When considering herbs to improve memory and alleviate brain fog, herbalists would aim to support the body holistically to address physiological and emotional factors underlying these presentations.  

There are a range of herbal actions which would provide this support:

• Anti-inflammatory herbs help to reduce inflammation, which can be particularly helpful in cases where neuroinflammation may be a factor in the presentation of symptoms.
• Antioxidant herbs will help to reduce the impact of oxidative stress, which is commonly linked to neurodegenerative conditions.
• Adaptogenic herbs increase the body’s resilience and adaptation to stress, whether from physiological, environmental, emotional, or biological origins.  They promote normal physiological function and tend to have a harmonising effect on immune responses.  These can be particularly helpful when stress or anxiety are a factor, and in cases where recovery from a viral infection may be contributing to the symptom picture, such as in cases of long covid.
• Nervous system tonics provide support to the tissues, organs, and functions of the nervous system, and can be particularly beneficial when stress, anxiety, and/or sleep issues are part of the picture.
• Circulatory supportive herbs support the integrity of blood vessels which can be helpful when circulation is compromised and may be a factor in memory loss.
• Neuroprotective herbs help to prevent damage to the tissues of the nervous system.
• Cognitive enhancing herbs facilitate learning, memory, and concentration.

If you are experiencing memory loss or brain fog for prolonged periods it is recommended to seek medical care to ensure you receive any necessary investigations or tests.

If you are considering taking herbal medicines as part of your treatment whilst taking other prescribed medications, or have a diagnosed health conditions linked to these symptoms, the guidance of a herbalist will be beneficial to best support you with herbs tailored specifically to your needs.  See our where to find a herbalist page for further details of how to book an appointment with a herbalist.

The herbs

Gotu kola (Centella asiatica) is a wonderful herb for improving cognitive function, helpful in cases of brain fog and memory loss.

Known to improve cognitive performance, gotu kola helps with memory, learning, recall, and ability to concentrate (11, 12).  It is speculated that the effect of gotu kola on enhancing the integrity of blood vessel walls and endothelium may improve circulation to tissues of the nervous system, therefore improving their function.

Gotu kola is a powerful antioxidant herb, helping to reduce tissue damage, which is beneficial in the central nervous system, where it seems to reduce cognitive degeneration and improve mental fatigue.

The antioxidant effect of gotu kola means that it reduces oxidative stress in the body.  This may explain why it seems to be helpful in the treatment of the neurodegenerative diseases Alzheimer’s (characterised by cognitive decline), and Parkinson’s (characterised by loss of motor control, among a myriad of other symptoms), both of which have the underlying mechanism of oxidative stress (13).

A small study observed 60 patients of age above 65 years, diagnosed with mild cognitive impairment (MCI) using the mini-mental state examination (MMSE). The patients were given capsules containing dried powdered gotu kola, at a dose of 500mg twice daily, for six months.  There were statistically significant improvements in MMSE scores after six months of gotu kola treatment, suggesting that it may be helpful in cases of MCI. The study also notes that there was statistically significant improvements in sleep, and overall well being scores in patients at the end of the study (14).  However, the study did not include a control group, indicating that further larger-sized controlled studies may be helpful to gain more information.

In a small study 17 stroke patients were treated with 1000mg per day of gotu kola extract, 17 with 750mg per day of gotu kola extract, and 14 with 3mg per day of folic acid. Vascular cognitive impairment (VCI) was improved over the six-week course of the study for all three patient groups.  The study results found gotu kola to be more effective than folic acid in improving memory domain.  The authors concluded that gotu kola is effective in improving cognitive function after stroke (15). 

In Ayurvedic medicine, gotu kola is considered an important nervine, thought to revitalize the brain cells and remove toxins and blockages from within the nervous system (12).  Gotu kola is widely used in Ayurveda to improve intellect and address cognitive disorders (13).  Gotu kola is sometimes combined with Bacopa monnieri in Ayurveda under the heading ‘brahmi’.  Brahmi meaning: ‘what gives knowledge of Brahman or Supreme Reality’ (12). In Ayurveda this combination is called ‘Medyha rasayana’ which is considered to boost memory, restore cognitive deficits, and improve mental function (16).

