🌿 Herbs & Botanicals

Berberine is an isoquinoline alkaloid found in various plants that has been used in traditional medicine for centuries. It demonstrates significant metabolic and glucose-regulating properties supported by modern clinical research.

500–1500 mg daily in divided doses

Curcumin is the active polyphenol compound found in turmeric (Curcuma longa), a spice used for centuries in traditional medicine. It is recognised for its potent anti-inflammatory and antioxidant properties, though absorption is naturally poor without enhancement. Modern supplementation typically uses bioavailability-enhanced formulations to maximise therapeutic effects.

500-2000 mg daily (with black pepper/piperine for absorption)

Quercetin is a flavonoid antioxidant found naturally in plants, known for its anti-inflammatory and immune-supporting properties. It has been studied for its potential benefits in reducing allergic responses, supporting cardiovascular health, and enhancing athletic performance.

500–1000 mg daily in divided doses

Resveratrol is a polyphenolic compound found primarily in red grapes, berries, and red wine that acts as a natural antioxidant and activates sirtuin pathways. It has been extensively studied for its potential anti-ageing, cardiovascular, and neuroprotective properties.

150-500 mg daily

Probiotics are live beneficial bacteria and yeasts that support gut microbiome balance and digestive health. They help restore healthy microbial populations, particularly after antibiotic use or digestive disturbances. Regular consumption may enhance immune function and improve overall gastrointestinal wellbeing.

10-50 billion CFU daily

Digestive enzymes are proteins that break down macronutrients into absorbable components, supporting nutrient bioavailability and gastrointestinal comfort. They contain combinations of amylase, protease, and lipase to facilitate carbohydrate, protein, and fat digestion respectively. Often derived from plant or fungal sources, they may benefit those with compromised digestive function or enzyme deficiencies.

1-3 capsules with meals, providing 5,000-25,000 USP units of protease activity

Psyllium husk is a soluble fibre derived from the seeds of Plantago ovata, commonly used to support digestive health and regularity. It absorbs water in the digestive tract to form a viscous compound that promotes bowel movement and may help maintain healthy cholesterol and blood sugar levels.

5-10g daily, divided into 2-3 doses

Chlorella is a nutrient-dense freshwater microalgae rich in chlorophyll, proteins, vitamins, and minerals. It is commonly used as a dietary supplement to support detoxification, energy levels, and immune function. Evidence suggests potential benefits for heavy metal binding and overall nutritional support, though clinical research remains limited.

2-5 grams daily in divided doses

Black seed oil, derived from Nigella sativa seeds, has been used in traditional medicine for centuries and contains the active compound thymoquinone. Research suggests it may support immune function, reduce inflammation, and provide antioxidant benefits. It is generally well-tolerated and increasingly popular in modern wellness protocols.

500–1000 mg daily or 1–2 teaspoons of oil

Elderberry (Sambucus nigra) is a traditional herbal remedy derived from the dark purple berries of the elder plant, rich in anthocyanins and other polyphenols. It has been used for centuries to support immune function and may help reduce the duration and severity of cold and flu symptoms. Modern research supports some traditional uses, though evidence remains mixed for certain applications.

300-500 mg daily for prevention; 500-1000 mg daily during illness

Saw Palmetto is a palm tree extract traditionally used to support prostate health and urinary function, particularly in men experiencing benign prostatic hyperplasia (BPH). The supplement contains fatty acids and phytosterols that may help inhibit 5-alpha reductase, an enzyme involved in testosterone metabolism.

160 mg extract twice daily or 320 mg once daily

Ginkgo Biloba is a traditional herbal extract derived from the leaves of the ancient ginkgo tree, used for centuries in traditional Chinese medicine. It contains flavonoids and terpenoids believed to support cognitive function and circulation. Evidence suggests moderate benefits for memory and mental clarity, particularly in older adults.

120-240 mg daily

Valerian root is a herbal supplement derived from the Valeriana officinalis plant, traditionally used to promote relaxation and sleep quality. It contains compounds including valerenic acid and volatile oils that may interact with GABA receptors in the brain.

400-900 mg

Echinacea is a flowering plant native to North America traditionally used to support immune function and reduce the duration of cold symptoms. Modern research shows modest evidence for its effectiveness, particularly when taken at the onset of illness.

300-500mg three times daily

Garlic extract is a concentrated form of garlic (Allium sativum) containing bioactive compounds such as allicin, ajoene, and S-allyl cysteine. It is traditionally used to support cardiovascular health, immune function, and antioxidant defence. The supplement provides many of garlic's beneficial properties in a convenient form without the strong odour of fresh garlic.

500–1,000 mg daily

Ginger extract is a concentrated form of ginger root containing bioactive compounds like gingerols and shogaols. It has been traditionally used for digestive support and inflammation management, with growing scientific evidence supporting its efficacy.

1-2g daily

Green tea extract is a concentrated source of polyphenols, particularly catechins and EGCG, derived from unoxidised tea leaves. It provides the bioactive compounds of green tea in a convenient supplement form with standardised levels of beneficial constituents.

300–400 mg daily

Milk thistle is a flowering plant traditionally used to support liver health and detoxification. The active compound silymarin has been studied for its potential hepatoprotective and antioxidant properties.

150-300 mg silymarin daily

Bacopa monnieri, also known as Brahmi, is a traditional Ayurvedic herb used for cognitive enhancement and mental clarity. Clinical research supports its use for improving memory retention, learning capacity, and reducing anxiety with consistent supplementation over 8-12 weeks.

300-600mg daily

Passionflower is a traditional herbal remedy derived from the Passiflora plant, traditionally used to promote relaxation and support sleep quality. It contains alkaloids and flavonoids that may help reduce anxiety and nervous tension, making it a popular choice for natural stress management.

400-900 mg daily in divided doses

Lemon balm (Melissa officinalis) is a perennial herb from the mint family traditionally used to promote relaxation and cognitive function. It contains rosmarinic acid and other polyphenols that may support mood, stress relief, and mild digestive comfort.

300–600 mg extract daily or 1–2 cups tea

Flaxseed oil is derived from the seeds of the flax plant and is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid. It has been traditionally used to support cardiovascular health, joint function, and skin health. The oil is commonly used as a dietary supplement to increase omega-3 intake, particularly for those following plant-based diets.

