Blackmores Institute

With the global population ageing rapidly, the burden of cognitive decline is increasing at an unprecedented rate.1 Dementia now affects more than 57 million people worldwide, with nearly 10 million new cases diagnosed each year.2While the risk of cognitive impairment increases exponentially every five years after the age of 65,3 brain health is shaped by more than just age. Genetics, education, environment, stress, social connectedness,4 sleep quality,5 and overall health all play critical roles in maintaining cognitive function throughout adulthood.<h3>
Traditional wisdom meets modern research</h3>In response, interest in natural approaches to support brain health has surged. Among these is Bacopa monnieri, a creeping perennial herb traditionally valued for its nootropic and calming properties.6Known as brahmi in Ayurvedic medicine, bacopa is classified as a ’medhya rasayana’, a restorative herb believed to enhance memory, intellect, and longevity.6 Emerging research increasingly supports many of these traditional applications, with evidence supporting its therapeutic potential for anxiety, depression, cognitive function, and neuroprotection.7<h3>
The calming nootropic</h3>Nootropics are substances that protect the brain, enhance mental performance, and support long-term cognitive health,8 influencing key areas such as attention, memory, creativity, and motivation.9Bacopa exerts these benefits alongside calming, anxiolytic effects, a combination that has attracted growing clinical interest. Its therapeutic activity is largely attributed to its primary bioactive compounds, known as bacosides, which cross the blood-brain barrier via lipid diffusion,10 a vital mechanism underpinning its cognitive and neuroprotective effects.<h3>
The role of bacopa in supporting cognitive health</h3>Bacopa influences major neurological pathways involved in cognition.7 It has been shown to:Increase: <ul><li>Serotonin and dopamine activity: supporting learning, memory, and mood regulation.11,12</li><li>Acetylcholine levels: enhancing attention and memory.12</li><li>Gamma-aminobutyric acid (GABA) activity: promoting calm, reducing anxiety, and supporting cognition.6</li><li>Cyclic AMP response element-binding protein (CREB) activation: associated with memory formation.13</li><li>Cerebral blood flow: improving oxygen and nutrient delivery to the brain.6</li></ul>Decrease:<ul><li>Oxidative stress12 and modulate the hypothalamic-pituitary-adrenal (HPA) axis11: protecting the brain from the adverse effects of chronic stress.</li><li>Amyloid protein accumulation: a factor implicated in neurodegenerative diseases.10,12</li></ul>Additionally, bacopa’s neuroprotective properties help alleviate neuroinflammation and oxidative stress, further supporting healthy cognitive ageing (see Figure 1).7
<img src="https://images.contentstack.io/v3/assets/blt948bd74310fc0ad0/blt27b859ea40c8fbb5/69f2970861d51a214bdbf27f/bibacopafigure1schematicrepresentationofthemajorneuroprotectivemechanismsofbacopamonnieri7.jpg" alt="bibacopafigure1schematicrepresentationofthemajorneuroprotectivemechanismsofbacopamonnieri7.jpg" class="embedded-asset" />Figure 1. Schematic representation of the major neuroprotective mechanisms of Bacopa monnieri.7<h3></h3><h3>Clinical application and safety</h3>Bacopa is generally well tolerated, with mild gastrointestinal symptoms being the most reported side effects, including increased stool frequency, nausea, abdominal cramps, and diarrhoea.6Prescribing tips:14<ul><li>Take with food to minimise gastrointestinal side effects.</li><li>Co-administer with a fat-containing meal to enhance absorption of the fat-soluble bacosides.</li></ul><h3>
Research highlight</h3>A recent 2024 triple-blinded, randomised, placebo-controlled clinical trial investigated the effects of bacopa supplementation on cognitive performance in individuals with mild cognitive impairment. Administration of 160 mg of Bacopa monnieri twice daily for two months improved some aspects of cognitive function, with the study stating that bacopa can improve language and attention decline in the early stages of dementia.15Clinical studies have shown bacopa to be safe and effective across a range of cognitive and mood-related applications. <a href="/resources/tools/bacopa-technical-explainer" target="_self" style="">For a full prescribing guide, view our technical explainer.</a> <h3>
