Is it possible that a spice or a bark or a mushroom could help with focus, and even ADHD, as well as a prescription drug like Ritalin?”
For whatever reason, I’ve been getting a TON of questions lately about “brain support” supplements?
So, I wanted to use this blog and this video to unpack some of the best options – including which specific ingredients I use myself.
If you want even more details, I also have a FREE e-book about brain-boosting “nootropics” (and stress-balancing adaptogens and mood-lifting psychobiotics) – just go to https://learn.doctalbott.com/level-up
Saffron might be a great choice for you – but maybe L-theanine would be better – or pine bark? How about pomegranate – or bacopa – or citicoline – or mango leaf – or lions mane mushroom – or Ayurvedic herbs like boswellia or haritaki? They all have different types of “brain support” benefits…
So saffron – which is that expensive spice that you probably know from making paella or risotto – has some terrific research for helping with mood in teenagers, sleep quality in menopausal women, and focus in kids (equivalent in some studies to methylphenidate – the same stimulant drug found in Ritalin and Concerta). I’ll post some of those studies at the end of this blog article…
While saffron can be great for certain people, it’s a strong spice, so some people don’t like the taste – even when you put it in capsules – but there are lots of other supplements that have excellent evidence for supporting brain function.
That said, it’s important to understand what you’re looking for in terms of “brain support” – because different supplements work in different ways and have different benefits – so you want to choose the right one(s) – and maybe even “stack” them to support holistic brain function.
For example, are you looking for something to help with “focus” (like staying on task with school work or an exam) – or something to help with “creativity” (like solving a problem) – or something to help with “memory” (like recalling names or words) – or even just something to help lift “brain fog” (which is sometimes related to what we call “mental exhaustion” and can be a precursor to burnout).
The good news is that there are lots of very effective and very affordable options to help in each of these areas – but there are even more junky, low-potency, ineffective options on the market – and trying to sort through all the claims can be mind-boggling.
Let’s talk about saffron first…
Saffron (Crocus sativus) contains powerful bioactive compounds like crocin, safranal, and picrocrocin, which may affect neurotransmitters like dopamine, serotonin, and norepinephrine—all of which play key roles in attention, focus, and mood.
A growing body of evidence suggests that saffron may help with attention-deficit/hyperactivity disorder (ADHD), particularly in children and adolescents. One of the key studies was a randomized controlled trial in the Journal of Child and Adolescent Psychopharmacology (2019) that compared saffron extract to methylphenidate (Ritalin) over six weeks in children with ADHD. Both groups saw similar improvements in attention and hyperactivity – with no significant difference between the two – and because the saffron group experienced fewer side effects, I often recommend saffron as a “first try” for parents seeking non-stimulant options for their kids (or themselves).
The saffron that I like the best is called “Affron” (from Pharmactive Biotech in Spain) – because it’s clinically-backed and standardized to 3.5% “lepticrosalides” (the family of active molecules – crocin, safranal, picrocrocin – thought to promote mood, calm, and cognitive clarity). Most products use generic saffron extracts, but clinical trials have typically relied on standardized formulations like Affron to ensure results.
Let’s be clear about one thing – and I’ve literally done hundreds of presentations to emphasize this point…
Saffron is not a “cure” for ADHD – nor is any supplement any type of “cure” for any type of disease condition.
I explain this to my Certified Mental Wellness Coaches all the time – even when the research exists around things like probiotics and depression – or prebiotics and autism – or saffron and ADHD – the laws regulating dietary supplements prevent natural therapies from “treating, curing, or mitigating any diseases” (only drugs are allowed to claim that) – and instead require them to “support” various body systems (support mood – not reduce depression; or improve focus – not reduce ADHD).
If you’re looking to stack your supplement deck for focus and cognitive clarity, saffron isn’t alone on stage. Other “smart” brain-support options include (ha ha – see what I did there):
“Pure” ingredients like L-Theanine (relaxed alertness via effects on GABA system) and Citicoline (source of choline – the building block of the “focus neurotransmitter” acetylcholine). These are widely available in dozens of products – look for the Suntheanine brand of L-theanine and the Cognizen brand of citicoline for the highest purity and most well-researched versions.
If you’re looking for “memory” support – then look for…
Pomegranate – which opens up blood vessels to the brain, enhancing delivery of oxygen and nutrients (look for the POMMA+ brand that has the best brain-supporting research).
Lions Mane mushroom – often called the “memory mushroom” for its ability to increase nerve-growth factors – but so many products are low-potency mushroom powders – look for extracts standardized to the active compounds (hericenones and erinacines).
