Bacopa monnieri: properties and effectiveness of a natural ally for memory

Used for thousands of years as a remedy to improve memory and intelligence, Bacopa monnieri is now offered 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 for proper brain function. Let’s explore 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 still sought after today, often integrating or complementing their use with the solutions proposed by modern Western medicine.

Bacopa monnieri is one of these remedies: an herbaceous plant of Asian origin, also known as Brahmi or, in our latitudes, water hyssop. Growing low to the ground, it carpets the soil with lovely flowers ranging from white to violet and with small leaves from which an extract can be obtained that is still used to improve memory, concentration, and cognitive abilities—just as Bacopa has long been used, alone or in combination with other herbs, to enhance memory and learning in Ayurveda and in Unani medicine (the Greco-Arab system rooted in the teachings of Hippocrates, the “father” of our medicine).

Inside these small leaves are more than 100 chemical compounds—ranging from flavonoids and saponins to glycosides, flavones, alkaloids, lipids, cucurbitacins, and many others. Among them stand out molecules with anxiolytic, anti-inflammatory, antioxidant, and neuroprotective properties that justify attempts to use Bacopa as a remedy against depression, dementia, memory loss, and hyperactivity.

The medicinal effectiveness of Bacopa extract has first been evaluated in numerous in vitro and in vivo studies. The results support the idea that this natural remedy could be a valuable ally in the prevention and treatment of neurodegenerative diseases and a friend to healthy brain function at all ages. And clinical studies supporting this idea—further strengthening it—are not lacking.

The mechanisms of action of Bacopa monnieri

Among the many components of Bacopa monnieri, the compounds responsible for its benefits for the mind appear to be bacosides. Technically defined as “saponin glycosides,” bacosides have neuropharmacological and nootropic effects (that is, they enhance cognitive abilities). The most important are bacoside A and bacoside B, and among the two, bacoside A is the most pharmacologically active.

Preclinical studies conducted on animal models suggest that the mechanisms of action of bacosides include increasing antioxidant capacity in various brain regions (hippocampus, frontal cortex, and striatum); this increased antioxidant activity would protect the brain from damage induced by oxidative stress and from the cognitive decline typical of aging.

Furthermore, bacosides also seem to play a key role in protecting neurons affected by Alzheimer’s disease; thanks to these components, Bacopa monnieri would provide an effective shield against cell death and DNA damage and would promote the “healing” of damaged neurons by modulating various cellular processes. Preclinical studies suggest its ability to effectively improve the acquisition of new memories, the ability to retain them, and to recall them. And again from preclinical studies come indications of Bacopa’s ability to suppress the formation of beta-amyloid brain deposits typical of this neurodegenerative disease.

Clinical evidence of the benefits of Bacopa monnieri extract for memory

Regarding evidence in humans, a study involving 46 individuals aged 18 to 60 confirmed the ability of Bacopa monnieri extract to improve verbal learning, information-processing ability, and memory. Participants were asked to take 320 mg of Bacopa extract for 12 weeks, while a control group did not take it; the results add to previous research suggesting that the same extract, taken daily for 90 days, could improve the accuracy of performing more complex cognitive tasks.

Another Bacopa monnieri extract was tested in children between 6 and 14 years old, showing its effectiveness against symptoms of attention deficit–hyperactivity disorder (ADHD) and suggesting its ability to improve cognitive abilities. In this case, the dosage was 160 mg of extract per day for children weighing 20–35 kg and 320 mg per day for those weighing more than 35 kg; the supplement was taken for 16 weeks and the benefits were compared with those of an equivalent placebo.

A third extract was used in a study involving 60 medical students with high cognitive abilities, who took 150 mg of Bacopa twice a day or a placebo for 6 weeks. The use of various neuropsychological tests showed improved cognitive functions and reduced distractibility among the students.

Another study focusing on older adults also found that Bacopa (taken for 3 months at a dosage of 250 mg per day) increased cognitive fitness.

A final extract (BacoMind®) was tested across different age groups, confirming Bacopa’s benefits for brain function. When administered to a group of older adults, it showed potential as a memory enhancer, while among individuals aged 4 to 18, it improved working memory (the ability to retain information while performing a task) and visual and auditory memory.

Finally, Bacopa extract has also been associated with reduced stress and mood swings caused by multitasking.

Is Bacopa monnieri safe?

Today, numerous over-the-counter products and supplements based on Bacopa monnieri are available. Typically, the daily dosage ranges from 300 mg to 600 mg, corresponding to 5–10 grams of 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 occur with the same frequency as in those taking a placebo in clinical studies.

However, it is important to pay attention to the quality of the products purchased. The raw material must not be contaminated with toxins, pesticides, or heavy metals, and production processes must guarantee the safety of the supplement being sold.

Moreover, it is essential to consider possible interactions with other medications or supplements. For this reason, it is always advisable to consult your physician, nutritionist, or pharmacist before starting a supplementation program with a Bacopa-based product.

What to combine with Bacopa monnieri

Finally, Bacopa monnieri is often offered in combination with other active ingredients. When the goal is to promote memory and learning, substances it may be paired with include:

• vitamin C: adds additional antioxidant power capable of protecting cells from free radicals and supports healthy nervous system function;
• zinc: protects cells from oxidative stress and promotes cognitive efficiency;
• B vitamins: in addition to supporting healthy nervous system function, contributing to mental performance and supporting psychological function, they help combat fatigue;
• borage seed oil (Borago officinalis), a plant rich in the Omega-6 gamma-linolenic acid (GLA) and useful for the integrity and functionality of cell membranes;
• the marine Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), important components of cell membranes that fight inflammation and support brain health.

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/