References
Ginkgo Biloba
Memory Improvement:
• Le Bars, P. L., Katz, M. M., Berman, N., Itil, T. M., Freedman, A. M., & Schatzberg, A. F. (1997). A placebo-controlled, double-blind, randomized trial of an extract of Ginkgo biloba for dementia. JAMA, 278(16), 1327–1332 .
• Yancheva, S., Ihl, R., Nikolova, G., Panayotov, K., Schlaefke, S., & Hoerr, R. (2015). Ginkgo biloba extract EGb 761® in dementia with neuropsychiatric features: a randomized placebo-controlled trial to confirm the efficacy and safety of a daily dose of 240 mg. International Journal of Geriatric Psychiatry, 30(9), 837–845. (Demonstrates cognitive benefits in dementia.)
Brain Health:
• Maclennan, K. M., Darlington, C. L., & Smith, P. F. (2002). The CNS effects of Ginkgo biloba extracts and ginkgolide B: a review of the literature. Progress in Neurobiology, 67(3), 235–257 . (Summarizes neuroprotective and cognitive effects of Ginkgo, including antioxidant and circulation-enhancing properties.)
Mood Enhancement:
• Woelk, H., Arnoldt, K. H., Kieser, M., & Hoerr, R. (2007). Ginkgo biloba special extract EGb 761® in generalized anxiety disorder and adjustment disorder with anxious mood: A randomized, double-blind, placebo-controlled trial. Journal of Psychiatric Research, 41(6), 472–480 .
Pain Management:
• Pittler, M. H., & Ernst, E. (2000). Ginkgo biloba extract for the treatment of intermittent claudication: a meta-analysis of randomized trials. American Journal of Medicine, 108(4), 276–281 .
• Biddlestone, L., Corbett, A. D., & Dolan, S. (2007). Oral administration of Ginkgo biloba extract (EGb 761) inhibits thermal hyperalgesia in rodent models of inflammatory and post-surgical pain. British Journal of Pharmacology, 151(2), 285–291 .
Ashwagandha (Withania somnifera)
Memory Improvement:
• Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions in healthy adults: a randomized, placebo-controlled trial. Journal of Dietary Supplements, 14(6), 599–612. (Showed significant improvements in immediate and general memory in healthy adults.)
Brain Health:
• Sehgal, N., Gupta, A., Valli, R. K., Joshi, S. D., Mills, J. T., Hamel, E., … & Ravindranath, V. (2012). Withania somnifera reverses Alzheimer’s disease pathology by enhancing low-density lipoprotein receptor-related protein in liver. Proceedings of the National Academy of Sciences, 109(9), 3510–3515 . (In Alzheimer’s model mice, Ashwagandha extract reversed behavioral deficits and reduced brain amyloid plaque load, indicating neuroprotective effects.)
Mood Enhancement:
• Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262 .
• Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of Ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466 . (Reported reductions in anxiety and stress in healthy volunteers.)
Sleep Quality:
• Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797 . (Noted significant improvement in sleep onset latency, sleep quality, and mental alertness upon waking in patients with insomnia.)
Pain Management:
• Uday Kumar, C., Kishan, P. V., & Usharani, P. (2016). A randomized, double-blind, placebo-controlled study of efficacy and tolerability of Withania somnifera extracts in knee joint pain. Journal of Ayurveda and Integrative Medicine, 7(3), 151–157 . (Found significant pain reduction and improved joint function in osteoarthritis patients.)
Bacopa Monnieri (Brahmi)
Memory Improvement:
• Roodenrys, S., Booth, D., Bulzomi, S., Phipps, A., Micallef, C., & Smoker, J. (2002). Chronic effects of Brahmi (Bacopa monnieri) on human memory. Neuropsychopharmacology, 27(2), 279–281. (In a 12-week trial, middle-aged adults taking Bacopa showed significant improvement in retention of new information .)
• Kongkeaw, C., Dilokthornsakul, P., Thanarangsarit, P., Limpeanchob, N., & Scholfield, C. N. (2014). Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. Journal of Ethnopharmacology, 151(1), 528–535. (Concluded that Bacopa has the potential to improve cognition, particularly speed of attention .)
