1. L-Theanine and Caffeine
The Dynamic Duo: What They Are and Where They Come From
Imagine having the focus of a Zen master and an unlimited supply of motivation. That's what the pairing of L-Theanine and caffeine can do for you. L-Theanine is an amino acid found in green tea, known for its calming effects. Caffeine, the well-loved stimulant found in coffee and tea, obviously needs no introduction.
What They Do
When these two team up, magic happens. Caffeine wakes you up and sharpens your focus, while L-Theanine keeps you calm and collected, smoothing out the jittery edges that caffeine alone can often cause. I'll take my focus WITHOUT a side of wired, please!
How They Work Together
- Caffeine blocks adenosine receptors in your brain, stopping you from feeling drowsy and ramping up your alertness.
- L-Theanine increases the production of calming neurotransmitters like GABA and dopamine, helping you relax without getting drowsy.
- Together, they create a balanced state of heightened alertness and calm focus, perfect for any mental or physical challenge.
Benefits and Potential Pitfalls
Benefits:
- Sharper focus and attention
- Reduced mental fatigue
- A calm yet alert state of mind
Potential Pitfalls:
- Too much caffeine can lead to anxiety and insomnia, so we like to keep the dose modest in our "gentle" energy drink
- L-Theanine is generally safe, but always consider the right dosage.
Where to Find Them
- L-Theanine: Sip on some green tea or black tea.
- Caffeine: Enjoy your favorite coffee, tea, or even some dark chocolate.
2. Bacopa Monnieri/Gotu Kola
The Brain Booster: What It Is and Where It Comes From
Bacopa Monnieri, also known as Gotu Kola, is not as common of an ingredient in energy drinks as caffeine, but it's an herb that's been used in traditional Ayurvedic medicine for centuries. This plant is used to give your brain a natural boost and can be found in the marshy areas of India.
What It Does
Bacopa Monnieri/Gotu Kola is like a personal trainer for your brain, improving your memory, focus, and overall mental performance. It’s known to enhance learning and helps to keep your mind sharp.
How It Works
- It boosts the production of neurotransmitters like acetylcholine, which is key for learning and memory.
- It acts as an antioxidant, protecting your brain cells from damage and improving blood flow to your brain.
Benefits and Potential Pitfalls
Benefits:
- Better memory and cognitive function
- Reduced anxiety and stress (yes please)
- Protection against cognitive decline
Potential Pitfalls:
- Some might experience stomach cramps or nausea.
- Always check for interactions with other medications.
Where to Find It
Bacopa Monnieri/Gotu Kola is usually taken as an extract or isolated supplement, or in energy drinks or pre-workouts.
3. Rhodiola Rosea
The Stress Buster: What It Is and Where It Comes From
Rhodiola Rosea, an adaptogenic herb found in the cold, mountainous regions of Europe and Asia, is great for body and brain resilience.
What It Does
Think of Rhodiola as your mental endurance coach. It helps your body adapt to stress, boosts your mood, and keeps your brain functioning at its best.
How It Works
- Influences the HPA axis, which controls your stress response.
- Increases levels of feel-good neurotransmitters like serotonin and dopamine, enhancing your mood and mental clarity.
Benefits and Potential Pitfalls
Benefits:
- Less fatigue and stress
- Better mental performance and mood
- Improved physical endurance
Potential Pitfalls:
- Mild dizziness or dry mouth for some.
- Could interact with certain antidepressants.
Where to Find It
Rhodiola is generally taken as a supplement since it’s not found in regular foods. It is often found in more natural pre-workout drinks.
4. Ginkgo Biloba
The Memory Enhancer: What It Is and Where It Comes From
Ginkgo Biloba comes from the leaves of the Ginkgo tree, one of the oldest tree species in the world, and is native to China. It has been used for centuries, and has been studied in clinical trials for dementia and Alzheimer's.
What It Does
Ginkgo Biloba is famed for its ability to sharpen memory and improve concentration. It’s your mental time machine, helping you recall information and stay focused.
How It Works
- Enhances blood circulation to your brain, ensuring a good supply of oxygen and nutrients.
- Acts as an antioxidant, protecting brain cells from damage.
Benefits and Potential Pitfalls
Benefits:
- Better memory and cognitive function
- Enhanced concentration and mental clarity
- Neuroprotective effects
Potential Pitfalls:
- Some may experience stomach issues or headaches.
- Can increase bleeding risk if taken with blood thinners.
Where to Find It
Ginkgo Biloba is typically available as an extract or supplement. It can be found in energy drinks, and in brain-focused supplements.
5. Panax Ginseng
The Energizer: What It Is and Where It Comes From
Panax Ginseng, also known as Asian Ginseng, is a root plant used for centuries in traditional Chinese medicine. Think of it as nature’s vitality booster.
