Bacopa

Effects and Benefits

Core Identification

Common Names:
- Bacopa
- Brahmi
- Water hyssop
- Indian pennywort
- Herb of grace
- Jalanimba

Latin Name: Bacopa monnieri

Category: Herb

Note: Brahmi is sometimes confused with gotu kola (Centella asiatica), which is also called brahmi in some regions. While both herbs support cognitive function, bacopa (Bacopa monnieri) is considered far more effective specifically for memory enhancement.

Uses

Traditional Uses

• Enhancing intellect and memory - Ayurvedic medicine, 3,000+ years
• Nerve tonic and brain rejuvenation - Ayurvedic medicine, first century AD (Charaka Samhita)
• Mental disorders and psychosis - Traditional Ayurvedic use
• Consecrating newborns to "awaken" consciousness - Traditional Indian ritual use
• Lung and respiratory conditions - Traditional Ayurvedic use
• Vascular system support - Traditional Indian and Pakistani medicine
• Blood cleansing and fevers - Traditional Ayurvedic use
• Inflammatory conditions and joint pain - Traditional Ayurvedic use
• Skin conditions and promoting hair, skin, nail growth - Traditional Ayurvedic use
• Epilepsy and convulsions - Traditional Ayurvedic use
• Digestive support - Traditional Ayurvedic use
• Urinary incontinence (with constipation) - Traditional Ayurvedic use
• Voice loss and hoarseness - Traditional Ayurvedic use

Modern Uses

• Memory enhancement | Research quality: Strong
• Key findings: Multiple clinical trials show significant improvement in memory acquisition, retention, and recall. A 12-week trial found 300 mg daily (55% combined bacosides) significantly improved memory, learning, and speed of information processing. Benefits were observed in the latter weeks of the study, indicating long-term use is necessary. Australian researchers reviewing six clinical studies found bacopa extract at 300-450 mg per day (40-55% bacoside content) consistently improved memory, particularly free recall.

• Source citations: Moyad - The Supplement Handbook; Stough C et al., Phytotherapy Research 2008; Journal of Alternative and Complementary Medicine (Australian review)

• Cognitive function and information processing | Research quality: Strong

• Key findings: Bacopa significantly improved the speed of visual information processing in a 12-week double-blind, placebo-controlled Australian trial. The "inspection time" test showed marked improvement (64.5 vs. 75.9 minutes), a measure of early-stage information processing that may act as a rate-limiting factor for cognition. Verbal learning rate and memory consolidation also improved. In children, 1 g/day for 3 months improved intellectual functions including visual motor function, short-term memory, and mental reaction times.

• Source citations: Bone - Clinical Guide to Blending Liquid Herbs; Moyad - The Supplement Handbook

• Anxiety reduction | Research quality: Strong

• Key findings: In an uncontrolled trial, 35 patients with anxiety neurosis treated with the equivalent of 12 g per day of dried bacopa for 1 month showed significant reduction in anxiety, along with improvements in mental performance and memory. An Australian clinical trial found a highly significant (p = 0.001) reduction in anxiety. The anxiolytic effect was comparable to lorazepam (a benzodiazepine) but without motor deficits.

• Source citations: Bone - Clinical Guide to Blending Liquid Herbs; Balch - Prescription for Herbal Healing

• ADHD and attention in children | Research quality: Preliminary to Moderate

• Key findings: Preliminary human studies support use for improving performance and learning in school-aged children with attention deficit hyperactivity disorder (ADHD). Bacopa helps provide calm focus and is useful for restlessness and concentration difficulties.

• Source citations: Groves - Grow Your Own Herbal Remedies; Balch - Prescription for Herbal Healing

• Neuroprotection | Research quality: Moderate

• Key findings: Bacosides appear to be involved in nerve cell repair, production, and signaling. They have antioxidant benefits in different areas of the brain, including the hippocampus, frontal cortex, and striatum. Laboratory studies indicate bacopa improves intellectual function primarily by balancing the chemicals gamma-aminobutyric acid (GABA) and glutamate in the brain, allowing orderly firing of nerve cells involved in verbal memory and symbol recognition. Bacosides A and B increase protein kinase activity and new protein synthesis in brain regions associated with long-term memory.

