Quick Comparison
| B-Complex | Gotu Kola | |
|---|---|---|
| Half-Life | Water-soluble; excreted daily (except B12 which is stored) | 2-4 hours (asiaticoside, madecassoside) |
| Typical Dosage | Standard: A quality B-complex providing 25-100 mg of B1, B2, B3, B5, B6, plus 400-800 mcg folate (as methylfolate) and 500-1000 mcg B12 (as methylcobalamin). Methylated forms preferred for B9 and B12 (folate → methylfolate, B12 → methylcobalamin). Take in the morning — B vitamins can be mildly energizing. | Standard: 500-1000 mg standardized extract daily (triterpenes: asiaticoside, madecassoside). Traditional dose: 1-2 grams dried herb as tea. ECa 233 is a well-studied standardized extract. Can be taken morning or evening — mild enough for bedtime use. |
| Administration | Oral (capsules, tablets, sublingual). Methylated forms preferred for B9 and B12. Take with breakfast. | Oral (capsules, extract, tea, tincture). ECa 233 standardized extract for consistent dosing. |
| Research Papers | 10 papers | 9 papers |
| Categories |
Mechanism of Action
B-Complex
Each B vitamin serves specific neurological functions: B1 (thiamine) — cofactor for transketolase (pentose phosphate pathway), pyruvate dehydrogenase, and alpha-ketoglutarate dehydrogenase; essential for glucose metabolism and ATP production in neurons. B2 (riboflavin) — precursor to FAD/FMN, cofactors for Complex I and II of the electron transport chain, and glutathione reductase. B3 (niacin/niacinamide) — precursor to NAD+/NADPH via the salvage pathway; NAD+ is substrate for sirtuins, PARP, and 400+ dehydrogenases. B5 (pantothenic acid) — component of coenzyme A, required for acetylcholine synthesis via choline acetyltransferase and for fatty acid oxidation. B6 (pyridoxine) — cofactor for AADC (5-HTP to serotonin, L-DOPA to dopamine), GABA synthesis (GAD), and homocysteine metabolism. B9 (folate) — tetrahydrofolate donates methyl groups for dTMP and purine synthesis, and for homocysteine remethylation. B12 (cobalamin) — cofactor for methionine synthase (myelin maintenance) and methylmalonyl-CoA mutase.
Gotu Kola
Triterpene saponins (asiaticoside, madecassoside, asiatic acid, madecassic acid) are the primary bioactives. They increase BDNF expression in the hippocampus via CREB and ERK/MAPK pathways, promoting neuroplasticity, synaptogenesis, and memory formation. They enhance collagen type I synthesis through stimulation of fibroblasts and improve microcirculation via VEGF and angiopoietin modulation. Anxiolytic effects occur through positive allosteric modulation of GABA-A receptors (possibly at the benzodiazepine or neurosteroid site) and reduction of acoustic startle response (amygdala modulation). Gotu kola inhibits acetylcholinesterase (AChE), mildly increasing synaptic acetylcholine. Anti-inflammatory effects come from NF-kB inhibition (IkB stabilization) and TNF-alpha suppression. Asiatic acid may also activate PPAR-gamma.
Risks & Safety
B-Complex
Common
Bright yellow urine (harmless — riboflavin excretion), mild nausea.
Serious
Very safe at standard doses. B6 can cause peripheral neuropathy at >200 mg daily for extended periods.
Rare
Flushing from niacin (B3) if non-flush form is not used.
Gotu Kola
Common
Very well-tolerated. Mild GI upset, drowsiness.
Serious
Rare hepatotoxicity reported — avoid with liver disease and limit use to 6-week cycles.
Rare
Headache, dizziness, skin sensitivity to sunlight.
Full Profiles
B-Complex →
The B vitamins (B1, B2, B3, B5, B6, B9, B12) are essential coenzymes in brain energy metabolism, neurotransmitter synthesis, and methylation reactions. Deficiency in any B vitamin impairs cognitive function. B12 and folate deficiency specifically cause irreversible neurological damage if untreated. A high-quality B-complex is foundational for any nootropic regimen, particularly for vegetarians, older adults, and those under chronic stress.
Gotu Kola →
Centella asiatica is an Ayurvedic and Chinese medicine herb known as the 'herb of longevity.' It has been used for centuries to enhance memory, promote wound healing, and reduce anxiety. Modern research confirms it increases BDNF, enhances collagen synthesis, improves microcirculation, and has anxiolytic effects. Unlike most adaptogens, gotu kola has clinical evidence for improving memory and attention in healthy adults.