Zinc supplementation for immunity

Zinc – Essential Supplement for Immunity

Discover the superpower of zinc and zinc supplements for enhanced well-being, better immunity, healthier skin & nails, improved hair growth and better moods!

This overlooked essential mineral works tirelessly to shield your body against infections by giving a powerful boost to your immune system, all without breaking the bank. Elevate your wellness-routine with a top-notch zinc supplement, a smart move to equip your body with the immune support it craves, especially in our modern-day stressful and often challenging times.

This essential mineral is critical to many bodily processes: From normal cell development to protein synthesis, zinc is the true champion, being a necessary key component in over 300 enzymes. Without it, our immune-system literally can not function: for example, many antibodies to fight viruses and bacteria could simply not be produced in our body without enough zinc. Meaning, we will get ill quicker or take longer to recover from illness.

We get our daily zinc intake usually through food. However high caffeine consumption, stress, and our often unhealthy modern day-diets and lifestyle can lead to a zinc deficiency. Zinc supplements can bridge this gap. Adding a quality zinc supplement to your daily routine is thus a smart way to give your body the immune support it needs and to improve your overall well-being, your mood and your skin.

A world without zinc would literally render our immune system powerless. So, gear up and let zinc be your ultimate defender!

This article aims to help you understand what this essential mineral does in the body and how important zinc really is. Plus, it guides you through the jungle of zinc supplementation, providing you with the information you need to make a well-informed decision when buying your next zinc supplement.

Zinc & Immunity

First of all, let’s look at zinc deficiency symptoms & where you can find zinc naturally in foods.

Research has demonstrated that zinc plays a critical role in our immune system functioning.

It helps to promote the growth of T and B cells (lymphocytes), macrophages and phagocytosis, while also aiding healthy skin and wound healing.

According to Anthony William, zinc also plays an essential role in our liver’s functioning and is a critical ally when it comes to autoimmune conditions, adrenal health, chronic fatigue and inflammation [1].

In short, the metabolism of the human body cannot function without zinc. Given that our body cannot produce zinc itself, we need to ensure that we supply enough zinc, either naturally through foods or by adding a zinc supplement to our daily routine. Unfortunately, due to our soils being increasingly deficient in minerals, the zinc levels in our foods are much lower than they used to be just 60 years ago [2].

Additionally, modern-day stressors, environmental toxins, and pathogens can deplete our body’s natural zinc reserves. The covid pandemic has also cast a new light on the subject, making it even more vital for the individual to keep the immune systems strong. Thus, making a good zinc supplement an important part of our daily routine.

When it comes to zinc supplementation, however, consumers are faced with an abundance of different products, making it difficult to know which supplements to choose and which brands are of good quality. But before we dive into supplementation, let’s look at possible signs of zinc-deficiency first.

Possible Symptoms of Zinc Deficiency

  • Depressive moods or depression
  • Lack of drive / demotivation
  • Problems concentrating
  • Increased susceptibility to infections
  • Impaired sense of taste and smell
  • Poor wound healing
  • Being prone to fungal skin infections
  • Skin diseases
  • Damaged oral mucosa
  • Loss of appetite
  • Hair loss
  • Dry Skin
  • Brittle Nails

I myself used to suffer from bad black-heads on my nose, very brittle nails and very dry skin on my face. Once I started supplementing with zinc, all these symptoms dramatically improved! If you feel you could be lacking in zinc, you should first try to improve your zinc intake by upping these foods in your weekly diet-regime.

rinc rich foods banner
zinc rich foods

Foods Rich in Zinc:

1. Eating foods high in zinc, such as shellfish, beef, dairy, whole grains, nuts, and legumes, can help to boost immunity and aid in recovery from illnesses. If you’re vegan or vegetarian ensure you know which vegetables and legumes contain enough zinc, and mix these into your daily diet regime.

2. Zinc-rich foods are also essential for healthy hair, skin, and nails, as well as normal growth and development.

  • Animal products: beef, liver
  • Seafoods: oysters, crab, shrimps, mussels
  • Vegetables: mushrooms, spinach, shiitake mushrooms, radishes, artichokes,
    swiss chard, broccoli
  • Herbs: nettle leaf, parsley
  • Legumes: beans, chickpeas, lentils, peas
  • Tofu
  • Eggs
  • Nuts: walnuts, cashew nuts, almons
  • Seeds: sprouted seeds, chia seeds, quinoa, ground linseed,
    hemp seeds, pumpkin seeds
  • Oats
  • Cocoa Powder
  • Bananas

zinc immunity supplement

Interesting Zinc Facts:

  • People that sweat a lot are subject to more zinc loss; for example athletes, those in hot climates, and menopausal women
  • Zinc absorption appears to be decreased in the elderly.
  • Zinc absorption can be increased with dietary protein intake.
  • Phytates in cereals and soy inhibit absorption of zinc (always soak your grains / cereal / seeds over night before using)
  • Casein in milk and calcium inhibit absorption by binding with zinc ions.
  • Iron inhibits absorption of zinc. Cadmium-toxic levels can inhibit zinc absorption
  • Zinc should be taken on an empty stomach whenever possible. Take your zinc tablet(s) at least 30 minutes before a meal.
  • If you take zinc directly with your meal, avoid foods with a high phytic acid content (e.g. cereals, legumes, nuts). Because this inhibits zinc absorption.
  • Coffee and beverages containing tanning agents such as black or green tea can impair the absorption of zinc.
  • If there is a zinc deficiency, it can be useful and necessary to take high-dosages of zinc (up to 25 mg per day or more).
  • If in doubt, ask an alternative practitioner how best to take your zinc supplement.

zinc supplements banner

Zinc Supplements:

Zinc supplements come in tablets, capsule, powder or liquid forms.

For all products you should look out for those being vegan and without the following list of unnecessary additives.


  • Maltodextrin
  • Alcohol
  • Dextrose
  • ‘Natural’ flavours
  • Magnesium stearate (being a very controversial additive in nutritional supplementation)
  • All chemical and non-chemical sweeteners such as aspartame, sucralose, acesulfame, and so forth.
  • GMO content
  • Soya
  • Gluten

When buying capsules, only buy products where the capsule shell is made from microcrystalline cellulose. This is a vegetable fiber that is not absorbed by the body and is excreted undigested. It is therefore a very safe and harmless substance.


Zinc Compounds

It is important to know that in supplements, zinc needs to be bound to a compound. These are also often called chelating agents. Chelating agents are chemical compounds that bond with metal ions (such as zinc) to create a stable, water-soluble product that can be easily absorbed by the body.

There’s two types of compounds: inorganic compounds and organic compounds.

These come in the form of organic acids (such as citric acid), complexing agents such (as amino acids), or salts (-sulfate, -oxide, -carbonate). These are divided into two groups: organic – and inorganic compounds.

inorganic zinc compounds
  • Zinc sulfate: Zinc bound to sulfate, the salt of sulfuric acid
  • Zinc carbonate: Zinc bound to carbonate, the salt of carbonic acid
  • Zinc oxide: compound of zinc and oxygen (used in skin creams administered for wound healing)
  • Zinc bisglycinate: Zinc bound to the amino acid glycine
  • Zinc citrate: Zinc bound to citrate, the salt of citric acid
  • Zinc gluconate: Zinc bound to gluconate, the salt of gluconic acid
  • Zinc aspartate: Zinc bound to aspartate, the salt of aspartic acid
  • Zinc orotate: Zinc bound to orotate, the salt of orotic acid
  • Zinc histidine: Zinc bound to the amino acid histidine
  • Zinc picolinate: Zinc bound to picolinate, the salt of picolinic acid
  • Zinc malate: zinc bound to malate, the salt of malic acid

When examining zinc supplements, you’ll likely find that one of the above compounds is included in the product. Some companies may even provide a blend of various zinc compounds in their products. They explain that each compound is absorbed and metabolized differently by the body, so combining different types can offer improved bioavailability and compatibility.

trace mineral for immunity


What is bioavailability?

Wikipedia states:

‘Bioavailability is a pharmacological measure of the proportion of an active ingredient that is available unchanged in the systemic circulation (especially in the blood circulation). It indicates how quickly and to what extent the substance (mostly medicinal product) is absorbed (resorbed) and is available at the site of action’[3]

Bioavailability of Zinc Supplements

The bioavailability of zinc compounds varies greatly. Generally, organic zinc compounds have a higher bioavailability than inorganic zinc compounds.

Research shows that absorption is maximized when zinc is bound to an amino acid [4]. Compounds are also not equally studied; zinc-sulfate and zinc-histidine, for example, are the most studied forms, with zinc-sulfate often being used as a reference guide when comparing to other zinc-compounds [5]. Organic acids, such as citrate, can increase the bioavailability of zinc. Ascorbic acid, on the other hand, does not improve the availability of zinc [4].

Another good indicator for zinc absorption is how well the body tolerates the different forms of zinc, showing in Gastrointestinal (GI) symptoms such as constipation and diarrhoea. As some studies suggest, the fewer side effects, the better the mineral is absorbed. The zinc chelate zinc bisglycinate seems to currently come up on top. Studies show that it is very well tolerated in terms of GI issues. [6].

