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Starbucks Japan closes out the year with luxurious and innovative dessert drinks for the most Japanese holiday season of the year.
Unlike some other countries in Asia, Japan doesn’t really celebrate the lunar New Year. Instead, Japan follows the same custom as most of the western world, with New Year’s Eve celebrations on December 31, and the first three days of the January traditionally considered the New Year’s season.
However, in Japan New Year’s, or Oshogatsu, as it’s called in Japanese, is still a very, very Japanese celebration. While things are pretty western/internationalized at Christmas, Oshogatsu decorations lean very much into traditional Japanese imagery, with auspicious motifs like Mt. Fuji, folding fans, and cranes adorning New Year’s cards, stores and shopping streets playing koto music, and people dressing in kimono for their first shrine or temple visit of the New Year.
So in keeping with that, later this month Starbucks Japan is releasing a very, very Japanese-tasting Frappuccino as 2025 winds down.
Not only is the final Frappuccino for the year a green tea one, it goes beyond just plain old mathca with the inclusion of gyokuro. Gyokuro is a premium grade of matcha, made from leaves grown under shades to protect them from the harshening effects of strong sunlight in the weeks before they’re picked, leading to a deeper flavor with a subtle sweetness, a more robust aroma, and a vibrant green color. Harvested just once a year in late spring. less than one percent of the tea grown in Japan is gyokuro, and as such it commands high prices.
Starbucks Japan’s new Gyokuro Matcha Frappuccino has a base of gyokuro-enhanced matcha, and at the bottom of the glass, waiting for you to stir it in, is a large dollop of smooth matcha an (sweet bean paste). The topping is green tea-flavored too, matcha whipped cream sprinkled with crisp bits of crumbled matcha feuilletine crepe.
Joining the Gyokuro Matcha Frappuccino on the Starbucks menu will be a Gyokuro Matcha Latte (shown on the left in the photo above), a mixture of gyokuro and steamed milk that also gets matcha whipped cream and feuilletine, but does without the matcha an.
Starbucks has one more special Oshogatsu beverage on the way, and while it doesn’t have any gyokuro or matcha in it, it’s got another unique ingredient that’s also undeniably Japanese: koji.
The Honey Ginger Rice Koji Latte makes use of Starbucks’ newest plant-based milk, made from Japanese-grown rice koji. What’s koji? It’s a kind of mold that triggers fermentation in rice, but don’t run away/wretch just yet! Koji is harmless, and it’s actually one of the key ingredients in making sake. Starbucks has also figured out how to use it to make a dairy substitute, and the Honey Ginger Rice Koji Milk Latte is a combination of rice koji milk, made from domestically grown Japanese rice, and blond espresso, with a whipped cream swirl on top sprinkled with pieces of honey-treated ginger. The result, Starbucks says, is a drink with a gentle yet comfortingly sweetness, and also one that’s perfect for sipping on in cold winter weather, as ginger is traditionally thought to have a warming effect on the body in Japan.
The Gyokuro Matcha Frappuccino and Gyokuro Matcha Latte will be offered in tall sizes only, priced at 700 yen (US$4.60) and 650 yen, respectively. The Honey Ginger Rice Koji Milk Latte is also 650 yen for a tall, but can also be had as a short size for 610 yen.
All three beverages go on sale December 26 and will be available for a limited, unspecified time, but there’ll be at least some availability overlap with Starbucks collaboration with a 166-year-old Kyoto doll maker.
Source, images: Starbucks Japan
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Long live bacteria!
You’ve surely heard of probiotics, which can help maintain a healthy gut for better digestion, nutrient absorption and immune support.
But a budding class of probiotics called “psychobiotics” is being touted for mental health benefits, too, with promises of improving mood, cognition and anxiety — without medication.
On TikTok and Instagram, dozens of content creators hawk different “natural” brands, raving that the supplements have helped them with everything from mood swings to depression to panic attacks.
“[They] helped me get over crying spells, anxiousness, rage and become more resilient to my daily challenges,” said one.
