
Anxiety can vastly limit your ability to get work done and make it difficult to fall asleep.
Several substances can make you more calm, allowing for a more productive day.


Anxiety can vastly limit your ability to get work done. Several substances can make you more calm.

Anxiety Reducing

Buy high-quality L-theanine capsules on iHerb

Buy L-theanine



## What is L-Theanine?

Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine. Its chemical name is L-γ-glutamylethylamide in which the L refers to the specific orientation of the molecule. When speaking about theanine it is generally referring to L-theanine, the form in which it is naturally most found.  <Ref id="Theanine01"/> It has an umami taste just as glutamate.

## Where does L-Theanine come from?

It was first discovered in 1949 as a part of green tea. A year later, it was successfully isolated from a tea leaf. It can be found in all kinds of tea but predominantly in black, green and white tea where it constitutes between 1 and 2% of the dry weight.<Ref id="Theanine02"/> Supplements on the market may contain either theanine extracted from natural products like tea or synthetically made theanine. The latter of which might contain not only L-theanine but also D-theanine, its mirrored counterpart.<Ref id="Theanine03"/>

## What are the effects of L-Theanine?

Theanine has a similar structure to the neurotransmitter glutamate and as such can bind to the same receptors albeit with a lower affinity. Glutamate is involved in a lot of different systems with a lot of different functions including a group of receptors involved in learning, memory, anxiety and pain perception.<Ref id="Theanine04"/><Ref id="Theanine05"/>
Theanine has shown to increase, amongst others, serotonin, dopamine and glycine levels in parts of the brain.<Ref id="Theanine06"/> <Ref id="Theanine07"/> Due to the wide range of potential interaction with the central nerve system, theanine has been the subject of lots of different studies on different potential effects. One of those being used to combat Parkinson and Alzheimer disease.<Ref id="Theanine09"/><Ref id="Theanine10"/>

<DoubleColumnGrid>
<Column>
### Cognitive

- Increased relaxation
- Reduced anxiety
- Increased attention
- Reduced blood pressure
- Reduced stress
</Column>
<Column>
### Physical

- Increased relaxation
- Reduced cholesterol<Ref id="Theanine08"/>
</Column>
</DoubleColumnGrid>

## How to use L-Theanine?

Theanine can be supplemented in many different ways. The pure supplements are available as powders, capsules and pills. It could also be supplemented as part of matcha powder which is a green tea powder which contains relatively high concentrations of theanine.
As a supplement, powders are great to fine-tune the preferred dosage compared to capsules or pills which can be considered easier to use. Adding matcha or other green tea as a healthy habit may be the best way to use theanine if not looking for immediate high-dose effects.

## How much L-Theanine to use?

<DosageWarning/>

Theanine is considered as generally safe to use in doses of up to 1200 mg daily. Studies evaluating different potential effects have used varying doses ranging from 50 mg once a day to 210 twice a day. A low dose multiple times a day may be beneficial if looking for general health benefits. A single higher dose 100-250 mg may be the right choice when looking for immediate benefits like improved sleep or increased attention.

## What are the side effects of L-Theanine?

Theanine can cause a headache in some people when taken in high doses. This effect may be comparable to the discomfort some people experience when consuming foods high in monosodium glutamate (MSG). Other side effects might include dizziness or stomach ache.

## Interactions of L-Theanine

<InteractionWarning/>

Theanine has the ability to reduce the blood pressure so people taking blood pressure medication should contact their physician about supplementing L-theanine.

Theanine is known for its synergistic combination with caffeine. This combination is naturally found in teas but maybe not in the desired doses or ratio.
Black teas are usually higher in caffeine whereas matcha green teas are relatively higher in theanine.
Theanine has shown the potential to diminish the negative aspects of caffeine while simultaneously sharing some of the positive aspects like increased attention.<Ref id="Theanine11"/> <Ref id="Theanine12"/>


Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine.

