As you read in my article last week, adaptogens can help the body adapt to stress, balance hormones and restore homeostasis. In recent years, some adaptogens have gained attention for their ability to support cognitive performance, focus and mental resilience. All things that I incorporate into my daily nutrition planning for athletes of all ages, abilities and sports.

Let’s take a look at some of the most effective adaptogens for brain health.

1. Rhodiola rosea

• Benefits: Boosts energy, improves mental performance and reduces mental fatigue, especially during periods of stress or overwork.
• Best for: People with brain fog, burnout or high mental demands.
• Notes: Works best in moderate doses because high doses can be overstimulating.

2. Ashwagandha 

• Benefits: Reduces cortisol levels, calms anxiety and enhances memory and attention.
• Best for: Individuals with chronic stress or anxiety-related cognitive issues.
• Notes: Often best taken over several weeks for full effect.

3. Bacopa monnieri

• Benefits: Enhances memory, learning speed and cognitive processing by increasing cerebral blood flow and supporting neurotransmitter balance.
• Best for: Anyone looking to boost learning and recall.
• Notes: Results build up with consistent use over 4 - 6 weeks.

4. Lion’s mane mushroom

• Benefits: Stimulates nerve growth factor (NGF), which supports neurogenesis and brain plasticity.
• Best for: Long-term cognitive support and neuroprotection.
• Notes: Often used in both supplement and culinary form.

5. Ginseng

• Benefits: Increases mental energy, improves working memory and reduces brain fog.
• Best for: Boosting alertness and resilience under pressure.
• Notes: Can be stimulating so avoid taking too late in the day.

If you choose to use adaptogens, be consistent with them as most benefits come with use over weeks to months. Reach out to our awesome Performance Dietitians at eNRG Performance to help guide you with your daily nutrition and supplement plan to support optimal health, longevity and athletic performance.