L-Theanine for Anxiety: Dosage and Research
L-theanine 200-400 mg, 30-45 min before a predictable stressor, lowers acute anxiety markers in 5+ RCTs. Dosing protocol, evidence quality, who it helps most.
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Practical guides on supplements, herbs and natural health from the Remedy's Nutrition team.
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L-Theanine for Sleep: Evidence and Best Timing
L-theanine 200-400 mg taken 30-60 min before bed improves sleep quality across 4 RCTs without causing drowsiness. See dosing, timing, and what to stack it with.
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L-Theanine Supplements: The Complete Evidence-Based Guide
L-theanine 200-400 mg promotes calm focus by raising alpha brain wave activity within 30-45 minutes. Complete guide: benefits, dosage, caffeine stack, drug interactions, and safety.
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Turmeric for Joint Pain: What the Research Shows
Turmeric relieves joint pain in 8+ RCTs and matched paracetamol in a 2021 trial. Learn the effective dose (1000-1500mg) and what conditions have the best evidence.
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Turmeric and Curcumin: Whats the Difference?
Turmeric root contains 2-8% curcuminoids; curcumin extract concentrates to 95%. Learn which form matches clinical trials and how to read supplement labels.
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Turmeric Side Effects: What to Know Before You Take It
Turmeric is safe at 500-2000mg daily but interacts with warfarin and blood thinners. Learn side effects, contraindications, and who should avoid supplements.
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Turmeric Dosage: How Much Should You Take?
Turmeric dosage: 500-1000mg for wellness, 1000-1500mg for joint pain. Learn how piperine boosts absorption 2000% and which form matches clinical trial doses.
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Turmeric for Inflammation: Does It Actually Work?
Yes - turmeric reduces TNF-alpha and IL-6 in meta-analysis of RCTs. Learn the mechanism, effective doses (500-2000mg), and how it compares to ibuprofen.
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Turmeric Benefits: What the Research Actually Shows
Turmeric reduces TNF-alpha and IL-6, relieves joint pain, and supports antioxidant capacity. Discover the 7 best-evidenced benefits from 65+ clinical trials.
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Turmeric Supplements: The Complete Guide
Turmeric supplements deliver curcumin 20x more potent than food. Learn which forms work, effective dosages (500-2000mg), and what the research shows.
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Ashwagandha for Stress: What the Research Shows
Ashwagandha reduces cortisol by up to 27.9% in 60 days. See what clinical trials show about ashwagandha for stress relief, burnout, and HPA axis normalization.
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Ashwagandha and Thyroid: What the Research Shows
A 2018 trial found 600 mg ashwagandha daily raised T3 and T4 and lowered TSH in 50 subclinical hypothyroid patients. Who benefits, who must avoid.
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Ashwagandha for Sleep: What the Research Shows
Ashwagandha improves sleep onset, duration, and efficiency through cortisol reduction and GABA modulation. See what 3 randomized trials found and the best dose for sleep.
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Ashwagandha Side Effects: What to Know Before You Take It
Ashwagandha is well tolerated at 300 to 600 mg, but GI upset, rare liver injury above 1,000 mg, and thyroid effects matter. Who must avoid it.
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Ashwagandha for Women: What the Research Shows
Ashwagandha supports stress, sleep, thyroid function, and hormonal balance in women. See what clinical evidence shows and which women should avoid it.
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Ashwagandha for Men: Testosterone, Strength, and Fertility
Clinical trials show ashwagandha raises testosterone 10–22%, improves muscle strength after 8 weeks, and enhances sperm quality. Here's what the research actually found.
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Ashwagandha for Anxiety: What the Research Shows
Ashwagandha reduces anxiety through 2 pathways: HPA axis cortisol regulation and GABA receptor modulation. See what controlled trials show and who benefits most.
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Ashwagandha Dosage: How Much Should You Take?
Clinical trials use 300 to 600 mg of standardized ashwagandha extract daily. See doses by goal, KSM-66 timing, and the 8-week cycling rule.
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Ashwagandha Benefits: What the Evidence Actually Shows
Ashwagandha has proven benefits for stress, sleep, muscle strength, and cognitive function. See what clinical trials actually show — and what they don't.
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Ashwagandha Supplements: The Complete Guide
Learn what ashwagandha supplements actually do, how much to take, and which extract type to choose. Covers clinical trial doses, cortisol research, and safety.
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Quercetin Side Effects: What to Know Before You Take It
Quercetin is safe at 1000mg/day in 12-week trials. Learn the real side effects, drug interactions with warfarin and antibiotics, kidney safety facts, and who should avoid it.
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Quercetin and Bromelain: Why They're Combined
Quercetin alone absorbs poorly — only 20-25% reaches circulation. Bromelain boosts quercetin bioavailability by 200-300% and adds anti-inflammatory effects. Here is the evidence behind the combination.
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Quercetin for Inflammation: Does It Actually Work?
Quercetin reduces CRP by 3.1 mg/L average across 17 trials and blocks NF-kB, COX-1, and COX-2 pathways. Here is what the clinical evidence shows on inflammation and joint health.
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Quercetin for Allergies: What the Research Shows
Quercetin for allergies stabilizes mast cells before histamine is released — unlike antihistamines. Research shows up to 50% symptom reduction at 500-1000mg daily. Start 2-3 weeks early.
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Quercetin Dosage: How Much Should You Take?
Standard quercetin dosage is 500mg twice daily. This guide covers dosing by goal — allergies, inflammation, athletic recovery — plus timing, food vs supplements, and bromelain combinations.
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