1-2 tablespoons (15-30 ml) daily

Evening primrose oil is derived from the seeds of the evening primrose plant and contains gamma-linolenic acid (GLA), an omega-6 polyunsaturated fatty acid. It has been traditionally used to support hormonal balance, skin health, and inflammatory conditions.

1,000-3,000 mg daily

Digestive enzymes are proteins that break down food into absorbable nutrients, supporting optimal digestion and nutrient bioavailability. They contain protease, amylase, and lipase to help process proteins, carbohydrates, and fats respectively. These supplements may improve digestive comfort and nutrient absorption, particularly for those with enzyme insufficiency.

1-2 capsules per meal

Psyllium husk is a soluble fibre derived from the seeds of Plantago ovata, commonly used to support digestive health and regularity. It absorbs water in the digestive tract to form a viscous gel that promotes bowel movements and may help maintain healthy cholesterol and blood sugar levels.

5-10g per day

Activated charcoal is a porous form of carbon that binds to toxins and gases in the digestive tract. Commonly used for acute poisoning and overdose treatment, it has gained popularity as a general detoxification supplement. Evidence for uses beyond medical emergencies remains limited.

500–1000 mg per dose

Apple cider vinegar is a fermented product made from apples containing acetic acid and various compounds. Traditionally used for digestive support and blood sugar management, it has modest scientific evidence for some health claims. Commonly consumed as a dietary supplement and cooking ingredient.

1-2 tablespoons (15-30ml) diluted in water

Turmeric is a golden spice containing curcumin, a potent polyphenol with anti-inflammatory and antioxidant properties. It has been used in traditional medicine for centuries and is increasingly studied for its potential health benefits. Curcumin's bioavailability is enhanced significantly when combined with black pepper (piperine).

500-1000mg curcumin daily

Cinnamon extract is derived from the bark of Cinnamomum species and contains bioactive compounds including cinnamaldehyde and polyphenols. Traditionally used in Ayurvedic and Chinese medicine, it is commonly taken as a dietary supplement for metabolic support and antioxidant properties.

250-500 mg daily

Fenugreek is a legume native to South Asia traditionally used in Ayurvedic and traditional Chinese medicine. It contains bioactive compounds including saponins and flavonoids that may support blood sugar regulation, lactation, and hormone balance.

1-5g dried seeds or 500-600mg extract daily

Turmeric is a golden spice derived from Curcuma longa containing curcumin, its primary active compound with potent anti-inflammatory and antioxidant properties. It has been used in traditional medicine for thousands of years and is increasingly supported by modern clinical research for various health applications.

500-2000 mg curcumin daily

Astaxanthin is a naturally occurring carotenoid pigment found in algae and seafood with potent antioxidant and anti-inflammatory properties. It crosses the blood-brain barrier and the blood-retinal barrier, making it uniquely effective for protecting neural and ocular tissues. Research suggests benefits for cardiovascular health, exercise recovery, and age-related cognitive decline.

4-12 mg daily

Pine bark extract, derived primarily from maritime pine (Pinus pinaster), is rich in proanthocyanidins and flavonoids with potent antioxidant properties. It has been traditionally used to support cardiovascular health, circulation, and inflammatory responses. Research suggests potential benefits for endothelial function and vascular integrity.

100-300 mg daily

Grape seed extract is derived from the seeds of wine grapes and contains powerful polyphenolic compounds, particularly proanthocyanidins. It is widely studied for its antioxidant and anti-inflammatory properties that support cardiovascular health and vascular function.

150–300 mg daily

Oregano oil is a concentrated extract from the oregano plant (Origanum vulgare) containing potent compounds like carvacrol and thymol with antimicrobial and antioxidant properties. It has been traditionally used for respiratory support, digestive health, and immune function. Modern research supports several traditional applications, though clinical evidence in humans remains limited.

150-300mg of oregano oil extract daily, or 2-3 drops of essential oil diluted

Bromelain is a proteolytic enzyme derived from pineapple stems that aids protein digestion and reduces inflammation. It has been traditionally used to support digestive health, wound healing, and post-surgical recovery. Evidence suggests moderate efficacy for specific applications, though results are mixed across studies.

500-1000 mg daily

Slippery elm is a traditional herbal remedy derived from the inner bark of the Ulmus rubra tree, traditionally used to soothe and protect mucous membranes throughout the digestive tract. It contains mucilage, a gel-like substance that coats the throat and gastrointestinal tract, making it popular for respiratory and digestive support.

1-2 grams (approximately 1-2 teaspoons) per dose

DGL (deglycyrrhizinated licorice) is a modified form of licorice root with the glycyrrhizin compound removed to reduce side effects whilst retaining beneficial compounds. It has been traditionally used and studied for supporting digestive health, particularly gastric and intestinal comfort. DGL is popular amongst those seeking natural digestive support.

380-760 mg daily in divided doses

Artichoke extract, derived from Cynara cardunculus, is a herbal supplement rich in polyphenols and inulin that supports liver function and digestive health. It has been traditionally used in Mediterranean medicine and is supported by scientific evidence for hepatoprotective and choleretic properties.

500–1500 mg daily

Nettle root extract is traditionally used to support prostate health and urinary function in men, with growing scientific evidence supporting its efficacy for benign prostatic hyperplasia (BPH) symptoms. Rich in polysaccharides, lignans, and phenolic compounds, it works through multiple mechanisms to reduce urinary frequency and improve flow. Often used as a complementary approach to conventional BPH treatments.

300-600mg per day

Vitex agnus-castus, commonly known as chasteberry, is a traditional herbal remedy primarily used to support hormonal balance in women, particularly for premenstrual syndrome and menstrual irregularities. The herb works by influencing dopamine and luteinising hormone levels, making it relevant for reproductive health and cyclical symptoms.

400-500 mg daily of standardised extract (0.6% agnuside)

Shatavari (Asparagus racemosus) is a traditional Ayurvedic herb used primarily for female reproductive health and hormonal balance. It contains saponins and alkaloids that may support hormonal regulation and have mild adaptogenic properties.

