How Bacopa Monnieri Can Elevate Your Focus and Reduce Anxiety Naturally

Bacopa monnieri, also known as water hyssop, is a potent herb used for more than a thousand years in Ayurvedic medicine, India's traditional medical system. In Sanskrit, its name is Brahmi, which means divine or holy—an impressive name for an herb!

For generations, Ayurvedic practitioners have prescribed it as therapy for cognitive enhancement, easing anxiety, and sharpening mental focus. In Ayurveda, it is also considered a neural tonic, sedative, and reliable memory enhancer. Now, modern-day science reveals that the ancients were on to something.

Key Takeaways

• Bacopa monnieri is an Ayurvedic herb revered for cognition and brain health for thousands of years. It is a natural nootropic that can enhance your brain power regardless of age.
• The cognitive benefits of Bacopa monnieri include memory enhancement, improved verbal learning, working memory, and information processing speed, reduced anxiety, and a better mood. The cognitive benefits are true for high-performing young adults such as medical students and professionals and for people over age 50.
• Bacopa monnieri has a number of strong compounds that make it a potent antioxidant and anti-inflammatory. As such, it triggers neurogenesis, supports the cholinergic system, reduces oxidative stress, and reduces neuroinflammation -- all of which are important for a healthy brain.

What is Bacopa Monnieri?

Bacopa monnieri is an ancient herb used in Ayurvedic medicine. Its leaves contain compounds called saponins, which are natural substances plants produce to fight off microbes and discourage insects from eating parts of the plant. But while these pest-control chemicals discourage voraciously hungry, munching insects, they're great for our health. Saponins in bacopa called dammarane triterpenoid saponins (also called bacosides) have attracted researchers who have hungered to discover how they can sharpen our thinking abilities and yield other benefits.

And that hunger has been rewarded with tests that provide valuable insight into how bacosides can support better brain health, improve cognitive functions, and even defend the brain (and other organs) against some of the oxidative harms caused by diabetes.

In particular, Bacopa monnieri extract has shown great promise for activating neuroprotective mechanisms that produce memory-enhancing properties.

Use in Traditional Ayurvedic Medicine

Bacopa monnieri has been revered in Ayurvedic medicine for its health and brain benefits. It has been used for over 3,000 years to treat various inflammatory conditions.

Traditionally, Bacopa monnieri was used to boost cognitive function and memory, relieve stress and anxiety, and enhance mood -- its neuroprotective effects. Ayurvedic doctors also relied on bacopa to enhance overall vitality and longevity.

These Ayurvedic doctors used all parts of the Bacopa monnieri plant, including the Bacopa monnieri seeds. But today, most Bacopa monnieri extract uses only the stems and leaves.

How Does Bacopa Monnieri Work to Improve Cognitive Function?

The mechanisms by which Bacopa monnieri works to improve thinking are not fully understood. But it's likely a byproduct of certain bioactive components in the plant, including several alkaloids, triterpenoid saponins, and sterols[5]. So far, researchers point to bacopa's main active compounds called bacosides as the ingredients that can help memory most.

Bacopa Monnieri Extract and Nootropics

In testing the use of a Bacopa monnieri extract to help brain function and act as a nootropic -- a substance that gives your memory and intellectual abilities a substantial boost -- researchers often use a Bacopa extract standardized that contains at least 20% bacosides. Bacosides are the primary compounds that provide the herb's neuroprotective influence and juice up its cognitive enhancement super powers.

In one such study, researchers at the Oregon Health & Science University conducted a double blind placebo controlled study with healthy elderly volunteers (over the age of 65) who took a Bacopa monnieri standardized extract that was 50% bacosides.

This research was designed to ask whether monnieri improves memory performance. The answer was a resounding "Yes!"

At the end of the 12-week study period, people taking the Bacopa monnieri extract and people who took a placebo took the same neuropsychological tests and tests of their cognitive performance. The results showed that the Bacopa extract helped improve cognitive function and was linked to a significant improvement in mood among the women in the research. The researchers conclude that bacopa "has positive benefits on multiple measures of cognitive performance."

