Bacopa Monnieri After Age 40

After age 40, complaints about a «leaky» memory become common: forgotten names, thoughts lost in the middle of a sentence, greater difficulty memorizing new information. Bacopa monnieri is one of the few plants that has been studied specifically in middle-aged and older people. The editorial team analyzed what these studies showed and how realistic the advertising promises are.

Memory after 40: what actually changes

With age, cognitive functions change unevenly. Processing speed, working memory, and the ability to absorb new information decline earlier than others, while vocabulary and general knowledge are preserved longer. That is why people after 40 more often notice specifically difficulties with memorizing new material.

In most people these changes are a normal part of aging and do not indicate a disease. However, factors that are amenable to correction are superimposed on them: chronic sleep deprivation, stress, hypertension, insulin resistance, vitamin B12 deficiency, thyroid dysfunction, and the side effects of medications.

For this very reason, «memory supplements» after 40 make sense to consider only after these underlying causes have been ruled out. Otherwise a plant remedy masks a problem that can be solved more effectively.

Bacopa is interesting in that it was studied not only in students but also in middle-aged and elderly people, that is, in the population where complaints about memory are most common. This makes it possible to speak about it more specifically than about most «nootropic» plants.

Studies in middle-aged and older people

One of the most interesting studies for this audience is the work of Roodenrys and colleagues (2002), which involved people aged 40 to 65. For three months the participants took bacopa extract or placebo. The authors recorded an improvement in the retention of new information, that is, the ability not to «forget» what had been learned.

Morgan and Stevens (2010) studied people aged 55 and older who took 300 mg of a standardized extract for 12 weeks. Bacopa improved measures of verbal learning and delayed word recall compared with placebo.

Calabrese and colleagues (2008), in a study of people aged 65 and older, also showed improvement in certain tests of memory and attention, as well as a reduction in measures of anxiety and depression. However, some cognitive measures did not differ from placebo.

A meta-analysis by Kongkeaw and colleagues (2014) concluded that bacopa can improve certain cognitive measures, primarily information processing speed and reaction, when taken for 12 weeks or more. The effects are generally moderate, and the quality of the studies is uneven.

Realistic expectations

It is important to interpret the results correctly. The improvements recorded in the studies were statistically significant but moderate. A person taking bacopa will not gain a «new memory», but may notice that it is a little easier to memorize new information.

Bacopa has not been studied as a means of preventing dementia or treating Alzheimer's disease in large, long-term studies similar to those on ginkgo. Therefore it cannot be regarded as a way to prevent serious cognitive diseases.

The effect appears slowly: in most studies the first changes became noticeable after 8-12 weeks. People who quit after 2-3 weeks because of a lack of results most likely simply did not wait for the possible effect.

It is also worth remembering that bacopa does not act as a stimulant. It does not add energy, does not improve concentration «here and now», and does not replace coffee. Some people, on the contrary, feel mild drowsiness.

Safety and interactions with medications

In studies, bacopa was generally well tolerated. The most common side effects are nausea, abdominal cramps, and quicker bowel movements. These effects appear more often at the start of use and decrease when taken with food.

In people over 40 it is important to consider interactions with medications. Bacopa can enhance the effect of sedatives and sleeping pills, and, theoretically, interact with drugs that affect the cholinergic system, including drugs prescribed for cognitive impairment.

Animal studies have indicated a possible effect of bacopa on thyroid function (Kar et al., 2002). People taking levothyroxine or being treated for hyperthyroidism should tell their doctor about taking bacopa and monitor their indicators.

A separate issue is the quality of the raw material. Plants from tropical regions can accumulate heavy metals, so it is worth choosing products from trusted manufacturers with independent laboratory testing.

• take bacopa with meals to reduce digestive effects;
• tell your doctor if you take sleeping pills, sedatives, or thyroid medications;
• do not combine it with dementia medications without a neurologist's approval;
• with pronounced drowsiness or abdominal discomfort, stop taking it.

Practical guidelines for people over 40

Bacopa is a dietary supplement, so practical recommendations are appropriate here. In studies of middle-aged and older people, 300 mg per day of a standardized extract (about 50-55% bacosides) was most often used, and in some works up to 600 mg. The intake lasted at least 12 weeks.

Choose a product with a stated standardization of bacosides and information about the manufacturer of the extract. Take the supplement daily at the same time with food. If you are prone to drowsiness, it is reasonable to move the intake to the evening.

After 12 weeks, assess the result honestly: has it become easier to memorize new information? If there are no changes, there is no point in continuing. Bacopa is not a remedy that needs to be taken constantly «just in case».

In parallel, it is worth working on the factors that have a much stronger evidence base: regular aerobic activity and strength training, adequate sleep, control of blood pressure, glucose, and lipids, preservation of hearing, and social and intellectual activity. If memory problems progress, a consultation with a neurologist is necessary.

Editorial conclusions

Bacopa monnieri is one of the few plants studied specifically in middle-aged and older people, in particular in the 40-65 range. Studies show a moderate improvement in the acquisition and retention of new information after 12 weeks of use.

However, the effect is small, sets in slowly, and does not concern the prevention of dementia. Bacopa does not replace the basic measures for supporting cognitive health.

For people over 40 it is important to consider interactions with medications, the possible effect on the thyroid gland, and the quality of the raw material.

We also recommend reading our materials «Bacopa monnieri for women: are there any specifics», «Ginkgo biloba after age 40», and a review of vitamin B12 and memory.

References

1. Roodenrys S, Booth D, Bulzomi S, et al. Chronic effects of Brahmi (Bacopa monnieri) on human memory. Neuropsychopharmacology. 2002;27(2):279–281.
2. Morgan A, Stevens J. Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trial. J Altern Complement Med. 2010;16(7):753–759.
3. Calabrese C, Gregory WL, Leo M, et al. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. J Altern Complement Med. 2008;14(6):707–713.
4. Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, et al. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. J Ethnopharmacol. 2014;151(1):528–535.
5. Stough C, Lloyd J, Clarke J, et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology (Berl). 2001;156(4):481–484.
6. Aguiar S, Borowski T. Neuropharmacological review of the nootropic herb Bacopa monnieri. Rejuvenation Res. 2013;16(4):313–326.
7. Kar A, Panda S, Bharti S. Relative efficacy of three medicinal plant extracts in the alteration of thyroid hormone concentrations in male mice. J Ethnopharmacol. 2002;81(2):281–285.