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:
Urinary tract comfort
Explored For:
Arbutin studied for urinary antiseptic properties; converts to hydroquinone in alkaline urine
🍵 How To Use (Educational):
Steep 1–2 tsp dried leaves in hot water for 15 minutes. Drink 2–3 cups daily for no more than 1–2 weeks at a time. Works best with alkaline urine (avoid acidic foods during use).
⚠️ Safety & Interactions:
Do not use for more than 2 weeks consecutively. Not safe during pregnancy or breastfeeding. May turn urine brown-green (harmless). Avoid with kidney disease.
Notes:
Short-term use only — not for daily maintenance
Traditional Use:
Sleep support
Explored For:
Valerenic acid studied for GABA receptor modulation and sleep quality
🍵 How To Use (Educational):
Steep 1 tsp dried root in hot water for 10–15 minutes. Drink 30–60 minutes before bed. Strong, earthy smell. Capsules (300–600 mg before bed) are popular to avoid the taste. Best effects after 2–4 weeks of consistent use.
⚠️ Safety & Interactions:
May cause morning grogginess. Do not combine with alcohol or sedative medications. Avoid driving after taking. Not recommended for children or during pregnancy.
Notes:
Strong smell — capsules preferred by many
Traditional Use:
Essential for thyroid and immune regulation
Explored For:
Vitamin D deficiency is strongly correlated with autoimmune thyroid disease (Hashimoto's). Vitamin D receptors are present on thyroid cells. Supplementation studied for reducing thyroid antibodies
🍵 How To Use (Educational):
Sun exposure: 15–30 minutes midday sun on arms/legs (varies by skin tone and latitude). Supplement: 1,000–5,000 IU vitamin D3 daily with a fatty meal. Have blood levels checked (aim for 40–60 ng/mL). Food sources: fatty fish, egg yolks, fortified foods.
⚠️ Safety & Interactions:
Have your 25-OH vitamin D level tested before supplementing. Excess vitamin D causes calcium buildup (hypercalcemia). Those with kidney disease or sarcoidosis should use with medical supervision. May interact with calcium channel blockers and thiazide diuretics.
Notes:
Most people with thyroid issues are vitamin D deficient — get tested
Traditional Use:
Starch blocker that inhibits alpha-amylase enzyme
Explored For:
Phaseolus vulgaris extract studied for blocking starch digestion and absorption by inhibiting alpha-amylase. Multiple clinical trials show reduced carbohydrate absorption and modest weight loss. Most effective with starchy meals
🍵 How To Use (Educational):
Take 500–1,000 mg standardised extract immediately before meals containing starch or carbohydrates. Must be taken with the meal to work — it blocks the enzyme during digestion.
⚠️ Safety & Interactions:
Well-tolerated but may cause gas, bloating, or diarrhoea due to undigested starch reaching the colon. Not recommended for people with bean allergies.
Notes:
Most useful during FP rotation days when carbohydrate intake is higher — helps moderate glycaemic impact
Traditional Use:
Gentle energy and antioxidant support
Explored For:
High polyphenol content studied for metabolic and antioxidant pathways; minimal processing preserves catechins
🍵 How To Use (Educational):
Steep 2 tsp loose leaf or 1 tea bag in 160–185°F (70–85°C) water for 4–5 minutes. Very delicate — do not use boiling water. Drink 2–3 cups daily.
⚠️ Safety & Interactions:
Low caffeine (15–30 mg per cup). Generally very well tolerated.
Notes:
Least processed of all teas
Traditional Use:
Natural pain relief
Explored For:
Salicin (natural precursor to aspirin) studied for anti-inflammatory and analgesic effects
🍵 How To Use (Educational):
Steep 1–2 tsp dried willow bark in hot water for 10–15 minutes. Drink 2–3 cups daily as needed. Also available as standardized extract (120–240 mg salicin daily).
⚠️ Safety & Interactions:
Similar interactions as aspirin — avoid with aspirin allergy, blood thinners, and in children (Reye's syndrome risk). May cause GI irritation. Avoid with kidney disease.
Notes:
Nature's aspirin — used for thousands of years
Traditional Use:
Traditional bile and digestive support
Explored For:
Anthraquinones studied for gentle laxative and bile-stimulating effects
🍵 How To Use (Educational):
Simmer 1 tsp dried root in 2 cups water for 10–15 minutes. Drink 1 cup before meals. Also available as tincture (30–60 drops 2–3x daily).
⚠️ Safety & Interactions:
Contains oxalates — avoid with kidney stones or oxalate sensitivity. Mild laxative — start with small amounts. Avoid during pregnancy.
Notes:
Also used as a gentle iron tonic
Traditional Use:
Energy and alertness
Explored For:
Early research on appetite and metabolic rate
🍵 How To Use (Educational):
Place 2–3 tbsp dried leaves in a gourd or cup. Add warm water (150–170°F / 65–75°C) — never boiling. Sip through a filtered straw (bombilla). Can be re-steeped many times. Also available as tea bags.
⚠️ Safety & Interactions:
Contains caffeine (about 85 mg per cup). Avoid very hot consumption (associated with esophageal irritation). May interact with stimulant medications.
Notes:
Traditionally consumed in South America
Traditional Use:
Essential mineral for thyroid hormone synthesis
Explored For:
Zinc is required for TRH (thyrotropin-releasing hormone) synthesis in the hypothalamus and for T4 to T3 conversion. Zinc deficiency is associated with hypothyroidism
🍵 How To Use (Educational):
Good food sources: oysters (highest), beef, pumpkin seeds, chickpeas, cashews, yogurt. As supplement: 15–30 mg zinc picolinate or zinc glycinate daily with food. Take with copper (1–2 mg) to prevent copper depletion.
⚠️ Safety & Interactions:
High doses (>40 mg/day) can deplete copper, causing anemia and neurological issues. Always balance zinc with copper supplementation. May interact with antibiotics and diuretics. Take with food to avoid nausea.
Notes:
Always supplement copper (1–2 mg) alongside zinc (>15 mg/day)
⚠️ 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™
