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    Wild Blog — Nature

    What is l-theanine, and how to use it?

    L-theanine is an amino acid that is naturally found in green tea leaves. It has a mild taste and is often used as a food additive. Theanine is also a dietary supplement to promote relaxation and mental focus.

    The chemical structure of l-theanine is similar to that of caffeine, but while they both stimulate the central nervous system, theanine works to improve mood and promote relaxation. It is also unique in that it crosses the blood-brain barrier and is found in significant amounts in the brain. Usually, dissolved substances in the blood cannot pass through the blood-brain barrier.

    L-theanine is believed to have several health benefits, including promoting relaxation and mental focus, improving sleep quality, and reducing anxiety. L-theanine is a natural supplement used in Asia for centuries to promote relaxation and improve mental health. While it is not currently regulated by the U.S. Food and Drug Administration (FDA), l-theanine is generally considered safe for consumption.

    The unprefixed name theanine usually implies the enantiomer L-theanine, the form found in tea leaves and the ingredients of food additives. While tea is the most common source of L-theanine in the diet, this compound is also found in certain types of mushrooms. While green teas are generally high in the potent compound called L-theanine, other types of teas are also high in this amino acid.

    What Does it Do?

    L-Theanine has been shown to promote relaxation and improve cognitive function. L-Theanine can be found in supplements, foods, and beverages. It can also be obtained through dietary supplementation.

    How to Consume L-Theanine Safely

    If you are looking for an amino acid that has been shown to improve focus and concentration, l-theanine may be the right fit.

    L-Theanine is available as an over-the-counter supplement or can be found in some dietary supplements. The American Dietetic Association recommends that adults consume no more than 200 mg daily. For best results, taking l-theanine before engaging in activities that require mental focus, such as studying or working on a project, is recommended.

    To consume l-theanine safely, it is essential to understand how it works and what precautions to take—first, l-theanine functions as a relaxant on the brain by enhancing alpha waves. Alpha waves are associated with relaxed states of mind and are commonly used during meditation and relaxation exercises.

    How to Take L-Theanine for Better Mental Alertness and Performance

    There are a few ways to consume l-theanine, including taking it as a standalone supplement, mixing it into your morning coffee or tea, or using it in conjunction with other accessories such as caffeine or GABA.

    While L-theanine is not a psychoactive substance, it can still produce mild euphoria and stress relief.

    To use L-theanine:

    1. Take it before bedtime.
    2. Start with a low dose and increase gradually until you find the amount that works for you.
    3. For best results, bring it on an empty stomach or with water.

    L-theanine can be stored in the freezer for up to six months.

    How Much L-Theanine is Enough?

    L-Theanine can be seen as a standalone supplement or as a component of some tea blends. The recommended dose of l-theanine is usually between 200 and 400 mg daily.

    Side Effects of L-Theanine

    Some common side effects of l-theanine include:

    • Nausea and vomiting
    • Diarrhea
    • Rash
    • Dizziness

    L-Theanine research

    Research suggests that L-theanine can produce alpha brain waves, commonly generated by relaxing activities like meditation. Research has also shown that L-theanine improves sleep quality - not by acting like a sedative but by decreasing anxiety and encouraging relaxation.

    L-theanine is a safe, effective way to lower anxiety and promote relaxation. If you are taking L-theanine to help you relax, taking L-theanine with melatonin can help you sleep better.

    With its ability to promote relaxation and reduce stress, L-theanine may aid sleep in several ways. L-theanine may help lower pressure, and the decrease in stress and increased relaxation may reduce your heart rate.

    Research suggests that the L-theanine in green or black tea can promote such feelings of relaxation by decreasing the persons resting heart rate. Research indicates that supplements with L-theanine may help reduce stress's effects on blood pressure.

    When taking L-theanine to help with your sleep, it is best to opt for a supplement with a combination of ingredients designed to help encourage healthy sleep cycles. Taking these two supplements together, like the Melatonin L-theanine combo, may help you sleep well at night. If you are drinking caffeinated tea, combining caffeine and L-theanine helps boost alertness and improve focus, so have that first thing in the morning.

    When the potent compound called L-theanine is combined with caffeinated tea, it allows the tea to produce the sensation of increased concentration for a certain amount of time (compared with caffeine alone). At the same time as boosting chemicals that contribute to feelings of tranquility, L-theanine also decreases chemicals in the brain associated with stress and anxiety.

