.

Speaker 1:

Interesting For kids with ADHD. What about adults?

Speaker 2:

In adults, it seems longer treatment periods and acerohyrodoses might be needed to see similar effects and finally sage again. Its essential oil can improve performance in memory and attention tasks, reduce mental fatigue, increase alertness. Its effects on attention seem to be somewhat age-related, though Better accuracy in healthy elderly, while more intensely affecting alertness and calmness in younger subjects.

Speaker 1:

Fascinating differences. Okay, last domain, executive functions. This is like the brain's control center right Governing, problem solving, planning, impulse control, decision making, big stuff Deeply connected to handling stress learning effectively. How does Ginkgo biloba perform here?

Speaker 2:

Ginkgo has been widely studied for improving cognition generally, including executive functions. The reviews suggest its effects are very much dependent on, well, the level of impairment someone already has the dose used and how long they take it. Cognitively impaired individuals, especially those with clear executive function deficits, seem to perform significantly better with ginkgo extract.

Speaker 1:

Okay, but stepping back again, is it universally beneficial for executive functions, even in, say, healthy older adults?

Speaker 2:

Ah, another crucial point to consider. Evaluating executive functions is inherently challenging in research and while some studies show benefits, one very large randomized trial found no significant effect of 240 milligrams of that EGB-761 extract per day on executive functions in healthy older adults, even over six years.

Speaker 1:

No effect over six years.

Speaker 2:

Yeah, it might suggest the effects are really more pronounced in those who already have some cognitive impairment. Or maybe, like we discussed, there are just responders and non-responders to Ginkgo.

Speaker 1:

Right that individual variability again.

Speaker 2:

Exactly. It really brings up that vital question about how differently we all might respond to these nootropics. What works wonders for one person might not do much for another. Really highlights the importance of a personalized approach to wellness, something Dr Kumar really emphasizes.

Speaker 1:

That's an excellent point about personalization. How about Bacopa Monnieri in this high-level domain?

Speaker 2:

Bacopa is highly regarded in Ayurveda for memory, as we said, and this review shows, it also impacts executive functions. A standardized Bacopa extract significantly improved spatial memory in healthy participants, but the study noted that the period of administration sticking with it, adherence and the dosage were all fundamental to actually seeing therapeutic effects. Consistency matters.

Speaker 1:

Makes sense. And finally, our ubiquitous friend caffeine makes another appearance for executive functions.

Speaker 2:

It does. Indeed, caffeine is quite significant here too. Several studies reported effects on different aspects of executive function. It's been shown to improve things like task switching, alertness, executive control and inhibition your ability to stop yourself from doing something impulsive.

Speaker 1:

So helping with that control aspect.

Speaker 2:

Precisely. And what's truly captivating here, I think, is that 200 milligrams of caffeine roughly two espressos worth actually improved reading skills in healthy young subjects.

Speaker 1:

Reading skills how so?

Speaker 2:

It improved their speed of processing and their assimilation of narrative content. Basically, they understood what they read faster and better.

Speaker 1:

That's amazing Shows that caffeine can tangibly improve really high-level cognitive tasks.

Speaker 2:

Yeah, it proves it's more than just a morning pick-me-up. It can be a genuine cognitive enhancer, at least for those strategic bursts of focus.

Speaker 1:

Okay, so we've covered a lot of ground. As we wrap up this deep dive, it feels vital to discuss the bigger picture what we've learned, yes, but also the inherent complexities in studying these plant-derived nootropics.

Speaker 2:

Absolutely. And this brings up that vital question we've touched on why are some results inconsistent, even when the basic science seems promising? Well, as our systematic review clearly highlights, these plant-derived nootropics, pdns they present various complications for researchers. It's not straightforward. Like what kind of complications. You have combined effects of many different molecules within a single plant extract. You have variations in the plants themselves, how they were grown, harvested, prepared. Then there are differences in dosages used across studies, different study designs. It makes direct comparison tricky.

Speaker 1:

And external factors too.

Speaker 2:

For sure. Lifestyle factors like your diet, interactions with medications you might be taking, other health conditions they can all influence the results. Even individual variables like sex, cultural background, years of education these can influence the placebo effect, believe it or not.

Speaker 1:

Right, so much variability.

Speaker 2:

It really emphasizes that knowledge is most valuable when it's understood and applied critically, especially in this world of information overload. We have to remember that while science offers incredible insights, human biology is incredibly complex. One size fits all solutions. They rarely exist, especially when it comes to supporting something as complex as your brain.

Speaker 1:

That's a great summary of the challenges. So what does this all mean for you, the listener, for your daily life, for supporting your amazing brain? We've seen that plant-derived nootropics offer a truly fascinating frontier for potentially enhancing human cognition. Ginkgo biloba shows promise, particularly for perceptual motor functions and some aspects of memory, though its impact on tinnitus is still debated and standardized extracts seem crucial. Right Bacchimonieri really stands out for language comprehension, learning. Memory consolidation seems to offer tangible benefits for cognitive processing.

Speaker 2:

A real star there.

Speaker 1:

Ashwagandha shines for social cognition, especially in diminishing anxiety and managing stress, which underpins overall well-being.

Speaker 2:

Very important for mood and stress.

Speaker 1:

And our trusty friend caffeine remains incredibly relevant for attention and executive functions, with those cool potential synergies like with L-theanine or L-peneogalanga, possibly preventing the dreaded crash.

Speaker 2:

Can't forget caffeine. And to put this all in perspective, the world of plant-derived nootropics is incredibly rich. Right, it offers diverse potentials for brain health and overall wellness. But, like any powerful tool, understanding the nuances is absolutely key the specific doses, the beneficial combinations of that individual variability and response we talked about. That's critical. This isn't just about you know, popping a pill and expecting miracles. It's about making informed choices based on the science, tailored to your unique journey toward optimal health.

Speaker 1:

And that journey toward optimal health, that personalized approach. That's exactly what we specialize in at LifeWellMDcom. If you're curious about how these insights we discussed today, or a more personalized strategy for brain health, longevity and overall wellness, could fit into your life, we really encourage you to connect with us. You can visit LifeWellMDcom or just call 561-210-9999 to start your wellness journey today. Dr Kumar and the team are there to help guide you. Thank you so much for joining us on this deep dive into plant-derived atropics. We truly hope this exploration has given you a clearer, more informed perspective on the science behind supporting your amazing brain.