7 Emerging Benefits of Bacopa monnieri (Brahmi)

Bacopa monnieri is a time-honored botanical remedy that today shows measurable benefits. It may help lower inflammation, ease ADHD symptoms, and guard against anxiety and stress.

Bacopa monnieri, often known as brahmi, water hyssop, thyme-leaved gratiola, or the herb of grace, is a cornerstone plant in classical Ayurvedic practice.

It thrives in wet, tropical habitats, and its tolerance for growing in water makes it a favorite in aquariums (1).

Bacopa monnieri has been employed by Ayurvedic healers for centuries to support memory, reduce anxiety, and address epilepsy (2).

Research indicates it may enhance cognitive function and diminish anxiety and stress, among other potential effects.

A group of potent constituents called bacosides in Bacopa monnieri is thought to drive many of these benefits.

Below are 7 notable potential benefits of Bacopa monnieri.

1. Packed with strong antioxidants

Antioxidants are compounds that help shield cells from damage caused by reactive molecules known as free radicals.

Evidence links oxidative damage from free radicals to numerous chronic illnesses, including heart disease, diabetes, and certain cancers (3).

Bacopa monnieri contains bioactive molecules that appear to act as antioxidants.

For instance, bacosides—the primary active constituents of Bacopa monnieri—have been found to neutralize free radicals and prevent lipid molecules from reacting with them (4).

When lipids interact with free radicals, they undergo lipid peroxidation, a process associated with conditions like Alzheimer’s, Parkinson’s, and other neurodegenerative diseases (5, 6).

Bacopa monnieri may help guard against harm from this process.

For example, an older animal study found that giving dementia-model rats Bacopa monnieri reduced oxidative damage and reversed memory deficits (7).

More human trials are required to clarify Bacopa monnieri’s impact on neurodegenerative illnesses. A systematic review of five randomized trials found no clear benefit for Alzheimer’s, though the included studies were small (8, 9).

Summary: Bacopa monnieri contains bacosides, compounds that demonstrate antioxidant activity, particularly in neural tissue.

2. May reduce inflammation

Inflammation is the body’s normal mechanism to heal and fight infections.

Chronic, low-grade inflammation, however, is associated with numerous chronic ailments, such as cancer, diabetes, and cardiovascular and kidney disease (10).

In vitro studies suggest Bacopa monnieri can dampen the release of pro-inflammatory cytokines, signaling molecules that promote inflammation (11).

Additionally, in cell and animal experiments, it blocked enzymes like cyclooxygenases, caspases, and lipoxygenases — key players in inflammation and pain pathways (11, 12).

Moreover, animal research showed anti-inflammatory effects comparable to diclofenac and indomethacin, two commonly used NSAIDs (12, 13).

Still, human data are limited and more trials are necessary to determine whether Bacopa monnieri reduces inflammation in people.

Summary: Laboratory and animal research indicates Bacopa monnieri may possess strong anti-inflammatory actions, suppressing pro-inflammatory enzymes and cytokines.

3. May enhance cognitive function

Earlier studies suggest Bacopa monnieri could support improved brain performance.

For example, a mouse study found that supplementation with Bacopa monnieri enhanced spatial learning and memory retention (14).

The same research reported increases in dendritic length and branching. Dendrites are extensions of neurons closely tied to learning and memory processes (14).

Also, a 12-week trial involving 46 healthy adults observed that 300 mg of Bacopa monnieri daily significantly improved processing speed for visual information, learning rate, and memory versus placebo (15).

Another 12-week study with 60 older adults found that 300 mg or 600 mg daily improved memory, attention, and information processing versus placebo (16).

Summary: Evidence from animals and humans indicates Bacopa monnieri may support improvements in memory, attention, and visual information processing.

4. May reduce symptoms of ADHD

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental condition marked by hyperactivity, impulsivity, and inattention (17).

Some studies suggest Bacopa monnieri might help alleviate ADHD symptoms.

One trial with 31 children aged 6–12 reported that 225 mg of Bacopa monnieri extract daily for six months significantly reduced symptoms like restlessness, poor self-control, inattention, and impulsivity in 85% of participants (18).

A later study of 112 boys aged 6–14 with ADHD noted cognitive, mood, and sleep improvements among those taking Bacopa monnieri, though behavioral measures did not change (19).

While results are encouraging, larger trials are necessary before Bacopa monnieri can be endorsed as an ADHD treatment.

Summary: Bacopa monnieri may help ease ADHD symptoms such as restlessness and self-control issues, but more extensive human research is required.

