List of Nootropics: Types, Examples and How Each One Works

Last updated: October 2026 · By Tyler, cofounder of Avantera Health · Medically reviewed by Jill Ingenito, DO, FACOG

The short answer: Nootropics are ingredients used to support focus, memory and mental performance. Sold as supplements, they fall into seven main types, grouped by how each is thought to act in the body. Cholinergics such as citicoline supply choline, the raw material for the brain messenger acetylcholine. Caffeine and methylxanthines block adenosine, a compound that builds up while you're awake and makes you sleepy. Amino acids such as L-theanine and L-tyrosine come from food protein or tea, and some are building blocks for brain messengers. Adaptogens such as rhodiola and ashwagandha are herbs linked to the body's stress-response system. Other herbal extracts such as bacopa and sage are plants with their own active compounds. Mushrooms such as lion's mane contain compounds studied in the lab for nerve growth factor activity. Fats and minerals are brain building materials or brain-targeted forms: omega-3 DHA is part of brain cell membranes, and magnesium L-threonate was designed to raise magnesium in the brain, which it did in rats. This page explains each type. For how strong the research is behind each ingredient, see our 20 nootropic ingredients, graded.

Where this list comes from

We grouped common nootropic ingredients by the body system each one is thought to work through, and wrote each mechanism in plain words. Every mechanism links to a review, lab paper or human study in the Sources list, and we re-read each abstract on PubMed in October 2026. Where a mechanism has only been seen in cells or animals, the page says so.

This list covers dietary-supplement ingredients and the foods and drinks they also come from. Evidence grades, trial results and doses are on our graded evidence review, and how fast each ingredient was measured to act is on our nootropic timeline.

The last column is our own data. It comes from our post-purchase survey of first-order Avantera Elevate buyers, October 2025 to October 2026. Buyers who said they had tried a nootropic before were asked which ones. The column shows the share of those who named something that named each type. Shares are rounded, and one answer can count in more than one type.

List of nootropics by type

Type	Common examples	How it's thought to work	Where you'll find it	Named by past nootropic users in our survey
Cholinergics (choline sources)	Citicoline (CDP-choline), alpha-GPC, choline bitartrate	Supply choline, which the body uses to make acetylcholine, a messenger brain cells use for attention and memory. Citicoline splits into choline and uridine, both used to build brain cell membranes.	Eggs, meat and fish; supplements	Under 1%
Caffeine and methylxanthines	Caffeine, theobromine, guarana	Block adenosine receptors. Adenosine builds up during waking hours and promotes sleepiness, so blocking it raises alertness. Theobromine is a close relative found in cocoa. Guarana is a seed that contains caffeine.	Coffee, tea, cocoa, cola, energy drinks; supplements	17% (coffee, caffeine, energy drinks or tea)
Amino acids and related compounds	L-theanine, L-tyrosine, creatine	L-theanine, an amino acid from tea leaves, is absorbed within about an hour and broken down to ethylamine and glutamic acid. L-tyrosine is the building block for dopamine and norepinephrine. Creatine is an essential brain compound thought to work through the brain's energy supply.	Tea (L-theanine); protein foods (L-tyrosine); meat and fish (creatine); supplements	About 4%, mostly L-theanine
Adaptogens	Rhodiola rosea, ashwagandha, Panax ginseng	Rhodiola, the best-studied example, is linked to the body's stress-response system, including the stress hormone cortisol, and to stress-protective proteins, mostly in lab and animal work.	Supplements, teas and tinctures	About 5%, mostly ashwagandha
Other herbal extracts	Bacopa monnieri, sage, ginkgo biloba	Each plant has its own active compounds. Bacopa is studied for how it slows the enzyme that breaks down acetylcholine, and sage extracts slow the same enzyme in lab tests.	Supplements and herbal teas; sage is also a kitchen herb	About 2%
Mushrooms	Lion's mane; cordyceps, reishi and chaga are often sold in the same blends	Lion's mane contains hericenones (in the fruiting body) and erinacines (in the mycelium), linked to nerve growth factor activity in cell and animal studies.	Mushroom coffee, cooked lion's mane, supplements	28% (mushroom coffee or lion's mane)
Fats and minerals	Omega-3 DHA, phosphatidylserine, magnesium L-threonate	DHA is an omega-3 fat that forms part of the phospholipids in brain cell membranes. Phosphatidylserine is itself a membrane phospholipid. Magnesium L-threonate was developed to raise magnesium inside the brain, which it did in rats.	Fish (DHA); nuts and seeds (magnesium); supplements	Under 1% (any vitamin, mineral or fat)

