Quick Comparison
| Ashwagandha | Bacopa Monnieri | |
|---|---|---|
| Half-Life | 6-12 hours (withanolides) | 2-6 hours (bacosides) |
| Typical Dosage | KSM-66 extract: 300-600 mg daily. Sensoril extract: 125-250 mg daily. Root powder: 3-6 g daily. Best taken with food. Can be taken morning or evening (does not cause drowsiness in most people). | Standard: 300-600 mg daily of extract standardized to 50% bacosides (e.g., Bacognize or Synapsa). Take with fat for absorption. Allow 8-12 weeks for full effects. Evening dosing preferred due to mild sedation. |
| Administration | Oral (capsules, powder). Standardized extracts (KSM-66 or Sensoril) are preferred over raw root powder for consistent dosing. | Oral (capsules, powder). Fat-soluble — take with a meal containing fat. |
| Research Papers | 9 papers | 8 papers |
| Categories |
Mechanism of Action
Ashwagandha
Ashwagandha's withanolide compounds (withaferin A, withanolide A, withanone) modulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing corticotropin-releasing hormone (CRH) and adrenocorticotropic hormone (ACTH) signaling, thereby lowering cortisol production by 25-30% in stressed individuals. It acts as a GABA-A receptor positive allosteric modulator at the benzodiazepine site, producing anxiolytic effects without sedation. Ashwagandha inhibits acetylcholinesterase (AChE), raising acetylcholine levels in the hippocampus and cortex. The withanolides have anti-inflammatory properties via inhibition of NF-κB and COX-2, and antioxidant effects that reduce neuroinflammation and oxidative stress. It may support neurogenesis through upregulation of BDNF and its receptor TrkB, and modulation of the PI3K/Akt pathway.
Bacopa Monnieri
Bacopa's bacosides (bacosides A and B, bacopaside I-VII) enhance synaptic communication by increasing dendritic branching, spine density, and synaptic activity in the hippocampus via modulation of neural cell adhesion molecules (NCAM) and FGF-2. They modulate serotonin through 5-HT3 receptor antagonism (reducing anxiety) and 5-HT2A modulation, dopamine through D1/D2 receptor modulation, and acetylcholine through enhancement of choline acetyltransferase. Bacosides upregulate tryptophan hydroxylase (TPH) and serotonin transporter (SERT) expression, increasing serotonin synthesis and reuptake. The antioxidant properties of bacosides reduce lipid peroxidation and protein carbonylation in the hippocampus via free radical scavenging, protecting neurons from oxidative damage during memory formation. They may enhance CREB phosphorylation and BDNF expression.
Risks & Safety
Ashwagandha
Common
Gastrointestinal discomfort, drowsiness at higher doses, thyroid hormone elevation.
Serious
Can cause hyperthyroidism in susceptible individuals — avoid with thyroid conditions without medical oversight. Rare liver injury reports.
Rare
Vertigo, nasal congestion, sexual dysfunction.
Bacopa Monnieri
Common
Gastrointestinal discomfort (cramping, nausea, bloating), fatigue, dry mouth.
Serious
May interact with thyroid medications.
Rare
Increased bowel movements, decreased appetite.
Full Profiles
Ashwagandha →
An Ayurvedic adaptogen used for over 3,000 years that has become one of the most popular and well-studied supplements for stress, anxiety, and cognitive function. Ashwagandha (Withania somnifera) significantly reduces cortisol levels, improves stress resilience, and enhances memory and reaction time. KSM-66 and Sensoril are the two most studied standardized extracts.
Bacopa Monnieri →
An Ayurvedic herb used for thousands of years as a memory enhancer. Modern research confirms it — Bacopa reliably improves memory formation, recall speed, and information retention. The catch is that benefits require 8-12 weeks of daily use to manifest; it is not an acute cognitive enhancer. The bacosides (active compounds) are also mildly sedating, making evening dosing common.