Natural nootropics to improve memory and attention: detailed review
Section 1: Understanding of cognitive functions and nootropics
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Cognitive functions: key components
- Attention: The ability to focus on specific tasks and incentives, ignoring distracting factors. It includes stable attention (prolonged concentration), selective attention (selection of specific stimuli) and divided attention (multitasking). Attention deficit can manifest itself in the form of distraction, forgetfulness and difficulties with the organization.
- Memory: The storage, processing and extraction system of information. Distinguish between short -term memory (holding information for a short time), long -term memory (storage of information for a long period) and working memory (retention and manipulation of information for tasks). Memory problems may include forgetfulness, difficulties with memorizing new material and deterioration of memories.
- Training: The process of acquiring new knowledge, skills and skills. Depends on the neuroplasticity, the ability of the brain to adapt and form new connections. Difficulties with learning can manifest in the form of low learning, slow progress and problems with understanding complex concepts.
- Language: The ability to understand and use the language for communication. It includes understanding of speech, expression of thoughts and writing text. Problems with the language may include difficulties with the selection of words, understanding of complex sentences and a violation of grammar.
- Executive functions: A set of cognitive processes necessary for planning, organization, decision -making and problems of problems. Include cognitive flexibility (the ability to switch between tasks), brake control (suppression of undesirable impulses) and planning. Violations of executive functions can manifest in the form of impulsivity, inorganization and difficulties with solving problems.
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Nootropics: definition and classification
- Definition: Nootropics (from the Greek. Νόος — mind, τρόπος — turn, direction) — substances that can improve cognitive functions, such as memory, attention, training and thinking. They should have a positive effect on the brain without pronounced side effects.
- Action mechanisms: Nootropics act on the brain in various ways, including:
- Improving cerebral circulation and oxygen delivery.
- Increase neurotransmissance (transmission of signals between neurons).
- Protection of neurons from damage and oxidative stress.
- Stimulation of neurogenesis (formation of new neurons).
- Improving neuroplasticity (brain ability to adapt).
- Classification: Nootropics can be classified according to various criteria, including the origin (synthetic, natural), the mechanism of action and the chemical structure. In this review, the main attention is paid to natural nootropics.
- Natural nootropics: Substances obtained from plants, mushrooms, algae and other natural sources with nootropic properties. They often contain a wide range of biologically active compounds that have a synergistic effect on the brain.
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The difference between natural and synthetic nootropes
- Composition and complexity: Natural nootropes usually contain a complex of bioactive compounds that interact with each other, enhancing their effects and reducing the risk of side effects. Synthetic nootropes usually contain one active substance, which can lead to more pronounced side effects.
- Side effects: Natural nootropics, as a rule, have less side effects than synthetic nootropes, provided that they are properly used and the absence of individual intolerance. However, it is important to consider that even natural substances can cause side effects in some people.
- Duration of effect: The effect of natural nootropes is often manifested gradually and is more stable with prolonged use. Synthetic nootropics can have a faster, but less prolonged effect.
- Research: Most studies of nootropes are focused on synthetic drugs. Studies of natural nootropics are often less extensive, but they show promising results.
- Accessibility: Many natural nootropes are available in the form of food additives, herbal teas and food. Synthetic nootropes are usually available only by prescription of a doctor.
Section 2: Review of the most effective natural nootropics
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Ginkgo Biloba (Ginkgo Biloba)
- Origin: An ancient tree growing in China. Leaf extract has been used in traditional medicine for millennia.
- Active components: Flavonoids (quercetin, campfires) and talnoids (ginkholids, bilobalides).
- Action mechanisms:
- Improving cerebral circulation by expanding blood vessels and reducing blood viscosity.
- Antioxidant protection of neurons from damage to free radicals.
- Neuroprotective action that prevents the death of neurons.
- Modulation of neurotransmission (improvement of signal transmission between neurons).
- The benefits for cognitive functions:
- Improving memory and attention, especially in the elderly.
- Reducing the risk of developing dementia and Alzheimer’s disease.
- Improving cognitive functions after a stroke.
- Reducing anxiety and depression.
- Dosage: It is usually recommended 120-240 mg of ginkgo biloba extract per day, divided into several techniques.
- Side effects: Rarely arise subject to the recommended dosage. Headaches, dizziness, stomach disorder and allergic reactions are possible. Ginkgo bilobe should be avoided by people taking anticoagulants.
