aaronuconn
Well-known member
Bacopa Monnieri
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Hi AM crowd. I've been quite absent for awhile, but I wanted to share some write-ups I've done that highlight some of my favorite ingredients.
What it Bacopa?
Bacopa is an adaptogen that is commonly used in Ayurveda. It has the potential to act as a cognitive aid, anxiolytic and anti-depressant. You’ll commonly hear it referred to as Brahmi as well. Although Bacopa contains numerous components, what we’re traditionally after are the steroidal saponins, Bacoside A and B content.
Effects?
On to the part that everyone cares about – what sort of impact can this have on me? This herb has a plethora of positive effects that have human data to support it.
Memory and Cognition Enhancement
We often hear about supplements that have the potential to assist in memory enhancement. One drawback is that a lot of these compounds have data supporting them in already cognitively impaired individuals. For the majority of us, we don’t fall in this category. Why is Bacopa so special then? It has potential to positively influence memory is pathways that don’t require cognitive deficiencies to exist.
In a double-blind, placebo-controlled randomized study design with people aged 18-60, 300mg of Bacopa (55% Bacosides) over 90 days was able to enhance working memory, specifically spatial working memory accuracy. [1]
In another double-blind placebo-controlled study, 46 healthy subjects between the ages of 18-60 took 300mg of Bacopa daily for 12 weeks and the results were outstanding. Bacopa was able to increase learning rate, memory capacity as well as reduce anxiety. [2]
So in regards to cognition, what’s the drawback? TIME. Bacopa doesn’t work in an acute manner. Studies have failed to find significant changes after measuring parameters after only 2 weeks. Time and consistency is key. Don't take this right before work, an exam, etc and expect the type of aforementioned cognitive benefits immediately.
Anxiety
In a randomized, double-blind, placebo-controlled clinical trial in individuals over 65 (yes, elderly individuals, however the data is still promising), individuals received 300mg of Bacopa and noted decreases in anxiety and depression – along with improvements in attention and memory. [3] The reductions in anxiety and depression may be correlated with a potential increase in serotonin as well, which is noted in animal models [4]
Thyroid
This herb may get even better. Yes, literature was done in the murine model but it’s interesting to note anyways. “B. monnieri could increase T4 concentration by 41% without enhancing hepatic lipid peroxidation (LPO) suggesting that it can be used as a thyroid-stimulating drug.” [5]
Dosage?
300mg with a bacosides content of 50-55%.
I’ve read the bulk powder is terrible tasting – spend a bit more and get it encapsulated.
Feel free to comment what your experience as well as what your favorite bacopa-containing supplement is.
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