Focusing on galanga!
Alpinia galanga (galangal) is widely grown in Asia, traditionally the galangal rhizome (root) is used as a nervine tonic and stimulant.
Recent studies and research have clinically trialled and shown that 300–600 mg a day increase mental alertness, attention span and cognition.
For example, in a recent clinical study 69 healthy adults aged 18–60 years with moderate caffeine intake (more about caffeine later) were given 300mg of galangal extract twice a day for 12 weeks.
The outcome demonstrated psychostimulant efficacy and benefits to mental acuity and alertness (increased by more than 100%), with no safety or cardiovascular concerns with long-term use. There was an acute and consistent improvement in alertness that did not decline throughout the 90-day trial. Even after six days of abstinence, there was no abrupt decrease in alertness.
In another study examining the effect of galangal on sustained attention and mental alertness, 59 participants were given 300mg of galangal at one, three and five hours. The galangal extract resulted in faster and more focused processing of relevant information with an improvement in the brain’s ability to concentrate for longer periods of time, rendering it efficient during demanding tasks.
When taken with caffeine, galangal impeded the caffeine crash and relieved caffeine-withdrawal while improving sustained attention at three hours.
Mechanisms of action
Dopamine is a neurotransmitter that sends signals from the central nervous system to help us stay attentive and focused. Galangal blocks dopamine reuptake, thereby increasing dopamine levels, to enhance mental performance, clarity and alertness. It also inhibits adenosine receptors to produce attention-enhancing effects.
These actions are similar to, but more efficient than, those of caffeine but without the negative impacts on the cardiovascular and nervous systems, and without inducing the caffeine crash like symptoms. It can be used in conjunction with or as an alternative to, caffeine.
A small note on caffeine
Although caffeine will usually act as a stimulant and may decrease mental fatigue, regular intake produces tolerance and so no further improvements in performance or mood. High doses of caffeine may be associated with loss of reaction time and increased error rate over time. Some more physical adverse effects include insomnia, palpitations, jitters, headaches, light headedness, gastrointestinal upset and chest pain.
