Herbs for Memory, Focus and Brain Health: What Research Shows

Sudden confusion, a fast change in memory or behavior, or memory problems that keep getting worse need a clinician, not a supplement. See memory changes: when to get help. In an emergency in the US, call 911.

Two safety points apply to the herbs below. Ginkgo may increase the risk of bleeding in people taking anticoagulants such as warfarin, and may interact with other drugs. [1] Fresh ginkgo seeds are toxic when eaten, and serious side effects have occurred with roasted seeds and crude ginkgo plant. [1] This page gives no preparation instructions for any plant.

What this page covers

Three different questions are often mixed: (1) can a herb protect memory in healthy people, (2) can it slow dementia, and (3) can it help people who already have memory loss. The sources answer each differently. Evidence labels: established, promising but limited, mixed, insufficient evidence, no good evidence of benefit, evidence of harm. Traditional use (long use for a purpose) is described separately from research. For supplements sold as "brain boosters" in general, see nootropics and nootropic evidence by outcome.

Ginkgo

Plant: Ginkgo biloba (family Ginkgoaceae); the leaf, usually as an extract, is the most commonly used form. [2][1]

• Traditional use: NCCIH notes a long history in Chinese medicine for cough, diarrhea and other conditions. [1]
• Research, prevention: In three large studies of older adults with normal cognition or mild cognitive impairment, ginkgo extract did not reduce the risk of dementia. One of them, the GEM study, followed more than 3,000 people aged 75 or older. [1] Label: no good evidence of benefit for prevention.
• Research, mild memory problems and dementia: A 2026 Cochrane review pooled 82 studies with 10,613 people. In mild cognitive impairment, ginkgo probably has little or no effect at six months. In dementia, there may be small to moderate benefits at six months, but the evidence for that is low certainty, and the review found that in people with only subjective memory complaints the risk of side effects may be higher at three months. [3] NCCIH describes the dementia evidence as inconsistent. [1] Label: mixed in dementia.
• Healthy people: NCCIH says it is uncertain whether ginkgo influences cognitive performance in healthy people, and much of the research is low quality. [1] Label: insufficient evidence.
• Safety: common side effects are dizziness, digestive symptoms and headache. Ginkgo may be unsafe in pregnancy. [1] See ginkgo.

Bacopa

Plant: Bacopa monnieri (family Plantaginaceae), also called brahmi in Ayurveda. [2][4]

• Traditional use: a long history in Ayurvedic medicine for neurological and behavioral conditions. [4]
• Research: A 2014 meta-analysis of nine placebo-controlled trials (518 people) of standardized extracts used for at least 12 weeks found improvements in a few tests, particularly speed of attention, and called for a head-to-head trial with an existing medication. [4] A 2021 analysis of clinical data said improvements in healthy people were not consistent across studies and that only limited studies exist for memory-enhancing effects. [5] A 2026 network meta-analysis of 29 trials in healthy adults compared bacopa with ginkgo and said the lack of direct comparisons may limit the strength of its conclusions. [6] Label: promising but limited, mostly in healthy adults and on test scores, not on everyday function or dementia.
• Safety: Proper evidence not found in the sources we read. We read the abstracts of the reviews above and none summarized safety, interactions, or pregnancy use, so ask a pharmacist before using it. See bacopa and ginkgo vs ginseng vs bacopa.

Sage

Plant: NCCIH says "sage" covers many Salvia species. Common sage (Salvia officinalis) and Spanish sage (S. lavandulaefolia) are two different species used as traditional remedies. [7][2]

• Research: A few small studies suggest common sage, Spanish sage or both may improve memory test scores in healthy people, but the amount of evidence is small. It is uncertain whether sage affects cognition in Alzheimer's disease because very little research has been done. [7] Label: insufficient evidence.
• Safety: some sages, including common sage, contain thujone, which can be toxic in large amounts, so sage may be unsafe in high doses or long use. Use in pregnancy may be unsafe. [7] See sage.

Other herbs and products

Ginseng, gotu kola, rosemary and "memory formula" blends are not rated here because we did not read a source on each in this round; see botanical and mushroom nootropics, Ayurveda for memory and brain health and Prevagen and memory supplement claims.