A creeping wetland herb used in Ayurveda for centuries.
Why it’s used: Traditionally used to support memory and learning.
Bacopa monnieri is a small creeping herb with fleshy leaves and white flowers that grows in wetlands and marshes across India, South-East Asia and other warm regions. In India it is known as brahmi, a name linked to Brahman, reflecting its long association with the mind.
It has been used in Ayurveda for centuries, where it is traditionally used to support memory and learning. Its compounds of interest are bacosides, a group of saponins. Researchers have studied standardised bacopa extracts in a number of trials lasting at least 12 weeks, and a meta-analysis found some improvements on certain memory and attention tests, but it has no authorised health claim.
On labels you will see bacopa, Bacopa monnieri herb extract, brahmi or branded extracts, often standardised to a percentage of bacosides. Effects in studies appeared over weeks rather than days, so research has focused on regular daily use. Taking it with food may help reduce stomach upset.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 9 randomised placebo-controlled trials (518 people) using standardised Bacopa extracts for 12 weeks or more. Pooled results showed a shorter Trail B test time and faster choice reaction time.
Systematic review of 6 randomised controlled trials in adults, all lasting 12 weeks, using 300–450 mg extract a day. Bacopa improved performance on 9 of 17 memory free-recall tests, with little evidence in other cognitive areas.
Double-blind placebo-controlled trial in 54 healthy older adults (48 completed) given 300 mg a day of standardised extract for 12 weeks. Delayed word recall and Stroop scores improved versus placebo, and the dose was well tolerated.
Can't see yours? Ask our team, answered within a working day.
Research has focused on regular daily use for at least 12 weeks, with the main measurements taken at that point. It is not a quick-acting herb, and studies looked at gradual changes over weeks rather than any effect after a single dose.
Usually yes. Brahmi is the common Indian name for Bacopa monnieri. Confusingly, gotu kola is sometimes also called brahmi in parts of India, so check the Latin name on the label to be sure which herb you are getting.
The most reported side effects are digestive, such as nausea, stomach cramps and more frequent stools. Taking it with food may help. It may also interact with some medicines, including thyroid medicines, so check with a pharmacist first if you take any.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Neurologist Reviews Bacopa Monnieri and Top Brands
Dr Anna Hristova, MD, board-certified neurologist · Neurogal MD on YouTube
Bacopa Monnieri: Ancient Ayurvedic Supplement for Cognitive Decline
Dr Ford Brewer, MD, MPH, preventive medicine · Dr. Ford Brewer MD MPH on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
Six quick questions match you to the products in our range that fit your goal, with the reasons why.
