Positive Health Online

A fresh and exciting take on wellness has arrived in the UK: Evera Nutrition. A pioneering wellness innovation, Evera Nutrition brings together a deep understanding of science and nature to help target the seven key pillars of wellness that most of the UK are struggling to tackle including:

1. Joint health
2. Gut health
3. Sleep
4. Mood & Stress regulation
5. Weight management
6. Skin health
7. Energy & Mental focus 

How? Evera Nutrition’s clever formulations are built around science synergies. They blend dietetic, botanical and herbal ingredients and these work in harmony with your body, enhancing each other’s bioavailability and helping to improve overall wellness.

https://everanutrition.co.uk/

Complex Health Needs Require Sophisticated Nutritional Support

Michael Wakeman, researcher, pharmacist and the brains behind Evera Nutrition says:

“From boosting energy and focus, easing stress and helping with weight management, to supporting better sleep, gut health, joint health and skin, each product is designed to target Britain’s biggest health challenges of the seven key pillars of wellness for a more balanced, feel-good approach to everyday health.”

The UK is in the middle of a wellbeing crisis: you only need to read the stats to see this is true.

“A high 74% of adults have felt so stressed at some point over the past year that they felt overwhelmed or unable to cope;[1]  one in five Brits aren’t getting enough sleep[2]; and 28% of adults in England are classified as obese with an additional 36.2% being overweight.[3] This is just a small handful of issues: the list goes on and on,” says Mike Wakeman.

Achieving overall wellness requires a multifaceted approach, targeting physical, mental and emotional health. That’s where the range of Evera Nutrition supplements come in. Mike Wakeman adds:

“All of the ingredients in an Evera Nutrition supplement product are ethically and sustainably sourced, and each formula is supported by real-world evidence and peer-reviewed studies, so you can feel rest assured that your body and mind is getting the greatest support.”

The Seven Pillars Of Wellness And How Evera Nutrition Can Offer Support

The products in the Evera Nutrition portfolio are designed to support the core pillars of wellness that impact how you feel every day, helping you move more comfortably, think more clearly, sleep more deeply and live with more ease. So, what exactly can Evera Nutrition do for you? And which powerful ingredients make each product work so effectively?

#1. For Focus and Energy: To get through whatever the day throws at us, we need energy and an ability to focus. The ingredients in NEW Evera Nutrition Focus and Energy work together to deliver benefits that can help improve energy and focus, allowing you to feel happier and healthier.

Struggling to stay productive? Public health nutritionist and advisor to Evera Nutrition Dr Emma Derbyshire adds: “Ingredients such as Bacopa Monnieri, Panax Ginseng, Choline, Ashwagandha and Acetyl Carnitine may help enhance synaptic plasticity, decrease neuro-inflammation and stimulate neurogenesis, all of which contribute to cognitive flexibility:[4] this is the ability to switch between different tasks and adapt to new situations.”

To help with resilience, NEW Evera Nutrition Focus and Energy contains Rhodiola rosea, Ashwagandha, Bacopa monnieri, Siberian and Korean Ginsengs. These adaptogens help reduce stress and positively impact resilience as well as help to combat fatigue and improve physical and mental performance.[5]

Mike Wakeman continues:

“Also included in the NEW Evera Nutrition Focus and Energy supplement is Green Tea, natural source Caffeine, Taurine, Pyrroloquinoline quinone, Korean Ginseng, and Siberian Ginseng. These all help protect the mitochondria, the powerhouse of cells, from damage and improve their function[6] while B vitamins are important for energy production and may alleviate fatigue.”[7]

#2. For Healthy Skin: Skin is our biggest organ, so it’s only right that we want to protect it. Plus, skin is one of the biggest giveaways of age. Explaining one of the skin’s key compounds, GP and skin specialist, Dr Nisa Aslam says: “Collagen is the most abundant protein in your body; and it makes up a large part of your skin, bones, muscles, tendons and ligaments. It helps to keep it firm and supple but it also helps joints move smoothly and it helps support bone strength.”[8]

From about our mid-twenties, we naturally lose collagen,[9] which can contribute to ageing skin. External factors, such as UV radiation, smoking and pollution can accelerate this collagen decline. These factors can lead to the build-up of free radicals; too many of which cause oxidative stress, which harms collagen, elastin (another important skin protein that helps keep skin supple) and cell membranes, leading to wrinkles, dullness and sagging over time. It also disrupts the mitochondria, the part of the cell that produces energy (ATP). This means that skin cells become less efficient at repairing themselves, further accelerating ageing.[10]

NEW Evera Nutrition Inner Beauty:

• Enhances collagen production
• With B and C vitamins, minerals, carnitine and a diverse polyphenol complex helps reduce levels of Advanced Glycation End Products (AGEs) which are involved in accelerating skin ageing[11]
• Helps improve skin hydration for a plumper, more hydrated appearance[12]
• Generally, supports overall skin health.[13]

