Bacopa monnieri: properties and effectiveness of the natural memory ally
Used for thousands of years as a remedy to improve memory and intelligence, Bacopa monnieri is now proposed as an extract to be taken within dietary supplements. Its properties translate into benefits now highlighted by clinical studies that justify its reputation as a natural ally of good brain functioning. Let's find out when it can be useful and how to take it.
Medicines from ancient traditions-from Chinese to Ayurvedic-are rich sources of natural remedies whose health-promoting properties are also being sought nowadays, often supplementing or flanking their use with that of solutions offered by modern Western medicine.
Bacopa monnieri is one such remedy: a herbaceous plant of Asian origin, also known as Brahmi or, in our latitudes, water hyssop, it creeps and carpets the soils on which it grows with pretty flowers varying in color from white to violet and small leaves from which an extract can be obtained that is still used to improve memory, concentration and cognitive abilities-just as Bacopa has been used for a very long time, alone or in combination with other herbs, to enhance memory and learning in Ayurveda and Unani medicine (that of Greco-Arabic origin that has its roots in none other than the teachings of Hippocrates, the "father" of our medicine).
Indeed, within these leaflets are more than 100 chemical compounds-from flavonoids to saponins, via glycosides, flavones, alkaloids, lipids, cucurbitacins and many others-among which stand out molecules with anxiolytic, anti-inflammatory, antioxidant and neuroprotective properties that justify attempts to use Bacopa as a remedy for depression, dementia, memory loss and hyperactivity.
The medicinal efficacy of Bacopa extract was first evaluated in numerous in vitro and in vivo studies. The results of these experiments support the thesis that this natural remedy is a valuable ally in the prevention and treatment of neurodegenerative diseases and a friend of good brain function at all ages. And there is no shortage of clinical studies that support this thesis, reinforcing it.
The mechanisms of action of Bacopa monnieri
Among the many components of Bacopa monnieri, those responsible for its benefits to the mind appear to be the bacosides. Technically defined as "saponin glycosides," the bacosides have neuropharmacological and nootropic (i.e., cognitive enhancement) effects; the most important are bacoside A and bacoside B, and, of the two, bacoside A is the most pharmacologically active.
Preclinical studies, conducted in an animal model, suggest that the mechanisms of action of bacosides include increased antioxidant potency in several brain regions (hippocampus, frontal cortex, and striatum); this increased antioxidant activity would protect the brain from oxidative stress-induced damage and cognitive decline typical of aging.
In addition, bacosides also appear to play a key role in protecting neurons affected by Alzheimer's disease; due to these components, Bacopa monnieri would provide an effective shield against cell death and from DNA damage and promote the "healing" of damaged neurons by modulating various phenomena at the cellular level. Preclinical studies suggest its ability to effectively improve the acquisition of new memories, the ability to retain them and the ability to recall them. And also from preclinical studies come clues to Bacopa's ability to suppress the formation of brain deposits of beta-amyloid protein typical of this neurodegenerative disorder.
Clinical evidence of the benefits of Bacopa monnieri extract for memory
As for evidence of efficacy in humans, however, a study involving 46 people between the ages of 18 and 60 confirmed the ability of Bacopa monnieri extract to improve verbal learning, information processing ability, and memory. Some of the participants were asked to take 320 mg of a Bacopa extract for 12 weeks, while a control group did not take it; the findings add to those of previous research that the same extract, taken daily for 90 days, could improve the accuracy with which more complex cognitive tasks are performed.
Another Bacopa monnieri extract was tested on the 6- to 14-year-old age group, showing its efficacy against symptoms of attention-deficit-hyperactivity disorder (theADHD) and suggesting its ability to improve cognitive abilities. In this case, the dosage taken was 160 mg of extract per day for boys weighing between 20 and 35 kg and 320 mg per day for boys weighing more than 35 kg; the supplement was taken for 16 weeks, and the benefits of supplementation were compared with those of taking an equal amount of placebo.
A third extract was used in a study involving 60 medical students with high cognitive abilities who took 150 mg of Bacopa or a placebo twice daily for 6 weeks. The use of several neuropsychological tests revealed improvement in cognitive function and a reduction in the students' tendency to become distracted.
And a study that focused on the elderly also found the ability of Bacopa (taken, in this case, for 3 months at a dosage of 250 mg per day) to increase cognitive fitness.
A final extract(BacoMind®) was tested in different age groups confirming the benefits of Bacopa for brain functioning. When given to a group of elderly people, it showed its potential as a memory promoter, while taken between ages 4 and 18, it improved working memory (that of retaining information while performing a task) and visual and auditory memorization skills.
Finally, Bacopa extract has also been associated with reducing stress and mood swings caused by multitasking.
Is Bacopa monnieri safe?
Today there are many over-the-counter products and supplements available with Bacopa monnieri. Typically, the daily dosage is between 300 mg and 600 mg, corresponding to 5-10 grams of the dried plant.
Intake is generally considered safe. Any side effects (such as abdominal pain, nausea, diarrhea, flatulence, dry mouth, headache, dizziness, insomnia, and skin rashes) are not dangerous, last a short time, and have the same incidence as found among those in the studies conducted who took a placebo.
However, it remains important to pay attention to the quality of the products purchased. The source material must not be contaminated with toxins, pesticides, or heavy metals, and the manufacturing processes must ensure the safety of the supplement that will be put into Promo
In addition, it is critical to evaluate possible interactions with other medications or supplements being taken. Therefore, it is always a good idea to consult with your doctor, nutritionist or pharmacist before starting a supplementation program with a Bacopa product.
What to pair Bacopa monnieri with?
Finally, Bacopa monnieri is often proposed in combination with other active ingredients. When the goal is to promote memory and learning, substances to which it can be combined include:
- Vitamin C: adds additional antioxidant power that can protect cells from free radicals and supports the proper functioning of the nervous system;
- Zinc: protects cells from oxidative stress and promotes cognitive efficiency;
- B vitamins: in addition to supporting the proper functioning of the nervous system, contributing to mental performance, and supporting psychological function, they offer help against fatigue;
- borage (Borago officinalis) seed oil, a plant rich in Omega 6 gamma-linolenic acid(GLA) and useful for the integrity and function of cell membranes;
- marine-derived omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), important components of cell membranes that fight inflammation and support brain health.
Bibliographic references:
Fatima U, Roy S, Ahmad S, Ali S, Elkady WM, Khan I, Alsaffar RM, Adnan M, Islam A, Hassan MI. Pharmacological attributes of Bacopa monnieri extract: Current updates and clinical manifestation. Front Nutr. 2022 Aug 18;9:972379. doi: 10.3389/fnut.2022.972379
Walker EA, Pellegrini MV. Bacopa monnieri. [Updated 2023 Mar 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589635/