    The decrease in pressure probably also leads to better sleep quality, thanks to deeper sleep, but whether or not L-theanine is effective at improving insomnia overall is unclear. Meanwhile, L-Theanine is an amino acid with calming effects and may help the body produce serotonin, which is converted to melatonin.

    You might probably guess that a cup of green tea contains far fewer amino acids than supplements containing L-theanine. Therefore, supplements, available as pills, capsules, tablets, and powders, are likely the best sources of L-theanine if you are looking to supplement your everyday diet.

    You do not need to be a tea drinker to benefit from its calming effects - and even if you are already enjoying a regular cup, you might find an L-theanine supplement helps with relaxation, stress, and sleep. People have relied on L-theanine's stress-relieving, sleep-promoting powers for centuries through their consumption of tea -- mainly green tea.

    One study found that a powerful L-theanine compound may help reduce upper respiratory tract infections. Another found antioxidant found in green tea, doubling as L-theanine, may be effective in helping to stave off influenza.

    Another found that green tea catechins--antioxidants--and theanine may effectively prevent the flu (7, 8). Some animal studies have suggested that L-theanine can boost the efficacy of a chemotherapy drug called doxorubicin.

    L-Theanine FAQ

    What are benefits of L-theanine?

    L-Theanine is a natural and efficient method of boosting both your mental and physical wellbeing. It can help you feel calm and relaxed even when you are overwhelmed or anxious. Oct 30, 2020

    When should I take L-theanine morning or night?

    l-theanine is one of the best nootropics for cognitive improvement during the day. If you're taking l-theanine capsules or pills, you should consume them about 30 minutes prior to your morning coffee. You can also add the powder to your cup of coffee.

    Alternatively, you can take l-theanine with melatonin 30 minutes before bed to aid in restful sleep.

    How effective is L-theanine for anxiety?

    A 50mg daily L-theanine dose is thought to be an effective treatment for anxiety, which is equivalent to just over 2 cups of tea per day, based on a regular 20mg dose per cup. The calming effect is typically noted within 30 to 40 minutes after taking L-theanine, with doses of 50 to 200 mg.

    sources:

    • https://pubmed.ncbi.nlm.nih.gov/18296328
    • https://www.psychologytoday.com/us/blog/sleep-newzzz/201708/what-you-need-know-about-l-theanine
    • https://examine.com/supplements/theanine
    • https://ro.co/health-guide/l-theanine-what-is-it
    • https://camillestyles.com/wellness/what-is-l-theanine
    • https://www.healthycell.com/blogs/articles/what-are-the-side-effects-of-l-theanine
    • https://hvmn.com/blogs/blog/supplements-l-theanine-benefits-dosage-and-side-effects
    • https://en.wikipedia.org/wiki/Theanine

    Copper: An Essential Mineral For Your Body

    Copper is an essential trace mineral found in all living things and is vital to the proper functioning of many biological processes.

    In humans, copper is found mainly in the liver, kidneys, and brain but also in the bones, blood, muscles, and skin. Without it, you might experience some severe health problems. In addition, copper is indispensable for brain function and the transmission of nerve signals.

    While copper is an essential mineral, excess copper can be toxic to the body and may cause problems such as stomach or liver issues or even neurological problems such as degeneration of the nerves and brain damage. Toxic levels of copper are rare but may occur in people taking certain medications or with a health condition such as an autoimmune disease.

    Why is Copper Important?

    Its main functions include:

    • Supporting your immune system and helping you fight infections.
    • Supporting the production of red blood cells, which help move oxygen throughout your body.
    • Supporting your nervous system, including your brain.
    • Supporting your digestive health.
    • Copper is most commonly known for its role in producing collagen, the connective tissue found in your skin, joints, and other organs. It also plays a role in making hemoglobin, heart rhythm, blood pressure, and thyroid function.

    Copper is crucial for human health

    Copper is found in every body cell, playing a role in energy production, immune system function, and more.

    According to the National Institute of Environmental Health Sciences, copper is "essential for human health" and needs to be included in the diet. Copper helps the body produce energy, maintain a healthy immune system response and connect with other cells.

