Energy Metabolism

Lipoic acid: energy metabolism and redox regulation of transcription and cell signaling

The effects and mechanisms of mitochondrial nutrient alpha-lipoic acid on improving age-associated mitochondrial and cognitive dysfunction: an overview

α-Lipoic acid treatment increases mitochondrial biogenesis and promotes beige adipose features in subcutaneous adipocytes from overweight/obese subjects

Performance

The effects of alpha lipoic acid on muscle strength recovery after a single and a short-term chronic supplementation - a study in healthy well-trained individuals after intensive resistance and endurance training

Exercise Performance Upregulatory Effect of R-α Lipoic Acid with γ Cyclodextrin

Alpha-Lipoic acid as a biological antioxidant

Cognitive Function

Alpha lipoic acid treatment in late middle age improves cognitive function: Proteomic analysis of the protective mechanisms in the hippocampus

Alpha-lipoic acid attenuates acute neuroinflammation and long-term cognitive impairment after polymicrobial sepsis

α-lipoic acid in patients with autosomal dominant polycystic kidney disease

Type of Compound:

Adaptogenic Herb

Origin:

India, the Middle East, and parts of Africa

Benefits:

• Enhances the body's ability to manage stress by modulating the stress response system.
• Supports natural inflammation management, contributing to comfort in areas prone to inflammation.
• Aids cognitive function, supporting memory and concentration.
• Contributes to hormonal balance, with potential benefits for reproductive health and hormone-related wellness.

Deep Dive:

Ashwagandha is a beacon of traditional wisdom in today's wellness landscape. As an adaptogenic herb with roots in Ayurvedic medicine, it presents a broad spectrum of biological activities that have piqued the interest of the health community. Its stress-modulating abilities, alongside support for managing inflammation, protecting neurological health, and balancing hormones, make Ashwagandha a comprehensive ally for well-being. It stands out as an invaluable component for anyone looking to blend the ancient art of herbal remedies with the needs of contemporary life.

Stress management

Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials

A Prospective, Randomized Double-Blind, Placebo Controlled Study of Safety and Efficacy of a High Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults

An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract

Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized,
Placebo-controlled Clinical Study

Efficacy of Withania somnifera supplementation on adult’s cognition and mood

Mental Health/Cognitive Function

The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial

Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study

Effects of Acute Ashwagandha Ingestion on Cognitive Function

Performance

Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial

A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults

Anxiolytic

Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials

A Prospective, Randomized Double-Blind, Placebo Controlled Study of Safety and Efficacy of a High Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults

Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study

Joint Health

Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis

Efficacy of Curcumin and Boswellia for Knee Osteoarthritis: Systematic Review and Meta-Analysis

Efficacy and tolerability of Boswellia serrata extract in treatment of osteoarthritis of knee--a randomized double blind placebo controlled trial

A randomized, double blind, placebo controlled, cross over study to evaluate the analgesic activity of Boswellia serrata in healthy volunteers using mechanical pain model

Potential complementary and/or synergistic effects of curcumin and boswellic acids for management of osteoarthritis

Anti-inflammatory

Curcuma longa and Boswellia serrata Extracts Modulate Different and Complementary Pathways on Human Chondrocytes In Vitro: Deciphering of a Transcriptomic Study

An Update on Pharmacological Potential of Boswellic Acids against Chronic Diseases

Boswellic Acids and Their Role in Chronic Inflammatory Diseases

Anti-oxidative

Antioxidant and Ex Vivo Immune System Regulatory Properties of Boswellia serrata Extracts

Boswellia Essential Oil: Natural Antioxidant as an Effective Antimicrobial and Anti-Inflammatory Agent

Boswellia serrata extract attenuates inflammatory mediators and oxidative stress in collagen induced arthritis

Type of Compound:

Plant Extract

Origin:

Believed to originate along the coasts of the Mediterranean

Benefits:

• Supports antioxidant activity
• May aid in detoxification processes
• Potentially contributes to reducing inflammation
• Supports cardiovascular health
• Supports cognitive function
• May enhance exercise stamina

Deep Dive

Beetroot, scientifically known as Beta vulgaris, is a vibrant root vegetable with a high nitrate content. The deep red color of beetroot is attributed to betalains, powerful antioxidants that may contribute to anti-inflammatory and detoxification processes in the body. Moreover, beetroot has been linked to potential cardiovascular benefits, as its high nitrate content can enhance nitric oxide production, promoting vasodilation and contributing to lower blood pressure. Emerging research also suggests that beetroot consumption may support cognitive function and improve exercise stamina.