• Source citations: Moyad - The Supplement Handbook; Balch - Prescription for Herbal Healing

• Stress reduction | Research quality: Moderate

• Key findings: In preliminary clinical trials, bacopa reduced stress better than placebo. It helps reduce the restlessness and distraction that nervousness causes. Improvements in general feeling of well-being, reduced mental fatigue, improved sleep and appetite were noted.

• Source citations: Moyad - The Supplement Handbook; Bone - Clinical Guide to Blending Liquid Herbs

• Depression and mood support | Research quality: Moderate

• Key findings: Bacopa significantly decreased depression and anxiety in older adults without Alzheimer's. The herb induces a sense of calm and peace, helping reduce restlessness. Clinical trials noted improvements in overall well-being and mood alongside cognitive benefits. Its unique ability to improve cognitive function while calming the nervous system makes it useful for those in stressful work or study environments.

• Source citations: Better Nutrition 2018; Balch - Prescription for Herbal Healing; Bone - Clinical Guide to Blending Liquid Herbs

• Alzheimer's disease and dementia support | Research quality: Preliminary

• Key findings: The memory-enhancing properties make bacopa promising for cognitive decline, though most clinical research has been in people without dementia. Preliminary results with memory in older adults are encouraging. Bacopa may be useful for treating conditions involving impaired mental capacity including Alzheimer's disease and Parkinson's disease.

• Source citations: Moyad - The Supplement Handbook; Balch - Prescription for Herbal Healing; Lust - The Natural Remedy Bible

• Brain trauma recovery | Research quality: Traditional/Preliminary

• Key findings: Considered in blends for brain trauma due to its nerve-protective and healing properties.

• Source citations: Groves - Grow Your Own Herbal Remedies

• Epilepsy and seizure support | Research quality: Traditional/Preliminary

• Key findings: An uncontrolled clinical study on 13 patients with epilepsy using a defatted ethanolic extract of bacopa (2-4 mg/kg body weight/day) demonstrated reductions in the frequency of fitting over 2-5 months. The onset of epileptic fits was completely checked in five cases. Mild anticonvulsant activity has been demonstrated in studies.

• Source citations: Bone - Clinical Guide to Blending Liquid Herbs

• Thyroid function support | Research quality: Preliminary

• Key findings: Studies show bacopa increases levels of the thyroid hormone T4 but not T3. May mildly boost thyroid function.

• Source citations: Groves - Grow Your Own Herbal Remedies; Stein - Healing Herbs A to Z

• Irritable bowel syndrome (IBS) | Research quality: Traditional/Preliminary

• Key findings: Protects the gastrointestinal tract lining and decreases smooth muscle spasms, potentially helpful for indigestion, ulcers, and irritable bowel syndrome.
• Source citations: Balch - Prescription for Herbal Healing; Stein - Healing Herbs A to Z

Active Compounds

Primary Active Ingredients:
- Bacosides A and B - The primary compounds responsible for cognitive effects; involved in nerve cell repair, production, and signaling; antioxidant effects in brain regions including hippocampus, frontal cortex, and striatum; increase protein kinase activity and new protein synthesis in memory-associated brain regions
- Alkaloids - Including brahmine, nicotinine, and herpestine; contribute to calming and cognitive effects
- Saponins (Bacopa saponins) - Support nerve function and have adaptogenic properties
- Sterols - Contribute to overall therapeutic activity

Mechanism Notes:
- GABA/Glutamate balance - Improves intellectual function by balancing these neurotransmitters, allowing orderly firing of nerve cells involved in verbal memory and symbol recognition
- Protein synthesis - Increases protein kinase activity and new protein synthesis in brain regions associated with long-term memory
- Antioxidant activity - Protects brain tissue from oxidative stress in hippocampus, frontal cortex, and striatum
- Mild analgesic activity - Demonstrated mild pain-relieving properties

Sources: Moyad - The Supplement Handbook; Balch - Prescription for Herbal Healing; Bone - Clinical Guide to Blending Liquid Herbs

Dosage Information

Standard Dosage:
- Form: Standardized extract capsule/tablet
- Amount: 300 mg per day (standardized to 40-55% bacosides)
- Frequency: Once daily or divided into two doses

Traditional Dosage Forms:
- As dried herb: Up to 12 g per day (equivalent, from clinical trials)
- As liquid extract (1:2): 5-13 mL per day (35-90 mL per week) - from professional herbal practice
- As tincture (1:4): ½–1 teaspoon, 1-5 times per day
- For children: 1 g per day (from clinical study)

