Gotu kola is one of my favorite superfoods. Its main active compounds are triterpenoid saponins, which have many benefits including for anxiety, reducing inflammation and improving focus. It also contains many other health-promoting compounds such as flavonoids, sterols, and fatty acids.
Like with all superfoods though, the way you take gotu kola makes a big difference. Below are the best gotu kola extracts as well as info about the types of gotu kola extract and how to take gotu kola for best results.
Also read: Health Benefits of Gotu Kola
How to Take Gotu Kola
Gotu kola is available as a dry herb, alcohol extract or glycerin extract. Because compounds in the dry herb are not absorbed by the body well, gotu kola extracts are better for health than dried powders. Alcohol extracts are more potent but glycerin extracts are more gentle on the skin.
If taking gotu kola internally (such as for anxiety or cognitive benefits), choose an alcohol extract. For topical use, choose a glycerin gotu kola extract. (1, 2)
Choosing a Gotu Kola Extract
True gotu kola extracts are made by soaking the plant matter in alcohol or glycerin. This is the most effective way to release the healthy compounds in gotu kola. Once extracted, the compounds are more easily absorbed in the digestive tract. Gotu kola extracts are also absorbed through the skin.
Alcohol vs. Glycerin Gotu Kola Extracts
Research shows that alcohol is better at extracting saponins than glycerin. Further, alcohol extracts have a longer shelf life than glycerin extracts. Because of this, alcohol gotu kola extracts are more potent than glycerin extracts. However, alcohol can be harsh on the skin. (3, 4, 5)
If you want to take gotu kola internally, such as for anxiety, then alcohol extracts are the best choice. If you want to use gotu kola for skin benefits, choose an alcohol-free gotu kolu extract.
Menstruum Ratio
When making an extract, menstruum refers to the amount of plant to solvent used. For example, a menstruum ratio of 1:3 means that 1 part plant was used per 3 parts solvent. A ratio of 1:3 will be stronger than 1:4.
As a general rule, avoid buying gotu kola extracts which don’t list their menstruum ratio. They might not be very potent. The best brands will be very clear about their menstruum ratio.
Part of the Gotu Kola Plant Used
While other parts of the plant may contain healthy compounds, it is the leaves of gotu kola that are associated with health benefits. Some cheap supplements might use the stems or roots of the plant to reduce costs. These supplements may not be as potent as ones made with just the leaves.
What about Gotu Kola Powder ?
Most cheap gotu kola supplements – especially capsules – contain dried gotu kola leaves. It is NOT recommended that you take these.
The main issue is that the healthy compounds in gotu kola will not be absorbed well in the gut. Some brands also use high heat to dry their products, which destroys nutrients. Antioxidants in gotu kola also break down when exposed to oxygen. When you grind up the dried leaves, you increase the surface area and oxidation occurs more quickly. Thus, gotu kola powders will degrade faster than whole herbs.
Note that some products deceptively list their products as an “extract” and may even state formulations such as “10:1 extract.” This really just means that the gotu kola leaves shrunk by 10x when drying. If the product does not list alcohol, glycerin or oil, then it is not a true extract.
Can I Put Gotu Kola Extract Directly on My Skin?
Yes, you can use liquid gotu kola extract directly on your skin. Research shows that gotu kola compounds are readily absorbed through the skin and penetrates to the blood plasma and deep tissues.
Always perform a patch test before putting gotu kola extract on your skin. To do this, put a small amount on your skin and see if you have a reaction. You can also mix gotu kola extract with carrier oils to make your own beauty products.
There are also many beauty serums which contain gotu kola. However, you have to be very careful about which one you choose. Many only contain a small amount of gotu kola. To get the best results, you want one which a high percentage of gotu kola extract. (6, 7)
Gotu Kola Extract Dosage
There is no set dosage for gotu kola extract. It can also vary depending on the type of extract and potency. However, most products recommend taking 1-2ml of gotu kola extract 1-3 times per day. Topical gotu kola serums are usually applied once or twice per day. (8)
