Best nootropics in the UK, ranked by goal

UK-legal nootropic ingredients ranked by the evidence for focus, memory, stress and energy, plus which ones carry an official UK health claim.

Written by
Mustafa K.
Last updated
12 min read
Three paper podium blocks with a steaming cup of coffee on the top step, a small-leaved bacopa plant in a pot on the second and a lion's mane mushroom on the third

Overview

It depends on your goal. For focus and alertness, caffeine has the strongest evidence, with caffeine plus L-theanine and bacopa next. For memory, a daily multivitamin had the strongest results in people over 60, then bacopa. For stress, ashwagandha ranks highest. Most plant extracts have early or mixed results.

Key points

  • Caffeine has the strongest evidence for focus and alertness.
  • A daily multivitamin had the strongest memory results, in adults over 60.
  • Ashwagandha ranks highest for stress, with lower stress scores and cortisol in trials.
  • Ginkgo showed no measurable memory benefit in healthy adults when trials were pooled.
  • Nutrients such as DHA, iron, zinc and iodine carry official UK brain claims, and we found none for plant extracts.

How we ranked them

Search for the best nootropics in the UK and you'll find lists of products, each with a different mix of ingredients. Two products can both be called nootropics and share almost no ingredients. So this guide ranks the ingredients instead, by what you want help with.

We only included ingredients sold legally in the UK as food supplements. Prescription drugs such as modafinil are left out [1]. Our guide to what nootropics are explains the UK law.

Each ingredient gets one grade. We used reviews of trials in healthy adults where we could find them. Strong means many good trials agree. Moderate means several trials agree, with some gaps. Early means only a few small trials so far. Mixed means the trials disagree. Our ingredient research library lists the studies in people behind each one.

Best nootropics for focus

Nootropics for focus, ranked
Ingredient What trials found Evidence
Caffeine Faster and more accurate on attention tests, across 31 trials of 1,455 adults [2] Strong
Caffeine with L-theanine More accurate when switching between tasks, in the second hour after a dose [3] Moderate
L-theanine Faster reaction times 30 to 60 minutes after 200 mg, across 31 trials [4] Moderate
Bacopa Faster on attention tests after 12 weeks or more, in 9 trials of 518 people [5] Moderate
Lion's mane Faster on one attention test an hour after a 1.8 g dose, in 41 young adults [6] Early
Cocoa flavanols Faster on planning and switching tasks, across 7 trials of cocoa or chocolate in healthy adults [7] Early

Caffeine is the clear leader. Doses of 200 mg or more sped up reactions the most. Accuracy improved only up to a point, then fell [2]. Adding L-theanine, the amino acid in tea, gives a smaller extra gain [3]. Our guide to L-theanine covers it on its own.

Bacopa works more slowly. The trials gave it daily for at least 12 weeks before testing [5].

Best nootropics for memory

Nootropics for memory, ranked
Ingredient What trials found Evidence
Multivitamin, aged 60+ Better memory and overall thinking over 2 to 3 years, in 3 trials of 5,203 people [8] Strong
Bacopa Better on 9 of 17 free recall memory tests, across 6 trials of 12 weeks [10] Moderate
Creatine Better memory in adults aged 66 to 76, but no clear effect in people aged 11 to 31 [9] Early
Ashwagandha Better memory and attention scores across 20 trials of 1,249 adults [11] Early
Panax ginseng Slightly better memory across 15 trials, though some were in people with illnesses [12] Early
Citicoline Better memory in 100 older adults in one trial, but not in another [13][14] Mixed
Ginkgo No measurable benefit when 13 memory trials were pooled [15] Mixed

The strongest memory result comes from a plain multivitamin, and only in people over 60. The effect on overall thinking was equal to about 2 years less ageing [8].

Bacopa at 600 mg a day or more helped working memory more than ginkgo or a placebo [16]. Creatine, best known from the gym, helped older adults most. In people aged 11 to 31 it made no clear difference [9].

Ginseng helped memory a little, but not focus [12]. The one good citicoline trial was paid for by the firm that makes it. In 2024 the EU's food safety body looked at the trials and said they didn't show it helps memory [13][14].

Best nootropics for stress

Nootropics for stress, ranked
Ingredient What trials found Evidence
Ashwagandha Lower stress scores and cortisol across 9 trials of 558 people [17] Moderate
L-theanine A small drop in stress after one dose, mostly from weaker studies [4] Mixed
Lemon balm Calmer after one 600 mg dose in 18 adults, but no change in a larger trial [18][19] Early
Rhodiola Lower burnout scores after 4 weeks, in 60 adults worn out by stress [20] Early
Holy basil Good results on stress and other measures across 24 studies [21] Early
Magnesium Less anxiety in 4 of 8 trials in mildly anxious people, in mostly weak studies [22] Mixed

Of the ingredients here, ashwagandha has the strongest evidence for stress. One review of 9 trials found stress questionnaire scores 4.72 points lower than with a placebo [17]. Another review looked at trials of 250 mg a day or more. It found lower cortisol, the body's main stress hormone, in 7 trials. But how stressed people felt wasn't clearly lower [23]. Our guide to ashwagandha has the detail.

