Interest in natural approaches to brain health has grown rapidly in recent years, with growing numbers of people seeking plant-derived alternatives or complements to conventional care. Botanicals, plant-based compounds with bioactive properties, have been used in traditional medicine for thousands of years to support memory, focus, and mental clarity. Today, a growing body of clinical research is beginning to validate what practitioners of Ayurvedic and traditional Chinese medicine have long observed.
This guide examines the evidence behind three of the most researched botanicals for brain health, specifically Ashwagandha, Boswellia, and Haritaki, and explores Nutricog®, a clinically studied combination of Boswellia and Haritaki developed by PLT Health Solutions. Whether you’re looking to support everyday focus, protect long-term cognitive health, or simply understand what the science says, this article will give you a clear, evidence-based overview.
Quick Summary
- Botanicals such as Ashwagandha, Boswellia, and Haritaki have centuries of traditional use for cognitive support
- Clinical trials show Ashwagandha may improve memory, attention, and mood, particularly under stress
- Boswellia’s anti-inflammatory boswellic acids show neuroprotective potential in human trials
- Haritaki’s antioxidant activity helps combat oxidative stress, a key driver of cognitive ageing
- Nutricog® (Boswellia + Haritaki) demonstrated improvements across multiple cognitive domains in a 120-day RCT, and doubled BDNF levels
- These botanicals work best as part of a broader brain-healthy lifestyle
Why Are Botanicals for Brain Health Gaining Attention?
The global burden of cognitive decline is significant. According to the World Health Organization’s most recent fact sheet (March 2025), an estimated 57 million people worldwide are living with dementia, with that figure projected to rise sharply in coming decades. At the same time, younger adults are increasingly reporting difficulties with focus, mental fatigue, and stress-related cognitive impairment. Conventional pharmacology has made limited progress in disease-modifying treatments for neurodegeneration, driving renewed interest in preventive, plant-based approaches. [1]
Botanical compounds appeal for several reasons: many possess antioxidant, anti-inflammatory, and adaptogenic properties that target multiple pathways relevant to brain health simultaneously. Unlike single-target pharmaceuticals, these multi-mechanism compounds may be better suited to the complex, multifactorial nature of cognitive decline. Epidemiological research consistently shows associations between higher intake of plant-based foods and better long-term cognitive outcomes. [2]
Ashwagandha: The Adaptogenic Herb for Stress and Cognitive Function
Ashwagandha (Withania somnifera) is one of the most widely researched botanicals in integrative medicine. A cornerstone of Ayurvedic practice for over 3,000 years, it is classified as an adaptogen, a substance that helps the body resist physical and psychological stress while restoring physiological balance.
What Does the Evidence Say?
Chronic stress is one of the most significant drivers of cognitive impairment. Elevated cortisol, the primary stress hormone, impairs hippocampal function, disrupts working memory, and accelerates neurodegeneration over time. Ashwagandha’s capacity to reduce cortisol levels has been demonstrated in multiple randomised controlled trials.
A 2024 double-blind, placebo-controlled clinical trial published in Nutrients assessed liposomal ashwagandha supplementation in healthy young adults. Participants showed significant improvements in word recall, choice reaction time, picture recognition, and digit vigilance, and these benefits were observed after both acute supplementation and 30 days of daily use. [3]
A 2024 prospective randomised controlled trial published in the Journal of Psychoactive Drugs found that ashwagandha root extract improved memory, cognition, mood, and fatigue in adults with self-reported cognitive and energy problems, with a well-tolerated safety profile. [4]
An earlier but frequently cited randomised trial (Wankhede et al., 2017, PubMed 28471731) in 50 adults found significant improvements across multiple domains of the Wechsler Memory Scale III after eight weeks of ashwagandha root extract at 300 mg twice daily, including logical memory, verbal paired associates, and picture recognition. [5]
How Does Ashwagandha Support the Brain?
- Withanolides (active steroidal lactones) promote neurogenesis and protect existing neurons from oxidative damage
- Reduces cortisol and HPA axis hyperactivation, protecting hippocampal neurons from stress-induced damage
- Crosses the blood-brain barrier, making it therapeutically active in the central nervous system
- Modulates cholinergic neurotransmission, supporting learning and memory pathways
Note: Most trials use standardised root extract at doses of 300–600 mg/day. Effects appear to accumulate with consistent use over 4–8 weeks. As with any supplement, quality and standardisation of the extract matter significantly.
