Nootropics For Runners

This article is about nootropics for runners. Because if you’re a regular runner, you’ve no doubt got into a pre-run routine. And part of that routine will be fueling your body before you set off.

Every runner knows that maintaining energy and blood sugar levels is key to getting the most from your run.

So, whether you’re a trail or treadmill runner, fueling your body and warming up your muscles are essential steps to enhancing physical performance and preventing injuries.

But what about mental performance?

Running is an endurance sport. The fact is, we need cold hard stamina to keep going. It’s more than just energy for our body, it’s mental clarity for our minds.

This is where nootropics for runners can help. These cognitive enhancers play a huge part in mental and physical performance. Those already in the know are incorporating nootropics into their pre-run and recovery routine.

Because nootropic supplements fuel our mental energy to keep us going. And they also offer neuroprotective properties that safeguard against mental fatigue. Long after we’ve crossed the finish line.

In this article we’ll look at some of the best natural nootropics to support optimal running performance. From enhancing energy levels, to improving focus and concentration.

If you’re serious about running, the right nootropic stack can be a game-changer.

Natural Nootropics to Boost Physical Performance

Let’s take a look at the best natural nootropics to boost running performance.

All of these have been selected for their proven impact on endurance, recovery, and overall athletic and cognitive performance.

We’ll look at how each of these nootropics can help runners increase physical stamina, sharpen focus, and help overcome the mental challenges of long-distance running.

Rhodiola Rosea: The Stress Buster

For most people running is a form of stress relief. But in reality, physical exertion from running, particularly long distances or at high intensities, can place significant stress on your body.

Endurance athletes for example are running at competition level, so they’re striving for their personal best. There’s pressure to meet goals.

That, along with the mental fatigue of long-distance running, can all contribute to high cortisol levels and oxidative stress on the body.

Rhodiola Rosea is renowned for its stress-resisting properties.

As an adaptogen, has long been used for managing stress levels. Helping your body adapt and recover from physical, chemical, and environmental stressors.

Rhodiola Rosea also enhances mental performance and focus. Critical for athletes and anyone facing cognitive intensity.

Rhodiola Rosea has neuroprotective properties that is a safeguard against mental burnout. And also plays a crucial role in supporting brain cell growth and maintaining brain health.

Rhodiola Rosea offers neuronal protection, and aids in the regeneration of brain cells during times of stress.

And when it comes to endurance, Rhodiola Rosea increases your body’s resistance to physical and mental fatigue.

So far, I’ve focused on the stress-management side of Rhodiola Rosea. But it also has the following benefits for athletic performance.

Rhodiola Rosea Increases Oxygen Capacity

Studies show Rhodiola Rosea can improve exercise performance by increasing oxygen capacity.[i] The study found that after taking Rhodiola Rosea just once, participants could exercise longer than before.

They lasted 17.2 minutes, compared to only 16.8 minutes when they didn’t use Rhodiola Rosea. Measures of their peak oxygen and carbon dioxide output during exercise also went up.

Suggesting Rhodiola Rosea helped their bodies use oxygen more effectively. And produce energy more efficiently.

Rhodiola Rosea Offers Antiviral Benefits

Ever feel like the moment you stop, you get ill?

It’s the same for runners. And it’s all down to the post exercise period, known as the “open window” period. This is a point when the immune system is temporarily suppressed. This downtime gives a window of opportunity to infections.

One study shows that Rhodiola Rosea may help delay virus replication in marathon runners after intense exercise.[ii] Potentially offering antiviral benefits during recovery.

For endurance athletes, this means Rhodiola Rosea could support immune health by reducing the risk of viral infections post-exercise.

Rhodiola Rosea Reduces Pain and Muscle Damage

Creatine kinase (CK) is a marker of muscle damage. The lower the levels of CK, the lower the muscle damage.

A study was carried out to investigate the effects of Rhodiola Rosea on levels of creatine kinase. The study showed that those who received 200 mg of Rhodiola Rosea extract daily for one week, had significantly lower CK levels compared to those who received a placebo.[iii]

The reduction in CK levels suggests that Rhodiola Rosea may help to preserve muscle integrity and accelerate recovery time. Which could potentially be due to its anti-inflammatory properties.

