From the Research
Bacopa monnieri is a beneficial herbal supplement that may improve cognitive performance, particularly attention and verbal fluency, as evidenced by a recent triple-blinded, randomized, placebo-controlled trial 1.
Key Findings
- The study found that Bacopa monnieri extract improved cognitive performance overall score and some of its parameters, but had no effect on sleep quality 1.
- The recommended dosage is typically 160-300mg daily of a standardized extract, taken with a meal to improve absorption.
- Common side effects include digestive upset, dry mouth, and fatigue, which are generally mild.
Mechanism of Action
- Bacopa monnieri works by enhancing neural communication through increased dendritic growth in brain cells and by providing neuroprotective antioxidant effects.
- It also appears to modulate key neurotransmitters like acetylcholine, serotonin, and dopamine.
Safety and Precautions
- While generally safe, pregnant women, those on medication, and people with thyroid disorders should consult a healthcare provider before use.
- For best results, choose a high-quality supplement from a reputable manufacturer that specifies bacosides content.
Clinical Evidence
- A systematic review of randomized controlled trials found that Bacopa monnieri has the potential to improve cognition, particularly speed of attention, but the overall quality of evidence was very low due to high risk of bias and impreciseness 2.
- A meta-analysis of randomized controlled trials found that Bacopa monnieri improved cognition, particularly speed of attention, but only a large well-designed trial against an existing medication will provide definitive data on its efficacy on healthy or dementia patients 3.