Holy basil, also called tulsi, is a herb from India. A review of 24 studies found good results and no serious side effects. But many were in people who were ill, and the authors called for more studies [21]. The magnesium trials rated anxiety, not stress [22]. For lemon balm, see our guide to lemon balm tea or capsules.

Best nootropics for energy

Nootropics for energy, ranked
Ingredient What trials found Evidence
Caffeine More alert and vigilant at about 40 to 300 mg, including after short sleep [24] Strong
Rhodiola Less mental fatigue in 3 of 5 trials, all with design flaws [25] Mixed
Panax ginseng No clear drop in tiredness across 19 trials, though general tiredness fell a little [26] Mixed
L-theanine No clear effect on fatigue [4] No clear benefit

Of the ingredients here, caffeine has the strongest evidence for feeling more alert [24]. Rhodiola trials disagree. All 11 in one review had flaws or were poorly reported [25]. Our guide to rhodiola covers it.

If you've felt tired for a few weeks and don't know why, the NHS says to see a GP. A blood test can check for causes such as anaemia from low iron [27].

Nootropics with an official UK health claim

A few nutrients have health claims allowed by law in Great Britain. These are on the government's register, so a label can state them [28]:

  • DHA, an omega-3 fat, contributes to the maintenance of normal brain function, at 250 mg a day.
  • Iron, zinc and iodine contribute to normal cognitive function.
  • Magnesium, vitamin B6 and vitamin B12 contribute to the reduction of tiredness and fatigue.

We found no approved claim on the register for any plant in this guide [28]. That doesn't mean they don't work, only that no claim has been approved.

Choosing a nootropic supplement

  • Start with your goal, then look for the ingredients that rank well for it above.
  • Check the label gives an amount for every ingredient, and the amount of caffeine if there is any.
  • Look for named extracts, such as KSM-66 ashwagandha, and the part of the plant used.
  • Give slow-acting plants time. Bacopa and ashwagandha were tested over weeks, not hours [5][11].

To combine ingredients, see our guide to nootropic stacks.

Where Nooroots fits

Nooroots Ashwagandha + Lion's Mane pairs KSM-66 ashwagandha root extract with lion's mane fruiting body extract, in two caffeine-free capsules a day. It's made for calm focus and calm resilience on demanding days. Because it has no caffeine, you stay in charge of your morning coffee or tea.

Frequently asked questions

What is the best nootropic in the UK?

It depends on your goal. For focus and alertness, caffeine has the strongest evidence. For memory, a daily multivitamin has the strongest results in people over 60. For stress, ashwagandha ranks highest [2][8][17].

What is the best nootropic for focus?

Caffeine, with the strongest evidence across 31 trials. Caffeine with L-theanine and bacopa follow, with moderate evidence [2][3][5].

What is the best nootropic for memory?

A daily multivitamin had the strongest results, in adults over 60. Bacopa follows with moderate evidence, and creatine has early results in older adults [8][9][10].

What is the best natural nootropic?

Caffeine, found in coffee and tea, has the strongest evidence of the natural nootropics in this guide, for attention and alertness. Among the plant extracts here, bacopa and ashwagandha rank highest [2][5][17].

Are nootropics legal in the UK?

Natural nootropics sold as food supplements are legal, and so is caffeine [31]. Supplying prescription drugs such as modafinil without a prescription is a criminal offence [1].

Do nootropics really work?

Some do, for some goals. Caffeine reliably helps attention, but most plant extracts have only early or mixed results, and effects in healthy adults are usually small [2][15].

Read more in our guide to what nootropics are.

References

Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.