Panax Ginseng: The Energy Amplifier

Panax Ginseng is an adaptogen and has been used for centuries in traditional Chinese medicine. It’s renowned for its ability to help your body withstand mental and physical stress. So it’s a great nootropic for runners.

Panax Ginseng offers several potential benefits.

Ginseng Reduces Fatigue

One of the key benefits of Panax Ginseng is its ability to reduce fatigue.

A study published in 2021 concluded that Panax Ginseng exerts its anti-fatigue effects through several mechanisms, including antioxidation, anti-inflammatory activity, reducing the accumulation of metabolites, and managing energy metabolism.[iv]

Ginseng’s anti-inflammatory benefits are due to this herb’s ability to regulate proinflammatory cytokines (such as IL-6, TNF-α, IL-1β). And the activation of oxidative stress-related pathways (like Nrf2-ARE and PI3K/Akt signaling pathways).

This is especially beneficial for endurance athletes who need to maintain high levels of performance over extended periods. Ginseng can help by increasing energy production and efficiency. Which helps reduce the overall sense of tiredness during and after exercise.

Ginseng Boosts Cognitive Performance

Panax Ginseng also has nootropic benefits. And may enhance cognitive functions such as memory, behavior, and mood.

In one study, 15 healthy young males without psychiatric or cognitive issues were divided into two groups. One received a daily dose of 4,500 mg of Red Ginseng and the other a placebo for two weeks.

After two weeks, the group taking Red Ginseng showed faster brain responses to tasks, as measured by the Event-Related Potential or ERP Test.[v]

For athletes, this translates to better focus, decision-making, and stress management during competitions or challenging workouts.

Ginseng Supports Immune Function

Regular, intense exercise can temporarily weaken the immune system, making athletes more susceptible to infections.

Panax Ginseng has been shown to enhance immune system function. A study highlighted the immunomodulatory effects of RG-II, a compound found in Panax Ginseng.

The research demonstrated that RG-II could significantly reduce asthmatic reactions by regulating immune response.

It does this by shifting the balance from T(H)2-type cytokines, which are prevalent in allergic reactions and asthma, towards a T(H)1-type response, known for its protective role against such conditions.

This study shows that Panax Ginseng, through components like RG-II, supports immune function by enhancing the body’s resistance to infections.

And by modulating the immune response in a way that could mitigate the pathogenic process of immune-related disorders such as asthma.[vi]

Ginseng Anti-inflammatory Effects

Exercise-induced muscle damage can lead to inflammation and soreness. Panax Ginseng (as Korean Red Ginseng) has been shown to have potent anti-inflammatory properties.

A study conducted in South Korea found that Ginseng significantly reduced the production of pro-inflammatory cytokines TNF-α and IL-8 in human cells. Demonstrating its potential to reduce inflammation.

And Ginseng’s antioxidative effects also support muscle recovery by neutralizing free radicals that contribute to muscle damage.[vii]

This dual action of reducing inflammation and combating oxidative stress may help speed up recovery time. Allowing for more consistent and intensive training.

Beetroot Extract: The Natural Nitrate Source

Beetroot extract is a powerhouse of bioactive compounds, including nitrates, betaine, polyphenols, and antioxidants.

This potent combination means it has been used for centuries to support cardiovascular health and liver detoxification. And to enhance exercise performance.

A recent review of over 80 clinical trials found that consuming Beetroot extract provided performance benefits for athletes.[viii]

Clinical studies have also shown Beetroot extract may enhance cognitive performance as well.[ix]

Beetroot Extract Boosts Blood Flow and Oxygen Efficiency

Enhanced Blood Flow: The conversion of dietary nitrates from Beetroot Extract into nitric oxide improves blood flow, enabling faster oxygen delivery to muscles and the brain during strenuous activities.

This allows athletes to exercise for longer periods. And may also boost performance at the anaerobic threshold (the point at which the body starts to use more oxygen than it can take in) and maximum oxygen consumption (VO2max).

Mitochondrial Efficiency: The presence of betaine and polyphenols in Beetroot Extract supports mitochondrial efficiency, boosting energy production at the cellular level.