Best Zinc Compounds

Drawing upon my research and personal experience, I have created this ranking of zinc compounds:

  • 1. Zinc bisglycinate: zinc bisglycinate has superior bioavailability than other zinc compounds, with one zinc molecule binding to two molecules of the amino acid glycine. Studies suggest it is almost 45% more absorbable than zinc gluconate and is well tolerated in the GI tract. [5,6]

  • 2. Zinc histidine: Studies show that the amino acid histidine increases the bioavailability of zinc, raising the concentration in blood serum threefold more than zinc sulfate. Zinc histidine is one of the best-researched forms of zinc and is considered highly tolerable. The World Health Organization (WHO) has highlighted histidine as a complex partner for zinc in child nutrition[7].

  • 3. Zinc picolinate: Picolinic acid is found in our bodies and can break down metals like chromium, zinc, manganese and copper. Zinc picolinate is a well-absorbed form of zinc, better than zinc citrate and zinc gluconate. All three were tested relative to one another, and zinc absorption was improved mostly by zinc picolinate [8,9].

  • 4. Zinc gluconate: Zinc bound to gluconic acid is more bioavailable than zinc sulfate, according to studies. Studies also suggest similar absorption rates for zinc gluconate and zinc citrate. [10, 11]

  • 5. Zinc sulfate: Zinc sulfate is widely studied and used as a reference point for other forms of zinc [12]. However, at higher doses, it can cause unpleasant side effects such as vomiting and nausea [13]. Quality varies significantly due to variation in production*. Though usually lower in bioavailability than gluconate, histidine and bisglycinate [12, 14], zinc sulfate is highly recommended by A. Williams. He recommends a high quality zinc sulfate hepta hydrate. For this reason zinc sulfate ranks higher in my list here than otherwise research would suggest.

  • 6. Zinc citrate: Zinc citrate is an organic form of zinc, thought to be absorbed as well as other forms such as sulfate, gluconate, and bisglycinate. However, studies have shown that it does not lead to a change in serum levels [9] when taken as a supplement, making it less bioavailable and digestible than zinc sulfate.

  • 7.Zinc orotate: Zinc orotate has been marketed as a zinc supplement for years; however, studies suggest its bioavailability is low compared to zinc sulfate [15].

  • 8. Zinc aspartate: Studies show zinc aspartate has no advantages over zinc histidine or sulfate [15]. Furthermore, enteric-coated tablets of zinc aspartate are poorly absorbed [17].

  • 9. Zinc oxide: Zinc oxide is utilized in wound healing and ointments, as well as an active ingredient for oral supplementation. However, it has a low bioavailability (61%) compared to zinc sulfate [14]. Further research has shown it to be an unsuitable compound for patients with disorders of gastric acid production [18].

    *Note: The quality of ALL zinc products on the market can vary depending on production and quality of brand. Therefore, always look out for high quality supplements that are free of fillers, binders and any other unnecessary ingredients such as natural flavours, alcohol, etc.

    **Note: There are plenty more zinc compounds on the market than in my list of compounds above. If you find a zinc compound in your product that is not in the list above, I suggest you always do your own research or write to the customer-care team of your preferred supplement brand for more information.

Zinc Side Effects:

Taking zinc supplements can cause side effects depending on the individual, as everyone responds differently to nutritional supplements. Generally, side effects are uncommon when daily intake guidelines are followed. However, some of the more common side effects include symptoms of the GI tract such as diarrhea and stomach cramps, as well as nausea or headaches. This can be due to taking too high a dosage, a low quality product, or individual sensitivities. Therefore, make sure to use a good quality product and start with a low dosage to ensure that you are not overly sensitive to the supplement. Once you have determined that you can tolerate the supplement, you can increase the dosage.

Dosage and Absorption:

The German Nutrition Society has recently revised its reference values for zinc intake, recommending that women consume between 7 mg and 10 mg and men between 11 mg and 16 mg daily. The previous values were 7 mg and 10 mg for women and men, respectively. However, I believe these values to be too low, as not all zinc supplements are efficiently absorbed depending on an individual’s diet quality, GI tract functioning, and other factors. For this reason, I would typically recommend an average dose of 15mg to 25mg of zinc per day or every two days, depending on the severity of zinc deficiency or related health issues.

My top Zinc Supplements:

Zink Komplex Ultra Plus C Sunday Natural

Zink Komplex Ultra Plus C by Sunday Natural. This zinc complex supplies 25 mg of zinc per capsule from 8 different forms of zinc, plus 100 mg of premium vitamin C. which combines vitamin C with plant-based fatty acids and citrus bioflavonoids. Supports the immune system as well as fertility, fat metabolism, vision, skin, hair, nails and protein synthesis

Zinc supplement natural elements

Zink Bisglycinat by Natural Elements. Great value for money, good absorbability, 25 mg pro tablet, no fillers, no binders, no nasties, I always feel good when taking this supplement.

Zink 25mg by Feel Natural. These good-quality zinc tablets are highly dosed with 25 mg zinc per daily dose. Made with well tolerated zinc bisglycinate (zinc chelate) in these zinc products, one bottle contains 365 tablets, which corresponds to a practical annual supply.

Liquid Zinc Sulfate Vimergy

Liquid Zinc Sulfate by Vimergy. High quality liquid zinc sulfate (as zinc sulfate heptahydrate) as recommended by Anthony William.

Life extension Europe Zinc Caps 50mg

Zinc Caps 50mg by Life Extension Europe. A powerhouse of 50 mg zinc per capsule, containing of zinc monomethionine and zinc citrate. I’ve used this product when I had acute deficiency or felt a cold or flu coming on. Great value for money.


[1] Vgl. https://www.medicalmedium.com/blog/zinc-essential-mineral-for-health , accessed on 26.02.2021

[2] Vgl. Wikipedia Zink -biologische Bedeutung accessed on 01.03.2021

[3] Vgl.  https://de.wikipedia.org/wiki/Bioverf%C3%BCgbarkeit accessed 02.02.2021

[4] Vgl. Hahn, A.; Schuchardt, J. P. “Physiologische und klinische Bedeutung von Zink” Schweizer Zeitschrift für Ernährungsmedizin, accessed on 01.03.2021

[5] Vgl. Mittmann, U. (2001): “Bioverfügbarkeit von Zinkpräparaten”, Deutsche Apotheker Zeitung, accessed on 01.03.2021

[6] DiSilvestro R, Hart S, Marshall T, et al. Enhanced aerobic exercise performance in women by a combination of three mineral chelates plus two conditionally essential nutrients. J Int Soc Sports Nutr 2017;14:42.

[7] Scholmerich J, Freudemann A, Kottgen E, Wietholtz H, Steiert B, Lohle E, et al. Bioavailability of zinc from zinc-histidine complexes. I. Comparison with zinc sulfate in healthy men. The American journal of clinical nutrition. 1987 Jun;45(6):1480-6. PubMed PMID: 3591728.

[8 ]Vgl. https://www.eistria.com/de/zinkpicolinat-als-immunverstaerker-und-kaempfer-gegen-chronische-krankheiten accessed on 02.09.2021

[9] Barrie SA, Wright JV, Pizzorno JE, Kutter E, Barron PC. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987; 21 (1 – 2): 223 – 228. 

[10]  Der Freie Arzt, Zinkpräparate und ihre Bioverfügbarkeit, Heinz-Theo Gremme, 43. Jahrgang, 3. Quartal 2002, S. 3.

[11] Neve J, Hanocq M, Peretz A, Abi Khalil F, Pelen F. Etude de quelques facteurs influencant la biodisponibilité du zinc dans les formes pharmaceutiques ą usage oral. J Pharm Belg 1993; 48 (1): 5 – 11

[12]  Vgl. Hahn, A.; Schuchardt, J. P. “Physiologische und klinische Bedeutung von Zink” Schweizer Zeitschrift für Ernährungsmedizin, abgerufen am 01.03.2021

[13] Samman S, Roberts DC. The effect of zinc supplements on plasma zinc and copper levels and the reported symptoms in healthy volunteers. Med J Aust 1987; 146 (5): 246 – 249.

[14] Wedekind KJ, Hortin AE, Baker DH. Methodology for assessing zinc bioavailability: efficacy estimates for zinc-methionine, zinc sulfate, and zinc oxide. 

[15] Schölmerich J, Freudemann A, Köttgen E, Wietholtz H, Steiert B, Löhle E et al. Bioavailability of zinc from zinc-histidine complexes. I. Comparison with zinc sulfate in healthy men. Am J Clin Nutr 1987; 45 (6): 1480 – 1486.

[16] Andermann G, Dietz M. The bioavailability and pharmacokinetics of three zinc salts: zinc pantothenate, zinc sulfate and zinc orotate. Eur J Drug Metab Pharmacokinet 1982; 7

[17] Duisterwinkel FJ, Wolthers BG, Koopman BJ, Muskiet FAJ, Van der Slik W. Bioavailability of orally administered zinc, using Taurizine. Pharm Weekbl [Sci Ed] 1986; 8: 85 – 88. 

