BENEFITS OF BACOPA
✓ Improves memory and cognitive function
✓ Protects the brain
✓ Relieves inflammation
✓ Reduces stress and anxiety
✓ Improves mood
What is bacopa?
Bacopa, whose scientific name is Bacopa monnieri, belongs to the Scrophulariaceae family, which includes more than 3,000 plant species. It is also known as water hyssop or brahmi, a name derived from the Hindu ‘Brahmā’ in reference to the creator god of Hinduism.
Native to India and Southeast Asia, bacopa is a succulent and aquatic plant that favors tropical, humid areas. It is commonly found in ponds, marshes, bogs, mangroves, and brackish waters. It also grows in rice paddies where it is considered a weed.
Bacopa is a perennial plant with a trailing or creeping habit. It measures about 30 cm high and 50 cm in diameter. The plant has thick, rounded green leaves and is adorned with small white flowers from May to October.
In Europe, Bacopa monnieri is offered as a decorative plant for hanging displays, in pots, or at the edge of ponds. Its pretty evergreen leaves and its ability to remain submerged also make it useful in aquariums. But that’s not the only benefit of bacopa…
For nearly 3000 years, the plant has been used in Ayurvedic medicine to relieve various conditions, both physical and mental : back pain, joint pain, epilepsy, stress and anxiety, mood disorders… However, bacopa is best known as a tonic for the nervous system and a memory enhancer. It calms and rebalances the 3 doshas : Vata, Pitta and Kapha.
In Ayurveda, it is one of the plants « medhya rasayanas », such as ashwagandha (Withania somnifera), which enhance cognitive functions
The leaves and stems of bacopa are the parts richest in active compounds. Traditionally, they were pressed to obtain a concentrated plant juice. They could also be dried and then ground into powder. Today, it is offered as a dietary supplement in capsules, powder, or mother tincture.
The various studies on bacopa have revealed numerous properties. The plant is mainly recommended to stimulate memory and cognitive functions, protect the nervous system, reduce stress and anxiety, relieve inflammation and improve mood.
It is part of what are today called nootropics, natural active compounds specialized in mental well-being and cognitive abilities.
Nutritional composition
- Acides aminés
- Vitamine C
- Minéraux et oligo-éléments : calcium, phosphore, fer…
- Saponines triterpéniques : bacosides A et B, bacosaponines
- Flavonoïdes : lutéoline, apigénine, quercétine
- Composés organiques : jujubogénine, cucurbitacines, coumarines
- Alcaloïdes
- Phytostérols : stigmastanol
- Fibres
- Protéines
- Lipides
- Glucides
Benefits of bacopa
👩🏫 Improves memory and cognitive functions
Numerous studies demonstrate the effectiveness of bacopa in improving memory and cognitive abilities such as attention, reasoning, learning and information processing speed.
This action is largely due to the bacosides A and B, the main active substances of bacopa. They act in particular on long-term memory and on the hippocampus, a region of the brain that plays a central role in the memory formation process.
Bacosides also increase acetylcholine levels, a neurotransmitter involved in memory and learning. This plant is currently being studied as a potential agent to improve the symptoms of Alzheimer’s disease.
This study from the School of Biophysical Science and Electrical Engineering of the State of Victoria in Australia, conducted on adults, shows that bacopa improves the speed of visual information processing, learning, and memory.
Another study from the University of Wollongong in Australia, conducted on adults aged 40 to 65, also shows the effects of bacopa on human memory.
🧠 Protects the brain
Bacosides A and B from bacopa also have neuroprotective effects thanks to their free radical scavenging activity. They are thus powerful antioxidant molecules that protect neurons against oxidative damage.
Bacopa appears to be particularly effective in the prefrontal cortex, the seat of various higher cognitive functions (working memory, reasoning…), the hippocampus, and the striatum. This brain region is especially involved in movement, pain management, and also in the regeneration of brain tissue.
Due to its antioxidant action, this plant is useful for fighting oxidative stress, which plays a role in the development of neurodegenerative diseases such as Alzheimers disease or Parkinsons. The vitamin C contained in bacopa also helps limit oxidative stress.
This study from Jawaharlal Nehru University in New Delhi, India, conducted on rats, shows how bacopa protects the hippocampal region from oxidative stress.
This other study from Banaras Hindu University in India, conducted on rats, also shows bacopa’s antioxidant activity across different regions of the brain.