    Too little copper can lead to anemia, poor wound healing, impaired cognitive function, and mood swings.

    For patients who are not getting enough copper from regular eating or need to supplement with additional copper, copper supplements may be required. You may also need to modify your diet to help lower copper. The body's absorption of copper will be increased if the diet contains less copper and decreased if the body has sufficient copper.

    Because the body cannot produce copper, you must obtain copper from the diet. It also helps your body build collagen and absorb and breakdown Iron, as well as playing a role in energy production.

    Many people today have an iron overload due to the lack of copper in their diet. Iron, after all, is the most abundant substance on Earth, so we naturally ingest a lot of it. Copper, on the other hand, is found in trace amounts and is hard to get through diet alone due to the low quality of our soil and food system.

    Copper also helps your body to burn fat and cholesterol, which is why we have seen that deficiency of copper leads to high levels of cholesterol in your blood. Without adequate copper in your body, you may experience signs of copper deficiency, like lower metabolic activity, fatigue, difficulty concentrating, and poor mood.. It is possible to create a copper deficiency by taking large doses of zinc supplements, which may inhibit the absorption of copper into the small intestine.

    Subcutaneous copper injections may help normalize blood copper levels, but whether they can also help normalize brain copper levels depends on which types of genetic mutations are involved. Depleting copper levels or blocking the bioavailability of copper can decrease the energy needed for tumor cells to move around the body.

    Because the body uses copper often and cannot store enough, eating foods rich in copper is the best way to prevent a copper deficiency. You usually get copper from your diet in foods such as liver and other organ meats, and seafood.

    Bone Health

    In addition to its role in bone health, copper helps our blood vessels, nerves, and immune systems work optimally. For instance, copper helps our bodies generate energy and helps to form essential neurotransmitters, which support the healthy functioning of our brains and nervous systems. Although it is found in the body in tiny amounts, copper is critical for the proper function of the nervous, muscular, and immune systems and is also responsible for creating red blood cells.

    Copper helps make hemoglobin, an iron-containing protein of the red blood cells that transports oxygen throughout the body. The body also needs copper to properly execute several enzyme reactions and keep your connective tissues healthy. Your body uses copper for several essential functions, including making energy, connective tissues, and blood vessels.

    Antioxidant

    Copper may also have antioxidant effects, helping protect your body against cellular damage and associated diseases. It is also vital for nerve function, bone growth, and helping the body utilize sugar. Copper helps keep bones, blood vessels, nerves, and the immune system healthy and contributes to iron absorption and breakdown.

    Connective tissues

    Copper is needed to build our connective tissues, maintain melanin production in our skin, and aid the transfer of iron throughout our body. Copper also makes proteins more accessible to the body, releasing iron from the bloodstream, and making them more easily utilized. Copper is a component of many enzymes and proteins and helps to create collagen, a main structural protein in the body that is essential to bone health.

    Cognitive function and memory

    Copper can help improve cognitive function and memory. In particular, it can help improve focus, concentration, and memory recall. This is likely because copper is a mineral that is essential for cell function and nerve transmission.

    Reduce inflammation

    Copper can help reduce inflammation because it is a potent anti-inflammatory agent. In addition, copper can help fight free radicals and promote healing.

    Improve joint health

    Copper is important for joint health because it helps protect the cartilage in your joints from damage. Copper also helps to keep the immune system functioning properly, which can help reduce the risk of developing autoimmune diseases.

    Improve skin health

    Copper may help improve skin health by helping to maintain the skin's barrier function, which helps protect against skin dryness and irritation. Copper can also help protect against the development of acne and other skin conditions.

    Regulate blood sugar levels

    Copper plays a vital role in regulating blood sugar levels by helping control insulin production and secretion. This can help to keep blood sugar levels stable and reduce the risk of developing diabetes or other types of chronic health conditions related to high blood sugar levels.