Endothelial Function (Blood flow)

The Effects of Beetroot Juice on Blood Pressure, Microvascular Function and Large-Vessel Endothelial Function: A Randomized, Double Blind, Placebo-Controlled Pilot Study in Healthy Older Adults

"Beet" the cold: beetroot juice supplementation improves peripheral blood flow, endothelial function, and anti-inflammatory status in individuals with Raynaud's phenomenon

A single dose of beetroot juice improves endothelial function but not tissue oxygenation in pregnant women: a randomised clinical trial

Effects of beetroot juice supplementation on vascular functional and structural changes in aged mice

Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation

Cardiovascular Health

Acute Supplementation with Nitrate-Rich Beetroot Juice Causes a Greater Increase in Plasma Nitrite and Reduction in Blood Pressure of Older Compared to Younger Adults

The Potential Benefits of Red Beetroot Supplementation in Health and Disease

Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial

Beetroot ( Beta Vulgaris L.) Extract Acutely Improves Heart Rate Variability Recovery Following Strength Exercise: A Randomized, Double-Blind, Placebo-Controlled Crossover Trial-Pilot Study

Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation

Cognitive Function

Acute effects of a chewable beetroot-based supplement on cognitive performance: a double-blind randomized placebo-controlled crossover clinical trial

Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients

Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation

Type of Compound:

Vitamin

Origin:

Acquired through dietary intake

Benefits:

• Vitamin B1 (Thiamine): Contributes to normal energy-yielding metabolism
• Vitamin B2 (Riboflavin): Contributes to normal energy-yielding metabolism and the maintenance of normal mucous membranes, skin, and vision
• Vitamin B3 (Niacin): Contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue, and the maintenance of normal skin
• Vitamin B5 (Pantothenic Acid): Contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue
• Vitamin B6: Contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue, normal psychological function, and the normal function of the nervous system
• Vitamin B7 (Biotin): Contributes to normal energy-yielding metabolism, normal macronutrient metabolism, and the maintenance of normal hair and skin
• Vitamin B9 (Folate): Contributes to normal amino acid synthesis, normal blood formation, normal psychological function, and the reduction of tiredness and fatigue
• Vitamin B12: Contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue, normal psychological function, and the normal function of the nervous system

Deep Dive

Vitamin B, a group of essential water-soluble nutrients, plays a significant role in addressing energy metabolism and neurological effects. B vitamins serve as cofactors in various enzymatic reactions, facilitating the conversion of nutrients into energy. Additionally, these vitamins, especially B6 and B12, play vital roles in neurological health, influencing nerve function and potentially mitigating neurological symptoms. The collective impact of B vitamins on energy metabolism and neurological well-being underscores their importance in promoting overall health and vitality.

Energy metabolism

A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial

The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial

B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

Mood/Stress

Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis

Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of randomized controlled trials

Cognitive Function

Effects of Folic Acid and Vitamin B12, Alone and in Combination on Cognitive Function and Inflammatory Factors in the Elderly with Mild Cognitive Impairment: A Single-blind Experimental Design

Benfotiamine and Cognitive Decline in Alzheimer's Disease: Results of a Randomized Placebo Controlled Phase IIa Clinical Trial

Effects of Folic Acid Combined with DHA Supplementation on Cognitive Function and Amyloid-β-Related Biomarkers in Older
Adults with Mild Cognitive Impairment by a Randomized, Double Blind, Placebo-Controlled Trial

Effect of folic acid combined with docosahexaenoic acid intervention on mild cognitive impairment in elderly: a randomized double-blind, placebo-controlled trial

The preventive efficacy of vitamin B supplements on the cognitive decline of elderly adults: a systematic review and meta-analysis

Type of Compound:

Secondary Plant Metabolite

Origin:

Coffee and tea are cultivated in various regions worldwide.

Benefits:

• Supports alertness and reduces feelings of tiredness.
• Some research suggests potential cognitive enhancements, such as improved focus and mood.

Deep Dive:

Caffeine, a natural stimulant present in coffee, tea, and various plant-based sources, is widely celebrated for its energizing qualities. Its mechanism involves blocking adenosine receptors in the brain, diminishing the feeling of tiredness and fostering alertness. Beyond beverages, caffeine can also be found in chocolate and certain medications. Studies hint at potential cognitive perks, such as enhanced concentration and mood enhancement, rendering it a popular choice for a quick energy boost. Nevertheless, moderation is advised, as excessive consumption may result in side effects like sleep disturbances and nervousness, underscoring the significance of mindful caffeine intake for overall well-being.