  1. Medicines and Healthcare products Regulatory Agency (2016). Freshers warned to be smart and avoid Modafinil. GOV.UK. gov.uk/government/news/freshers-warned-to-be-smart-and-avoid-modafinil
  2. Kløve K, Petersen A (2025). A systematic review and meta-analysis of the acute effect of caffeine on attention. Psychopharmacology 242(9): 1909–1930. PMID 40335666
  3. Payne ER et al. (2025). Effects of tea (Camellia sinensis) or its bioactive compounds L-theanine or L-theanine plus caffeine on cognition, sleep, and mood in healthy participants: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews 83(10): 1873–1891. PMID 40314930
  4. Gerolymos C et al. (2026). Cognitive and affective effects of L-theanine: a systematic review and meta-analysis of 31 randomized trials. Molecular Psychiatry 31(11): 6592–6602. PMID 42410082
  5. Kongkeaw C et al. (2014). Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. Journal of Ethnopharmacology 151(1): 528–535. PMID 24252493
  6. Docherty S, Doughty FL, Smith EF (2023). The acute and chronic effects of lion's mane mushroom supplementation on cognitive function, stress and mood in young adults: a double-blind, parallel groups, pilot study. Nutrients 15(22): 4842. PMID 38004235
  7. Shateri Z et al. (2023). Effects of chocolate on cognitive function in healthy adults: a systematic review and meta-analysis on clinical trials. Phytotherapy Research 37(9): 3688–3697. PMID 37211619
  8. Vyas CM et al. (2024). Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COSMOS randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. American Journal of Clinical Nutrition 119(3): 692–701. PMID 38244989
  9. Prokopidis K et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews 81(4): 416–427. PMID 35984306
  10. Pase MP et al. (2012). The cognitive-enhancing effects of Bacopa monnieri: a systematic review of randomized, controlled human clinical trials. Journal of Alternative and Complementary Medicine 18(7): 647–652. PMID 22747190
  11. Zhu X et al. (2026). Effects of Withania somnifera (ashwagandha) on cognitive and physical function in adults: a systematic review and meta-analysis. Frontiers in Pharmacology 17: 1799467. PMID 42199854
  12. Zeng M et al. (2024). Effects of ginseng on cognitive function: a systematic review and meta-analysis. Phytotherapy Research 38(12): 6023–6034. PMID 39474788
  13. Nakazaki E et al. (2021). Citicoline and memory function in healthy older adults: a randomized, double-blind, placebo-controlled clinical trial. Journal of Nutrition 151(8): 2153–2160. PMID 33978188
  14. EFSA Panel on Nutrition, Novel Foods and Food Allergens (2024). 'Citicoline' and support of the memory function: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal 22(7): e8861. PMID 38966137
  15. Laws KR, Sweetnam H, Kondel TK (2012). Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis. Human Psychopharmacology 27(6): 527–533. PMID 23001963
  16. Tiemtad P et al. (2026). Comparative effects of Bacopa monnieri and Ginkgo biloba on cognitive functions: a systematic review and network meta-analysis. Phytomedicine 153: 157915. PMID 41678913
  17. Arumugam V et al. (2024). Effects of ashwagandha (Withania somnifera) on stress and anxiety: a systematic review and meta-analysis. Explore 20(6): 103062. PMID 39348746
  18. Kennedy DO, Little W, Scholey AB (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosomatic Medicine 66(4): 607-613. PMID 15272110
  19. Mathews I, Eastwood J, Bell L, et al. (2026). The acute effects of Zensera (Melissa officinalis L.) extract on mood and cognitive performance during cognitive overload. Therapeutic Advances in Psychopharmacology 16. PMID 41782777
  20. Olsson EM, von Schéele B, Panossian AG (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica 75(2): 105–112. PMID 19016404
  21. Jamshidi N, Cohen MM (2017). The clinical efficacy and safety of tulsi in humans: a systematic review of the literature. Evidence-Based Complementary and Alternative Medicine 2017: 9217567. PMID 28400848
  22. Boyle NB, Lawton C, Dye L (2017). The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients 9(5): 429. PMID 28445426
  23. Albalawi AA (2025). Dual impact of ashwagandha: significant cortisol reduction but no effects on perceived stress. A systematic review and meta-analysis. Nutrition and Health 31(4): 1395–1408. PMID 40746175
  24. McLellan TM, Caldwell JA, Lieberman HR (2016). A review of caffeine's effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews 71: 294–312. PMID 27612937
  25. Ishaque S et al. (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complementary and Alternative Medicine 12: 70. PMID 22643043
  26. Li X et al. (2023). Ginseng and ginseng herbal formulas for symptomatic management of fatigue: a systematic review and meta-analysis. Journal of Integrative and Complementary Medicine 29(8): 468–482. PMID 36730693
  27. NHS. Tiredness and fatigue. Page last reviewed 2 June 2023. Accessed 26 October 2026. nhs.uk/symptoms/tiredness-and-fatigue
  28. Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register. Accessed 26 October 2026. gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
  29. Food Standards Agency (2024). Food supplements containing caffeine. GOV.UK. Accessed 26 October 2026. gov.uk/government/publications/food-supplements-containing-caffeine
  30. Cohen PA, Avula B, Wang YH, Zakharevich I, Khan I (2021). Five unapproved drugs found in cognitive enhancement supplements. Neurology: Clinical Practice 11(3): e303–e307. PMID 34484905
  31. Psychoactive Substances Act 2016, section 2 and Schedule 1. legislation.gov.uk. Accessed 26 October 2026. legislation.gov.uk/ukpga/2016/2/contents

How we research and check our articles

Where Nooroots fits

Ashwagandha & Lions Mane Mushroom - Nootropic Brain Supplement

Made with the ingredients in this guide, at the doses on the label.

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