And all of these beauty nutrition essentials is thanks to the NEW Evera Nutrition Inner Beauty  formula containing collagen peptides, hyaluronic acid and antioxidants, which target wrinkles, loss of skin elasticity and uneven skin tone. In addition, the supplement also targets inflammation-driven cellular ageing, helping to reduce the build-up of ‘senescent’ or ‘zombie’ cells.[14] These are older cells that stop dividing but stay in the skin, releasing inflammatory molecules that damage healthy tissue.[15] Mike Wakeman explains that this rise in senescent cells contributes to ‘Inflammageing’. “This is the low-grade, chronic inflammation linked to accelerated collagen breakdown, loss of elasticity and visible skin ageing.”[16]

“Within NEW Evera Nutrition Inner Beauty, Senolytics B Vitamins, Vitamin C, Vitamin K, Selenium, Manganese, Co Enzyme Q10, Astaxanthin, Carnitine, Resveratrol, Curcumin, and Green Tea,[17] all help to eliminate senescent cells; and antioxidant nutrients such as vitamins and minerals, Green Tea, Co Enzyme Q10, Astaxanthin, Resveratrol, Chamomile And Grapeseed Extract  protect the body from dangerous and ageing free radicals.”

#3. For a Calm Mind: Low mood and stress are closely intertwined, often creating a cycle where one can exacerbate the other.[18] This means that addressing either stress or low mood can positively impact the other.[19] NEW Evera Nutrition Calm Mind contains a formulation that helps to reduce stress and improve mood. It’s thanks to nutrients including vitamins B1, B2, B3, B6, B9, B12 and D, zinc, copper, selenium, choline, as well as botanicals and herbs such as Saffron, L-Theanine, Ashwagandha, Bacopa and Schisandra.

Dr Emma Derbyshire notes: "The nutrients, botanicals and herbs in NEW Evera Nutrition Calm Mind supplement are all involved in supporting metabolism and regulation of key neurotransmitters[20] in the brain.

“For example, studies show that Saffron and Rhodiola potentially may help improve mild to moderate depression[21] Green Tea with Rhodiola, magnesium and B vitamins together help to enhance the coping capacities and help to protect from oxidative stress,[22] which we mentioned above, while Ashwagandha and B vitamins help improve mood and stress in women.”[23]

#4. For Sleep: Sleep is absolutely vital for good health. No doubt you will have experienced the negative impact of poor sleep at some point in your life.  But NEW Evera Nutrition Deep Sleep contains a formulation of natural ingredients that help to regulate sleep. Plus, it’s suitable for long term use as there are no sleep cycle or sleep architecture disruptions that can often occur with commonly used medications.

Mike Wakeman explains: “NEW Evera Nutrition Deep Sleep contains L-Theanine, Chamomile, Passionflower, Magnesium, Chinese Red Date extract and Hops which all up-regulate GABA production.[24] GABA is the brain’s main calming neurotransmitter. Meanwhile, Vitamin D, Tart Cherry, Saffron and magnesium are involved in the production of the sleep hormone, melatonin.”[25]

Mike Wakeman continues: “Helping to reduce the impact of stress and anxiety on sleep are L-Theanine, Lemon Balm, Saffron, Chamomile, Lavender, Passionflower, Chinese Red Date extract and magnesium.”[26]

Many of the nutrients in the NEW Evera Nutrition Deep Sleep supplement also help to reduce the potential for micronutrient deficiencies. Low levels of magnesium, folic acid and Vitamin D for example, are associated with poor sleep[27]and low levels of folic acid, Vitamin D and Magnesium are associated with restless legs syndrome.[28]

#5. For Happy Joints: Comfortable movement can make life so much easier. So, protecting your joints needs to be a priority.  Helping to support healthy joints is the NEW Evera Nutrition Joint Active supplement which combines various nutrients, botanicals and herbs that all work synergistically together. Vitamin C, Avocado & Soy Unsaponifiables, Boswellia and Glucosamine,[29] help to prevent the degradation of collagen, a key protein in our ligaments, joints and tendons.

Plus, Vitamins D and K2, Manganese, Avocado & Soy Unsaponifiables and Boswellia,[30] support bone metabolism and Curcumin, Boswellia, Avocado & Soy Unsaponifiables (ASUs) and Palmitoylethanolamide (PEA)[31] help reduce inflammation.

Dr Emma Derbyshire says: “Research suggests that Boswellic acids, found in Boswellia, and Curcuminoids, found in Turmeric, may work synergistically to reduce pain, decrease inflammation and potentially slow cartilage degradation and that the combination is more effective than curcumin alone.[32] However more research is needed.”

#6. For the Gut: The gut microbiome, made up of trillions of microbes, has been recognised as a vital contributor to maintaining overall health and well-being. NEW Evera Nutrition Gut Biotic contains a formulation of research-backed ingredients, including pre, pro and postbiotics.

