What is Gotu Kola?
Gotu Kola (Centella asiatica) is a perennial herbaceous plant native to wetlands in Asia. Also known as Centella, Indian pennywort, or "the herb of longevity," it has been used in Traditional Chinese Medicine and Ayurvedic medicine for thousands of years.
Active Compounds: The herb contains several bioactive triterpenoids, primarily asiaticoside, madecassoside, asiatic acid, and madecassic acid. These compounds are responsible for most of its therapeutic effects.
Important Note: Gotu kola should not be confused with kola nut (Cola nitida), which contains caffeine. Gotu kola is caffeine-free.
Primary Functions & Benefits
Cognitive & Neurological Benefits:
Memory Enhancement: May improve memory formation and recall
Cognitive Function: Supports mental clarity and focus
Neuroprotection: Protects brain cells from oxidative damage
Anxiety Reduction: Appears to have anxiolytic (anti-anxiety) effects
Mood Support: May help reduce symptoms of depression
Brain Circulation: Enhances blood flow to the brain
Skin & Wound Healing:
Collagen Production: Stimulates collagen synthesis for skin integrity
Wound Healing: Accelerates healing of cuts, burns, and surgical wounds
Scar Reduction: May minimize keloid and hypertrophic scar formation
Skin Elasticity: Improves skin firmness and reduces signs of aging
Stretch Marks: May help prevent and reduce appearance
Psoriasis & Eczema: Shows potential in managing inflammatory skin conditions
Circulatory System:
Venous Insufficiency: Strengthens vein walls and improves circulation
Varicose Veins: Reduces swelling and discomfort
Edema Reduction: Decreases fluid retention in legs
Microcirculation: Enhances blood flow in small blood vessels
Other Benefits:
Anti-inflammatory properties throughout the body
Antioxidant protection against free radical damage
May support liver health and detoxification
Potential antibacterial and antiviral effects
May help lower blood pressure
Could support kidney health
Recommended Daily Amounts
Standard Dosing:
Dried Herb: 600-2,000 mg daily
Extract (standardized to 10% asiaticosides): 60-120 mg daily
Tincture (1:2 ratio): 30-60 drops (1.5-3 ml), 3 times daily
Fresh Leaves (traditional use): 2-4 leaves daily
Condition-Specific Dosing:
Cognitive Enhancement: 500-750 mg twice daily
Anxiety: 500 mg twice daily for 60 days
Venous Insufficiency: 60-180 mg extract daily (standardized)
Wound Healing (topical): 1-2% concentration in cream/ointment
Treatment Duration:
Most studies show benefits after 4-8 weeks of consistent use. Some practitioners recommend taking breaks every 6 weeks (e.g., 6 weeks on, 2 weeks off) for long-term use.
Forms Available
Oral Supplements:
Capsules/tablets (most common)
Powder (can be added to drinks or smoothies)
Tinctures/liquid extracts
Dried herb for tea
Topical Applications:
Creams and ointments
Oils and serums
Poultices (traditional use)
Supplementation Guidelines
Timing & Administration:
Can be taken with or without food, though some find it gentler on the stomach with meals
Morning and afternoon preferred over evening for some users (may be mildly stimulating for cognition)
Divide doses throughout the day rather than taking all at once for cognitive benefits
Tea: Steep 1-2 teaspoons dried herb in hot water for 10-15 minutes
Quality Considerations:
Look for products standardized to contain:
10% asiaticosides, or
40% total triterpenes (asiaticoside, madecassoside, asiatic acid, madecassic acid)
Synergistic Supplements
Take WITH Gotu Kola:
Ginkgo Biloba: Complementary cognitive and circulatory benefits
Bacopa Monnieri: Synergistic memory and learning enhancement
Lion's Mane Mushroom: Combined neuroprotective effects
Omega-3 Fatty Acids: Enhanced brain health support
Vitamin C: Supports collagen synthesis alongside gotu kola
B-Complex Vitamins: Complementary cognitive and nervous system support
Beneficial Combinations:
Adaptogenic herbs (ashwagandha, rhodiola) for stress management
Other circulatory herbs (horse chestnut, butcher's broom) for vein health
Antioxidants (vitamin E, alpha-lipoic acid) for neuroprotection
Interactions & What NOT to Take
Avoid or Use Caution With:
Sedatives/CNS Depressants: Gotu kola may enhance sedative effects (benzodiazepines, barbiturates, sleep medications)
Hepatotoxic Drugs: May increase risk of liver damage
Diuretics: May have additive effects
Cholesterol-Lowering Drugs: Potential for interaction
Diabetes Medications: May affect blood sugar levels
Medications That May Interact:
CYP450 Substrates: Gotu kola may affect drug metabolism
Blood Thinners: Theoretical increased bleeding risk (limited evidence)
Antidepressants: May have additive effects
Surgery: Discontinue 2 weeks before scheduled surgery
Substance Interactions:
Alcohol: May increase sedative effects and liver stress
Other Herbs with Sedative Properties: Combined effects possible
Who Should Take Gotu Kola
Ideal Candidates:
Individuals seeking cognitive enhancement and memory support
People with mild anxiety or stress-related cognitive issues