- Research: Numerous studies confirm the effectiveness of ginkgo biloba to improve cognitive functions, especially in older people with cognitive impairment.
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Gotha Asiatica
- Origin: A grassy plant growing in Asia. Used in Ayurvedic and traditional Chinese medicine.
- Active components: Triterpenoids (Asian acid, madecassosid).
- Action mechanisms:
- Improving cerebral circulation and oxygen delivery.
- Stimulation of neurogenesis (formation of new neurons).
- Antioxidant and anti -inflammatory protection of neurons.
- An increase in the level of the neurotrophic factor of the brain (BDNF), important for the growth and survival of neurons.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing anxiety and depression.
- Improving mood and cognitive functions in healthy people.
- Acceleration of wound healing and improving the condition of the skin.
- Dosage: It is usually recommended 500-750 mg of Gotu Cola extract per day, divided into several receptions.
- Side effects: Rarely arise subject to the recommended dosage. Headaches, dizziness, stomach disorder and allergic reactions are possible. Gota cola should be avoided pregnant and lactating women.
- Research: Studies show that Gotu Cola can improve memory, attention and mood, as well as have a neuroprotective effect.
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Bacopa Monnieri Bacopa
- Origin: A grassy plant growing in India. Used in Ayurvedic medicine to improve memory and cognitive functions.
- Active components: Bacosides a and B.
- Action mechanisms:
- Improving neurotransmission (increase in the level of acetylcholine).
- Antioxidant protection of neurons from damage to free radicals.
- An increase in cerebral blood flow.
- Stimulation of neurogenesis and improvement of neuroplasticity.
- The benefits for cognitive functions:
- Improving memory and learning ability.
- Reducing anxiety and depression.
- Improving attention and concentration.
- Protection against neurodegenerative diseases.
- Dosage: It is usually recommended 300-600 mg of Monieri bacopa extract per day, divided into several tricks. The effect manifests itself gradually, usually after a few weeks of regular administration.
- Side effects: Disruption of the stomach, nausea, dry mouth and fatigue are possible. It is recommended to take after eating to reduce the risk of side effects.
- Research: Numerous studies confirm the effectiveness of Monieri Bakop to improve memory, attention and cognitive functions, especially with prolonged use.
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Rodila Pink (Rhodiola Rosea)
- Origin: A plant growing in the cold regions of the world, such as Siberia and Scandinavia. It is used in traditional medicine to increase energy, endurance and stress resistance.
- Active components: Rozavin and Salidrozid.
- Action mechanisms:
- Adaptogenic action that helps the body adapt to stress.
- An increase in the level of neurotransmitters (serotonin, dopamine, norepinephrine).
- Antioxidant protection of neurons.
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving attention and concentration.
- Reducing fatigue and increasing energy.
- Improving mood and reducing anxiety.
- Improving memory and learning ability in conditions of stress.
- Dosage: It is usually recommended 200-600 mg of Rhodiola pink Extract per day, divided into several tricks.
- Side effects: Rarely arise subject to the recommended dosage. Insomnia, irritability and headaches are possible. It is recommended to take in the morning or in the morning to avoid sleep problems.
- Research: Studies show that Rodiola pink can improve cognitive functions, especially in conditions of stress and fatigue.
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Ashwagandha (withania somnifera)
- Origin: A plant growing in India and North Africa. It is used in Ayurvedic medicine as adaptogen to increase energy, reduce stress and improve cognitive functions.
- Active components: Vitanolides.
- Action mechanisms:
- Adaptogenic action that helps the body adapt to stress.
- Reducing the level of cortisol (stress hormone).
- Antioxidant and anti -inflammatory protection of neurons.
- Improving neurotransmission (increase in the level of acetylcholine).
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing anxiety and depression.
- Improving the quality of sleep.
- Increased energy and decrease in fatigue.
- Dosage: It is usually recommended 300-500 mg of Ashvaganda extract per day, divided into several techniques.
- Side effects: Rarely arise subject to the recommended dosage. Disruption of the stomach, drowsiness and allergic reactions are possible. Ashvaganda should be avoided for pregnant and lactating women.
- Research: Studies show that Ashvagand can improve cognitive functions, reduce stress and improve sleep quality.
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Curcumin (Curcumin)
- Origin: Active component of turmeric (Curcuma Longa), spices widely used in Indian cuisine.