[18] Henderson LM, Brewer GJ, Dressman JB, Swidan SZ, DuRoss DJ, Adair CH et al. Effect of intragastric pH on the absorption of oral zinc acetate and zinc oxide in young healthy volunteers. J Parenter Enteral Nutr 1995; 19 (5): 393 – 397.

[19] [Guillard O, Saux MC, Hazane C, Dumas C, Courtois P. Pharmacocinétique comparee du sulfate et du pantothénate de zinc. Ann Pharm franć 1978; 36 (11 – 12): 669-676.

[20] Wedekind KJ, Hortin AE, Baker DH. Methodology for assessing zinc bioavailability: efficacy estimates for zinc-methionine, zinc sulfate, and zinc oxide. J Anim Sci 1992; 70 (1): 178 – 187.

[21] Lönnerdal B. Dietary factors influencing zinc absorption. J Nutr 2000; 130 (Suppl.): 1378S – 1383S.

[22] Vgl.  https://www.medicalmedium.com/blog/zinc-essential-mineral-for-health accessed on 10.10.2021

[23] Vgl. https://www.pfefferminzia.de/serie-zu-essenziellen-aminosaeuren-teil-iii-das-schutzschild-methionin/ accessed on 12.09.2021

[24] Vgl. https://pubmed.ncbi.nlm.nih.gov/17012778/ aufgerufen accessed on 12.09.2021

[25] Gandia P, Bour D, Maurette J-M, et al. A bioavailability study comparing two oral formulations of zinc (Zn bis-glycinate vs. Zn gluconate) after a single administration to twelve healthy female volunteers. Int J Vitamin Nutr Res 2007;77(4):243-248.

Löwenmähne nootropika

Legales Gehirndoping mit dem Löwenmähne Vitalpilz

Neues aus dem Land der Nootropica – hält der Löwenmähne Vitalpilz was er verspricht?

Der Löwenmähne Vitalpilz ist der neuste Hype unter den sogenannten Nootropika: legale Substanzen, die sich positiv auf unser Gehirn auswirken. Die asiatische Löwenmähne, ein Pilz der auch als ‚Hericium Erinaceus‘ bekannt ist, soll unsere Gehirnleistung und Konzentration steigern und uns vor Depressionen schützen.

Und das ganz ohne Nebenwirkungen.

Doch wie wirkt die Löwenmähne, die nun auch in Europa immer populärer wird, wirklich?

Und kann man diese Effekte tatsächlich als legales Gehirndoping beschreiben?

Kleiner Pilz – große Wirkung

Stell dir vor Du könntest eine Pille einwerfen, deren Beipackzettel folgendes verspricht:

  • verbesserte kognitive Funktion
  • Leistungssteigerung
  • Minderung von depressiven Störungen
  • Konzentrationssteigerung
  • erhöhte Ausdauer
  • Demenz vorbeugend
  • Reparatur von beschädigten Nervenzellen
  • und zudem eine stimmungsaufhellende Wirkung

Anstelle von lästigen Nebenwirkungen ist nur ein positiver Nebeneffekt vermerkt, nämlich die zusätzliche Stärkung und Schutz von Darm, Leber und Bauchspeicheldrüse. Gibt es so etwas? Anscheinend schon.

Der Löwenmähne Vitalpilz erobert Europa

‘Lions Mane’, auch bekannt als Igelstachelbart, Affenkopfpilz, Yamabushitake, Pom-Pom-blanc oder Bartpilz, ist der neueste Hype unter den Nootropika. Substanzen, von denen behauptet wird, dass sie eine positive Wirkung auf das zentrale Nervensystem haben. Dieser beliebte Speisepilz ist für seinen flauschigen, großen Kopf bekannt. Er wächst aus Baumstämmen heraus und erinnert an eine weiße Löwenmähne oder einen zotteligen Affenkopf. Ursprünglich aus Asien, hat die Löwenmähne mittlerweile auch Europas Gewächshäuser erobert.

Und ähnlich wie bei den bekannteren chinesischen Heilpilze Reishi, Maitake und Shiitake, werden auch der Löwenmähne heilende Wirkungen zugeschrieben.

Besonders aktiv soll der Löwenmähne Pilz auf das kognitive Nervensystem wirken. Am besten wird er hierfür getrocknet, extrahiert und hochdosiert in Kapselform verpackt. Denn erst durch eine konzentrierte Dosierung entfaltet sich die angepriesene kognitive Wirkung.

Löwenmähne Vitalpilz im Test
Löwenmähne Vitalpilz im Test

Selbst-Test mit Nootropika

Nootropika sind ein stetig wachsender Trend auf dem Nahrungsergänzungsmittel Markt. Tabletten oder Extrakte werden auch als ‚smart drugs‘ (intelligente Drogen) bezeichnet. Diesen ‚smart Drugs‘ wird meistens eine positive Wirkung auf das Nervensystem zugeschrieben.

Die sogenannten Nootropika beschreiben somit eine Klasse von Pflanzen, die Neuro-Enhancer enthalten. Ein sogenanntes pflanzliches Gehirn-Doping, ganz ohne chemische Medikamente.

Der Löwenmähne Pilz, in Tabletten-Form und hochdosiert, zählt somit auch zu der Kategorie der Nootropica.

In den letzten acht Wochen habe ich den Löwenmähne-Pilz in einem Selbst-Test angewendet:

Mein wichtigstes Merkmal waren meine erhöhte Konzentration und eine spürbare Leistungssteigerung während meiner täglichen Aufgaben. Außerdem fühlte ich mich insgesamt gesünder, möglicherweise durch die leberreinigende Wirkung des Pilzes. Insgesamt kann ich nur Positives über meine Erfahrung berichten und würde sogar sagen, dass Ich leichte Stimmungsaufhellende Wirkungen an mir wahrgenommen habe.

Aber: dies ist natürlich nur meine eigene, ganz persönliche Erfahrung, und es kann durchaus auch ein Placebo-Effekt mit hineingespielt haben.

Auch Anke S. (Name geändert) hat die Tabletten für uns getestet. Anke leidet seit mehreren Jahren an Depressionen und wollte den Pilz vor allem auf seine Stimmungsaufhellende Wirkung testen. Anke machte eine 4 Wochen Kur mit Löwenmähne-Tabletten.

Nach der Kur berichtet Anke S. von einer äußerst positiven Wirkung auf ihren Gemütszustand, einer Reduktion ihrer sozialen Ängste und einer verbesserten Merkfähigkeit. Zusätzlich hat sich auch ihr Schlafrhythmus verbessert. Auffällig sei für sie gewesen, dass nach Beendigung der vierwöchigen Kur ihre sozialen Ängste wieder stärker in den Vordergrund traten. Sie betont zudem, dass sie keinerlei Nebenwirkungen feststellen konnte und die Veränderungen generell äußerst positiv waren.  

Zusammenfassend kann ich nur raten: Lest die Studien (nächster Absatz) und probiert den trendy Vitalpilz im Selbst-Test aus!

Löwenmähne Studien
Löwenmähne Studien

Studien & Untersuchungen zum Löwenmähne Vitalpilz:

Welche Stoffe enthält dieser trendy Wunderpilz, den die traditionelle Chinesische Medizin (TCM) bereits seit tausenden von Jahren kennt? Und wie wirken sich diese genau aus?

Ich habe zahlreiche Studien durchforstet und folgendes herausgefunden:  

Der Affenkopf Vitalpilz hat es in sich: Seine spezifischen Nährstoffe Beta-Glucane und Triterpene wirken sich positiv auf unser Immunsystem aus und werden sogar in der Krebsforschung eingesetzt. Aber damit nicht genug: Durch die Moleküle Hericerine und Erinacine ist er im Gegensatz zu anderen Pilzen in der Lage, die Gehirnleistung noch intensiver zu optimieren.

Die Forscherin Daniela Ratto von der Pavia Universität in Italien untersucht die Löwenmähne seit vielen Jahren und erfreut sich toller Ergebnisse. Es wird berichtet, dass schon eine kleine tägliche Menge von nur drei Gramm die kognitive Leistungsfähigkeit der Menschen messbar steigern kann [1].

Weiter erzählt eine Studie aus dem Jahre 2019 von Y. Saitsu, dass Probanden auch in Intelligenztests besser abschnitten, wenn Sie vorher den Löwenmähne Pilz eingenommen hatten [2].

Der japanische Forscher M. Nagano und sein Team studieren die Wirkung der Löwenmähne auf die menschliche Psyche und die Wirkung von Nootropika auf unsere Emotionen.  So konnte das Team im Jahre 2010 feststellen, dass durch die Einnahme von konzentriertem Löwenmähne Extrakt Ängste verringert und Depressionen abgemildert wurden [3].

Sogar Symptome von Parkinson und Alzheimer soll der zottelige Löwenpilz nachhaltig positiv beeinflussen [4].

Allgemein gibt es zur Löwenmähne unzählige Studien. Die Wissenschaft setzt sich immer intensiver mit diesem Wunderpilz auseinander und erforscht ihn so unermüdlich, dass es fast wöchentlich neue und interessante Untersuchungen zum Thema gibt.  