“I didn’t want to feel angry anymore. I didn’t want to be irritated when my daughter would cry … I made a simple shift in my wellness routine that started working the first week I used it,” wrote another.
But do they really work on stress and depression? The Post spoke with several experts about the latest nutritional craze and if it’s worth joining this cultured club.
Researchers John Cryan and Ted Dinan introduced the term in 2013, describing them as live organisms that, “when ingested in adequate amounts, [produce] a health benefit in patients suffering from psychiatric illness.”
The definition was later broadened to classify them not only as probiotics but also as prebiotics, which support the growth of good gut bacteria.
Examples of psychobiotics include certain strains of Lactobacillus plantarum, which research suggests may help ease stress, anxiety, depression and insomnia. Certain strains of Bifidobacterium longum, too, have been shown to improve mood, in part by lowering the stress hormone cortisol and modulating brain activity.
The number of probiotic strains with solid evidence of mental health benefits has increased “remarkably” in the last five years, neuroscientist Dr. Jane Foster, PhD, a professor at UT Southwestern Medical School’s Department of Psychiatry, told The Post.
While it’s not 100% clear how they improve mental health, we know that they “act through the gut bacteria to influence the brain,” said Foster, who studies the link between the microbiome and mental illness.
By positively affecting the gut-brain axis, psychobiotics can reduce inflammation and regulate the release of stress hormones.
These probiotics can also help produce “feel-good” neurotransmitters including dopamine, serotonin and GABA through the gut-brain axis. The nuts and bolts of these mechanisms are still being explored.
“It’s so attractive to say, ‘Oh, the serotonin from your gut is released by [the] gut microbiome and influences our brain,” gastroenterologist Dr. David Levinthal, director of UPMC’s Neurogastroenterology & Motility Center, told The Post. “And rather than taking Prozac, you have to just tweak your gut microbiome.”
But, he added, “I don’t think it’s that simple.”
People might report feeling better after taking these supplements, but those observations are difficult to confirm in clinical trials.
Though the studies are small, emerging research has found that psychobiotics may alleviate stress, anxiety and depression.
And certain strains stand out. Taken together, Lactobacillus helveticus R0052 and Bifidobacterium longum R0175 have shown mixed, but some positive, results for depression symptoms.
Depression and anxiety improved after just two weeks in mildly or moderately depressed people who took a combo of Lactiplantibacillus plantarum HEAL9 and the compound SAMe.
Additional L. plantarum strains (like DR7 and P8) seemed to lower anxiety and stress. Bifidobacterium breve CCFM1025 shows promise for depression and Bifidobacterium longum 1714 for stress.
Before you head to the pharmacy, you should consult with your doctor.
Many questions remain unanswered, like: What are the most effective psychobiotic strains? Who should take them, and how much should they take?
“[Doctors] have to be incredibly cautious about recommending this for patients because the evidence is still being worked out,” Levinthal said.
If your goal is to find food with the exact strains that you’d get in pill form, that’s going to be a hard task, Levinthal said.
Still, adopting a “psychobiotic diet” could help your mental health. One study had a small group of healthy adult volunteers eat prebiotic and fermented foods “known to benefit the microbiota composition” for four weeks.
These foods include whole grains, legumes, fermented fare like kefir, kombucha and yogurt, plus fruits and vegetables high in prebiotic fiber. The “psychobiotic dieters” reported lower stress the more they followed the diet.
Changing what you consume, whether you call it a “psychobiotic diet” or not, could be worth a shot.
Dr. Drew Ramsey, a nutritional psychiatrist, suggests eating probiotic- and prebiotic-rich food such as sauerkraut, fermented veggies, sourdough, kefir, miso and leafy greens.
“Until science proves otherwise, that probiotic pills are superior to fermented foods, I think it’s a safer, more sustainable, more economical recommendation to encourage people to increase their plant intake and to explore more fermented foods in their diet,” Ramsey, author of “Eat to Beat Depression and Anxiety,” told The Post.