Cognitive Function

Caffeine and Cognitive Functions in Sports: A Systematic Review and Meta-Analysis

Effect of Caffeine on Attention and Alertness Measured in a Home Setting, Using Web Based Cognition Tests

Repeated low-dose caffeine ingestion during a night of total sleep deprivation improves endurance performance and cognitive function in young recreational runners: A randomized, double-blind, placebo-controlled study

Performance

Caffeine Timing Improves Lower-Body Muscular Performance: A Randomized Trial

Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta Analysis

Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis

Effects of Caffeine Ingestion on Physical Performance in Elite Women Handball Players: A Randomized, Controlled Study

Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review

Caffeine increases performance and leads to a cardioprotective effect during intense exercise in cyclists

Repeated low-dose caffeine ingestion during a night of total sleep deprivation improves endurance performance and cognitive function in young recreational runners: A randomized, double-blind, placebo-controlled study

Type of Compound:

Secondary Plant Compound

Origin:

Turmeric has been cultivated since ancient civilizations in India and later in China.

Benefits:

• Supports inflammation management
• Contributes to antioxidative processes
• Supports cognition
• Aids joint health

Deep Dive:

Curcumin stands as one of the most extensively studied ingredients. It serves as the primary bioactive compound in turmeric, offering potent anti-inflammatory properties. Substantial evidence suggests its potential in alleviating various conditions, ranging from chronic pain to depression. However, curcumin faces a challenge with poor bioavailability when consumed alone. To achieve meaningful blood levels, it requires integration with absorption-enhancing technologies.

Anti-inflammatory

Effects of curcumin on serum cytokine concentrations in subjects with metabolic syndrome: A post-hoc analysis of a randomized controlled trial

Anti-inflammatory effects of oral supplementation with curcumin: a systematic review and meta-analysis of randomized controlled trials

Profiling Inflammatory Biomarkers following Curcumin Supplementation: An Umbrella Meta-Analysis of Randomized Clinical Trials

Effects of curcumin supplementation on inflammatory biomarkers in patients with Rheumatoid Arthritis and Ulcerative colitis: A systematic review and meta-analysis

Joint Health

In patients with osteoarthritis, is curcumin, compared to placebo, effective in reducing pain?

Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study

Curcuma longa extract reduces inflammatory and oxidative stress biomarkers in osteoarthritis of knee: a four month, double-blind, randomized, placebo-controlled trial

Curcuminoid treatment for knee osteoarthritis: a randomized double-blind placebo-controlled trial

Efficacy and Safety of Curcumin and Curcuma longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial

A Meta-Analysis of the Impact of Nutritional Supplementation on Osteoarthritis Symptoms

Focus/Cognitive Function

Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials

Efficacy of Curcumin on Cognitive Function Scores in Women with Premenstrual Syndrome and Dysmenorrhea: A Triple-Blind, Placebo-Controlled Clinical Trial

Curcumin intervention for cognitive function in different types of people: A systematic review and meta-analysis

Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population

Effects of turmeric on Alzheimer's disease with behavioral and psychological symptoms of dementia

Anti-oxidative

Antioxidant Potential of Curcumin—A Meta-Analysis of Randomized Clinical Trials

The effects of curcumin-containing supplements on biomarkers of inflammation and oxidative stress: A systematic review and meta analysis of randomized controlled trials

Curcumin reduces malondialdehyde and improves antioxidants in humans with diseased conditions: a comprehensive meta-analysis of randomized controlled trials

Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis

Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose–response meta-analysis of randomized controlled trials

The Effects of Curcumin Supplementation on Muscle Damage, Oxidative Stress, and Inflammatory Markers in Healthy Females with Moderate Physical Activity: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial

Type of Compound:

Plant Extract

Origin:

Southern China

Benefits:

• Supports digestive health
• Supports inflammation management
• Contributes to antioxidative processes

Ginger extract, hailing from the rhizome of the Zingiber officinale plant, boasts a storied legacy steeped in both culinary mastery and ancient medicinal traditions. Brimming with potent bioactive compounds such as gingerol, shogaol, and paradol, ginger extract is celebrated for its multifaceted benefits, including anti-inflammatory, antioxidant, and digestive support. Its prowess in combating inflammation positions it as a promising ally in addressing conditions like osteoarthritis, with promising research indicating a potential reduction in discomfort and enhancement in joint function. But ginger extract's influence extends beyond mere digestive and anti-inflammatory realms. It's also under the lens for its potential contributions to cardiovascular health, with studies hinting at its ability to aid in reducing blood pressure and cholesterol levels, thus fostering overall cardiovascular well-being.