The antioxidant properties may explain the traditional use of brahmi in Ayurveda for revitalising brain cells and removing toxins and blockages from the nervous system (12).  The herb is also considered a brain tonic in traditional Chinese medicine (13).

Research into the neuro-regenerative properties of gotu kola have been carried out on brain cells.  One study revealed that the ethanolic extract of Asiatic acid (AA) a compound found in gotu kola, had the ability to promote the elongation of neurites (17). This study was carried out using an in vitro research model on human brain cells, so does not translate directly to humans.  However, these findings do provide some insight into the potential mechanisms of action for the traditional applications of gotu kola as a nervous system tonic, and its apparent activity as an enhancer of brain and memory function.

Alongside being beneficial for neurodegenerative diseases, the actions provided by gotu kola make it a particularly helpful herb in cases of brain fog or memory loss where nervous system support would be beneficial, such as in stress or fatigue, as gotu kola also offer adaptogenic properties, which increase resilience to stress.

Brahmi (Bacopa monnieri) has been given traditionally in Ayurvedic medicine as a brain tonic to enhance memory development, and is a known nervine tonic given by herbalists to support the tissues and function of the nervous system (18, 11).  Some of the effects of bacopa may be attributed to its flavonoid content.

An in vitro study examined the antioxidant activity of bacopa extract in different solvents.  They found that the highest polyphenol content (polyphenols are a type of flavonoid) was in a methanol extract, followed by water extract.  Although in vitro studies are not directly applicable to humans, the results of this study clearly indicated the significant potential of bacopa as a natural antioxidant due to the polyphenol content and the antioxidant properties of polyphenols (18).

This antioxidant action may explain the effects of bacopa in improving memory (especially medium and long-term memory), and as a cognitive enhancer improving concentration and mental performance (11).

Bacopa is well-suited to cases of both brain fog and memory loss, helping to enhance cognitive function, improve memory, concentration, and mental performance.

Bacopa is particularly indicated in neurodegenerative conditions such as Alzheimer’s, and when there is muscle tension or anxiety accompanying memory impairment or brain fog.

Ginkgo (Ginkgo biloba) is a powerful antioxidant herb. It provides neuroprotective properties, stimulating circulation and enhancing cognitive function.

It is indicated specifically in cases of Alzheimer’s and vascular dementia, both as a preventative, and as part of treatment for the conditions (11).  It is thought to improve circulation to the brain, and thereby improve conditions which are associated with vascular impairment to the brain, such as issues with memory, concentration, confusion, and absentmindedness.

A systematic review and meta-analysis of randomised controlled trials looking at ginkgo biloba as a treatment for mild cognitive impairment and Alzheimer’s disease concluded from 21 trials including 2608 patients that Ginkgo biloba is potentially beneficial for the improvement of cognitive function, activities of daily living, and global clinical assessment in patients with mild cognitive impairment or Alzheimer’s disease. However, it was noted that the methodological quality of the trials was moderate to poor, and trial sizes were small, indicating the need for further research (21).

A more recent study aiming to examine the effect of pharmacological interventions and Ginkgo extract as treatment for neurodegenerative disorders characterised by cognitive decline and memory impairment examined 547 patients including healthy controls, individuals with mild cognitive impairment (MCI), Alzheimer’s diseases (AD), and non-Alzheimer dementia.  The study concluded that drug therapy in combination with EGb761 ginkgo extract may provide additional benefit in slowing down disease progression in AD.  They also recommended EGb761 ginkgo extract as symptomatic treatment in cases of MCI (22).