Research also indicates that following a Mediterranean diet can significantly reduce depressive symptoms.
Though probiotics are generally pretty low risk, supplements don’t face the same rigorous standards as medicines.
“The regulation of supplements [or lack thereof] is a completely different ballgame than FDA-approved,” Levinthal noted. “You can make a lot of claims and don’t have to substantiate them.”
So, if you’re struggling with your mental health, don’t confuse the promising benefits of psychobiotics with FDA-approved SSRIs, for example.
If you’re on antidepressants, you shouldn’t quit them cold turkey for psychobiotics. But you may want to talk with your doctor about adding them to your treatment plan, as studies suggest that probiotics can complement antidepressants.
Interested in trying a probiotic for mental health? Foster suggests looking at the Alliance for Education on Probiotics’ guide, which evaluates on-the-market supplements backed by research.
Potency matters too. Levinthal suggests looking for dosing info on the bottle around 1 × 109 colony-forming units — and check for the CFU count listed for the end of the product’s shelf life, as live probiotics can die over time.
“Some people want a very natural approach [to mental health], and I think that’s reasonable,” Levinthal said. Psychobiotics as a concept is intriguing, he admitted. “It’s just that we need more data. If we have this interview five years from now, I might say something different.”
A Hollys Coffee outlet in Seoul
Hollys Coffee, a unit of South Korea’s KG Group, is opening its first overseas outlet in Osaka, Japan, riding on the popularity of Korean culture, known as Hallyu or the K-wave, in the neighboring country.Hollys said on Monday it will open a coffee house at
The Global Beauty Supplements Market size is expected to be worth around USD 8.3 Billion by 2034, from USD 3.2 Billion in 2024, growing at a CAGR of 10.0% during the forecast period from 2025 to 2034. In 2024 North America held a dominant market position, capturing more than a 39.4% share, holding USD 1.2 Billion in revenue.
Beauty supplements sit at the intersection of nutrition, functional foods, and personal care—using ingestible formats like capsules, gummies, powders, and ready-to-mix sachets to support visible outcomes such as skin hydration, hair strength, and nail quality. The category’s “industrial story” is less about cosmetics counters and more about food-grade ingredient processing, compliant labeling, and a fast-moving contract manufacturing ecosystem.
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From an industrial scenario perspective, the category benefits from being built on the same manufacturing, ingredient, and regulatory backbone as the broader dietary supplement ecosystem—contract manufacturers, premix blenders, flavor houses, and testing labs—while borrowing branding and claim frameworks from beauty and functional foods. In the U.S., the dietary supplement industry’s overall economic impact in 2023 was $159 billion, supporting more than 615,000 jobs and generating $6.76 billion in state/local taxes and $10.7 billion in federal taxes.
Regulation and safety expectations are also shaping the industry’s direction. Codex has long provided global guidance for vitamin and mineral food supplements (CXG 55-2005), which supports harmonized approaches to quality and labeling. In the EU, nutrition and health claims for foods—including many supplement communications—are governed under Regulation (EC) No 1924/2006, pushing companies toward clearer substantiation and compliant wording. In India, FSSAI’s framework for health supplements and nutraceuticals similarly reinforces category definitions and compliance expectations.
Government and trusted regulatory frameworks are also shaping how the industry scales. In the U.S., companies introducing a new dietary ingredient must submit a premarket safety notification to FDA at least 75 days before marketing, which nudges innovation toward better-documented ingredients and cleaner dossiers.
The EU maintains a harmonized framework for food supplements through Directive 2002/46/EC, influencing permitted vitamin/mineral forms and labelling expectations across member states. In India, FSSAI has issued directives tied to the nutraceutical/health supplement framework (including 2022 directions), pushing clearer category definitions and compliance discipline in a fast-growing market.
Collagen supplements lead with a 39.4% share, driven by strong demand for skin and hair health benefits.
