1: Valerian Root:
Leathwood PD, Chauffard F. Aqueous extract of valerian reduces latency to fall asleep in man. Planta Med. 1985;(2):144-8.
Balderer G, Borbély AA. Effect of valerian on human sleep. Psychopharmacology (Berl). 1985;87(4):406-9.
Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-12.
2: Passion Flower:
0Li H, Zhou P, Yang Q, Shen Y, et al. Comparative studies on anxiolytic activities and flavonoid compositions of Passiflora edulis ‘edulis’ and Passiflora edulis ‘flavicarpa’. J Ethnopharmacol. 2011 Feb 16;133(3): 1085-90.
Akhondzadeh, Shahin, H. R. Naghavi, M. Vazirian, A. Shayeganpour, H. Rashidi, and M. Khani. “Passionflower in the treatment of generalized anxiety: a pilot double‐blind randomized controlled trial with oxazepam.”Journal of Clinical Pharmacy and Therapeutics 26, no. 5 (2001): 363-367.
Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9.
Arangino S, Cagnacci A, Angiolucci M, et al. Effects of melatonin on vascular reactivity, catecholamine levels, and blood pressure in healthy men. Am J Cardiol. 1999;83(9):1417-9.
Nishiyama K, Yasue H, Moriyama Y, et al. Acute effects of melatonin administration on cardiovascular autonomic regulation in healthy men. Am Heart J. 2001;141(5):E9.
Dubocovich ML. Melatonin receptors: role on sleep and circadian rhythm regulation. Sleep Med. 2007;8 Suppl 3:34-42.
Eby GA, Eby KL. Magnesium for treatment-resistant depression: a review and hypothesis. Med Hypotheses. 2010;74(4):649-60.
Hatzistavri LS, Sarafidis PA, Georgianos PI, et al. Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension. Am J Hypertens. 2009;22(10):1070-5.
Kawano Y, Matsuoka H, Takishita S, Omae T. Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures. Hypertension. 1998;32(2):260-5.
Kenta Kimura, Makoto Ozeki, Lekh Raj Juneja, Hideki Ohira, -Theanine reduces psychological and physiological stress responses, Biological Psychology, Volume 74, Issue 1, 2007, Pages 39-45,
Sleep in Children With Attention-Deficit/Hyperactivity Disorder: Meta-Analysis of Subjective and Objective Studies Cortese, Samuele et al. Journal of the American Academy of Child & Adolescent Psychiatry , Volume 48 , Issue 9 , 894 – 908
Lekh Raj Juneja, Djong-Chi Chu, Tsutomu Okubo, Yukiko Nagato, Hidehiko Yokogoshi, L-theanine—a unique amino acid of green tea and its relaxation effect in humans, Trends in Food Science & Technology, Volume 10, Issue 6, 1999, Pages 199-204,
Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC (2012). “The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm”. Acta Physiol Hung. 99 (2): 133–9.
Schellenberg, R., Sauer, S., Abourashed, E. A., Koetter, U., and Brattstrom, A. The fixed combination of valerian and hops (Ze91019) acts via a central adenosine mechanism. Planta Med 2004;70(7):594-597
Hänsel R, Wohlfart R, and Schmidt H. The sedative-hypnotic principle of hops.
Communication: contents of 2-methyl-3-butene-2-ol in hops and hop preparations. Planta
7: Lemon Balm:
Dimpfel W, Pischel I, Lehnfeld R. Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. Eur J Med Res. 2004;9(9):423-31.
Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011;4(3):211-218.
Kennedy DO, Scholey AB, Tildesley NT, Perry EK, Wesnes KA. Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacol Biochem Behav. 2002;72(4):953-64.
Mann C, Staba EJ. The chemistry, pharmacology, and commercial formulations of chamomile. In: Craker LE, Simon JE, eds. Herbs, Spices, and Medicinal Plants: Recent Advances in Botany, Horticulture, and Pharmacology, vol 1. Arizona: Oryx Press, 1986: 235–280. http://agris.fao.org/agris-search/search.do?recordID=US8700832
Sarris, J; Panossian, A; Schweitzer, I; Stough, C; Scholey, A (December 2011). “Herbal medicine for depression, anxiety, and insomnia: a review of psychopharmacology and clinical evidence”. European neuropsychopharmacology. 21 (12): 841–860. https://www.ncbi.nlm.nih.gov/pubmed/21601431
Patel, D., Shukla, S., & Gupta, S. (2007). Apigenin and cancer chemoprevention: Progress, potential and promise (Review). International Journal of Oncology, 30, 233-245. https://doi.org/10.3892/ijo.30.1.233 https://www.spandidos-publications.com/ijo/30/1/233
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Hung SK, Perry R, Ernst E. The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine. 2011;18(4):235-44.
Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VV. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000;7(2):85-9.
Palumbo DR, Occhiuto F, Spadaro F, Circosta C. Rhodiola rosea extract protects human cortical neurons against glutamate and hydrogen peroxide-induced cell death through reduction in the accumulation of intracellular calcium. Phytother Res. 2012;26(6):878-83.
Lodish HF. Molecular Cell Biology. W.H.Freeman & Co Ltd; 2008.
Eliot AC, Kirsch JF. Pyridoxal phosphate enzymes: mechanistic, structural, and evolutionary considerations. Annu Rev Biochem. 2004;73:383-415.
Shideler CE. Vitamin B6: an overview. Am J Med Technol. 1983;49(1):17-22.