One of the two biggest groups in our survey isn't on the table at all. 28% named a branded multi-ingredient formula, and we counted those under the brand, not under what's inside, so the type shares above don't include what's in those formulas. The two groups past users named most were mushroom coffee or lion's mane, and branded formulas.

The seven types, one at a time

Cholinergics: the raw material for acetylcholine

Acetylcholine is one of the brain's main chemical messengers, used in attention and in forming memories. The body makes it from choline, which comes from food and is also sold as a supplement. Citicoline (also called CDP-choline) is one common form. In people it splits into choline and uridine, which the body uses both for acetylcholine and to build brain cell membranes. Alpha-GPC is another choline source. Choline bitartrate is a simpler form that mainly adds choline.

Elevate supports acetylcholine, your brain's memory messenger, two ways: CDP-choline and bacopa.* 200 mg of CDP-choline (citicoline) is a source of choline the body uses to make acetylcholine, and 300 mg of bacopa monnieri (standardized to 50% bacosides) is an herb studied for how it supports acetylcholine activity.*

In our survey, under 1% of past users named a choline source on its own.

Caffeine and methylxanthines: blocking the sleepy signal

Caffeine is the best-known member of a chemical family called methylxanthines; theobromine, found in cocoa, is a close relative. It works mainly by blocking adenosine receptors. Adenosine builds up during the hours you're awake and promotes sleepiness, so blocking it keeps you more alert. The liver clears caffeine at very different speeds in different people. Guarana belongs here too: it's a seed that contains caffeine, and researchers still can't say how much of its effect comes from anything else in it. More is in Is Caffeine a Nootropic?

A cup of coffee's caffeine, with twice the L-theanine for calm, steady focus.* Each Elevate serving pairs 95 mg of caffeine from green tea with 200 mg of L-theanine.

Caffeine is also a type many past users had already met: 17% named coffee, caffeine, energy drinks or tea when we asked which nootropics they'd tried. Nootropics vs. coffee compares a cup of coffee with a caffeine and L-theanine supplement.

Amino acids and related compounds: building blocks

Amino acids are the units proteins are made from, and a few of them matter to the brain in specific ways. L-theanine comes from tea leaves. In people it reaches its highest blood level about an hour after a dose and is broken down to ethylamine and glutamic acid, so researchers think its effects may come from any of the three. L-tyrosine is the starting material for dopamine and norepinephrine, and a review of the research says it seems to matter most when the brain is under short-term pressure and those messengers run low. Creatine isn't an amino acid, but the body makes it from them. Researchers describe it as an essential brain compound, and some think it works through the brain's energy supply.

About 4% of the past users in our survey named an amino acid, most often L-theanine.

Adaptogens: the stress-response herbs

"Adaptogen" is a traditional label for herbs said to help the body handle stress. Rhodiola is the best-studied example, linked in a review to the stress-response system that controls cortisol and to nitric oxide signaling, mostly in cell and animal studies. Ashwagandha and Panax ginseng are the other two most often sold under the label. Not every herb on a nootropic label is an adaptogen, and the word describes a use more than one shared mechanism. More on rhodiola is on our rhodiola page.

About 5% of past users in our survey named an adaptogen, most often ashwagandha.