Die Top Forschungsfelder und Anwendungsgebiete für Löwenmähne sind derzeit:

  • chronisch entzündliche Darmerkrankungen
  • Immunstärkung
  • Konzentrationsschwäche
  • Alzheimer
  • Parkinson
  • Multiple Sklerose
  • Depressionen
  • Neuropathie

Es ist daher nicht verwunderlich, dass der Hericium Erinaceus als ‚natürliches-Gehirn-Doping‘ oder gar als ‚Legale Droge‘ vermarktet wird.

Es ist auf jeden Fall immer ratsam, vor der Einnahme neuer Pflanzenstoffe Rücksprache mit einem Arzt oder Heilpraktiker zu halten, empfiehlt Pilzexperte und Nootropika-Spezialist Patrick Mallery. Denn auch wenn eine Pflanze gründlich erforscht ist, können bei manchen Menschen Nebenwirkungen, wie zum Beispiel Magenverstimmungen, auftreten.

Im Allgemeinen verzeichnen legale Nootropika aber fast keine Nebenwirkungen und zeichnen sich eher durch Ihre positiven Eigenschaften auf Körper und Geist aus, so Mallery.

Nervensystem Lionsmane

Vorteile für unser Nervensystem:

Bei korrekter Einnahme bietet der Vitalpilz großartige Vorteile für unser Nervensystem.

Mallery erklärt, dass durch die Triterpene sowie Polyphenole ein bestimmtes Hormon gebildet wird. Dieses regt die Nervenzellen für mehr Wachstum an: der brain-derived neurotropic Faktor oder auch kurz BDNF.

Zudem wirken die Stoffe der Löwenmähne stark antioxidativ auf das Gehirn. Genauer gesagt auf die Astrogliazellen, das Zellgewebe im Nervensystem des Gehirns. Diese steigern durch die extra Stimulation die Konzentrationsfähigkeit und senken merklich unseren empfundenen Stress.

Mallery erläutert, dass die Triterpene zudem eine Stärkung der Darmwände und eine dadurch bessere Bildung von antibakteriellen Proteinen mit sich ziehen.

Diese wirken wiederum beruhigend und können daher merklich Krankheitsbilder, wie zum Beispiel Leaky Gut-, Reizdarm Syndrom und Gastritis abmildern oder sogar heilen.


Schutz von Niere, Leber und Pankreas

Mallery beschreibt weiter, dass bei Toxizitätstests der Löwenmähne Pilz auch vor Organschäden bewahrt.

Dieser positive Effekt wird in Studien besonders bei Nieren, Leber und der Bauchspeicheldrüse beobachtet. Auch im Falle einer alkoholischen Lebervergiftung kann die Löwenmähne die Leber regenerieren, so Mallery.

Fazit: Ein Nootropika Trend der verspricht zu bleiben

Der Löwenmähne Pilz scheint also zu halten, was er verspricht.
Ganz ohne Nebenwirkungen und ganz legal.

Wer also zum Gehirn-Doping greifen möchte, sollte sich nach hochwertigen und transparenten Anbietern umschauen:

Hochwertig bedeutet, dass im Produkt 100 % Fruchtkörper enthalten sind, und auf Zusatz-, Füllstoffe oder Süßungsmittel verzichtet wird. Wem es zudem möglich ist, der sollte auf eine Bio-Zertifizierung achten. Denn die wundersamen Heilpilze saugen nicht nur Nährstoffe, sondern auch Giftstoffe und Pestizide mit aus dem Boden. Und wie uns Herr Mallery noch einmal freundlich erinnert: halten Sie auf jeden Fall Rücksprache mit ihrem behandelnden Arzt.

Meine Empfehlung

Löwenmähne Vitalpilz von Sunday Natural

Löwenmähne Extrakt Kapseln Sunday Natural

Bio Hericium Erinaceus Extrakt Kapseln von Sunday Natural. Bio-Hericium-Erinaceus-Extrakt mit 30% Pilz-Polysacchariden. Pro Kapsel 500mg Extrakt mit 30% Pilz-Polysacchariden (besonders Beta-1,3- und Beta-1,6-D-Glucane). 90 Kapseln


  1. Ratto, D., F. Corana, B. Mannucci, E. C. Priori, F. Cobelli, E. Roda, B. Ferrari, A. Occhinegro, C. Di Iorio, F. De Luca, V. Cesaroni, C. Girometta, M. G. Bottone, E. Savino, H. Kawagishi, and P. Rossi. Hericium Erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice During Aging. Nutrients 11, no. 4 (Mar 27, 2019). https://dx.doi.org/10.3390/nu11040715.
  2. Saitsu, Y., A. Nishide, K. Kikushima, K. Shimizu, and K. Ohnuki. Improvement of Cognitive Functions by Oral Intake of Hericium Erinaceus. Biomed Res 40, no. 4 (2019): 125-31.
  3. Nagano M, Shimizu K, Kondo R, et al. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010;31(4):231‐237. doi:10.2220/biomedres.31.231 (https://pubmed.ncbi.nlm.nih.gov/20834180/)
  4. Bing-Ji Ma, Jin-Wen Shen, Hai-You Yu, Yuan Ruan, Ting-Ting Wu & Xu Zhao. Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Pages 92 – 98. (Apr 29, 2010). World wide web: https://www.tandfonline.com/doi/full/10.1080/21501201003735556, visited on 21.02.2022

Weitere Referenzen:

  1. Diling C, Xin Y, Chaoqun Z, Jian Y, Xiaocui T, Jun C, Ou S, Yizhen X. Extracts from Hericium erinaceus relieve inflammatory bowel disease by regulating immunity and gut microbiota. Oncotarget. 2017 Sep 6;8(49):85838-85857. doi: 10.18632/oncotarget.20689. PMID: 29156761; PMCID: PMC5689651.
  2. Rebel C, Nootropika: Natürliche Neuro-Enhancer statt Pillen. World wide web: https://www.berlinorganics.de/ernaehrungswissen/gehirnleistung/natuerliche-nootropika/ (2020), visited on 19.02.2022
  3. Auerswald, M, Löwenmähne (Hericium erinaceus). Der Pilz für die Verdauung und gute Nerven (2021). World wide web: https://schnelleinfachgesund.de/hericium/ visited on 19.02.2022
  4. Friedman M. Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. J Agric Food Chem. 2015;63(32):7108‐7123. doi:10.1021/acs.jafc.5b02914 (https://pubmed.ncbi.nlm.nih.gov/26244378/)
  5. Lai PL, Naidu M, Sabaratnam V, et al. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. Int J Med Mushrooms. 2013;15(6):539‐554. doi:10.1615/intjmedmushr.v15.i6.30 (https://pubmed.ncbi.nlm.nih.gov/24266378/)
  6. Wong, K. H., M. Naidu, P. David, M. A. Abdulla, N. Abdullah, U. R. Kuppusamy, and V. Sabaratnam. Peripheral Nerve Regeneration Following Crush Injury to Rat Peroneal Nerve by Aqueous Extract of Medicinal Mushroom Hericium Erinaceus (Bull.: Fr) Pers. (Aphyllophoromycetideae). Evid Based Complement Alternat Med 2011 (2011): 580752. https://dx.doi.org/10.1093/ecam/neq062.
  7. Aloe L, Rocco ML, Balzamino BO, Micera A. Nerve Growth Factor: A Focus on Neuroscience and Therapy. Curr Neuropharmacol. 2015;13(3):294-303. doi: 10.2174/1570159×13666150403231920. PMID: 26411962; PMCID: PMC4812798. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812798/)
  8. Komiya, Y., T. Nakamura, M. Ishii, K. Shimizu, E. Hiraki, F. Kawabata, M. Nakamura, R. Tatsumi, Y. Ikeuchi, and W. Mizunoya. Increase in Muscle Endurance in Mice by Dietary Yamabushitake Mushroom (Hericium Erinaceus) Possibly Via Activation of Ppardelta. Anim Sci J 90, no. 6 (Jun 2019): 781-89.
  9. Liu, J., C. Du, Y. Wang, and Z. Yu. Anti-Fatigue Activities of Polysaccharides Extracted from Hericium Erinaceus. Exp Ther Med 9, no. 2 (Feb 2015): 483-87. https://dx.doi.org/10.3892/etm.2014.2139.
  10. Wu, Y., H. Jiang, E. Zhu, J. Li, Q. Wang, W. Zhou, T. Qin, X. Wu, B. Wu, and Y. Huang. Hericium Erinaceus Polysaccharide Facilitates Restoration of Injured Intestinal Mucosal Immunity in Muscovy Duck Reovirus-Infected Muscovy Ducklings. Int J Biol Macromol 107, no. Pt A (Feb 2018): 1151-61. https://dx.doi.org/10.1016/j.ijbiomac.2017.09.092
  11. Tomen, D., Lion’s Mane, 2022; world wide web: https://nootropicsexpert.com/lions-mane; visited on 20.02.2022

gluten free and vegan spimach and zucchini quiche

Vegan Spinach Quiche (Glutenfree)

This vegan & glutenfree spinach quiche will have you asking for more! Succulent, creamy and also yet crunchy, you wouldn’t know that neither eggs nor cream were needed to make it.

Vegan Quiche?