1-3 grams daily

Damiana is a traditional herbal remedy native to Mexico and Central America, historically used to enhance libido and sexual function. Modern research provides limited but promising evidence for its aphrodisiac properties and potential mood-supporting benefits.

400-800 mg daily

Gotu Kola (Centella asiatica) is a traditional medicinal plant used in Ayurvedic and Traditional Chinese Medicine for cognitive and circulatory support. It contains bioactive compounds including asiaticoside and madecassoside that may enhance mental clarity and promote skin health.

300-600 mg daily

Tremella mesenterica, also known as snow fungus or white jelly fungus, is a medicinal mushroom traditionally used in Traditional Chinese Medicine for immune support and skin health. Rich in polysaccharides and beta-glucans, it has been studied for potential immunomodulatory and antioxidant properties. Modern research is limited but suggests potential benefits for skin hydration and immune function.

1-3 grams daily

Maitake (Grifola frondosa) is a medicinal mushroom rich in beta-glucans and polysaccharides that support immune function. Traditionally used in Asian medicine for centuries, modern research suggests it may enhance natural killer cell activity and overall immune response.

500–3000 mg daily

Chlorophyll is the green pigment in plants responsible for photosynthesis, often extracted and concentrated in supplements for purported health benefits. While used traditionally for detoxification and wound healing, scientific evidence supporting most claims remains limited and inconsistent.

100-300mg daily

Wheat grass is a nutrient-dense green juice derived from the sprouted wheat plant, containing chlorophyll, enzymes, and various vitamins and minerals. Despite popular claims about its detoxification properties, scientific evidence for most benefits remains limited and largely anecdotal.

1-2 ounces (30-60 ml) of fresh juice daily or 500-1000 mg powder

Moringa oleifera is a nutrient-dense plant native to South Asia, containing significant amounts of vitamins, minerals, and antioxidants. It has been used traditionally in Ayurvedic medicine and is increasingly studied for its anti-inflammatory and potential health-supporting properties.

1-2 grams of powder or 500-1000 mg in capsule form daily

Irish sea moss (Chondrus crispus) is a nutrient-dense red algae rich in minerals, iodine, and polysaccharides traditionally used in Irish cuisine. It is marketed as a thyroid support and immune-boosting supplement, though human clinical evidence remains limited. The supplement provides bioavailable minerals but requires more rigorous research to substantiate many popular health claims.

4-8 grams daily (dried form) or 1-2 tablespoons of gel preparation

Bladderwrack is a brown seaweed rich in iodine, minerals, and polysaccharides traditionally used to support thyroid function and metabolic health. It contains bioactive compounds including fucoxanthin and fucoidan which may offer antioxidant and anti-inflammatory benefits. Evidence for its efficacy remains limited, with most traditional uses requiring further scientific validation.

500-1500 mg daily

Lycopene is a carotenoid pigment found primarily in tomatoes and red fruits, known for its potent antioxidant properties. It accumulates in tissues and may support cardiovascular health, prostate function, and skin protection against UV damage.

10-30 mg daily

Olive leaf extract is derived from the leaves of the olive tree and contains the polyphenol oleuropein, which possesses antioxidant and antimicrobial properties. It has been traditionally used in Mediterranean cultures and is now studied for its potential cardiovascular, immune-supporting, and anti-inflammatory benefits.

500-1000 mg daily

Papain is a proteolytic enzyme extracted from the papaya fruit that breaks down proteins and supports digestive health. It has been traditionally used to aid digestion and reduce inflammation, though clinical evidence remains limited.

500-1000 mg daily

Ox bile is a digestive supplement derived from bovine bile that aids fat digestion and nutrient absorption. It contains bile salts that emulsify dietary fats, making it particularly useful for individuals with compromised bile production or those who have had their gallbladder removed. Often used in traditional and functional medicine to support digestive health.

500-1000 mg per meal

Marshmallow root is a traditional herbal remedy derived from Althaea officinalis, primarily used to soothe mucous membranes throughout the digestive and respiratory systems. It contains mucilage compounds that form a protective coating, historically employed in folk medicine for cough relief and digestive comfort.

1.5-2g dried root per dose

Aloe vera is a succulent plant traditionally used in herbal medicine for digestive and skin health support. The gel contains polysaccharides, anthraquinones, and other compounds that may have anti-inflammatory and antioxidant properties. It is commonly consumed as a juice or applied topically, though internal use requires caution.

1-3 grams of dried latex or 25-100 mg of aloin daily

Dandelion root is a traditional herbal remedy used primarily for digestive and liver support. It contains inulin and various bioactive compounds that may promote bile production and overall gastrointestinal health.

1.5-2g daily

Red clover (Trifolium pratense) is a legume rich in isoflavones, plant compounds with oestrogenic properties. Traditionally used in herbal medicine, particularly for menopausal symptom relief and bone health support.

500-1,500 mg daily of standardised extract (40-80 mg isoflavones)

Dong Quai (Angelica sinensis) is a traditional Chinese herb commonly used to support women's hormonal balance and menstrual health. It contains compounds including decursinol and ferulic acid that may influence oestrogen metabolism and blood flow. However, evidence in Western clinical settings remains limited.

1-2 grams daily in dried form or 300-600mg standardised extract

Black cohosh is a traditional herbal supplement derived from the root of Cimicifuga racemosa, native to North America. It has been used for centuries to support women's health, particularly during menopause and hormonal transitions. Evidence for its efficacy is mixed, with some studies showing modest benefits for hot flushes.

20-40 mg isoflavones daily

Wild yam (Dioscorea villosa) is a traditional herbal remedy historically used to support hormonal balance and digestive health. It contains diosgenin, a compound that has been studied for potential phytoestrogen activity, though evidence for clinical efficacy remains mixed.

400-500 mg daily

Horny Goat Weed (Epimedium) is a traditional Chinese herb traditionally used to support sexual function and libido in both men and women. The herb contains icariin, a compound that may work similarly to PDE5 inhibitors by improving blood flow. Evidence for efficacy remains limited, with most research being preliminary or of modest quality.