Mike Wakeman explains: “Probiotics are live microorganisms which can benefit your health when consumed in sufficient amounts; prebiotics are non-digestible fibres that feed and support the growth of these beneficial microbes (probiotics) in your gut; and postbiotics are the by-products or inactive parts of these microbes, which can still have positive effects on your body, even though the microbes themselves are no longer alive.”

Within NEW Evera Nutrition Gut Biotic you’ll find Bacillus subtilis probiotic, which studies have shown can improve gastrointestinal health and help reduce symptoms of digestive issues such as constipation and indigestion, and potentially even help modulate the gut microbiome.[33]  Immuse, a patented postbiotic, is also found within NEW Evera Nutrition Gut Biotic supplement. 

Mike Wakeman explains: “Immuse is a heat-killed Lactococcus lactis strain plasma, shown to provide immune support at a cellular level.[34] Also found within NEW Evera Nutrition Gut Biotic

Supplement is Microbiomex, a flavonoid complex prebiotic.”

“Microbiomex contains hesperidin and naringin-flavanones, a subclass of flavonoids, (antioxidants) derived from citrus fruits. Flavonoids have a wide range of beneficial effects, such as reducing chronic inflammation and reducing risks associated with certain diseases.[35] Plus, flavonoids can increase short-chain fatty acids (SCFAs) production in the gut; these SCFAs can positively support gut health.”[36]

NEW Evera Nutrition Gut Biotic supplement contains calcium too. Calcium plays a crucial role in supporting the digestive enzyme function.[37]

#7. For Healthy Weight Support:  <We’re in an era of weight loss jabs, where the likes of Ozempic, Mounjaro and WeGovy, have made losing weight easier than ever.

Dr Emma Derbyshire explains: “These medications, originally created for diabetics, work by mimicking the gut hormone GLP-1, helping you to feel fuller and slowing down the movement of food through your gut. This reduces appetite and allows for rapid weight loss.”

But they can often cover an underlying problem, rather than treat it. Think metabolic dysfunction, poor sleep, emotional eating, hormone changes and a lack of exercise. Plus, weight gain is highly likely when someone comes off jabs as these factors haven’t been addressed and weight-loss jabs also come with their risks: more than one in 10 users are hit by nausea, vomiting, diarrhoea and constipation.[38] A study done on over two million patients found that GLP-1 drugs also doubled the risk of pancreatitis.[39] NEW Evera Nutrition Go Lean Plus offers a safer and more sustainable approach to weight loss without the common side effects of weight loss jabs.

Mike Wakeman notes: “NEW Evera Nutrition Go Lean Plus contains some ingredients that have an influence on the hormones GLP/GiP. These include Glucomannan, Resveratrol, Hibiscus, Green Tea, Berberine, Curcumin, Cinnamon And Mulberry.[40] Resveratrol, has been shown to have a significant effect on BMI, waist circumference and bodyweight,[41] while the catechins (EGCG) in green tea which have been found to significantly reduce body weight, BMI and waist circumference, especially at higher doses and longer durations,[42] alongside a healthy diet and exercise."

“Some ingredients also support Dipeptidyl Peptidase-4 (DPP4 Inhibition). DPP4 is an enzyme that breaks down GLP-1 and GiP so DPP4 inhibition means blocking this enzyme from doing its job, hence  it can’t break down GLP-1 and GiP as quickly. Ingredients that do this include Curcumin, Resveratrol, Cinnamon, Maritime Pine Bark Extract, Blackcurrant, Mulberry, Quercetin and Rosemary.”[43]

Glucomannan, chromium, Green Tea and Blackcurrant[44] found in NEW Evera Nutrition Go Lean Plus help to boost satiety, while various essential vitamins and minerals can help to reduce the chances of micronutrient deficiencies[45] which could make weight loss harder.

#8. For Hormonal Support:  Women going through menopause may be all too familiar with the side effects of hormonal changes, from hot flashes to mood swings. Dr Emma Derbyshire explains: “Declines in oestrogen and progesterone can significantly affect women’s wellbeing. However, with proper management, menopause can be a period of renewal rather than decline.”

NEW Evera Nutrition Women’s Balance can help to reduce oxidative stress thanks to Vitamins A, C and E, copper, zinc, Rosemary, Green Tea, flavonoids, anthocyanins, phenolic acids and tannins, which are all potent antioxidants.[46]

Hormonal imbalances can also be addressed by plant-based oestrogen sources known as phytoestrogens. These include Maca, Soy isoflavones, Red clover and Sage. Soy isoflavones are associated with improvement in daily hot flashes[47] while Calcium and vitamin D have a favourable effect on bone mineral density and could help prevent osteoporosis hip fracture in post-menopausal women.[48] Co Enzyme Q10 is also effective for reducing fatigue symptoms.[49]

NEW Evera Nutrition Women’s Balance also contains Vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K, plus Calcium, Magnesium, Selenium, Iodine, Copper, Chromium, Zinc and Manganese to help maintain healthy levels of key micronutrients,[50]  which may be low.

