5 Nootropics for Mood in Healthy People

A nootropic is a substance that, if used properly, safely enhances the cognitive functions of the user.

As public interest in cognitive enhancers escalates, the demand for high-quality evidence on the safety and efficacy of nootropics seems to outgrow the supply of that information. Although new placebo-controlled studies are published frequently, they can be hard to read and misrepresentative of the entire body of knowledge the scientific community has provided on the effects of nootropics. These are some of the reasons why we systematically went through 527 placebo-controlled studies [1] on the effects of 127 nootropics. All of the human participants in these studies were healthy.

Out of the 527 studies, 36 included measures of mood. A total of 2,665 participants had their mood tested, and 13 nootropics were assessed for safety and efficacy for improving mood. Based on this body of evidence, these are some of the most science-backed nootropics for boosting mood in healthy humans.

Panax Ginseng

In the two studies we reviewed which examined the effects of Panax Ginseng on measures of mood, 130 participants were included. [5][7]

Overall, these studies found a small positive effect on mood from use of Panax Ginseng.

The evidence we reviewed also suggests that Panax Ginseng can improve:

• Nervousness (small effect)
• Energy (minute effect)
• Focus (minute effect)
• Sociality (small effect)
• Stress (small effect)
• Intelligence (minute effect)
• Mindfulness (small effect)

Risks

Side effects

No negative side effects were seen in any of the studies we reviewed.

Legality

Panax Ginseng is legal to buy, possess, and use in the United States and Canada. [8-16]

Conclusion

Evidence suggests Panax Ginseng has a small positive impact on mood. Moreover, Panax Ginseng is generally safe and legal.

How to Use

It is probably safer and more effective to use nootropics as they have been used in studies on humans. In the studies we’ve reviewed, Panax Ginseng was used in the following ways:

• 4500 mg non-extract powder dosages daily for 2 weeks [2]
• 200 mg extract doses for acute effects [3]
• 200 mg extract doses for acute effects [4]
• 400 mg extract doses for acute effects [4]
• 200 mg extract dosages daily for 1 week [5]
• 400 mg extract dosages daily for 1 week [5]
• 200 mg extract doses for acute effects [6]
• 400 mg extract doses for acute effects [7]

Ashwagandha

In the four studies we reviewed which examined the effects of Ashwagandha on measures of mood, 205 participants were included. [18-20][22]

Overall, these studies found a small positive effect on mood from use of Ashwagandha.

The evidence we reviewed also suggests that Ashwagandha can improve:

• Nervousness (small effect)
• Memory (minute effect)
• Physical performance (small effect)
• Energy (small effect)
• Focus (small effect)
• Sociality (small effect)
• Stress (moderate effect)
• Mindfulness (small effect)
• Sleep (large effect)

Risks

Side effects

Less than 10% experience:

• Joint pain
• Abdominal pain
• Muscle pain

Legality

Ashwagandha is legal to buy, possess, and use in the United States, United Kingdom, Sweden, Canada and Australia. [9][11][13-16][23–35]

Conclusion

Evidence suggests Ashwagandha has a small positive impact on mood. Moreover, Ashwagandha is generally safe and legal.

How to Use

It is probably safer and more effective to use nootropics as they have been used in studies on humans. In the studies we’ve reviewed, Ashwagandha was used in the following ways:

• 1000 mg dosages daily for 2 weeks [17]
• 600 mg dosages daily for 12 weeks [18]
• 240 mg dosages daily for 8 weeks and 4 days [19]
• 600 mg dosages daily for 8 weeks [20]
• 250 mg dosages daily for 8 weeks [20]
• 600 mg dosages daily for 8 weeks [21]
• 500 mg dosages daily for 12 weeks [22]

Turmeric

In the three studies we reviewed which examined the effects of Turmeric on measures of mood, 224 participants were included. [36][37][39]

Overall, these studies found a minute positive effect on mood from use of Turmeric.