5. May help prevent anxiety and stress

Bacopa monnieri could help guard against anxiety and stress. It’s classified as an adaptogen, meaning it may increase the body’s resilience to stress (20).

Studies suggest Bacopa monnieri reduces stress and anxiety by improving mood and lowering cortisol, a stress-related hormone (21).

An animal study found anti-anxiety effects comparable to lorazepam, a benzodiazepine used to treat anxiety (22).

Human trials yield mixed results.

Two 12-week human studies reported that 300 mg daily significantly reduced anxiety and depression scores compared with placebo (1, 15).

A more recent study found that 500 mg twice daily for four weeks reduced depression, anxiety, and stress (23).

Conversely, another human trial saw no anxiety benefit from Bacopa monnieri treatment (24).

Further large-scale human studies are needed to clarify its effects on stress and anxiety.

Summary: Bacopa monnieri may lower stress and anxiety by improving mood and reducing cortisol, but human study results are inconsistent.

6. May help lower blood pressure

High blood pressure is a major health risk because it strains the heart and blood vessels, increasing the risk of heart disease (25, 26).

Some research suggests Bacopa monnieri may help maintain healthy blood pressure levels.

In an animal study, Bacopa monnieri lowered both systolic and diastolic pressures by promoting release of nitric oxide, which dilates blood vessels and improves circulation (27, 28).

A 2020 trial of 69 people on antihypertensive medication found an herbal blend containing Bacopa monnieri reduced blood pressure and raised nitric oxide levels (29).

However, an earlier 12-week study in 54 healthy older adults found 300 mg daily did not affect blood pressure (30).

Current evidence suggests Bacopa monnieri may lower blood pressure in hypertensive animals, but human data are limited and inconsistent.

Summary: Bacopa monnieri may reduce blood pressure in animals with hypertension, but human evidence is insufficient.

7. May have anticancer activity

Laboratory and animal research indicates Bacopa monnieri may possess anticancer effects.

Bacosides have been shown to kill aggressive brain tumor cells and hinder growth of breast, brain, and colon cancer cells in vitro (31, 32, 33).

Additionally, Bacopa monnieri prompted death of breast cancer cells in cell and animal experiments (34).

Researchers suspect the plant’s antioxidants and bacosides may drive these anticancer properties (35).

Bear in mind these findings are from test-tube and animal studies. Until human trials are available, it cannot be recommended as a cancer treatment.

Summary: Bacopa monnieri has shown the ability to limit cancer cell growth in lab and animal studies, but human research is necessary to confirm these effects.

Bacopa monnieri side effects

Although Bacopa monnieri is generally considered safe, some individuals may experience adverse effects.

Reported digestive side effects include nausea, abdominal cramps, and diarrhea (36).

Additionally, Bacopa monnieri is not advised for pregnant or nursing women, as safety during pregnancy and lactation has not been established (37).

It may also interact with medications, such as amitriptyline, an antidepressant and pain-relief drug (38).

If you take prescription drugs, consult your healthcare provider before using Bacopa monnieri.

Summary: Bacopa monnieri is largely safe but may cause nausea, cramps, and diarrhea. Pregnant women should avoid it, and those on medications should consult a clinician first.

How to take Bacopa monnieri

Bacopa monnieri is sold online and in health food stores.

It comes in various formats, including capsules and powders.

Human studies commonly use 300–450 mg per day of Bacopa monnieri extract (39).

Dosage recommendations may vary by product. If you’re unsure about dosing, consult a qualified health professional to ensure safe use.

The powdered herb can be brewed into a hot tea or mixed with ghee (clarified butter) and warm water to make a traditional herbal drink.

Although generally safe for many people, speak with your healthcare provider before starting Bacopa monnieri to confirm it’s appropriate for you.

Summary: Bacopa monnieri is available in several forms, most commonly capsules. Typical study doses range from 300–450 mg daily.

The bottom line

Bacopa monnieri is a traditional Ayurvedic herb used for a range of ailments.

This supplement is not regulated by the FDA and is not approved to treat any medical conditions. In 2019, the FDA issued a warning to a company for making unauthorized health claims about supplements that included Bacopa monnieri (37).

Human research suggests it may enhance cognition, ease ADHD symptoms, and reduce stress and anxiety. Laboratory and animal studies indicate possible anticancer, anti-inflammatory, and blood-pressure-lowering effects.

While these potential advantages are promising, further research in humans is necessary to fully understand the effects of Bacopa monnieri.