Boswellia: The Neuroprotective Power of Frankincense
Boswellia serrata, commonly known as Indian frankincense, is a resin extracted from the Boswellia tree, native to India, North Africa, and the Middle East. It has been used in Ayurvedic and traditional Persian medicine for thousands of years as an anti-inflammatory and neuroprotective agent.
Boswellia’s Active Compounds and Mechanisms
The key bioactive compounds in Boswellia are boswellic acids, particularly AKBA (acetyl-11-keto-β-boswellic acid). These molecules inhibit 5-lipoxygenase (5-LOX), a pro-inflammatory enzyme implicated in neuroinflammation, a central mechanism in conditions ranging from age-related cognitive decline to Alzheimer’s disease. [6]
Clinical Evidence for Cognitive Benefits
Neuroinflammation is increasingly recognised as a key driver of cognitive ageing. By reducing inflammatory signalling in the brain, Boswellia may help protect neurons and preserve cognitive function over time.
A double-blind, randomised, placebo-controlled pilot trial (Meshkat et al., Brain Injury, 2022) found that Boswellia serrata extract produced significant cognitive improvements in patients with traumatic brain injury, including performance on the Rey Auditory Verbal Learning Test (RAVLT), digit symbol substitution test, and Trail Making Test B. [7]
The Alzheimer’s Drug Discovery Foundation’s Cognitive Vitality review notes that in pilot trials ranging from 60 to 80 patients, Boswellia extract helped to mitigate declines on some measures of cognitive function. One study in 85 patients with mild-to-moderate Alzheimer’s disease reported improvement on a dementia severity rating scale after six months of treatment, though the clinical significance awaits further peer review. [8]
Importantly, the most recent peer-reviewed clinical evidence for Boswellia in cognition comes from the 2025 Nutricog® trial (see below), which examined Boswellia in combination with Haritaki.
Haritaki: The Ancient Brain Tonic with Modern Evidence
Haritaki (Terminalia chebula) is one of three fruits in the Ayurvedic blend Triphala, and is sometimes called the “king of medicines” in traditional Indian practice. Revered for its broad therapeutic properties, Haritaki is rich in tannins (particularly gallic acid, ellagic acid, and chebulagic acid), polyphenols, and antioxidant compounds.
Antioxidant Activity and Neuroprotection
Oxidative stress, an imbalance between free radicals and antioxidant defences, is one of the primary mechanisms driving age-related cognitive decline and neurodegeneration. Haritaki’s potent antioxidant activity makes it particularly relevant as a protective agent for long-term brain health.
Research published in the Journal of Advanced Pharmaceutical Technology & Research demonstrates Haritaki extract’s significant antioxidant activity against oxidative stress markers relevant to neurodegeneration. Studies have also found that Haritaki supports cerebral blood flow, enhancing delivery of oxygen and glucose to brain tissue. [9]
Memory and Learning
A study published in the Journal of Ayurveda and Integrative Medicine found that Haritaki supplementation improved cognitive performance in elderly subjects, attributed to both its antioxidant and circulatory effects. More recently, the combination of Haritaki with Boswellia in the Nutricog® clinical trial has provided the strongest human evidence to date for this herb’s role in cognitive support. [10]
Nutricog®: Clinically Studied Haritaki and Boswellia Combination
Nutricog® Cognitive Performance Complex is a patented ingredient developed by PLT Health Solutions, combining standardised extracts of Haritaki (Terminalia chebula) and Boswellia (Boswellia serrata), standardised to gallic acid, ellagic acid, and amyrins.
The Clinical Evidence for Nutricog®
Nutricog® has been the subject of more than five years of development, safety testing, preclinical mechanistic research, and clinical investigation.
The pivotal trial was a randomised, double-blind, placebo-controlled study of 100 healthy adults aged 40–65 with subjective memory complaints. Participants received either 300 mg of Nutricog® or placebo daily for 120 days and were assessed using two gold-standard neuropsychological tools: the Rey Auditory Verbal Learning Test (RAVLT) and the Cambridge Neuropsychological Test Automated Battery (CANTAB). [11]
Results demonstrated significant improvements compared to placebo across multiple cognitive domains, including:
- Short- and long-term memory
- Learning rate and capacity
- Sustained attention and working memory
- Multitasking accuracy (with improvements in speed and accuracy simultaneously)
- Decision-making and executive function
The earliest statistically significant benefits, specifically in memory and focus, were observed at just 15 days into the study. The trial also found that Nutricog® doubled levels of brain-derived neurotrophic factor (BDNF), a protein critical for neuroplasticity, the formation of new brain connections, and the survival of existing neurons. [11, 12]
An independent peer-reviewed version of this research was subsequently published in Frontiers in Nutrition (Salter et al., December 2025), adding further scientific credibility to the findings and reporting additional improvements in sleep quality, which is itself an important factor in cognitive consolidation. [12]
Who May Benefit from Nutricog®?
