Stress Relief and Mood​

1. Ashwagandha (Withania Somnifera)

Ashwagandha root (Withania somnifera) is a popular adaptogenic herb used in traditional ayurvedic medicine to treat a variety of conditions. It is native to the Indian subcontinent, but is now grown in many parts of the world due to its popularity.

Benefits

Anxiety and Stress Relief. Ashwagandha has been shown to reduce levels of cortisol, a hormone that is released in response to stress. This can help to reduce feelings of anxiety and promote relaxation.

Brain Function. Ashwagandha contains compounds that have been shown to improve brain function, including memory, focus, and reaction time. It may also help to protect the brain from damage caused by oxidative stress.

Anti-Inflammatory. Ashwagandha contains compounds that have anti-inflammatory properties, which can help to reduce inflammation throughout the body. This can be beneficial for those with inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease.

Blood Sugar Levels. It has been shown to improve insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes. This can help to reduce the risk of complications associated with high blood sugar levels.

Immune Function. Ashwagandha contains compounds that have been shown to enhance immune function, which can help to protect against infections and other illnesses.

Mood Support. The herb has been shown to have antidepressant effects in animal and human studies. It may help to regulate neurotransmitters in the brain, which can improve mood and reduce symptoms of depression.

Muscle Strength. Ashwagandha has been shown to increase muscle strength and mass in athletes and bodybuilders. It may also help to reduce muscle damage caused by exercise.

   Ashwagandha root is a well known Ayurvedic Rasayana

Side-effects

Nausea. Ashwagandha is generally considered safe, but some people may experience stomach upset, diarrhea, and nausea. It is important to start with a low dose and gradually increase the dose. For persons allergic to ashwagandha, it may cause itching, hives, and difficulty breathing.

Interactions. It may not be suitable for everyone, particularly those with certain medical conditions, such as thyroid disorders or autoimmune diseases. It can interact with certain medications, such as sedatives, thyroid hormone replacement therapy, and medications for diabetes, and high blood pressure.

Limited Research. Ashwagandha may not be safe for pregnant or breastfeeding women, as it may stimulate uterine contractions and affect hormone levels.

2. St. John’s Wort

St. John’s Wort (Hypericum perforatum) is a medicinal herb that has been used for centuries to treat various ailments, including depression, anxiety, and insomnia. The active components in St. John’s wort include hypericin and hyperforin, which are believed to have antidepressant and anxiolytic effects.

Benefits

Depression. St. John’s wort has been shown to be effective in treating mild to moderate depression. Several studies have found that St. John’s wort is as effective as prescription antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), in treating depression. The advantage of St. John’s wort is that it has fewer side effects compared to prescription antidepressants.

Anxiety and Stress. The herbal has been found to have anxiolytic effects and can be used to reduce anxiety and stress. This is believed to be due to the herb’s ability to increase levels of serotonin and other neurotransmitters in the brain.

Seasonal Affective Disorder (SAD). St. John’s wort has been shown to be effective in treating symptoms of seasonal affective disorder (SAD), a type of depression that occurs during the winter months. Studies have found that taking St. John’s wort can improve mood and reduce symptoms of SAD.

Menopausal Symptoms. The wort has been found to be effective in reducing symptoms of menopause, such as hot flashes and night sweats. This is believed to be due to the herb’s ability to balance hormones in the body.

Wound Healing. It has been used topically to treat wounds, burns, and other skin conditions. The herb has antibacterial and anti-inflammatory properties that can promote healing and reduce inflammation.

Side-effects

Interactions. St. John’s wort can interact with a number of medications, including antidepressants, birth control pills, blood thinners, and HIV medications. St. John’s wort can reduce the effectiveness of these medications or increase the risk of side effects.

Photosensitivity. It can make the skin more sensitive to sunlight, increasing the risk of sunburn and skin damage. Individuals taking St. John’s wort should avoid prolonged exposure to sunlight and use sunscreen when outdoors.

Indigestion. The wort can cause digestive side effects, such as nausea, diarrhea, and stomach cramps. These side effects are generally mild and go away on their own, but they can be bothersome for some individuals.

Pregnancy. It is not recommended for use during pregnancy or breastfeeding. There is not enough research to determine the safety of the herb during these times.

The potency of St. John’s wort supplements can vary widely. Some supplements may not contain the amount of active ingredients listed on the label, while others may be contaminated with harmful substances. It is important to purchase St. John’s wort supplements from a reputable source and to follow the recommended dosage.

