Alcohol often leaves lingering effects on the brain, leading to cognitive difficulties, mood disturbances, and difficulties in memory and attention that sometimes persist for weeks or months after we stop drinking or cut back. And while these effects are reversible with time, the brain fog that dulls our cognitive abilities in those sensitive early stages sometimes becomes a significant hurdle and a cause of frustration.
A gentle way to jumpstart the process of rebalancing the brain is through adaptogens — natural substances that enhance our resilience to stress. A cornerstone of Ayurvedic medicine for centuries, Bacopa monnieri (commonly known as brahmi) is known to enhance cognition and resilience. Thanks to these neuroprotective properties, the small creeping herb offers a potential solution for brain fog and cognitive difficulties common in the weeks or months after quitting cutting back on alcohol.
The Science Behind Bacopa: Whole-Brain Improvements
In a 2020 study published in Biomolecules, a team of researchers set out to get to the root of the mechanism behind bacopa brain-boosting effects.[1] They were particularly interested in learning about the mechanism through which this powerful plan stimulates the growth of new neurons and improves communication between brain cells in those dealing with neurodegenerative diseases. And since alcohol wreaks havoc on the brain’s communication system while disrupting the prefrontal cortex (the decision-making hub) and the hippocampus (the memory center), the findings are also relevant to anyone dealing with alcohol-related brain fog.
The researchers identified 52 active compounds in bacopa and analyzed how these compounds interact with human cells. They found that these compounds target 780 different human proteins involved in key brain functions such as cell signaling, protecting neurons from damage, and reducing harmful protein buildup (for example, beta-amyloid in Alzheimer’s disease). Certain compounds — asiatic acid and loliolide in particular — stood out as especially effective in preventing nerve damage and supporting brain health. These compounds help repair damaged neurons while improving communication between brain cells by encouraging the growth of nerve endings.
Going a step further, the investigators created detailed molecular maps, which showed that bacopa compounds have the ability to act on multiple pathways at once. This unique ability makes bacopa an effective tool for addressing complex neurological conditions in a wholistic way by targeting several issues at once — something current medications often fail to do.
Joining the Ranks of Nootropics
The brain benefits of bacopa are profound enough to earn this adaptogen the title of a “nootropic” — a substance that enhances cognitive function, such as memory, focus, and mental clarity. A 2021 Nature study also showed that bacopa improves memory and, when combined with other plant extracts, actually leads to significant cognitive improvements.[2] While most of the memory improvements in particular were most evident in subjects with significant memory loss associated with Alzheimer’s, subjects with milder forms of memory loss (for example, the lingering brain fog that alcohol leaves in its wake) scored better on various learning and memory tasks.
How To Incorporate Bacopa Into Your Routine
Here are some steps you can take to add bacopa to your routine, starting from the most natural approach.
1. Use Fresh Bacopa in Smoothies or Teas
If you can get your hands on fresh bacopa leaves, incorporating them into smoothies or teas is an excellent way to enjoy its benefits. Bacopa has a slightly bitter taste, so blending the leaves with fruits such as banana, mango, or berries can balance the flavor. You can also brew fresh or dried bacopa leaves in hot water to make a soothing herbal tea. Adding a bit of honey or lemon can enhance the taste and make it more palatable.
2. Cook With Bacopa
In regions where bacopa is traditionally used, it’s often added to soups, salads, or sautéed with spices. You can experiment with incorporating bacopa leaves into stir-fries, curries, or broths. Since the active compounds in bacopa are fat-soluble, cooking the leaves with a bit of healthy oil, such as coconut or olive oil, can enhance absorption.
3. Try Supplements
If you don’t have access to fresh bacopa or prefer a more standardized dose, supplements can be a convenient way to get the benefits. Look for bacopa supplements standardized to contain at least 50% bacosides, the active compounds responsible for bacopa’s effects. A typical dose ranges from 300-600 mg per day, divided into two doses with meals. Start at a lower dose to assess your body’s response and gradually increase as needed. Make sure to choose a reputable brand that undergoes third-party testing for quality and potency.
Since the active compounds in bacopa are fat-soluble, it’s best to pair your bacopa supplement with foods like avocados, nuts, seeds, or olive oil to enhance its bioavailability.
Potential Side Effects and Interactions
While bacopa is generally safe for most people, some may experience side effects, especially with high doses or long-term use. Common side effects include increased bowel movements, stomach cramps, nausea, dry mouth, and fatigue. Bacopa may interact with certain medications, particularly those related to thyroid conditions, so consult with a healthcare provider before starting.
Avoid mixing bacopa with other calming supplements like valerian root or ashwagandha, as it may cause excessive sedation. It can also interact with cognitive enhancers like ginkgo biloba or rhodiola, potentially overstimulating brain function and causing headaches or mental fatigue. Finally, combining bacopa with thyroid-supporting supplements like iodine or selenium may overstimulate thyroid function, particularly in those with hyperthyroidism.
Summing Up
From enhancing memory to protecting the brain in a systematic way that targets multiple problems, bacopa provides a natural way to maintain cognitive clarity and emotional stability during times of change. By understanding the mechanisms behind bacopa’s effects, you can make informed choices to support both your mental and physical well-being, making the transition to a healthier lifestyle smoother and more manageable.