Last Word

It’s clear just how interlinked various different factors are and to achieve optimum wellness, we need to target them all. Mike Wakeman in summary notes: “With the Evera Nutrition range, users can feel rest assured that they are putting the best, science-backed ingredients in their body. Our formulations that we have developed through Evera Nutrition work synergistically to help target a number of different ailments and issues. I firmly believe that true wellness is something we can all achieve.”

Further Information

Availability: www.everanutrition.co.uk; Amazon; and shortly leading UK retailers such as John Bell & Croydon and Wholefoods.

 References:

1. https://www.priorygroup.com/mental-health/stress-treatment/stress-statistics
2. https://mentalhealth-uk.org/help-and-information/sleep/
3. https://mentalhealth-uk.org/help-and-information/sleep/

https://mentalhealth-uk.org/help-and-information/sleep/

4. Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, Limpeanchob N, Scholfield CN. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri. J Ethnopharmacol. 2014;151(1):528-35. doi:10.1016/j.jep.2013.11.008.
   -Reay JL, Kennedy DO, Scholey AB. Single doses of Panax ginseng (Korean ginseng) modulate cognitive performance and mood. Nutr Neurosci. 2010;13(3):159-67. doi:10.1179/147683010X12611460764118.
   - Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-23. doi:10.1111/j.1753-4887.2009.00246.x.
   -Pratte MA, Nanavati KB, Young V, Morley CP. Ashwagandha for improved cognitive function: systematic review. J Altern Complement Med. 2014;20(12):901-8. doi:10.1089/acm.2014.0177.
   -Singh R, Pathak DN. Carnitine and its role in mitochondrial energy production: review. Indian J Exp Biol. 2015;53(7):469-78.
5. Calabrese C, Gregory WL, Leo M, Kraemer D, Bone K, Oken B. Bacopa monnieri extract improves cognition and reduces anxiety. Phytother Res. 2008;22(12):1629-34.
   -Chandrasekhar K, Kapoor J, Anishetty S. A high-concentration ashwagandha extract reduces stress and anxiety. Indian J Psychol Med. 2012;34(3):255-62. doi:10.4103/0253-7176.106022.
   -McPhee GM, Downey LA, Wesnes KA, Stough C. The neurocognitive effects of Bacopa monnieri and cognitive training on markers of brain microstructure in healthy older adults. Frontiers in aging neuroscience. 2021 Feb 22;13:638109.

-Davydov M, Krikorian AD. Eleutherococcus senticosus (Siberian ginseng) as an adaptogen: review. J Ethnopharmacol. 2000;72(3):345-93. doi:10.1016/S0378-8741(00)00229-0.
- Yeo HB, Yoon HK, Lee HJ, Kang SG, Jung KY, Kim L. Effects of Korean red ginseng on cognitive and motor function: a double-blind, randomized, placebo-controlled trial. Journal of ginseng research. 2012 Apr;36(2):190.

6. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG. Effects of green tea extract on metabolic function. J Exerc Nutr Biochem. 2015;19(1):1-10. doi:10.5717/jenb.2015.15010801.
   -McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine as an ergogenic aid. Sleep Med Rev. 2016;29:34-45. doi:10.1016/j.smrv.2015.08.002.
   - Schaffer SW, Shimada-Tanaka K, McAllister RM. Physiological roles of taurine in mitochondria. J Biomed Sci. 2014;21:1-9. doi:10.1186/1423-0127-21-21.
   - Chowanadisai W, Bauerly KA, Tchaparian E, Wong A, Cortopassi GA, Rucker RB. Pyrroloquinoline quinone (PQQ) stimulates mitochondrial biogenesis. J Nutr Biochem. 2010;21(5):344-50. doi:10.1016/j.jnutbio.2009.08.010.

-Reay JL, Kennedy DO, Scholey AB. Korean ginseng improves cognition and reduces fatigue. Nutr Neurosci. 2010;13(3):159-67. doi:10.1179/147683010X12611460764118.

- Davydov M, Krikorian AD. Eleutherococcus senticosus improves physical performance and fatigue. J Ethnopharmacol. 2000;72(3):345-93. doi:10.1016/S0378-8741(00)00229-0.

7. Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy. Nutrients. 2016;8(2):68. doi:10.3390/nu8020068.
8. https://nutritionsource.hsph.harvard.edu/collagen/
9. https://randraesthetics.com/blog/uncategorised/what-is-collagen-and-how-does-it-affect-ageing-people-have-heard-of-collagen-and-know-that-its-something-to-do-with-skin
10. Poljak B, Dahmane R, Godic A. Intrinsic skin aging: the role of oxidative stress. Acta Dermatovenerol Alp Pannonica Adriat. 2012;21(2):33-36.