In 2024, Collagen Supplement held a dominant market position, capturing more than a 39.4% share. This leadership was mainly supported by rising consumer focus on skin elasticity, anti-aging benefits, and overall beauty from within. Collagen supplements were widely used for improving skin firmness, reducing fine lines, and supporting hair and nail strength, making them a preferred choice among beauty-focused consumers. The segment also benefited from growing awareness of age-related collagen loss and the easy availability of collagen in powders, capsules, and ready-to-drink formats.
In 2025, demand remained stable as collagen supplements continued to be positioned as a daily wellness product rather than a short-term beauty solution. Strong adoption among working adults and aging populations further supported steady consumption. The segment’s dominance was reinforced by its compatibility with clean-label trends and routine beauty regimes, helping collagen supplements maintain a leading position within the beauty supplements market.
Tablets & capsules dominate with a 39.2% share, supported by ease of use and precise dosing.
In 2024, Tablets & Capsules held a dominant market position, capturing more than a 39.2% share. This strong position was mainly driven by consumer preference for convenient, easy-to-consume formats that fit well into daily routines. Tablets and capsules offered accurate dosage, longer shelf life, and better stability compared to liquid or powder forms, making them widely accepted across age groups. These formats were especially popular among working professionals and regular supplement users who value portability and consistency.
In 2025, demand remained steady as tablets and capsules continued to be trusted for delivering beauty nutrients such as collagen, vitamins, and antioxidants in a controlled manner. Their widespread availability through pharmacies and online channels further supported adoption. The segment’s leadership was reinforced by its cost efficiency, standardized formulations, and familiarity, allowing tablets and capsules to remain the preferred form in the beauty supplements market.
Skin care leads the market with a 56.8% share, driven by rising beauty awareness and daily wellness habits.
In 2024, Skin Care held a dominant market position, capturing more than a 56.8% share. This leadership was supported by strong consumer focus on maintaining healthy, youthful, and glowing skin through internal nutrition. Beauty supplements for skin care were widely used to support hydration, elasticity, and protection against early aging, making them a regular part of personal care routines. Growing awareness about the link between nutrition and skin health encouraged consistent usage across both younger and aging populations.
In 2025, demand continued as consumers increasingly preferred preventive skin care solutions rather than corrective treatments. Daily intake of skin-focused supplements became common due to changing lifestyles, higher stress levels, and environmental exposure. Easy availability and routine-based consumption further strengthened adoption. As skin appearance remained a key beauty priority, the skin care application continued to dominate the beauty supplements market with sustained consumer trust and usage.
Online channels lead with a 38.9% share, supported by easy access and growing digital buying habits.
In 2024, Online held a dominant market position, capturing more than a 38.9% share. This dominance was driven by the convenience of home delivery, wider product choice, and easy access to detailed product information. Consumers increasingly preferred online platforms to compare ingredients, read reviews, and choose beauty supplements that match personal needs. Subscription models and regular discounts further supported repeat purchases.
In 2025, online sales continued to grow as digital payment adoption and mobile shopping became more common. Social media promotion and influencer recommendations also played an important role in guiding purchase decisions. As trust in e-commerce platforms improved and delivery networks expanded, online channels remained the preferred distribution route for beauty supplements, supporting steady market growth.
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Prebiotics, Adaptogens, and Sleep Support Enter Beauty Supplements
One of the latest trends in beauty supplements is the shift from single “beauty hero” ingredients to whole-body routines built around the gut–skin connection and everyday stress. The idea is practical: if digestion is off, sleep is poor, and stress is high, skin often looks tired and reactive—so brands are blending beauty goals with microbiome support, calming botanicals, and sleep-friendly stacks.
You can see this trend clearly in recent industry tracking from the Council for Responsible Nutrition (CRN). In its 2024 survey update, CRN reported that prebiotic use rose to 7% of supplement users in 2024, up from 5% in 2023. In the same survey release, ashwagandha reached 8% of supplement users in 2024, up from 2% in 2020. Melatonin use also remained elevated at 16% of supplement users.
