Stress is everywhere. It creeps into our mornings with unfinished to-do lists, fills our afternoons with endless deadlines, and lingers at night when we’re supposed to be unwinding. When stress takes over, it’s easy to feel like there’s no escape. For anyone trying to leave alcohol behind, these daily stressors make the process extra bumpy.
Stress doesn’t just exist in the mind — it’s a full-body experience. Prolonged stress triggers a cascade of reactions: our nervous system becomes overactive, cortisol levels spike, and inflammation takes root. Over time, these effects may leave us feeling mentally foggy, emotionally drained, and physically unwell.
Here’s the good news: our body already has built-in tools to manage stress. It’s designed to heal, recover, and find balance — if we give it the right support. From calming an overworked nervous system to repairing the physical effects of stress, small natural interventions can make a big difference. Adaptogenic herbs such as gotu kola are one example of how nature works in tandem with the body’s systems to induce a calm yet clear state of mind while improving overall health and resilience.
What Is Gotu Kola?
Known as Centella asiatica in the scientific community, gotu kola (a member of the parsley family) has a long history in both Ayurvedic and Chinese medicine, where it has been used for alleviating physical ailments and improving mental stamina and longevity. Modern scientific research has now validated many of these traditional uses by identifying specific compounds that explain how this humble herb works in the body.
But we’re not talking about quick fixes or miracle cures — instead, we’re learning how to leverage the body’s natural abilities to handle stress, especially if we’re working to reduce our reliance on alcohol. A recent review study reveals the biological mechanisms behind gotu kola’s ability to help you tap into your body’s ability to do just that.
Gotu Kola’s Healing Power: What the Science Says
A 2023 study published in the Journal of Cellular and Molecular Medicine reveals the true power of the bioactive compounds in gotu kola — asiaticoside and madecassoside.[1] These triterpene glycosides (molecules with a fat-soluble triterpene core and a water-soluble sugar chain attachment) have therapeutic applications for a wide range of conditions.
- They protect the brain and nervous system against stress. Asiaticoside and madecassoside have proven neuroprotective abilities that allow them to guard the brain against stress, cognitive decline, and neurological damage. Unlike many pharmaceuticals that struggle to pass through the brain’s protective barrier, asiaticoside and madecassoside demonstrate high permeability. As a result, they interact with the brain and central nervous system and reduce oxidative stress by neutralizing free radicals and calming inflammation.
- They support the skin and help the body heal from wounds. The review found that when they’re ground into a paste, these compounds stimulate collagen production necessary for skin regeneration and repair. This makes them valuable for treating burns, scars, and age-related skin damage. In conditions such as atopic dermatitis and acne, madecassoside reduces inflammation and promotes skin hydration, restoring the skin’s natural barrier. Moreover, asiaticoside and madecassoside accelerate the healing process by encouraging cell growth and reducing scarring.
- They protect other organ systems from the damaging effects of stress and toxins. These compounds shield the liver from toxins and inflammation, helping it recover from stressors such as alcohol overuse. By reducing inflammation and oxidative stress, they also protect the heart and blood vessels.
- They have antianxiety and antidepressant effects. The compounds help balance stress-related hormones and neurotransmitters, reducing the symptoms of anxiety and depression and supporting cognitive functions such as memory and concentration.
Integrating Gotu Kola Into Your Lifestyle
With all this talk about gotu kola's positive effects, you may be wondering how to incorporate it into your lifestyle. If you’d like to add gotu kola to your routine, there are a few ways to do so.
1. Brew Gotu Kola Tea
Start with the simplest, most traditional preparation — fresh gotu kola leaves steeped in hot water. The research shows that both key compounds are water-soluble, making tea an effective delivery method. Steep 5-7 fresh leaves (or 2 teaspoons dried) in hot water for 10 minutes. Try doing this in the morning when your cortisol levels are naturally higher and you need support managing daily stressors.
2. Make a “Healing Salad” With Gotu Kola
Add fresh young gotu kola leaves to salads or grain bowls. Consuming the whole leaf ensures you get the full spectrum of beneficial compounds for the anti-inflammatory effects identified in the latest research. Start with 3-4 fresh leaves, finely chopped, added to your lunch salad.
3. Make Gotu Kola Smoothies or Infusions
Blend fresh gotu kola leaves with cucumber, apple, and lemon for a refreshing drink that delivers the brain-protective benefits. Use 4-5 fresh leaves per serving.
For sleep and anxiety support, make a stronger evening infusion by steeping dried gotu kola (1 tablespoon) with chamomile (1 teaspoon) for 15 minutes. The research demonstrated the herb's ability to balance stress hormones, so it’s especially helpful before bed.
4. Use Gotu Kola for Topical Applications
For skin healing benefits, grind fresh leaves into a fine paste with a few drops of water. The 2023 study specifically noted the ability of madecassoside to promote collagen production and reduce inflammation when applied topically. Apply directly to minor wounds or areas of skin inflammation for 15-20 minutes before rinsing.
5. Consider Supplements
If fresh or dried herbs aren't available, look for standardized supplements containing at least 40% asiaticoside and madecassoside combined. There’s also a powder form of gotu kola you can mix with water. Research shows these compounds to be effective at 60-100mg taken twice a day, so try starting there.
For tinctures, choose alcohol-free versions (glycerites) if you're avoiding alcohol, and start with 15-20 drops in water twice daily. Always check that supplements are third-party tested and clearly state their triterpene content on the label.
Potential Side Effects and Interactions
While gotu kola is generally considered safe for most people, some may experience side effects such as headache, stomach upset, or dizziness, particularly at high doses. It’s also important to note that gotu kola may interact with medications metabolized by the liver, as it may alter drug levels in the blood. Pregnant or breastfeeding women should avoid using gotu kola to stay on the safe side.
Keep in mind that gotu kola shouldn't be mixed with other sedative medications or supplements such as valerian root or kava, as it may cause excessive drowsiness or impair alertness. It can also interact with blood-thinning supplements like ginkgo biloba or fish oil and increase the risk of bleeding or bruising. Finally, combining gotu kola with cognitive-enhancing supplements like ginseng or rhodiola may overstimulate the brain, leading to headaches or restlessness.
Summing Up
Stress might feel like an unstoppable force, but the body is far more resilient than we often give it credit for. It’s designed to recover, to repair, and to find balance — even in the face of life’s relentless demands. Whether you’re trying to leave alcohol behind or simply searching for healthier ways to manage stress, remember this: real healing starts from the inside out. By embracing small, consistent habits — such as incorporating adaptogens like gotu kola — you’re laying the foundation for a healthier, more resilient you.