Other herbal extracts: plants with their own compounds

This is the broadest group, and each plant works differently. Two of them share a thread with the cholinergics. Bacopa monnieri is an herb from traditional Indian medicine, studied for how it slows acetylcholinesterase, the enzyme that breaks acetylcholine down. Sage extracts slow the same enzyme in lab tests. Ginkgo biloba, from the leaves of the ginkgo tree, is the other herb most often found here. Bacopa is often standardized to its bacosides, which is how a label tells you how much of the active compounds it holds. More is on our bacopa page.

About 2% of past users in our survey named one of these herbs by name.

Mushrooms: lion's mane and the mushroom-coffee aisle

Lion's mane is an edible mushroom. Its fruiting body (the part you'd cook) contains hericenones, and its mycelium (the root-like network) contains erinacines. In cell and animal studies, both families have been linked to nerve growth factor, a protein nerve cells use to grow and survive. Other mushrooms such as cordyceps, reishi and chaga are often sold in the same coffees and blends. More is on our lion's mane page.

Mushrooms were the most common type past users had tried: 28% named mushroom coffee or lion's mane.

Fats and minerals: brain building materials

This group is less about one mechanism and more about what the brain is built from. DHA is an omega-3 fat and an integral part of the phospholipids in brain cell membranes, and fish is its main food source. Phosphatidylserine is another of those membrane phospholipids. Magnesium L-threonate is a form of magnesium developed to raise magnesium levels inside the brain, which it did in rat studies. Under 1% of past users in our survey named a vitamin, mineral or fat.

Why a formula mixes types

Because the seven types are thought to act on different systems, a single formula can combine several of them, and many do. The types also work on different clocks. Caffeine and L-theanine were measured within hours, while bacopa's research runs over weeks of daily use. Our timeline by ingredient has the details. If you're choosing between products, our guide to choosing a nootropic walks through what to check on the label.

How to read this list

• A mechanism is where the research starts. It explains why researchers study an ingredient. What the studies found is a separate question, answered in our graded review.
• Forms differ. Two products with the same ingredient name can use different extracts, plant parts and amounts.
• Our survey describes our buyers. The last column covers first-order Elevate buyers who had tried a nootropic before and answered the question, not all nootropic users.

How this applies to Elevate

Avantera Elevate capsules include one ingredient from six of the seven types: CDP-choline (cholinergic), caffeine (caffeine and methylxanthines), L-theanine (amino acid), rhodiola rosea (adaptogen), bacopa monnieri (herbal extract) and lion's mane (mushroom). The rest of the label: rhodiola rosea root extract, 300 mg, standardized to 3% salidrosides; organic lion's mane, a 10:1 fruiting-body extract derived from 500 mg of lion's mane, standardized to 30% polysaccharides; and three supporting ingredients that aren't there for focus: turmeric root extract (100 mg) supports gut function, ginger root extract (30 mg) is there for stomach comfort, and BioPerine black pepper extract (5 mg) is often paired with turmeric to support curcumin absorption. The label says to take two capsules within the first hour of waking, on an empty stomach or with a light meal.

Six types in one capsule, plus three supporting ingredients. Nine ingredients. Every dose on the label. About $1.78 a day. You could buy one ingredient for less, but not all nine.

Avantera Elevate lists all nine ingredients and every dose on the label, with no proprietary blends, and every batch is third-party tested. The certificates of analysis are on our quality page, and the full capsule label is on the Avantera Elevate product page. Elevate Sour Gummies cover the same six types in a gummy, with seven ingredients and no ginger or black pepper; their label is on the Elevate Sour Gummies page. Reviews from before mid-2025 may describe an earlier Elevate capsule label, with proprietary blends: here is what changed.

Elevate costs $49.95 for a 28-day supply, about $1.78 a day, with a 30-day money-back guarantee on your first order. Elevate ships as a subscription every 4 weeks, and you can pause, skip or cancel anytime from your account. Charged for a renewal you didn't want? Contact us and we'll help. What customers say is on our Avantera Elevate reviews page, and for more on choosing ingredients for focus, see the best nootropic ingredients for focus.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Frequently asked questions

What are the main types of nootropics?