Nasya Oil (Nasal Administration):
- Oil infused with bacopa can be massaged into the nasal membranes for enhanced bioavailability and direct nervous system access
- Adult dosage: 3-4 drops per nostril, 2-4 times per day
- Particularly useful for cognitive support and nervous system conditions
- Source: Coffman - Herbal Medic

Therapeutic Dosage:
- Form: Standardized extract (minimum 25% bacoside A, ideally 50% total bacosides)
- Amount: 300-450 mg per day
- Purpose: For significant cognitive enhancement, memory improvement, anxiety reduction
- Duration: Minimum 8-12 weeks for noticeable effects; benefits not seen in studies lasting fewer than 12 weeks

Maximum Safe Dosage:
- Daily maximum: 450 mg of standardized extract per day (used in clinical studies)
- Warning threshold: Higher doses associated with more gastrointestinal side effects

Bioavailability Notes:
- Absorption generally good - No special enhancement needed
- With food recommended - Significantly reduces gastrointestinal side effects (nausea, cramping)
- More bioavailable with fat - Some active constituents require lipid transporters for absorption from the gut; traditionally taken with ghee in Ayurvedic medicine
- Standardized extracts preferred - Look for products standardized to minimum 25% bacoside A or ideally 50% total bacosides (combined A and B)
- Long-term use required - Effects build over time; allow 8-12 weeks minimum for benefits

How to Take It

Timing:
- Best time of day: Can be taken morning or evening; not strongly time-dependent
- For cognitive support: Morning with breakfast, or split morning and evening
- For anxiety/calm focus: Can be taken any time of day as needed
- With food or on empty stomach? With food strongly recommended - significantly reduces the most common side effect (gastrointestinal upset)
- Specific timing notes: This is a slow-acting herb. Do not expect immediate results. Effects typically become noticeable after 4-6 weeks and reach full benefit at 12 weeks. Consistency is more important than timing.

Preparation Tips:
- Capsules or tablets are the most common and convenient form
- Traditionally taken as a powder mixed into milk or ghee (fat enhances absorption)
- The taste is bitter; capsules help avoid this
- Can be combined into formulas with other brain-supportive herbs
- Nasya oil (oil infused with bacopa applied to nasal membranes) offers an alternative route with potentially better bioavailability for nervous system effects

Synergies - What It Works Well With

Complementary Supplements:
1. Ashwagandha - Traditional Ayurvedic pairing; both support cognitive function through different mechanisms; ashwagandha adds stress-adaptation and calming effects | Combine for comprehensive brain and stress support
2. Ginkgo biloba - Both enhance cerebral blood flow and cognitive function; complementary mechanisms | Combine in formulas for memory and mental acuity (Planetary formula Brain Strength combines both)
3. Gotu kola - Fellow "brahmi" herb; both support mental clarity; gotu kola helps "clear" the mind while bacopa enhances memory | Traditional pairing in brain formulas
4. Lion's Mane mushroom - Both support nerve health and cognitive function; complementary mechanisms | Combine for comprehensive neuroprotection
5. Guggul - Traditional Ayurvedic combination | Used together in balanced formulas to enhance mental acuity
6. Phosphatidylserine - Both support memory; complementary mechanisms | Combine for enhanced cognitive support
7. Omega-3 fatty acids (EPA/DHA) - Both support brain health; fatty acids may enhance absorption | Combine for overall brain nutrition

Formula Combinations:

Brain Support Formula (from Lust - The Natural Remedy Bible):
- Ginkgo + Bacopa + Gotu kola + Ashwagandha + Guggul

Calming Nervine Formula (from Coffman - Herbal Medic):
- Bacopa + Skullcap + Wood Betony + Gotu kola
- For depression related to addiction withdrawal, life stress, or PTSD

Adaptogenic Focus Formula (from Coffman - Herbal Medic):
- Bacopa + Japanese Dogwood + Chinese Black Cardamom + Gotu kola + Ginseng + Eleuthero
- For stress and inability to focus or concentrate

Acute Mountain Sickness Formula (from Coffman - Herbal Medic):
- Adaptogenic focus formula + Ginger + Prickly Ash + Algerita leaf
- For distress in response to high altitude ascents

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Strong sedating herbs (Valerian, Kava) - May increase sedative effects | Use caution; reduce doses if combining
2. Other thyroid-stimulating supplements - Bacopa may increase T4 | Monitor if using multiple thyroid-affecting supplements

