Nutrition Guide

As the brain ages, its ability to produce and maintain youthful levels of neurotransmitters declines.[2] There are various reasons for such an insufficiency. For instance, there might be a lack of enzymes involved in the neurotransmitter synthesis. Nevertheless, in many cases, providing the brain with ample raw materials necessary to make neurotransmitters can restore them to more youthful levels and thus help maintain cognitive function at vigorous youthful levels.[citation needed] Furthermore, there are declines in immune and endocrine functioning.[3] Certain nootropics enhance immune and endocrine functioning.

The term “drug” here is used as a legal designation, and does not indicate greater efficacy. With nootropics, the effects, effectiveness, and potency differ from substance to substance and from individual to individual. See the substance descriptions below for more detail.

Some argue that nootropics may theoretically be used for human enhancement, boosting mental function in otherwise normal healthy people. However, there is much controversy over the legitimacy (efficacy) and ethics of such applications. This may contribute to the lack of research on such effects.

The drugs are used to treat people with cognitive learning difficulties, neural degradation (Alzheimer’s disease or Parkinson’s disease), and for cases of oxygen deficit to prevent hypoxia. These drugs have a variety of human enhancement applications as well and are marketed heavily on the World Wide Web. Nevertheless, intense marketing may not correlate with efficacy; while scientific studies support some of the claimed benefits, it is worth noting that many of the claims attributed to most nootropics have not been formally tested.

Nootropics, popularly referred to as “smart drugs”, “smart nutrients”, “cognitive enhancers” and “brain enhancers”, are a class of drugs that improve impaired human cognitive abilities (the functions and capacities of the brain).[1] The term covers a broad range of substances including drugs, nutrients and herbs that have purported cognitive enhancing effects.

The word nootropic was coined in 1964 by the Romanian Dr. Corneliu E. Giurgea, derived from the Greek words noos, or “mind,” and tropein meaning “to bend/turn”. Typically, nootropics are alleged to work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters, enzymes, and hormones), by improving the brain’s oxygen supply, or by stimulating nerve growth. However the efficacy of alleged nootropic substances in most cases has not been conclusively determined. This is complicated by the difficulty of defining and quantifying cognition and intelligence.

At least one preliminary study has found that this vitamin may increase dream vividness or the ability to recall dreams.[9] It is thought that this effect may be due to the role this vitamin plays in the conversion of tryptophan to serotonin.[9]

The intake of vitamin B6, from either diet or supplements, could cut the risk of Parkinson’s disease by half according to a prospective study from the Netherlands. “Stratified analyses showed that this association was restricted to smokers,” wrote the authors.[10]

Nutritional supplementation with high dose vitamin B6 and magnesium is claimed to alleviate the symptoms of autism and is one of the most popular complementary and alternative medicine choices for autism. Three small randomized controlled trials have studied this therapy; the smallest one (with 8 individuals) found improved verbal IQ in the treatment group and the other two (with 10 and 15 individuals, respectively) found no significant difference. The short-term side effects seem to be mild, but there may be significant long-term side effects of peripheral neuropathy.[11] Some studies suggest that the B6-magnesium combination can also help attention deficit disorder , citing improvements in hyperactivity, hyperemotivity/aggressiveness and improved school attention. [12]

It is also suggested that ingestion of vitamin B6 can alleviate some of the many symptoms of an alcoholic hangover and morning sickness from pregnancy. This might be due to B6’s mild diuretic effect.[13]

An overdose of pyridoxine can cause a temporary deadening of certain nerves such as the proprioceptory nerves; causing a feeling of disembodiment common with the loss of proprioception. This condition is reversible when supplementation is stopped.[7]

Because adverse effects have only been documented from vitamin B6 supplements and never from food sources, this article only discusses the safety of the supplemental form of vitamin B6 (pyridoxine). Although vitamin B6 is a water-soluble vitamin and is excreted in the urine, very high doses of pyridoxine over long periods of time may result in painful neurological symptoms known as sensory neuropathy. Symptoms include pain and numbness of the extremities, and in severe cases difficulty walking. Sensory neuropathy typically develops at doses of pyridoxine in excess of 1,000 mg per day. However, there have been a few case reports of individuals who developed sensory neuropathies at doses of less than 500 mg daily over a period of months. None of the studies, in which an objective neurological examination was performed, found evidence of sensory nerve damage at intakes of pyridoxine below 200 mg/day. In order to prevent sensory neuropathy in virtually all individuals, the Food and Nutrition Board of the Institute of Medicine set the tolerable upper intake level (UL) for pyridoxine at 100 mg/day for adults. Because placebo-controlled studies have generally failed to show therapeutic benefits of high doses of pyridoxine, there is little reason to exceed the UL of 100 mg/day. Studies have shown, however, that in the case of individuals diagnosed with autism, high doses of vitamin B6 given with magnesium may be beneficial.[8]

The products of vitamin B6 metabolism are excreted in the urine; the major product of which is 4-pyridoxic acid. It has been estimated that 40-60% of ingested vitamin B6 is oxidized to 4-pyridoxic acid. Several studies have shown that 4-pyridoxic acid is undetectable in the urine of vitamin B6 deficient subjects, making it a useful clinical marker to assess the vitamin B6 status of an individual.[2] Other products of vitamin B6metabolism that are excreted in the urine when high doses of the vitamin have been given include pyridoxal, pyridoxamine, and pyridoxine and their phosphates.

Vitamin B6 is absorbed in the jejunum and ileum via passive diffusion. With the capacity for absorption being so great, animals are able to absorb quantities much greater than what is needed for physiological demands. The absorption of pyridoxal phosphate and pyridoxamine phosphate involves their phosphorylation catalyzed by a membrane-bound alkaline phosphatase. Those products and non-phosphorylated vitamers in the digestive tract are absorbed by diffusion, which is driven by trapping of the vitamin as 5′-phosphates through the action of phosphorylation (by a pyridoxal kinase) in the jejunal mucosa. The trapped pyridoxine and pyridoxamine are oxidized to pyridoxal phosphate in the tissue.[2]

Vitamin B6 is widely distributed in foods in both its free and bound forms. Good sources include meats, whole grain products, vegetables, and nuts. Cooking, storage and processing losses of vitamin B6 vary and in some foods may be more than 50%,[4] depending on the form of vitamin present in the food. Plant foods lose the least during processing as they contain mostly pyridoxine which is far more stable than the pyridoxal or pyridoxamine found in animal foods. For example, milk can lose 30-70% of its vitamin B6 content when dried.[2]