The evidence we reviewed also suggests that Turmeric can improve:

• Nervousness (small effect)
• Memory (small effect)
• Physical performance (small effect)
• Energy (small effect)
• Focus (minute effect)
• Sociality (small effect)
• Learning (moderate effect)
• Mindfulness (small effect)
• Sleep (minute effect)

Risks

Side effects

Less than 60% experience:

• Gastrointestinal complaints

Less than 10% experience:

• Common cold symptoms
• Diarrhea
• Headache
• Abdominal pain
• Nausea
• Stomach discomfort
• Gastrointestinal muscle cramp
• Conjunctivitis (pink eyes due to inflammation)

Legality

Turmeric is legal to buy, possess, and use in the United States, United Kingdom, Sweden, Canada and Australia. [9-11][13–16][24-26][28][29][32][33][35][40–44]

Conclusion

Evidence suggests Turmeric has a minute positive impact on mood. Moreover, Turmeric is generally safe and legal.

How to Use

It is probably safer and more effective to use nootropics as they have been used in studies on humans. In the studies we’ve reviewed, Turmeric was used in the following ways:

• 150 mg doses for acute effects [36]
• 900 mg doses for acute effects [36]
• 400 mg dosages daily for 8 weeks [37]
• 2000 mg dosages daily for 12 weeks [38]
• 1500 mg dosages daily for 1 year, 1 day and 6 hours [39]

Sage

In the two studies we reviewed which examined the effects of Sage on measures of mood, 162 participants were included. [46][48]

Overall, these studies found a minute positive effect on mood from use of Sage.

The evidence we reviewed also suggests that Sage can improve:

• Nervousness (small effect)
• Memory (minute effect)
• Energy (minute effect)
• Focus (minute effect)
• Sociality (small effect)
• Stress (minute effect)
• Intelligence (minute effect)
• Learning (small effect)
• Mindfulness (minute effect)

Risks

Side effects

No negative side effects were seen in any of the studies we reviewed.

Legality

Sage is legal to buy, possess, and use in the United States and Canada. [9–11][13–16][49][50]

Conclusion

Evidence suggests Sage has a minute positive impact on mood. Moreover, Sage is generally safe and legal.

How to Use

It is probably safer and more effective to use nootropics as they have been used in studies on humans. In the studies we’ve reviewed, Sage was used in the following ways:

• 50 µl essential oil doses for acute effects [45]
• 100 µl essential oil doses for acute effects [45]
• 150 µl essential oil doses for acute effects [45]
• 25 µl essential oil doses for acute effects [45]
• 50 µl essential oil doses for acute effects [45]
• 300 mg doses for acute effects [46]
• 600 mg doses for acute effects [46]
• 167 mg doses for acute effects [47]
• 333 mg doses for acute effects [47]
• 666 mg doses for acute effects [47]
• 1332 mg doses for acute effects [47]
• 50 mg doses for acute effects [48]

Lemon Balm

In the two studies we reviewed which examined the effects of Lemon Balm on measures of mood, 134 participants were included. [51][52]

Overall, these studies found a minute positive effect on mood from use of Lemon Balm.

The evidence we reviewed also suggests that Lemon Balm can improve:

• Nervousness (small effect)
• Sociality (small effect)
• Stress (minute effect)
• Intelligence (minute effect)
• Mindfulness (minute effect)

Risks

Side effects

No negative side effects were seen in any of the studies we reviewed.

Legality

Lemon Balm is legal to buy, possess, and use in the United States, United Kingdom, Sweden, Canada and Australia. [9-11][13–16][25][26][28][32][33][35][54–60]

Conclusion

Evidence suggests Lemon Balm has a minute positive impact on mood. Moreover, Lemon Balm is generally safe and legal.

How to Use

It is probably safer and more effective to use nootropics as they have been used in studies on humans. In the studies we’ve reviewed, Lemon Balm was used in the following ways:

• 600 mg doses for acute effects [51]
• 600 mg doses for acute effects [51]
• 600 mg doses for acute effects [52]
• 1000 mg doses for acute effects [52]
• 1600 mg doses for acute effects [52]
• 900 mg doses for acute effects [53]
• 600 mg doses for acute effects [53]
• 300 mg doses for acute effects [53]

To understand the effects a nootropic has on you, it is important to continuously test your cognitive performance both subjectively and objectively. To do this efficiently, the Nootralize web app can be of help.

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