11.D’Errico F, Ruocco N, Cimini D, Cartenì M, De Rosa M, Zannella C, et al. AGEs and their relevance in skin aging: a review of current knowledge. Antioxidants (Basel). 2022;11(9):1784. doi:10.3390/antiox11091784.

12.Kawada C, Yoshida T, Yoshida H, Sakamoto W, Odanaka W, Sakamoto T, et al. Ingested hyaluronic acid moisturizes dry skin: a randomized, double-blind, placebo-controlled study. Nutr J. 2014;13:70. doi:10.1186/1475-2891-13-70.

13. Akram M, Hafeez A, Sabir S, Khan IU. The Role Of Nutritional Supplements in Enhancing Skin Health and Aesthetic. Journal of Biological and Allied Health Sciences. 2025 Mar 14;5(1):88-96.
14. Kirkland JL, Tchkonia T. Cellular senescence: a translational perspective. EBioMedicine. 2017;21:21-28. doi:10.1016/j.ebiom.2017.03.027.
15. Freund A, Orjalo AV, Desprez PY, Campisi J. Inflammatory networks during cellular senescence: causes and consequences. Trends Mol Med. 2010;16(5):238-246. doi:10.1016/j.molmed.2010.03.003.
16. Agrawal R, Hu A, Bollag WB. The skin and inflamm-aging. Biology. 2023 Nov 2;12(11):1396.
17. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: A comprehensive review. Food Science and Biotechnology. 2022 Aug;31(9):1089-109.

-Ocampo J, Ruscetti M, et al. Vitamin C reduces skin cellular senescence via antioxidant and epigenetic mechanisms. Free Radic Biol Med. 2022;185:168-178.

-Buonfiglio D, et al. Vitamin K-dependent proteins and aging: potential senolytic actions. Front Cell Dev Biol. 2023;11:1186021.

-Guo Y, et al. Selenium mitigates UV-induced senescence in human dermal fibroblasts via Nrf2 signaling. J Photochem Photobiol B. 2021;218:112187.

-Kimura S, et al. Manganese superoxide dismutase (MnSOD) protects human fibroblasts from oxidative stress-induced premature senescence. Free Radic Res. 2016;50(12):1402-1410.

-Kubo E, et al. Coenzyme Q10 protects dermal fibroblasts against UVB-induced senescence through mitochondrial regulation. PLoS One. 2022;17(8):e0271478.

-Capelli E, et al. Astaxanthin as a senolytic and mitochondrial protective agent: molecular mechanisms and clinical potential. Antioxidants (Basel). 2023;12(2):452.

-Zhang M, et al. L-Carnitine alleviates H₂O₂-induced cellular senescence through mitochondrial protection in skin fibroblasts. Biochim Biophys Acta Mol Cell Res. 2020;1867(7):118671.

-Ali T, et al. Resveratrol modulates senescence-associated signaling and enhances autophagy to delay skin aging. J Cosmet Dermatol. 2022;21(4):1456-1465.

-Chen W, et al. Curcumin and green tea polyphenols target senescent cell markers and improve skin elasticity: a randomized double-blind clinical trial. Nutrients. 2023;15(6):1330

-Wang Y, He Y, Rayman MP, Zhang J. Prospective selective mechanism of emerging senolytic agents derived from flavonoids. Journal of agricultural and food chemistry. 2021 Oct 18;69(42):12418-23.

18. Hammen C. Stress and depression. Annu Rev Clin Psychol. 2005;1:293–319. doi
19. Slavich GM, Irwin MR. From stress to inflammation and major depressive disorder: a social signal transduction theory of depression. Psychol Bull. 2014;140(3):774-815. doi:10.1037/a0035302.
20. Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016;8(2):68. doi:10.3390/nu8020068.
    -Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The effects of 90-day administration of a high-dose vitamin B-complex on mood and stress. Hum Psychopharmacol. 2011;26(7):470-482. doi:10.1002/huup.1229.
    -Patrick RP, Ames BN. Vitamin D hormone regulates serotonin synthesis. FASEB J. 2015;29(6):2396-2411. doi:10.1096/fj.14-268342.
    - Grabrucker AM. Zinc and copper in the pathophysiology of autism and depression: a review. Int J Mol Sci. 2014;15(11):20020-200333. doi:10.3390/ijms151120020.
    - Vinceti M, Filippini T, Cilloni S, Bargellini A, Vergoni AV, Tsatsakis A, et al. Health risk assessment of selenium and depression: a systematic review and meta-analysis. Eur J Clin Nutr. 2017;71(1):150-162. doi:10.1038/ejcn.2016.171.
    -Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-623. doi:10.1111/j.1753-4887..2009.00246.x.
    - Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression and related disorders: a systematic review and meta-analysis. Hum Psychopharmacol. 2014;29(6):517-527. doi:10.1002/hup.2434.
    - Unno K, Noda S, Kawasaki Y, Yamada H, Morita A. L-theanine reduces psychological and physiological stress responses. Nutrients. 2020;12(8):2368. doi:10.3390/nu12082368.
    - Lopresti AL, Smith SJ, Hood SD, Drummond PD. Efficacy of ashwagandha, bacopa, and schisandra on stress and cognition: a systematic review. J Clin Med. 2023;12(4):1359. doi:10.3390/jcm12041359.
21. Lopresti AL, Drummond PD. Saffron versus antidepressants in the treatment of depression: a meta-analysis. J Affect Disord. 2017;207:188-198. doi:10.1016/j.jad.2016.09.006.
    -Amsterdam JD, Panossian AG. Rhodiola rosea L. as a putative botanical antidepressant. Phytomedicine. 2016 Jun 15;23(7):770-83
22. Watanabe CM, Wolffram S, Ader P, Rimbach G, Packer L, Maguire JJ, et al. The in vivo neuromodulatory effects of green tea catechins combined with Rhodiola and B-vitamins. J Am Coll Nutr. 2015;34(5):390�401. doi:10.1080/07315724.2014.1003993.
23. Benton D, Haller J, Fordy J. The influence of ashwagandha and vitamin B-complex supplementation on mood and stress in women: a randomized controlled trial. Hum Psychopharmacol. 2021;36(5):e2801. doi:10.1002/hup.2801.
24. Unno K, Noda S, Kawasaki Y, Yamada H, Morita A. L-Theanine reduces psychological and physiological stress responses. Nutrients. 2020;12(8):2368. doi:10.3390/nu12082368.

