Supplement
Saffron extract
One of the very few botanicals with antidepressant-level evidence in trials.
What to do
28mg daily of a standardized extract. Affron® is the most studied form — worth looking for by name, because saffron is widely adulterated.
With breakfast, in the same spot as everything else you take.
On a hard day: Take it late rather than not at all.
When you might notice
Four to six weeks. Judging this one early is the most common mistake with it.
Roughly what it costs
about $25 a month
What this is based on
Standardized saffron extract has shown antidepressant-level effects in clinical trials, which is unusual for a botanical.
Good evidence
Worth checking first
- Worth a word with your provider first if you are pregnant or trying to conceive.
What this is for
Also worth knowing about
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Omega-3 (EPA and DHA)
Works on the inflammation side of brain fog and sore joints.
Strength training
The single most evidence-backed thing on this list — for metabolism, bone, and mood at once.
Morning light
Free, takes ten minutes, and sets both your mood and that night’s sleep.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
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