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:
Specific probiotic strains studied for metabolic health and body composition
Explored For:
Lactobacillus gasseri, L. rhamnosus, and Bifidobacterium lactis strains studied for reducing visceral fat, improving insulin sensitivity, and reducing systemic inflammation. Gut microbiome composition strongly correlates with obesity risk. Meta-analyses support modest weight and BMI reduction
🍵 How To Use (Educational):
Take a multi-strain probiotic containing L. gasseri SBT2055, L. rhamnosus CGMCC1.3724, or B. lactis B420 — at least 10 billion CFU daily. Take with food. Refrigerated products maintain higher viability.
⚠️ Safety & Interactions:
Very safe for most people. Immunocompromised individuals should consult a doctor first. May cause temporary bloating during the first week as gut flora adjusts.
Notes:
A healthy gut microbiome is foundational — it affects nutrient absorption, inflammation, cravings, and even mood. Maya recommends specific strains based on your symptoms
Traditional Use:
Fiber source for bowel regularity
Explored For:
Soluble fiber studied for both constipation and diarrhea; promotes healthy stool formation
🍵 How To Use (Educational):
Stir 1 tsp psyllium husk into a full glass (8+ oz) of water and drink immediately before it gels. Follow with another glass of water. Take 1–3 times daily. Build up gradually.
⚠️ Safety & Interactions:
Must be taken with ample water — can cause esophageal or intestinal blockage otherwise. May reduce absorption of medications — take 2 hours apart. Start low to avoid bloating/gas.
Notes:
Works for both constipation and loose stools
Traditional Use:
Fiber for cholesterol, blood sugar, and satiety
Explored For:
Soluble fiber studied for reducing LDL cholesterol (7–10% reduction), improving post-meal glucose response, and promoting satiety. FDA-approved health claim for cholesterol reduction
🍵 How To Use (Educational):
Stir 1–2 tsp psyllium husk into a full glass (8+ oz) of water and drink immediately before it gels. Take before meals for glucose benefits, or twice daily for cholesterol. Increase dose gradually.
⚠️ Safety & Interactions:
MUST take with ample water — can cause esophageal or intestinal blockage. May reduce absorption of medications — take medications 1–2 hours before or after psyllium. Start low to avoid bloating and gas.
Notes:
FDA-approved claim for cholesterol reduction — one of the best-evidenced fiber supplements
Traditional Use:
General wellness and stress support
Explored For:
Triterpenes and beta-glucans studied for immune modulation and stress adaptation
🍵 How To Use (Educational):
Simmer 3–5 slices dried reishi or 1 tsp powder in water for 30–60 minutes (hard mushroom — needs long extraction). Strain and drink. Also available as dual-extract capsules/tincture (1,000–3,000 mg daily).
⚠️ Safety & Interactions:
May thin blood — avoid 2 weeks before surgery and with blood thinners. May lower blood pressure. Avoid with autoimmune conditions (immune-stimulating). Bitter flavor.
Notes:
Called 'mushroom of immortality' in Chinese medicine
Traditional Use:
Immune modulation and deep wellness
Explored For:
Beta-glucans and triterpenes studied for natural killer cell activity and immune balancing
🍵 How To Use (Educational):
Simmer sliced reishi in water for 1–2 hours for tea (bitter). Dual-extract tinctures or hot-water extracts (1,000–3,000 mg daily) are more practical.
⚠️ Safety & Interactions:
May thin blood. Avoid with autoimmune conditions. May lower blood pressure. Bitter flavor.
Notes:
Requires long extraction due to tough cell walls
Traditional Use:
Energy and stress resilience
Explored For:
Rosavins and salidroside studied for fatigue and stress pathways; classified as an adaptogen
🍵 How To Use (Educational):
Take 200–400 mg standardized extract (3% rosavins, 1% salidroside) in the morning before breakfast. Best taken cyclically: 5 days on, 2 days off. Not typically consumed as tea.
⚠️ Safety & Interactions:
May cause insomnia if taken late in the day. May interact with antidepressants (SSRIs, MAOIs). Avoid with bipolar disorder. Generally well tolerated.
Notes:
Best taken in the morning for energy
Traditional Use:
Aromatic herb with antioxidant activity
Explored For:
Rosmarinic acid and carnosic acid studied for antioxidant properties, potential elastin-related activity, and UV protection
🍵 How To Use (Educational):
Add fresh rosemary to cooking liberally. For tea: steep 1 tsp dried rosemary in hot water for 5–10 minutes. Rosemary essential oil (diluted in carrier oil) can be applied topically for scalp and skin.
⚠️ Safety & Interactions:
Essential oil must always be diluted before skin application. May interact with blood thinners and diabetes medications. Avoid medicinal doses during pregnancy.
Notes:
Culinary and topical; delicious in cooking
Traditional Use:
Liver and general vitality
Explored For:
Lignans studied for liver-related markers and adaptogenic properties
🍵 How To Use (Educational):
Simmer 1–2 tsp dried berries in water for 10–15 minutes. Strain and drink. Has all 5 flavors (sweet, sour, salty, bitter, pungent). Also available as tincture or capsules (500 mg 1–2x daily).
⚠️ Safety & Interactions:
Generally well tolerated. May increase stomach acid. Avoid during pregnancy. May interact with medications metabolized by the liver.
Notes:
Called 'five-flavor berry' in Chinese medicine
Traditional Use:
Vitamin C and omega-rich oils
Explored For:
Omega-7 (palmitoleic acid) studied for skin hydration and barrier support; rich in vitamins C, E, and carotenoids
🍵 How To Use (Educational):
Take 1–2 tsp sea buckthorn oil daily (mix into juice or smoothie). Capsules: 500–1,000 mg daily. Oil can be applied directly to skin (bright orange — may temporarily stain).
⚠️ Safety & Interactions:
May thin blood. Bright color can stain clothing and skin temporarily. Generally well tolerated internally.
Notes:
One of the few plant sources of omega-7
Traditional Use:
Essential trace mineral for thyroid enzyme function
Explored For:
Selenium is required for deiodinase enzymes that convert T4 to active T3. Selenium deficiency impairs thyroid function even with adequate iodine. Also studied for reducing thyroid antibodies in Hashimoto's
🍵 How To Use (Educational):
Eat 1–3 Brazil nuts daily (each contains ~70–90 mcg selenium; RDA is 55 mcg). This is one of the simplest and most effective thyroid supports. As supplement: 100–200 mcg selenomethionine daily — do NOT exceed 400 mcg/day.
⚠️ Safety & Interactions:
⚠ Selenium is toxic in excess — do NOT take more than 400 mcg/day total from all sources. Symptoms of excess: garlic breath, hair loss, brittle nails, fatigue. 1–3 Brazil nuts daily is sufficient for most people. If supplementing, have selenium levels checked periodically.
Notes:
1–3 Brazil nuts daily is often all that's needed for selenium
⚠️ 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™
