Also known as: Centella asiatica, Asiaticoside, Madecassoside, Brahmi (Ayurvedic name), Pennywort
BotanicalGood evidence
A creeping herb used across Asian traditional medicine, with reasonable modern evidence for connective tissue, skin and circulation in the legs. Its Ayurvedic name causes constant confusion with bacopa.
Typical dose
60.0–180.0 mg per day
Daily with food, split across two or three doses
What it is
Gotu kola is Centella asiatica, a low creeping herb growing in wet areas across Asia, eaten as a vegetable in Sri Lanka and Thailand as well as used medicinally.
The active compounds are triterpenes, principally asiaticoside, madecassoside, asiatic acid and madecassic acid. Extracts are standardised to total triterpene content, commonly 10 to 40 per cent.
Both gotu kola and bacopa are called brahmi in different Ayurvedic traditions, which is a persistent source of confusion. They are unrelated plants doing different jobs, so check the Latin name on any product.
How it works
The triterpenes stimulate collagen synthesis and support the organisation of connective tissue, which is the best-characterised effect and the basis for its use on skin and scars.
It also strengthens the walls of small blood vessels and reduces capillary leakiness, which underlies the research on heaviness and swelling in the legs after long periods standing.
Separate work suggests effects on stress signalling and on nerve tissue, though these are less well established than the connective tissue findings.
What the evidence shows
Wound healing and skin research is the strongest area, with trials reporting improved healing, better scar appearance and increased skin firmness, both taken orally and applied topically.
There is a reasonable body of European clinical work on circulation in the legs, reporting reduced swelling and heaviness in people who stand for long periods.
Cognitive and mood research is smaller and more preliminary. Anyone buying gotu kola for the brain is on considerably thinner ground than someone buying it for skin or legs.
Dosing
Standardised triterpene extracts are used at 60 to 180 mg daily, often split into two or three doses. Whole leaf powder is used at considerably higher weights, 1 to 4 g.
Dose against triterpene content rather than extract weight, since standardisation varies from 10 to 40 per cent between products.
Traditional practice cycles it rather than taking it continuously, commonly six weeks on and two weeks off. Effects on skin and circulation accrue over weeks to months, so this rewards patience.
At a glance
Common forms
Standardised triterpene extract, Centella asiatica leaf powder, Topical creams and serums, Within skin and circulation formulas
Half-life / duration
Effects on tissue accrue over weeks to months
Timing
Daily with food, split across two or three doses
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Gotu kola is generally well tolerated. Digestive upset, headache and drowsiness are the most commonly reported effects, mostly at higher doses.
Skin sensitivity can occur with topical use, so patch testing is sensible.
Prolonged continuous use at high doses is not well studied, which is part of why traditional practice cycles it. Speak to your doctor before use if you take regular medication or are under medical care.
Who should avoid it
Speak to your doctor before use if you take regular medication or are under medical care. Cycle rather than taking continuously at high doses, since prolonged use is not well studied. Patch test topical products. Avoid in pregnancy and breastfeeding. May cause drowsiness in some people.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