    Food sources of copper

    The best way to get copper is through food. Here are the top copper-containing foods you can eat:

    • Beef, lamb, pork, and bison
    • Seafood - Some examples include wild salmon, scallops, and wild-caught fish such as cod, haddock, and halibut
    • Nut like hazelnuts and cashews
    • Leafy green vegetables

    Conclusion

    Copper is a mineral that is essential for the body to function correctly. Not only does it provide a host of beenfits, a copper deficiency can cause big health problems now and into the future. It's one of those minerals you can't ignore.

    sources 

    https://www.medicalnewstoday.com/articles/288165 1
    https://greatist.com/health/copper-deficiency 2
    https://www.eufic.org/en/vitamins-and-minerals/article/copper-foods-functions-how-much-do-you-need-more 3
    https://www.buoyhealth.com/learn/copper-deficiency 4
    https://labs.selfdecode.com/blog/copper/ 5
    https://www.pushdoctor.co.uk/nutrition-advice/why-you-need-copper-in-your-diet-and-how-to-get-it-a-doctors-guide 6
    https://www.cedars-sinai.org/health-library/diseases-and-conditions/w/wilson-disease.html 8
    https://study.com/learn/lesson/copper-deficiency-symptoms.html 9
    https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=167&contentid=total_copper_blood 10
    https://www.hsph.harvard.edu/nutritionsource/copper/ 11
    https://www.verywellhealth.com/copper-benefits-4178854 12
    https://ods.od.nih.gov/factsheets/Copper-Consumer/ 13

    Bacopa monnieri: A Potent Nootropic For The Mind

    Bacopa monnieri: A Potent Nootropic For The Mind

    Bacopa monnieri is a plant that grows in the wetlands of India and Australia. It has long been used to increase memory, alertness, and concentration. 

    Scientists have found active components of bacopa called bacosides that increase acetylcholine esterase activity (AChE). This enzyme breaks down the chemical messenger acetylcholine.

    Acetylcholine is a neurotransmitter that is critically important for learning new information and storing it as memories so you can recall it later. So, if you want to boost your memory, concentration, and alertness, then taking Bacopa monnieri might be a good idea.

    How to Take It?

    The most conventional method of consuming bacopa is taking it as a pill (like our Wild Focus stack that includes it as a primary ingredient).

    To consume bacopa as a tincture, add 10-15 drops of the tincture to a glass of water. You can also add some lemon juice or honey for flavor and taste. You can consume this tincture 2-3 times a day.

    Dosage

    If you are using bacopa for medical purposes, follow the prescribed dosage. Even though there are no set standards for the dosage, most experts recommend the following: Adult men and women can take 300 mg of bacopa monnieri up to three times a day.

    Benefits of Bacopa Monnieri

    Here are some of the benefits of taking bacopa monnieri:

    • May improve Memory: Bacopa monnieri is known to improve memory by stimulating the neurons in the hippocampus, which is the part of the brain responsible for memory.
    • Treatment of Anxiety and Depression: Bacopa monnieri has been studied to treat depression and anxiety by increasing serotonin levels in the body. It is also known to treat mood swings and strengthens the nervous system.
    • Treatment of ADD and ADHD: ADD and ADHD are conditions where the individual is either too hyperactive or too lethargic. Bacopa monnieri is known to reduce these symptoms by helping reduce cortisol levels.
    • Aid in Weight Loss: One of the most important benefits of taking bacopa monnieri is that it may aid in weight loss. The active compounds in this herb can help you lose weight and reduce cholesterol levels.
    • Aid in Arthritis Treatment: To reduce inflammation, bacopa has been used in conjunction with other protocols to help fight arthritis and reduce overall discomfort.

    Warnings and Side Effects

    Bacopa monnieri is a natural herb, and there are no known side effects when taken in the prescribed dosage. However, there are certain precautions that you should keep in mind if you want to take bacopa. 

    Pregnant and nursing women should avoid taking bacopa monnieri as there is not enough information about the effects of bacopa on the fetus or breastfeeding mothers. Individuals suffering from mental health conditions like schizophrenia, anxiety, and depression should avoid taking bacopa monnieri as it might worsen their condition.

    Bacopa monnieri might interact with certain medications like anticonvulsants, anti-inflammatories, blood thinners, and antidepressants. Hence, it is best to consult a doctor before starting the supplementation of bacopa monnieri. 

    Bacopa monnieri might interfere with the body's absorption of iron, zinc, and calcium. Consider taking it an hour or more after meals to avoid this effect.

    Conclusion

    Bacopa monnieri is a natural herb used since ancient times to boost memory and treat various mental health disorders. It is also known to help you lose weight and treat arthritis.