500-1000 mg daily

Cistanche is a parasitic plant used in traditional Chinese medicine, primarily valued for its potential to support sexual function and energy levels. Modern research suggests it may enhance testosterone production and improve exercise performance, though human studies remain limited.

1-3 grams daily

He Shou Wu, also known as Fo-Ti or Polygonum multiflorum, is a traditional Chinese herb traditionally used to support hair health and longevity. The root contains compounds believed to support circulation and antioxidant activity. Modern research is limited but ongoing regarding its efficacy and safety profile.

500-1000 mg daily

Agaricus blazei, also known as Brazilian sun mushroom, is a medicinal fungus traditionally used in Japanese and Brazilian folk medicine for immune support. Rich in polysaccharides and beta-glucans, it has been studied for potential immunomodulatory and anti-inflammatory properties.

1-3 grams daily

Shiitake is an edible mushroom rich in bioactive compounds including polysaccharides, beta-glucans, and lentinan. It has been used in traditional medicine for centuries and is studied for immune support and potential anti-inflammatory properties.

5-7.5g dried mushroom or 1,500-3,000mg extract daily

Maitake (Grifola frondosa) is a medicinal mushroom traditionally used in Asian medicine to support immune function and overall wellness. Rich in beta-glucans and polysaccharides, it has been studied for its potential immunomodulatory and antioxidant properties.

1-2 grams daily

Enoki extract is derived from Flammulina velutipes mushrooms, traditionally used in Asian medicine for immune and digestive support. The extract contains bioactive compounds including polysaccharides and beta-glucans that may support immune function and overall wellness.

500–2000 mg daily

Poria cocos is a medicinal fungus traditionally used in traditional Chinese medicine for over 2,000 years, valued for its potential immune-supporting and stress-reducing properties. It contains bioactive compounds including polysaccharides and triterpenes that may promote digestive health and cognitive function.

1.5-3 grams daily

Wheatgrass powder is a nutrient-dense supplement derived from young wheat plant leaves, containing chlorophyll, vitamins, and minerals. While traditionally promoted for detoxification and energy, scientific evidence for most claimed benefits remains limited. It may provide some nutritional value as a whole-food supplement.

3-9 grams daily

Barley grass is the young green shoot of the barley plant, harvested before the grain develops, and is rich in chlorophyll, enzymes, and micronutrients. Traditionally used in natural medicine and popular in juice form, it is claimed to support detoxification and general wellness. Scientific evidence for most health claims remains limited and mixed.

3-9g daily (dried powder) or 30ml juice once daily

Moringa oleifera is a nutrient-dense plant native to South Asia, containing significant amounts of vitamins, minerals, and antioxidants. Traditionally used in Ayurvedic medicine, it is increasingly studied for its anti-inflammatory and nutritional support properties.

1-2 grams daily

Neem leaf is a traditional Ayurvedic herb derived from the neem tree (Azadirachta indica) native to India, known for its antimicrobial and anti-inflammatory properties. It has been used for centuries in traditional medicine to support immune function, skin health, and oral hygiene.

400-600 mg daily

Chlorella Growth Factor (CGF) is a concentrated extract derived from the nuclei of chlorella algae, containing nucleic acids, peptides, and polysaccharides. It is purported to support cellular regeneration and immune function, though human clinical evidence remains limited.

500–1000 mg daily

Wakame is an edible brown seaweed rich in minerals, antioxidants, and bioactive compounds traditionally used in Asian cuisines. It provides iodine, calcium, and fucoidan, which may support thyroid function and immune health. Generally recognised as safe for dietary consumption with minimal side effects.

1-3g dried wakame or 1-2 servings in soups/salads daily

Black walnut hull is the outer covering of black walnuts, traditionally used in herbal medicine for its antimicrobial and antiparasitic properties. Rich in juglone and tannins, it has been employed historically to support digestive health and address parasitic concerns. Modern research remains limited but suggests potential benefits for gut health and immune support.

500–1000 mg daily

Wormwood (Artemisia absinthium) is a bitter herb traditionally used in herbal medicine for digestive support and parasitic cleansing. Modern research suggests potential benefits for gastrointestinal health, though safety concerns limit long-term use.

1-2g dried herb or 1-3ml tincture (1:5) daily

Clove extract is derived from the dried flower buds of Syzygium aromaticum and contains eugenol as its primary active compound. It has been traditionally used in Ayurvedic and Chinese medicine for digestive support and oral health. Modern research suggests potential antioxidant and anti-inflammatory properties.

250-500 mg daily

Diatomaceous earth is a naturally occurring silica-rich powder derived from fossilised diatoms, commonly used as a dietary supplement despite limited clinical evidence. Most health claims lack robust scientific support, though it contains trace minerals and has been traditionally used for various wellness purposes.

1-2 teaspoons (5-10 grams) daily

Bentonite clay is a naturally occurring aluminium silicate mineral commonly used for detoxification and digestive support. It is believed to bind to toxins and heavy metals in the gastrointestinal tract, though scientific evidence remains limited. Popular in traditional medicine and wellness practices, though internal use remains controversial.

0.5-1.5 grams daily

Fenugreek is a legume native to South Asia traditionally used in Ayurvedic and Arabic medicine to support metabolic health and lactation. Rich in saponins, alkaloids, and soluble fibre, it has been studied for its potential effects on blood sugar regulation and hormone balance. Evidence supports some benefits, though results are often modest and more research is needed.

1-5g daily of powdered seed or 500-600mg standardised extract

Black cumin seed oil, derived from Nigella sativa, is a traditional remedy with a growing body of scientific evidence supporting its anti-inflammatory and antioxidant properties. Rich in thymoquinone and other bioactive compounds, it has been used for centuries in traditional medicine across Middle Eastern and Asian cultures.

500–1000 mg daily (seed oil) or 1–2 teaspoons

Borage oil is derived from the seeds of the borage plant and is rich in gamma-linolenic acid (GLA), an omega-6 polyunsaturated fatty acid. It is traditionally used to support joint health, reduce inflammation, and promote skin health.

1.4-2.8 g daily

Nattokinase is a serine protease enzyme derived from natto, a traditional Japanese fermented soybean food. It has been studied for its potential fibrinolytic properties and cardiovascular support benefits.