CRN’s same update also highlights who is pushing this trend: it notes that women—especially younger women—are more likely than men to say they take supplements to enhance skin, hair, and nail health. That matters because younger buyers are also the ones most open to routine-stacking. Even spending is holding steady, which supports repeat buying: the median monthly spend among supplement users was $50 in 2024, while those buying from healthcare professionals reported a median monthly outlay of $100.
Regulatory and government guidance is shaping how this trend is communicated. In the U.S., FDA explains that structure/function claims on supplements are not pre-approved, but manufacturers must have substantiation that claims are truthful and not misleading, must submit a notification to FDA within 30 days after marketing, and must include the required disclaimer that FDA has not evaluated the claim. This pushes brands to be more careful with wording—so you see more “supports skin hydration,” “supports the skin barrier,” or “supports stress response,” instead of bold cure-like promises.
Rising Everyday Supplement Use Is Pulling Beauty Supplements Into the Mainstream
One major driving factor for beauty supplements is simple: more people are already taking supplements as part of daily life, so “beauty-from-within” products feel like a natural add-on rather than a new habit. In the U.S., national health data shows that 57.6% of adults aged 20+ used at least one dietary supplement in the past 30 days (2017–2018). Usage is higher among women at 63.8%, compared with 50.8% among men. That matters because women are also the most consistent buyers of skin, hair, and nail solutions—so the base audience is already there, already familiar with capsules, powders, and gummies.
One major driving factor for beauty supplements is simple: more people are already taking supplements as part of daily life, so “beauty-from-within” products feel like a natural add-on rather than a new habit. In the U.S., national health data shows that 57.6% of adults aged 20+ used at least one dietary supplement in the past 30 days (2017–2018). Usage is higher among women at 63.8%, compared with 50.8% among men. That matters because women are also the most consistent buyers of skin, hair, and nail solutions—so the base audience is already there, already familiar with capsules, powders, and gummies.
Regulation and government-led oversight also supports this growth by pushing clearer rules and safer innovation, which builds consumer confidence over time. For example, in the U.S., a company that wants to market a new dietary ingredient generally must submit a premarket safety notification to the FDA at least 75 days before introducing it into interstate commerce. That encourages better documentation and slows down “wild” ingredient launches—important in a category where consumers expect both beauty results and safety.
In Europe, food supplement rules are anchored by Directive 2002/46/EC, which sets a structured framework around vitamins and minerals used in supplements and helps align expectations on labelling and composition. This kind of clarity supports wider retail distribution because retailers and brands can build products with fewer compliance surprises across markets.
Safety & Regulation Challenges Restricting Growth of Beauty Supplements
One major restraining factor for beauty supplements is the ongoing concern about safety, effectiveness, and regulation of these products, which makes many consumers hesitant to buy or continue using them. Unlike conventional medicines, dietary supplements—including those positioned for skin, hair, and nail benefits—are not reviewed by regulators for safety or effectiveness before they come to market. In the United States, for example, the U.S. Food and Drug Administration (FDA) does not have the authority to approve dietary supplements for safety or effectiveness before they are sold to the public. That means companies can launch beauty supplement products without proving they actually work or are safe for everyone.
This regulatory gap contributes to a broader lack of consumer confidence. People who are thoughtful about their health often look for evidence-based results, but many beauty supplements lack strong clinical data showing they deliver the promised benefits. Even government-sponsored health resources like the National Institutes of Health Office of Dietary Supplements emphasize that supplements cannot replace a healthy, varied diet and that many products “need more study to determine if they have value.”
Another part of the problem is that regulatory systems do not require detailed ingredient verification or quality checks before products are sold. A U.S. Government Accountability Office review from 2008–2011 found 6,307 reports of health problems tied to dietary supplements, including issues like contamination and mislabeling. Some products had heavy metals or incorrect ingredient amounts listed on their labels—situations that can easily erode trust in the entire category.