Anti-inflammatory

Effect of Ginger on Inflammatory Diseases

Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials

Effect of ginger (Zingiber officinale) on inflammatory markers: A systematic review and meta-analysis of randomized controlled trials

The effect of ginger supplementation on IL2, TNFα, and IL1β cytokines gene expression levels in patients with active rheumatoid arthritis: A randomized controlled trial

Type of Compound:

Adaptogenic Herb

Origin:

Shangdang, China

Benefits:

• Supports mood
• Aids natural immune defenses
• May help with exercise performance

Panax ginseng, also known as "true Ginseng," originates from Shangdang, China, and holds a revered status in traditional Chinese medicine. Belonging to the ginseng family of plants, it's widely utilized for its multifaceted benefits. While it shines in supporting mood, bolstering natural immune defenses, and enhancing cognition, its efficacy in terms of erectile function and testosterone levels remains less impressive. Studies suggest that it may offer some support for exercise performance, although further research is warranted in this regard. Overall, Panax ginseng stands as a cornerstone in herbal medicine, embodying centuries of wisdom and offering a holistic approach to well-being.

Anti-Fatigue

Safety and antifatigue effect of Korean Red Ginseng: a randomized, double-blind, and placebo-controlled clinical trial

Anti-Fatigue Effects of Enzyme-Modified Ginseng Extract: A Randomized, Double Blind, Placebo-Controlled Trial

Efficacy of ginseng supplements on disease related fatigue: A systematic review and meta-analysis

Ginseng and Ginseng Herbal Formulas for Symptomatic Management of Fatigue: A Systematic Review and Meta-Analysis

Cognitive Function

Cognition enhancing effect of panax ginseng in Korean volunteers with mild cognitive impairment: a randomized, double blind, placebo-controlled clinical trial

Effects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo controlled Trial

Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo controlled, crossover study

Effect of Korean Red Ginseng in individuals exposed to high stress levels: a 6-week, double blind, randomized, placebo-controlled trial

Active ginseng components in cognitive impairment: Therapeutic potential and prospects for delivery and clinical study

Type of Compound:

Endogenous Substance

Origin:

Naturally Synthesized by the Body

Benefits:

• Supports collagen production
• Acts as a neurotransmitter aiding cognitive functions and promoting a calming effect
• May help sleep quality

Deep Dive:

Glycine, a non-essential amino acid, plays a multifaceted role in the human body, contributing to various physiological functions. As a vital building block of proteins, glycine is integral to the formation of collagen, essential for skin, connective tissues, and joint health. Additionally, glycine serves as a neurotransmitter in the central nervous system, influencing cognitive functions and promoting a calming effect. Studies suggest potential benefits in improving sleep quality too. As a dietary supplement, glycine continues to garner attention for its diverse contributions to overall health and well-being.

Sleep Quality

The Effects of Glycine on Subjective Daytime
Performance in Partially Sleep-Restricted Healthy Volunteers

The Sleep-Promoting and Hypothermic Effects of
Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus

Glycine ingestion improves
subjective sleep quality in human volunteers, correlating with polysomnographic
changes

The effect of glycine administration
on the characteristics of physiological systems in human adults: A systematic
review

Cognitive Function

Beneficial effects of glycine (bioglycin) on
memory and attention in young and middle-aged adults

Glycine and N‐acetylcysteine (GlyNAC)
supplementation in older adults improves glutathione deficiency, oxidative
stress, mitochondrial dysfunction, inflammation, insulin resistance,
endothelial dysfunction, genotoxicity, muscle strength, and cognition: Results
of a pilot clinical trial

Type of Compound:

Plant Extract

Origin:

Originally from the region between the Black Sea and Iran and was first cultivated over 8,000 years ago

Benefits:

• Supports inflammation management
• Contributes to antioxidative processes
• Supports cognition
• Aids with performance

Deep Dive:

Grape seed extract (GSE) is a potent plant extract rich in antioxidants like phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidin complexes (OPCs). Renowned for its high proanthocyanidin content, GSE offers a myriad of health benefits. It is associated with disease prevention, providing protection against oxidative stress, tissue damage, and inflammation. GSE is also known for its potential cardiovascular support, bolstering antioxidant defense, and exhibiting anti-inflammatory properties. Furthermore, it offers benefits for skin health, contributing to its widespread use in dietary supplements and wellness products.

