Bacopa monnieri

Tier 3 — weak evidence · Memory · Cognitive speed

Improves memory recall and mental processing speed, but requires patience — benefits build over 12+ weeks of daily use. A 2023 meta-analysis of 14 trials confirmed significant improvements in memory and attention. Active compounds called bacosides protect and repair neurons. Most common side effect is stomach upset; always take with food. Long-term safety data beyond 6 months is limited.

Dose: 300–450 mg/day standardised extract (40–55% bacosides) with food; allow 12+ weeks for full effect