L-theanine

Buy high-quality Ashwagandha capsules on iHerb

Buy Ashwagandha


## What is Ashwagandha?

Ashwagandha, known scientifically as _withania somnifera_, is a plant in the nightshade family that grows in various parts of the world.<Ref id="Ashwagandha01"/> It has been used traditionally in India as a medicine. The _somnifera_ part of the latin name for the plant means "sleep-inducing" and the name ashwagandha is a combination of the Sanskrit words _ashva_ and _gandha_, horse and smell. Both reflect on the properties of the herb, which supposedly has calming properties and smells like a horse.<Ref id="Ashwagandha02"/>

## Where does Ashwagandha come from?

Withania somnifera grows from parts of eastern Africa through the Middle East to India. In India it has been cultivated for a long time for its roots. The roots are ground into powder and used in tonics in ayurvedic medicine. It has traditionally been used as an adaptogen, diuretic and sedative. In the western world it has become popular as a supplement which can readily be bought online.

## What are the effects of Ashwagandha?

Ashwagandha has _a lot_ of different alleged benefits including anti-anxiety; better physical performance and increased fertility. Some of which have a stronger scientific basis for them than others. This is probably because it has been for centuries—and it still being—used in ayurvedic medicine to counter a wide variety of ailments.
Ashwagandha works through a combination of different molecules called _withanolids_. More than 40 different of these molecules have already been isolated from this plant.<Ref id="Ashwagandha02"/><Ref id="Ashwagandha03"/> It is hard to identify which of these individual molecules might be responsible for what effect. What can be said is that the supposed benefits come from the whole breadth of different molecules in the root of the withania somnifera plant.


<DoubleColumnGrid>
<Column>

### Cognitive

- Reduced anxiety
- Reduced cortisol levels
- Reduced depression
- Reduced fatigue
- Reduced OCD symptoms<Ref id="Ashwagandha05"/>

</Column>
<Column>

### Physical

- Reduced inflammation<Ref id="Ashwagandha04"/>
- Increased power output
- Increased testosterone
- Anticancer effects of different origins have been reported<Ref ids={["Ashwagandha07", "Ashwagandha08", "Ashwagandha09", "Ashwagandha10", "Ashwagandha11", "Ashwagandha12", "Ashwagandha13", "Ashwagandha14", "Ashwagandha15", "Ashwagandha16", "Ashwagandha17"]} />

</Column>
</DoubleColumnGrid>

## How to use Ashwagandha?

Ashwagandha can be supplemented through either pills or powders. Ashwagandha pills are easy to use and widely available but might offer less possibilities in the way of really fine-tuning your preferred dosage. Ashwagandha powders are equally widely available and because of its low risk of an accidental overdose might be the preferred supplement since it allows for more fine tuning of the dosage. Powders are frequently added to shakes or smoothies.

## How much Ashwagandha to use?

<DosageWarning/>

The studies on the benefits of this root have used varying amounts. A study on reducing arthritis used 450 mg root powder administered 4 times per day.<Ref id="Ashwagandha06"/> In a sleep study 2 g was administered twice a day for up to 3 months. Most available pills tend to contain between 100 and 500 mg of ashwagandha.

## What are the side effects of Ashwagandha?

Ashwagandha generally appears to be safe but prolonged or high dose use may have unwanted effects. Animal studies feeding high amounts of ashwagandha to rats or mice for prolonged periods of time found unfavorable effects but no direct lethality.<Ref id="Ashwagandha02"/> Pregnant women should avoid using Ashwagandha because of its risk to cause abortion<Ref id="Ashwagandha17"/>

## Interactions of Ashwagandha

<InteractionWarning/>

There are no known significant interactions of ashwagandha.



Ashwagandha is a plant compound that has several effects including reduced anxiety and increased testosterone.