Oxidative Stress

The effect of grape seed extract supplementation on oxidative stress and inflammation: A systematic review and meta-analysis of controlled trials

Comparative effect of grape seed extract ( Vitis vinifera) and ascorbic acid in oxidative stress induced by on-pump coronary artery bypass surgery

Grape Seed Extract Supplementation and the Effects on the Biomarkers of Oxidative Stress and Metabolic Profiles in Female Volleyball Players: A Randomized, Double Blind, Placebo-Controlled Clinical Trial

Performance

The effects of grape seed extract (Vitis vinifera) supplement on inflammatory markers, neuropeptide Y, anthropometric measures, and appetite in obese or overweight individuals: A randomized clinical trial

Does grape seed oil improve inflammation and insulin resistance in overweight or obese women?

Grape seed proanthocyanidin inhibits inflammatory responses in hepatic stellate cells by modulating the MAPK, Akt and NF-κB signaling pathways

Cognitive Function

The effect of grape interventions on cognitive and mental performance in healthy participants and those with mild cognitive impairment: a systematic review of randomized controlled trials

Grape Seed Extract Positively Modulates Blood Pressure and Perceived Stress: A Randomized, Double Blind, Placebo-Controlled Study in Healthy Volunteers

Improvement in Memory and Brain Long-term Potentiation Deficits Due to Permanent Hypoperfusion/Ischemia by Grape Seed Extract in Rats

Type of Compound:

Plant Extract

Origin:

Native to the Amazon basin, especially common in Brazil

Benefits:

• Support cognitive function
• Promotes fighting mental fatigue

Deep Dive:

Derived from the seeds of the guarana plant, native to the Amazon basin, guarana is a natural stimulant celebrated for its energy-boosting properties. Packed with caffeine, theobromine, and theophylline, guarana offers a sustained and revitalizing source of energy. Beyond its stimulant effects, studies suggest cognitive benefits, enhancing alertness and focus. Additionally, its potential metabolic support has positioned guarana as a point of interest in weight management. While culturally significant in the Amazon, caution is advised for those sensitive to caffeine, emphasizing moderation in incorporating this botanical boost into one's routine.

Cognitive Function

Cognitive effects of guarana supplementation with maximal intensity cycling

Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model

The Effects of Supplementation with a Vitamin and Mineral Complex with Guaraná Prior to Fasted Exercise on Affect, Exertion,
Cognitive Performance, and Substrate Metabolism: A Randomized Controlled Trial

The effects of Guarana (Paullinia cupana) supplementation on the cognitive performance of young healthy adults – a Systematic Review

Cognitive Performance Enhancement Induced by Caffeine, Carbohydrate and Guarana Mouth Rinsing during Submaximal Exercise

A double-blind, placebo controlled, multi-dose evaluation of the acute behavioural effects of guaraná in humans

 

Mental Fatigue

Improved cognitive performance and mental fatigue following a multi vitamin and mineral supplement with added guaraná (Paullinia cupana)

A double-blind, placebo-controlled, multi-dose evaluation of the acute behavioural effects of guaraná in humans

Type of Compound:

Endogenous Substance

Origin:

Naturally Synthesized by the Body

Benefits:

• Support stress resilience
• Fosters mental focus and promotes mood stability

Deep Dive:

Tyrosine, a non-essential amino acid derived from phenylalanine, plays a crucial role in neurotransmitter synthesis, influencing mood, stress response, and cognitive processes. Despite its importance, tyrosine faces absorption challenges due to poor water solubility. The acetylated form, N-Acetyl-L Tyrosine (NALT), addresses this limitation, enhancing bioavailability and effectiveness.

L-Tyrosine serves as a precursor for synthesizing the catecholamines dopamine (DA) and norepinephrine (NE). Stressful conditions can deplete DA and NE, potentially compromising cognitive function. The supplementation of L-Tyrosine may aid in mitigating acute stress-induced cognitive decline by replenishing catecholamine levels in the brain.

Frequently utilized as a supplement, L-Tyrosine is taken to elevate depleted catecholamine levels during periods of stress or challenging situations.

Cognitive Function

Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course

Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review

Influence of nutritional tyrosine on cognition and functional connectivity in healthy old humans

Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance

Behavioral and cognitive effects of tyrosine intake in healthy human adults

Focus

Working memory reloaded: tyrosine repletes updating in the N-back task

Food for creativity: tyrosine promotes deep thinking

Effect of tyrosine ingestion on cognitive and physical performance utilising an intermittent soccer performance test (iSPT) in a warm environment 

Type of Compound:

Secondary Plant Compound

Origin:

From the bark of a cinchona tree, which is native to Peru

Benefit:

Potential antiviral properties

Deep Dive:

Quinine, derived from the bark of the cinchona tree, possesses diverse biological effects, with its historical use as an antimalarial agent being well-known. Beyond its antimalarial properties, quinine has been investigated for its potential antiviral effects. Studies suggest that quinine may exhibit inhibitory activity against certain viruses, showcasing promise in antiviral applications. Its mechanism of action in interfering with viral replication processes highlights its potential in mitigating viral infections. While more research is needed to fully understand and establish its efficacy as an antiviral agent, quinine's multifaceted nature positions it as a subject of interest in the ongoing exploration of natural compounds with therapeutic potential against viral diseases.

