What it is:
Apigenin is a natural plant flavonoid found in chamomile, parsley, celery, and other fruits and vegetables. It’s been widely studied for its calming, antioxidant, and anti-inflammatory effects.

What the research shows:

Supports relaxation and sleep:
Apigenin binds to GABA receptors in the brain (the same calming pathway targeted by sleep aids), helping reduce stress and improve sleep quality. Studies suggest it may shorten the time it takes to fall asleep and improve overall rest.

Protects brain health:
Research shows apigenin has neuroprotective properties. It helps defend brain cells against oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative conditions.

Powerful antioxidant and anti-inflammatory effects:
Apigenin reduces free radical damage and moderates inflammatory pathways. This broad effect is thought to support cardiovascular health, cellular resilience, and longevity.

Why it matters:
Modern life exposes the body to stress, poor sleep, and environmental toxins. Apigenin offers gentle, plant-based support for calm, cognitive protection, and overall cellular health.

Key sources in the diet: Chamomile tea, parsley, celery, oranges.

What it is:
Lithium orotate is a mineral salt that combines lithium with orotic acid, designed to improve absorption at low doses. Unlike prescription lithium carbonate (used at high doses in psychiatry), lithium orotate is typically studied at microdoses that appear safe and supportive for brain health.

What the research shows:

Supports mood stability:
Low-dose lithium has been linked to improved emotional balance. Several population studies show areas with higher natural lithium levels in drinking water tend to have lower rates of depression, suicide, and violence.

Neuroprotection:
Lithium promotes the growth and survival of neurons by increasing brain-derived neurotrophic factor (BDNF). It also supports mitochondrial function and reduces oxidative stress — factors tied to long-term brain resilience.

May reduce risk of cognitive decline:
Emerging research suggests low-dose lithium may slow progression in conditions like Alzheimer’s and other forms of dementia, likely through its effects on protein folding, inflammation, and cell signaling pathways.

Why it matters:
At microdoses, lithium orotate is being explored as a nutritional brain support — distinct from high-dose medical lithium. It may help protect neurons, stabilize mood, and promote long-term cognitive health.

Key sources in the diet: Naturally occurring trace lithium is found in water and some vegetables, but typically at very low levels.

What it is:
L-Theanine is an amino acid naturally found in green tea leaves. It’s prized for its calming effects that promote mental clarity without sedation.

What the research shows:

Promotes relaxation without drowsiness:
L-Theanine increases alpha brain waves, linked with a relaxed but alert state. This makes it useful for easing stress while supporting focus.

Supports sleep quality:
Studies show L-Theanine can help people fall asleep more easily and improve sleep depth, especially when combined with good sleep hygiene.

Boosts cognitive performance:
Research suggests it may improve attention and working memory, particularly under stress. When taken with caffeine (like in green tea), it sharpens focus while smoothing out the jittery edge of caffeine alone.

Neuroprotective effects:
L-Theanine helps reduce oxidative stress and modulate glutamate signaling in the brain, both important for long-term cognitive health.

Why it matters:
Modern life often means high stress and disrupted sleep. L-Theanine offers a safe, plant-derived way to stay calm, improve rest, and sharpen focus — without sedation or dependency.

Key sources in the diet: Green tea, black tea, matcha.

What it is:
Ashwagandha (Withania somnifera) is an adaptogenic herb long used in Ayurvedic medicine. Adaptogens help the body adapt to physical, emotional, and environmental stressors.

What the research shows:

Reduces stress and anxiety:
Clinical studies show ashwagandha lowers cortisol (the “stress hormone”) and improves resilience to daily stress, often with noticeable improvements in mood and calm.

Supports sleep quality:
Ashwagandha has been shown to improve sleep onset and quality, especially in people experiencing insomnia or stress-related sleep issues.

Enhances cognitive performance:
Research suggests it can improve memory, attention, and processing speed, likely due to its antioxidant effects and support for brain cell health.

Boosts energy and stamina:
By balancing stress hormones and reducing fatigue, ashwagandha may improve endurance and vitality without overstimulation.

Why it matters:
Stress, poor sleep, and mental fatigue are some of today’s biggest wellness challenges. Ashwagandha offers a time-tested, research-backed way to restore balance, support mental clarity, and improve resilience.

Key sources in the diet: Typically taken as root extract; not commonly found in everyday foods.

What it is:
Magnesium L-Threonate is a unique form of magnesium developed to cross the blood–brain barrier more effectively than other types. Magnesium is an essential mineral for over 300 biochemical processes, but this form is particularly studied for its impact on the brain.

What the research shows:

Supports memory and learning:
Animal and human studies suggest Magnesium L-Threonate boosts synaptic plasticity — the brain’s ability to form and strengthen connections — leading to improvements in memory and learning capacity.

Enhances sleep quality:
Magnesium plays a central role in calming the nervous system. This form appears especially effective for improving sleep depth and supporting circadian rhythm balance.

Promotes brain resilience:
By raising magnesium levels in the brain, this compound helps protect neurons from age-related decline, oxidative stress, and excitotoxicity (overstimulation of nerve cells).

Mood and mental health:
Early evidence suggests it may reduce symptoms of anxiety and depression by supporting healthy neurotransmitter activity and lowering stress reactivity.

Why it matters:
Most people do not get enough magnesium from diet alone. Magnesium L-Threonate offers targeted support for cognition, sleep, and long-term brain health, making it especially relevant for modern stress and aging.

Key sources in the diet: This form is not found naturally in foods; it is taken as a supplement.

What it is:
Glycine is the simplest amino acid in the body, but it plays outsized roles in sleep, brain health, and cellular repair. It’s found naturally in protein-rich foods like collagen, meat, fish, and legumes.

What the research shows:

Improves sleep quality:
Clinical studies show glycine before bedtime can shorten the time it takes to fall asleep, improve sleep depth, and reduce next-day fatigue.

Supports cognitive function:
Glycine acts as a co-agonist at NMDA receptors in the brain, which are crucial for learning, memory, and mental clarity.

Calms the nervous system:
As an inhibitory neurotransmitter, glycine helps reduce overactivity in the nervous system, supporting relaxation and emotional balance.

Cellular protection and longevity:
Glycine is involved in antioxidant production (like glutathione) and collagen synthesis, helping maintain connective tissue, detox pathways, and healthy aging.

Why it matters:
From sleep to brain performance to healthy aging, glycine provides a gentle, foundational layer of support — one that is often under-consumed in modern diets.

Key sources in the diet: Collagen-rich cuts of meat, bone broth, gelatin, fish, beans, and dairy.