A tasty vegan quiche! Is that really possible? Yes it is! Enjoy the magic of chickpea flour, vegetable stock, oat milk, tahini and turmeric to create a magic ‘Vegan Royale’ that will have you begging for more. Freshly cooked spinach and zucchini (courgette), steamed with shallots, garlic and fine spices will do the rest. And to top of it all off: it’s really easy to make! What’s not to like!

Can you make quiche with glutenfree flour?

The question is: can you make a good short-crust pastry with gluten-free flour? The answer is: yes you can! I use Bob’s Red Mill Gluten Free 1:1 Baking Flour. Try and buy a good quality gluten-free flour mix, rather than a single blend, as these work best. Blends made out of rice-, potato- and tapioca usually work well. But feel free to experiment with a gluten-free flour mix that works best for you. I always create the best recipes when I let my gut lead the way and try out new things (and deviate away from strictly following a recipe).


Feeling Vata: This quiche has exactly the right mix of ingredients balancing sensitive Vata types. I myself experience bloating and gas from eating chickpeas, however this has never been the case with chickpea flour or blended chickpeas in dips such as hummus. The finished quiche has nice warm and soft qualities, great for balancing Vata.

Feeling Pitta:  I believe that all leafy greens are good for Pitta, including spinach. However, opinions can deviate. Cooking the spinach breaks down oxalic acid which can be drying and heating to the digestive tract. If you worry about your Pitta you can buy baby leaf spinach which is milder and has less of these properties.

Feeling Kapha:  Starchy flours such as rice and potatoe are usually a bit heavy for Kapha. Luckily the short-crust base of this recipe is really thinly layed out, however mixed in with the olive oil this can be a bit heavy for Kapha types. For a more balanced version simply leave out the crust completly. Make an extra half of the ‘vegan-royale’ and simply fill out the whole quiche-form with vegan royale & the vegetable mix. Leaving out the short crust pastry completly. Voila! A Kapha friendly quiche-dish with hardly any fats.

Healing Recipe

Vegan Spinach Quiche – Glutenfree

gluten free and vegan spimach and zucchini quiche

Vegan Spinach Quiche (Glutenfree)

A fresh and light vegan version of a vegetable quiche. Creamy spinach and zucchini make for y a yummy and delightful glutenfree quiche, you will never want to go back to eggs and wheat.
Prep Time 20 minutes
Cook Time 40 minutes
Course Main Course



  • 2 1/2 cups glutenfree flour mix (I use Bob's Red Mill glutenfree 1:1 baking flour)
  • 1/3 cup oat milk or water (I use Oatly's organic oat milk)
  • 1/2 cup olive oil
  • 1/2 tsp salt


  • 300 g fresh spinach
  • 1 medium-large zucchini (courgette) chopped in small quarters
  • 3 shallots finely chopped
  • 3 garlic cloves
  • 2 medium-sized white onions finely chopped
  • 1 tbsp dried rosemary
  • 1 teaspoons dried thyme
  • 2 tsbp olive oil
  • 1/4 teaspoons nutmeg


  • 2 cups chickpea flour
  • 130 ml water
  • 2 teaspoons vegetable stock (buy a good brand that doesn't add any sugars or hidden flavourings such as dextrose or maltodextrin)
  • 2 tbsp oats
  • 1 teaspoons arrowroot powder
  • 2 tbsp olive oil
  • 1 teaspoons salt
  • 1 tbsp tahin
  • 1 teaspoons turmeric (dried)


  • 2 medium tomatoes sliced
  • 1 bunch parsley


Shortcrust Pastry Preparation
  • Add the glutenfree flour and the salt to a medium sized bowl. Add the oat milk and mix the dough with your fingers.
  • Add the olive oil to the flour and quickly work everything into a smooth dough.
  • If the dough is still too crumbly, add a few tablespoons of water, one at a time, to reach desired consistency.
  • Wrap the dough in cling film, let it rest briefly and then let it rest in the fridge for another hour.
Filling Preparation
  • Roughly chop the spinach.
  • Heat the olive oil in a pan, add the shallotts, the onions and the garlic.
  • Add the rosemary and thyme.
  • Stir in the spinach and zucchini and season with salt, pepper and nutmeg.
  • Fry all on medium heat in the pan, until the zucchini is starting to cook through.
'Vegan Royale' Preparation
  • For the vegan royale add the chickpea flour and all other vegan royale ingredients to a mixer and blend until smooth.
Putting it all together
  • Take the dough out of the fridge and roll it out to a thickness of about 5 mm on a a floured work surface.
  • Brush a quiche or casserole dish with olive oil.
  • Carefully place the dough into the quiche or casserole dish, pressing down gently with your fingers to evenly distribute the dough.
  • Add the spinach filling onto the dough and distribute evenly.
  • Take the 'vegan royale' and add it on top of the spinach filling, patting down with a spoon to evenly distribute. You want the spinach together with the 'vegan royale' to fill out the complete quiche dish, getting the dough evenly into all the edges.
  • Now decorate the top of your unbaked quiche with the sliced ​​tomatoes.
  • Bake the quiche in a preheated oven at 180 C for 35 – 40 minutes.
  • To serve, portion the quiche and place on plates. Sprinkle with freshly chopped parsley. A nice coleslaw or lamb's lettuce salad with walnuts goes well with this.
Keyword glutenfree, quiche, spinach, Vegan, zucchini

Bieler's Broth: Liver Cleansing soup in a white mug

Bieler’s Broth: Liver Cleansing & Kidney Calming

What is Bieler’s Broth?

Today I like to share an incredibly healing and very easily digestable soup recipe with you called ‘Bieler’s Broth’. This very nourishing and healing ‘Bieler’s broth’ is superb for cleansing the liver whilst also being very soothing for the kidneys.

First of all it’s name comes from a doctor named Bieler who inveted the soup in order to restore an acid-alkaline and sodium-potassium balance to organs and glands. Especially the sodium-loving adrenal glands which often suffer severly under stress.

The soup is vegan and all vegetable-based. It is not a culinary soup, so it can be a little bland for people who are used to flavourful spicings of their soups. However, it’s tasty enough that you can eat it a few days in a row and thus is super suitable for cleanses and detox diets.

The broth is also very supportive for liver function — remember that the liver is our detoxifying organ.

Bieler’s broth contains zucchini and string beans, which are rich sources of organic potassium and sodium. The liver uses those elements to clean and revitalize the body. Occasionally, when you’re sick, the best thing to do is not eat and let the body heal. Digestion takes a lot of energy.  Instead, drink Dr. Bieler’s healing broth recipe for energy, weight loss, and cleansing.

Background: Dr. Bieler would take a detailed study of his patients’ endocrine glands. This includes the adrenal glands, pituitary gland and the thyroid gland. Dr. Bieler would then prescribe a limited diet, or even a fast on Bieler’s broth. The vegetables were cooked and easy to digest, full of vitamins and restore such elements as potassium and sodium to our glands. Dr. Bieler was particularly interested in restoring the liver.

What else ?

Dr. Bieler believed that most folks eat excessive amounts of proteins. He said that milk and eggs lose their nutritional value after being pasteurized/cooked, and that meat cooked to temperature above rare becomes hard to digest. According to him, salt is a stimulant providing only a temporary sensation of well-being, and over consumption is detrimental to health. The best way to obtain necessary sodium is from plants (vegetables), not addition of salt. He gave a number of examples of disease-free cultures that do not have access to salt.


Feeling Vata: This soup might be a little light for you, sensitive Vata, as there’s no oils or added fats in this detox recipe. However if you’re on a cleanse and if not eaten for longer periods than 3 days, this soup can work well for you on a detox or cleanse if the overall detox programm is well thought out and stabilising to your system.

Feeling Pitta:  This soup works really well for you, go for it!

Feeling Kapha:  Perfect soup for a kapha cleanse, go for it!

Healing Recipe

Bieler’s Broth: Liver Cleansing & Kidney Calming Soup

Bieler's Broth: Liver Cleansing green soup in a glass jar

Bieler’s Broth: Liver Cleansing & Kidney Calming Soup

The soup is vegan and all vegetable-based. It is not a culinary soup, so it can be a little bland for people who are used to flavourful spicing of their soups. However, it’s tasty enough that you can eat it a few days in a row and thus super suitable for cleanses and detox diets.
Prep Time 10 minutes
Cook Time 35 minutes
Course Soup
Cuisine Cleansing
Servings 4 person


  • 4 medium zuchinis
  • 450 g string beans
  • 2 stalks cellery chopped
  • 1 bunch parsley chopped
  • 4 cups water


  • Place all ingredients in a large pot and bring to the boil. Skim any foam off the surface.
  • Lower the heat and simmer, covered.
  • Cook the vegetables until the are tender, about 15 minutes.
  • Take off the heat and then puree the soup in the pot with a hand-held blender.
  • Serve warm, sprinkled with a little bit of fresh parsley on top if you like.
  • Enjoy!


You can experiment by adding fresh kale(or other fresh, leafy greens of your choice) to your soup. For this, chop some kale and add it into the soup towards the end of your cooking time.
Keyword adrenal healing, adrenals, ayurveda, bielers, broth, detox, dosha, Liver healing, Liver-Cleansing, simple, Soup, Vegan

fresh vegetable lentil soup with plenty of lentils and greens in a white ceramic bowl

Granny’s Hearty Lentil Soup (Vegan Style)

Why Lentil Soup?

