ADHD

Preparation:

• Eat 1–2 squares of high-quality dark chocolate.
• Avoid milk chocolate.

Dosage:

• 1–2 oz daily

Amazonian Plant Medicine

Preparation:

• Include one serving at each meal.
• Choose live-culture, unsweetened varieties.

Dosage:

• ½ cup daily

Traditional Chinese Medicine

Preparation:

• Bake, grill, or poach.
• Avoid fried preparations.

Dosage:

• 2–3 servings per week

Mediterranean

Preparation:

• Brew 1 tsp dried chamomile in hot water for 5 min.
• Sweeten with raw honey.

Dosage:

• 1–2 cups before bed

Western Herbalism

Preparation:

• Eat porridge for breakfast.
• Choose steel-cut or rolled oats over instant.

Dosage:

• 1 serving per morning

Western Herbalism

Preparation:

• Include a serving of live-culture kefir, coconut yogurt, or kimchi with meals.
• Introduce gradually to avoid digestive upset.

Dosage:

• ¼–½ cup daily, building up slowly

Korean Traditional Medicine (Hanbang)

Preparation:

• Bake, grill, or steam 3–4×/week.
• Choose wild-caught for higher omega-3 content.

Dosage:

• 3–4 servings per week

Mediterranean

Preparation:

• Eat broccoli sprouts raw in salads.
• Steam mature broccoli lightly.
• Let sit 5 min after chopping.

Dosage:

• ½ cup sprouts or 1 cup broccoli daily

Western Herbalism

Preparation:

• Eat a wide variety of coloured vegetables daily.
• Lightly cook or serve raw.

Dosage:

• 3+ varied servings daily

Ayurveda

Preparation:

• Include almonds, pumpkin seeds, or raw cacao powder daily.
• Take with B6 for enhanced effect.

Dosage:

• 1–2 tbsp seeds or nuts daily

Amazonian Plant Medicine

Preparation:

• Steep 1 tsp chamomile + ½ tsp lavender flowers + 1 tsp lemon balm in just-boiled water for 7 min.
• Strain.

Dosage:

• 2–3 cups daily, especially before bed

Western Herbalism

Preparation:

• Simmer ½ tsp ashwagandha powder + ¼ tsp cardamom + ¼ tsp cinnamon + 1 tsp ginger in 2 cups milk for 10 min.
• Sweeten with honey.

Dosage:

• 1–2 cups daily in the morning

Ayurveda

Preparation:

• Steep 1 tsp passionflower + ½ tsp valerian root + ½ tsp skullcap in just-boiled water for 10 min.
• Strain.
• Drink 30 min before bed.

Dosage:

• 1 cup 30 min before bed

Latin American Curanderismo

Preparation:

• Steep 1 tsp tulsi (holy basil) + 1 tsp dried rose petals + ½ tsp schisandra berries in hot water for 8 min.

Dosage:

• 2–3 cups daily

Ayurveda

Preparation:

• Simmer ½ tsp brahmi powder + ½ tsp gotu kola in 2 cups water for 10 min.
• Add ½ tsp lion's mane powder, stir well.
• Strain.
• Sweeten with honey.

Dosage:

• 1–2 cups in the morning

Ayurveda

Preparation:

• Steep 1 tsp chamomile + 1 tsp passionflower + 1 tbsp pumpkin seeds (blended with water, strained) in warm water for 8 min.

Dosage:

• 1–2 cups in the evening

Western Herbalism

Preparation:

• Steep 1 tsp chamomile + 1 tbsp marshmallow root (cold-steeped 4 hours) + 1 tbsp slippery elm powder (stirred in).
• Gently warm.
• Do not boil.

Dosage:

• 2 cups daily on an empty stomach

Appalachian Folk Medicine

Preparation:

• Fill a jar with dried Ashwagandha and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Ayurveda

Preparation:

• Fill a jar with dried Brahmi and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Ayurveda

Preparation:

• Fill a jar with dried Gotu Kola and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Ayurveda

Preparation:

• Fill a jar with dried Shankhpushpi and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Ayurveda

Preparation:

• Fill a jar with dried Centella (Ji Xue Cao) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Lion's Mane (Hou Tou Gu) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Valerian and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Preparation:

• Fill a jar with dried Lemon Balm and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Preparation:

• Fill a jar with dried Passionflower and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Preparation:

• Fill a jar with dried Ginkgo and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Western Herbalism

Preparation:

• Fill a jar with dried Gotukola (Lankan Gotu Kola) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Sri Lankan Traditional Medicine

Preparation:

• Fill a jar with dried Naruval (Nardostachys) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Sri Lankan Traditional Medicine

Preparation:

• Fill a jar with dried Spikenard (Khmer Nard) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Khmer Traditional Medicine

Preparation:

• Fill a jar with dried Ghyo Tapre (Brahmi) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Himalayan & Nepali Folk Medicine

Preparation:

• Juice: 2 cups spinach, 2 stalks celery, 1 cucumber, 1 green apple, ½ inch ginger, ½ lemon.
• Drink fresh.

Dosage:

• 200–300 ml daily

Western Herbalism

Preparation:

• Blend: 1 cup blueberries + ½ cup acai pulp + ½ cup pomegranate juice + 1 tbsp chia seeds.
• Strain or drink as a smoothie.

Dosage:

• 200 ml daily

Amazonian Plant Medicine

Preparation:

• Brew strong chamomile tea (cool), then blend with 1 green apple, a few lavender flowers, and a squeeze of lemon.
• Strain.

Dosage:

• 200 ml in the evening

Mediterranean

Preparation:

• Juice: 1 cup broccoli sprouts + 2 cups spinach + 1 cucumber + 1 green apple + 1 inch fresh ginger + ½ lemon.
• Drink immediately after juicing.

Dosage:

• 200 ml daily

Western Herbalism

Preparation:

• Blend: 1 cup blueberries + 1 cup frozen spinach + 1 tbsp ground flaxseed + 5 walnuts + 1 cup coconut milk + 1 tsp raw honey.

Dosage:

• 300 ml daily

Western Herbalism

How to make:

1. Add all essential oils to a 10ml glass roll-on bottle.
2. Top up with jojoba oil.
3. Replace roller ball and cap. Roll gently between palms to blend.
4. Label and store away from direct sunlight.

How to make:

1. Mix salts and baking soda together in a bowl.
2. Blend essential oils into sweet almond oil first (critical — never add neat EOs directly to bath).
3. Stir oil blend into the salt mixture.
4. Fold in dried lavender flowers.
5. Store in a glass jar.