Brain Health:
• Holcomb, L. A., Dhanasekaran, M., Hitt, A. R., Young, K. A., Riggs, M., & Manyam, B. V. (2006). Bacopa monniera extract reduces amyloid levels in PSAPP transgenic mice. Journal of Alzheimer’s Disease, 9(3), 243–251 . (Demonstrated that Bacopa extract lowered β-amyloid accumulation in a mouse model of Alzheimer’s, suggesting neuroprotective effects.)
Mood Enhancement:
• Calabrese, C., Gregory, W. L., Leo, M., Kraemer, D., Bone, K., & Oken, B. (2008). Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. Journal of Alternative and Complementary Medicine, 14(6), 707–713 . (Found improved memory and a reduction in depression and anxiety scores in older adults taking Bacopa.)
Sleep Quality:
• Kean, J. D., Downey, L. A., Stough, C., et al. (2022). Effects of Bacopa monnieri (CDRI-08) on cognitive function, mood, and sleep in children with attention-deficit hyperactivity disorder: a randomized, placebo-controlled trial. Phytotherapy Research, 36(8), 2198–2207. (Reported that Bacopa supplementation led to improvements in cognitive performance and some mood and sleep parameters in boys with ADHD, though behavioral symptoms of ADHD were unchanged.)
Pain Management:
• Russo, A., & Borrelli, F. (2005). Bacopa monniera, a reputed nootropic plant: an overview. Phytomedicine, 12(4), 305–317 . (Reviews Bacopa’s traditional uses as an anti-inflammatory and analgesic agent, alongside its cognitive benefits.)
Lemon Balm (Melissa officinalis)
Memory Improvement:
• Akhondzadeh, S., Noroozian, M., Mohammadi, M., Ohadinia, S., Jamshidi, A. H., & Khani, M. (2003). Melissa officinalis extract in the treatment of patients with mild to moderate Alzheimer’s disease: a double blind, randomized, placebo controlled trial. Journal of Neurology, Neurosurgery & Psychiatry, 74(7), 863–866 . (After 4 months, lemon balm extract produced significantly better outcomes on cognitive tests than placebo in Alzheimer’s patients, and also reduced agitation.)
• Kennedy, D. O., Scholey, A. B., Tildesley, N. T., Perry, E. K., & Wesnes, K. A. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis. Pharmacology Biochemistry and Behavior, 72(4), 953–964. (Acute lemon balm at varying doses improved memory task performance and induced calmness, though higher doses caused mild sedation.)
Brain Health:
• Shakeri, A., Sahebkar, A., & Javadi, B. (2016). Melissa officinalis L. – A review of its traditional uses, phytochemistry and neuroprotective effects. Journal of Ethnopharmacology, 188, 204–228. (Provides an overview of lemon balm’s neuroprotective actions, including its antioxidant, GABAergic, and cholinergic effects relevant to brain health and cognitive function.)
Mood Enhancement:
• Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic Medicine, 66(4), 607–613 . (Acute lemon balm ingestion improved calmness and reduced stress-induced anxiety in a human stress-simulation study.)
• Akbarzadeh, M., Moshfeghy, Z., Dehghani, M., Emamghoreishi, M., Tavakoli, P., & Zare, N. (2018). Comparison of the effect of Melissa officinalis capsule and an educational program on the intensity of premenstrual syndrome symptoms in high school females. International Journal of Women’s Health and Reproduction Sciences, 16(1), 18–26 . (Over 3 months, daily lemon balm (1200 mg) significantly reduced PMS-related anxiety and depression in adolescent girls, compared to controls.)
Sleep Quality:
• Akbarzadeh, M., Moshfeghy, Z., Dehghani, M., Emamghoreishi, M., Tavakoli, P., & Zare, N. (2018). (See above). International Journal of Women’s Health and Reproduction Sciences, 16(1), 18–26.* – (This study also found that lemon balm significantly improved insomnia scores in participants with premenstrual syndrome .)
• Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218. (Reported improvements in anxiety and sleep quality with lemon balm extract in adults with mild anxiety and sleep disorders.)
