Mindfulness

The 5 Most Science-Backed Cognitive Enhancers for Mindfulness

Zinc, Cocoa, Citicoline, Pine Bark Extract, and N-Acetyl Cysteine.

Posted Jan 15, 2020

 Sage Friedman/Unsplash
Source: Sage Friedman/Unsplash

An experience of being mindful entails letting go of internal resistance and fear, as well as being introspectively self-aware and in control of one’s actions.

Nootropics are substances that, if used properly and safely, enhance the cognitive functions of the user.

Out of the 178 human placebo-controlled studies with 7619 experimental group participants on 77 cognitive enhancers we've reviewed for our web app, 10 had a significant improvement in mindfulness in 20 human placebo-controlled studies with a total of 672 experimental group participants.

The cognitive enhancers with the most scientific evidence backing their efficacy and safety for mindfulness are:

1. Zinc

We have reviewed six human placebo-controlled studies on zinc, in which 277 participants received it.

Zinc is a mineral with the potential to improve:

Significantly more frequent side effects than in the placebo groups of the studies: None

Usage Frequency: Daily, or as-needed

Form of consumption: Capsules, Gluconate (our dosages regard this form), Citrate, Oxide, Glycinate

Time of day: User’s choice

Amount: Light = 5 mg; Common = 10 mg; Strong = 20 mg

A pronounced effect usually comes on after several days, lasts for several days, and is normally followed by several days of after-effects.

2. Cocoa

We have reviewed three human placebo-controlled studies on cocoa, in which 114 participants received the nootropic.

Cocoa beans or extracts have the potential to improve:

  • Attention
  • Energy
  • Problem-solving
  • Mood
  • Mindfulness

Significantly more frequent side effects than in the placebo groups of the studies: None

Usage Frequency: Daily, or as-needed

Form of consumption: Powder (our dosages regard this), dark chocolate, capsules, polyphenol extract, flavanol extract

Time of day: User’s choice

Amount: Light = 5000 mg; Common = 15000 mg; Strong = 50000 mg

A pronounced effect usually comes on after 15 minutes, lasts for six hours, and is normally followed by four hours of after-effects.

3. Citicoline

We have reviewed eight human placebo-controlled studies on citicoline, in which 493 participants received it.

Citicoline is a choline source with the potential to improve:

  • Short-term memory
  • Learning
  • Mindfulness
  • Problem-solving
  • Attention
  • Energy
  • Long-term memory
  • Neuroprotection

Significantly more frequent side effects than in the placebo groups of the studies: None

Usage Frequency: Daily, or as-needed

Form of consumption: Citicoline (a.k.a. CDP-choline) capsules or powder

Time of day: Before noon

Amount: Light = 50 mg; Common = 100mg; Strong = 300 mg

A pronounced effect usually comes on after 30 to 60 minutes, lasts for 12 hours, and is normally followed by 6 hours of after-effects.

4. Pine Bark Extract

We have reviewed five human placebo-controlled studies on pine bark extract, in which 202 participants received it.

Pine bark extract, commonly used in a patented form known as pycnogenol, has the potential to improve:

  • Mindfulness
  • Attention
  • Problem-solving
  • Neuroprotection
  • Short-term memory
  • Mood
  • Long-term memory

Significantly more frequent side effects than in the placebo groups of the studies: None

Usage Frequency: Daily

Form of consumption: Pine bark extract (our dosages regard this powder), pycnogenol

Time of day: User’s choice

Amount: Light = 100 mg; Common = 300 mg; Strong = 500 mg

A pronounced effect usually comes on after several days, lasts for several days, and is normally followed by several days of after-effects.

5. N-Acetyl Cysteine

We have reviewed eight human placebo-controlled studies on NAC, in which 278 participants received it.

N-Acetyl Cysteine is an anti-oxidant with potential to improve:

  • Mindfulness
  • Sleep
  • Mood
  • Anxiety
  • Neuroprotection
  • Long-term memory

Significantly more frequent side effects than in the placebo groups of the studies: Headache and gastrointestinal symptoms

Usage Frequency: Daily, or as-needed

Form of consumption: N-Acetyl Cysteine, Capsules, Powder

Time of day: User’s choice

Amount: Light = 500 mg; Common = 1000 mg; Strong = 2000 mg

A pronounced effect usually comes on after 30 to 60 minutes, lasts for 12 hours, and is normally followed by six hours of after-effects.

Conclusion

If you have the right mindset to nootropics use (awareness of risks and how to avoid them), you’re in a great position to experience engineering success.

To start experimenting with nootropics, you can use our web app to get a cognitive enhancer recommendation for your specific goals.

To achieve peak cognitive performance and well-being, make sure to upgrade your sleep, exercise, nutrition, and mindfulness.

Are you taking any other drugs or nootropics? Find interactions here.

References

This post was originally published at nootralize.com. It is not a substitute for professional medical advice, diagnosis, or treatment.