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For good sleep

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Magnesium:improved sleep quality and total sleep time
Melatonin:good sleep
Alkaloid

Chollet

Magnesium: improved sleep quality and total sleep time (Chollet, Franken, Raffin, Henrotte, Widmer, Malafosse, 2001)
Melatonin:good sleep
Alkaloid

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High anti-oxidant and serotonin:good sleep

Pigeon

High anti-oxidant and serotonin:good sleep

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For good sleep

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Magnesium :improved sleep quality and total sleep time
Melatonin:good sleep

Chollet

Magnesium :improved sleep quality and total sleep time
(Chollet, Franken, Raffin, Henrotte, Widmer, Malafosse, 2001) Melatonin:good sleep

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For good sleep

because it contains..

tranquilizing beverage with sleep-inducing capacity
Calcium
Melatonin :inducing and maintaining sleep;
reduces arousal and increases sleep propensity;
regulation of sleep / wake cycle

Laird Sato Altun

tranquilizing beverage with sleep-inducing capacity (Laird D, Drexel H., 1934)
Calcium (Sato-Mito, Sasaki, Murakami, Okubo, Takahashi, Shibata, 2011)
Melatonin :inducing and maintaining sleep(Altun A, Ugur-Altun B., 2007);
reduces arousal and increases sleep propensity (Valtonen, Niskanen, Kangas, & Koskinen, 2005);
regulation of sleep / wake cycle

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Tryptophan
Calcium:Generates better mood

Tryptophan
Calcium :Generates better mood

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For good sleep

Helps with mood

because it contains..

Omega- 3s:EPA & DHA
Magnesium:improved sleep quality and total sleep time
Selenium:Generates better mood and fewer depressive symptoms

Su Chollet Pasco

Omega- 3s: EPA & DHA (Su et al., 2015)
Magnesium: improved sleep quality and total sleep time (Chollet, Franken, Raffin, Henrotte, Widmer, Malafosse, 2001)
Selenium (Pasco et al., 2012) :Generates better mood and fewer depressive symptoms (Shor-Posner et al., 2003)

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Helps with mood

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Vitamin D
Omega- 3s:EPA & DHA:Improving levels of calming neurotransmitters ; Promote brain’s ability to adapt to changes

Cui Lu Dyall Harms Su

Vitamin D (Cui et al., 2015) (Lu et al., 2007)
Omega- 3s: EPA (Dyall, 2015) & DHA :Improving levels of calming neurotransmitters (Harms, Burne, Eyles, & McGrath, 2011); Promote brain’s ability to adapt to changes (Su, Matsuoka, & Pae, 2015)

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Probiotics:Improve mental health; Promote brain function by inhibiting free radicals and neurotoxins; Improves ability to cope with stress; Improves functioning of the brain regions that control emotion and sensation
Vitamin B6:Improve mood

Shi Kim Jaatinen Tillisch Rao

Probiotics :Improve mental health (Shi, Balakrishnan, Thiagarajah, Mohd Ismail, & Yin, 2016); Promote brain function by inhibiting free radicals and neurotoxins(Kim et al., 2016); Improves ability to cope with stress (Jaatinen et al., 2014); Improves functioning of the brain regions that control emotion and sensation (Tillisch et al., 2013)
Vitamin B6 (Rao et al., 2008) :Improve mood

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Helps with mood

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Antioxidants, e.g., flavnoid
Magnesium:Increases levels of the neurotransmitter serotonin; Improve levels of stress hormones commonly related with anxiety, such as catecholamines and cortisol

Nehlig Martin

Antioxidants, e.g., flavonoids
Magnesium :Increases levels of the neurotransmitter serotonin (Nehlig, 2013) ; Improve levels of stress hormones commonly related with anxiety, such as catecholamines and cortisol (Martin, Antille, Rezzi, & Kochhar, 2012)

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Helps with mood

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L-theanine
Antioxidants, e.g., EGCG :Increases neurotransmitter dopamine; Induces a relaxed, yet alert state of mind, without sedation; Decreases levels of cortisol

Yokogoshi Imbalance White

L-theanine
Antioxidants, e.g., EGCG :Increases neurotransmitter dopamine (Yokogoshi, Kobayashi, Mochizuki, Terashima, 1998); Induces a relaxed, yet alert state of mind, without sedation (Imbalance, 2009); Decreases levels of cortisol (White et al., 2016)

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Helps with mood

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Vitamin B6:Improves mood

Rao

Vitamin B6 :Improves mood (Rao, Asha, Ramesh, & Rao, 2008)

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Helps with mood

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Serotonin
Folic Acid

Serotonin
Folic Acid

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Antioxidants :have neuroprotective effects
Anthocyanin

Subash

Antioxidants :have neuroprotective effects (Subash et al., 2014)
Anthocyanin

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Helps with Prevention
of Dementia

because it contains..