3. Inositol (Myo-inositol)

Inositol is a natural compound that plays a crucial role in the body’s metabolism and that is often used as a dietary supplement. It has been found to be effective in improving mental health, treating PCOS, reducing insulin resistance, improving liver health, and promoting skin health. However, it can also cause digestive issues, interact with medications, cause allergic reactions, and is not recommended for pregnant women.

Benefits

Depression and Anxiety. Inositol is known for its beneficial effects on mental health. It has been used as a natural remedy for anxiety, depression, and panic attacks. Inositol helps to balance the levels of neurotransmitters in the brain, which helps to reduce anxiety and depression.

Polycystic Ovary Syndrome (PCOS). PCOS is a hormonal disorder that affects women of reproductive age. It can cause irregular menstrual cycles, infertility, and other health problems. Inositol has been found to be effective in improving the symptoms of PCOS. It helps to regulate insulin levels, which is important in the treatment of PCOS.

Insulin Resistance. Inositol has been found to be effective in reducing insulin resistance, a condition that can lead to type 2 diabetes. Inositol helps to improve the body’s sensitivity to insulin, which helps to regulate blood sugar levels.

Liver Health. The compound has been found to be beneficial for liver health. It helps to prevent liver damage and improve liver function. Inositol helps to reduce inflammation in the liver, which can help to prevent liver damage.

Skin Health. Inositol has been found to be beneficial for skin health. It helps to improve skin texture and reduce the appearance of fine lines and wrinkles. Inositol helps to regulate the production of sebum, which can help to prevent acne.

Side-effects

Indigestion. Inositol can cause digestive issues such as diarrhea, bloating, and gas. These side effects are usually mild and temporary, but they can be uncomfortable. Taking too much inositol can cause side effects such as dizziness, headache, and fatigue.

Interactions. It can interact with certain medications, including lithium, a medication used to treat bipolar disorder, as inositol may increase the levels of lithium in the body.

Allergies. Some people may be allergic to inositol and symptoms may include hives, swelling, and difficulty breathing.

Pregnancy. Inositol is not recommended for pregnant women as there is not enough research to determine its safety during pregnancy.

4. Gamma-Aminobutyric Acid (GABA)

Gamma-Aminobutyric Acid (GABA) has become a popular supplement for individuals looking to improve their mental and physical health. The natural compound has many roles and it plays a critical role in the brain as a neurotransmitter. It is known for its ability to promote relaxation, reduce anxiety, and improve sleep quality.

As a natural anxiolytic it can help to reduce anxiety and promote relaxation, improve sleep quality, reduce symptoms of depression and ADHD, and improve muscle recovery. As with any supplement, it is important to weigh the potential benefits against the risks and speak with a healthcare provider before use.

Benefits

Anxiety Relief. GABA is a natural anxiolytic, meaning it can help to reduce anxiety and promote relaxation. It does this by binding to specific receptors in the brain that are responsible for regulating anxiety levels.

Sleep. It has also been shown to improve sleep quality by promoting deeper, more restful sleep. This is because GABA can help to reduce the activity of the central nervous system, which can lead to a more relaxed and calm state of mind.

Mood Support. GABA has been shown to have antidepressant effects, making it a potential treatment option for individuals with depression. It is thought that GABA can help to regulate the levels of other neurotransmitters, such as serotonin and dopamine, which are often disrupted in individuals with depression.

ADHD. The compound has also been shown to be effective in reducing symptoms of ADHD, such as hyperactivity and impulsivity. This is because GABA can help to regulate the levels of dopamine in the brain, which is often disrupted in individuals with ADHD.

Muscle Recovery. GABA has been shown to improve muscle recovery after exercise by promoting the release of growth hormone. This can lead to faster recovery times and improved muscle growth.

Side-effects

While GABA is generally considered safe, it can cause side effects in some individuals, which include drowsiness, dizziness, nausea, and in rare cases, seizures.

Bioavailability. GABA has low bioavailability, meaning that it is not easily absorbed by the body. This can limit its effectiveness and may require higher doses to achieve the desired effects.

Interactions. It can interact with certain medications, such as benzodiazepines and antidepressants. It is important to speak with a healthcare provider before using GABA if you are taking any medications.

Limited Research. While there is some research supporting the use of GABA for certain conditions, such as anxiety and ADHD, research is still limited.