-Srivastava JK, Shankar E, Gupta S. Chamomile: a herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. doi:10.3892/mmr.2010.377.

- Ngan A, Conduit R. A double-blind, placebo-controlled investigation of Passiflora incarnata (passionflower) for sleep quality. Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400.
-Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly subjects: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169. PMID:23626609.
-Zhang M, Wang D, Du X, Yu Y, Zhang X, Wang C, et al. Ziziphus jujuba (Chinese red date) extract increases GABAergic activity and improves sleep in mice. J Ethnopharmacol. 2020;260:113067. doi:10.1016/j.jep.2020.113067.
-Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Espino J, et al. The sedative effect of hops (Humulus lupulus) extract on sleep latency, anxiety, and nocturnal activity. PLoS One. 2012;7(11):e37210. doi:10.1371/journal.pone.0037210.

25. Muscogiuri G, Barrea L, Scannapieco M, Di Somma C, Scacchi M, Aimaretti G, et al. Vitamin D and sleep regulation: a systematic review. Sleep Med. 2019;54:262-269. doi:10.1016/j.sleep.2018.10.033

-Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and sleep quality. Eur J Nutr. 2012;51(8):909-916. doi:10.1007/s00394-011-0263-7.

-Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression and related disorders: a systematic review and meta-analysis. Hum Psychopharmacol. 2014;29(6):517-527. doi:10.1002/hup.2434.

- Abbasi B, et al. J Res Med Sci. 2012;17(12):1161-1169. PMID:23626609.

26. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007;74(1):39-45. doi:10.1016/j.biopsycho.2006.06.006.

-Cases J, et al. Mediterr J Nutr Metab. 2011;4(3):211-218. doi:10.1007/s12349-010-0053-8.

-Lopresti AL, Smith SJ, Hood SD, Drummond PD. Efficacy of saffron in managing anxiety and depression: systematic review and meta-analysis. J Psychopharmacol. 2019;33(9):1109-1119. doi:10.1177/0269881119856180.

-Srivastava JK, et al. Mol Med Rep. 2010;3(6):895-901

-Perry R, Terry R, Watson LK, Ernst E. Is lavender an anxiolytic drug? A systematic review of randomized clinical trials. Phytomedicine. 2012;19(8-9):825-835. doi:10.1016/j.phymed.2012.02.013.

- Ngan A, Conduit R. Phytother Res. 2011;25(8):1153-1159.

- Zhang M, et al. J Ethnopharmacol. 2020;260:113067.

- Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429.

27. Abbasi B, et al. J Res Med Sci. 2012;17(12):1161-1169.

-Spedding S. Nutrients. 2014;6(4):1501-1518
-Almeida OP, et al. J Affect Disord. 2015;186:64-70.

28. Winkelman JW, Finn L, Young T. Restless legs syndrome: relation to major depressive disorder and sleep disturbance. Sleep. 2006;29(7):837-844. doi:10.1093/sleep/29.7.837.
    -Gao Q, Kou T, Zhuang B, Ren Y, Dong X, Wang Q. The association between vitamin D deficiency and restless legs syndrome: a systematic review and meta-analysis. Sleep Med. 2018;43:40-46. doi:10.1016/j.sleep.2017.11.1134.
    -Allen RP, Picchietti DL, Auerbach M, Cho YW, Connor JR, Earley CJ, et al. Restless legs syndrome: diagnostic criteria, special considerations, and epidemiology. Sleep Med. 2014;15(8):860-873. doi:10.1016/j.sleep.2014.03.025.

29. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin and connective tissue health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866.

-Henrotin Y, Lambert C, Couchourel D, Ripoll C, Chiotelli E. Avocado/soybean unsaponifiables prevent the degradation of human osteoarthritic cartilage in vitro. Arthritis Res Ther. 2003;5(4):R137-R1144. doi:10.1186/ar748.
-Sengupta K, Alluri KV, Satish AR, Mishra S, Golakoti T, Sarma KV, et al. A double-blind, randomized, placebo-controlled study of 5-Loxin® for the treatment of osteoarthritis of the knee. Arthritis Res Ther. 2008;10(4):R85. doi:10.1186/ar2461.
- Towheed TE, Maxwell L, Anastassiades TP, Shea B, Houpt J, Robinson V, et al. Glucosamine therapy for treating osteoarthritis. Cochrane Database Syst Rev. 2005;(2):CD002946. doi:10.1002/14651858.CD002946.pub2.

30. Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281. doi:10.1056/NEJMra070553.
    -Knapen MHJ, Schurgers LJ, Vermeer C. Vitamin K2 supplementation improves osteocalcin carboxylation: implications for bone strength. Thromb Haemost. 2015;113(5):1135-1144. doi:10.1160/TH14-08-0675.
    - Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. Springerplus. 2013;2:56. doi:10.1186/2193-1801-2-19.

-Ameye LG, Chee WS. Osteoarthritis and nutrition: from nutraceuticals to functional foods. Curr Opin Clin Nutr Metab Care. 2006;9(2):125-130. doi:10.1097/01.mco.0000214563.25575.b7.

31. Daily JW, Yang M, Park S. Efficacy of curcumin for treating osteoarthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705.<
    -Sengupta K, Krishnaraju AV, Vishal AA, Mishra A, Trimurtulu G, Sarma KV, et al. Comparative efficacy and tolerability of 5-Loxin® and Aflapin® in osteoarthritis. Int J Med Sci. 2010;7(6):366-377. doi:10.7150/ijms.7.366.<

-Henrotin Y, Priem F, Mobasheri A. Avocado/soybean unsaponifiables: a natural anti-inflammatory agent. Cartilage. 2011;2(1):30–36. doi:10.1177/1947603510385602.
-Petrosino S, Schiano Moriello A, Cerrato S, Fusco M, Di Marzo V. Palmitoylethanolamide for the treatment of pain and inflammation: an update on molecular mechanisms and clinical evidence. Int J Mol Sci. 2023;24(4):3734. doi:10.3390/ijms24043734.
-Ammon HP. Boswellic acids and their role in chronic inflammatory diseases. Adv Exp Med Biol. 2016;928:291-327. doi:10.1007/978-3-319-41334-1_13.

 Haroyan A, Mukuchyan V, Mkrtchyan N, Minasyan N, Gasparyan S, Sargsyan A, et al. Efficacy and safety of curcumin and Boswellia serrata combination in osteoarthritis of knee: a randomized, double-blind, placebo-controlled study. BMC Complement Altern Med. 2018;18(1):7. doi:10.1186/s12906-017-2062-z.

32. Haroyan A, Mukuchyan V, Mkrtchyan N, Minasyan N, Gasparyan S, Sargsyan A, et al. Efficacy and safety of curcumin and Boswellia serrata combination in osteoarthritis of knee: a randomized, double-blind, placebo-controlled study. BMC Complement Altern Med. 2018;18(1):7. doi:10.1186/s12906-017-2062-z.
33. Lefevre M, Racedo SM, Denayrolles M, Ripert G, Desfougères T, Lobach AR, et al. Safety assessment and beneficial effects of Bacillus subtilis C-3102 in humans. Benef Microbes. 2017;8(5):1-12. doi:10.3920/BM2016.0207.
34. Yamamoto N, Watanabe T, Yokoyama K, et al. Heat-killed Lactococcus lactis strain Plasma stimulates plasmacytoid dendritic cells and enhances antiviral immunity. J Appl Microbiol. 2013;114(6):1520-7. doi:10.1111/jam.12170.
35. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41.
    Flavonoids reduce inflammation & chronic disease risk.
36. Koh A, De Vadder F, Kovatcheva-Datchary P, Bäckhed F. Short-chain fatty acids as key microbial metabolites. Cell. 2016;165(6):1332-45. doi:10.1016/j.cell.2016.05.041.
37. Vanga RR, Tansel A, Rathi S. Calcium as a cofactor in digestive enzyme activation and gastrointestinal motility: systematic review. Clin Nutr. 2020;39(7):2055-63. doi:10.1016/j.clnu.2019.09.003.
38. https://www.gov.uk/drug-safety-update/glp-1-receptor-agonists-reminder-of-the-potential-side-effects-and-to-be-aware-of-the-potential-for-misuse?

