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Ayurvedic herb whose bacoside saponins are thought to enhance cholinergic signaling and synaptic transmission, improving memory consolidation with chronic use.
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.
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.