Omega 3
Anti-oxidants
Calcium
Iodine(seek doctor’s advice for thyroid concerns):for nerve transmission ; hormone secretion

Omega 3
Anti-oxidants
Calcium
Iodine (seek doctor’s advice for thyroid concerns) :for nerve transmission ; hormone secretion

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Helps with mood

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Vitamin B6:Improves mood

Rao

Vitamin B6 :Improves mood (Rao et al., 2008)

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Helps with mood

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Selenium:Generates better mood and fewer depressive symptoms; Decreases anxiety

Pasco

Selenium :Generates better mood and fewer depressive symptoms; Decreases anxiety (Pasco et al., 2012)

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Antioxidants:Reduce inflammation Significant; improvement with generalized anxiety disorder;
Reduction in anxiety symptoms

Salim Mao Amsterdam

Antioxidants :Reduce inflammation (Salim et al., 2012) Significant; improvement with generalized anxiety disorder(Mao et al., 2016)
Reduction in anxiety symptoms (Amsterdam et al., 2012)

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Helps with mood

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Vitamin D
improving levels of calming neurotransmitters; Promote brain health

Penckofer Harms Cui

Vitamin D(Penckofer, Kouba, Byrn, & Estwing Ferrans, 2010)
improving levels of calming neurotransmitters (Harms et al., 2011); Promote brain health (Cui et al., 2015)

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Helps with Prevention
of Dementia

because it contains..

Antioxidants
Vitamin C:Preventing mental decline; reduce stress

Hansen

Antioxidants
Vitamin C :Preventing mental decline (S. Hansen, 2014); reduce stress

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Helps with Prevention
of Dementia

because it contains..

Antioxidant
Anti-inflammatory compounds:Curcumin crosses the blood-brain carrier, can directly enter the brain and benefit the cells; Improves memory; Helps new brain cells grow

Zhang Dong

Antioxidant
Anti-inflammatory compounds :Curcumin crosses the blood-brain carrier, can directly enter the brain and benefit the cells; Improves memory (Zhang et al., 2006); Helps new brain cells grow (Dong et al., 2012)

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Helps with Prevention
of Dementia

because it contains..

Lycium barbarum polysaccharides (LBP)
Selenium:Regenerate neurons in the hippocampus, hence improves learning and memory; Neuroprotective

Jin Bucheli

Lycium barbarum polysaccharides (LBP) (Jin, Huang, Zhao, & Shang, 2013)
Selenium :Regenerate neurons in the hippocampus, hence improves learning and memory; Neuroprotective (Bucheli et al., 2011)

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Helps with Prevention
of Dementia

because it contains..

Vitamin B6 & B12:helps to slow down the progression of mental decline in the elderly;
Folate:helps minimize age-related mental decline
Choline:is linked to better memory and mental function

Institute Nurk

Vitamin B6 Vitamin B12 :Vitamins B helps to slow down the progression of mental decline in the elderly;
Folate :Folate helps minimize age-related mental decline
Choline (Institute of Medicine (U.S.). Standing Committee on the Scientific Evaluation of Dietary Reference Intakes., Institute of Medicine (U.S.). Panel on Folate, & Institute of Medicine (U.S.). Subcommittee on Upper Reference Levels of Nutrients., 1998) Choline:is linked to better memory and mental function (Nurk et al., 2013)

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Links to mood variation

because it contains..

Rich in Refined Carbohydrates. High content of trans fats

Liu Ginter

Rich in Refined Carbohydrates (Liu et al., 2007) High content of trans fats (Ginter & Simko, 2016)

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Links to mood variation

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Rich in Refined Carbohydrates:High Glycemic Index High content of trans fats

Liu Ginter Mikolajczyk

Rich in Refined Carbohydrates (Liu et al., 2007):High Glycemic Index High content of trans fats (Ginter & Simko, 2016)

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Links to mood variation

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Refined sugar lead to High Glycemic Index and may links to mood fluctuation

Westover

Refined sugar lead to High Glycemic Index and may links to mood fluctuation

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Links to mood variation

because it contains..

Rich in Refined Carbohydrates.:High Glycemic Index
High content of trans fats

Liu Ginter

Rich in Refined Carbohydrates (Liu et al., 2007).:High Glycemic Index
High content of trans fats (Ginter & Simko, 2016)

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Links to mood variation

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Changes level of serotonin and the neurotransmitters in the brain, which can make anxiety worse

Wilson

Changes level of serotonin and the neurotransmitters in the brain, which can make anxiety worse (Wilson, 1988)

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Be avoided for better sleep

because it contains..

Capsaicin:increase body temperature; increase heart rate
Required more time to digest

Capsaicin :increase body temperature; increase heart rate
Required more time to digest

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Be avoided for better sleep

because it contains..

Caffeine
:Stimulant; Disturbances of our circadian rhythmicity.
:Decreases the production of serotonin in the body, causing a depressed mood

Lane

Caffeine :Stimulant; Disturbances of our circadian rhythmicity.
:Decreases the production of serotonin in the body, causing a depressed mood (Lane et al.,1990)

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because it contains..

Caffeine:Proven efficacy to counteract sleepiness ; Disruptions in sleeping patterns

Lodato Ker

Caffeine :Stimulant; Disturbances of our circadian rhythmicity. :Decreases the production of serotonin in the body, causing a depressed mood (Lane et al.,1990)

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