Bacopa monnieri
What it is
Ayurvedic herb whose bacoside saponins are thought to enhance cholinergic signaling and synaptic transmission, improving memory consolidation with chronic use.
What the evidence says
Moderate evidence for chronic use. A 2014 Journal of Ethnopharmacology meta-analysis of 9 RCTs (437 analyzed subjects, dosing >=12 weeks) found Bacopa shortened Trail-Making B time and reduced choice reaction time, indicating improved speed of attention. Effects on memory were less consistent, trials were small and heterogeneous, and authors stressed the need for larger head-to-head studies. Notably, benefits build over weeks, not acutely. GI upset is the common side effect.
300-450 mg/day of a standardized extract (about 55% bacosides), taken for at least 8-12 weeks.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (1)
- Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract — Journal of Ethnopharmacology (PMID: 24252493) (2014)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.