3: Vitamin C:
Huck CJ, Johnston CS, Beezhold BL, Swan PD. Vitamin C status and perception of effort during exercise in obese adults adhering to a calorie-reduced diet. Nutrition. 2013;29(1):42-5.
Bryer SC, Goldfarb AH. Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise. Int J Sport Nutr Exerc Metab. 2006;16(3):270-80.
Carrillo AE, Murphy RJ, Cheung SS. Vitamin C supplementation and salivary immune function following exercise-heat stress. Int J Sports Physiol Perform. 2008;3(4):516-30.
4: Panax Ginseng:
Wan D, Jiao L, Yang H, Liu S. Structural characterization and immunological activities of the water-soluble oligosaccharides isolated from the Panax ginseng roots. Planta. 2012;235(6):1289-97.
Kim Y, Choi EH, Doo M, et al. Anti-stress effects of ginseng via down-regulation of tyrosine hydroxylase (TH) and dopamine β-hydroxylase (DBH) gene expression in immobilization-stressed rats and PC12 cells. Nutr Res Pract. 2010;4(4):270-5.
Lee NH, Son CG. Systematic review of randomized controlled trials evaluating the efficacy and safety of ginseng. J Acupunct Meridian Stud. 2011;4(2):85-97.
Belenky P, Bogan KL, Brenner C. NAD+ metabolism in health and disease. Trends Biochem Sci. 2007;32(1):12-9.
Cardoso SM, Pereira C, Oliveira R. Mitochondrial function is differentially affected upon oxidative stress. Free Radic Biol Med. 1999;26(1-2):3-13.
Yang H, Yang T, Baur JA, et al. Nutrient-sensitive mitochondrial NAD+ levels dictate cell survival. Cell. 2007;130(6):1095-107.
Banderet LE, Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull. 1989;22(4):759-62.
Deijen JB, Wientjes CJ, Vullinghs HF, Cloin PA, Langefeld JJ. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull. 1999;48(2):203-9.
Nakashima A, Hayashi N, Kaneko YS, et al. Role of N-terminus of tyrosine hydroxylase in the biosynthesis of catecholamines. J Neural Transm (Vienna). 2009;116(11):135
Miller A, Korem M, Almog R, Galboiz Y. Vitamin B12, demyelination, remyelination and repair in multiple sclerosis. J Neurol Sci. 2005;233(1-2):93-7.
O’leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010;2(3):299-316.
Morris MS, Fava M, Jacques PF, Selhub J, Rosenberg IH. Depression and folate status in the US Population. Psychother Psychosom. 2003;72(2):80-7.
Wilson JM, Lowery RP, Joy JM, et al. β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men. Br J Nutr. 2013;110(3):538-44.
Hoffman JR, Cooper J, Wendell M, Im J, Kang J. Effects of beta-hydroxy beta-methylbutyrate on power performance and indices of muscle damage and stress during high-intensity training. J Strength Cond Res. 2004;18(4):747-52.
Wilkinson DJ, Hossain T, Hill DS, et al. Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. J Physiol (Lond). 2013;591(11):2911-23.
9: Folic Acid:
Godfrey PS, Toone BK, Carney MW, et al. Enhancement of recovery from psychiatric illness by methylfolate. Lancet. 1990;336(8712):392-5.
Hoffbrand AV, Weir DG. The history of folic acid. Br J Haematol. 2001;113(3):579-89.
Obeid R. The metabolic burden of methyl donor deficiency with focus on the betaine homocysteine methyltransferase pathway. Nutrients. 2013;5(9):3481-95.
10: Creatine Nitrate:
Robinson TM, Sewell DA, Hultman E, Greenhaff PL. Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. J Appl Physiol. 1999;87(2):598-604.Branch JD.
Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-46.
Lansley KE, Winyard PG, Fulford J, et al. Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study. J Appl Physiol. 2011;110(3):591-600.
Murphy M, Eliot K, Heuertz RM, Weiss E. Whole beetroot consumption acutely improves running performance. J Acad Nutr Diet. 2012;112(4):548-52.
Coles LT, Clifton PM. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutr J. 2012;11:106.
11: Citrulline Malate:
Pérez-guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010;24(5):1215-22.
Bendahan D, Mattei JP, Ghattas B, Confort-gouny S, Le guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002;36(4):282-9.
Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. 2010;110(2):341-51.
Straub DA. Calcium supplementation in clinical practice: a review of forms, doses, and indications. Nutr Clin Pract. 2007;22(3):286-96.
Jacobson J, Duchen MR. Interplay between mitochondria and cellular calcium signalling. Mol Cell Biochem. 2004;256-257(1-2):209-18.
Szent-györgyi AG. Calcium regulation of muscle contraction. Biophys J. 1975;15(7):707-23.
Glaister M, Howatson G, Abraham CS, et al. Caffeine supplementation and multiple sprint running performance. Med Sci Sports Exerc. 2008;40(10):1835-40.
Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990;51(5):759-67.
Bellar D, Kamimori GH, Glickman EL. The effects of low-dose caffeine on perceived pain during a grip to exhaustion task. J Strength Cond Res. 2011;25(5):1225-8.
14: Beta Alanine:
Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011;25(7):1804-15.
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37.
Stout JR, Cramer JT, Zoeller RF, et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2007;32(3):381-6.
Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med. 2012;3(4):209-14.
Mikolai J, Erlandsen A, Murison A, et al. In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes. J Altern Complement Med. 2009;15(4):423-30.
Chandrasekhar K, Kapoor J, Anishetty S. 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 J Psychol Med. 2012;34(3):255-62.