2000 FU (fibrinolytic units) daily

Serrapeptase is a proteolytic enzyme derived from silkworm intestines that breaks down non-living tissue and fibrin. It is traditionally used in Asian medicine to reduce inflammation and support tissue healing, though clinical evidence in humans remains limited.

10-60 mg daily (20-40 mg most common)

Lumbrokinase is a fibrinolytic enzyme derived from earthworm (Lumbricus rubellus) that breaks down fibrin and supports circulatory health. It is traditionally used in Asian medicine to improve blood flow and reduce clot formation. Research on its efficacy in Western medicine remains limited and ongoing.

300-600 mg daily (20,000-40,000 units)

Berberine HCl is a naturally occurring alkaloid extracted from various plants, known for its potent metabolic and cardiovascular support properties. This form offers superior bioavailability compared to standard berberine, making it an effective choice for blood sugar regulation and lipid management.

500 mg per day

Gymnema Sylvestre is a woody climbing plant native to India traditionally used in Ayurvedic medicine for blood sugar support. The active compounds, particularly gymnemic acids, have been studied for their potential to moderate glucose absorption and support healthy blood sugar levels. It has gained popularity as a complementary supplement for metabolic health.

400-600 mg daily

Bitter melon (Momordica charantia) is a tropical fruit used in traditional medicine with compounds that may support blood sugar regulation. Research suggests potential benefits for glucose metabolism, though clinical evidence remains mixed and more studies are needed.

500-1000 mg daily

Banaba leaf (Lagerstroemia speciosa) is a traditional Ayurvedic and Southeast Asian herb known for its corosolic acid content, which may support blood sugar regulation. It has been studied for potential glucose management and metabolic health benefits, though evidence remains moderately strong.

48-120 mg corosolic acid daily or 500-1000 mg leaf extract

Tribulus Terrestris is a flowering plant traditionally used in Ayurvedic and Chinese medicine. It contains saponins and is commonly marketed for sexual function, athletic performance, and hormonal support, though scientific evidence remains limited and mixed.

500-1500 mg daily

Fenugreek (Trigonella foenum-graecum) is a legume native to South Asia traditionally used in Ayurvedic and traditional medicine. The extract concentrates active compounds including saponins, flavonoids, and 4-hydroxyisoleucine, with applications in blood sugar regulation and hormonal support.

500-1000 mg daily

Saw palmetto is a herbal supplement derived from the berries of Serenoa repens, traditionally used to support prostate health and urinary function in men. Evidence suggests moderate efficacy for benign prostatic hyperplasia symptoms, though clinical results remain mixed.

160 mg twice daily (320 mg total)

Pygeum africanum is a traditional African herbal extract derived from the bark of the African plum tree, commonly used to support prostate health and urinary function in men.

100-200 mg daily

Stinging nettle (Urtica dioica) is a nutrient-dense herb traditionally used to support joint health, prostate function, and inflammatory response. Rich in minerals and phytochemicals, it has been employed in herbal medicine for centuries across Europe and Asia.

300-600 mg dried leaf extract daily, or 1-3 cups of tea (2-3 grams dried leaf per cup)

Cranberry extract is derived from the fruit of Vaccinium macrocarpon and is rich in proanthocyanidins (PACs) and polyphenols. Traditionally used to support urinary tract health, it has become one of the most studied botanical remedies for urinary tract infection prevention, though evidence remains mixed.

300-400 mg daily of standardised extract (25-30% PACs)

Elderberry syrup is a concentrated extract derived from Sambucus nigra berries, traditionally used in herbal medicine to support immune function and respiratory health. Popular as a natural remedy during cold and flu seasons, though clinical evidence remains limited.

5-15 ml daily during cold/flu season

Echinacea purpurea is a flowering plant native to North America traditionally used to support immune function and reduce the duration and severity of upper respiratory infections. Scientific evidence for its efficacy is mixed, with some studies showing modest benefits whilst others demonstrate minimal effect.

300-500 mg daily (standardised extract)

Andrographis paniculata, commonly known as King of Bitters, is a traditional Ayurvedic and Chinese herbal remedy known for its bitter compounds, particularly andrographolides. It has been used historically for immune support and respiratory health, with emerging scientific interest in its potential immunomodulatory and anti-inflammatory properties.

300-400 mg daily of standardised extract (containing 4-6% andrographolides)

Olive leaf extract is derived from the leaves of the olive tree and contains polyphenols, particularly oleuropein, which is responsible for many of its bioactive properties. Traditionally used in Mediterranean folk medicine, it is commonly used to support immune function and cardiovascular health.

250-500 mg daily of standardised extract (15-20% oleuropein)

Cat's Claw (Uncaria tomentosa) is a woody vine from the Amazon rainforest traditionally used in Peruvian folk medicine. Named for its claw-shaped thorns, it contains alkaloids and polyphenols that may support immune function and joint health, though clinical evidence remains limited.

500-1000 mg daily

Pau D'Arco is a herbal supplement derived from the inner bark of the Tabebuia tree native to South America. It contains lapachol and beta-lapachone, compounds traditionally used for immune support and antimicrobial properties. Scientific evidence supporting its efficacy remains limited.

500-1000 mg daily

Black garlic is aged garlic that has undergone a fermentation process, resulting in a dark colour and sweeter taste than raw garlic. It contains enhanced levels of bioactive compounds including S-allylcysteine and polyphenols, with traditional use in Asian medicine and emerging Western research into potential health benefits.

2-4 cloves daily or 500-1500 mg extract

Aged garlic extract (AGE) is a concentrated form of garlic that has been fermented for extended periods, enhancing its bioactive compounds and reducing the harsh odour associated with fresh garlic. Rich in sulphur-containing compounds and antioxidants, it is widely used for cardiovascular and immune support.

600-1,200 mg daily

Allicin is a sulphur-containing compound derived from garlic (Allium sativum) that forms when garlic cloves are crushed or chopped. It is responsible for garlic's characteristic pungent odour and many of its purported health benefits. Allicin is unstable and degrades rapidly, making bioavailability and standardisation challenging in supplement form.

