Gotu Kola
herbs
Gotu Kola (Centella asiatica) is a traditional medicinal plant used in Ayurvedic and Traditional Chinese Medicine for cognitive and circulatory support. It contains bioactive compounds including asiaticoside and madecassoside that may enhance mental clarity and promote skin health.
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Benefits
Dosage
Typical Dose
300-600 mg daily
Upper Limit
1000 mg daily
Timing
With meals to improve absorption and reduce gastrointestinal upset
Forms & Bioavailability
Dried leaf powder
Moderate; improved with fat-soluble components
Standardised extract (10:1 or titrated for asiaticoside)
High; concentrated active compounds
Capsules
High; convenient dosing and consistency
Tea/infusion
Low to moderate; dependent on steeping time
Side Effects
Interactions
Research Summary
Clinical studies show modest evidence for cognitive enhancement and anxiety reduction, though results remain mixed across trials. Research supports traditional use for venous insufficiency and skin wound healing, with several randomised controlled trials demonstrating positive effects on microcirculation. Further large-scale, long-term studies are needed to establish optimal dosing and efficacy for cognitive applications.
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The Bottom Line on Gotu Kola
Gotu Kola is moderately researched with promising but sometimes mixed evidence.It is most commonly used for enhanced cognitive function and memory and improved blood circulation and vein health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Gotu Kola
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