Bacosides, including bacoside A, bacopasaponin C, and jujubogenin isomer of bacosaponin C, were shown to be the primary active compounds in Bacopa monnieri.

Brain Benefits of Bacopa Monnieri

Improving Cognitive Function

Many studies have demonstrated that Bacopa monnieri can significantly improve cognitive functions. For example, a randomized controlled trial of medical students that involved researchers from the U.S. and India found "statistically significant improvement in tests relating to the cognitive functions with use of Bacopa monnieri."[2]

In this six-week double-blind placebo-controlled investigation, the students taking a Bacopa monnieri extract were given an herbal standardized extract containing 45% bacosides for 45 days. At the end of that time, the researchers reported that those given the herbal supplement possessed better mental focus, were harder to distract from their mental tasks, and had an improved attention span.

In addition, other research has demonstrated that Bacopa monnieri can yield memory-enhancing properties for people suffering mild cognitive impairment (MCI). Among these randomized controlled trials, one in the Middle East found that "it can improve the cognitive performance overall score" when people with MCI take a Bacopa monniera extract for two months.[3]

Enhancing Memory and Attention

When it comes to helping your brain enhance your working memory, lower your risk of a memory impairment, and focus your attention more robustly, Bacopa monnieri has been proving its worthiness by producing significant cognitive effects. A systematic review of studies on Bacopa monnieri by scientists in Italy found that published reports confirm its memory-enhancing properties.[4]

Adding to this herb's reputation, researchers at Swinburne University in Australia spent a good ten years studying Bacopa monnieri. Their quantitative analysis reports that it is an "efficacious cognitive enhancer." And those are strong words from researchers who are always very cautious about their conclusions![5]

Plus, a four-month randomized control trial of 60 middle-aged people in Asia showed that taking Bacopa monnieri could improve memory and "continuity of attention." And tests of Bacopa monnieri in conjunction with an analysis of the brain benefits of ginkgo biloba show that each herb produces effects in the brain that yield a significant neuroprotective effect. In this investigation, the researchers analyzed how ginkgo biloba and Bacopa monnieri affect neural activity in the brain after a week of use.[7]

Boosting Brain Health

As for boosting and protecting brain health, concerns that many of us worry about as we age, Bacopa monnieri or B monnieri can help put some of those worries to bed.

A study in Australia found that it could help folks' brains resist to some degree the stress of trying to multi-task by acting as a nootropic and an adaptogen.[8] Plus, the compounds in Bacopa monnieri are potent antioxidants that can protect neurons from damage from oxidative free radicals. Because the neurons in the brain are constantly at work, when you learn new information, carry out daily tasks, and do any kind of intellectual exercise, they consume plenty of energy. The generation of that energy by mitochondria in neurons also throws off a constant stream of oxidative waste products that have to be neutralized to protect brain tissue from injury. When Bacopa monnieri takes part in making those free radicals harmless, they can smooth the way for overall memory improvement, stronger working memory, and a significant difference in cognitive function.

Along with those benefits, Bacopa monnieri has been shown to produce neuroprotective effects.

Neuroprotective Effects

The anti-inflammatory and antioxidant properties of Bacopa monnieri help smooth the way to its neuroprotective mechanisms.

As researchers in India point out, Bacopa monnieri was used in ancient times as therapy against inflammatory conditions like arthritis. Their research shows it protects against inflammation in the brain and other organs by lowering oxidative stress and inhibiting enzymes that incite inflammatory immune cells to set about damaging neurons and other cells.[9]

Some of the damage that neurons are prone to is caused by lipid peroxidation -- when free radicals poke holes in cell membranes. However, research shows that a standardized Bacopa monnieri extract contains compounds that can fend off those neuron-compromising perforations.[10]

How Does Bacopa Monnieri Work?

