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:
Prebiotic fibre that feeds beneficial gut bacteria
Explored For:
Inulin studied for promoting growth of Bifidobacteria and Lactobacilli, improving insulin sensitivity, reducing appetite through increased GLP-1 and PYY production, and enhancing mineral absorption. Studies show improved satiety and modest weight reduction
🍵 How To Use (Educational):
Start with 2–3 g daily (half teaspoon) mixed into water, smoothies, or food. Gradually increase to 5–10 g over 2 weeks. Take consistently for microbiome benefits.
⚠️ Safety & Interactions:
Start low to avoid gas and bloating — the gut needs time to adapt. Avoid with FODMAP sensitivity or fructan intolerance. Well-tolerated at moderate doses for most people.
Notes:
Pairs powerfully with probiotics — feed the good bacteria you're adding. Your body naturally produces more GLP-1 from a healthy gut — the same hormone that GLP-1 drugs mimic artificially
Traditional Use:
Natural iodine-rich sea vegetable
Explored For:
High iodine content supports thyroid hormone synthesis; also provides selenium, zinc, and other trace minerals important for thyroid enzyme activity (deiodinase enzymes require selenium)
🍵 How To Use (Educational):
Add small amounts of kelp flakes (¼–½ tsp) to soups, salads, or rice. Kelp noodles are a low-calorie food option. Capsules: 150–300 mcg iodine daily. Do NOT exceed recommended iodine intake.
⚠️ Safety & Interactions:
⚠ Very high iodine content — easy to overconsume. Do NOT use with Hashimoto's or hyperthyroidism without endocrinologist approval. Iodine excess can trigger thyroid storm in susceptible individuals. May contain heavy metals — choose third-party tested products.
Notes:
Small culinary amounts are generally safe; supplemental doses require medical guidance
Traditional Use:
Amino acid derivative that transports fatty acids into mitochondria for burning
Explored For:
L-Carnitine studied for enhancing fat oxidation during exercise, reducing muscle damage, and improving recovery. Most effective in individuals with lower baseline carnitine levels (vegetarians, older adults). Meta-analyses show modest fat loss and improved exercise capacity
🍵 How To Use (Educational):
Take 1,000–2,000 mg L-Carnitine L-Tartrate or Acetyl-L-Carnitine daily, ideally 30–60 minutes before movement/exercise for fat-burning benefit. Take with carbohydrates for better muscle uptake.
⚠️ Safety & Interactions:
Very well tolerated at recommended doses. High doses (>3 g) may cause fishy body odour, nausea, or diarrhoea. TMAO concerns at very high chronic doses — stay within 2 g/day.
Notes:
Particularly effective during CP days when the body is already in fat-burning mode. Pairs well with walking protocols
Traditional Use:
Calm and relaxation
Explored For:
Linalool studied for stress and sleep markers; lavender oil capsules studied for anxiety
🍵 How To Use (Educational):
Steep 1–2 tsp dried lavender buds in hot water for 5 minutes. Drink before bed. For aromatherapy: add a few drops of lavender essential oil to a diffuser or pillow. Lavender oil capsules (80 mg Silexan) are also available.
⚠️ Safety & Interactions:
Do not ingest essential oil directly (only food-grade preparations or Silexan capsules). May enhance sedatives. Generally very safe as tea.
Notes:
Use culinary lavender for tea, not decorative varieties
Traditional Use:
Calm and relaxation
Explored For:
Rosmarinic acid studied for GABA-related calming pathways; studied for stress and sleep
🍵 How To Use (Educational):
Steep 1–2 tsp dried lemon balm (or a handful of fresh leaves) in hot water for 5–10 minutes. Drink 2–3 cups daily, especially in the evening. Combines well with chamomile.
⚠️ Safety & Interactions:
May interact with thyroid medications and sedatives. Generally very safe. May cause drowsiness in high doses.
Notes:
Mild, pleasant lemony flavor
Traditional Use:
Thyroid-calming for overactivity
Explored For:
Rosmarinic acid studied for inhibiting TSH receptor binding, potentially calming overactive thyroid. Traditionally used for Graves' disease support (NOT as sole treatment)
🍵 How To Use (Educational):
Steep 1–2 tsp dried lemon balm in hot water for 5–10 minutes. Drink 2–3 cups daily. Combines well with chamomile for calming effects.
⚠️ Safety & Interactions:
⚠ May REDUCE thyroid hormone levels — beneficial for hyperthyroidism but HARMFUL for hypothyroidism. Do NOT use if hypothyroid. May interact with thyroid medications and sedatives.
Notes:
Useful for HYPERthyroidism support — avoid in HYPOthyroidism
Traditional Use:
Digestive soothing and adrenal support
Explored For:
Glycyrrhizin studied for mucosal protection; DGL (deglycyrrhizinated) form studied for stomach lining support
🍵 How To Use (Educational):
Steep 1 tsp dried root in hot water for 10 minutes. Drink 1–2 cups daily for short periods. For stomach support: chew 1–2 DGL tablets (380 mg) before meals.
⚠️ Safety & Interactions:
Regular licorice raises blood pressure and depletes potassium — limit to 2 weeks of use. DGL form is safe for longer use. Avoid with hypertension, kidney disease, or pregnancy.
Notes:
DGL form removes the blood-pressure-raising compound
Traditional Use:
Energy, hormone balance, and stamina
Explored For:
Macamides studied for endocrine support; traditionally used at altitude for energy and fertility
🍵 How To Use (Educational):
Add 1–2 tsp gelatinized maca powder to smoothies, oatmeal, or coffee. Start with ½ tsp and increase gradually. Gelatinized form is easier to digest than raw. Also available as capsules.
⚠️ Safety & Interactions:
Generally very safe. May affect hormone-sensitive conditions (though evidence is conflicting). Start with low doses — some people experience jitteriness or insomnia.
Notes:
Grows at 13,000+ feet in the Peruvian Andes
Traditional Use:
Mucosal support
Explored For:
Mucilage studied for soothing properties throughout the digestive tract
🍵 How To Use (Educational):
Cold infusion (best): soak 1 tbsp dried root in 1 quart cold water for 4–8 hours (overnight). Strain and drink throughout the day. For tea: steep in warm (not boiling) water for 15 minutes.
⚠️ Safety & Interactions:
May slow absorption of medications — space 1 hour apart. May lower blood sugar. Generally very safe.
Notes:
Cold infusion extracts more mucilage than hot tea
Traditional Use:
Liver wellness
Explored For:
Silymarin studied for antioxidant activity and hepatoprotective effects
🍵 How To Use (Educational):
Take 140–200 mg standardized silymarin extract 2–3 times daily with meals. Seed tea: crush 1 tbsp seeds, steep in hot water for 15 minutes (lower potency than extract).
⚠️ Safety & Interactions:
Generally very well tolerated. May cause mild GI effects. Can lower blood sugar. May interact with certain medications metabolized by the liver (CYP enzymes).
Notes:
One of the most well-studied liver botanicals
⚠️ 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™