Immune function

Quinine Inhibits Infection of Human Cell Lines with SARS-CoV-2

Potential of Quinine Sulfate for COVID-19 Treatment and Its Safety Profile: Review

Molecular Docking of Quinine Derivative as Inhibitor in Sars-Cov-2

Anti-inflammatory

Suppression of tumor cell proliferation by quinine via the inhibition of the tumor necrosis factor receptor‑associated factor 6‑AKT interaction

Protective effects of pyrroloquinoline quinine against oxidative stress induced cellular senescence and inflammation in human renal tubular epithelial cells via Keap1/Nrf2 signaling pathway

The TWIK2 Potassium Efflux Channel in Macrophages Mediates NLRP3 Inflammasome-Induced Inflammation

Type of Compound:

Secondary Plant Compound

Origin:

Produced by plant sources such as grapes, apples, blueberries, plums, and peanuts

Benefits:

• Supports inflammation management
• Contributes to antioxidative processes
• Supports cardiovascular health

Deep Dive:

Resveratrol, a natural polyphenol found in certain plants, holds a multifaceted array of biological effects with potential health implications. Known for its potent antioxidant properties, resveratrol serves as a defender against oxidative stress, a process linked to aging and disease. Its anti-inflammatory characteristics make it a candidate for addressing conditions associated with chronic inflammation, including cardiovascular diseases and certain cancers. Resveratrol's positive impact on cardiovascular health extends to improving blood vessel function and circulation, potentially reducing the risk of heart-related issues. Furthermore, ongoing research explores its potential in neuroprotection, metabolic support, and even longevity, unraveling the intriguing and diverse tapestry of resveratrol's biological contributions to human health.

Energy metabolism

Efficacy of Resveratrol Supplementation on Glucose and Lipid Metabolism: A Meta-Analysis and Systematic Review

Calorie restriction-like effects of 30 days of Resveratrol (resVida™) supplementation on energy metabolism and metabolic profile in obese humans

Resveratrol promotes mitochondrial energy metabolism in exercise induced fatigued rats

Resveratrol shifts energy metabolism to increase lipid oxidation in healthy old mice

Glucose Control

Role of resveratrol supplementation in regulation of glucose hemostasis, inflammation and oxidative stress in patients with diabetes mellitus type 2: A randomized, placebo controlled trial

Effect of resveratrol on glucose control and insulin sensitivity: a meta-analysis of 11 randomized controlled trials

Efficacy and Safety of Resveratrol Supplements on Blood Lipid and Blood Glucose Control in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Effects of resveratrol therapy on glucose metabolism, insulin resistance, inflammation, and renal function in the elderly patients with type 2 diabetes mellitus: A randomized controlled clinical trial protocol

Cognitive Function

Long-term effects of resveratrol on cognition, cerebrovascular function and cardio-metabolic markers in postmenopausal women: A 24-month randomised, double-blind, placebo controlled, crossover study

Effect of resveratrol supplementation on cognitive performance and mood in adults: a systematic literature review and meta-analysis of randomized controlled trials

Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation

Effects of Resveratrol Supplementation on the Cognitive Function of Patients with Alzheimer's Disease: A Systematic Review of Randomized Controlled Trials

Type of Compound:

Plant Extract

Origin:

Found in the mountain areas of the Himalayas and Southeastern China

Benefits:

• Promotes a balanced stress response
• Supports neuroprotective properties
• Enhances physical performance and aids in reducing fatigue

Deep Dive:

Rhodiola rosea, an adaptogenic herb deeply entrenched in traditional medicine, embodies a myriad of biological effects that contribute to its potential health-promoting properties. Renowned for its adaptogenic prowess, rhodiola rosea assists the body in acclimating to stress, bolstering resilience and fostering a harmonious stress response. Its anti-fatigue and stress-alleviating capabilities render it a favored choice for enhancing overall well-being and combating stress-related ailments. Furthermore, rhodiola rosea showcases neuroprotective qualities, influencing cognitive function and potentially alleviating symptoms of mental fatigue. Additionally, studies hint at its capacity to enhance physical performance and alleviate fatigue, making it a go-to in sports nutrition. In essence, rhodiola rosea's adaptogenic, stress-relieving, neuroprotective, and performance-boosting attributes collectively underscore its potential as a natural ally in promoting resilience, cognitive acuity, and ov

Stress Management / Resilience

The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence.

