With so many wonder ingredients vying for your attention on TikTok, it’s natural to feel skeptical when a new wellness superfood surfaces on your FYP (that’s ‘For You Page’, FYI).

But when it comes to Bacopa monnieri, a creeping perennial plant hailing from India, emerging studies suggest this may not be just another flash in the pan trend. Long used in Ayurvedic medicine, this herb is drawing increasing interest from researchers for its potential to support cognitive health and overall wellbeing.

What is Bacopa monnieri?

Bacopa monnieri, also known as ‘Water Hyssop’ and ‘Brahmi’, is a shrubby green plant that grows in damp soils in wetland areas throughout the Indian subcontinent and parts of Southeast Asia, as well as warm, tropical parts of the world such as Australia, the Caribbean, South America and Hawaii.

In the right conditions, Bacopa blooms distinctive white flowers that emit a sweet and pleasant fragrance, but it’s the aerial part of the plant (leaves, stems and all) that are cultivated for the so-called medicinal properties.

In Ayurveda, an ancient Indian system of medicine that dates back over 5,000 years, Bacopa has long been used for a variety of healing purposes. In fact, its Ayurvedic name, ‘Brahmi’, is derived from ‘Brahma’, the name for the Hindu god of creation, hinting at its perceived ability to improve intellect and creativity.

When it comes to the core principles of Ayurveda, everything in this healing system is about balance, and Bacopa is considered particularly special as its believed to be tridoshic, meaning it helps balance all three doshas: vata, pitta, and kapha – the energies thought to shape the physical and mental characteristics of every living being.

What are the benefits of Bacopa monnieri?

Ayurvedic medicine describes Bacopa as a ‘medhya rasayana,’ a class of herbs believed to improve mental health, memory and intellect, while also promoting rejuvenation and longevity. Here are three are of it’s reported benefits and what science says about them:

It may reduce your risk of neurodegenerative conditions

With stats suggesting that the number of people with dementia could double every 20 years, reaching 78 million in 2030, many of us are keen to adopt habits that could protect against cognitive decline.

As well as diet and exercise, Bacopa monnieri may be a useful supplement for protecting against age-related dementia, as it’s thought to contain powerful antioxidants – compounds that protect our cells from the damage caused by free radicals.

While more studies on humans are needed, one study on rats showed that treating vermin with dementia with Bacopa monnieri reduced free radical damage and reversed signs of memory impairment. In another small study involving 81 healthy adults aged 55 and older, researchers found that taking Bacopa for 12 weeks significantly improved memory and recall.

It may improve focus

Routinely find yourself struggling to knuckle down to work deadlines? You might want to consider adding Bacopa monnieri to your deskside supplement stash, as it’s shown some promising effects as a natural brain booster.

In a small 2014 study with just 17 people, a single dose of Bacopa led to noticeable improvements in cognitive tasks like mental math, visual tracking and attention tests. People also felt better mood-wise and had lower levels of the stress hormone cortisol running through their body.

A larger meta-analysis backed up this theory by looking at nine clinical trials with 437 people. It found that Bacopa improved attention speed, overall cognitive performance and reduced reaction times.

It may reduce anxiety

Research from the University of California has estimated that almost a third of adults will experience an anxiety disorder at some point during their lives. As such, herbalism is fast rising in popularity, as many people look towards alternative medicine and natural remedies for relief.

As Bacopa is considered an adaptogen – a type of herb that’s believed to help bolster our resilience against stress – it may help us adapt, adjust and recalibrate during particularly intense periods, like exam season, work deadlines or emotional upheaval.

In one animal study, Bacopa had anti-anxiety effects similar to lorazepam, a prescription medication commonly used to treat anxiety. Added to this, another 12-week study in adults found that taking 300 mg of Bacopa daily helped reduce anxiety and depression scores compared to a placebo.

While research into Bacopa monnieri is promising, it’s good to bear in mind that many of the existing studies are still relatively small, and some have been conducted in animals rather than humans. That said, the results so far are encouraging, and continued research will only help us better understand the full potential of Bacopa and its uses.

How can I take Bacopa monnieri?

If you’re keen to jump on the herbal bandwagon, the good news is you don’t need to trek to India to get started. Like many ancient herbs, Bacopa monnieri is most commonly taken as a supplement: usually in capsule form, washed down with water.

Looking to try it ahead of a deep-focus work project? Form’s ‘Edge’ capsules are a good place to start. They blend Bacopa with other brain-supporting nootropics and B vitamins to naturally support memory, focus, and mental clarity.

If you’re not a fan of swallowing capsules, you’ll also find powdered Bacopa in most health food shops, which can be stirred into a smoothie or steeped into a calming, slightly bitter herbal tea.
However you choose to take it though, consistency is the most important takeaway, and as always, it’s wise to check in with your doctor before adding anything new to your routine.