Conclusion</h3>Bacopa offers a clinically supported, well-tolerated option for enhancing cognitive performance, promoting emotional wellbeing, and supporting nervous system health. Its calming nootropic properties and neuroprotective effects make it a valuable addition to support cognitive health across the adult lifespan. <h3> References </h3><ol><li>He Z, Dieciuc M, Carr D, Chakraborty S, Singh A, Fowe IE, et al. New opportunities for the early detection and treatment of cognitive decline: adherence challenges and the promise of smart and person-centered technologies. BMC Digital Health. 2023 Feb 14;1(1).</li><li>World Health Organisation. Dementia. World Health Organization. 2025. Available from: https://www.who.int/news-room/fact-sheets/detail/dementia</li><li>Valotto Neto LJ, Reverete de Araujo M, Moretti Junior RC, Mendes Machado N, Joshi RK, dos Santos Buglio D, et al. Investigating the Neuroprotective and Cognitive-Enhancing Effects of Bacopa monnieri: A Systematic Review Focused on Inflammation, Oxidative Stress, Mitochondrial Dysfunction, and Apoptosis. Antioxidants. 2024 Apr 1;13(4):393.</li><li>Hsu HC, Bai CH. Individual and environmental factors associated with cognitive function in older people: a longitudinal multilevel analysis. BMC Geriatrics. 2022 Mar 23;22(1).</li><li>Khan M, Al-Jahdali H. The Consequences of Sleep Deprivation on Cognitive Performance. King Abdullah International Medical Research Center. 2023 Apr 28;28(2):91–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10155483/</li><li>Walker EA, Pellegrini MV. Bacopa Monnieri. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589635/</li><li>Gościniak A, Stasiłowicz-Krzemień A, Szeląg M, Pawlak J, Skiera I, Kwiatkowska H, et al. Bacopa monnieri: Preclinical and Clinical Evidence of Neuroactive Effects, Safety of Use and the Search for Improved Bioavailability. Nutrients. 2025 Jun 5 [cited 2025 Jun 12];17(11):1939–9. Available from: https://www.mdpi.com/2072-6643/17/11/1939</li><li>Malík M, Tlustoš P. Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers. Plants. 2023 Mar 18;12(6):1364.</li><li>Suliman NA, Mat Taib CN, Mohd Moklas MA, Adenan MI, Hidayat Baharuldin MT, Basir R. Establishing Natural Nootropics: Recent Molecular Enhancement Influenced by Natural Nootropic. Evidence-Based Complementary and Alternative Medicine. 2016;2016:1–12. Available from: https://www.hindawi.com/journals/ecam/2016/4391375/</li><li>Abdul Manap AS, Vijayabalan S, Madhavan P, Chia YY, Arya A, Wong EH, et al. Bacopa monnieri, a Neuroprotective Lead in Alzheimer Disease: A Review on Its Properties, Mechanisms of Action, and Preclinical and Clinical Studies. Drug Target Insights. 2019 Jan;13:117739281986641.</li><li>Lopresti AL, Smith SJ, Ali S, Metse AP, Kalns J, Drummond PD. Effects of a Bacopa monnieri extract (Bacognize®) on stress, fatigue, quality of life and sleep in adults with self-reported poor sleep: A randomised, double-blind, placebo-controlled study. Journal of Functional Foods. 2021 Oct;85:104671.</li><li>Sukumaran NP, Amalraj A, Gopi S. Neuropharmacological and cognitive effects of Bacopa monnieri (L.) Wettst – A review on its mechanistic aspects. Complementary Therapies in Medicine. 2019 Jun;44:68–82.</li><li>Keegan AP, Stough C, Paris D, Luis CA, Abdullah L, Ghania Ait-ghezala, et al. Bacopa monnieri supplementation has no effect on serum brain-derived neurotrophic factor levels but beneficially modulates nuclear factor kappa B and cyclic AMP response element-binding protein levels in healthy elderly subjects. Journal of Clinical and Translational Research. 2023 Jan 17;9(1):50. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10075090/</li><li>Brunemeier SA. Evolution of phytonotropes: emphasis on bacopa Monnieri. Psychiatry Neurology and Medical Psychology. 2022 Dec 29;(20):25–30.</li><li>Delfan M, Kordestani-Moghaddam P, Gholami M, Kazemi K, Mohammadi R. Evaluating the effects of Bacopa monnieri on cognitive performance and sleep quality of patients with mild cognitive impairment: A triple-blinded, randomized, placebo-controlled trial. EXPLORE. 2024 Mar 3; Available from: https://www.sciencedirect.com/science/article/pii/S1550830724000533</li></ol>

<h3>Key highlights:
</h3><ul><li>Bacopa monnieri is a nootropic shown to enhance learning, memory, attention, and promote calmness.</li><li>Standardisation to 40–55% bacosides is important for consistent therapeutic benefit.</li><li>Evidence shows standardised bacopa extracts can rapidly improve cognition in demanding or stressful situations, as well as support longer-term cognitive health.</li><li>Bacopa is generally well tolerated with mild gastrointestinal effects if taken without food; best taken with meals.</li></ul>Read on to explore the research evidence and clinical prescribing considerations for this traditional herb with contemporary applications in cognitive and nervous system support.

Key highlights:

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