Ashwagandha

Buy high-quality Ginkgo Biloba capsules on iHerb

Buy Ginkgo Biloba




## What is Ginkgo Biloba?

The name Ginkgo Biloba is commonly used to describe the seeds, leaves and nuts belonging to the tree of the same name when used in foods or traditional medicine. The name allegedly comes from the Japanese words for silver apricot; _gin kyou_.<Ref id="Ginkgobiloba01"/> The tree is known for the supposed health benefits of its leaf extract and because it is one of the oldest tree species in the world. These trees which are also known as the _maidenhair tree_ have remained largely unchanged for at least 170 million years.<Ref id="Ginkgobiloba02"/> Ginkgo nuts are also used in Chinese cuisine. The leaf extract has been used to treat a host of ailments ranging from high blood pressure<Ref id="Ginkgobiloba03"/> to altitude sickness<Ref id="Ginkgobiloba04"/> to dementia.<Ref id="Ginkgobiloba05"/>

## Where does Ginkgo Biloba come from?

Ginkgo Biloba trees used to grow on all continents but are now predominantly found in parts of asia. Because of its use in traditional medicine and the accompanying role in Buddhism and Confucianism, Ginkgo has been cultivated throughout parts of Asia like China, Japan and Korea. In the last few hundred years Ginkgo trees have also been planted in Europe and the Americas. To use Ginkgo as a supplement the leaves can be ground into a powder which may then be put into a solvent. Nuts are roasted and may be unsafe to consume raw.

## What are the effects of Ginkgo Biloba?

As is often the case in traditional medicine, Ginkgo Biloba has been used to treat numerous ailments and has been ascribed many benefits. Amongst others, Ginkgo has been used to treat ADD, addiction, altitude sickness, age-related memory loss, anxiety, asthma, blood clots, bronchitis, cancer, chronic fatigue, dementia, diabetes, dyslexia, glaucoma, heart disease, migraines, multiple sclerosis, pain, skin sores, stroke, vertigo and vitiligo.
There is no scientific data supporting the treatment of some of these conditions with Ginkgo. Some research has shown positive effects when using Ginkgo to treat Alzheimer’s disease,<Ref id="Ginkgobiloba06"/> dementia<Ref id="Ginkgobiloba07"/> or to decrease general age-related cognitive decline.<Ref id="Ginkgobiloba08"/>

<DoubleColumnGrid>
<Column>
### Cognitive

- Improved cognition
- Improved memory<Ref id="Ginkgobiloba09"/>
- Reduced cognitive decline
</Column>
<Column>
### Physical

- Improved ocular blood flow<Ref id="Ginkgobiloba10"/><Ref id="Ginkgobiloba11"/>
</Column>
</DoubleColumnGrid>
## How to use Ginkgo Biloba?

Ginkgo can be supplemented through pills, capsules, powders or solvents. All of these seem to be readily available. Another name for this extract is EGb-761. The concentration of these supplements may vary depending on the origin. Capsules supposed to be taken between once and thrice daily can contain 60 mg where powders can come in scoops of 400 mg to be taken once daily. Using Ginkgo as a powder might add (un)wanted flavor to smoothies or juices. However supplemented, it is recommended to not exceed the recommended dosage.

## How much Ginkgo Biloba to use?

<DosageWarning/>

The general cognitive health benefits have been seen using small doses between once and thrice daily. 60 mg taken three times a day should serve this purpose. When supplementing with larger dose capsules (250 mg), once a day will suffice.

## What are the side effects of Ginkgo Biloba?

In general the standardized form of leaf extracts comes with little to no side effects. They can however, include diarrhea, discomfort, dizziness, nausea and vomiting.
Fresh Ginkgo fruits can cause skin reactions including redness, swelling, blistering and itching.

## Interactions of Ginkgo Biloba

<InteractionWarning/>

Ginkgo can cause adverse effects when paired with anticoagulants like _warfarin_. Consult a physician when you are using insulin or nonsteroidal anti-inflammatory drugs.


Ginkgo has been used to treat ADD, addiction, altitude sickness, age-related memory loss, anxiety, and more.

Anxiety Reducing

Substances