At the policy level, this regulatory restraint is rooted in the Dietary Supplement Health and Education Act of 1994 (DSHEA), which allows products to be sold without pre-market safety or efficacy evaluation. Critics of DSHEA point out that this law means regulators can only act after a problem is identified, rather than preventing issues before they arise. While companies appreciate the flexibility it gives them, many healthcare professionals and public health advocates say it leaves consumers to navigate safety and effectiveness questions on their own.
Clinical-Backed, Personalized “Beauty-From-Within” Products Are the Biggest Growth Opportunity
A major growth opportunity for beauty supplements is to move from “pretty promises” to measurable, science-backed results—and then package those results into routines people can actually follow. The customer base is already huge. In the U.S., government health data shows 57.6% of adults (age 20+) used at least one dietary supplement in the past 30 days (2017–2018). Women reported higher use (63.8%) than men (50.8%). That’s a strong signal that the habit is mainstream, especially among the core audience for skin, hair, and nail benefits.
Regulatory structure is another reason this opportunity is real. In the U.S., if a company wants to market a supplement with a new dietary ingredient, it must submit a safety notification to FDA at least 75 days before the ingredient is introduced into interstate commerce. This pushes serious companies toward better safety files and tighter quality systems—exactly the kind of discipline that helps beauty supplements gain long-term trust.
In Europe, food supplements are anchored by Directive 2002/46/EC, which sets a clear framework (especially around vitamins and minerals used in supplements). That kind of rulebook supports cross-border scaling, retailer confidence, and more consistent product standards—helpful when you’re trying to build a repeat-purchase category like collagen, beauty gummies, or “skin barrier support” blends.
Large food and nutrition groups are already putting real weight behind the broader “health science” platform, which can spill over into beauty supplement innovation and distribution. Nestlé’s Health Science business reported CHF 5.0 billion in sales in 2024, showing how scaled the supplement ecosystem has become—and how much room there is for premium, science-led sub-categories like beauty-from-within.
North America leads with 39.4% share and US$1.2 Bn in 2024, supported by high beauty awareness and strong consumer spending
In 2024, North America emerged as the dominant region in the beauty supplements market, capturing 39.40% of global share and generating approximately US$1.2 billion in revenue. The region’s leadership was underpinned by high consumer awareness of preventive health and internal beauty solutions, supported by widespread acceptance of supplements that target skin, hair, and nail health across diverse age groups. The United States, in particular, continued to be the largest contributor within the region, benefiting from advanced retail infrastructure, strong e-commerce penetration, and a culture that closely links wellness with aesthetic outcomes, especially through high-profile marketing and influencer engagement. ‘
North American consumers also show strong preference for science-backed, premium formulations with transparent ingredient sourcing, which has boosted demand for products such as collagen peptides and antioxidant blends. Retail availability through pharmacies, health stores, and online platforms made these products highly accessible, increasing repeat purchase frequency throughout 2024. Meanwhile, Canada reported steady growth as consumers embraced beauty supplements alongside broader preventive health trends.
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In 2024, Pfizer Inc. supported beauty and skin health segments through targeted nutraceutical products within its Consumer Healthcare business before divestitures. The company reported total revenue of USD 51.6 billion, with consumer health and nutrition-related sales estimated at ~USD 3.5 billion. Pfizer’s scientific research lent credibility to functional supplement claims.
In 2024, Meiji Holdings Co. expanded its beauty supplement portfolio in Japan and Asia with collagen and nutrient blends. The company recorded consolidated revenue of ¥1,273 billion (JPY), with its Nutrition & Health business contributing around ¥180 billion. Meiji’s strong domestic brand recognition supported product uptake across multiple age groups.
In 2024, Everest NeoCell LLC led in collagen and beauty-oriented supplement formulations, promoting peptides for skin, hair, and nail health. The company reported estimated revenue of USD 95 million, with collagen products constituting ~80% of sales. NeoCell’s focus on science-backed ingredient quality supported retailer placement and brand trust.