    Bacopa monnieri is known to work best when taken in combination with other nootropic supplements like ginkgo biloba, ginseng, and rooibos.

    sources:

    • https://www.nature.com/articles/s41598-020-80045-2 0
    • https://pfaf.org/user/Plant.aspx?LatinName=Bacopa+monnieri 1
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153866/ 2
    • https://examine.com/supplements/bacopa-monnieri/ 3
    • https://www.frontiersin.org/articles/638109 4
    • https://en.wikipedia.org/wiki/Bacopa_monnieri 5
    • https://www.verywellhealth.com/the-benefits-of-bacopa-89039 6
    • https://neuropedia.com/bacopa-monnieri-benefits/ 7
    • https://www.healthline.com/nutrition/bacopa-monnieri-benefits 8
    • https://nootropicsexpert.com/bacopa-monnieri

    Benefits of Saffron Extract

    Benefits of Saffron Extract

    Saffron is the most expensive spice in the world. It is derived from the saffron plant's purple-yellow flowers, which are native to Asia and India.

    Saffron is a spice in many foods, beverages, medicines, perfumes, and fabrics. It also offers several health benefits.

    Saffron extract has anti-inflammatory properties that can help reduce joint pain and stiffness in people with arthritis or gout. It can also provide relief from joint stress associated with everyday activities.

    What is a saffron extract?

    Saffron extract is a concentrated version of the saffron spice. Extracts are created by soaking, boiling, or steeping herbs or spices in a liquid (typically water or alcohol) to draw out their active ingredients.

    Unlike saffron spice which is yellow to red, saffron extract is usually a red or purple-red color. Saffron extract is used as a dietary supplement, like other herbal extracts. It is not meant to treat, cure, or prevent any disease.

    Saffron extract is a liquid that contains Saffron's active ingredients. These include carotenoids, such as crocin; flavonoids, such as safranal and picrocrocin; and other chemicals, such as coumarin.

    Benefits of saffron extract

    Saffron extract is known to be an anti-inflammatory herb. It can help reduce joint pain and stiffness in people with arthritis or gout. It can also provide relief from joint stress associated with everyday activities.

    It can also be used to reduce symptoms of other inflammatory health conditions. Saffron extract can be a good treatment for headaches, including migraines.

    It can reduce anxiety and help you enjoy a better quality of sleep. It can also improve mood and be a natural treatment for depression.

    Saffron extract has anti-inflammatory properties that can help reduce joint pain and stiffness in people with arthritis or gout. It can also provide relief from joint stress associated with everyday activities.

    Saffron extract can be a good treatment for headaches, including migraines. It can reduce anxiety and help you enjoy a better quality of sleep. It can also improve mood and be a natural treatment for depression.

    Saffron extract can help fight bacteria, viruses, and fungi that cause infections. It can also be used as a natural treatment for ulcers.

    How does saffron extract relieve joint pain?

    Saffron contains a chemical called picrocrocin. This is what gives Saffron its distinct flavor and aroma.

    This compound has been shown to reduce the activity of COX-2, an enzyme that is released when you are injured. This enzyme is responsible for causing inflammation.

    When the COX-2 enzyme is reduced, so is the level of inflammation in your joints. This allows your joints to heal faster, relieving pain and stiffness.

    Saffron extract can also improve blood circulation and reduce the level of uric acid in your body. This makes it an ideal natural treatment for gout.

    When your body produces excess uric acid, it can lead to gout. Saffron extract can help your body eliminate this excess uric acid, reducing the chances of gout attacks.

    How to use saffron extract to relieve joint pain?

    You can use saffron extract to relieve joint pain in several ways:

    • Add saffron extract to your diet.
    • Add saffron-infused tea or saffron-infused water to your diet daily.
    • Consume saffron extract in the form of a supplement.
    • Ue saffron extract as a topical treatment.
    • Use a saffron-based cream to reduce joint pain and inflammation.
    • Use saffron extract as a mouthwash to reduce the signs of gum disease and toothaches.

    Saffron Extract Research

    Saffron extract appears to decrease depression-like feelings in healthy individuals experiencing subclinical mood disorders, adding to the growing body of literature showing the consistent benefits of Saffron for treating depression across clinical and nonclinical populations. Saffron extract appears to ameliorate subclinical symptoms of depression in healthy individuals and could promote increased resilience to stress-related mental disorders.

