Botanical Database
Evidence-informed botanicals organized by the body system they support, with traditional preparation methods for educational purposes only. These are optional, supportive tools — not treatments or cures.
All Systems
🔥 Metabolic Support
🩸 Blood Sugar Support
🫁 Liver Support
💧 Kidney & Fluid Balance
🫃 Digestive Support
🧘 Stress & Hormonal Support
✨ Skin Elasticity Support
🛡️ Immune Support
❤️ Cardiovascular Support
🦴 Joint & Bone Support
🩻 Thyroid Support
🎯 Metabolic Syndrome Support
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Traditional Use:
West African seed extract used traditionally for metabolic health
Explored For:
Irvingia gabonensis seed extract studied for reducing body fat, lowering leptin levels, and improving adiponectin (a hormone that helps regulate fat metabolism). Clinical trials show significant reductions in body weight, waist circumference, and LDL cholesterol
🍵 How To Use (Educational):
Take 150 mg standardised seed extract 2× daily, 30–60 minutes before meals. Look for IGOB131 standardised extract.
⚠️ Safety & Interactions:
Generally safe. May cause headache, flatulence, or sleep difficulties in some individuals. Avoid during pregnancy/breastfeeding. Limited long-term safety data.
Notes:
Addresses leptin resistance — one of the key root causes of persistent weight gain. Pairs well with the CP/FP rotation
Traditional Use:
Digestion and nutrient absorption enhancement
Explored For:
Piperine studied for enhancing bioavailability of curcumin and other nutrients by up to 2,000%
🍵 How To Use (Educational):
Add freshly ground black pepper to meals. For supplemental use, add a pinch (⅛ tsp) to turmeric preparations. Also available as piperine capsules (5–10 mg).
⚠️ Safety & Interactions:
Generally very safe in culinary amounts. High supplemental doses may increase absorption of certain medications — consult a doctor if on prescription drugs.
Notes:
Best known as a bioavailability enhancer for turmeric
Traditional Use:
Circulation and digestion
Explored For:
Capsaicin studied for thermogenic effects
🍵 How To Use (Educational):
Add a small pinch (⅛–¼ tsp) cayenne powder to warm water with lemon, or sprinkle on food. Build tolerance gradually. Can also take as capsules to avoid mouth burn.
⚠️ Safety & Interactions:
Can irritate the GI tract, especially on an empty stomach. Avoid if you have gastritis, ulcers, or GERD. Wash hands after handling — avoid contact with eyes.
Notes:
Used in small amounts due to heat
Traditional Use:
Warming spice for digestion
Explored For:
Potential influence on blood sugar pathways
🍵 How To Use (Educational):
Add ½–1 tsp Ceylon cinnamon to oatmeal, smoothies, coffee, or warm water. Steep a cinnamon stick in hot water for 10 minutes as tea. Prefer Ceylon ('true') cinnamon over Cassia for daily use.
⚠️ Safety & Interactions:
Cassia cinnamon contains coumarin, which may stress the liver in large amounts. Ceylon cinnamon has negligible coumarin. May interact with diabetes medications.
Notes:
Widely accessible
Traditional Use:
Fatty acid supplement studied for body composition improvement
Explored For:
CLA studied for reducing body fat percentage while preserving lean muscle mass. May inhibit lipoprotein lipase (the enzyme that stores fat in cells) and enhance fat oxidation. Multiple meta-analyses show modest but consistent fat loss of 0.05 kg/week
🍵 How To Use (Educational):
Take 3–4 g daily (typically 1 g softgel 3× daily with meals). Look for a blend of the two active isomers (cis-9, trans-11 and trans-10, cis-12). Effects are gradual — allow 8–12 weeks.
⚠️ Safety & Interactions:
Generally well-tolerated. May cause mild GI discomfort initially. Avoid with blood-thinning medications. The trans-10 isomer may affect insulin sensitivity in some individuals — monitor if diabetic.
Notes:
One of the few supplements with consistent evidence for improving body composition rather than just reducing scale weight
Traditional Use:
Digestion and appetite
Explored For:
Soluble fiber studied for satiety and post-meal glucose
🍵 How To Use (Educational):
Soak 1 tsp fenugreek seeds in water overnight; drink the water and eat the seeds in the morning. Also available as capsules (500–600 mg) or powder stirred into warm water.
⚠️ Safety & Interactions:
May cause maple-syrup-like body odor. Can lower blood sugar — monitor if diabetic. Avoid during pregnancy (may stimulate uterine contractions). May interact with blood thinners.
Notes:
Used in cooking or tea
Traditional Use:
Traditional cooking ingredient
Explored For:
Hydroxycitric acid (HCA) studied for appetite-related pathways
🍵 How To Use (Educational):
Typically taken as a standardized extract (500–1,000 mg HCA) 30–60 minutes before meals. Not commonly used as a tea.
⚠️ Safety & Interactions:
Reports of liver toxicity with some commercial products. Avoid if pregnant, breastfeeding, or on statin drugs. Quality of supplements varies widely.
Notes:
Quality and sourcing are critical
Traditional Use:
Digestion and circulation
Explored For:
Potential influence on thermogenesis and appetite
🍵 How To Use (Educational):
Slice 1-inch fresh ginger root. Simmer in 2 cups water for 10–15 minutes. Strain and drink warm. Can add lemon and raw honey. Also used grated in cooking, smoothies, or as powdered spice (¼–½ tsp).
⚠️ Safety & Interactions:
Generally well tolerated. High doses (>4g/day) may cause heartburn or GI discomfort. May thin blood — consult a doctor if on anticoagulants.
Notes:
Common in teas and cooking
Traditional Use:
Fiber source
Explored For:
Satiety and digestive support
🍵 How To Use (Educational):
Take 1 capsule (500 mg) with a full glass of water (8+ oz) 30 minutes before meals, up to 3 times daily. Must be taken with ample water — it expands significantly.
⚠️ Safety & Interactions:
Can cause esophageal blockage if taken without sufficient water. Start with a low dose to assess tolerance. May reduce absorption of oral medications — take medications 1 hour before or 4 hours after.
Notes:
Must be taken with adequate water
Traditional Use:
General wellness, energy, digestion
Explored For:
Catechins (especially EGCG) and caffeine studied for metabolic activity
🍵 How To Use (Educational):
Steep 1 tsp loose leaf or 1 tea bag in 175°F (80°C) water for 2–3 minutes. Drink 2–3 cups daily. Avoid boiling water — it makes green tea bitter and degrades catechins.
⚠️ Safety & Interactions:
Contains 25–50 mg caffeine per cup. May interfere with iron absorption if consumed with meals. Those sensitive to caffeine should limit afternoon/evening use.
Notes:
Commonly consumed as tea; widely well tolerated
⚠️ Important Disclaimer
This information is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Botanicals are not drugs and are not intended to treat, cure, or prevent any disease.
- People with medical conditions should consult their healthcare provider before using any botanical.
- Many botanicals interact with prescription medications — always check with your pharmacist.
- Pregnant or breastfeeding individuals should avoid most botanicals unless specifically cleared by their provider.
- Quality and sourcing matter — look for third-party tested products (USP, NSF, ConsumerLab).
- Start with low doses and listen to your body.
- "Traditional use" does not equal proven efficacy — it means historical usage, not clinical evidence.
— Dr. George Ekema, The Plateau-proof Diet™