500-1000 mg daily of garlic extract standardised to allicin content

Monolaurin is a monoglyceride derived from coconut oil containing lauric acid. It is studied for its potential antimicrobial and immune-supporting properties, though human clinical evidence remains limited.

1,200-3,000 mg daily

Caprylic acid is a medium-chain fatty acid (MCT) derived from coconut oil and palm oil. It is proposed to have antimicrobial and anti-inflammatory properties, commonly used to support gut health and manage candida overgrowth, though clinical evidence remains limited.

1,000-2,000 mg daily

Medium-chain triglyceride oil derived from coconut or palm oil, metabolised rapidly for quick energy and ketone production. Commonly used in ketogenic diets and athletic performance protocols.

1-2 tablespoons (15-30ml) daily

Conjugated linoleic acid is a naturally occurring fatty acid found primarily in dairy and beef products. It is commonly used as a dietary supplement for body composition support and metabolic health, though research on its efficacy remains mixed.

3.2–3.6 g daily

Glucomannan is a natural soluble dietary fibre derived from the konjac plant root. It absorbs water in the digestive tract to form a viscous compound, promoting satiety, supporting digestive health, and helping regulate blood sugar and cholesterol levels.

3-5 grams daily, divided into doses

Acacia fibre, derived from the gum of acacia trees, is a soluble prebiotic fibre that supports digestive health and gut microbiome balance. It dissolves easily in water and is well-tolerated by most individuals.

5-15g daily

Inulin and FOS (fructooligosaccharides) are soluble dietary fibres derived from plants that act as prebiotics, promoting the growth of beneficial bacteria in the gut and supporting digestive health.

5-10g daily

A probiotic yeast strain derived from Saccharomyces cerevisiae that supports digestive health and immune function by promoting beneficial gut flora and intestinal barrier integrity.

250-500 mg (5-10 billion CFU) daily

Soil based organisms (SBOs) are naturally occurring microorganisms derived from soil environments, marketed as probiotics to support digestive health and immune function. Scientific evidence supporting their efficacy remains limited and contested.

1-5 billion CFU (colony forming units) daily

Spore-based probiotics are soil-derived microorganisms (primarily Bacillus species) that form protective spores, allowing them to survive stomach acid and reach the colon intact. Unlike traditional lactobacillus strains, they are shelf-stable and resilient to environmental conditions.

5-10 billion CFU daily

Galacto-oligosaccharides (GOS) are prebiotic fibres that selectively feed beneficial gut bacteria, promoting digestive health and microbiome balance without being digested in the small intestine.

5-10g daily

Centella asiatica, also known as Gotu Kola, is a traditional Asian herb used for centuries in Ayurvedic and Chinese medicine. It contains bioactive compounds including triterpenoids and flavonoids that support skin health, cognitive function, and circulation. Modern research supports its use for wound healing, venous insufficiency, and cognitive enhancement.

300-600 mg extract daily

Tribulus alatus is a lesser-known species of puncture vine native to arid regions, traditionally used in some herbal medicine systems. Limited scientific evidence supports its efficacy compared to the more studied Tribulus terrestris species.

No established standard dosage

Boswellia serrata is a resin from the Boswellia sacra tree traditionally used in Ayurvedic medicine. It contains boswellic acids, which may help reduce inflammation and support joint health.

300-500 mg standardised extract (65% boswellic acids)

Curcumin C3 Complex is a standardised extract from turmeric containing three major curcuminoids: curcumin, demethoxycurcumin, and bisdemethoxycurcumin. This formulation is designed to provide enhanced bioavailability and therapeutic potential compared to standard curcumin alone. It is widely used for its anti-inflammatory and antioxidant properties.

500-2000 mg daily

BioPerine is a standardised extract of piperine derived from black pepper (Piper nigrum) that enhances the bioavailability of various nutrients and supplements. It works by increasing intestinal permeability and nutrient absorption, making it a potent bioenhancer rather than a standalone nutrient.

5-20 mg

Andrographis paniculata, commonly known as King of Bitters, is a traditional Ayurvedic herb native to South Asia with potent immunomodulatory and anti-inflammatory properties. It contains bioactive compounds called andrographolides that support immune function and may reduce the severity and duration of upper respiratory infections.

400-500mg daily

Berberine sulfate is an alkaloid compound derived from various plants, traditionally used in Ayurvedic and Chinese medicine. It's widely researched for its potential metabolic and cardiovascular benefits, acting as a natural enzyme activator.

500 mg three times daily

Gymnema sylvestre, also known as the 'sugar destroyer', is a woody climbing plant native to central India traditionally used in Ayurvedic medicine. The leaf extract contains gymnemic acids which may help regulate blood sugar levels and reduce cravings for sweet foods. It has been used for centuries to support metabolic health and glucose control.

400-500 mg daily

Bitter melon (Momordica charantia) is a tropical fruit traditionally used in Asian medicine for blood sugar regulation and digestive support. It contains bioactive compounds including charantin and polypeptide-p that may help improve glucose metabolism and insulin sensitivity.

500–1000 mg dried fruit extract daily

Cissus quadrangularis, also known as vétch or devil's backbone, is a tropical plant traditionally used in Ayurvedic and African medicine. It contains stilbenes and flavonoids that may support bone health, joint function, and metabolic processes.

300–500 mg daily

Coleus forskohlii is a traditional Ayurvedic herb containing forskolin, an active compound that may support cAMP levels and metabolic function. It has been studied for potential effects on body composition, cardiovascular health, and cellular signalling pathways.

100-250 mg extract standardised to 10-20% forskolin

Grains of Paradise (Aframomum melegueta) are small, peppery seeds from West Africa traditionally used as a spice and in traditional medicine. They contain compounds like 6-gingerol and 6-shogaol that may offer antioxidant and anti-inflammatory properties. Limited scientific research exists on their therapeutic efficacy in humans.

500-1500 mg daily

Yohimbine HCl is an alkaloid derived from the bark of the Pausinystalia yohimbe tree, functioning as an alpha-2 adrenergic receptor antagonist. It is commonly used to support fat loss, athletic performance, and sexual function through increased adrenaline and noradrenaline signalling.