Pain Management:
• Chindo, B. A., Howes, M. J. R., Abuhamdah, S., Mallam, D., Micah, T., Awotula, R. I., … & Chazot, P. L. (2024). Evaluation of the anti-nociceptive profile of essential oil from Melissa officinalis L. (lemon balm) in acute and chronic pain models. Journal of Ethnopharmacology, 321, 117500 . (Found that lemon balm essential oil exhibits significant analgesic effects in animal models of acute and chronic pain.)
Lion’s Mane Mushroom (Hericium erinaceus)
Memory Improvement:
• Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367–372 . (Older adults with mild cognitive impairment who took Lion’s Mane mushroom powder for 16 weeks showed significant improvements on cognitive function scales, which regressed after stopping supplementation, suggesting a reversible enhancement of memory.)
Brain Health:
• Kawagishi, H., Shimada, A., Hosokawa, S., Mori, K., Okamoto, K., Ojima, F., … & Furukawa, S. (1994). Erinacines A, B and C, strong stimulators of nerve growth factor (NGF) synthesis, from the mycelia of Hericium erinaceum. Tetrahedron Letters, 35(10), 1569–1572. (Isolation of compounds from Lion’s Mane that markedly promote NGF production, providing a biochemical basis for this mushroom’s neurotrophic and neuroprotective reputation.)
Mood Enhancement:
• Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., & Kitagawa, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus (Lion’s Mane) intake in a randomized controlled trial. Biomedical Research, 31(4), 231–237 . (Middle-aged women who consumed Lion’s Mane mushroom cookies for 4 weeks reported significantly lower anxiety and depression scores compared to placebo.)
Sleep Quality: (Limited direct clinical research; improvements in sleep may occur secondary to reduced anxiety in studies like Nagano et al. 2010, but no dedicated human trials on Lion’s Mane for sleep are available yet.)
Pain Management:
• Lai, P. L., Naidu, M., Sabaratnam, V., & Wong, K. H. (2015). Restoration of sensory dysfunction following peripheral nerve injury by Hericium erinaceus (Lion’s Mane) polysaccharide in rats. Food Science and Technology (Campinas), 35(4), 712–721 . (Daily oral Lion’s Mane polysaccharide accelerated nerve regeneration and recovery of sensory function in nerve-injured rats, indicating potential benefits for neuropathic pain.)
Phosphatidylserine (PS)
Memory Improvement:
• Kato-Kataoka, A., Sakai, M., Ebina, R., Nonaka, C., & Asano, T. (2010). Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of Clinical Biochemistry and Nutrition, 47(3), 246–255 . (After 6 months of 100 mg/day soy-PS, elderly participants with mild memory complaints showed significant improvement in memory recognition and recall compared to placebo.)
• Crook, T. H., Tinklenberg, J., Yesavage, J., Petrie, W., Nunzi, M. G., & Massari, D. C. (1991). Effects of phosphatidylserine in age-associated memory impairment. Neurology, 41(5), 644–649 . (In a large trial, older adults with memory decline who received bovine-derived PS (300 mg/day) for 12 weeks had improved learning and memory performance on daily-life tasks relative to placebo, particularly in those with more severe baseline impairment.)
Brain Health:
• Amaducci, L. (1992). Phosphatidylserine in the treatment of Alzheimer’s disease: results of a multicenter study. Psychopharmacology Bulletin, 28(1), 61–66. (Pooled clinical data suggesting that PS supplementation can offer modest improvements in cognition and daily functioning in early-stage Alzheimer’s patients.)
• Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition, 31(6), 781–786. (A review of clinical evidence showing that PS supports neuronal membrane integrity and can improve cognitive parameters in aging, and discussing its potential to attenuate cognitive decline and support overall brain health.)
Mood Enhancement:
• Hellhammer, J., Fries, E., Buss, C., Engert, V., Tuch, A., Rutenberg, D., & Hellhammer, D. H. (2004). Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress, 7(2), 119–126 . (In a study of chronically stressed adults, 400 mg PS (with phosphatidic acid) for 3 weeks blunted cortisol and ACTH responses to a public-speaking stress test and significantly reduced self-reported stress and distress relative to placebo.)
Sleep Quality: (PS is thought to support sleep indirectly by lowering evening cortisol, but no dedicated clinical trials on PS for insomnia were found. Some users report improved sleep due to reduced stress when taking PS.)