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Brahmi-Bacopa Benefits For Brain Health And Beyond. Bacopa Monnieri Safety & Dosage

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Bacopa is one of my favorite supplement, it just works very well for me. If you want to improve brain function- whether to boost your memory and focus, slow down brain aging or manage neurodegeneration and inflammation (MS, Parkinson’s, Alzheimer, ADHD, depression), this is a supplement you should know about.

There are two herbs labeled “Brahmi”. Bacopa monnieri and  Centella asiatica (Gotu-kala). I see a lot of value of combining them, but let’s focus on Brahmi-Bacopa in this blog post.

1. Bacopa- Traditional Use

Bacopa had been used in Ayurveda (Indian) system of medicine for over 3000 years. It is mostly known for its benefits for brain health, being considered a key brain rejuvenating herb. It is particularly helpful to manage neurodegenerative conditions, improve learning and intellect, mental diseases, stress, addictions and epilepsy. It also promotes longevity, boost energy levels and help treat many other conditions-including digestive problems, insomnia, fever, skin conditions (eczema and psoriasis), anemia, diabetes (and sugar cravings), pain and heart diseases (including prevention of heart attacks).

Bacopa -Modern Research Studies

 

2.Bacopa for Brain Health

Bacopa is mostly known for its memory enhancing (nootropic) qualities. Several well-designed (randomized controlled trials) support these benefits in humans. It has been shown to help various brain conditions-including MS, Parkinson’s, dementia and epilepsy.  

Bacosides, the key active ingredients of Bacopa has the ability to nourish the brain cells, boost the brain function and improve learning, clarity, focus and mood, and improving nerve transmission [1]. Bacopa and Ginseng have comparable effects with modafinil, the prescription nootropic [2].

It also has anti-anxiety/ antidepressant effects, and is an adaptogen (helps you manage both physical and emotional stress). There is some evidence that Bacopa can help manage seizures (by regulating gene expression, correcting faulty reception of brain cells and modulating GABA). Bacopa can improve symptoms of ADHD, according to several studies (including randomized placebo trials).

Iron is a very important mineral for brain health, and iron levels are often impaired in brain disorders. This mineral, as well as fatty cells in the brain do oxidize, becoming toxic and causing degeneration. Bacopa has the ability to cross the blood brain barrier and prevent brain toxicity from oxide compounds by increasing levels of glutathione and antioxidant vitamins C, E and A.

Bacopa  supports healthy blood flow to the brain, including healthy lymphatic drainage of the brain (the lymph helps remove toxic compounds from the brain). Bacopa was also found to promote the regeneration of brain cells by promoting the growth of new ones and improve connection between cells (neuroplasticity) via increasing brain-derived neurotrophic factors (BDNFs).

This amazing herb can also improve the levels of some neurotransmitters — mainly acetylcholine, serotonin, GABA and dopamine (increased), decrease excess glutamate and histamine. I wrote about neurotransmitter imbalances  here, here, here, here, here and here.  

Bacopa helps treat brain inflammation, which is a big problem in MS and other conditions affecting the brain (neuroinflammation often develops along with neurodegeneration).

Technical: shows anti-inflammatory effects on macrophages and inhibits the release of IL-6 and TNF-a from monocytes that have been stimulated with LPS; other mechanisms of action: anti-oxidant neuroprotection (via redox and enzyme induction), acetylcholinesterase inhibition and/or choline acetyltransferase activation, ß-amyloid reduction, increased cerebral blood flow, and neurotransmitter modulation (ACh, 5-HT, DA) [3],[4],[5],[6],[7],[8].

Some improvements in brain function are seen after a few weeks of treatment, but significant changes are typically seen after 8-12 week of using Bacopa, especially for memory improvement and ADHD symptoms.

3. Bacopa For Gut Health

There are some human studies, but most of them are animal studies. A double-blind, randomized, placebo controlled trial in patients with IBS compared the effects of Bacopa- Aegle marmelos combo to standard therapy (clidinium bromide, chlordiazepoxide, and psyllium). The Bacopa-Aegle marmelos combo seemed to be more helpful for IBS-D [9].  Bacopa shows potential to reduce spasms of the intestinal smooth muscles (technical: via calcium influx across cell membrane channels), protect and treat gastric ulcer. Bacopa may help treat H pylori infections and inhibit the growth of colon cancer cells [10],[11].

4. Bacopa Benefits: Anti-Inflammatory, Painkiller, Antimicrobial and Detox

For pain management, Bacopa has comparable effects to morphine, according to review of multiple clinical trials. It is also safe and well tolerated [12].

Bacopa has a broad spectrum antimicrobial effects showing ability to inhibit biofilms of various microbes, including the common Staphylococcus aureus and Pseudomonas aeruginosa [13]. Bacopa may help reduce toxicity of certain drugs: phenytoin, alcohol and morphine.

5. Bacopa Benefits: Cardiovascular and Respiratory Conditions

There is limited research for these conditions- but Bacopa shows some potential: it may promote vasodilation, bronchodilation and stabilize mast cells [14].

6. Bacopa Monnieri Side Effects

Bacopa has an excellent safety profile. Bacopa side effects had rarely been reported and included mild symptoms : nausea, stomach upset (which can be reduced by taking it with food) and increased intestinal motility (which can also be helpful if you suffer from constipation) [15].

It may increase thyroid hormone levels T4, based on a study conducted in mice (T4 only increased, T3 unchanged). This could be potentially helpful with those with hypothyroidism, although note that this study used very high doses of Bacopa. [16].Should be used cautiously in cases of hyperthyroidism. 

Should be also used cautiously in combination with prescription drugs, especially calcium channel blockers, sedatives, anti epileptic or antidepressant medications [17].  Like any other herb or drug, it may cause allergic reaction in susceptible individuals.

Use either a certified organic supplement or a standardized extract. Bacopa can accumulate toxic substances from soil and environment (cadmium, lead and mercury).  

7. Bacopa Monnieri Dosage  

Taking Bacopa powder in capsules may be a better choice because it has a bitter taste. There are standardized extracts as well, but I prefer the organic powder form of Bacopa.

Bacopa Monnieri dosage: the dosage should be adjusted based on the age and condition. The average adult dose is 5-10 grams of powder (non-standardized raw powder) or 200–400 milligrams of standardized extract (20 % bacosides A and B) for adults (half of these dosage for children).

8. For Ayurveda/ Yoga Lovers

I am sure you already know about Bacopa, here is just a quick review:

Its sattvic quality help build strong ojas, balance all doshas, dhatus and has an effect on almost all the Srotas of the human system. As a nervine agent, it is beneficial in many neurologic and mood disorders. Calms vata and redirects the flow of vata downward, thus improving stress and stress related digestive conditions (think IBS, IBD). As a heart tonic, enhances sadhaka pitta subdosha, thus promoting mind-heart connection and emotions. As a purifier, it is helpful in skin conditions. Good liver and kidney detox. It strengthens the immune system and improves nutritional status, memory, intellect and longevity. It can help improve meditation skills and open the crown chakra. Works well with Ashwagandha and Gotu Kola.  In other words…Bacopa is awesome !

 

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