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Gotu kola (Centella asiatica)

Adaptogen · Cognition · Wound healing

Tier 3 — Trending

What it is

A small herbaceous plant with a long history in Ayurvedic and traditional Chinese practice for memory, anxiety, and skin healing. The active triterpenoids (asiaticoside, madecassoside) have moderate evidence for venous insufficiency and topical wound healing, with smaller-scale evidence for cognitive endpoints in older adults. Standardised extracts (typically 30–40% asiaticosides) are what trials use; raw powdered material varies enormously in active content. Generally well tolerated; avoid in pregnancy due to insufficient data.

Efficacy

2/5

Safety

4/5

Research

3/5

Onset

2/5

Cost

4/5

Drug-int.

4/5

Dose

500–1,000 mg/day standardised extract (or 60–120 mg titrated triterpene fraction)

Time of day & tips

Take with food; effects on cognition and circulation accrue over 4–8 weeks; avoid in pregnancy and with hepatotoxic medications.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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