5-20 mg per day

Synephrine is a naturally occurring alkaloid found in bitter orange (Citrus aurantium) that functions as a sympathomimetic compound similar to ephedrine. It is commonly used in weight management and energy supplements to support metabolism and fat oxidation.

20-50 mg per dose

Green coffee bean extract is derived from unroasted coffee beans and contains chlorogenic acid, a polyphenol with potential metabolic benefits. It is commonly used as a weight management supplement and for its antioxidant properties.

400-800 mg daily

Ginkgo biloba is a traditional herbal supplement derived from the leaves of the ancient ginkgo tree, used for centuries in traditional medicine. It is commonly taken to support cognitive function, memory, and cerebral blood flow, with some evidence suggesting benefits for age-related cognitive decline.

120–240 mg daily in divided doses

Lactobacillus acidophilus is a beneficial probiotic bacterium that colonises the small intestine and supports digestive health. It aids nutrient absorption, strengthens the intestinal barrier, and helps maintain a balanced gut microbiome. This strain is among the most researched probiotics and is widely used to support overall digestive and immune function.

1-10 billion CFU daily

Bifidobacterium breve is a beneficial probiotic bacterium naturally found in the human gut microbiome. It helps maintain digestive health, supports immune function, and produces short-chain fatty acids that nourish intestinal cells.

1-10 billion CFU daily

Saccharomyces Boulardii CNCM is a probiotic yeast strain clinically studied for supporting digestive health and maintaining healthy gut flora. It survives stomach acid and colonises the intestinal tract to promote microbial balance. The CNCM designation indicates it is the specific strain registered with the French National Collection of Microorganisms.

5-10 billion CFU daily

Partially hydrolyzed guar gum (PHGG) is a soluble fibre derived from guar beans that has been enzymatically broken down to improve digestibility and reduce gas production. It functions as a prebiotic, promoting beneficial gut bacteria whilst supporting digestive health and regularity. PHGG is well-tolerated and commonly used to manage both constipation and diarrhoea.

5-10 grams daily

Pectin is a soluble dietary fibre found naturally in fruits and vegetables, particularly apples and citrus peels. It is commonly used as a food additive and supplement to support digestive health and cholesterol management.

5-15g daily

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the colon intact, where it acts similarly to dietary fibre. It serves as a prebiotic, feeding beneficial gut bacteria and promoting short-chain fatty acid production. This unique property distinguishes it from regular starch in terms of metabolic effects.

15-20g daily

AKBA (Acetyl-11-keto-β-boswellic acid) is a potent bioactive compound extracted from Boswellia serrata resin, known for its concentrated anti-inflammatory properties. It represents a standardised, high-potency form of boswellia that targets inflammatory pathways more effectively than conventional boswellia extracts.

100-250 mg daily

Devil's Claw is a traditional African herb primarily used to support joint health and reduce inflammation. It contains active compounds called iridoid glycosides that may help alleviate discomfort associated with arthritis and general joint stiffness.

1.5-3g dried root daily

Turmeric Phytosome is a patented delivery system combining curcumin (turmeric's active compound) with phospholipids to enhance absorption. This formulation significantly improves bioavailability compared to standard turmeric extract, allowing lower doses to achieve therapeutic effects.

200-400 mg daily

Nattokinase is a serine protease enzyme derived from natto (fermented soybean), traditionally used in Japanese cuisine. It is primarily researched for its fibrinolytic properties and potential cardiovascular support through natural blood clot dissolution.

100-200 mg (2000 FU) once or twice daily

Serrapeptase is a proteolytic enzyme derived from silkworm intestines that breaks down non-living tissue and proteins. It is traditionally used in Asia for inflammation reduction and may support respiratory and circulatory health.

120000 SPU once or twice daily

Allicin is a bioactive sulphur compound produced when garlic cloves are crushed or chopped, responsible for garlic's characteristic odour and many of its health properties. It is commonly extracted and concentrated into supplements to provide consistent dosing of this volatile compound.

600-1200 mg daily (standardised allicin)

Hawthorn berry is a traditional herbal supplement derived from the fruit of Crataegus species, primarily used to support cardiovascular health and heart function. Rich in flavonoids and proanthocyanidins, it has been employed in traditional medicine for centuries to promote healthy blood pressure and circulation.

160-900 mg daily in divided doses

Red yeast rice is a traditional Chinese fermented product created by cultivating yeast (Monascus purpureus) on rice, containing naturally occurring compounds including monacolin K which may support cholesterol levels. It has been used in Asian cuisine and traditional medicine for centuries as both a food colouring and health supplement.

600-2400 mg daily in divided doses

Policosanol is a mixture of long-chain alcohols derived from plant waxes, primarily sugar cane, traditionally used to support cholesterol levels. Early studies suggested potential cardiovascular benefits, though more recent research has produced mixed and less convincing results.

10-20 mg daily

Plant sterols, also known as phytosterols, are naturally occurring compounds found in plants that structurally resemble cholesterol. They are clinically proven to reduce LDL cholesterol levels by blocking cholesterol absorption in the digestive system, making them effective for cardiovascular health support.

1.5-2 grams daily

Bergamot extract is derived from the Citrus bergamia fruit and is rich in polyphenolic compounds, particularly flavonoids. It has been traditionally used to support cardiovascular health, cholesterol management, and metabolic function.

500-1000 mg daily

Elderberry (Sambucus nigra) is a traditional herbal remedy derived from the dark purple berries of the elder plant, commonly used to support immune function. Rich in anthocyanins and polyphenols, it has been studied for its potential antiviral and anti-inflammatory properties.

300-500 mg daily or 15 ml syrup

Lactoferrin is an iron-binding glycoprotein found naturally in milk and other bodily secretions that plays a role in immune function and iron metabolism. It has been studied for its potential antimicrobial and anti-inflammatory properties.

100-300 mg daily

Beta glucans are soluble dietary fibres derived primarily from yeast, fungi, and cereal grains that support immune function and cardiovascular health. These polysaccharides are recognised for their ability to modulate immune response through interactions with pattern recognition receptors on immune cells.