- Active components: Curcuminoids (curcumin, demetoxykurcumin, bisdemetoxurcumin).
- Action mechanisms:
- Antioxidant and anti -inflammatory protection of neurons.
- An increase in the level of the neurotrophic factor of the brain (BDNF).
- Reducing the formation of amyloid plaques associated with Alzheimer’s disease.
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing the risk of developing Alzheimer’s disease.
- Improving mood and decreasing depression.
- Protection against neurodegenerative diseases.
- Dosage: It is usually recommended 500-2000 mg of curcumin per day, divided into several tricks. It is important to use turmeric with piperin (contained in black pepper) to improve its absorption.
- Side effects: Rarely arise subject to the recommended dosage. Disruption of the stomach, nausea and allergic reactions are possible.
- Research: Studies show that Kurkumin can improve cognitive functions, reduce the risk of developing Alzheimer’s disease and have an anti -inflammatory effect.
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Phosphateidixin (PhsphatideLSERINE)
- Origin: Phospholipid contained in cell membranes, especially in the brain. It turns out from soy or sunflower.
- Active components: Phosphateids.
- Action mechanisms:
- Improving the function of cell membranes of neurons.
- Improving neurotransmission (increasing the level of acetylcholine and dopamine).
- Reducing the level of cortisol (stress hormone).
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing the risk of developing dementia and Alzheimer’s disease.
- Improving mood and decreasing depression.
- Improving cognitive functions in athletes.
- Dosage: It is usually recommended 100-300 mg of phosphatidylserin per day, divided into several tricks.
- Side effects: Rarely arise subject to the recommended dosage. Disorder of the stomach, insomnia and allergic reactions are possible.
- Research: Studies show that phosphatidylserin can improve memory, attention and cognitive functions, especially in older people with cognitive impairment.
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Creatine (Creatine)
- Origin: Amino acid contained in the muscles and brain. It turns out from meat and fish, and is also synthesized in the body.
- Active components: Creatine.
- Action mechanisms:
- An increase in energy levels in brain cells.
- Improving cerebral circulation.
- Antioxidant protection of neurons.
- Improving neurotransmissance.
- The benefits for cognitive functions:
- Improving memory and attention.
- Improving the speed of information processing.
- Improving cognitive functions with a lack of sleep.
- Protection against neurodegenerative diseases.
- Dosage: It is usually recommended 3-5 grams of creatine per day.
- Side effects: Rarely arise subject to the recommended dosage. Disruption of the stomach, water retention and muscle cramps are possible. It is important to drink enough water when taking creatine.
- Research: Studies show that creatine can improve cognitive functions, especially with a lack of sleep and among vegetarians.
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L-theanine (l-teanine)
- Origin: The amino acid contained in tea (Camellia sinensis).
- Active components: L-theanine.
- Action mechanisms:
- Increase in the level of neurotransmitters (serotonin, dopamine, GABA).
- Improving alpha waves in the brain associated with relaxation and concentration.
- Reducing anxiety and stress.
- Antioxidant protection of neurons.
- The benefits for cognitive functions:
- Improving attention and concentration.
- Reducing anxiety and stress.
- Improving the quality of sleep.
- Synergic effect with caffeine, which improves cognitive functions and reduces side effects of caffeine.
- Dosage: It is usually recommended 100-200 mg of L-theanine per day.
- Side effects: Rarely arise subject to the recommended dosage. Headaches and stomach disorder are possible.
- Research: Studies show that L-theanine can improve attention, concentration and reduce anxiety, especially in combination with caffeine.
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Caffeine (Caffeine)
- Origin: A stimulator contained in coffee, tea, mat and other plants.
- Active components: Caffeine.
- Action mechanisms:
- Blocking adenosine receptors, which leads to an increase in the level of wakefulness and energy.
- An increase in the level of neurotransmitters (dopamine, norepinephrine).
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving attention and concentration.
- Increased energy and decrease in fatigue.
- Improving memory and reaction speed.
- Synergic effect with L-theanine, which improves cognitive functions and reduces side effects of caffeine.
- Dosage: It is usually recommended 50-200 mg of caffeine per day. It is important to consider individual sensitivity to caffeine.
- Side effects: Insomnia, anxiety, irritability, headaches, rapid heartbeat and stomach disorder are possible. It is recommended to use caffeine moderately and avoid consumption in the evening to avoid sleep problems.
