Do nootropics and prebiotics actually do anything? Here’s what the experts say

Food, drink

By Associated Press

Functional drinks — or beverages promoted as offering mental or physical benefits beyond hydration — are growing in popularity around the world.

Hundreds of companies have jumped into the market, hoping to get some buzz with trendy and sometimes uncommon ingredients.

Here are some of the latest findings in functional drinks and what scientists are saying about them.

transformers

Adaptogens are plants and mushrooms that may help your body respond to stress, anxiety, and fatigue or promote feelings of well-being.

Examples include American and Asian ginseng (herb), ashwagandha (evergreen shrub), eleuthero (shrub), Rhodiola rosea (flowering plant), and chaga (mushroom).

Adaptogens are known to trigger chemical reactions that can return the body to a more balanced state, the Cleveland Clinic says.

Side effects from adaptogens are rare but depend on the plant.

Studies show that adaptogens work best for a short period (less than six months) because the body can build up resistance to them, making them ineffective over time.

Nootropics

Nootropics, also known as “smart drugs,” are substances that can improve human thinking, learning, and memory.

The most common stimulants include caffeine, L-theanine (an amino acid found in tea), creatine (an amino acid found naturally in meat and fish), Bacopa monnieri (herb), Ginko biloba (tree) and lion’s mane (mushroom).

Some adaptogens may also have nootropic properties, such as ashwagandha.

In a study last year in the journal Botanicals, researchers said that most plant nootropics are not immediately effective after a single dose and must be taken for an extended period before any measurable improvement occurs.

The study said that one of the problems facing research on these natural substances is standardizing the form and dosage in which they are taken.

Side effects are rare and usually mild, but users should consider their overall health and whether nootropics could affect any other medications before taking them.

Probiotics and prebiotics

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria in a person’s gut or other parts of the body.

It is found naturally in fermented foods such as yogurt, kefir, cheese, kombucha, and sauerkraut. Prebiotics are food for bacteria and other organisms that live in the intestines.

Prebiotics can be found in whole grains, bananas, greens, onions, garlic, soybeans, and artichokes.

In theory, probiotics work alongside beneficial microbes in the human body to fight harmful bacteria, fungi, viruses and parasites, the Cleveland Clinic says.

Researchers know that an unhealthy microbiome can contribute to chronic diseases such as irritable bowel syndrome.

It may also affect mood, pain tolerance, and fatigue.

The Cleveland Clinic and Mayo Clinic say there is a lot of active research on the microbiome and the effect of probiotics and prebiotics, but there is not enough evidence to draw strong conclusions about their effectiveness.

Side effects are rare except in people with weakened immune systems, whose bodies may not be able to fight off probiotics that inadvertently contain harmful microbes.

CBD

CBD, or cannabidiol, is an active ingredient in cannabis. Although it is one of hundreds of ingredients found in marijuana, CBD does not cause a high by itself.

CBD has been used to treat epilepsy and may also help relieve anxiety, insomnia, chronic pain, and addiction.

Side effects can include nausea, fatigue, and irritability.

In an April article, Harvard Medical School said CBD appears to be a useful, relatively non-toxic option for managing anxiety and other problems.

But she said more research is needed to determine effective doses.