5. L-Theanine

L-Theanine is an amino acid commonly found in tea leaves, particularly in green tea, and is also available as a dietary supplement. It has been associated with various benefits and drawbacks, some of which are supported by scientific evidence.

   Theanine is found in tea leaves

Benefits

Stress Relief. It has been found to have a calming effect on the brain, which can help reduce stress and anxiety. It increases the production of alpha waves in the brain, which promote a state of relaxation without causing drowsiness. Studies have shown that L-Theanine can improve mood and reduce anxiety in people with high levels of stress.

Cognitive Function. L-theanine has been found to improve cognitive function and attention in both young and elderly individuals. It enhances alpha brain wave activity, which is associated with a relaxed but focused state of mind. Research suggests that L-Theanine may also help improve memory and learning.

Sleep. The amino acid has been found to improve the quality of sleep in individuals with sleep disturbances. It increases the amount of deep sleep and reduces the time it takes to fall asleep. L-Theanine may also help improve sleep quality in individuals with ADHD, schizophrenia, and other sleep disorders.

Immune Function. L-theanine has been found to increase the activity of certain immune cells, which can help improve immune function. Studies have shown that L-Theanine can increase the production of interferon, a protein that plays a role in the body’s defense against viruses and bacteria.

Blood Pressure. It has been found to have a blood pressure-lowering effect. Studies have shown that it can reduce both systolic and diastolic blood pressure, particularly in individuals with hypertension. It may also help improve blood flow and reduce the risk of heart disease.

Side-effects

Although, L-theanine is not a sedative, it can cause drowsiness in some people, especially when taken in high doses. It is recommended to start with a low dose and gradually increase the dose.

Interactions. It may interact with certain medications, such as antihypertensive drugs, stimulants, and anti-anxiety medications.

Limited Research. L-Theanine is generally considered safe, but it may not be suitable for everyone. Pregnant-, breastfeeding women, and children should consult with a healthcare provider before taking it.

The quality and potency of the product may vary. It is important to choose a reputable brand and check the label for the amount of L-theanine per serving.

6. Phosphatidylserine (PS)

Phosphatidylserine (PS) is a fatty substance called a phospholipid, which covers and protects the cells in your brain and carries messages between them. It plays an important role in keeping your mind and memory sharp. Studies show that the PS may enhance human intelligence as it quickly cross the blood-brain barrier and enter the brain. In the brain, it relieves the muscle cells and increases the blood supply to the brain. This product contains 50% phosphatidylserine, which means it is substantially more concentrated than the typical product with 10% to 20% PS.

Recent research have shown that taking vegetarian phosphatidylserine bulk powder 50% may help with attention, hyperactivity and impulse control in children and teens with attention deficit-hyperactivity disorder (ADHD). Studies also indicate that it may reduce the risk for developing dementia in older people, but more research is needed. Likewise, animal studies have found that the levels of PS in the brain decrease as we with age. Some early evidence show it may improve depression in old people. Other studies have found that taking the supplement during energetic exercise may help reduce muscle soreness after the training.

Benefits

Relieving Stress and Supporting Recovery. PS can significantly reduce the level of excessive stress hormones in stressors, reduce stress and relieve brain fatigue. It can also act on neurotransmitter levels in the brain that affect mood, and can promote concentration. Improve alertness and memory and help alleviate negative emotions (e.g. depression).

Stress Relief. Phosphatidylserine has also been found to help reduce stress levels by lowering cortisol levels. Cortisol is a hormone that is released in response to stress, and elevated levels of cortisol can have negative effects on the body, including impaired cognitive function.

Depression and Anxiety. Some studies suggest that PS may have potential as a treatment for depression and anxiety, though more research is needed.

Improved Brain Function. Phosphatidylserine may improve long-term memory, cognition, and verbal fluency. As we age, phosphatidylserine and other important brain chemicals gradually decrease, resulting in decreased memory and cognitive ability. Supplementation with PS can increase the number of brain spurs, the fluidity of brain cell membranes and promote glucose metabolism in brain cells, thereby making brain cells more active, which promotes concentration and improves alertness and memory formation.

Brain Cell Repair. PS is one of the main components of the brain’s nerves. It can nourish and activate the activities of various enzymes in the brain, delay the process of reducing neurotransmitters, and help repair and renew damaged brain cells and remove harmful substances. It can increase the fluidity of the cell membrane and promote the development of intelligence. Phosphatidylserine and DHA together protect the central nervous system and promote fetal mental development.