A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.

A randomized trial of two
different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.

Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms.

Anti-fatigue

Acute Rhodiola rosea intake can improve endurance exercise performance.

The effects of an acute dose of Rhodiola rosea on endurance exercise performance.

The influence of adaptogens on ultraweak biophoton emission: a pilot-experiment.

Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.

A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.

Cognitive Function

Effects of a Rhodiola rosea extract on mental resource allocation and attention: An event related potential dual task study.

The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials.

Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms.

Central additive effect of Ginkgo biloba and Rhodiola rosea on psychomotor vigilance task and short-term working memory accuracy.

Type of Compound:

Plant Extract

Origin:

Native to northern and northeastern China (Manchuria)

Benefits:

• Supports stress resilience
• Supports inflammation management

Deep Dive:

Schisandra, scientifically classified as Schisandra chinensis, emerges as a dynamic berry deeply embedded in traditional Chinese medicine. Celebrated for its adaptogenic prowess, Schisandra is esteemed for its capacity to assist the body in navigating stress and reinstating equilibrium. The striking red hue of Schisandra berries hints at its wealth of bioactive compounds, including lignans and antioxidants. These compounds are believed to harbor potential anti-inflammatory properties, contributing to the overall harmony of the body. With a diverse array of bioactive components such as lignans, schisandrin, and essential oils, Schisandra stands as a versatile supplement. Its adaptogenic essence, complemented by prospective anti-inflammatory and cognitive perks, positions Schisandra as a compelling addition to holistic health regimens.

Stress Management

Effect of Schisandra chinensis Extract Supplementation on Quadriceps Muscle Strength and Fatigue in Adult Women: A Randomized, Double Blind, Placebo-Controlled Trial

Antidepressant-like effects and cognitive enhancement of Schisandra chinensis in chronic unpredictable mild stress mice and its related mechanism

Systematic analysis of the pharmacological function of Schisandra as a potential exercise supplement

Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity

Anti-inflammatory

Mechanistic Study of Schisandra chinensis Fruit Mixture Based on Network Pharmacology, Molecular Docking and Experimental Validation to Improve the Inflammatory Response of DKD Through AGEs/RAGE Signaling Pathway

Schisandra extract ameliorates arthritis pathogenesis by suppressing the NF‐κB and MAPK signalling pathways

Anti-Inflammatory and Analgesic Effects of Schisandra chinensis Leaf Extracts and Monosodium Iodoacetate-Induced Osteoarthritis in Rats and Acetic Acid-Induced Writhing in Mice

Type of Compound:

Amino Acid

Origin:

Found primarily in green and black tea and some mushrooms

Benefits:

• Supports cognitive function
• Helps mental focus

Deep Dive:

L-theanine, a non-protein amino acid naturally occurring in tea, is renowned for its capacity to induce relaxation by mitigating stress and anxiety levels. Despite lacking sedative properties and not inducing drowsiness, L-theanine may contribute to enhanced sleep quality by fostering a state of relaxation. Research suggests that L-theanine supplementation yields positive effects on cognitive function, particularly when paired with caffeine. Unlike the standard 20 proteinogenic amino acids utilized in protein synthesis, non-proteinogenic amino acids like L-theanine do not serve as building blocks for proteins. Robust scientific evidence underscores the significant clinical benefits of combining L-theanine and caffeine, ranging from improved attention, memory, and cognition to managing hyperactivity. The synergistic effect of L-theanine and caffeine is deemed a potentially safe and effective cognitive enhancer.

Cognitive Function

Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial

Effects of chronic l theanine administration in patients with major depressive disorder: an open-label study

Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study

The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review

Anti-Stress, Behavioural and Magnetoencephalograp y Effects of an L Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo Controlled, Crossover Trial

Attention

L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study

L-theanine and Caffeine Improve Sustained Attention, Impulsivity and Cognition in Children with Attention Deficit Hyperactivity Disorders by Decreasing Mind Wandering (OR29-04-19)

Effects of l-theanine on attention and reaction time response

L-theanine, a natural constituent in tea, and its effect on mental state

Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study

Type of Compound:

Vitamin

Origin:

Highest concentrations in liver, fish, eggs, and dairy products

Benefits:

• Maintains healthy vision
• Supports the immune system
• Promotes proper functioning of the heart, lungs, and kidneys
• Plays a role in skin health
• Supports gene expression
• Contributes to cell differentiation

Deep Dive:

Vitamin A, a fat-soluble vitamin, is naturally present in certain foods and available as a dietary supplement. It plays a crucial role in maintaining healthy vision, supporting the immune system, and promoting proper functioning of the heart, lungs, and kidneys. Vitamin A is especially known for its essential role in vision, where it is a key component of the pigment rhodopsin in the eye's retina. While Vitamin A itself is not directly linked to inducing relaxation, it significantly contributes to overall well-being. Adequate levels of Vitamin A have been associated with optimal immune function, helping the body combat infections and illnesses. Additionally, Vitamin A plays a role in skin health, gene expression, and cell differentiation.