What It Does
Panax Ginseng is your go-to for a mental and physical energy boost. It enhances cognitive function, reduces fatigue, and gives you a sense of overall well-being.
How It Works
- Contains ginsenosides that modulate neurotransmitter levels, promoting alertness and cognitive function.
- Improves blood flow to the brain and provides antioxidant protection.
Benefits and Potential Pitfalls
Benefits:
- Better mental clarity and cognitive function
- Reduced stress and fatigue
- Enhanced mood and energy levels
Potential Pitfalls:
- Possible insomnia or headaches for some.
- May interact with blood thinners and diabetes medications.
Where to Find It
Panax Ginseng is often consumed as a tea, extract, or supplement. It is also found in adaptogenic drinks.
6. Acetyl-L-Carnitine
The Energy Shuttle: What It Is and Where It Comes From
Acetyl-L-Carnitine (ALCAR) is an amino acid derivative naturally produced in your body and found in some foods. It's like a little taxi service for energy in your cells.
What It Does
ALCAR is a powerhouse for your brain, boosting cognitive function and energy levels. It helps your brain use fat as fuel, keeping you mentally sharp.
How It Works
- Transports fatty acids into the mitochondria (your cell's powerhouses) for energy production.
- Enhances the production of acetylcholine, a neurotransmitter essential for learning and memory.
Benefits and Potential Pitfalls
Benefits:
- Improved memory and cognitive function
- Increased energy and reduced mental fatigue
- Neuroprotective properties
Potential Pitfalls:
- Mild nausea or stomach upset for some.
- Possible interactions with blood-thinning medications.
Where to Find It
- Avocados, whole wheat bread, asparagus, and animal foods are good sources.
7. Phosphatidylserine
The Brain Protector: What It Is and Where It Comes From
Phosphatidylserine (say that 5 times fast!) is a phospholipid found abundantly in the brain. Think of it as the building blocks for brain cells. Phospholipids are fats that contain the mineral phosphate.
What It Does
Phosphatidylserine is essential for keeping your brain cells healthy and your cognitive functions running smoothly. It’s like a maintenance crew for your brain.
How It Works
- Helps maintain the integrity of cell membranes and facilitates communication between brain cells.
- Supports the production of neurotransmitters and improves glucose metabolism in the brain.
Benefits and Potential Pitfalls
Benefits:
- Enhanced memory and cognitive function
- Reduced symptoms of depression and stress
- Improved exercise performance
Potential Pitfalls:
- Mild insomnia or stomach upset for some.
- May interact with blood-thinning medications.
Where to Find It
- Found in soybeans, white beans, and fatty fish. Not super common in energy drinks yet, but as more people look for energy drinks for focus, and energy drinks that provide stress relief benefits, we're sure to see this added more often. We've been seeing it added into post workout drinks as well.
8. Tyrosine
The Mood Lifter: What It Is and Where It Comes From
Tyrosine is an amino acid that acts as a precursor to several important neurotransmitters. Think of it as the raw material your brain needs to stay alert and happy.
What It Does
Tyrosine is key for producing dopamine, norepinephrine, and adrenaline, which are crucial for maintaining focus, alertness, and a good mood.
How It Works
- Supports the synthesis of catecholamines, neurotransmitters involved in mood regulation and stress response.
- Helps replenish neurotransmitter levels during stress and fatigue.
Benefits and Potential Pitfalls
Benefits:
- Improved mental performance and cognitive function
- Enhanced mood and stress response
- Increased alertness and focus
Potential Pitfalls:
- Mild nausea or headaches for some.
- Potential interactions with thyroid medications.
Where to Find It
- This ingredient is very commonly found in energy drinks. New generation energy drinks for focus have been adding this ingredient more often as well, especially in combination with some of the other ingredients listed in this blog like L-Theanine. Soy, beans, seeds, and nuts are also rich sources of tyrosine.
Conclusion
With these effective ingredients included in your energy drinks or pre-workout supplements, you can boost your brainpower and stay focused on whatever tasks come your way. Each ingredient offers unique benefits, from improving memory and focus to reducing stress and boosting mood. By understanding what they do, how they work, and where to source them, you can make informed choices to potentially enhance your mental cognition and clarity.
If you're on the hunt for a gentle way to boost your focus, mood, and motivation, check out bia blends. Our drinks provide a calm focus and increased bandwidth utilizing our unique blend of moderate caffeine + L-theanine combo, 7 different B vitamins, and more to help get you through your workday, or your workout.
Disclaimer: Always consult with a healthcare provider before starting any new supplement regimen.
By Gina Southern-Monson - RYT, CHWC
Contributor
Blog posts
bia blends holiday gift guide
Can I share my bia with my kids?