Side-effects

While phosphatidylserine is generally considered safe, some people may experience side effects such as upset stomach, insomnia, and headaches.

Limited Research. Although there is some evidence to support the benefits of phosphatidylserine, more research is needed to fully understand its potential effects and optimal dosages.

Source Material. Most phosphatidylserine supplements are derived from soy or sunflower seeds. However, some PS is made from cow brains, which may be a concern for vegetarians or those with religious or ethical objections to animal products.

7. Tryptophan

Tryptophan is an essential amino acid that plays an important role in several biological functions. It is used by the body to produce the neurotransmitter serotonin, which is involved in regulating mood, appetite, and sleep. Additionally, tryptophan can be converted into the hormone melatonin, which regulates the body’s sleep-wake cycle. Tryptophan supplements have been studied for their potential benefits, but there are also some potential drawbacks to consider.

Benefits

Mood. Tryptophan has been shown to increase serotonin levels in the brain, which can help improve mood and reduce symptoms of depression. One study found that tryptophan supplementation improved symptoms in patients with major depression.

Anxiety. The amino acid may also help reduce symptoms of anxiety. In one study, participants who took tryptophan supplements experienced reduced anxiety during a public speaking task.

Sleep. Tryptophan can be converted into melatonin, which regulates the sleep-wake cycle. Studies have shown that tryptophan supplementation can improve sleep quality and duration, especially in people with sleep disorders.

PMS Symptoms. Some studies suggest that tryptophan supplementation may help reduce symptoms of premenstrual syndrome (PMS), including irritability, depression, and anxiety.

Athletic Performance. It has also been studied for its potential to improve athletic performance. One study found that tryptophan supplementation improved endurance in cyclists.

Side-effects

Tryptophan may cause side effects in some people, including nausea, vomiting, and diarrhea.

Interaction. The supplement can interact with certain medications, including antidepressants, anxiety medications, and sleep aids. It is important to talk to a doctor before taking tryptophan if you are taking any medications.

8. Gotu Kola (Centella Asiatica)

Gotu kola is a medicinal herb that many know as Pennywort that has been used for centuries in traditional medicine in Asia and Africa. It has many potential health benefits, but also some drawbacks that need to be considered.

Benefits

Anxiety and stress. Gotu kola has been shown to have anxiolytic (anxiety-reducing) effects. It helps to reduce cortisol levels in the body, which is a hormone that is released in response to stress. This can help to reduce feelings of anxiety and promote feelings of calmness.

Cognitive function. Centella asiatica has been shown to have nootropic effects, which means that it can improve cognitive function. It has been shown to enhance memory and learning, as well as improve attention and concentration.

Blood circulation. Gotu kola has been used for centuries to improve circulation. It can help to improve blood flow to the brain, which can help to improve cognitive function. It can also help to improve circulation in the legs, which can reduce symptoms of varicose veins and improve wound healing.

Wound healing. Gotu kola has been used for centuries to promote wound healing. It has been shown to increase the production of collagen, which is a protein that is important for skin health. It can also help to reduce inflammation and improve blood flow to the wound site.

Anti-inflammatory. Gotu kola has been shown to have anti-inflammatory effects. It can help to reduce inflammation throughout the body, which can help to reduce pain and promote healing.

Antioxidant. Gotu kola has been shown to have antioxidant effects. It can help to neutralize free radicals in the body, which can help to prevent cellular damage and reduce the risk of chronic diseases such as cancer and heart disease.

Venous insufficiency. Gotu kola has been shown to reduce symptoms of venous insufficiency, which is a condition where the veins in the legs are unable to pump blood back to the heart effectively. Symptoms of venous insufficiency include swelling, pain, and fatigue in the legs. Gotu kola can help to improve circulation in the legs and reduce these symptoms.

   Gotu kola leaves close up

Side-effects

Interaction. Gotu kola may interact with certain medications, including blood thinners and medications for high blood pressure. It is important to speak with a healthcare provider before taking gotu kola if you are taking any medications.

Liver function. Gotu kola has been associated with rare cases of liver damage. It is important to speak with a healthcare provider before taking gotu kola if you have liver disease or are taking medications that can damage the liver.

Irritated skin. Gotu kola can cause skin irritation in some people. It is important to do a patch test before using gotu kola topically, and to discontinue use if you experience any skin irritation.

