Limited evidenceBrain & cognition

Wasabi Extract

Standardised for 6-MSITC, an isothiocyanate found in real wasabi rhizome. One Japanese trial reported memory improvements in adults over 60; nothing else in humans supports the cognitive claim yet.

Where to buy

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

What the science says

Memory in older adults Limited evidence
A double-blind randomised controlled trial in healthy adults aged 60 and over found that 12 weeks of wasabi extract containing 6-MSITC improved working memory and episodic memory scores compared with placebo. It is a single trial from one research group, other cognitive domains did not improve, and there is no independent replication.
Recovery from exercise-induced muscle damage Limited evidence
A small placebo-controlled crossover pilot found that ingesting 6-MSITC around eccentric exercise had limited effect on markers of muscle damage. The study was explicitly exploratory and does not support a recovery claim.

Dosage & safety

Studied doseThe memory trial used 100 mg per day of a wasabi extract standardised for 6-MSITC, taken for 12 weeks. Ordinary wasabi paste sold outside Japan is usually horseradish with colouring and contains little or no 6-MSITC.

SafetyShort trials reported no notable adverse effects, but long-term safety data are absent. Isothiocyanates can irritate the stomach lining, so people with reflux or gastritis may not tolerate concentrated doses. Not studied in pregnancy, breastfeeding or in children.

How to take it

TimingOnce daily in the morning, matching the trial protocol.

With food?With food, since concentrated isothiocyanates irritate the stomach lining.

Worth knowingWasabi paste sold outside Japan is usually horseradish with green colouring and contains essentially no 6-MSITC, so eating sushi is not a substitute for the studied extract.

Frequently asked questions

Does wasabi extract improve memory?

Wasabi extract has limited evidence for memory: one Japanese trial in healthy adults aged 60 and over found 12 weeks of 6-MSITC extract improved working and episodic memory versus placebo. It is a single trial from one research group without independent replication, and other cognitive domains did not improve.

How much wasabi extract should I take?

The memory trial used 100 mg per day of wasabi extract standardised for 6-MSITC for 12 weeks, taken once daily in the morning with food.

Does eating wasabi with sushi have the same benefits?

No, wasabi paste sold outside Japan is usually horseradish with green colouring and contains little or no 6-MSITC. Eating sushi is not a substitute for the standardised wasabi extract used in the trial.

Does wasabi extract have side effects?

Short trials of wasabi extract reported no notable adverse effects, but long-term safety data are absent. Concentrated isothiocyanates can irritate the stomach, so people with reflux or gastritis may not tolerate wasabi extract.

Scientific references

Benefits of Wasabi Supplements with 6-MSITC (6-Methylsulfinyl Hexyl Isothiocyanate) on Memory Functioning in Healthy Adults Aged 60 Years and Older: Evidence from a Double-Blinded Randomized Controlled Trial
Nouchi R, Kawata NYS, Saito T, Nouchi H, Kawashima R — Nutrients, 2023
Effects of 6-(Methylsulfinyl)hexyl Isothiocyanate Ingestion on Muscle Damage after Eccentric Exercise in Healthy Males: A Pilot Placebo-Controlled Double-Blind Crossover Study
Tanabe Y, Akazawa N, Nishimaki M, Shimizu K, Fujii N, Takahashi H — J Diet Suppl, 2022

Related in Brain & cognition

Vitamin B2 (Riboflavin) Moderate evidence
Choline Moderate evidence
Magnesium L-Threonate Limited evidence
Phosphatidylserine Limited evidence
Lecithin (Phosphatidylcholine) Limited evidence
Agmatine Sulfate Limited evidence

Herbal medicines: what the evidence says (335)