Boost Your Brain Power with Bacopa

When it comes to herbs that improve human brain function, Bacopa monnieri shines brightly with numerous studies showing its efficacy. It also has a long history of use on the continent of India where they call it Brahmi. Current research suggests that the herb works because it increases certain brain chemicals that are involved in learning, thinking and memory.

Bacopa monnieri is native to the wetlands of Africa, Asia, Australia, Europe, southern India and North & South America. There are other varieties of bacopa besides the monnieri variety, but this article will only cover Bacopa monnieri and refer to it simply as bacopa.

A meta-analysis of nine randomized controlled trials on the cognitive effects of bacopa extract found that 437 people showed improved cognition. The study concluded that bacopa has the potential to improve cognition, particularly speed of attention.[1]

In 2002, a randomized double-blind placebo-controlled study was published showing the efficacy of bacopa. There were seventy-six adults between the ages of 40 and 65. The result showed that taking bacopa had a significant positive effect on the retention of new information.[2]

Another randomized double-blind placebo-controlled study published in 2012 concluded that bacopa can improve attention, cognitive processing and working memory in senior citizens.[3]

Promising research suggests that bacopa can be of help to those people with age related memory impairment including those with conditions such as dementia and Alzheimer’s disease.[4][5]

In Ayurvedic medicine, bacopa has also been used to treat epilepsy, stress, allergies, irritable bowel syndrome and more.[6] Looking through the medical literature one can find studies done on both humans and animals where bacopa has been used to treat a variety of conditions. These include: anxiety and depression, bronchitis and asthma, gastrointestinal disorders, hypothyroidism, Parkinson’s disease, schizophrenia, attention deficit disorder in children and more. [7][8][9] The research is ongoing.

Therapeutic doses of bacopa have not been associated with any dangerous side effects. However, it is not advised to take larger doses than recommended. The usual dose is 300mg of extract per day for a period of 12 weeks. It is known that Bacopa has been used safely in India by for at least the last several hundred years and perhaps even thousands of years.

Craig B Sommers ND, CN

[1] http://www.ncbi.nlm.nih.gov/pubmed/24252493

[2] http://www.ncbi.nlm.nih.gov/pubmed/12093601

[3] http://www.ncbi.nlm.nih.gov/pubmed/23320031

[4] http://www.ncbi.nlm.nih.gov/pubmed/20703343

[5] http://www.ncbi.nlm.nih.gov/pubmed/22700087

[6] http://www.ncbi.nlm.nih.gov/pubmed/24029249  

[7] http://www.ncbi.nlm.nih.gov/pubmed/24682000

[8] http://www.ncbi.nlm.nih.gov/pubmed/21925152  

[9] http://www.ncbi.nlm.nih.gov/pubmed/23326095
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Branched-Chain Amino Acids- Not Just For Building Muscle

Amino acids are the building blocks of protein. The words “branched chain” simply refers to their chemical structure. They are amino acids that have one carbon atom bound to more than two other carbon atoms.

A study was published in the journal Cell Metabolism which concluded that branched chain’ amino acids (BCAAs) may increase life span by inducing mitochondrial biogenesis, which is the spontaneous generation of new mitochondria.[1] Mitochondria are known for supplying cellular energy. The study also concluded that BCAAs upregulate (make more of) the expression of a pro-longevity gene.[2,3,4]

The BCAAs are leucine, isoleucine and valine. These are essential amino acids. Each of these three benefit many biological processes in our body. But they are best known for their ability to build our muscle mass.[5]

Isoleucine is needed for the formation of hemoglobin and to regulate blood sugar and energy levels. It plays an important role in muscle strength and endurance and is a source of energy for muscle tissues. Isoleucine also promotes muscle recovery after an intense workout.[6]

Leucine facilitates healing by modulating the release of natural pain-reducers called enkephalins. Leucine is a precursor of cholesterol and also increases the synthesis of muscle tissue.[7]

Valine is essential in muscle growth and development, muscle metabolism, and the maintenance of nitrogen balance in the body. It can be used as an energy source in place of glucose. Valine has also been used as a treatment for brain damage caused by alcohol.[8]

The BCAAs are formed during photosynthesis when sunlight shines on a green plant. Since BCAAs originate from plants, and eating low on the food chain is the least polluted source of nutrition, I look towards plants to get mine. Beans and peas are a good source for all of the BCAAs. And if you’re interested in protein powder, pea protein powder happens to be high in BCAAs. My favorite source of the BCAAs is Warrior Blend, from SUNWARRIOR.

Craig B Sommers ND, CN

1 D’Antona G, Ragni M, Cardile A, et al. Branched chain amino acid supplementation promotes survival and supports cardiac and skeletal muscle mitochondrial biogenesis in middle-aged mice. Cell Metab. 2010 Oct 6;12(4):362-72.

2 Chowanadisai W, Bauerly KA, Tchaparian E, Wong A, Cortopassi GA, Rucker RB. Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein

phosphorylation and increased PGC-1alpha expression. J Biol Chem. 2010 Jan 1;285(1):142-52.

3 Kelly G. A review of the sirtuin system, its clinical implications, and the potential role of dietary activators like resveratrol: part 1. Altern Med Rev. 2010 Sep;15(3):245-63.

4 Kelly GS. A review of the sirtuin system, its clinical implications, and the potential role of dietary activators like resveratrol: part 2. Altern Med Rev. 2010 Dec;15(4):313-28. 


5 Karlsson, H. K. R. (2004). "Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise". AJP: Endocrinology and Metabolism287: E1–7. doi:10.1152/ajpendo.00430.2003. PMID 14998784.

6,7,8 http://en.wikibooks.org/wiki/Structural_Biochemistry/Proteins/Amino_Acids#Amino_Acid_Subdivisions
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