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:
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:
Antioxidant and immune tonic
Explored For:
Betulinic acid and polysaccharides studied for antioxidant and immune modulation pathways
🍵 How To Use (Educational):
Simmer chunks of chaga in water for at least 1 hour (can simmer all day). The resulting dark tea can be reused 2–3 times. Also available as dual-extract powder or tincture.
⚠️ Safety & Interactions:
May lower blood sugar and thin blood. Contains high oxalates — avoid with kidney stones. Avoid with autoimmune conditions.
Notes:
Grows on birch trees; wild-harvested
Traditional Use:
Digestive and general relaxation
Explored For:
Bisabolol and apigenin studied for digestive comfort, anti-spasmodic, and calming effects
🍵 How To Use (Educational):
Steep 1 tbsp dried flowers (or 1 tea bag) in hot water for 5–10 minutes. Cover while steeping to retain volatile oils. Drink 2–4 cups daily, especially after meals or before bed.
⚠️ Safety & Interactions:
Avoid if allergic to Asteraceae family (ragweed, daisies). May enhance effects of blood thinners and sedatives. Generally very safe otherwise.
Notes:
Mild flavor; one of the most popular herbal teas
Traditional Use:
Essential trace mineral studied for blood sugar regulation and insulin function
Explored For:
Chromium studied for enhancing insulin receptor sensitivity, reducing carbohydrate cravings, and improving glucose tolerance. FDA allows a qualified health claim for type 2 diabetes risk reduction. May reduce binge eating and appetite in some individuals
🍵 How To Use (Educational):
Take 200–1,000 mcg daily with meals. The picolinate form has the best absorption. Start at 200 mcg and increase gradually. Take with a meal containing protein for optimal effect.
⚠️ Safety & Interactions:
Safe at recommended doses. Very high doses (>1,000 mcg) may cause kidney or liver stress — stay within range. May interact with diabetes medications by enhancing their effect — monitor blood sugar closely.
Notes:
Especially valuable during CP rotation when insulin sensitivity is improving — chromium amplifies this effect
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:
Digestion
Explored For:
Potential influence on glucose pathways
🍵 How To Use (Educational):
Add ½–1 tsp Ceylon cinnamon to meals, oatmeal, smoothies, or warm water daily. Can steep a cinnamon stick in hot water for 10 minutes.
⚠️ Safety & Interactions:
May interact with diabetes medications. Cassia cinnamon contains coumarin — prefer Ceylon for daily use.
Notes:
Common in food
Traditional Use:
Blood sugar and lipid support
Explored For:
Cinnamaldehyde and polyphenols studied for improving insulin sensitivity, reducing fasting glucose, and lowering triglycerides. Multiple meta-analyses show modest but consistent effects
🍵 How To Use (Educational):
Add 1–2 tsp Ceylon cinnamon (not Cassia) to oatmeal, smoothies, coffee, or warm water daily. Can steep a cinnamon stick in hot water for 10 minutes as tea. As capsules: 1–6 g daily.
⚠️ Safety & Interactions:
Use Ceylon ('true') cinnamon — Cassia cinnamon contains coumarin which stresses the liver at high daily doses. May lower blood sugar — monitor if on diabetes medications. May interact with cholesterol medications.
Notes:
Always choose Ceylon over Cassia for daily therapeutic use
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:
Lymphatic and urinary support
Explored For:
Early research on fluid balance and lymphatic pathways
🍵 How To Use (Educational):
Steep 2–3 tsp dried herb in hot water for 10–15 minutes. Drink 2–3 cups daily. Best used fresh when possible — juice fresh cleavers and add to water. Also available as tincture.
⚠️ Safety & Interactions:
Generally well tolerated. May have mild diuretic effect — stay hydrated. Limited safety data for pregnancy.
Notes:
Commonly consumed as tea or fresh infusion
Traditional Use:
Traditional metabolic and thyroid support
Explored For:
Forskolin studied for activating adenylate cyclase (cAMP pathway), which may stimulate thyroid hormone release. Also studied for metabolic rate and body composition
🍵 How To Use (Educational):
Take 250 mg standardized extract (10% forskolin) 2x daily with meals. Not commonly consumed as tea.
⚠️ Safety & Interactions:
May lower blood pressure significantly. May increase stomach acid — avoid with ulcers or GERD. May interact with blood pressure medications, blood thinners, and calcium channel blockers. Avoid during pregnancy.
Notes:
Works through the cAMP pathway; may support thyroid signaling
⚠️ 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™