39.https://www.diabetes.co.uk/news/2025/jan/new-study-raises-concerns-over-side-effects-of-weight-loss-injections.html

40. Sukkar SG, Vaccaro A, Ravera GB, Borrini C, Gradaschi R, Massa Sacchi-Nemours A, et al. Appetite control and gastrointestinal hormonal behavior (CCK, GLP-1, PYY1-36) following low doses of a whey protein-rich nutraceutic. Mediterr J Nutr Metab. 2013;6(3):199-206. doi:10.3233/s12349-013-0121-7

-Dao T-MA, Waget A, Klopp P, Serino M, Vachoux C, Pechere L, et al. Resveratrol increases glucose-induced GLP-1 secretion in mice: a mechanism which contributes to the glycemic control. PLoS One. 2011;6(6):e20700. doi:10.1371/journal.pone.0020700.

-Kartinah NT, Dimanti R, Widowati W, Setiawan B, Laksmitawati DR. Potential of Hibiscus sabdariffa Linn. in

41. Mousavi SM, Milajerdi A, Sheikhi A, Kord-Varkaneh H, Feinle-Bisset C, Larijani B, et al. Resveratrol supplementation significantly influences obesity measures: a systematic review and dose-response meta-analysis of randomized controlled trials. Obes Rev. 2019;20(3):487-498. doi:10.1111/oobr.12775.
42. Lin Y, Shi D, Su B, Wei J, Găman M-A, Macit MS, et al. The effect of green tea supplementation on obesity: a systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2020;34(10):2459-2470. doi:10.1002/ptr.6697.
43. Mohamed M, McCourt H, Vlattas I, Moud H, Diamantouros A, Savvidis S, et al. A randomized, placebo-controlled crossover study to determine the effect of mulberry leaf extract on postprandial glucose response in healthy adults. Nutrients. 2023;15(3):733.
44. irch RJ, Cuenca M, Keogh JB, Clifton PM. The effect of glucomannan on hunger and satiety in adults: a randomized controlled crossover trial. Br J Nutr. 2018;120(10):1141-51. doi:10.1017/S0007114518002549.

-Anton SD, Morrison CD, Cefalu WT, Martin CK, Coulon S, Geiselman P, et al. Effects of chromium picolinate on food intake and satiety. Appetite. 2008;51(3):345-50. doi:10.1016/j.appet.2008.03.011.

-Chen I-J, Liu C-Y, Chiu J-P, Hsu C-H. Therapeutic effect of high-dose green tea extract on weight reduction and visceral fat in obese subjects: a randomized, double-blind, placebo-controlled clinical trial. J Hum Nutr Diet. 2016;29(6):744-54. doi:10.1111/jhn.12368.

-Castro-Acosta ML, Smith L, Miller RJ, McCarthy DI, Farrimond JA, Hall WL. Drinks containing anthocyanin-rich blackcurrant extract decrease postprandial blood glucose, insulin and incretin concentrations. The Journal of Nutritional Biochemistry. 2016 Dec 1;38:154-61.

45. Via M. The malnutrition of obesity: micronutrient deficiencies that promote diabetes. Curr Opin Endocrinol Diabetes Obes. 2012;19(6):452-6. doi:10.1097/MED.0b013e328359a4e7.
46. Burton GW, Traber MG. Vitamin E: antioxidant activity, biokinetics, and bioavailability. Annu Rev Nutr. 1990;10:357-82. doi:10.1146/annurev.nu.10.070190.002041.

-Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211.

-O’Dell BL. Role of zinc and copper in free radical damage. Nutr Rev. 1984;42(2):45-52. doi:10.1111/j.1753-4887.1984.tb07388.x.

-Mancini E, Cencioni C, Di Giuseppe F, et al. Phytochemical profile and antioxidant activity of Rosmarinus officinalis. J Food Sci. 2015;80(3):C569-C575. doi:10.1111/1750-3841.12777.

-Singh BN, Shankar S, Srivastava RK. Green tea catechins in oxidative stress and cancer. Front Biosci. 2011;16: 266-77. doi:10.2741/3672.

47. Franco OH, Chowdhury R, Troup J, Voortman T, Kunutsor S, Kavousi M, et al. Use of plant-based therapies and menopausal symptoms: a systematic review and meta-analysis. JAMA. 2016;315(23):2554-63. doi:10.1001/jama.2016.8012.
48. Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials. Menopause. 2012;19(7):776-90. doi:10.1097/gme.0b013e3182410159.
49. Sun M-H, Ma W-N, Liu G-H, Xu J, Zhang Y. Effectiveness of coenzyme Q10 supplementation for reducing fatigue: a systematic review and meta-analysis of randomized controlled trials. Front Pharmacol. 2022;13:841359. doi:10.3389/fphar.2022.841359.
50. Derbyshire E. Micronutrient intake inadequacy in midlife women: global systematic review. Nutrients. 2018;10(11):1535. doi:10.3390/nu10111535