Boswellia and Haritaki are two Ayurvedic herbs that are combined as an ingredient blend called “NutriCog” – which has good evidence for supporting memory and cognition over about a month. Boswellia is traditionally used as a longer-lasting anti-inflammatory herb (and neuro-inflammation in the brain can led to problems with memory and mood), while Haritaki is used more as a “cleanse” ingredient (so GI upset is a side effect in some people).
If you need a “fast-acting” mental lift – then look for…
Mango leaf extract – which can provide an almost immediate effect that feels like a cleaner caffeine (due to a compound called mangiferin) – look for the Zynamite brand, which has the best research for mental and physical performance.
Bacopa – is another Ayurvedic herb that delivers fast-acting mental sharpness – and may be less “stimulating” than mango leaf extract. The problem with bacopa is that some extracts may be contaminated with aflatoxins (fungal neurotoxins that are commonly found in low levels in whole grains, nuts, peanut butter) – not exactly the best thing to have in your brain support supplement – so ask if your product of choice tests for this.
Another option for “fast-acting” mental focus is to combine caffeine with Suntheanine – you get the “charge” from caffeine, but the theanine buffers the jittery caffeine side effects.
If you’re looking for longer-term mental focus – then look for…
Saffron – as described above…
Pine bark – is always on my short-list for supplements to support brain function because it improves brain blood flow, protects/repairs neurons (especially post-concussion), and supports blood sugar balance (your brain works best with a steady supply of glucose). I prefer New Zealand pine bark (Enzogenol) because of it’s unmatched purity and potency (water-extracted with no solvents), but French pine bark (Pycnogenol, which uses ethanol) is also very good and well-researched. Avoid Chinese pine bark at all costs, which is used in most “generic” pine bark products because it is very cheap, but also low-potency and of questionable-purity.
If all of the above got a little confusing – then maybe you need a better brain support supplement (ha ha)! Luckily, most of these ingredients are widely available and very affordable.
Below, you’ll see my own personal brain support “stack” – several links for high-quality options – and some scientific references.
I hope this overview helps – please let me know your thoughts in the comments section below.
What do I take?
I take several adaptogens and psychobiotics on a daily basis – and from this list of brain-boosting “nootropics” I personally take Affron saffron; Enzogenol pine bark; Suntheanine L-theanine; POMMA+ pomegranate.
Here are a few of my favorite options (these are all “affiliate” links – so if you buy one of them, I might get paid 20–cents on a $20 product, but you don’t pay anything extra and I don’t get rich – these are just my best “public service” suggestions for good quality/priced products):
Saffron
Vital Extracts Saffron from Solaray ($20) = https://amzn.to/4lF6Ngf
High Potency Saffron from Nootropics Depot ($27) = https://amzn.to/3GSuQcg
NutriCog
Memory Support from Solgar ($27) =https://amzn.to/4kH9vAt
Focus & Memory from GNC ($35) = https://amzn.to/413M4dB
Zynamite
Brain Fog Relief from Life Extension ($20) = https://amzn.to/44TkxN
Lions Mane
Broad spectrum powder from Host Defense ($25) https://amzn.to/4lJ5htu
High potency Erinacine A from Nootropics Depot ($60) = https://amzn.to/4m9CCOe
Here is some of the best research on saffron:
Baziar, S., Hosseini, S. A., Khamse, S., Heshmati, S., & Akhondzadeh, S. (2019). Comparison of the effects of Crocus sativus L. and methylphenidate in treatment of children with attention deficit hyperactivity disorder: A randomized, double-blind, parallel-group clinical trial. Journal of Child and Adolescent Psychopharmacology, 29(3), 205–212. https://doi.org/10.1089/cap.2018.0146
Lopresti, A. L., & Drummond, P. D. (2020). Saffron (Crocus sativus) for attention and behavior in youth experiencing attentional challenges: A randomized, double-blind, placebo-controlled study. Journal of Child and Adolescent Psychopharmacology, 30(7), 431–440. https://doi.org/10.1089/cap.2020.0016
Lopresti, A. L., Smith, S. J., & Drummond, P. D. (2022). Saffron for treatment of sleep disturbances in youth with subclinical attention-deficit/hyperactivity disorder: A randomized, double-blind, placebo-controlled study. Nutrients, 14(1), 63. https://doi.org/10.3390/nu14010063
Shafiee, M., Arekhi, S., Omranzadeh, A., & Akhondzadeh, S. (2021). A review on saffron in the treatment of ADHD. Avicenna Journal of Phytomedicine, 11(2), 109–116. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8005966/
