Ginkgo, Bacopa or Lion's Mane: Which Brain Supplement Has the Strongest Human Evidence?

Bacopa has the most consistent human evidence of the three, with modest improvements in memory recall and attention speed after about 12 weeks. Ginkgo has the largest trial, and it found no protection against dementia or cognitive decline. Lion's mane has small, early trials with mixed results that are promising but not yet proven.

That ranking will surprise anyone who has seen ginkgo sold as a memory staple for decades. Below we compare what each ingredient has been tested for, at what dose and for how long, so you can judge the evidence yourself. If you want to know which mental skills you're trying to support in the first place, our guide to what cognitive performance really means breaks them down.

The evidence at a glance

How we judged this: we looked for randomised, placebo-controlled trials in people, gave more weight to larger, longer studies and systematic reviews, and set aside animal and cell research. NovusDNA is a UK supplement brand making clearly labelled, science-led supplements tested by a UKAS-accredited UK laboratory. It sells NovusDNA Lion's Mane, a 20:1 extract from 100% fruiting body, and doesn't sell ginkgo or bacopa, so we've been deliberately conservative about lion's mane. You'll notice it doesn't come top.

Ginkgo biloba: the biggest trial, the weakest result

Ginkgo has been studied more than either rival, but the strongest study found it didn't help. The Ginkgo Evaluation of Memory (GEM) study followed 3,069 older adults taking 240 mg of ginkgo extract a day or a placebo for about six years.

The US National Center for Complementary and Integrative Health (NCCIH) summarises the result plainly: ginkgo did not reduce the risk of dementia. In fact, 277 people in the ginkgo group developed dementia compared with 246 on placebo, according to the Wake Forest study team. A follow-up analysis in JAMA found ginkgo didn't slow cognitive decline in older adults with normal cognition or mild cognitive impairment.

A Cochrane review of 36 trials reached a similar view: most trials were small and shorter than three months, and evidence of a predictable, clinically significant benefit was inconsistent. NCCIH says it's uncertain whether ginkgo affects cognitive performance in healthy people.

Safety matters too. NCCIH warns ginkgo may increase bleeding risk in people taking anticoagulants such as warfarin, and lists dizziness, stomach upset and headache as common side effects.

Bacopa monnieri: modest but consistent

Bacopa, a herb used in Ayurvedic tradition, has the most consistent results of the three for healthy adults, provided it's taken for at least 12 weeks.

A 2012 systematic review by Pase and colleagues included six 12-week trials in adults without dementia, at 300 to 450 mg of extract a day. Bacopa improved performance on 9 of 17 tests of memory free recall, and the authors concluded there was some evidence it improves recall.

A 2014 meta-analysis by Kongkeaw and colleagues pooled nine studies with 518 participants and found bacopa shortened the Trail B test, a measure of attention and mental flexibility, and reduced choice reaction time.

Two practical points stand out. Bacopa is slow: every trial in the Pase review ran for 12 weeks, so a few weeks tells you nothing. And it has side effects. The MSD Manual lists upset stomach, nausea, diarrhoea and fatigue as common, and advises that people on thyroid medication should not use it.

Lion's mane: early, promising and still small

Lion's mane is an edible mushroom, and its human research is younger and smaller than for ginkgo or bacopa. Results are encouraging in places and mixed in others.

The most cited trial, by Mori and colleagues (2009), gave 30 Japanese adults aged 50 to 80 with mild cognitive impairment 3 g a day of dried lion's mane fruiting body or placebo for 16 weeks. Cognitive scores improved in the lion's mane group, but fell significantly four weeks after stopping, which suggests any effect depended on continued use.

In healthy younger adults, a 2023 trial by Docherty and colleagues gave 41 people aged 18 to 45 1.8 g a day for 28 days. Participants were quicker on the Stroop task 60 minutes after a single dose, but there were null findings too, and the authors urged caution. A 2025 systematic review described lion's mane as showing limited effectiveness in clinical trials so far, which is a fair summary.

We cover the lion's mane studies in more detail in our guide to what the research says about lion's mane for focus and memory.

So which has the strongest human evidence?

Bacopa, for memory recall and attention speed in healthy adults, though the effects are modest. Ginkgo has the most research overall, but its largest and longest trial found no protection. Lion's mane is too early to rank higher.