- Research: Numerous studies confirm the effectiveness of caffeine to improve attention, concentration and memory.
Section 3: Other natural sources to improve cognitive functions
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Omega-3 fatty acids (Omega-3 Fatty Acids)
- Origin: Polyunsaturated fatty acids contained in fatty fish (salmon, mackerel, herring), linen seeds, walnuts and other products.
- Active components: Eicopentenic acid (EPA) and non -achexaenoic acid (DHA).
- Action mechanisms:
- Improving the function of cell membranes of neurons.
- Anti -inflammatory action.
- An increase in the level of the neurotrophic factor of the brain (BDNF).
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing the risk of developing dementia and Alzheimer’s disease.
- Improving mood and decreasing depression.
- Improving cognitive functions in children and adolescents.
- Recommendations: It is recommended to use at least 250-500 mg EPA and DHA per day.
- Sources: Fat fish (salmon, mackerel, herring), linen seeds, walnuts, fish oil in capsules.
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B vitamins B (b vitamins)
- Origin: A complex of vitamins necessary for the normal functioning of the nervous system and brain.
- Active components: Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).
- Action mechanisms:
- Participation in the metabolism of energy in the brain.
- Participation in the synthesis of neurotransmitters.
- Protection of neurons from damage.
- Improving cerebral circulation.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing the risk of developing dementia and Alzheimer’s disease.
- Improving mood and decreasing depression.
- Improving cognitive functions in the elderly.
- Recommendations: It is recommended to use a sufficient amount of B vitamins with food or in the form of additives.
- Sources: Meat, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
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Antioxidants antioxidants)
- Origin: Substances that protect cells from damage to free radicals. Contained in fruits, vegetables, berries and other products.
- Active components: Vitamin C, vitamin E, beta-carotene, selenium, polyphenols (resveratrol, quercetin, anthocyani).
- Action mechanisms:
- Protection of neurons from oxidative stress and damage to free radicals.
- Improving cerebral circulation.
- Reducing inflammation in the brain.
- Improving neurotransmissance.
- The benefits for cognitive functions:
- Improving memory and attention.
- Reducing the risk of developing dementia and Alzheimer’s disease.
- Improving mood and decreasing depression.
- Protection against neurodegenerative diseases.
- Recommendations: It is recommended to use a variety of fruits, vegetables, berries and other products rich in antioxidants.
- Sources: Berries (blueberries, raspberries, strawberries), citrus fruits (oranges, lemons), green leafy vegetables (spinach, cabbage), nuts, seeds, green tea, dark chocolate.
Section 4: Synergy of natural nootropics: combination to achieve the maximum effect
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Synergy principles:
- Joint action: The combination of two or more substances can have a more pronounced effect than each of them separately.
- Different mechanisms of action: The combination of substances with different mechanisms of action can affect the brain comprehensively and enhance positive effects.
- Improving assimilation: Some substances can improve the absorption of other substances, increasing their effectiveness.
- Reducing side effects: Combining substances can reduce the risk of side effects by softening the effects of each of them separately.
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Examples of synergistic combinations:
- Caffeine and L-Teanin: Caffeine increases energy and improves attention, but can cause anxiety and irritability. L-theanine reduces anxiety and promotes relaxation, enhancing the positive effects of caffeine and reducing its side effects.
- Kurkumin and Piperin: Kurkumin is poorly absorbed by the body. Piperin contained in black pepper significantly improves the absorption of curcumin, increasing its effectiveness.
- Ginkgo biloba and the Gotha: Ginkgo biloba improves cerebral circulation, and Gotha Cola stimulates neurogenesis. The combination of these substances can have a more pronounced memory effect and cognitive functions.
- Rodiola Pink and Ashvaganda: Rhodiola pink increases energy and resistance to stress, and Ashvaganda reduces the level of cortisol and improves sleep quality. The combination of these substances can help cope with stress and improve cognitive functions in conditions of increased load.
- Omega-3 fatty acids and vitamins of group B: Omega-3 fatty acids improve the structure and function of cell membranes of neurons, and group B vitamins are involved in the metabolism of energy in the brain. The combination of these substances can improve memory, attention and general condition of the brain.
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Recommendations for combining natural nootropics:
- Start with small doses: When combining several substances, it is recommended to start with small doses and gradually increase them in order to evaluate individual tolerance and effectiveness.