    In a study on mice, saffron extract reduced anxiety-like behaviors and increased time spent sleeping. Saffron supplementation improved anxiety symptoms in a study in 60 patients over 12 weeks.

    A study of 28 healthy men showed that ten days of saffron supplementation increased muscular strength and reaction times. In a study of 38 women, saffron supplementation increased sexual desire and decreased sex-related pain for four weeks. Saffron extract supplemented for 16 weeks improved cognition and reduced dementia in a study of 46 patients with Alzheimer's disease.

    In another study conducted over eight weeks, taking saffron extract supplements helped to significantly decrease appetite, body mass index (BMI), waist circumference, and total fat mass (3). Participants receiving a 30 mg dose of standardized saffron extract reported lower depression scores and improved social relationships at the end of this study.

    The present study investigated the effects of 30 mg standardized saffron extract on mood wellbeing following 14-, 28-, and 56-days of supplementation among healthy adults experiencing lower mood, measured using POMS. This study was designed to evaluate the effectiveness of an 8-week saffron extract supplementation with 30 mg of the standardized extract on emotional wellbeing in healthy adults experiencing subclinical feelings of low mood and anxiety and/or stress and evaluate the acute effects of Saffron in response to a laboratory-based psychosocial stressor. Indeed, to our knowledge, only one other study reported the positive results of Saffron on symptoms of depression in healthy populations.

    Although this seems promising, more extended, more human studies are needed with more significant numbers of participants before Saffron could be recommended as a depression treatment. There is also growing evidence saffron can aid in mood improvement and is a worthwhile supplement for the treatment of depression.

    Some studies suggest that eating Saffron can help symptoms of depression. Some studies indicate that Saffron may enhance sexual and reproductive health.

    Some small studies found that Saffron may improve premenstrual syndrome (PMS) depression. Studies also suggest that Saffron can help with Premenstrual Syndrome (PMS), the physical and psychological symptoms that can happen before starting your menstrual period. A study from 2012 found that taking 30 mg of Saffron a day could help reverse sexual side effects from antidepressant SSRIs for women, including a lack of sexual desire, vaginal dryness, and pain when having sex.

    One study showed that men suffering from ED linked to antidepressants improved their functioning after taking 30 mg of Saffron daily for four weeks. Another study of 25 diabetic men with erectile dysfunction, a common diabetes symptom, found saffron gel to be a significant improvement in sexual function and increased the frequency of erections.

    An analysis of six studies found that taking Saffron significantly improved erectile function, sexual desire, and general satisfaction, but not sexual characteristics (18). One reviewed study showed that taking a saffron supplement was significantly more effective than a placebo in treating mild to moderate depression symptoms.

    Saffron supplements are commonly used to help with lower mood (depression). Saffron extract has been widely studied for its benefits on mood (depression, anxiety) and neurodegenerative diseases (Alzheimer's, Parkinson's).

    Saffron is a spice that can provide health benefits for conditions from inflammation to depression. According to one rat study, Saffron may also help treat high blood pressure (18).

    Saffron may reduce blood sugar levels and improve insulin sensitivity, as shown by studies on mice. Saffron may enhance blood flow and oxygen supply to muscles in physical exertion, which could also explain these effects.

    According to studies, hydroalcoholic saffron extract can improve glucose control, decreasing fasting blood glucose levels in T2D patients. An Italian study states that crocetin in Saffron enhances brain oxygenation in rats, which positively affects the management of arthritis.

    Saffron has also been shown to have aphrodisiac properties, and it might prove especially useful for individuals taking antidepressants. Research in 2015 noted that compounds found in Saffron, such as crocin, seem to decrease inflammation and oxidative damage in the brain, potentially leading to beneficial effects.

    Crocetin, crocin, and safranal, three antioxidants found in Saffron, may aid in improving memory and learning abilities. Other clinical trials have also shown that supplementing with Saffron can help improve symptoms of depression for adults who are dealing with significant depression. To date, while the quality of many of the human trials is variable, preliminary evidence suggests a potential benefit from the consumption of Saffron for alleviating symptoms of depression.