- Adults over 40 noticing changes in memory or mental sharpness
- Professionals in high-pressure or multitasking roles
- Students or those with high cognitive demands
- E-sports enthusiasts seeking processing speed and accuracy
- Older adults looking to support healthy brain ageing proactively
Nutricog® is available in Good Health Naturally’s ReFocus supplement, which also contains Ashwagandha, providing the combined benefits of all three botanicals reviewed in this article.
The Gut-Brain Connection: An Emerging Dimension of Botanical Brain Health
An important and often overlooked dimension of cognitive health is the gut-brain axis. The gut microbiome communicates with the brain via the vagus nerve, immune signalling, and the production of neurotransmitter precursors such as serotonin and dopamine. Dysbiosis, an imbalance in gut bacteria, has been linked to cognitive impairment, neuroinflammation, and mood disorders.
Several botanicals, including Haritaki (a key component of the Ayurvedic prebiotic formula Triphala), have demonstrated prebiotic effects that support a healthy gut microbiome. This gut-mediated pathway may contribute to the cognitive benefits observed with these compounds, in addition to their direct antioxidant and anti-inflammatory effects in the brain. [13]
Getting the Most from Botanicals: Lifestyle Foundations Matter
Botanicals work best when combined with evidence-based lifestyle habits that support overall brain health. No supplement can fully compensate for chronic sleep deprivation, a poor diet, or a sedentary lifestyle.
Sleep
Sleep is when the brain consolidates memories and clears metabolic waste via the glymphatic system. Aim for 7–9 hours of quality sleep per night. Notably, the Nutricog® clinical trial also observed improvements in sleep quality, highlighting the interconnected nature of sleep and cognition. [12]
Physical Activity
Regular aerobic exercise increases BDNF, the same protein elevated by Nutricog®, and supports neurogenesis in the hippocampus. Even 150 minutes of moderate activity per week has significant cognitive benefits.
Nutrition
A diet rich in polyphenols, omega-3 fatty acids, and diverse plant foods provides the raw materials for neurotransmitter synthesis, reduces neuroinflammation, and supports the gut microbiome. The Mediterranean and MIND diets have the strongest evidence for long-term brain health.
Stress Management
Chronic psychological stress accelerates cognitive ageing via cortisol-mediated hippocampal damage. Adaptogenic botanicals like Ashwagandha address this directly, but should be combined with practical stress reduction: whether meditation, exercise, or social connection. For a deeper look at recognising and recovering from chronic stress, read our guide to hidden burnout symptoms.
Frequently Asked Questions
What are the best botanicals for brain health?
The most robustly evidenced botanicals for cognitive support include Ashwagandha (for stress-related cognitive impairment and memory), Boswellia (for neuroinflammation and neuroprotection), Haritaki (for antioxidant-mediated protection and memory), Bacopa monnieri (for long-term memory consolidation), and Lion’s Mane mushroom (for nerve growth factor support). The optimal botanical depends on individual goals and health status.
How long does it take for botanicals to improve cognition?
This varies by botanical. Ashwagandha studies show measurable cognitive benefits after 4–8 weeks of consistent use. Nutricog® demonstrated early benefits at 15 days, with continued improvements over 120 days. Bacopa monnieri typically requires 12 weeks for full effect. Most botanical interventions work best with sustained, consistent use rather than short-term supplementation.
Are botanicals for brain health safe?
The botanicals reviewed here, specifically Ashwagandha, Boswellia, and Haritaki, have long histories of traditional use and, in controlled clinical trials, have generally shown side effect profiles comparable to placebo. However, quality and standardisation of extracts vary between products. Individuals who are pregnant, breastfeeding, on prescription medications (particularly immunosuppressants or anticoagulants), or managing a diagnosed health condition should consult a qualified healthcare practitioner before supplementing.
What is BDNF and why does it matter for brain health?