250-500 mg daily

Colostrum IgG is an immunoglobulin protein derived from bovine colostrum that supports gut barrier function and immune response. It contains concentrated antibodies designed to protect against pathogens and promote intestinal health.

2-10g daily

Valerian Root 4:1 is a concentrated herbal extract standardised to a 4:1 ratio, traditionally used to promote relaxation and support sleep quality. This potent formulation contains valerenic acids and other bioactive compounds that may help reduce anxiety and encourage restful sleep.

400-900 mg daily

Passionflower extract is derived from the Passiflora edulis plant and has been traditionally used in herbal medicine to promote relaxation and reduce anxiety. It contains bioactive compounds including flavonoids and alkaloids that may support emotional wellness and sleep quality.

500-2000 mg daily

Lemon balm (Melissa officinalis) is a traditional herb used to promote relaxation and support cognitive function. The extract concentrates active compounds including rosmarinic acid and polyphenols that may enhance mood and reduce anxiety.

300-500 mg daily

Tart cherry extract is derived from Prunus cerasus and is rich in anthocyanins and polyphenols. It is commonly used to support sleep quality, reduce muscle soreness, and provide anti-inflammatory benefits. The extract has gained popularity among athletes and those seeking natural sleep support.

480-1200 mg daily

Apigenin is a naturally occurring flavonoid found in chamomile, parsley, and other plants, known for its potential calming and antioxidant properties. It acts as a ligand for benzodiazepine receptors, suggesting possible anxiolytic and sleep-promoting effects.

50-100 mg daily

Astaxanthin is a potent carotenoid antioxidant derived primarily from microalgae, offering superior free radical protection compared to other antioxidants. At 12mg, this dose aligns with typical supplemental levels used in clinical research for systemic benefits.

4-12mg daily

Evening Primrose Oil is derived from the seeds of the evening primrose plant and contains gamma-linolenic acid (GLA), an omega-6 polyunsaturated fatty acid. It is commonly used to support hormonal balance, skin health, and inflammatory response. The oil has been traditionally employed for managing symptoms associated with hormonal fluctuations and joint discomfort.

1000-2000mg daily

GLA (gamma-linolenic acid) is an omega-6 polyunsaturated fatty acid found primarily in plant oils such as borage seed, evening primrose, and black currant seed oils. It is converted in the body to anti-inflammatory compounds that may support joint health, skin condition, and hormonal balance. GLA is distinct from other omega-6 fatty acids due to its potent anti-inflammatory properties.

1.4–2.8g daily

I3C is a naturally occurring compound found in cruciferous vegetables like broccoli and cabbage that supports oestrogen metabolism and detoxification. It is converted in the stomach to diindolylmethane (DIM), which is believed to promote balanced hormone levels and antioxidant activity.

200-400 mg daily

Vitex Agnus Castus, commonly known as Chasteberry, is a traditional herbal remedy derived from the fruit of the Vitex plant, primarily used to support hormonal balance in women. It has been traditionally employed for menstrual irregularities, premenstrual syndrome (PMS), and menopausal symptoms, with its mechanism thought to involve dopaminergic and progesterone-modulating effects.

400–1000 mg daily

Spearmint extract is derived from the leaves of Mentha spicata and has been traditionally used to support digestive health and hormonal balance. Rich in polyphenols and volatile oils, it may offer antioxidant and anti-inflammatory properties. Recent research suggests potential benefits for managing excess androgens in women.

1-2g dried leaf or 500-1000mg extract daily

Saw Palmetto is a herbal extract derived from the berries of Serenoa repens, traditionally used to support prostate health and urinary function in men. It is commonly taken to help manage symptoms associated with benign prostatic hyperplasia (BPH) and may help reduce urinary frequency and improve flow.

320mg daily

Bilberry extract is derived from the European blueberry and is rich in anthocyanins, powerful antioxidants that support eye health and vision. Traditionally used in herbal medicine, it may help reduce eye strain, improve night vision, and support overall ocular function. The extract has been studied for its potential cardiovascular and anti-inflammatory benefits.

80-160 mg standardised extract (25% anthocyanins) daily

Saffron extract is derived from the stigmas of Crocus sativus and contains active compounds including crocin and safranal. It has been traditionally used in Ayurvedic and Persian medicine, with emerging scientific evidence supporting its use for mood support and cognitive function.

15-30 mg daily

Milk thistle is a herbal supplement standardised to contain 80% silymarin, the active compound responsible for its hepatoprotective properties. Traditionally used in European medicine for liver support and detoxification, it has been extensively studied for its antioxidant and anti-inflammatory effects.

150-300 mg silymarin daily (equivalent to 200-375 mg of 80% extract)

Fadogia Agrestis is a Nigerian shrub traditionally used as an aphrodisiac that has gained mainstream attention through the Huberman Lab podcast. It is hypothesised to stimulate luteinising hormone (LH) release, which may increase testicular testosterone production. Despite viral popularity, human clinical data remains extremely limited, and animal studies have raised concerns about testicular toxicity at higher doses.

300-600mg daily

Astragalus membranaceus is one of the most important herbs in Traditional Chinese Medicine (TCM), used for over 2,000 years as a Qi tonic to strengthen the body's defensive energy. Modern research has focused on its polysaccharides and cycloastragenol content, which may support immune function, reduce inflammation, and even protect telomere length — the cellular markers of biological ageing.

500-1,500mg standardised extract daily

Pine bark extract, most commonly sold as the branded ingredient Pycnogenol (from French maritime pine, Pinus pinaster), is a potent source of proanthocyanidins — powerful antioxidants that support blood vessel health, reduce inflammation, and improve circulation. It is one of the most well-researched botanical supplements with over 400 published studies and 160 clinical trials.

100-200mg daily

Beta-glucans are naturally occurring polysaccharides found in the cell walls of fungi (mushrooms, yeast), bacteria, and cereals (oats, barley). The immunologically active forms — particularly beta-1,3/1,6-glucans from yeast (Saccharomyces cerevisiae) and medicinal mushrooms — are among the most well-documented natural immune modulators. They prime the innate immune system without overstimulating it, making them unique among immune supplements.

250-500mg yeast beta-glucan daily (or 3g oat beta-glucan for cholesterol)