Bacopa monierri is one of the best known and most-researched nootropics – substances which boost memory and cognitive function. There are also numerous other health benefits of bacopa such as reducing inflammation and oxidative stress. These benefits primarily come from unique phytochemicals called bacosides. Here is what you need to know to make sure you are actually getting a bacopa supplement with high bacoside levels, plus info on dosage and how to take bacopa so your body absorbs it.
Quick Pick:
Nutricost Bacopa: It’s standardized to 50% bacosides so you know you are getting a potent product. To improve absorption, always take bacopa with something fatty, such as a bit of ghee or olive oil.
Types of Bacopa Monnieri Supplements
There are four main types of bacopa supplements: powders, teas, liquid extracts and standardized extracts. Of these, liquid and standardized extracts are best. Powders and teas are generally not recommended because they are less potent.
1. Bacopa Powders
Most bacopa supplements are powders. The herb is dried and then ground into a powder. Often, the powder is put into capsules for convenience.
The problem with bacopa powders is that you have no way of knowing how much bacosides you are getting. The bacoside content can vary drastically depending on which part of the plant was used, where the plant was grown, when it was harvested… It doesn’t matter whether the bacopa powder is organic or not if it doesn’t contain much bacosides.
2. Bacopa Tea (Dried Leaves)
Like with bacopa powder, there is no way of knowing how much bacosides are in bacopa tea. Another issue is that bacosides are mostly fat-soluble, so they won’t be extracted or absorbed well as a tea. On top of that, bacopa is very bitter. Drinking the herb as a tea is very unpleasant. For these reasons, bacopa tea is not recommended.
3. Bacopa Liquid Extracts
Liquid bacopa extracts are made by soaking the dry herb in a solvent (usually alcohol or glycerin) then straining it. While you can’t know the exact amount of bacosides in the final product, extracts are generally very potent and well-absorbed by the body. They also have the advantage of being affordable, convenient to take, and having a long shelf life.
4. Standardized Bacopa Extracts
Standardized bacopa monnieri supplements have been tested to ensure they contain a certain minimum amount of bucosides. Sometimes they are standardized for other phytochemicals (such as other glycosides) as well.
With a standardized bacopa extract, you know you are getting a potent product. The downside is that they tend to be much pricier.
Bacopa Monnieri Dosage
There is not set dosage for bacopa monnieri, but most recommend 300mg per day when standardized for 55% bacosides. If the supplement contains less than 55% bacosides, then a higher dosage needs to be used. Because non-standardized bacopa supplements are less potent, it is common for the “recommended” dosage to be 1000mg or more per day. The dosage of liquid bacopa extracts is usually 1ml (about 30 drops) taken 1-3 times per day.
Do I Need to Take Bacopa with Ghee?
Traditionally, bacopa monnieri is taken with ghee. The reason for this is because the bacosides in bacopa are mostly fat-soluble. So, taking bacopa with ghee will help the body absorb it better (improve bioavailability). However, there is no reason you have to take it specifically with ghee. Taking it with any fatty food will also improve absorption.
Side Effects of Bacopa Monnieri
Bacopa usually doesn’t cause any adverse side effects. When it does, it is usually upset stomach or nausea. To prevent this, take bacopa with food. It’s also smart to start with low dosages whenever starting a new natural supplement and gradually increase to the recommended dosage.
Sources:
https://www.sciencedirect.com/science/article/pii/B9780323846769000283
https://www.sciencedirect.com/science/article/abs/pii/S0926669017300183
https://examine.com/supplements/bacopa-monnieri/#dosage-information
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764889/
Image credit: “starr-100517-2731-Bacopa_monnieri-flower” by Starr Environmental