Immune Function

The effect of supplementation with vitamins A, B, C, D, and E on disease severity and inflammatory responses in patients with COVID-19: a randomized clinical trial

The importance of vitamin A in nutrition

Role of Vitamin A in the Immune System

Type of Compound:

Vitamin

Origin:

Naturally present in various foods

Benefits:

• Supports the immune system
• Promotes healthy skin
• Aids in the absorption of iron from plant-based foods
• Neutralizes free radicals
• Essential for collagen synthesis

Deep Dive:

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is naturally present in various foods. Recognized for its powerful antioxidant properties, Vitamin C plays a vital role in supporting the immune system, promoting healthy skin, and aiding in the absorption of iron from plant-based foods. Its primary contributions lie in immune health and its ability to neutralize free radicals, which can help prevent cellular damage. Vitamin C is essential for the synthesis of collagen, a key structural protein in the skin, blood vessels, and connective tissues.

Immune Function

Effect of vitamin C on common cold: randomized controlled trial

Vitamin C reduces the severity of common colds: a meta-analysis

The effect of Vitamin C and Zn supplementation on the immune system and clinical outcomes in COVID-19 patients

The effect of supplementation with vitamins A, B, C, D, and E on disease severity and inflammatory responses in patients with COVID 19: a randomized clinical trial 

Antioxidative

The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial

Protective effect of vitamin C on oxidative stress: a randomized controlled trial

Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo controlled trial

 

Type of Compound:

Vitamin

Origin:

Produced in the skin upon exposure to sunlight and obtained from some foods

Benefits:

• Integral to immune function
• Contributes to energy metabolism
• Supports neurological well-being
• Strengthens the immune response
• Regulates calcium for muscle function
• Influences neurotransmitters for mood regulation and cognitive well-being

Deep Dive:

Vitamin D, a vital fat-soluble nutrient, is integral to immune function, energy metabolism, and neurological well-being. Its role in supporting immune function is particularly noteworthy, as adequate levels of vitamin D are associated with a strengthened immune response, aiding in the body's defense against infections and illnesses. In terms of energy metabolism, vitamin D contributes to the regulation of calcium, essential for muscle function and overall energy production. Additionally, vitamin D's impact on neurological health includes its influence on neurotransmitters, potentially contributing to mood regulation and cognitive well-being. The emphasis on immune function highlights vitamin D's crucial role in fortifying the body's defenses and maintaining overall health.

Immune Function

Association Between Vitamin D and Influenza: Meta-Analysis and Systematic Review of Randomized Controlled Trials

A systematic review and meta-analysis of effect of vitamin D levels on the incidence of COVID-19

Protective Effect of Vitamin D Supplementation on COVID-19-Related Intensive Care Hospitalization and Mortality: Definitive Evidence from Meta-Analysis and Trial Sequential Analysis

Sixteen-Week Vitamin D3 Supplementation Increases Peripheral T Cells in Overweight Black Individuals: Post hoc Analysis of a Randomized, Double-Blinded, Placebo-Controlled Trial

Vitamin D’s Effect on Immune Function

Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial

Bone Health

Effect of supplemental vitamin D3 on bone mineral density: a systematic review and meta-analysis

Vitamin D and bone health in adults: a systematic review and meta-analysis

Effects of combined calcium and vitamin D supplementation on osteoporosis in postmenopausal women: a systematic review and meta analysis of randomized controlled trials

Cognitive Function

Vitamin D Supplementation Improves Cognitive Function Through Reducing Oxidative Stress Regulated by Telomere Length in Older Adults with Mild Cognitive Impairment: A 12-Month Randomized Controlled Trial

Impact of vitamin D on cognitive functions in healthy individuals: A systematic review in randomized controlled clinical trials

Effects of vitamin D supplementation on cognitive function and blood Aβ-related biomarkers in older adults with Alzheimer's disease: a randomised, double-blind, placebo-controlled trial

Vitamin D, cognition, and dementia: a systematic review and meta-analysis

The effect of vitamin D supplementation on depressive symptoms in adults: A systematic review and meta‐analysis of randomized controlled trials