Indigestion. Gotu kola can cause digestive upset in some people. Symptoms may include nausea, vomiting, and diarrhea. It is important to speak with a healthcare provider before taking gotu kola if you have a history of digestive issues.

Allergic reactions. Gotu kola can cause allergic reactions in some people. Symptoms may include itching, hives, and difficulty breathing. It is important to speak with a healthcare provider before taking gotu kola if you have a history of allergies.

Drowsiness. Gotu kola may cause drowsiness in some people.

9. Bacopa Monnieri

Bacopa monnieri, also known as Brahmi, is a member of the snapdragon family of plants and also called water hyssop. It has calming properties and is used to reduce stress and nerve tension in addition to being used to treat Alzheimer’s disease. Brahmi also promotes emotions of tranquility and reduces restlessness.

Bacopa is used to heal stomach ulcers and irritable bowel syndrome and boosts mucus production in the digestive tract. Ayurveda has traditionally used the herb as a treatment for liver function, thyroid health, anxiety, and memory issues.

    Bacopa monnieri herb is small flower

Benefits

Antioxidants (Bacosides, Bacopasides). Preliminary evidence suggests that bacopa may have antioxidant properties. The herb includes saponin substances including bacosides and bacopasides that may improve the flow of brain chemicals involved in cognition, learning, and memory as well as reduce inflammation in the brain.

Few research have, however, examined the potential health benefits of bacopa to date. The treatment and/or prevention of a number of health issues has been the main focus of previous research.

Memory and Brain Function. Numerous research suggest that it may improve cognitive performance and retain memory. The impact on cognitive performance was examined in nine previously published studies, according to a report that was published in the Journal of Ethnopharmacology in 2014. Bacopa has the potential to enhance cognition, according to the study’s findings, but larger, carefully planned trials contrasting the supplement with pharmaceuticals are required.

An earlier study that examined existing research on the effects of bacopa on cognitive function discovered some evidence that the herb extract might enhance memory during free-recall tests. In a 2016 study involving 60 college students, researchers discovered that brahmi (300 mg twice day) treatment resulted in improvements on cognitive function tests after six weeks.

Calming Anxiolytic. Studies indicate that bacopa may assist change the activity of specific stress-related enzymes, suggesting that it may help the brain prepare for dealing with stress. One tiny study examined the benefits of a the extract on healthy participants performing several tasks, and it was published in Phytotherapy Research in 2014. Researchers discovered that bacopa users had improved cognitive function, some favorable mood impacts, and lower cortisol levels.

Currently, there is insufficient scientific data to establish a suitable dose range for the supplement. Doses are normally determined by a number of variables, such as your age, gender, and present state of health.

Side-effects

When used as recommended and under the care of your doctor, brahmi is regarded as safe. Overall, bacopa’s potential side effects include weariness, dry mouth, nausea, bloating, and diarrhea. If you are expecting or breast-feeding, avoid taking brahmi. Likewise, it should not be taken by women who are using oral contraceptives or hormone replacement treatment, since it interacts with excess estrogen and may result in short-term hearing loss.

If you have a thyroid condition, note that brahmi may raise thyroid levels. Interactions with pharmaceuticals that are altered by the liver, Alzheimer’s treatments, anticholinergic drugs, cholinergic drugs, acetylcholinesterase inhibitors, or thyroid hormones may happen.

10. Rhodiola Rosea (Arctic Root)

Rhodiola rosea is an herb that has been traditionally used for centuries in countries such as Russia and Scandinavia for its purported health benefits. It is often viewed as an adaptogen, which is a natural substance that helps the body adapt to stress and maintain homeostasis.

Rhodiola rosea has gained popularity as a dietary supplement, with claims that it can improve physical and mental performance, reduce fatigue, alleviate symptoms of depression and anxiety, and provide neuroprotection.

Benefits

Physical Performance. Some studies suggest that rhodiola rosea may improve endurance and reduce fatigue, making it an attractive supplement for athletes and fitness enthusiasts. In a 2010 study, for example, a group of male students taking rhodiola rosea supplements for four weeks experienced an increase in time to exhaustion during exercise.

Cognition. Rhodiola rosea has also been shown to have cognitive-enhancing effects. A 2015 study found that rhodiola rosea supplements improved mental fatigue and concentration in physicians working night shifts.

Stress and Anxiety. Rhodiola rosea may also have anxiolytic properties, helping to reduce symptoms of stress and anxiety. A 2017 systematic review of 11 clinical trials found that rhodiola rosea had significant anti-stress effects.

Neuroprotective. Rhodiola rosea has been shown to have antioxidant and anti-inflammatory effects, which may help protect the brain from age-related decline and neurodegenerative diseases.

Side-effects

Dizziness. While rhodiola rosea is generally considered safe, some users have reported adverse effects such as dizziness, dry mouth, and gastrointestinal discomfort. High doses may also cause irritability, insomnia, and restlessness.

Interactions. It may interact with certain medications, including antidepressants, blood thinners, and diabetes medications. People taking these medications should consult with their healthcare provider before taking rhodiola rosea.

Limited Research. Rhodiola rosea should not be used during pregnancy or breastfeeding, as there is limited research on its safety during these periods.

11. Moringa Oleifera

Moringa oleifera, also known as the drumstick tree, is a plant species that is native to the Indian subcontinent but is now grown in many parts of the world. The seeds of this plant have been used for medicinal purposes for centuries, and recent studies have shown that they have many potential health benefits.

Benefits

Mood Support. Some studies suggest that moringa may have mood-enhancing effects, such as reducing symptoms of depression and anxiety. However, more research is needed to confirm these effects and determine the optimal dosage and duration of treatment.

Antioxidant. Moringa seeds contain high levels of antioxidants, which help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which has been linked to many chronic diseases, including cancer and heart disease.

Anti-Inflammatory. Moringa seeds also have anti-inflammatory properties, which can help to reduce inflammation in the body. Chronic inflammation has been linked to many diseases, including arthritis, Alzheimer’s disease, and cancer.

Cholesterol. Studies have shown that Moringa seeds can help to lower cholesterol levels in the body. High levels of cholesterol are a major risk factor for heart disease, so reducing cholesterol levels can help to reduce the risk of heart disease.

Digestion. Moringa seeds are also known to improve digestion. They contain high levels of fiber, which can help to regulate bowel movements and prevent constipation.

Immunity. Moringa seeds are also believed to boost immunity. They contain high levels of vitamin C, which is essential for a healthy immune system.

Skin Health. Moringa seeds are also believed to improve skin health. They contain high levels of vitamin E, which is a powerful antioxidant that can help to protect the skin from damage caused by free radicals.

Eyesight. Moringa seeds contain high levels of vitamin A, which is essential for healthy eyes. Vitamin A deficiency can lead to blindness, so getting enough important for maintaining good eye health.

   Moringa oleifera is commonly known as Drumstick trees

Side-effects

Indigestion. While Moringa seeds are generally considered safe, they can cause side effects in some people, which include stomach upset, nausea, and diarrhea.

Interactions. Moringa seeds can interact with certain medications, including diabetes medications and blood thinners. If you are taking any medications, you should talk to your doctor before taking Moringa seeds.

Allergies. Some people may be allergic to Moringa seeds. If you experience any symptoms of an allergic reaction, such as hives, swelling, or difficulty breathing, you should stop taking Moringa seeds and seek medical attention.

Contamination. Moringa seeds can be contaminated with harmful bacteria or other pathogens, especially if they are not stored properly or if they are grown in contaminated soil. It is important to buy Moringa seeds from a reputable source to reduce the risk of contamination.

Limited Research. While there have been many studies on the health benefits of moringa seeds, there is still a lack of research on their long-term effects. More research is needed to fully understand the benefits and risks.

12. Griffonia

Griffonia is a popular herbal supplement that is extracted from the seeds of the Griffonia simplicifolia plant. The shrub native to West Africa is commonly used to promote sleep, reduce anxiety and depression, aid in weight loss, reduce inflammation, and improve cognitive function.

Benefits

Weight Loss. Griffonia has been found to aid in weight loss by suppressing appetite and reducing cravings. This is because it can increase the levels of the hormone leptin, which signals the brain to feel full.

The seeds contain 5-HTP (5-hydroxytryptophan), a precursor to serotonin, which is a neurotransmitter that plays a role in regulating mood, appetite, and seep. Serotonin is also involved in regulating food intake and cravings, and low levels of serotonin have been associated with overeating and weight gain. By increasing serotonin levels, it may help to reduce food cravings and promote satiety, which can aid in weight loss efforts.

One study published in the Journal of Neural Transmission found that participants who took Griffonia Seed Extract experienced significant reductions in body weight, BMI, and waist circumference after 12 weeks of supplementation. The researchers suggested that these effects were due to the supplement’s ability to increase serotonin levels, which led to reduced food intake and increased satiety. Another study published in the International Journal of Medical Sciences found that griffonia supplementation led to significant reductions in body weight, BMI, and body fat percentage compared to a placebo group.

Anti-Inflammatory. Griffonia seed has anti-inflammatory properties, which can help reduce inflammation in the body. This can be beneficial for people with inflammatory conditions such as arthritis and asthma.

Cognition. Griffonia has been found to improve cognitive function by increasing serotonin levels in the brain, which can improve memory, concentration, and overall cognitive function.

Anxiety and Depression. The seed extract has been shown to be effective in reducing symptoms of anxiety and depression. This is because it increases the levels of serotonin in the brain, which can improve mood and reduce anxiety.

Sleep. Griffonia Seed is known for its ability to promote restful sleep due to 5-HTP, a natural compound that is converted into serotonin in the brain. Serotonin is a neurotransmitter that plays a key role in regulating sleep and mood.

Side-effects

Nausea / EMS. Griffonia is generally safe when taken in recommended doses, but it can cause side-effects in some people, such as nausea and diarrhea. In rare cases it can cause a condition called eosinophilia-myalgia syndrome (EMS), which can be a serious condition that causes muscle pain, weakness, and nerve damage.

Interactions. The supplement can interact with certain medications, such as antidepressants and medications for Parkinson’s disease. It may not be suitable for people with liver or kidney disease.

Limited Research. Griffonia supplements are not recommended for pregnant or breastfeeding women, as there is limited research on their safety.

13. L-Histidine

L-histidine is an essential amino acid that is naturally found in many protein-rich foods, including meat, poultry, fish, dairy, and grains. It plays an important role in various biological functions, including the production of histamine, which is involved in immune response, inflammation, and digestion. L-histidine supplements are believed to offer various health benefits, including improved immune function, improved digestion, anti-inflammatory properties, and improved sleep.

Benefits

Sleep. L-histidine is also involved in the production of melatonin, which is a hormone that helps regulate sleep. Some studies have suggested that L-histidine supplements may help improve sleep quality and duration.

Immune Function. The amino acid is a precursor to histamine, which plays a role in the immune response. Histamine is released by immune cells in response to allergens or pathogens, and helps to fight off infections and promote healing.

Indigestion. L-histidine has been shown to improve digestion by increasing the production of stomach acid. This can help improve nutrient absorption and reduce the risk of gastrointestinal disorders.

Anti-Inflammatory. L-histidine is also believed to have anti-inflammatory properties. It can help reduce inflammation in the body by suppressing the production of certain immune cells that are involved in inflammation.

Side-effects

Nausea. L-histidine can cause side effects in some people. Common side effects include nausea, vomiting, diarrhea, and headache. More serious side effects are rare, but can include allergic reactions.

Interactions. It can interact with certain medications, including antipsychotic drugs and certain antibiotics. If you are taking any medications, it is important to talk to your healthcare provider before starting an L-histidine supplement.

14. L-Threonine

L-threonine is an essential amino acid that is found in many protein-rich foods, such as meat, dairy, and eggs. It plays a crucial role in protein synthesis, immune function, and intestinal health. It may also help improve wound healing and mental health.

Benefits

Mood Support. L-threonine is involved in the production of several neurotransmitters, including serotonin, which is important for regulating mood and reducing anxiety and depression.

Protein Synthesis. The amino acid is essential for protein synthesis, which is the process by which the body builds and repairs muscle tissue. It is also important for the synthesis of other important molecules, such as antibodies, enzymes, and neurotransmitters.

Immune Function. L-threonine is involved in the production of antibodies, which are crucial for immune function. It also helps to regulate the balance of T-helper cells in the body, which can help improve immune function and reduce the risk of infections.

Intestinal Health. The compound is important for the health of the intestinal lining. It helps to maintain the integrity of the intestinal barrier, which can help reduce inflammation and improve digestive function.

Wound Healing. L-threonine has been shown to help improve wound healing by stimulating the production of collagen, a protein that is essential for tissue repair.

Side-effects

Allergy. Like any supplement, L-threonine can cause allergic reactions in some people. Symptoms may include hives, swelling, digestive issues, interactions with other nutrients, and difficulty breathing.

Indigestion. It may cause digestive issues in some people, such as nausea, diarrhea, and abdominal cramping. These side effects can usually be minimized by taking the supplement with food and drinking plenty of water.

Nutrient Depletion. L-threonine may interact with other nutrients in the body, such as vitamin B6 and zinc. This can lead to an imbalance in the body and potentially cause health problems.

15. Camu-Camu Fruit

Camu camu is a fruit that grows in the Amazon rainforest of Peru, Brazil, Colombia, and Venezuela. It has been used for centuries by indigenous people for its medicinal properties. In recent years, camu camu fruit extract has gained popularity as a dietary supplement due to its potential health benefits. Its high vitamin C content, antioxidant properties, anti-inflammatory effects, and immune-boosting properties make it a promising supplement for overall health.

    Camu camu fruits in the sun

Benefits

Vitamin C. Camu camu is one of the richest natural sources of vitamin C. A single serving of camu camu can provide up to 1180% of the recommended daily intake of vitamin C. Vitamin C is an important antioxidant that helps to protect cells from damage, boost the immune system, and improve skin health.

Mood Support. Some research suggests that camu camu may have mood-boosting properties. A study published in the Journal of Alternative and Complementary Medicine found that a supplement containing camu camu improved mood and reduced anxiety in young adults.

Antioxidants. Camu camu is rich in antioxidants, such as anthocyanins and flavonoids. These compounds help to protect cells from oxidative stress and inflammation, which can contribute to the development of chronic diseases like cancer, heart disease, and diabetes.

Anti-inflammatory. The fruit has been found to have anti-inflammatory properties, which can help to reduce inflammation in the body. Chronic inflammation has been linked to the development of many chronic diseases, and reducing inflammation may help to improve overall health.

Immune. Camu camu has been found to have immune-boosting properties due to its high vitamin C content. Vitamin C is essential for the proper functioning of the immune system and can help to prevent infections and illnesses.

Side-effects

Nausea. It is generally considered safe when taken in recommended doses. However, some people may experience side effects such as nausea, vomiting, and diarrhea.

Interaction. Camu camu may interact with some medications, such as blood thinners, and should be avoided by people taking these medications.

16. L-Ornithine

L-ornithine is a non-protein amino acid that is synthesized in the body through the breakdown of arginine. It is also found in foods such as meat, fish, and dairy products. L-ornithine supplements are commonly used for a variety of purposes, including improved athletic performance, liver detoxification, sleep quality, wound healing, and immune system function.

Benefits

Sleep. L-ornithine supplementation has been found to improve sleep quality and reduce fatigue in several studies. One study found that taking L-ornithine supplements improved sleep quality and reduced the time it took for participants to fall asleep. Another study found that L-ornithine supplementation reduced fatigue and improved mood in healthy adults.

Athletics. The supplementation has been found to improve athletic performance in several studies. One study found that taking L-ornithine supplements improved muscle endurance and reduced muscle fatigue during high-intensity exercise. Another study found that L-ornithine supplementation improved power output and reduced the levels of the stress hormone cortisol in athletes.

Liver Health. L-ornithine has been found to have liver-protective effects in several animal studies. It is believed to work by stimulating the production of urea, which helps to remove toxic ammonia from the body. One study found that L-ornithine supplementation reduced liver damage in rats with alcohol-induced liver injury.

Wound Healing. The amino acid has been found to have wound-healing properties in several animal studies. It is believed to work by stimulating the production of collagen, a protein that is essential for wound healing. One study found that L-ornithine supplementation improved the healing of skin wounds in rats.

Immune System. L-ornithine has been found to have immunomodulatory effects in several studies. It is believed to work by stimulating the production of cytokines, which are molecules that help to regulate the immune system. One study found that the compound increased the production of cytokines in healthy volunteers.

Side-effects

L-ornithine supplementation may cause gastrointestinal issues such as diarrhea, nausea, and stomach pain. These side effects are usually mild and temporary, but some people may experience more severe symptoms.

Interaction. It may interact with certain medications, including antipsychotic drugs, antiepileptic drugs, and drugs used to treat Parkinson’s disease. People taking these medications should consult their healthcare provider before taking L-ornithine supplements. There is some concern that very high doses could be toxic to the liver and kidneys.

Limited Research. While L-ornithine has been found to have several potential benefits, more research is needed to confirm these findings. More rigorous studies are needed to determine the long-term safety and efficacy.