Powerful Ingredients: Bacosides A and B

Studies have repeatedly shown bacosides to be particularly potent antioxidants that help prevent the brain degradation that gradually reduces the ability of neurons to function properly and leads to memory loss. One reason is that bacosides can cross the blood brain barrier.[20]

You may recall that the blood brain barrier keeps toxins from entering the brain tissue. Unfortunately, it also keeps potentially helpful nutrients and medications from entering the brain. But not bacosides. A review study shows that bacosides break through the blood brain barrier and enter the brain where they fend off oxidative damage in some pretty impressive ways.

For one, studies show that bacosides are neuroprotective and that they enhance neurotransmitter function and synaptic activity. By the way, a synapse is a small gap at the junction of two neurons -- where information is transmitted from one neuron to the next. Think of it as one cell talking to another, much as you'd talk with a friend over coffee. Some of those transmissions are chemical and some are electric.

Healthy synapses are key to proper brain function, learning and adapting, and especially memory. When working well, this information occurs across complicated networks of 120 billion neurons. As you can see, a lot can go wrong, and much worth protecting!

Bacosides may also regulate stress hormones in the brain by interacting with the cholinergic system and serotonin and dopamine systems.

Supports the Cholinergic System

The cholinergic system is the network of nerve cells in the brain (and body) that use acetylcholine as their neurotransmitter.

Acetylcholine is crucial for memory, attention, and learning. It enhances cognition by supporting neural plasticity and synaptic function. Acetylcholine also regulates muscle function, sleep cycle, and autonomic nervous system (which affects heart rate, digestion, respiration, perspiration, and more).

A properly functioning cholinergic system is critical to cognitive function. An improperly functioning system is linked to memory loss, characterized by a marked reduction in acetylcholine levels. Bacopa monnieri supports the cholinergic system in multiple ways:

• Increasing acetylcholine levels.
• Enhancing enzymes involved in acetylcholine production.
• Providing neuroprotective effects.
• Regulating cholinergic receptors.
• Stopping enzymes involved in acetylcholine breakdown, such as acetylcholinesterase (AChE). This improves acetylcholine availability and enhances acetylcholine signaling.

Again, Bacopa monnieri's ability to prevent cognitive decline and support the cholinergic system likely comes compliments of its antioxidant bacosides.

Provides Antioxidant Effects

Antioxidants are compounds that scavenge and restrain damaging molecules called free radicals. Free radicals are linked to nearly all degenerative diseases, including dementia.

The bacosides in Bacopa monnieri have potent antioxidant effects. When fat molecules and free radicals interact, they undergo a process called lipid peroxidation. That's where free radicals -- primarily reactive oxygen species (ROS) free radicals -- attack lipids (fats) with carbon-carbon double bonds, especially polyunsaturated fatty acids (PUFAs).

This oxidative damage leads to cell membrane damage and impaired cellular function. It's no surprise, then, that this lipid peroxidation is also associated with rapid aging and memory loss.

Researchers say that this scavenging activity eliminates free radicals and helps "detox" the brain. A historic study showed that treating demented rats with Bacopa monnieri reduced free radical damage and reversed signs of memory loss. [24] That's a big deal. Bacopa monnieri shows potent ability as an antioxidant to clear away these damaging free radicals.

Supports Neurogenesis

Most of our brain contains only the neurons that were present at birth. However, one small but critical area continues to grow new neurons throughout our lives. This is the hippocampus, and this amazing brain cell growth happens through a process called neurogenesis.

Neurogenesis is the process whereby new neurons are formed in the brain. This process is crucial for brain development, neuroplasticity, and function throughout life, from early brain development to later learning, memory, mood regulation, and brain repair.

Various factors influence neurogenesis -- including age, physical exercise, a stimulating enrichment environment, diet, stress levels, and sleep regularity. And, of course, nootropics, such as Bacopa monnieri.

Promotes BDNF, "Miracle Grow" for the Brain

The Bacopa monnieri herb may also exert its cognitive-enhancing effects by increasing the production of a critical protein called brain-derived neurotrophic factor (BDNF).

BDNF is a neurotrophin, a family of proteins that stimulates the growth, development, and survival of neurons. They're essential for proper brain function and neural plasticity, the brain's ability to adapt and change throughout life.

