Get Your Personalized Supplement StackSupplement Stack Quiz

Gota Kola

Also known as: Gotu Kola, Brahmi, Indian pennywort, Centella asiatica

Overview

Centella asiatica, commonly known as Gotu Kola, is a perennial herb native to Asia, widely recognized for its traditional use in cognitive enhancement, wound healing, and circulatory support. It is often classified as a nootropic and adaptogen due to its potential to improve cognitive function, reduce symptoms of venous insufficiency, and promote skin healing. Research indicates that Gotu Kola possesses antioxidant, anti-inflammatory, and neuroprotective properties. While multiple randomized controlled trials (RCTs) and systematic reviews exist, the quality and consistency of evidence vary. It is available in various forms, with standardized extracts being preferred for consistent efficacy. Its primary applications are in supporting memory, executive function, and vascular health, with benefits typically manifesting after several weeks to months of consistent supplementation.

Benefits

Gotu Kola offers several evidence-based benefits, primarily in cognitive function and circulatory health. For cognitive function, a 2016 RCT demonstrated that daily doses of 750 mg and 1000 mg improved cognitive impairment, particularly delayed memory recall, in stroke patients, showing good tolerability. A 2022 systematic review and meta-analysis suggested that Gotu Kola might improve working memory and executive function, especially when combined with multicomponent exercise in older adults with mild cognitive impairment (MCI), though standalone benefits were limited. Another systematic review of 11 studies found mixed but some positive cognitive benefits in healthy individuals and children with ADHD, often in combination products. For circulatory and vascular health, clinical studies indicate benefits in venous insufficiency and microangiopathy, although specific RCTs on *Centella asiatica* alone are fewer. Preclinical evidence also supports neuroprotective effects, including reduction of oxidative stress and promotion of dendritic growth. Effect sizes in cognitive studies are generally modest, and benefits typically require several weeks to months of consistent supplementation.

How it works

Gotu Kola exerts its effects through multiple mechanisms, primarily involving antioxidant and anti-inflammatory activities. Its bioactive compounds, notably triterpenoids like asiaticoside and madecassoside, contribute to its therapeutic properties. It modulates neurotransmitter systems, including cholinergic pathways, and promotes neurogenesis and synaptic plasticity by enhancing dendritic growth and mitochondrial function. Furthermore, Gotu Kola improves microcirculation and vascular integrity, which is crucial for its benefits in venous insufficiency and its indirect support for cognitive function by ensuring adequate blood flow to the brain. These combined actions contribute to its reported cognitive and vascular health benefits.

Side effects

Gotu Kola is generally well-tolerated, with most reported side effects being mild. These can include gastrointestinal discomfort, headache, and skin rash, as observed in some clinical trials. Rare instances of hepatotoxicity (liver damage) and contact dermatitis have been documented, though these are uncommon. Individuals with pre-existing liver conditions or those taking hepatotoxic medications should exercise caution and consult a healthcare professional due to the potential for liver-related adverse events. There are no major drug interactions clearly established, but prudence is advised when combining with other medications, especially those affecting the liver. Contraindications include a known allergy to *Centella asiatica* or related plant species. The safety of Gotu Kola during pregnancy and lactation has not been well-established, and therefore, its use is not recommended in these populations without medical supervision.

Dosage

Effective dosages of Gotu Kola in clinical studies typically range from 750 mg to 1000 mg of standardized extract daily. For cognitive benefits, studies have consistently used doses within this range. While there is no established maximum safe dose, doses exceeding 1000 mg per day have not been extensively studied for safety or efficacy. The timing of supplementation is flexible, but consistent daily intake is recommended to achieve and maintain cognitive benefits. For optimal reproducibility and consistent therapeutic effects, it is advisable to use standardized extracts with quantified triterpenoid content. The specific dosage may vary depending on the intended use and the individual's response, but adherence to the studied ranges is recommended for safety and efficacy.

FAQs

Is Gotu Kola effective for memory?

Evidence suggests Gotu Kola can modestly improve memory, particularly delayed recall and working memory, though effects may be more pronounced when combined with other interventions.

Is it safe for long-term use?

Generally, Gotu Kola is considered safe for long-term use, but rare cases of liver-related adverse events warrant monitoring, especially with prolonged supplementation.

Can Gotu Kola be combined with exercise?

Yes, combining Gotu Kola with exercise, particularly multicomponent exercise, may enhance benefits related to executive function in older adults with mild cognitive impairment.

How quickly do the effects of Gotu Kola appear?

Cognitive improvements from Gotu Kola typically do not appear immediately; they usually emerge after several weeks to months of consistent daily supplementation.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC4908235/ – This randomized controlled trial investigated the effects of Gotu Kola extract (750 mg and 1000 mg daily) on cognitive impairment in stroke patients. It found that both doses significantly improved cognitive function, especially delayed memory recall, and were well-tolerated, suggesting its potential as a cognitive enhancer post-stroke.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9650315/ – This systematic review and meta-analysis explored the effects of Gotu Kola on cognitive function in older adults with mild cognitive impairment. It concluded that Gotu Kola might improve working memory and enhance the effects of exercise on executive function, though its standalone cognitive benefits were limited.
https://www.nature.com/articles/s41598-017-09823-9 – This systematic review analyzed 11 studies on Gotu Kola's cognitive benefits across various populations, including healthy individuals and children with ADHD. It reported some cognitive improvements but highlighted the heterogeneity of methodologies and the frequent use of combination products, indicating a need for more high-quality, standardized research.
https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Centella-asiatica-Cognitive-Vitality-For-Researchers.pdf – This comprehensive evidence summary from the Alzheimer’s Drug Discovery Foundation reviewed 53 RCTs, with a focus on *Centella asiatica*'s role in venous insufficiency and cognitive health. It noted modest cognitive and vascular benefits, rare hepatotoxicity, and promising preclinical neuroprotective data, while emphasizing the limited number of RCTs specifically on *C. asiatica* for cognitive outcomes.