This very hearty lentil soup is straight out of my granny’s recipe book. It’s vegan, it’s tasty, it’s healthy!

From an ayurvedic perspective, legumes are essential for a healthy lifestyle and diet. Rich in protein, complex carbs and nutrients, they are a staple in any ayurvedic diet. Lentils can be included in many different recipes such as soups, salads, and even home-made veggie burgers. They also provide you with healthy energy, fiber and can reduce cholesterol. This very hearty and warming lentil soup is straight out of my grandma’s recipe book. Yes, back in the day my granny would be adding meat and butter to this recipe. So I’ve amended it to give you the updated, modern day vegan version. There’s dosha tipps & amendments suitable for your body type as always included in the sections below. Amend this dish suiting your type and I am certain it’ll soon become one of your favourite kitchen staples! Enjoy!

What about digestion ?

You have probably experienced that lentils & beans can cause the odd bout of gas (or bloating). This is why lentils (or beans) are also called the ‘musical fruit’. This is due to the naturally occuring saponins which lentils have to protect themselves against insects. Saponins form the sudsy foam on the surface of a cooking pot of beans. They prevent protein digestion resulting in stagnation and gas of the bowels. Brown lentils are slightly more difficult to digest for some (rather than red lentils or yellow lentils which are slightly easier to digest). Brown lentils are best for Pitta and Kapha. However, due to their drying quality, they may aggravate an already dry Vata dosha.

Cooking Tips to Improve Digestion

Cooking lentils with oil and digestive herbs will help improve their digestibility. Soak the lentils at least for 6 hours or overnight (as a rule of thumb you should do this with all types of lentils). Yellow mung dal and red lentils require the least amount of soaking (with only a minimum of 1 hour before cooking). Don’t add salt until after lentils are completely cooked. By adding salt at the beginning of the cooking process it will make the outside hard, increasing the cooking time. Also ensure that the lentils are completely cooked. If they are not cooked fully they may stress the digestive system. Always eat pulses with plenty of culinary herbs and spices to help digest them, for example asafoetida, ajwain and fennel. Others such as cumin, coriander and fresh ginger can also also help.


Feeling Vata: Brown lentils can be a little tricky for you to digest, cause bloating and gas and canmake a very dry Vata even drier. If you know that this is you, then you can replace the brown lentils in this recipe with red lentils. I, for example, am a Vata/Pitta type and and can tolerate brown lentils in moderation. Always ensure you soak your lentils at least for 6 hours.

Feeling Pitta:  This soup works really well for you, go for it!

Feeling Kapha:  This is a good meail for you. You can try adding more black pepper, some caynenne, or other warming spice such cumin, ginger, and turmeric. Adding these spices to your cooking can invigorate a sluggish kapha digestion.

Healing Recipe

Granny’s Hearty Lentil Soup

fresh vegetable lentil soup with plenty of lentils and greens in a white ceramic bowl

Granny’s Hearty Lentil Soup (Vegan Style)

This very hearty lentil soup is straight out of my granny's recipe book. It's vegan, it's tasty, it's healthy! Yes, back in the day my granny would be adding meat and butter to this recipe. So I've amended it to give you the updated, modern day vegan version. There's dosha tipps & amendments suitable for your body type as always included in the sections below. Amend this dish suiting your type and I am certain it'll soon become one of your favourite kitchen staples! Enjoy!
Prep Time 10 minutes
Cook Time 35 minutes
Course Main Course, Soup
Servings 4


  • 8 medium potatoes diced
  • 1.5 Litres stock ensure you use stock or stock cubes that are pure and with good quality organic herbs only. Avoid stock that has maltodextrin, sugars or extra fats added (no fats needed in a good stock powder). Also avoid all types of flavourings (natural and un-natural) as these are usually just cover-ups for different types of MSG.
  • 250 gramm brown lentils
  • 1 leek chopped
  • 1 bunch parsley chopped
  • 8 medium carrots chopped


  • Add the potatoes and the chopped carrots to large cooking pot and cover in the stock and start cooking on medium heat.
  • Put the lentils in a seperate pot, cover with water (rule: 3 cups of water to 1 cup of lentils), and bring to the boil.
  • Once the lentils have boiled, reduce to medium heat and simmer for around 30 minutes until the lentils are cooked.
  • Once the carrots and potatoes are cooked, add the leeks and keep simmering on low to medium heat.
  • Once lentils are cooked, drain them off the cooking water and add them to the potato, leek and carrots mix.
  • Add the chopped parsley to the pot and simmer everything for another 5 minutes.
  • Season with salt & pepper and serve in warm bowls.
  • Enjoy!
Keyword ayurveda, dosha, grannys, healthy, hearty, lentils, Soup, stew, winterwarmer

ginger and apple puree in glass jars displayed with apples

Apple & Ginger Puree – Adrenal Healing Snack

Lovely Apple Puree with a Sweet Kick

Do you like apple puree but thought it could do with a bit of a re-vamp? Then here it is! This apple puree comes with a special warming ginger kick plus deliciously added sweetness from some succulent dried medjool dates. A super healthy go-to-snack when you need that little pick me up but don’t want to grab that naughty chocolate bar. Apple puree is also a great winter-warming snack for your kids or delicious as an after dinner or lunch dessert that won’t leave you feeling guilty.

Adrenal Healing ?

This Apple Puree is not only delicious it’s also good for your Adrenals & Your happy Hormones

The combination of ingredients in this puree delivers the right balance of glucose (apple), sodium (celery) and potassium (date) that your body needs in order to prevent blood sugar dips that force your adrenals to fill in and release adrenaline. Eating the right kind of snacks every few hours helps to restore your adrenals and brings your stress hormones back into balance. Click here for more info on adrenal snacks and adrenal health.

Dates are not only packed with potassium. Dates also contain phyto-hormones that resemble oxytocin, the ‘tend and befriend hormone’. Chewing dates slowly can thus calm you down and cheer you up in stressful situations. Date sugars also contain more complex carbohydrates than other fruits. These complex carbohydrates take longer to digest. Because of this they release their energy more slowly into your body and curb your appetite longer than simple sugars.


Feeling Vata: This is a very good snack for you, feel free to eat it a few times during the day. Especially if you are very Vata or if you’re adrenals are exhausted (adrenal fatigue, etc.). If you feel very Vata you can omit the celery and replace with half a sweet potatoe (cooked). Soak your dates before cooking.

Feeling Pitta:  This snack works well for you. Leave it as it is, but ensure the apple is sweet and not sour and the dates have been soaked prior to using

Feeling Kapha: Dates can aggravate an already heavy Kapha. Simply make this recipe without the dates.

Healing Recipe

Apple & Ginger Puree – Adrenal Healing Snack

ginger and apple puree in glass jars displayed with apples

Apple & Ginger Puree – Adrenal Healing Snack

Do you like apple puree but thought it could do with a bit of a re-vamp? Then here it is! This apple puree comes with a warming ginger kick and a very delicious sweetness from the added dates. A super healthy go-to-snack when you need that little pick me up but don’t want to grab that naughty chocolate bar. Apple puree is also a great winter-warming snack for your kids or delicious as an after dinner or lunch dessert that won’t leave you feeling guilty.
Prep Time 3 minutes
Cook Time 15 minutes
Course Dessert, Snack
Servings 1


  • 1 medium apple chopped
  • 1 thumb size knob of fresh ginger chopped
  • 2 medium dates chopped
  • half a teapsoon of cinnamon optional
  • half a stalk of celery chopped
  • 1 tsbp of maple syrup optional
  • 2 tbsp lemon juice


  • Add the chopped apple to a heavy bottom sauce-pan and turn to medium to high heat. Add one or two tablespoons of water and start cooking.
  • Add the chopped dates.
  • Add the chopped celery stalk.
  • Cook on medium to high heat with a lid on between 10 – 15 minutes until the apples are well cooked and a bit mushy.
  • Once cooked turn off the heat and let cool down for a few minutes.
  • Add the apples, dates & celery mix to a high-speed blender. Add the chopped ginger.
  • Add the lemon juice.
  • Blend on high-speed until you have a creamy mix.
  • Optional: add a spoonful of maple syrup for some added sweetness.
  • Optional: add half a teaspoon of cinammon.


Store in an air-tight glass jar. Keeps in the fridge for a few days. 
Keyword apple, celery, dates, dessert, ginger, puree, snack, sweets

turmeric apple and banana porridge

Simple Apple & Banana Turmeric Porridge

Anti-Inflammatory Breakfast

This simple apple and banana porridge infused with turmeric provides a super healthy and anti-inflammatory breakfast to kick-start your day.

Why Turmeric?

TURMERIC is a POWERHOUSE, a plant with amazing healing and anti-inflammatory properties, and is one of the most powerful herbs on the planet today to help us humans shield from inflammation, prevent disease, and to keep our bodies strong and healthy. For a full article on what turmeric is and what it does, read on here. Turmeric is also well digested and tolerated by all three doshas. It can sometimes aggravate a very high Pitta, but you would have to take very high dosages for this to happen and a teaspoon like suggested in this recipe should be more than fine.