🌵 Relieves inflammation
Bacopa is also a powerful natural anti-inflammatory. Flavonoids, alkaloids, vitamin C and bacosides are all components that contribute to the reduction of inflammation by inhibiting the production of pro-inflammatory cytokines.
These small proteins, the best-known of which are TNF-alpha (Tumor Necrosis Factor alpha) and IL-6 (Interleukin-6), activate the body’s inflammatory response. They are notably involved in joint diseases related to inflammation such as arthritis, osteoarthritis and rheumatoid arthritis. This is why anti-TNF-alpha and anti-IL-6 medications are often standard treatments for rheumatic and chronic inflammatory diseases.
Bacopa also appears to inhibit the activity of certain enzymes involved in the inflammatory process, such as caspase 1 and 3 , which play a role in cytokine activation and are pro-inflammatory.
This study from 2017 at the University of Montana in the United States, conducted directly on cell lines, shows how bacopa inhibits the release of inflammatory cytokines in the brain.
In this other study from the Medical College of Jodhpur (India), conducted on rodents, the anti-inflammatory activity of an ayurvedic preparation based on bacopa (Brahmi Rasayan) was comparable to that of indomethacin (a non-steroidal anti-inflammatory).
🧘🏻♀️ Reduces stress and anxiety
Bacopa is among the adaptogenic plants such as ginseng (Panax ginseng), maca (Lepidium meyenii) or rhodiola (Rhodiola rosea). It is thus capable of improving the body’s resistance to situations of physical, psychological, acute or chronic stress.
At the same time, it exerts a calming and anxiolytic effect that promotes soothing and relaxation. It is therefore well suited for stress, anxiety, depression, overwork and mental fatigue.
It acts notably by reducing cortisol levels, the stress hormone, and by supporting the activity of neurotransmitters such as serotonin, GABA (gamma-aminobutyric acid) and acetylcholine.
This study from the Central Drug Research Institute in Lucknow, India, conducted on rats, shows the adaptogenic effect of bacopa.
This other study from Banaras Hindu University in India, also conducted on rats, confirms bacopa’s anxiolytic activity.
🤩 Improves mood
Bacopa is a very interesting plant for relieving mood disorders : irritability, impulsivity, attention deficit hyperactivity disorder (ADHD)… To do this, it acts notably on the prefrontal cortex, a brain region associated with behavior, expression and the regulation of emotions.
Its components raise levels of serotonin and dopamine, hormones that contribute to mood stability. The plant’s anti-stress and calming effects also help control emotions and support mental well-being.
This study, conducted by Indian researchers on children with ADHD, demonstrates bacopa’s effectiveness in improving their symptoms (attention deficit, learning problems, impulsivity…).
How to consume bacopa?
Bacopa tablets
Bacopa tablets or capsules generally contain leaf powder, the part of the plant richest in bacosides. The stem is sometimes also included in the formulation, although it is poorer in active compounds.
This is a form you can easily find in health food and specialty stores or online. Preferably choose capsules that are 100% natural and/or certified organic, non-GMO, free of excipients and non-irradiated. They should also contain a sufficiently high level of bacosides (minimum 50%) to fully benefit from bacopa’s effects on the body.
Bacopa powder
Bacopa powder is obtained after drying and grinding the plant’s leaves and/or stems. It’s a form of dietary supplement rich in active compounds that mixes easily with water, fruit juice, or any other beverage.
But bacopa has the drawback of having a very bitter taste that won’t necessarily appeal to everyone. It’s possible to mix the powder with applesauce to mask this unpleasant taste.
Bacopa in mother tincture
Bacopa mother tincture is obtained by hydroalcoholic extraction of the whole plant. It can be easily diluted in water or fruit juice.
Although rich in active compounds, this form has the main drawback of containing a high amount of alcohol (around 60%). It is therefore not recommended for pregnant women, children, or people suffering from certain medical conditions.
If you opt for a mother tincture, preferably choose bacopa grown in India according to organic farming principles and with guaranteed traceability.
Bacopa and medicinal plants
To improve physical and mental well-being, bacopa pairs well with ginseng, which promotes balance in the nervous system, and rhodiola, which enhances cognitive function.
The combination bacopa/ginkgo biloba is also useful for boosting memory and reducing anxiety. In Ayurvedic medicine, bacopa is often combined with Centella asiatica, or “Tiger Herb”, a plant that regenerates nerve cells and improves concentration and memory.
At the same time, it is recommended to consume foods rich in magnesium, B vitamins, and omega-3s to enhance the effects of this plant.