This leads to better muscle oxygenation and a lower oxygen cost during endurance activities like running or cycling. Which is key for prolonging physical exertion.

Beetroot Extract Provides a Competitive Advantage

Endurance and Speed: The physiological benefits provided by beetroot can translate into tangible performance enhancements in competitive sports. Research has demonstrated notable improvements in time trials for cyclists and runners, highlighting the extract’s potential to offer athletes a crucial competitive edge.[x]

Beetroot Extract Supports Cognitive Performance

Cognitive Benefits: Beyond its physical benefits, improved oxygenation to your brain by supplementing with Beetroot Extract’s active compounds enhances cognitive function.

This makes Beetroot Extract an excellent nootropic for improving mental clarity, reaction time, and decision-making — essential aspects for athletes in high-stake environments.

Beetroot Extract is now recognized by the Australian Institute of Sport as a Group A supplement. And is recommended for a wide range of sports activities.

For optimal performance, Beetroot Extract dosage containing 350–600 mg of inorganic nitrate is recommended.

Due to the nitrates, betaine, polyphenols, and antioxidants, beetroot offers both traditional health benefits and nootropic benefits.

This unique combination ensures athletes can maintain peak performance longer and recover more quickly. And with the added bonus of a sharper, more focused mind.

CDP-Choline (Citicoline): The Cognitive Enhancer

CDP-Choline stands out as a science-driven choice for athletes aiming to maintain mental acuity, combat mental fatigue, and conquer their performance goals.

CDP-Choline is more than just a supplement. It is a vital nutrient found naturally in your brain. It is key to enhancing cognitive function, brain health, and overall energy levels.

For runners and endurance athletes, maintaining this peak mental performance is as crucial as physical stamina.

CDP-Choline Enhancing Cognitive Function and Brain Health

Boosting Brain Chemicals: CDP-Choline increases levels of Phosphatidylcholine (PC), a key brain chemical required for healthy brain function.[xi]

This enhancement supports cognitive functions such as memory, focus, and the ability to maintain attention over long periods—essential aspects for endurance athletes who need to stay mentally engaged in their training and competitions.

Combating Mental Fatigue: CDP-Choline stimulates your nervous system process to maintain optimal brain function. Helping athletes combat the effects of environmental stress, physical exertion, and excessive stress.[xii] (

By fostering a resilient molecular environment in the brain, CDP-Choline helps athletes maintain cognitive clarity, even under the stress of competition or intense training sessions.

CDP-Choline Supports Energy Levels and Mitochondrial Health

Fueling the Brain’s Energy Centers: Despite its small size, your brain is a major energy consumer.

CDP-Choline has been shown to support the health of mitochondria, the powerhouses of cells, which is pivotal for the production of ATP—your body’s primary energy source.

For endurance athletes, this means not just a boost in physical energy but also sustaining the mental energy needed to push through challenging moments.

CDP-Choline Aiding Visual Function and Neuroprotection

Preserving Visual Function: An often-overlooked aspect of endurance sports is the importance of visual processing. CDP-Choline acts as an antioxidant, protecting neural tissue and supporting healthy visual function.[xiii] Which can be crucial for athletes navigating complex terrains or focusing on subtle cues during a race.

Neuroprotective Benefits: Free radical damage can impair neural tissue, affecting both brain health and cognitive function. CDP-Choline’s antioxidant properties help shield your brain from oxidative stress. Helping to ensure that neural pathways remain intact for optimal mental performance.

CDP-Choline in Clinical Studies

Clinical trials have highlighted CDP-Choline’s effectiveness in enhancing cognitive function, with specific benefits for focus, attention, and psychomotor speed.

One study recruited 60 healthy middle-aged women who supplement with 250 – 500 mg CDP-Choline (Cognizin^®) for 28 days. The study concluded that the women using 250 mg Cognizin^® did significantly better with their ability to produce correct responses on the CPT-II test compared to placebo. The women who used 500 mg of Cognizin^® did even better.[xiv]

Another study had 75 health young men use either 250 mg Cognizin^® or 500 mg Cognizin^® or placebo for 28 days. The young men who used 250 mg Cognizin^® showed improved attention and increase psychomotor speed compared to placebo.