Strongest evidence isn't the same as best for you, though. The judgement calls we'd make:

1. If you take blood thinners, avoid ginkgo unless your GP or pharmacist says otherwise.

2. If you take thyroid medication, avoid bacopa unless your prescriber agrees.

3. If you try bacopa, give it around 12 weeks before judging it, as the trials did, and expect modest effects at best.

4. If you choose lion's mane, pick a fruiting-body product with a stated extract ratio, and remember extracts aren't identical to the dried powder used in the Mori trial.

None of the three has an authorised health claim in Great Britain. That's why a UK brand following the rules won't say lion's mane, bacopa or ginkgo "improves memory" on a label.

What to look for if you choose lion's mane

Check four things: which part of the mushroom is used, the extract ratio, the serving size, and who tested it. Fruiting body matters because the human trials, including Mori, used it; some cheaper products use mycelium grown on grain, which can be mostly grain by weight.

Here's how NovusDNA Lion's Mane answers that checklist. It's a 20:1 dual extract made only from 100% fruiting body, and NovusDNA has its products tested in the UK by Campden BRI, UKAS accredited testing laboratory No. 1079, with certificates available on request. Many reputable brands now use fruiting body, so if you're comparing, ask each for the extract ratio and any published beta-glucan content as well.

NovusDNA Lion's Mane is also part of the Mental Performance Stack, alongside micronised creatine (5 g per serving) and Essential+. Because they're three separate products rather than one blend, you can introduce lion's mane on its own first and track how you respond before adding anything else.

FAQ

Is bacopa better than lion's mane for memory?

On current human evidence, yes. A 2012 systematic review of six 12-week trials found bacopa improved memory free recall, and a 2014 meta-analysis of nine studies found faster attention. Lion's mane trials are smaller: one in older adults with mild cognitive impairment showed improvements that faded after stopping, and one in healthy young adults found mixed results. Bacopa needs about 12 weeks and can upset the stomach, so the better choice depends on your situation and any medication you take.

Does ginkgo biloba improve memory?

The best evidence says it doesn't prevent memory decline. The GEM trial followed 3,069 older adults taking 240 mg a day for about six years and found no reduction in dementia, and a follow-up found no slowing of cognitive decline. A Cochrane review of 36 mostly small, short trials found the evidence inconsistent. NCCIH says it's uncertain whether ginkgo affects cognitive performance in healthy people, and warns it may raise bleeding risk with anticoagulants.

Can you take bacopa and lion's mane together?

No human trials have tested the combination, so there's no evidence it works better than either alone. If you're considering both, add one at a time so you can tell how each affects you, and check with your GP or pharmacist if you take any medication, especially for your thyroid. It's also worth comparing lion's mane with other options, such as how lion's mane compares with ashwagandha.

How long does bacopa take to work?

The trials measured results at around 12 weeks, so judging it after a week or two isn't a fair test. Every trial in the 2012 Pase review lasted 12 weeks, and the 2014 meta-analysis focused on studies of 12 weeks or longer, at 300 to 450 mg of extract a day. There's no guarantee of a benefit for any individual. If you try it, note how your memory and focus feel before starting and again at around three months.

Which part of lion's mane is used in studies?

Many human trials used the fruiting body, the visible part of the mushroom. The Mori trial used dried fruiting body powder at 3 g a day. That's why fruiting body sourcing is worth checking on a label, alongside the extract ratio and independent testing for heavy metals and microbiology. Some products use mycelium instead, so check which part a product contains before you compare prices.

Ginkgo vs bacopa vs lion's mane comes down to this: bacopa has the most consistent human evidence for memory, lion's mane is early but promising, and ginkgo's largest trial didn't deliver. Whichever you choose, check medicine interactions, give it the time the trials did, and buy from a brand that tells you exactly what's in the capsule and who tested it.

If lion's mane is your pick, you can shop NovusDNA Lion's Mane, a 20:1 fruiting-body extract tested in the UK.

This article is for general information and isn't medical advice. If you take any medication, check with your GP or pharmacist before starting a new supplement. Food supplements should not replace a varied, balanced diet and healthy lifestyle.