BDNF is a crucial neurotrophic factor. It supports the survival of existing neurons and prevents neuron apoptosis (death). BDNF encourages growth and differentiation of new neurons and synapses. This is particularly important in brain areas vital to learning, memory, and higher thinking.

It's only been during the past decade that researchers discovered that new neurons are born in the hippocampus throughout life. Scientists now estimate that you develop about 700 new neurons in each hippocampus (left and right) daily.[25]

BDNF release helps form new connections in your brain. It invites neurons to connect to other neurons or synapses. If you know someone who is the "ultimate" people connector, that's what BDNF does in your brain.

This wiring of new neural networks forms and consolidates memories. Any thought, memory, or new skill you learn comes from new neural networks. With insufficient BDNF, you experience problems with memory, learning, and depression. BDNF has been linked to a positive mental health status and mood regulation, particularly in reducing depression and anxiety. Its calming effects offer a natural way to enhance mood.

Nootropics like Bacopa monnieri can increase BDNF in your brain.

Offers Anti-inflammatory Support

Inflammation is one of the many immune response mechanisms against infection, disease, and tissue injury. It's also a defense mechanism against invading viruses and bacteria. In inflammation, the body releases white blood cells and chemicals into the bloodstream, which reach the infection site and protect it from invaders. However, there can be too much of a good thing -- when inflammation becomes chronic.

Inflammatory responses in the brain are classified as "neuroinflammation." The anti-inflammatory effect of Bacopy monnieri is remarkable. In studies, Bacopa monnieri inhibited pro-inflammatory enzymes such as cyclooxygenases, caspases, and lipoxygenases -- all of which play a role in inflammation and pain.[26,27]

How to Use Bacopa Monnieri

The best way to use Bacopa Monnieri is as a dietary supplement of bacopa monniera extract that's available as a standardized extract... since it's probably not available fresh from the water where you live. But not all bacopa monnieri extracts are the same.  

Look for a full-spectrum bacopa monnieri extract containing all nine natural bioactive components, such as Bacomind. Bacomind is part of Green Valley Naturals' complete nootropic supplement formula called Brain Vitality Plus. 

Dosage

Typical dosages for Bacopa monnieri extract in human studies have been 300 to 450 mg daily. However, dosages can vary widely depending on what product you purchase.

The powdered form can be added to hot water as a soothing tea.

Safety

While Bacopa monnieri is considered safe, it may cause side effects in some people -- particularly digestive upset such as nausea, stomach cramps, and diarrhea.

Bacopa monnieri is not recommended for pregnant or breastfeeding women, as no studies have assessed its safety during pregnancy or lactation.

Before using it, please talk with your healthcare provider, as it may interfere or react with certain medications.

Summary

Bacopa monnieri is an adaptogenic herb used for thousands of years in Ayurvedic medicine. It has many cognitive benefits, including improving memory in all adult age groups, reducing anxiety and mood, and improving working memory and information processing speed. It has demonstrated cognitive benefits in high-functioning young adult groups, such as medical students. Because it is effective across different age groups and mental domains, it is a well-supported herbal nootropic.

Frequently Asked Questions

What is Bacopa monnieri?

Bacopa monnieri is an Ayurvedic herb that has been shown to support better brain function, memory, and attention span. It is sometimes referred to as Bacopa monniera wettst or Brahmi.

What does Bacopa monnieri do for you?

You use Bacopa monnieri's memory-enhancing properties for more intellectual energy and utilize its cognitive enhancement potential to boost your working memory. Some people may find it works better than coffee, tea, or a caffeinated soft drink to help them get through the workday and stay mentally sharp.

How long does it take Bacopa monnieri to work?

Much of the research into Bacopa monnieri has been designed to analyze its effects over weeks or months. There needs to be more research into how it could give your brain a boost after only taking it once. So you're best off taking it for at least a week or so before you can expect any apparent benefits.

Does Bacopa monnieri improve mood?

Human studies of Bacopa monnieri indicate that it can improve mood. A one-month study found that among about 200 people who were having problems with bad moods, it could boost feelings of well-being and curb anxiety.