    Studies have not found any clinical evidence regarding saffron use for cancer treatment. A few older studies indicate that the antioxidants present in saffron tea may help lower cardiovascular disease risk. Although some recommend using Saffron as a complementary therapy for improving mood, it is still too early to recommend it to treat symptoms of depression. 

    As with mood, current clinical data suggests Saffron may be a helpful complement to personalized regimens to enhance memory and possibly learning, attention, and other higher brain functions, which may decline as we age. Literature data indicate Saffron may have utility as a potential chemopreventive treatment for cancer. A study in the journal Antioxidants notes that Saffron may, in theory, aid Alzheimer's symptoms because of its memory-enhancing properties and its antioxidant and anti-inflammatory effects.

    This randomized, double-blind, placebo-controlled study, which included 123 individuals with severe mood disorders, showed that doses of curcumin and the combined herb curcumin/saffron were effective at decreasing anxiety-like thoughts and depression. 

    In another study, high-dose saffron tablets reduced blood pressure in 30 adults over one week. In an eight-week trial, women who took a saffron supplement felt significantly fuller, ate fewer snacks, and lost considerably more weight than women in the placebo group (20).

    For patients with mild-to-moderate depression, Saffron significantly reduced symptoms compared to placebo.21-25,27,28,39-41 Of note, one study41 administered C. sativus extract petal and observed substantial improvements compared with controls. 

    Conclusion

    Saffron extract is a concentrated form of the saffron spice. It is known for its anti-inflammatory properties, which make it a great pain reliever and an effective treatment for joint pain.

    Saffron extract can be a good treatment for headaches, including migraines. It can reduce anxiety and help you enjoy a better quality of sleep. It can also improve mood and be used as a natural treatment for depression.

    Saffron extract can help fight bacteria, viruses, and fungi that cause infections. It can also be used as a natural treatment for ulcers. Saffron extract can also be used as a topical treatment, like a cream, to reduce joint pain and inflammation.

    You can also use saffron extract as a mouthwash to reduce the signs of gum disease and toothaches. You can also use saffron extract as an incense to get rid of pests in your home. Who would have ever thought this culinary spice is that good for you!

    sources

    https://www.drugs.com/npp/saffron.html
    https://www.healthline.com/nutrition/saffron
    https://journals.lww.com/nutritiontodayonline/fulltext/2020/11000/saffron__potential_health_benefits.9.aspx
    https://www.frontiersin.org/articles/10.3389/fnut.2020.606124/full
    https://health.clevelandclinic.org/benefits-of-saffron/
    https://www.stylecraze.com/articles/amazing-benefits-of-saffron
    https://supplements.selfdecode.com/blog/saffron
    https://www.xtend-life.com/blogs/supplement-ingredients/saffron-extract
    https://www.healthifyme.com/blog/saffron-benefits
    https://www.verywellfit.com/health-benefits-of-saffron-extract-89511
    https://www.insider.com/guides/health/diet-nutrition/saffron-benefits

    Lemon Balm Beneifts

    Lemon balm (Melissa officinalis), also known as bee balm or wild lemon, is a flowering plant native to Europe and Asia.  It is a member of the mint family and grows up to 2 meters tall.

    The leaves are small, oblong, and smooth with a lemon scent. The flowers are small, bell-shaped, and white with a pink center.

    Lemon balm is an antidepressant, anti-inflammatory agent, and mosquito repellent. It’s been used for its medicinal properties since the 17th century and can be found in gardens and on the edges of woods across much of the northern hemisphere.

    The spicy-lemon scent of its leaves makes it an attractive plant to have around, not just because of its fragrance but also because it’s practical and pretty. In addition to its pleasant aroma, Lemon Balm has many benefits for your health, which we’ll explore in this article.

    Health Benefits of Lemon Balm

    • Relaxation - Lemon balm is considered a nervine, which helps to calm and relax the mind and senses. Lemon balm is also an antiseptic, which helps to fight against infections. Lastly, lemon balm is a sedative that can help to promote sleep.
    • Lemon balm is a natural antidepressant and has anti-inflammatory properties.
    • Lemon balm may help treat anxiety, depression, headaches, and cramps.
    • Lemon balm is also known to help improve memory and circulation.
    • Lemon balm can also be used as a sedative to relax the mind and body.
    • Lemon balm can help improve mood and cognitive function.

