Bacopa Monnieri
Also known as: Brahmi, Water hyssop, Bacosides
Bacosides (triterpenoid saponins) are the main active constituents. Human RCTs generally use ~300 mg/day of 50–55% bacoside extract for 8–12 weeks and report modest improvements in memory recall and information processing.
Last reviewed: 2026-10-06 · 0 indexed studies
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Overview
Bacopa monnieri is an Ayurvedic herb standardised for bacosides. It is one of the better-studied herbal nootropics, with several human trials suggesting benefits for memory acquisition and retention after weeks of consistent use.
Mechanism & Function
Mechanism of Action
Proposed mechanisms include antioxidant activity in the hippocampus, modulation of acetylcholine (via cholinesterase inhibition), and effects on synaptic plasticity. The exact active mechanism in humans is not settled.
Physiological Role
No physiological role; an herbal adaptogen/nootropic.
Primary Pathways
Performance / Health Relevance
Relevant to cognitive performance — memory and learning — rather than physical performance. Effects require chronic dosing, not acute use.
Evidence Review
No human clinical studies indexed for this ingredient yet.
No meta-analyses or systematic reviews indexed for this ingredient yet.
Dimensions marked N/A have no indexed evidence of that class. They are shown as unavailable rather than scored.
Practical Use & Dosage
- Minimum Effective Dose
- ~300 mg/day of 50–55% bacoside extract
- Optimal Range
- 300–450 mg/day standardised extract
- Upper / Caution Level
- GI upset more common at higher doses
- Timing
- Daily, with a meal (fat improves saponin absorption); effects build over 8–12 weeks
- Best Format
- Standardised bacoside extract (e.g. 20–55% bacosides)
- Bioavailability
- Bacosides are fat-soluble saponins; take with food containing fat.
- Absorption Considerations
- Chronic dosing required — acute effects are minimal.
Safety & Interactions
Side Effects
- •GI upset (nausea, cramping, loose stools)
- •Fatigue in some users
Contraindications
- Pregnancy (insufficient data)
Drug Interactions
- •Thyroid medication (theoretical)
- •Cholinergic drugs (additive, theoretical)
- •Sedatives (theoretical)
Who Should Avoid
- •Pregnant women
- •People with slow heart rate (bradycardia) — theoretical caution
Monitoring
Take with food to reduce GI effects.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Bacopa Monnieri typically used or indicated?
Bacopa Monnieri is most commonly used for: Memory and learning supplements, Nootropic stacks, Stress-support formulas. No physiological role; an herbal adaptogen/nootropic.
How does Bacopa Monnieri work?
Proposed mechanisms include antioxidant activity in the hippocampus, modulation of acetylcholine (via cholinesterase inhibition), and effects on synaptic plasticity. The exact active mechanism in humans is not settled.
What is the recommended dose of Bacopa Monnieri?
The optimal range is 300–450 mg/day standardised extract. with a minimum effective dose of ~300 mg/day of 50–55% bacoside extract. Best taken: Daily, with a meal (fat improves saponin absorption); effects build over 8–12 weeks. Upper / caution level: GI upset more common at higher doses.
What are the side effects of Bacopa Monnieri?
Reported side effects include: GI upset (nausea, cramping, loose stools); and Fatigue in some users. Monitoring: Take with food to reduce GI effects.
Does Bacopa Monnieri interact with medications?
Known or theoretical interactions: Thyroid medication (theoretical); Cholinergic drugs (additive, theoretical); and Sedatives (theoretical). Always check with a clinician before combining with prescription medication.
Who should avoid Bacopa Monnieri?
Bacopa Monnieri is generally not recommended for: Pregnant women; People with slow heart rate (bradycardia) — theoretical caution; and Pregnancy (insufficient data).
How strong is the evidence for Bacopa Monnieri?
Evidence level: Limited (overall score 45/100), based on 0 indexed studies on SuppIndex.
Research & References (0)
No studies match this filter
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Research Overview
Limited EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/bacopa-monnieri
SuppIndex. (2026). Bacopa Monnieri: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/bacopa-monnieri
Based on 0 indexed studies · Evidence level: Limited.
Goal Ratings
Stack Compatibility
Common in nootropic stacks with caffeine, L-theanine or citicoline.