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:
Traditional digestive support in Asia
Explored For:
1-Deoxynojirimycin (DNJ) studied for slowing sugar digestion; may reduce post-meal glucose spikes
🍵 How To Use (Educational):
Steep 1–2 tsp dried mulberry leaves in hot water for 5–8 minutes. Drink 15–30 minutes before carbohydrate-rich meals for best results.
⚠️ Safety & Interactions:
Generally well tolerated. May lower blood sugar — monitor if on diabetes medications. Start with low doses to assess GI tolerance.
Notes:
Commonly consumed as tea in Japan and Korea
Traditional Use:
Post-meal blood sugar spike reduction
Explored For:
1-Deoxynojirimycin (DNJ) studied as an alpha-glucosidase inhibitor — slows carbohydrate digestion, reducing the blood sugar spike after meals. Functions similarly to the drug acarbose
🍵 How To Use (Educational):
Steep 1–2 tsp dried mulberry leaves in hot water for 5–8 minutes. Drink 15–30 minutes before carbohydrate-rich meals. Timing matters — it must be consumed BEFORE the meal to slow carb digestion.
⚠️ Safety & Interactions:
May lower blood sugar — use caution with diabetes medications, especially acarbose (similar mechanism — additive effect). Start with low doses to assess GI tolerance (may cause gas/bloating).
Notes:
Must be taken BEFORE meals — not after — to be effective
Traditional Use:
Fluid balance
Explored For:
Early research on urinary pathways and mineral content (iron, calcium, magnesium)
🍵 How To Use (Educational):
Steep 1–2 tsp dried nettle leaf in hot water for 10–15 minutes. For a nourishing infusion: place 1 oz dried nettle in a quart jar, fill with boiling water, cap, and steep 4–8 hours. Strain and drink throughout the day.
⚠️ Safety & Interactions:
Generally very safe. May lower blood pressure and blood sugar. May interact with blood thinners, diuretics, and lithium. Fresh leaves sting — dried or cooked leaves are safe.
Notes:
One of the most mineral-rich herbs
Traditional Use:
Antimicrobial and antioxidant support
Explored For:
Oleuropein studied for broad antimicrobial, antiviral, and antioxidant activity
🍵 How To Use (Educational):
Steep 1–2 tsp dried olive leaf in hot water for 10–15 minutes. Drink 2–3 cups daily. Also available as standardized extract capsules (500 mg with 20% oleuropein, 1–2x daily).
⚠️ Safety & Interactions:
May lower blood sugar and blood pressure. May interact with diabetes and blood pressure medications. Generally well tolerated.
Notes:
Powerful antioxidant from the Mediterranean
Traditional Use:
Anti-inflammatory and triglyceride support
Explored For:
EPA and DHA extensively studied for reducing triglycerides (FDA-approved at prescription doses), reducing systemic inflammation (CRP, IL-6), and improving endothelial function
🍵 How To Use (Educational):
Eat fatty fish 2–3 times per week (salmon, mackerel, sardines, herring). Supplement: 1,000–4,000 mg combined EPA+DHA daily with a fatty meal. Algal oil for vegetarians/vegans. Store fish oil in the refrigerator to prevent rancidity.
⚠️ Safety & Interactions:
May thin blood at high doses — consult doctor if on anticoagulants. Fish oil may cause fishy burps (take with meals or use enteric-coated capsules). High-dose (>3,000 mg) may increase LDL slightly. Choose products tested for heavy metals and rancidity.
Notes:
2,000–4,000 mg EPA+DHA daily shown to significantly lower triglycerides
Traditional Use:
Energy, digestion, and metabolic balance
Explored For:
Polyphenols and caffeine studied for fat oxidation and metabolic rate
🍵 How To Use (Educational):
Steep 1–2 tsp loose leaf oolong in 195°F (90°C) water for 3–5 minutes. Can re-steep 3–5 times. Drink 2–3 cups daily.
⚠️ Safety & Interactions:
Contains caffeine (30–50 mg per cup). Same precautions as other caffeinated teas.
Notes:
Semi-oxidized tea between green and black
Traditional Use:
Fluid balance
Explored For:
Traditional urinary support
🍵 How To Use (Educational):
Steep 2 tbsp fresh parsley (or 1 tbsp dried) in hot water for 10 minutes. Drink 1–2 cups daily. Also freely used in cooking — adds to daily intake.
⚠️ Safety & Interactions:
Avoid large medicinal doses during pregnancy (may stimulate uterine contractions). Culinary amounts are safe. May interact with blood thinners (high vitamin K).
Notes:
Used fresh or as tea
Traditional Use:
Sleep and nervous system calm
Explored For:
Flavonoids (chrysin) studied for GABA-ergic calming pathways; researched for sleep and anxiety
🍵 How To Use (Educational):
Steep 1–2 tsp dried herb in hot water for 10 minutes. Drink 1–2 cups in the evening. Also available as tincture (30–60 drops before bed) or capsules (400–500 mg).
⚠️ Safety & Interactions:
May enhance effects of sedatives and benzodiazepines. May cause drowsiness. Avoid during pregnancy. Generally well tolerated.
Notes:
One of the gentlest calming herbs
Traditional Use:
Digestive comfort
Explored For:
Menthol studied for smooth muscle relaxation in the digestive tract; enteric-coated capsules studied for IBS
🍵 How To Use (Educational):
Steep 1–2 tsp dried peppermint leaves in hot water for 5–10 minutes. Drink after meals. For IBS: enteric-coated peppermint oil capsules (0.2–0.4 mL) between meals.
⚠️ Safety & Interactions:
May worsen GERD/acid reflux by relaxing the lower esophageal sphincter. Enteric coating protects the stomach. Avoid giving peppermint oil to young children.
Notes:
Common as tea; enteric capsules for IBS
Traditional Use:
Vibrant antioxidants
Explored For:
Ellagic acid and punicalagins studied for antioxidant activity and skin protein support
🍵 How To Use (Educational):
Eat fresh pomegranate seeds (arils) or drink 4–8 oz 100% pomegranate juice daily. Also available as extract capsules (500–1,000 mg). Pomegranate seed oil can be applied topically.
⚠️ Safety & Interactions:
May interact with blood thinners and blood pressure medications. High in natural sugars (juice) — choose whole fruit when possible.
Notes:
Used as juice, seeds, or supplement
⚠️ 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™