In 2024, Asahi Group Holdings, Ltd. engaged indirectly in the beauty supplements and wellness space through its broader food and functional nutrition activities, even though the company’s core business remains beverages and consumer foods. The group reported annual revenue of JPY 2.94 trillion in fiscal 2024, marking growth supported by strategic pricing and premium product focus across regions.
In 2024, Amway continued to shape the beauty supplements segment through its widely recognised Nutrilite brand, which remains central to the company’s nutrition and wellness strategy and influences its beauty-oriented offerings. Amway reported global sales of approximately USD 7.4 billion for the year ending December 31, 2024, with the nutrition category—dominated by vitamins, dietary supplements, and wellness solutions—accounting for 64 % of total sales, signalling strong consumer demand for health-linked and beauty-enhancing products.
Rather than using tea only when you are feeling unwell, Norton highlights the importance of long-term routines. “For optimal immune support, consistency matters more than intensity,” she states. “A daily cup of quality green tea or matcha throughout winter will serve you better than only reaching for immune-support teas when you feel a cold coming on.”
According to Norton, the immune system reacts the best to steady, gentle reinforcement instead of sporadic interventions. Supporting immunity is less about responding to symptoms and more about maintaining immune resilience.
Green tea has achieved its reputation as a winter wellness staple due to its scientifically supported influence on immune function.
“Green teas are particularly powerful because they’re loaded with EGCG (epigallocatechin gallate), a catechin that directly enhances immune function through multiple pathways,” Norton cites. “EGCG increases the production and activity of regulatory T cells—specialized immune cells that help your body distinguish between genuine threats and false alarms, preventing both under- and over-reaction.”
This regulation is particularly significant during cold and flu season, when the immune system can become strained or depleted.
Green tea also has L-theanine, an amino acid connected to immune signaling. Norton emphasizes research showing its advantages, referencing a study in Proceedings of the National Academy of Sciences.
“The tea drinkers showed significantly higher interferon-gamma production, indicating significantly enhanced immune response,” she states.
Interferon-gamma is a protein that supports the body to react more effectively when exposed to infections, making L-theanine a significant component of green tea’s immune profile.
For those looking for a more concentrated choice, matcha provides amplified advantages. “Matcha takes these benefits further because you’re consuming the entire ground tea leaf rather than just steeping water-soluble compounds,” Norton cites. “This means you’re getting the full spectrum of nutrients, including fat-soluble antioxidants that never make it into steeped tea.”
Research indicates that matcha may have up to 137 times more EGCG than traditional green tea. “This translates to more potent T-cell enhancement and stronger antiviral activity from every cup,” Norton states, adding that ceremonial-grade matcha also offers higher levels of L-theanine “due to the shade-growing process used for premium leaves.”
Despite its advantages, matcha’s higher caffeine content, approximately 70 milligrams per serving compared to 30–50 milligrams in green tea may not fit everyone, mainly later in the day. Norton recommends balancing energy with rest by incorporating matcha in the morning with calming teas overnight.
She advises ending the day with chamomile. “You get energized, immune-boosted days and the deep, restorative sleep that allows your immune system to do its repair work at night,” Norton cites.
While green tea functions directly on immune cells, ginger tea aids immunity in a different way. “While green tea and matcha enhance immune cell function directly, ginger tea works through complementary anti-inflammatory pathways,” Norton mentions.
“Ginger’s active compounds gingerols and shogaols inhibit inflammatory enzymes (COX-2) and suppress pro-inflammatory cytokines.”
Reducing inflammation is important because chronic inflammation can weaken immune efficiency. “Ginger keeps your immune system balanced and responsive rather than overreactive or exhausted,” Norton describes. “It also helps some of the classic early cold symptoms, like sore throat, and can even help with some of the joint pain and tenderness that can happen with the flu.”
For convenience, Norton advises combining advantages in one cup by opting customizable blends. Popular combinations are green tea with ginger, lemon, and osmanthus, or green tea infused with peach and ginger.
