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For example, Additionally, have a small but significant positive effect on overall sleep quality reduce anxiety levels help people feel more alert when they woke up The results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer

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It’s surprisingly effective at reducing fatigue, calming nerves, and lowering stress levels.17 Rhodiola appears to work well in combination with tyrosine to improve your focus during stressful times.18 There’s some research on its role in learning and memory that’s generally favorable, but most of the studies have been on animals, not humans.19 Also, a meta-analysis of human studies points out “a lack of independent replications of the single different studies,” suggesting that more research is warranted before anything too definitive can be stated.101 Pyrroloquinoline quinone (PQQ) PQQ, a coenzyme that occurs naturally in several foods, has been shown to improve exercise performance and mitochondrial biogenesis at a 20mg daily dose, while a dose of 21.5mg/day has improved the cognitive function of healthy volunteers after just 12 weeks.106 107 Another study employing a 20mg dose saw improvements in both cerebral blood flow and oxygen metabolism in the brain.108 Lion’s mane Lion’s mane is an adaptogenic mushroom with the potential for both cognitive enhancement and neuroprotection, but it requires a fairly high dose to reach that potential — typically up to 2g of dried mushroom material.109 Most supplements use lion’s mane extract to concentrate its bioactive compounds and take up less space in a capsule, but extracts vary in strength, making it difficult to verify dosing