Why Porridge ?

Porridge is a very nourishing staple breakfast for people with sensitive bellies

A warm porridge in the morning can be a very healing and warming food, especially for people with food sensitivities. Porridge has become a staple in my breakfast repertoire and since consuming it regularly in the mornings, with a teaspoon of added linseeds, it has really improved my digestive issues. It sets me up nicely for the day, especially in autumn and winter times: it gives you this super-nice; cosy and warm feeling in your belly. Especially for Vata types what’s not to like! This porridge is also flavoured with yummy cinnamon. Cinnamon is well torleated by all three doashas, stabilizes blood sugar, reduces blood pressure and its prebiotic properties may improve gut health. For more info on Cinnamon’s benefits click here.

Always opt for Gluten-Free Porridge

I recommend always opting for gluten-free porridge oats. Oats can be cross-contaminated with gluten from the sites that they’re being processed at and only oats that especially state that they are gluten-free can claim to be free of this cross-contamination. I myself do not consume any gluten at all, as I believe gluten is a very triggering substance for most human beings today. I also have very sensitive digestion and food allergies and after swapping my standard porridge oats for gluten-free porridge oats, I realised that I could suddenly handle oats well, whereas this wasn’t the case before.

However in the rare case that you do not tolerate oats well, even when they’re gluten-free, try and opt for millet instead. You can simply cook the recipe below and use millet instead of oats. Or if you don’t tolerate millet either, chose a breakfast grain that you know you do tolerate well, as long as you make sure that it’s gluten free. For more info on gluten and other triggering foods read on here.


Feeling Vata: You can play around with other fruits for this porridge if you like, Vata does well on most sweet fruits. If you want to add dried fruits ensure you soak these overnight. For very ‘dry’ Vatas it can be a good idea to add a little linseed oil on top of your porridge when serving (not during cooking).

Feeling Pitta: Ensure the bananas are very ripe and sweet, if not you can replace the banana with sweet pears instead. Generally avoid any sour fruits. If worried about your Pitta being too high opt for half a teaspoon of turmeric or leave out completly.

Feeling Kapha: Oats are usually too heavy and can make a Kapha feel sluggish and tired. Replace the oats in this recipe with millet, buckwheat flakes or quinoa (amaranth can also be ok in moderation). You can replace the banana with pears.

Healing Recipe

Simple Apple & Banana Turmeric Porridge

turmeric apple and banana porridge

Simple Apple & Banana Turmeric Porridge

A warm porridge in the morning can be a very healing and warming food, especially for people with food sensitivities. Porridge has become a staple in my breakfast repertoire and since consuming it regularly in the mornings, with a teaspoon of added linseeds, it has really improved my digestive issues. It sets me up nicely for the day, especially in autumn and winter times: it gives you this super-nice; cosy and warm feeling in your belly. Especially for Vata types what's not to like! This porridge is also flavoured with yummy cinnamon. Cinnamon is well torleated by all three doashas, stabilizes blood sugar, reduces blood pressure and its prebiotic properties may improve gut health
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Servings 1


  • 1 medium banana chopped
  • 1 medium apple diced
  • 5 tbsp porridge oats gluten-free and soaked overnight
  • 1 tsp brown or golden linseeds (skip if doing a cleanse) soaked overnight
  • 1 tsp turmeric powder, ground
  • 1/2 tsp cinnamom optional


  • Add the porridge oats and the linseeds (if using) to a heavy bottom sauce-pan and cover in water (just enough water to have everything just about covered)
  • Start cooking on medium heat, stirring frequently.
  • Add the chopped apple and banana.
  • Add the turmeric and the cinnamon (if using).
  • Add a pinch of salt and keep cooking for 10 – 15 minutes, stirring frequently, and until the apples are well cooked through.
  • Cook until you have reached a nice, creamy consistency. Add a bit more water at the time if the mix starts getting to dry and sticks to the bottom.
  • Take off the heat and serve.


You can sprinkle with some cinnamon and add maple or date syrup when serving to sweeten it up a bit. If not on a cleanse you can also sprinkle with nuts or seeds or try roasted coconut chips. 
Keyword apple, banana, porridge, turmeric

Beetroot Borscht

Vegan Borscht: Anti-Inflammatory & Liver Protecting

Vegan Borscht

This modern, vegan version of a traditional classic borscht is super flavourful, warming and brimming with anti-inflammatory properties.

What is Borscht?

Borscht! Borscht! Borscht! What’s not to like about this so very flavourful, earthy and deeply fullfilling spectactle of a soup? Traditionally made with beetroot, potatoes and some form of beef stock, borscht is a classic kitchen recipe associated with the cuisine of eastern and central Europe (especially Russia, Poland, and the Ukraine). Here we will cook a delicious vegan version of this all-time hearty favourite.

What is beetroot food for?

Beetroot is good for the liver:

They contain antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body. Beets’ juice has traditionally been used as a remedy to activate liver enzymes and to increase bile, which helps the liver’s detox function. They are also high in compounds that have been shown to reduce inflammation, protect against oxidative stress and reduce the risk of liver damage.

Beets can reduce inflammation:

Their juice contains anti-inflammatory compounds called betalains. Many studies have shown that betalains help modulate inflammatory reactions, especially in inflammatory diseases. Beetroots therefor make a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia.

Beetroots can help reduce blood pressure:

Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.

Beets can help prevent anemia:

Beetroots are also rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.


Feeling Vata: This soup is great for you. Packed full of root vegetables to ground lofty Vata especially during winter times or whenever you feel a little out of sorts. Cabbage can be ok for Vata if cooked and not eaten too often, however if you know that cabbage gets you really gassy, then you can leave out the cabbage and cook the soup without it.

Feeling Pitta: Beetroots pacify pitta so this is a very good soup for you. If you’re feeling very Pitta leave out the garlic. Ensure you use the white and not the red onion as red onions can aggravate pitta.

Feeling Kapha: As this soup is full of root vegetables which can aggravate an already heavy Kapha, this is not the best soup for you to enjoy when your Kapha is high. A healing mung bean soup is much more pacifying for your dosha and easier for you to digest, leaving you feeling less heavy. However if you do want to enjoy a bit of beetroot goodness, than use much less of the beetroots and carrots and use more of the cabbage (can also be substituted with white cabbage). Use very little or no salt but you can add more black pepper and more of the lemon juice.

Healing Recipe

Liver Protecting & Anti-Inflammatory Beetroot Borscht

Liver Protecting & Anti-Inflammatory Beetroot Borscht

Beetroot Borscht

Borscht! Borscht! Borscht! What’s not to like about this so very flavourful, earthy and deeply fullfilling spectactle of a soup? Traditionally made with beetroot, potatoes and some form of beef stock, borscht is a classic kitchen recipe associated with the cuisine of eastern and central Europe, especially Russia, Poland, and the Ukraine. Here we will cook a delicious vegan version of this all-time hearty favourite, that’s also very good for your health!

Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour


  • 1 tbsp olive oil
  • 2 garlic cloves chopped finely
  • 1 medium white or red onion
  • 6 beetroots, diced cooked (I use the pre-cooked ones from the supermarket)
  • 1 small piece of celeriac diced
  • 2 celery stalks chopped
  • 4 large potatoes diced
  • 700 gr red cabbage sliced into fine strips
  • 1 tsp black caraway ground in pestle and mortar
  • 4 carrots sliced
  • 2 bayleaves
  • 2 tbsp parsley chopped
  • 4 tbsp tomato paste
  • 1,25 liter vegetable broth without added fats or additives, and no added yeast or MSG or natural flavourings
  • salt to taste
  • pepper to taste
  • juice of ½ a lemon


    1. Fry the onion and the garlic in the oil on low to medium heat for a few minutes until softened.
    2. Add the diced potatoes and fry lightly along with the onion and garlic mix for a few minutes. Stir frequently.
    3. Add the celery stalks, the beetroot and the celeriac. I always add the juice from the pack of the cooked beetroot (if using raw beetroot cook these first for 30 – 40 min and then add to this mix). Keep cooking on medium heat and stir frequently for around five minutes.
    4. Add the vegetable stock and bring to the boil.
    5. Add the cabbage and the black caraway.
    6. Add the remaining vegetables, bay leaves, the tomato paste and salt and pepper.
    7. Simmer for about 20 minutes, until the vegetables are cooked through. Stir several times. Season to taste with salt (but try and go easy with it as this is a healing soup. Try and avoid the salt altogether if you can).
    8. After 20 mins have passed, try the soup to see if all the vegetables are cooked through and tender. If so, take the soup off the heat and stir in the lemon juice.
    9. Now you are ready to serve and eat your soup! Voila!

Nourishing Vegetable and Lentil Soup

Nourishing Vegetable & Lentil Soup

This nourishing vegetable and lentil soup is the perfect winter-warmer: I usually make it at least once a week and it eat it for days (reheated tastes even better).

This perfect winter-warmer is a winner for every dosha, simply follow the dosha adjustments below. This soup is fully packed with proteins. It’s giving you an amino-acid boost that bolsters your tissues and strengthens your immune system. Plus, a powerhouse of spices deliver antioxidants and anti-inflammatarory compounds: to let you fly with ease through the cold and flu season. Additional shitake mushrooms also provide this soup with a great earthy flavour and slightly ‘meaty’ texture.

