In today's fast-paced world, many individuals are on the lookout for effective methods to enhance their focus, memory, and overall productivity. This growing interest has led to a surge in the popularity of nootropics, often referred to as “smart drugs.” Nootropics comprise a diverse range of natural or synthetic substances that have the potential to enhance cognitive performance. Although there are numerous nootropic supplements on the market, many beverages also contain natural compounds that can act as nootropics. Additionally, various drinks offer ingredients rich in antioxidants or probiotics, which may contribute positively to brain function.

Below, we present a selection of 15 juices and beverages that might promote better brain health.

1. Coffee

Coffee is arguably the most widely enjoyed nootropic beverage across the globe, cherished for its stimulating effects. The principal advantage for brain function largely derives from caffeine, although it also encompasses beneficial compounds, including the antioxidant chlorogenic acid, which may positively influence cognitive health. A comprehensive review highlighted that a dosage of caffeine between 40–300 mg, translating to approximately 0.5–3 cups (120–720 mL) of coffee, can enhance focus, alertness, reaction time, and memory.

Research suggests that coffee may also offer protective benefits against conditions such as Alzheimer's disease. A study conducted over a week with mice revealed that a caffeine dose correlating to 5 cups (1.2 liters) of coffee daily, or about 500 mg of caffeine, was effective in preventing and treating this neurodegenerative disorder. Nonetheless, further studies involving human subjects are essential to corroborate these findings. It is important to note that caffeine consumption is considered safe at levels up to 400 mg per day, which equates to roughly 4 cups (945 mL) of coffee.

2. Green Tea

While the caffeine content in green tea is significantly lower than that of coffee, it is enriched with two remarkable nootropic compounds: l-theanine and epigallocatechin gallate (EGCG). These compounds contribute to its unique benefits. Research indicates that l-theanine may encourage relaxation, and when combined with caffeine, it can enhance focus and attention. A comprehensive review of 21 studies involving human participants has demonstrated that green tea, in its entirety, may bolster cognitive functions such as focus, attention, and memory retention. Moreover, EGCG has the ability to traverse the blood-brain barrier, suggesting it could have positive effects on cognitive health and might even help in the fight against neurodegenerative diseases. However, further studies are essential to fully understand its potential.

3. Kombucha

Kombucha, a delightful fermented beverage, is typically crafted using green or black tea along with a variety of fruits or botanicals. One of its most significant advantages is its ability to introduce beneficial bacteria known as probiotics into your digestive system, promoting overall gut health.

In theory, enhanced gut health could lead to improved brain function through what is known as the gut-brain axis — a fascinating communication pathway between the gut and the brain. However, there is currently limited research supporting the notion that consuming kombucha can specifically enhance cognitive abilities. You have the option to brew your own kombucha at home or purchase commercially available bottled brands from various sources.

4. Orange Juice

Orange juice is a powerhouse of vitamin C, with a standard serving of 100 grams delivering approximately 93% of the Daily Value (DV). This essential vitamin is known for its potential neuroprotective properties, which may play a crucial role in brain health. A comprehensive review encompassing 50 studies on human subjects revealed that individuals with elevated blood levels of vitamin C, or those who reported higher intake of this vitamin, showcased enhanced attention, improved memory, and superior language skills compared to those with lower levels of vitamin C.

Nonetheless, the drawbacks associated with sugary orange juice can overshadow its advantages. The juice contains significantly more calories than the whole fruit, and excessive consumption of added sugars is correlated with various health issues, including obesity, type 2 diabetes, and cardiovascular diseases. A more effective approach to boost your vitamin C intake is by consuming an orange (oranges). The entire fruit is not only lower in calories and sugar but also richer in fiber compared to its juiced counterpart, while still providing about 77% of the DV for vitamin C.

5. Blueberry Juice

Blueberries are abundant in polyphenolic compounds, which are natural plant substances that may enhance cognitive function. The vibrant blueish-purple color of these berries is primarily due to anthocyanins, a category of antioxidants that are believed to be largely responsible for their health benefits. In addition, blueberry juice is packed with these beneficial compounds, offering a concentrated source of nutrients.

However, a comprehensive review analyzing high-quality studies involving nearly 400 participants revealed mixed outcomes. While the most significant positive effect noted was an improvement in both short-term and long-term memory, some studies included in this review did not show any significant cognitive benefits from blueberry consumption. Furthermore, incorporating whole blueberries into your diet is a more nutritious choice, as it is lower in sugar while potentially delivering similar brain-boosting advantages.

6. Green Juices and Smoothies

Green juice is a delightful blend of vibrant fruits and vegetables, often including:

• dark leafy greens such as kale (kale) or spinach (palak)
• refreshing cucumber (kheera)
• crisp green apples (seb)
• fragrant fresh herbs like lemongrass (fever grass)

To enhance the nutritional profile and creaminess, green smoothies can also incorporate ingredients like creamy avocado (makhanphal), yogurt, protein powder, or ripe bananas (kela). The cognitive-enhancing benefits of these green beverages largely depend on their specific ingredients, but they are typically abundant in vitamin C and a range of beneficial antioxidants.

Alternatively, consider trying out one of the following recipes.

Easy Green Juice Recipe

Makes 3–4 servings

• 1 head of celery (ajmoda)
• 2 medium cucumbers (kheera)
• 1 handful of lemongrass (fever grass)
• 3 large handfuls of fresh spinach (palak)
• 2 small green apples (seb), cored and sliced
• 2 limes (nimbu), peeled with seeds removed

1. Begin by washing all produce thoroughly, then chop it into manageable pieces for your juicer.
2. Process each ingredient through the juicer and collect the juice in a large jar or pitcher.
3. Mix the juice well and store in the refrigerator for up to 5 days.

Simple Green Smoothie Recipe

Makes 1 serving

• 2 handfuls of fresh raw kale (kale)
• half of a banana (kela), peeled and sliced
• half of an avocado (makhanphal)
• 1 cup (245 grams) of vanilla Greek yogurt
• 1/2 cup (120 mL) of milk (dairy or plant-based)
• a handful of ice

1. Rinse the kale thoroughly under running water.
2. In a blender, blend all ingredients together. If the smoothie appears too thick, add more milk; if too thin, incorporate additional banana or avocado.

7. Turmeric Lattes

Often referred to as golden milk, turmeric lattes are delightful warm beverages that showcase the vibrant yellow spice known as turmeric (haldi). This aromatic spice is celebrated for its numerous health benefits.

Turmeric is rich in the antioxidant curcumin, which has the potential to boost the production of brain-derived neurotrophic factor (BDNF) in your body. Increased levels of BDNF are significant as low BDNF is linked to cognitive impairments and various neurological disorders, suggesting that enhancing BDNF could lead to improvements in brain function. However, it's important to understand that the amount of curcumin found in turmeric lattes is considerably lower than what is typically used in scientific studies. 

Alternatively, crafting your own at home is a simple and rewarding option.

Homemade Turmeric Latte Recipe

Makes 2 servings

• 2 cups (500 mL) of milk (either dairy or plant-based)
• 1.5 teaspoons (5 grams) of ground turmeric (haldi)
• Optional sweeteners such as honey or stevia
• Optional garnishes like ground cinnamon or black pepper

1. Begin by gently heating the milk over low heat until it is hot but not boiling.
2. Incorporate the turmeric while whisking, then remove from heat.
3. Pour the mixture into mugs, adding sweeteners or garnishes as desired.

8. Adaptogen Lattes

Much like the popular turmeric lattes, adaptogen lattes present a delightful blend of warm, savory flavors, enriched with distinctive ingredients. Adaptogens are a category of foods and herbs that may assist the body in coping with stress, potentially enhancing cognitive function and reducing feelings of fatigue. Such drinks often incorporate dried mushrooms, ashwagandha (withania somnifera), or maca root (Lepidium meyenii), each contributing to their unique properties. Given that some of these ingredients, particularly dried mushrooms, can be challenging to find, opting for a ready-made mix can be a convenient and effective choice for many enthusiasts.

9. Beetroot Juice

Beetroot, known as chukandar in India, is a vibrant red root vegetable that is naturally abundant in nitrates. These nitrates serve as a precursor to nitric oxide, a compound that your body utilizes to facilitate cell oxygenation and enhance blood circulation. Many individuals consume beetroot juice before exercising, drawn by its potential to boost blood flow. However, the evidence surrounding its cognitive benefits remains inconclusive. Nevertheless, the signaling of nitric oxide may influence brain regions associated with language, learning, and complex decision-making, suggesting that beetroot juice could enhance these functions by promoting nitric oxide production. You can enjoy this nutritious juice by either mixing powdered beetroot into water or opting for a concentrated beetroot juice. Typically, the recommended amount for concentrated beetroot drinks ranges from 1 to 2 tablespoons (15 to 30 mL) daily.

10–14. Herbal Teas

Certain herbal teas can provide a significant boost to brain function and cognitive health. Notable examples include:

1. Sage (Salvia officinalis). Renowned for its potential to enhance memory and elevate mood, this herb offers a variety of mental benefits.
2. Gingko biloba (Ginkgo biloba). A comprehensive review involving more than 2,600 participants suggested that this plant might alleviate symptoms associated with Alzheimer’s disease and mild cognitive decline, although it is important to note that many studies have been deemed low quality.
3. Ashwagandha (Withania somnifera). Widely recognized as a nootropic, this herb may offer protection against neurodegenerative conditions such as Alzheimer’s.
4. Ginseng (Panax ginseng). While some research indicates that ginseng possesses neuroprotective properties and can enhance brain function, other studies have shown no discernible impact.
5. Rhodiola (Rhodiola rosea). This adaptogenic plant may assist in reducing mental fatigue and improving overall brain function.

It is essential to remember that herbal teas typically provide much lower concentrations of active compounds compared to the supplements or extracts utilized in clinical research.

15. Kefir

Similar to kombucha, kefir is a delightful fermented drink brimming with probiotics; however, it is derived from fermented milk instead of tea leaves. This nutritious beverage can enhance brain health by fostering the development of beneficial bacteria in your gut. While you can create your own kefir at home, purchasing a ready-to-drink version is often more convenient. For an alternative, consider opting for drinkable yogurt, which also contains a wealth of probiotics.

The Bottom Line

Consuming nootropic beverages can appear to be a straightforward method to enhance cognitive health. Yet, while certain drinks may potentially aid in improving brain function, there is currently insufficient high-quality evidence to definitively endorse these beverages for enhancing focus, performance, or memory. Nonetheless, these drinks provide various other health advantages and could be worth exploring to determine their effectiveness for your individual needs.