- Study interactions: It is important to study the possible interactions between different substances in order to avoid undesirable side effects.
- Consult a doctor: Before taking any additives, especially in the presence of chronic diseases, it is recommended to consult a doctor.
- Listen to your body: It is important to carefully monitor the reaction of your body to various combinations of substances and adjust the dosage or composition in accordance with individual needs.
Section 5: Life lifestyle factors affecting cognitive functions
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Dream:
- The effect of sleep on the brain: During sleep, the brain consolidates memories, cleanses of toxins and restores energy. The lack of sleep negatively affects memory, attention, mood and general condition of the brain.
- Recommendations: It is recommended to sleep 7-9 hours a day, observe the mode of sleep and wakefulness, create comfortable conditions for sleep (temperature, silence, darkness) and avoid the use of caffeine and alcohol before bedtime.
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Nutrition:
- The effect of nutrition on the brain: The brain needs the constant intake of nutrients for normal operation. Unstable nutrition, deficiency of vitamins and minerals, the use of processed products and excess sugar negatively affect cognitive functions.
- Recommendations: It is recommended to use a variety of products rich in vitamins, minerals, antioxidants and omega-3 fatty acids. Avoid the use of processed products, sugar and trans fats.
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Physical activity:
- The influence of physical activity on the brain: Physical activity improves cerebral circulation, stimulates neurogenesis, reduces stress and improves mood. Regular physical exercises positively affect memory, attention and cognitive functions in general.
- Recommendations: It is recommended to engage in moderate physical activity at least 150 minutes a week (for example, walking, swimming, cycling).
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Cognitive stimulation:
- The effect of cognitive stimulation on the brain: Regular cognitive stimulation (reading, learning, solid solutions, games) supports the brain in an active state, improves neuroplasticity and cognitive functions.
- Recommendations: It is recommended to regularly engage in cognitively stimulating activities, such as reading books, studying new languages, solving puzzles, playing chess or other board games.
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Stress management:
- The effect of stress on the brain: Chronic stress negatively affects the brain, worsens memory, attention and ability to teach.
- Recommendations: It is recommended to use various stress management methods, such as meditation, yoga, breathing exercises, nature walks and communication with close people.
Section 6: Practical tips on the use of natural nootropics
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Definition of goals:
- What cognitive functions do you want to improve? (memory, attention, training, thinking)
- What problems do you experience? (forgetfulness, distraction, difficulties with concentration)
- What are your expectations? (realistic and measurable goals)
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The choice of nootropics:
- Study the properties of various natural nootropics. (action mechanisms, benefits, side effects)
- Choose nootropics that correspond to your goals and needs.
- Consider your individual characteristics. (age, health status, presence of chronic diseases)
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Dosage and reception mode:
- Start with small doses.
- Follow the recommended dosage.
- Take nootropes regularly.
- Consider the reception time. (some nootropes are best taken in the morning, others in the evening)
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Evaluation of effectiveness:
- Maintaining a diary. (note your sensations, changes in cognitive functions, side effects)
- Using cognitive tests. (Assessment of memory, attention, thinking)
- Assessment of changes in everyday life. (Improving performance at work, in study, in everyday life)
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Correction:
- Dosage change. (increase or decrease depending on efficiency and side effects)
- Changing the reception mode. (Changing the time of admission, dividing the dose into several doses)
- Replacing nootropes. (if the chosen nootrop does not have the desired effect or causes side effects)
- Combining nootropics. (to enhance the effect and reduce side effects)
Section 7: precautions and contraindications
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Individual intolerance:
- Allergic reactions. (rash, itching, urticaria, Quincke’s edema, anaphylactic shock)
- Indigestion. (nausea, vomiting, diarrhea, constipation)
- Headaches.
- Dizziness.
- Insomnia.
- Irritability.
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Interaction with drugs:
- Anticoagulants. (ginkgo biloba, omega-3 fatty acids)
- Antidepressants. (Rhodiola pink, Ashvaganda)
- Preparations for the treatment of hypertension. (Rhodiola pink)
- Drugs for the treatment of diabetes. (Ashwaganda)
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Chronic diseases:
- Cardiovascular diseases.
- Liver diseases.
- Kidney diseases.
- Autoimmune diseases.
- Mental disorders.
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Pregnancy and breastfeeding:
- Most nootropes should be avoided during pregnancy and breastfeeding.
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Childhood: