research

+ ASHWAGANDHA (WITHANIA SOMNIFERA)

Powerful Ayurvedic shrub with yellow flowers and small red fruit. Used for restoration and rejuvenation. Also known as Indian ginseng. Safely used traditionally for over 3,000 years for a wide variety of conditions.

**Scientifically Established Benefits**

• Adaptogenic (nerve tonic which generally calms, reduces anxiety and insomnia)
• Anti-inflammatory (reduces joint inflammation and lowers cortisol)
• Aphrodisiac (increases libido, increases orgasm strength, increases sperm quality)
Cardio-protective (reduces blood pressure, blood sugar and lipids and increases haemoglobin)
• Immuno-stimulatory (reduces stress and increases NK cell production)
• Hepato-protective (prevents lipid oxidation)
• Neuro-modulatory (boosts mood and reduces depression and anxiety by mimicking GABA)
• Neuro-stimulatory (improves cognition, memory and reaction times)
• Regulatory (reduces stress hormones and boosts testosterone while helping new nerves grow)
• Stimulatory (increase muscle mass and increase strength while enhancing energy and endurance)

**Minerals:** Good source of iron, copper, manganese and zinc
**Fats & Fibre** Source of fiber
**Antioxidants:** Excellent source of alkaloids, steroidal lactones and saponins

**Side Effects: ** Pregnant women should not use ashwagandha (it can increase risk of misccarriage). Use caution when taking in combination with pharmaceutical medications which lower blood pressure or blood sugar.
**Suggested Dose:** Effective dose is 5g to 6g per day.

+ BLACK PEPPER

Dried and powdered pungent berries of the peppercorn plant, commonly paired with turmeric.

**Scientifically Established Benefits**

• Anti-oxidant (quenches free radicals)
• Significantly increases bioavailability of multiple nutrients (vitamins, phytochemicals, antioxidants)
• Hepato-protective (inhibits bio- transforming enzyme reactions)

**Vitamins:** Good source of Vitamin K, source of Vitamin E and B Vitamins
**Minerals:** Good source of Iron and Manganese, good source of magnesium and phosphorus
**Fats & Fibre:** Source of fiber
**Phytochemicals:** Excellent source of alkaloids (piperine)

**Side Effects** Very large doses can cause burning sensation and some people can be allergic but it is very rare.
**Suggested Dose:** A small dose of just 20mg helps other nutrients get absorbed.

+ BROCCOLI SPROUT

Nutritiously dense young sprouts of cruciferous broccoli

**Scientifically Established Benefits**

• Anti-oxidant (enhances our own enzyme antioxidant capacity)
• Enhances energy consumption by adipocytes
• Immuno-modulatory (reduce IL-6 production)
• Improves gut flora and reduces bacterial metabolic toxins
• Neuro-protective (reduces oxidative stress)
• Regulatory (epigenetic modulation, boost testosterone and hair growth)
• Stimulatory (increases endurance and preserves muscle)

**Vitamins:** Rich in Vitamin C, source of Vitamin A
**Minerals:** Source of iron and calcium
**Fats & Fibre:** Source of fibre
**Phytochemicals:** Excellent source of sulforaphane
**Antioxidants:** Native antioxidants degraded during digestion

**Side Effects:** Raw sprouts can contain bacteria so pregnant women should avoid eating raw.
**Suggested Dose:** Effective dose depends on sulforaphane content, aim for 20mg per day

+ DANG-GUI BUXUE TANG

Traditional Chinese medicine mixing Astragali Radix and Angelicae Sinensis Radix (in a 5:1 ratio). Traditionally used for thousands of years to ‘enrich’ blood and ‘nourish’ Qi (bio-electric energy)

**Scientifically Established Benefits**

• Anti-inflammatory (immune regulation)
• Anti-oxidant (reduces oxidation of heart muscle and red blood cells)
• Cardio-protective (reduce oxidative stress and heart muscle injury)
• Detoxifying (induces reductase enzymes)
• Hepato-protective (protect against oxidative stress)
• Immuno-modulating (immune system communication, and fatigue regulation)
• Neuro-protective (protective when oxygen levels low and increases nerve growth factor)
• Performance (increases exercise capacity)
• Stimulatory (reduces fatigue)

**Vitamins:** Source of Vitamin C and B6
**Minerals:** Good source of Iron, magnesium and manganese
**Fats & Fibre:** Excellent source of polysaccharides (Angelan)
**Phytochemicals:** Excellent source of alkyl phthalides
**Antioxidants:** Excellent source of flavonoids and saponins

**Side Effects:** Very rare incidence of side effects and used for thousands of years.
**Suggested Dose** Active dose is 1g to 6g per day and should be used for 3 months for optimal effects.

+ KALE

Cruciferous vegetable with multiple colour varieties. Claimed to be one of the most nutrient dense plants on the planet and has the highest amount of Vitamin K of any plant.

**Scientifically Established Benefits**

• Anti-inflammatory (free radical scavenging preventing oxidative damage)
• Occulo-protective (reduces risk of cataract and macular degeneration)

**Vitamins:** Excellent source of Vitamin A, C and especially K, good source of B Vitamins
**Minerals:** Good source of manganese and source of many other minerals
**Fats & Fibre:** Good source of Omega-3 fats
**Phytochemicals:** Rich in lutein and zeaxanthin
**Antioxidants:** Rich in polyphenols, excellent source of (45 different) flavonoids and rich in glucosinates

**Side Effects:** Kale juice can cause digestive discomfort. No side effects.
**Suggested Dose:**Half a 30g fresh weight per day.

+ MACA

The dried and powdered root of the turnip-like Peruvian Lepidium meyenii Walpers (Brassicaceae)

**Scientifically Established Benefits**

• Adaptogenic (reduces biochemical stress)
• Anti-inflammatory (protects against oxidative damage)
• Aphrodisiac (increases libido and enhances fertility in both men and women)
• Improves cognitive performance (focus, attention, mood and memory)
• Osteo-protective (increases bone mineral density)
• Regulatory (hormones, menstruation symptoms and blood pressure)
• Stimulatory (enhances energy levels and stamina)

**Vitamins:** Excellent source of Vitamin C and good source of B (1,2,6 ) Vitamins
**Minerals:** Excellent source of cooper, rich in iron, potassium and manganese
**Fats & Fibre:** Good source of fiber and polysaccharides
**Phytochemicals:** Excellent source of secondary amides (macamides)
**Antioxidants:** Good source of alkyloids, glucosinates and tannins
**Other**: Good source of essential amino acids

**Side effects:** Safely used for hundreds of years with no known side effects. Provides many minerals which are enzyme co-factors involved in metabolism and energy production.
**Suggested Dose:** Often taken before exercise to give a burst of sustained energy. Effective dose depends on desired results and maca quality. Typically 5g to 10g per day is effective

+ MATCHA

High quality concentrated species of green tea from, the Camellia sinensis plant. Usually made into a powder. Contains 137 times more ECH than other green tea varieties and 5 times more L-theonine

**Scientifically Established Benefits**

• Anti-oxidant (scavenges free-radicals and stimulates detoxification)
• Dermo-protective (reduces damage from UVB radiation)
• Immuno-supportive (supports T-cell differentiation and reduces auto-immunity)
• Improves exercise recovery (reduces oxidative-nitrosative stress)
• Improves sleep (relaxes and calms the mind)
• Increases energy (creates feeling of ‘alert calm’ due to caffeine L-theonine mix)
• Neuro-modulatory (increases dopamine and GABA to boost mood)
• Neuro-stimulatory (focus, attention and memory)
• Performance enhancer (enhances fat oxidation and reduces oxidative damage)

**Vitamins:** Good source of Vitamin A
Minerals: Good source of Iron, source of selenium, chrome, zinc and magnesium
**Fats & Fibre:**Source of fiber
**Antioxidants:** Excellent source of polyphenols (epigallocatechin) good source of flavinols, glycosides and porphoryns (chlorophyll)
**Other:** Excellent source of L-theonine

**Side Effects:** Beware of cheap sources containing lots of pesticides. Caffeine content can have unpleasant stimulatory effect for highly sensitive people.
**Suggested Dose:** Effects are dose dependent so consuming more will increase effects.

+ MORINGA LEAF

Dried and powdered leaf of the Moringa oleifera tree. Nicknamed the multi-purpose miracle tree (every above-ground part is edible) for its high nutritional, nutraceutical, and industrial value (as a biodiesel).

**Scientifically Established Benefits**

• Anti-aging (beneficial hormonal and oxidative impact during menopause)
• Anti-microbial (antibacterial and antifungal agents)
• Anti-oxidant and Anti-inflammatory (reduces lipid oxidation and airway inflammation)
• Aphrodisiac (increases libido, erection strength and sexual performance)
• Cardio-protective (protects heart tissue from oxidative damage)
• Hepato-protective (reduces liver inflammation)

**Vitamins:** Excellent source of Vitamin A and C, good source of Vitamin B3 and B10
**Minerals:** Excellent source of bioavailable Calcium and Potassium
**Fats & Fibre:** Good source of polyunsaturated fats
**Antioxidants:** Excellent source glucosinolates, carotenoids, tocopherols, flavonoids, sothiocyanates, tannins and phenolic acids
**Other:** Good source of essential amino acids.

**Side Effects** No known side effects (but do not consume toxic roots).
**Suggested Dose:** Effective dose is 5g per day but many people consume a lot more.

+ SPINACH

Dark green leaves from the Amaranthaceae plant family.

**Scientifically Established Benefits**

• Anti-inflammatory (prevents oxidative damage and reduces bowel inflammation)
• Regulatory (modulates expression and activity of genes involved in metabolism, proliferation, inflammation, and antioxidant defence)
• Curbs food intake by making you feel full (satiety inducing)

**Vitamins:** Excellent Source of Vitamins A, C, E, K
**Minerals:** Good source of selenium, zinc and manganese
**Fats & Fibre:** Good source of fibre, source of omega-3 fats
**Phytochemicals:** Rich in lutein, beta-carotene, and zeaxanthin
**Antioxidants:** Rich source of antioxidants

**Side Effects:** No side effects.
**Suggested Dose** Suggested dose is 30-60g fresh weight per day.

+ SPIRULINA

Spiral-shaped freshwater blue-green algae, processed to break apart cell walls and make nutrients accessible.

**Scientifically Established Benefits**

• Anti-inflammatory (reduces oxidative damage and inhibits COX-2)
• Anti-oxidant (scavenges free radicals and increases enzyme activity)
• Cardio-protective (lowers blood pressure and prevents cell wall damage)
• Detoxification of heavy metals (including arsenic)
• Immuno-stimulatory (increases antibody production and mobilises immune cells)
• Nephro-protective (protects kidneys from toxins)
• Neuro-protective (reduces plaque build-up and reduces reperfusion apoptosis)
• Promotes healthy gut flora (specifically reduces candida)

**Vitamins:** Excellent source of B Vitamins (Thiamin, Riboflavin, Niacin), Good source of Vitamin K and Pantothenic Acid
**Minerals:** Excellent source of copper and iron, good source of magnesium, manganese and source of Potassium
**Fats & Fibre:** Rich in polysaccharides source of Omega 3 and 6 (1:2 ratio)
**Phytochemicals:** Rich source of alkaloids, phenolics and steroids
**Antioxidants:** Rich in pigment phycocyanin and tetrapyrrolic compounds

**Side Effects:** Some reports of immune compromised individuals who had autoimmune reactions after using spirulina, which can be severe. **Suggested Dose:** Start with very low doses if you have immune problems. Effective dose is 3g per day.

+ STEVIA

Non-caloric sweetener made from dried leaves of the Stevia rebaudiana plant. 200 to 300 times sweeter than sugar a little goes a long way. The pure leaf powder typically tastes better than chemical extracts.

**Scientifically Established Benefits**

• Anti-oxidant and anti-inflammatory
• Anti-infective and anti-viral (specifically against Lyme disease)
• Neuro-protective (against oxidative damage from fructose)
• Anti-adipogenic and anti-diabetic (antihyperglycemic, insulinotropic, glucagonostatic)
• Cardio-protective (hypotensive)

**Phytochemicals:** Steviol glycosides

**no side effects or dosage advice**

+ TURMERIC

Bright yellow dried root of Curcuma longa plant, usually ground to a powder. Bioavailability increased with black pepper (piperine). Over 10,000 peer reviewed studies – it is the no. 1 herb studied by science.

**Scientifically Established Benefits**

• Anti-inflammatory (very potent increase in antioxidant enzymes and inhibits inflammatory cell proliferation)
• Cardio protective (reduces platelet aggregation and increases blood flow)
• Treats depression (comparable to anti-depressant medications)
• Neuro-protective (reduces plaque build-up)
• Neuro-modulatory (boosts mood)
• Dermo-protective (speeds up wound healing, reduces acne, psoriasis and dermatitis, improves skin appearance)
• Treats arthritis (reducing symptoms and pain)
• Treats cancer (reduces chemo-resistance in combination therapy)

**Vitamins:** Source of Vitamins B6, C and E
**Minerals:** Excellent source of manganese, rich in zinc, good source of iron and source of calcium
**Fats & Fibre:** Source of fibre
**Antioxidants:** Excellent source of polyphenols (curcumin)

**Side Effects:** Very few side effects (rare and generally mild).
**Suggested Dose** Dose depends on curcumin content, aim for 750mg per day of curcuminoids.

+ YAMABUSHITAKE (LION’S MANE)

Big white mushrooms which look like a Lions mane. Long history of use as a Traditional Chinese Medicine.

**Scientifically Established Benefits**

• Immuno-modulatory (enhances macrophage activity)
• Neuro-modulatory (reduces depression and boosts mood)
• Neuro-protective (reduces plaque build-up and increases myelin sheath production)
• Neuro-stimulatory (boosts cognition, memory and learning and stimulates brain growth via nerve growth factor)
• Stimulatory (reduces fatigue)
• Supports digestive health

**Vitamins:** Good source of B12
**Fats & Fibre:** Rich in beta-glucans
**Phytochemicals:** Rich in cyclic dipeptides, indole alkaloids, pyrimidines, flavones, anthraquinones, amino acid derivatives, and phenolic compounds
**Other:** Excellent source of hericenones and erinacines

**Side Effects:** Rare side effects include itchy skin as a result of increase in nerve growth factor. Effective dose is 3g of dry powder. When cooked and eaten taste a big like seafood or lobster.