Native to Asia, shitake mushrooms have gained widespread popularity across the world. They are the third most cultivated mushroom on the planet today. This isn’t surprising as shitake mushrooms boost quite the nutritional profile. They contain Vitamin D, Copper, Selenium, Thiamin (B1), Riboflavin (B2), Niacin (B3), Folate (B9) and B12 amongst others. But that’s not all. Shitake mushrooms are also said to have antiviral, antibacterial and antifungal properties. They are also said to be potent in fighting inflammations and helping in keeping your blood sugar stable.

Shitake mushrooms also deliver immune-modulating beta-glucans. Beta-glucans activate immune cells, increase antibody production, increase viral-inhibiting proteins and in short, they are great anti-cancer preventatives.

What more can you want from your soup?!


Feeling Vata: This soup is great for you. Swap brown lentils for red lentils for easier digestion and less bloating or gas.

Feeling Pitta: If your pitta is high swap potatoes with sweet potatoes and leave out the hot stuff such as paprika, cayenne and use less or no garlic. Skip the tomato paste.

Feeling Kapha: This is a great dish for you if you simply use a little bit less of the lentils and instead use more of the vegetables. All spices are great for Kapha, so go ahead and season well with the spices recomended in this recipe. Especially cayenne is great to boost Kapha’s sluggish metabolism.
Avoid the lemon in the end and go easy on the salt! Voila!

Weekly Recipe

Nourishing Vegetable & Lentil Soup

Yield: 1 pot

Nourishing Vegetable and Lentil Soup

Nourishing Vegetable and Lentil Soup

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes


  • half a red onion, chopped
  • 2 x garlic cloves, minced
  • 2 x celery stalks, chopped
  • 3 x medium sized carrots, chopped
  • 1 x and a half cougette, chopped 
  • 2 x medium sized potatoes, chopped into small cubes
  • 150g shitake mushrooms (optional)
  • 1.5 x tablespoons olive oil
  • 1 x Litre vegetable stock / bouillon (yeast free, without added fats)
  • 1.5 cups brown lentils (alternatively use red lentils)
  • 1/2 x teaspoon cinnamon
  • 1 x teaspoon ground turmeric
  • 2 x teaspoons ground cumin
  • 1/2 teaspoon paprika powder
  • 1 x teaspoon of coriander seeds, ground in pestle & mortar
  • one pinch cayenne pepper
  • 1 x bay leaf
  • 1 x tablespoon tomato paste
  • 1 x handful of parsley, chopped
  • 2 x handfuls of spinach, washed and trimmed
  • black pepper and salt for seasoning
  • juice from half a lemon


  1. If you are using dry shitake mushrooms, ensure that you soak them in water before cooking for usually 5-8 hours (according to pack).
  2. Add the olive oil to a large stock pot. Heat slowly on a very low heat setting, then add the onions and the garlic. Stir with a wooden spoon for a while. Add the cinnamon, cumin, turmeric and add a little salt and freshly ground black pepper to taste. Grind the coriander seeds in a pestle & mortar and add as well.
  3. Stir the spices well into the oil and onion mix, until you you have a nice oily mix. Keep heating on low until the onions and garlic become fragrant and slightly translucent.
  4. Add the potatoe cubes and carrots, and stir into the onion spice mix. Heat up to a medium heat and keep stirring for about 3 to 5 minutes until the vegetables are nicely coated in spices and oil.
  5. Add the courgette and celery pieces and stir in to the mix for 1 minute. If the mix is to dry add a little water if need be.
  6. Now add the lentils. Stir well into the vegetable and spice mix.
  7. Add the paprika and tomato paste. Cook for 1 minute.
  8. Add the 1.5 Liters of vegetable stock. It should be enough stock in the pot that the vegetables and lentils are well covered (the lentils will soak up a lot of water during cooking). Add more water if not covered enough.
  9. Add the bay leaves.
  10. Bring to the boil, then reduce heat and simmer and cook for 10 minutes.
  11. Add the shitake mushrooms if using.
  12. Cook for another 20 minutes (unil the lentils are nice, soft and mushy and the vegetables are soft and tender, if not simply cook a bit longer until the soup has a nice consistency to your liking).
  13. Stir in the spinach and half of the chopped parsley, simmer for a another few minutes until the spinach is wilted and cooked to your liking.
  14. Squeeze half a lemon and stir through the soup.
  15. Take off the heat and season with salt and pepper.
  16. Serve and garnish with the left-over parsley, some vegan plant-based yoghurt,and if you're a Kapha type, some chillies and cherry tomatoes go a long way!


This soup is also delicious with some black beans or chickpeas additional or instead off the brown lentils if you're a pitta or a kapha type. Vata's better stay clear of too many legumes or beans.

Bombtastically Sweet Yet Healthy Smoothie Goodness green smoothie in a clear glass jar with straw held by a beautiful girl in a summer dress

Bombtastically Sweet Yet Healthy Smoothie Goodness

This green smoothie will land in your mouth like a bomb and you will be so pleased it did! It tastes so good you’ll wonder what’s the catch.
Well, let me tell you there ain’t one. Just happy cleansing veggies, sweet fruity energy for your liver and absolutely no nasties! Turn it up, get stuck in and ENJOY your green Godess of Love.

I love this smoothie as a great mid-day pick-me up when I’m having that afternoon slump. Instead of a coffee I’ll make myself this yummy potion and BAM, I am revived and ready to get on cracking with my day.

Key ingredients:

Dates: high in potassium, vitamin A and fibre, dates boost energy naturally. Use dates during the day as great pick me up instead of greabbing a coffee or caffeinated tea. Great for people with anemia, a handful of dates a day can help: only a handful contains around 1mg of this necessary mineral.

Celery: celery and celery juice like in this smoothie has powerful anti-inflammatory properties. Plus its super high mineral content is a super-bug cleanser, cleansing through your digestive tract like its no tomorrow. Whilst at the same time providing healing to the sensitive lining of your digestive tract.

Spirulina: spirulina is my go to natural multi-vitamin. It’s more nutrient dense than any other plant on the planet boosting a variety of vitamins and minerals. It’s also brim packed with protein and B12, which makes it a great food for anyone on a vegetarian and especially vegan diet. On top of that spirulina is a great detoxifier, cleansing your body of nasty heavy metals and even radiation. Organic hawain grown spirulina is the best quality you should look out for.

ayurveda scales balance vata pitta kapha

Vata: This smoothie is great for you, just make sure you soak the dates and that you stew your fruits properly.

Pitta: Enjoy this smoothie but leave out the following ingredients: banana and spinach. Simply use more mango and more leafy greens of your choice instead.

Kapha: You can enjoy this smoothie but leave out the banana and the dates. If very heavy in kapha omit the mango also You can use two apples instead of just one, and load up on double the greens.

Weekly Recipe

Bombtastically Sweet – Yet Healthy Smoothie Godess

Yield: 1 Large Glass

Bombtastically Sweet - Yet Healthy Smoothie Godess

Bombtastically Sweet - Yet Healthy Smoothie Godess

This green smoothie will land in your mouth like a bomb and you will be so pleased it did; and it tastes so good you'll wonder what's the catch.... well, let me tell you there ain't one. Just happy cleansing veggies, sweet fruity energy for your liver and absolutely no nasties! Turn it up, get stuck in and ENJOY your green Godess of Love.

I love this smoothie as a great mid-day pick-me up when I'm having that afternoon slump. Instead of a coffee I'll make myself this yummy potion and BAM, I am revived and ready to get on cracking with my day.


  • 1 x large banana (or 2 small ones), chopped
  • 2 x dates (soaked in water for at least 8 hours), chopped
  • half a mango (I usually have sliced frozen mango from the supermarket in the freezer, and use a good handful of cubes), chopped
  • half an apple, chopped
  • 2 x celery stalks
  • handful of spinach
  • handful of leafy greens that I have at hand (lettuce, lambs lettuce, kale, spinach, etc.)
  • handful of fresh coriander leaves
  • 1 x teaspoon spirulina powder (or 3-4 tablets)
  • 1 x tablespoon good quality organic barley grass powder
  • 2 x tablespoons of shredded coconut 
  • 1 x thumb-nail size pice of ginger
  • 1 x teaspoon full of raw honey
  • half a teaspoon of date syrup
  • sprinkle of sea salt
  • optional: dash of cinnamon
  • optional: dash of ground cardamom


  1. Start by adding the chopped banana, the mango pieces, the dates and the chopped apple to a heavy bottom sauce pan. Add a little water to cover the bottom. Cover and cook on low heat for about 10 to 15 minutes or until all the fruit is cooked through, especially the apple.
  2. Once the fruit pieces are cooked through, take them from the pan and add to a high-speed blender or a smoothie maker and blend on high.
  3. Then add all the remaining ingredients (these stay all raw, only the fruit gets cooked) to the cooked fruit mix in the blender, again blend on high and Voila - ready is your greeny godess smoothie.
  4. Serve in a nice, large glass, drizzle with some date syrup: ENJOY!