Brain-derived neurotrophic factor (BDNF) is a protein that supports the survival, growth, and differentiation of neurons. Often described as “fertiliser for the brain”, it is critical for neuroplasticity: the brain’s ability to adapt, learn, and form new memories. Low BDNF levels are associated with depression, cognitive decline, and Alzheimer’s disease. Both regular exercise and, according to clinical research, Nutricog® supplementation have been shown to significantly elevate BDNF levels.
Can botanicals help with age-related cognitive decline?
Growing evidence suggests that botanical compounds with antioxidant, anti-inflammatory, and neuroprotective properties may help slow the trajectory of age-related cognitive decline and support healthy brain ageing when used consistently over time. They are not a treatment or cure for dementia or Alzheimer’s disease, and should not replace medical care. However, as part of a comprehensive brain-healthy lifestyle, they represent a well-tolerated, evidence-informed strategy for proactive cognitive support.
Final Thoughts: A Plant-Based Foundation for Lifelong Brain Health
The scientific case for botanicals in brain health is stronger than ever. Ashwagandha’s cortisol-lowering, neuroprotective effects are supported by multiple randomised trials. Boswellia’s anti-inflammatory boswellic acids offer meaningful neuroprotection, with the strongest human evidence emerging from the 2022 TBI trial and the 2025 Nutricog® RCT. Haritaki’s antioxidant activity addresses one of the primary mechanisms of cognitive ageing. Nutricog®, the combination of Haritaki and Boswellia, has now demonstrated clinically significant benefits across multiple cognitive domains in a 120-day double-blind trial, including a doubling of BDNF levels.
As with any supplement, quality, standardisation, and consistency matter. Botanicals are most effective as part of a foundation that includes quality sleep, regular physical activity, a whole-food diet, and effective stress management.
If you’re considering botanical support for cognitive health, speaking with a registered nutritional therapist or healthcare practitioner can help you identify the most appropriate approach for your individual needs and health history.
References
[1] World Health Organization. Dementia fact sheet. Updated March 2025. https://www.who.int/news-room/fact-sheets/detail/dementia
[2] Salter D et al. Frontiers in Nutrition, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12719083/
[3] Leonard M et al. Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. 2024;16(12):1813. https://www.mdpi.com/2072-6643/16/12/1813
[4] Kale S et al. Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood. Journal of Psychoactive Drugs. 2026;58(1):45–57. https://pubmed.ncbi.nlm.nih.gov/39498904/
[5] Choudhary D et al. Efficacy and Safety of Ashwagandha Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017;14(6):599–612. https://pubmed.ncbi.nlm.nih.gov/28471731/
[6] Ammon HP. Boswellic acids in chronic inflammatory diseases. Planta Med. 2006;72(12):1100–16. https://pubmed.ncbi.nlm.nih.gov/17024588/
[7] Meshkat S et al. Boswellia serrata extract shows cognitive benefits in a double-blind, randomized, placebo-controlled pilot clinical trial in individuals who suffered traumatic brain injury. Brain Injury. 2022;36(4):553–559. https://pubmed.ncbi.nlm.nih.gov/35385330/
[8] Alzheimer’s Drug Discovery Foundation. Cognitive Vitality: Boswellia. https://www.alzdiscovery.org/cognitive-vitality/ratings/boswellia
[9] Bag A et al. The development of Terminalia chebula Retz. (Combretaceae) in clinical research. Asian Pac J Trop Biomed. 2013;3(3):244–52. https://pubmed.ncbi.nlm.nih.gov/23620847/
[10] Singh RH, Narsimhamurthy K, Singh G. Neuronutrient impact of Ayurvedic Rasayana therapy in brain aging. Biogerontology. 2008;9(6):369–374.
[11] PLT Health Solutions. Nutricog Cognitive Performance Complex – Clinical Study Summary. February 2023. https://www.plthealth.com/product-catalog/nutricog
[12] Salter D et al. A standardized combination of Boswellia serrata and Terminalia chebula extracts to improve cognition in adults with subjective memory complaints: a randomized controlled proof-of-concept study. Front Nutr. 2025;12:1695341. https://pmc.ncbi.nlm.nih.gov/articles/PMC12719083/
[13] Peterson CT et al. Prebiotic potential of herbal medicines used in digestive health and disease. J Altern Complement Med. 2018;24(7):656–665. https://pubmed.ncbi.nlm.nih.gov/29584447/
Disclaimer: The information in this article is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or a qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new supplement. Never disregard professional medical advice or delay seeking it because of something you have read here.
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ReFocus®
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