Nootropics are ingredients used to support focus, memory and mental performance. Sold as supplements, they fall into seven main types by how they're thought to work: cholinergics (choline sources such as citicoline), caffeine and methylxanthines, amino acids (such as L-theanine and L-tyrosine), adaptogens (such as rhodiola and ashwagandha), other herbal extracts (such as bacopa and ginkgo), mushrooms (such as lion's mane) and fats and minerals (such as omega-3 DHA and magnesium L-threonate).

What is a cholinergic nootropic?

A cholinergic nootropic is an ingredient that supplies choline, which the body uses to make acetylcholine, a brain messenger used in attention and memory. Citicoline (CDP-choline), alpha-GPC and choline bitartrate are the common forms. Citicoline splits into choline and uridine, both used to build brain cell membranes.

How does caffeine work as a nootropic?

Caffeine blocks adenosine receptors in the brain. Adenosine builds up during waking hours and promotes sleepiness, so blocking it raises alertness. Caffeine belongs to a chemical family called methylxanthines, along with theobromine in cocoa. Guarana is a seed that contains caffeine.

What is the difference between a nootropic and an adaptogen?

Nootropic is a broad term for ingredients used to support focus, memory and mental performance. Adaptogen is a traditional label for herbs said to help the body handle stress, such as rhodiola, ashwagandha and Panax ginseng. Some adaptogens are sold as nootropics, so an ingredient can be both.

Which nootropics had buyers tried before?

In our post-purchase survey of first-order Avantera Elevate buyers (October 2025 to October 2026), those who had tried a nootropic before most often named mushroom coffee or lion's mane (28%) or a branded multi-ingredient formula (28%). 17% named coffee, caffeine, energy drinks or tea. About 5% named an adaptogen, about 4% an amino acid, about 2% another herbal extract, and under 1% each named a choline source or a vitamin, mineral or fat.

Which types of nootropics are in Avantera Elevate?

Avantera Elevate capsules include one ingredient from six of the seven types: CDP-choline (cholinergic), caffeine (caffeine and methylxanthines), L-theanine (amino acid), rhodiola rosea (adaptogen), bacopa monnieri (herbal extract) and lion's mane (mushroom), plus turmeric, ginger and black pepper extract as supporting ingredients. All nine doses are on the label.

Sources

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3. Nehlig A. Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption. Pharmacol Rev 2018;70(2):384-411. PMID 29514871
4. Hack B, Penna EM, Talik T, et al. Effect of Guarana (Paullinia cupana) on Cognitive Performance: A Systematic Review and Meta-Analysis. Nutrients 2023;15(2):434. PMID 36678305
5. Scheid L, Ellinger S, Alteheld B, et al. Kinetics of L-theanine uptake and metabolism in healthy participants are comparable after ingestion of L-theanine via capsules and green tea. J Nutr 2012;142(12):2091-6. PMID 23096008
6. Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands: a review. J Psychiatr Res 2015;70:50-7. PMID 26424423
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8. Panossian A, Wikman G, Sarris J. Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine 2010;17(7):481-93. PMID 20378318
9. Peth-Nui T, Wattanathorn J, Muchimapura S, et al. Effects of 12-Week Bacopa monnieri Consumption on Attention, Cognitive Processing, Working Memory, and Functions of Both Cholinergic and Monoaminergic Systems in Healthy Elderly Volunteers. Evid Based Complement Alternat Med 2012;2012:606424. PMID 23320031
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12. Li IC, Lee LY, Tzeng TT, et al. Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines. Behav Neurol 2018;2018:5802634. PMID 29951133
13. Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One 2015;10(3):e0120391. PMID 25786262
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15. Avantera Health. What First-Time Nootropic Buyers Tell Us: Avantera Customer Survey. avanterahealth.com, October 2026. Type shares on this page regrouped from the same answers.