    Lemon Balm Research

    According to a study published in Phytotherapy Research, lemon balm can help improve mood and cognitive function in people with anxiety disorders. The study participants were divided into two groups: one group was given lemon balm extract (containing 0.8% citral and 0.2% limonene) directly sprayed on their skin.

    In contrast, the other group received a placebo. The researchers found that Lemon balm extract effectively reduced anxiety symptoms in both groups.

    Lemon balm is also known to improve cognitive function and memory in people without anxiety disorders. A study published in BMC Complementary and Alternative Medicine found that lemon balm can improve cognitive function and memory in adults with mild cognitive impairment (MCI).

    The study participants were given either a lemon balm extract or a placebo for 12 weeks. The researchers found that both groups improved their cognitive function. 

    Research has shown the health benefits of citronella, like the reduction of symptoms of PMS, management of blood pressure and cholesterol, relief of colic, as well as its antiviral properties. Overall, these research studies suggest lemon balm can be a safe and effective source for treating anxiety. Although it is still early, some studies on humans have shown promise in using lemon balm to help induce feelings of body peace, especially in times of stress.

    Several studies have shown that lemon balm, combined with other calming herbs such as valerian, hops, and Chamomile helps decrease anxiety and promotes sleep. Lemon balm is often said to relieve stress and anxiety, which contains a compound known as rosmarinic acid, which has powerful anti-oxidant and anti-microbial properties.

    Lemon balm is believed to help lower stress and anxiety, promote sleep, boost cognitive function, combat viruses, and alleviate digestive symptoms. Lemon balm can be used for digestive issues. It can also be used for anxiety relief because it has soothing properties that help relax and improve your mood.  

    One study showed that combining lemon balm and Persian lavender might help enhance depression and anxiety for those with insomnia and decrease overall insomnia severity. Taking lemon balm tea regularly can help to improve mental cognitive function and can increase the quality of sleep. Helps with ADHD in children -- Perhaps due to its calming effects, lemon balm can decrease hyperactivity and impulsivity and increase attention span in some school children.

    Studies have shown that 1200 mg of lemon balm per day significantly reduced the total symptoms of PMS, including psychosomatic symptoms, anxiety, and poor sleep, among teenage women. According to Australian researchers, a sugared water-based beverage with 0.3g lemon balm extract significantly reduced stress.

    It increased mood in a healthy young adult population compared to a placebo. Improves focus: A study investigating the effects of consuming 300 mg of lemon balm extract on stress and cognitive functions found that 300 mg significantly improved mathematical alertness and instant recall over baseline.

    How to use lemon balm

    • Lemon balm herbal tea: A simple way to use lemon balm is to make a herbal tea by steeping 2-3 teaspoons of dried lemon balm leaves in a cup of boiling water. Drink daily, 2-3 cups a day.
    • Lemon balm oil: For topical use, you can extract the essential oils from the lemon balm leaves and apply the oil to insect bites, sunburns, or other skin irritations as a herbal remedy. This can also be mixed with other essential oils for a personalized blend.
    • Lemon balm cream: You can also make your lemon balm cream by mixing dried lemon balm leaves with a small amount of coconut oil. Keep in a jar and apply as needed to insect bites, sunburns, and skin irritations.

    Side Effects of Using Lemon Balm

    Allergic reactions to lemon balm are rare but may occur in people sensitive to the mint family. This can include itching, hives, and swelling of the lips, mouth, and throat.

    If you are already taking prescription medications or have a medical condition, check with your doctor before taking lemon balm as it couldI interact with certain drugs.

    People with hormone-sensitive cancers, such as breast and prostate cancer, should avoid using it. 

    sources:

    https://www.mountsinai.org/health-library/herb/lemon-balm
    https://www.gaiaherbs.com/blogs/herbs/lemon-balm
    https://www.iherb.com/blog/nine-health-benefits-of-lemon-balm/375
    https://www.verywellhealth.com/the-health-benefits-of-lemon-balm-89388 
    https://feastandfarm.com/14-lemon-balm-benefits
    https://www.viridian-nutrition.com/blog/brain-health/top-8-health-benefits-of-lemon-balm
    https://botanicalinstitute.org/lemon-balm
    https://senchateabar.com/blogs/blog/lemon-balm-tea
    https://www.tuasaude.com/en/lemon-balm