Bacopa dosage
⚖️ The recommended dosage varies between 300 and 450 mg of bacopa per day.
⏳The doses should be taken several times (1 to 3 times) and with meals because the plant can have side effects when taken on an empty stomach.
⏳The first results are felt in the long term and generally appear after 3 to 4 weeks. That is why it is recommended to take bacopa in courses of 2 to 4 months, with each course separated by 4 weeks.
💊 In tablet form: up to 2 per day for 300 mg capsules.
🥄 In powder: up to 5 g per day.
🧪 In mother tincture: 25 drops, three times a day.
Contraindications and side effects
Bacopa has certain contraindications and its use is not recommended for the following people:
- Par mesure de précaution, les jeunes enfants, les femmes enceintes ou allaitantes doivent éviter d’en prendre.
- Il peut interagir avec certains médicaments. Ainsi, il est déconseillé aux personnes sous traitement neuroleptique (phénothiazines), antidépresseur (amitriptyline), sédatif ou prenant des médicaments contre les troubles de la thyroïde.
Bacopa has few side effects. However, the following adverse effects may appear (especially when taken on an empty stomach):
- Nausées.
- Maux et crampes d’estomac.
- Diarrhées.
- Sécheresse de la bouche.
- Fatigue.
If you experience side effects, stop taking it and consult a doctor.
History, cultivation, and market of bacopa
A plant known since the 6th century
According to this neuropharmacological review from Pitzer College in California, bacopa was first described around the 6th century AD. Mentions of the plant are found in ancient Ayurvedic texts such as the « Charaka Samhita », considered one of the founding texts of Ayurveda, the « Atharva-Veda » or the « Susrutu Samhita .
In India, the leaves and stems of bacopa are consumed as a decoction or used to make sweet drinks and syrups.
Cultivation at risk
Cultivation of bacopa is very popular in India but also extends to Nepal, China, Sri Lanka, Taiwan and Vietnam. The plant is propagated by sowing or by cuttings. Four to five months later, it is harvested by hand before being sun-dried and ground into powder.
Unfortunately, faced with growing demand and the loss of wetlands, bacopa is now threatened. According to this study from Jawaharlal Nehru Agricultural University in Jabalpur, India, the annual demand for bacopa was already around 1,000 tons in 2000.
To find an alternative and prevent its depletion in its natural habitat, researchers have shown that bacopa can also be cultivated in vitro.
Report prepared by Julia Perez and Charlotte Jean
Sources and scientific studies
Stough C, Lloyd J, Clarke J, Downey LA, Hutchison CW, Rodgers T, Nathan PJ, 2001. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.
Roodenrys S, Booth D, Bulzomi S, Phipps A, Micallef C, Smoker J, 2002. Chronic effects of Brahmi (Bacopa monnieri) on human memory.
Reena Kulkarni, K. J. Girish, and Abhimanyu Kumar, 2012. Nootropic herbs (Medhya Rasayana) in Ayurveda: An update.
AmarJyoti, DeepakSharma, 2004. Neuroprotective role of Bacopa monniera extract against aluminium-induced oxidative stress in the hippocampus of rat brain.
Bhattacharya SK, Bhattacharya A, Kumar A, Ghosal S, 2000. Antioxidant activity of Bacopa monniera in rat frontal cortex, striatum and hippocampus.
Nemetchek MD, Stierle AA, Stierle DB, Lurie DI, 2017. The Ayurvedic plant Bacopa monnieri inhibits inflammatory pathways in the brain.
Rai D, Bhatia G, Palit G, Pal R, Singh S, Singh HK, 2003. Adaptogenic effect of Bacopa monniera (Brahmi).
Bhattacharya SK, Ghosal S, 1998. Anxiolytic activity of a standardized extract of Bacopa monniera: an experimental study.
Dave UP, Dingankar SR, Saxena VS, Joseph JA, Bethapudi B, Agarwal A, Kudiganti V, 2014. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children.
Sebastian Aguiarcorresponding author and Thomas Borowski, 2013. Neuropharmacological Review of the Nootropic Herb Bacopa monnieri.
Niraj Tripathi, Devendra Singh Chouhan, Navinder Saini, and Sharad Tiwari, 2012. Assessment of genetic variations among highly endangered medicinal plant Bacopa monnieri (L.) from Central India using RAPD and ISSR analysis.
P. Pandiyan, T. Selvaraj, 2012. In vitro multiplication of Bacopa monnieri (L.) Pennell from shoot tip and nodal explants.