Those with venous insufficiency or varicose veins
Individuals recovering from wounds or surgery
People concerned about skin aging or scarring
Those with chronic venous disorders causing leg swelling
Individuals seeking natural neuroprotection as they age
People with psoriasis or other inflammatory skin conditions
Those looking to improve microcirculation
Individuals with a family history of cognitive decline
Who Should AVOID or Use Caution
Contraindications:
Pregnant Women: May cause miscarriage or birth defects
Breastfeeding Women: Insufficient safety data
Children: Safety not established
People with Liver Disease: May worsen liver conditions
Those Scheduled for Surgery: Stop 2 weeks prior
Individuals with Hepatitis: Avoid use
Use Caution:
History of skin cancer (theoretical concern due to photosensitivity)
Individuals with diabetes (monitor blood sugar)
People taking sedatives or sleep medications
Those with bleeding disorders
Individuals with low blood pressure
People sensitive to sedating herbs
Deficiency Symptoms
Note: Gotu kola is not an essential nutrient, so true "deficiency" doesn't occur. However, its absence means missing out on potential benefits for:
Cognitive support and neuroprotection
Enhanced wound healing
Improved circulatory function
Reduced anxiety and stress management
Skin health optimization
Toxicity Symptoms
Mild Side Effects (Relatively Common):
Drowsiness or fatigue
Headache
Stomach upset or nausea
Dizziness
Skin irritation (topical use)
Serious Adverse Effects (Rare):
Liver Damage: Elevated liver enzymes, jaundice
Severe Allergic Reactions: Rash, hives, difficulty breathing
Photosensitivity: Increased sun sensitivity and skin reactions
Hypercholesterolemia: Elevated cholesterol in some individuals
Signs of Excessive Use:
Persistent drowsiness
Digestive disturbances
Unusual bleeding or bruising
Yellowing of skin or eyes (jaundice)
Severe skin reactions
Toxic Levels:
Generally considered safe at recommended doses. Most adverse effects occur at doses exceeding 8,000 mg daily or in individuals with pre-existing liver conditions. Isolated cases of liver toxicity have been reported, though causation is sometimes unclear.
Special Considerations
Duration of Use:
Short-term use (up to 12 weeks) is well-studied and generally safe
Long-term safety beyond 6 months is less clear
Consider periodic breaks (cycling) for extended use
Monitor liver function with prolonged supplementation
Topical vs. Oral:
Topical: Generally, very safe with minimal systemic absorption
Oral: Higher potential for interactions and side effects
Topical application may be preferred for localized skin concerns
Quality & Contamination:
Some products may contain heavy metals or contaminants
Choose reputable brands with third-party testing
Organic sources may reduce pesticide exposure
Ensure proper botanical identification (Centella asiatica)
Individual Variation:
Effects can vary significantly between individuals
Some people experience stimulation; others feel sedation
Genetic factors may influence metabolism and response
Start with lower doses to assess tolerance
Time of Day Considerations
Morning/Afternoon:
Best for: Cognitive enhancement and focus
Reason: May provide mental clarity without evening stimulation
Dose: Take primary dose with breakfast or lunch
Evening (Use Caution):
Some individuals find it calming and can take before bed
Others experience stimulation and should avoid evening doses
If using for anxiety, may be beneficial in early evening
Personal Experimentation:
Monitor your response and adjust timing accordingly. Most users tolerate morning or afternoon dosing best.
Food Timing
With or Without Food:
Can be taken either way
With food: May reduce stomach upset in sensitive individuals
Without food: Potentially faster absorption
Fat content: Not required (unlike fat-soluble vitamins)
Meal Considerations:
Avoid taking with very large, heavy meals that may delay absorption
Morning smoothies can be an excellent delivery method for powder form
Tea form is traditionally consumed between meals
Summary & Key Takeaways
Gotu kola is a versatile herb with significant evidence supporting its use for cognitive function, anxiety, wound healing, and circulatory issues. It's generally safe at recommended doses but requires caution in specific populations, particularly those with liver concerns or pregnancy.
Bottom Line: Start with lower doses (500-750 mg daily) and increase gradually. Take with or without food based on personal tolerance. Monitor for drowsiness or stomach upset. Avoid during pregnancy and breastfeeding. Consider cycling on/off for long-term use. Choose high-quality, standardized extracts from reputable sources. Discontinue and consult a healthcare provider if you experience signs of liver issues (jaundice, severe fatigue, dark urine).
For optimal cognitive benefits, combine with a healthy lifestyle including adequate sleep, exercise, and a nutrient-rich diet. For wound healing and skin benefits, consider both topical and oral forms together.