Drug Interactions:
1. Thyroid medications (Levothyroxine, Synthroid) - Bacopa may increase thyroid hormone levels | May decrease medication effectiveness or require dosage adjustment | Severity: Moderate - monitor thyroid levels
2. Sedatives and CNS depressants - May have additive sedative effects | Increased drowsiness possible | Severity: Mild to Moderate
3. Anticholinergic drugs - Bacopa affects acetylcholine systems | Potential interaction | Severity: Mild - monitor effects
4. Calcium channel blockers - Theoretical interaction based on mechanism | Severity: Mild - use caution

Food Interactions:
- No significant food interactions known
- Taking with food reduces GI side effects

Safety Information

Long-Term Use:
- Safety of prolonged use (6+ months): Generally considered safe based on traditional use over thousands of years and clinical studies up to 12 weeks
- Monitoring recommendations: If taking for thyroid support or alongside thyroid medications, monitor thyroid levels periodically
- Cycle recommendations: Not typically necessary; traditional use was continuous

Key Cautions:
- Gastrointestinal effects: The most common side effect, especially at higher doses, is mild gastrointestinal upset including abdominal cramps, increased stool frequency, and nausea. Taking with food significantly reduces these effects.
- Dry mouth and fatigue: Reported at higher incidence in clinical trials compared to placebo
- Pregnancy and breastfeeding: Sources differ on safety. Bone states "no adverse effects expected" in pregnancy and lactation. However, insufficient modern clinical safety data exists; consult a qualified practitioner before use during pregnancy or breastfeeding.
- Thyroid conditions: May affect thyroid hormone levels; those with thyroid disorders should monitor or consult healthcare provider
- Surgery: Discontinue 2 weeks before surgery due to potential sedative interactions with anesthesia

Professional Safety Assessment (from Bone - Clinical Guide to Blending Liquid Herbs):
- Contraindications: None known
- Warnings and Precautions: None required
- Interactions: None known

Safety Record:
- Long history of safe traditional use in Ayurvedic medicine
- Clinical trials report side effects similar to placebo except for higher GI symptoms
- No serious adverse events reported in clinical literature

Primary Uses At-a-Glance

Primary: Memory enhancement, cognitive function, information processing, anxiety reduction, ADHD and attention support, neuroprotection

Secondary: Stress reduction, depression and mood support, Alzheimer's and dementia support, thyroid function, IBS, epilepsy support

Sources

Local Library:
- Balch, Phyllis - Prescription for Herbal Healing: GABA/glutamate mechanism, protein kinase activity, traditional Ayurvedic background, indications for Alzheimer's, ADD, memory problems, anxiety, IBS
- Bone, Kerry - A Clinical Guide to Blending Liquid Herbs: Professional dosing (liquid extract 1:2), clinical studies on cognition and anxiety, traditional Ayurvedic uses, Australian clinical trial data, epilepsy study, safety profile
- Coffman, Sam - Herbal Medic: Nasya oil preparation, tincture dosing, formula combinations (nervine, adaptogenic, altitude sickness), bioavailability notes
- DK - Herbal Remedies: Mild analgesic action, nerve tonic classification
- Groves, Maria Noel - Grow Your Own Herbal Remedies: Cultivation, Ayurvedic background, ADHD research, thyroid effects, growing conditions
- Lust, John - The Natural Remedy Bible: Differentiation from gotu kola, brain formula combination with ginkgo and ashwagandha, traditional mental health uses
- Moline, Peg - The Doctors Book of Natural Health Remedies: ADHD applications, clinical study references
- Moyad, Mark - The Supplement Handbook: Clinical trial data (300 mg, 55% bacosides), mechanism of action, hippocampus protection, dosage standardization recommendations, GI side effect guidance
- Stein, Diane - Healing Herbs A to Z: Comprehensive indications list, thyroid stimulant effects, sedative interaction warnings, antifungal properties
- White, Linda B. - 500 Time-Tested Home Remedies: Clinical study citations (Stough et al., Downey et al.)
- Bellebuona, Holly - An Herbalist's Guide to Formulary: Memory and cognitive chapter context
- Better Nutrition (2018): Depression and mood improvement data

General Knowledge:
- Core Identification, Description framework, Traditional Uses baseline, Synergies framework, Safety Information baseline
- Cited clinical studies as referenced in local library sources