Schisandra (Schisandra chinensis) is a wonderful adaptogenic herb which helps with mental performance and concentration making it a great aid for those experiencing brain fog or memory loss, especially when stress is an underlying factor.  It is gently stimulating for the central nervous system, enhancing focus and mental clarity, and being beneficial in anxiety.

According to traditional Chinese medicine this herb has an affinity with the lungs, and in Western herbalism is considered to have an antitussive action helping to allay coughs.

It also acts as a nervine tonic, restoring the function and tissues of the nervous system, as well as increasing overall resilience to stress.  It provides an antioxidant action, which will be helpful when there is the potential that oxidative stress is playing a role in memory loss.

Siberian ginseng (Eleutherococcus senticosus) is an adaptogenic herb which helps to improve mental performance and concentration, so may be beneficial in cases of brain fog or memory loss, especially where stress is a factor.  It is also helpful when there is a debility following illness and in post-viral syndromes, providing immune modulating actions, which may benefit those experiencing brain fog associated with long covid.

Additionally Siberian ginseng can help in cases of mild depression, so when this accompanies brain fog/memory loss (whether causing these symptoms, or as a side effect of any underlying conditions), this herb may be suitable.

For some sensitive individuals Siberian ginseng can feel too stimulating.

Rhodiola (Rhodiola rosea) is an adaptogenic herb which increases the body’s resilience to stress, and is suggested to be neuroprotective, improving mental performance, concentration, and memory (11).

The neuroprotective activity may be linked to its antioxidant properties. It can be helpful in cases of brain fog and memory loss linked with anxiety, fatigue, and neurodegenerative conditions.

Please note, this herb is critically endangered in the wild. Do not use unless from cultivated sources or from certified sustainable wild collection sold with appropriate guarantees and certification. Read more about our sustainability guide.

Ashwagandha (Withania somnifera) is a fantastic adaptogenic and tonic herb which increases resilience to stress, has anti-inflammatory and immune-modulating properties (11).

These qualities make it a fantastic herb in cases of post-viral syndromes accompanied by brain fog such as can occur with long covid.

It is also indicated for lack of sleep, nervous exhaustion, over-work, so can be helpful when stress is part of the picture accompanying brain fog and / or memory loss.

According to Ayurvedic medicine, ashwagandha is indicated specifically in cases of memory loss. Energetically it is classified as Sattvic in quality, and one of the best herbs for the mind, where it is considered to be calming and clarifying (12), also promoting good quality deep sleep, making it helpful in cases where sleep and memory loss or brain fog accompany one another.

Rosemary (Salvia rosmarinus) is a powerful antioxidant herb and circulatory stimulant.  This combination of properties make it excellent in cases of memory loss, as it aids concentration and mental performance.

Rosemary has long been associated with improving memory, Greek scholars were said to wear wreaths of rosemary on their heads to sit examinations, as it was believed to aid memory and concentration.

It is specifically indicated in the treatment of neurodegenerative conditions where memory loss is a feature, such as Alzheimer’s, due to its activity as a cerebral antioxidant (11).

It can also be helpful in age-related memory loss which does not have a specific underlying condition.

Lion’s mane (Hericium erinaceus) is an edible mushroom with medicinal properties, which has shown potential as a treatment for mild cognitive impairment, of which memory loss can be a feature.  A double-blind, parallel-group, placebo-controlled trial was performed on 50- to 80-year-old participants diagnosed with mild cognitive impairment using a cognitive function scale based on the Revised Hasegawa Dementia Scale (HDS-R).

Participants in the active group took four 250mg tablets containing 96% Yamabushitake (lion’s mane) dry powder, 3 times per day, for 16 weeks.  At weeks 8, 12, and 16 of the trial the Yamabushitake group showed significantly increased scores on the cognitive function scale compared to the control group.  At four weeks after the trial was completed, scores had decreased significantly.

Although this was a small a trial size with just 15 participants in each the active and control groups, it shows promise that lion’s mane/Yamabushitake is an effective treatment for mild cognitive impairment (23).