The young men supplementing with 500 mg Cognizin^® showed significantly increased accuracy and improved signal detectability compared to placebo. Key abilities for athletes needing to make rapid decisions and movements.[xv]

CDP-Choline for Endurance Athletes

For runners and endurance athletes, integrating CDP-Choline into their nootropic stack could be a game-changer.

Its ability to enhance cognitive function, maintain energy levels, and support overall brain health makes CDP-Choline an essential nootropic. For anyone looking to optimize physical performance through improved mental endurance.

Coenzyme Q10 (CoQ10): The Cellular Energizer

Coenzyme Q10 (CoQ10) is gaining recognition not just for its heart health benefits but also as a crucial supplement for runners and endurance athletes.

Those who are aiming to enhance their performance, increase their energy levels, and boost recovery.

Let’s take a closer look into why CoQ10 could be a game-changer in your training regimen.

What Makes CoQ10 Essential?

Cellular Energy Boost: At its core, CoQ10 is vital for the generation of adenosine triphosphate (ATP). ATP is the energy currency of each cell in your body.

This means every stride, pedal, or stroke you take is powered by ATP and, by extension, supported by CoQ10. It ensures your body’s energy production system keeps running smoothly, especially during prolonged physical activity.

Heart Health: While its role in supporting heart function is well-documented, CoQ10’s benefits extend to reducing fatigue and regulating blood pressure as well. Making it an all-rounder in promoting athletes’ overall well-being.

The Performance Enhancing Benefits of CoQ10

Increases Peak Power Output: A study in Germany revealed that athletes supplementing with 300 mg of CoQ10 (ubiquinol) daily experienced an 11% increase in power output over six weeks.

This significant enhancement indicates CoQ10’s potential to boost your peak power, helping you sprint faster or navigate that coarse trail run terrain more effectively.[xvi]

Prolongs Exercise Performance & Endurance: Further research showed that CoQ10 supplementation could increase maximum oxygen consumption and time to exhaustion.[xvii]

For endurance athletes, this means being able to run, swim, or cycle longer distances without hitting the wall. And enhance your competitive edge in endurance events.

Mitigates Muscle Damage: Intense training sessions can lead to muscle damage and inflammation, but CoQ10 can help. Studies have demonstrated that CoQ10 helps reduce post-workout inflammation and mitigate muscle damage, which can speed up recovery times. Even in athletes as young as 17 years old.[xviii]

Conclusion

For runners dedicated to pushing their limits, nootropics can give you the edge both physically and mentally. Enhancing everything from cognitive function and mental clarity to energy production and muscle recovery.

If you’re new to nootropics, you may what to try a pre-made nootropic stack which includes several active ingredients. For example, Mind Lab Pro^® incorporates 50 mg Rhodiola Rosea and 250 mg Citicoline along with nine other precisely dosed nootropics.

Mind Lab Pro^® is the world’s best all-in-one nootropic formula for focus, clear thinking, better memory and mood, and long-term brain health.

For a quick, clean, pure energy boost to add to your pre-run routine, I recommend Performance Lab^®‘s Pre Lab Pro^®. This is a pre-workout nootropic drink that contains red beetroot powder and Setria^® Glutathione + L-Citrulline to boost blood flow.

Pre Lab Pro^® also contains effective doses of Caffeine (natural from Coffee Robusta seeds), L-Theanine, L-Tyrosine, Vitamin D₃ (NutriGenesis^®), Vitamin B₂ (NutriGenesis^® Riboflavin), Vitamin B₆ (NutriGenesis^® P-5-P), Vitamin B₉ (NutriGenesis^® Methylfolate), Vitamin B₁₂ (NutriGenesis^® Methylcobalamin), Potassium (NutriGenesis^®), Iron (NutriGenesis^®), and Himalayan Pink Salt It also has a whole host of other nutrients in it to support endurance, muscle power and recovery.

The best CoQ10 supplement on the market is Performance Lab^® Energy. This pre-made nootropic energy stack contains 100 mg MicroActive^® Q10 (CoQ10). Research has shown that one dose of MicroActive^® Q10 outperforms plain CoQ10, absorbing faster and releasing slowly over 24 hours for steady, sustained cell energy support.