Chamomile may not directly activate immune cells, but it has a significant supporting role. “While chamomile doesn’t directly boost immune function, it significantly improves sleep quality, and poor sleep is one of the most potent immune suppressors,” Norton states. “Think of chamomile as protecting your immune system by addressing one of its biggest vulnerabilities.”
Disclaimer:This content is intended for informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare expert with questions in regard to your health.
1. Why is green tea often advised for immunity?
Green tea has antioxidants that help support immune cell function. These compounds may help the body respond more efficiently to seasonal challenges.
2. Is matcha better than regular green tea?
Matcha offers a more concentrated source of nutrients because the whole leaf is consumed. However, it also has more caffeine, which may not suit everyone.
Fiber has a great reputation for helping people keep their bowel movements regular, and during the Ozempic boom, it’s become an even more buzzy nutrient thanks to its ability to support weight loss and improve satiety (like GLP-1s). But this special carbohydrate can actually do so much more than just keep you on a schedule and promote good gut health. New research suggests fiber could actually support good brain health, too.
Right now, only about 5 percent of Americans get enough fiber in their diet, so it might be time to rethink how much fiber you’re getting on a daily basis. One way is by loading up on psyllium husk, which has been dubbed “nature’s Ozempic.”
Here’s why you may want to consider adding more fiber—and psyllium husk—to your day, plus how to actually go about it, according to experts.
Meet the experts: Molly Rapozo, RDN, is a senior nutrition and health educator at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA; Jessica Cording, RD, CDN, is the author of The Little Book of Game-Changers; Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA.
Recent research shows loading up on fiber can do your brain health a solid.
One randomized controlled trial published in Nature Communications last year split 36 pairs of twins into two groups: One took a placebo and the other took a daily fiber supplement for 12 weeks. The researchers discovered that people in the fiber supplement group did better on brain function assessment tests and showed better reaction times and processing speeds than those in the placebo group.
A slightly older rat study also found that psyllium husk in particular reduced white matter damage in the brain, which is a symptom associated with dementia.
The link between getting plenty of fiber and good brain health is likely tied to the gut-brain axis, a network of connections between your gut and your brain, says Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA.
“I often see patients with gastrointestinal complaints like abdominal pain also have neurological complaints like headaches,” he says. “Fiber is important for gastrointestinal health as it helps our bodies excrete out waste and aids in flushing our system.”
Dr. Segil says he’s seen patients have fewer headaches when they’re able to take care of their gut health. “A happy gut with fiber may cause a happy brain by helping our bodies clean themselves out and balance things better,” he says.
Let’s back up a sec: Psyllium husk is a soluble plant fiber, which means it pulls in water and creates a gel-like substance in your gut, says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It helps with building stool bulk and can help you to feel full,” she explains.
And yes, Cording says that psyllium husk is a great tool for upping your fiber intake. “It can support heart health, digestive regularity, and weight management,” she says.
A diet high in fiber—including psyllium husk—”is healthy for diabetes, hypertension, and for both cardiovascular and cerebrovascular health,” Dr. Segil says.
Eating a diet rich in plants is the best way to meet your fiber needs, according to Molly Rapozo, RDN, senior nutrition and health educator at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA. And those same fiber sources tend to be nutrient rich, so it’s a win-win.
Here are some of the best sources of fiber, according to the Dietary Guidelines for Americans:
Fiber recommendations vary slightly by age and gender, but it’s generally suggested that you aim to consume 28 grams a day.
If you’re taking fiber supplements for the first time, start small (think ½ teaspoon in an 8-ounce glass of water once a day) before ramping up, according to Mount Sinai. You can gradually up your dosage as time goes on.
While psyllium husk is a common fiber supplement, Cording says you can also get in fiber by adding chia seeds to your diet. “You can also look for products that use chicory root and inulin as the fiber source,” she says.
Again, if you’re able to get fiber in your diet from your diet alone, that’s great. But if you need a boost, adding psyllium husk to your day isn’t a bad idea—for your body or your mind.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
Managing hypertension (high blood pressure) is necessary to lower your risk of other health conditions, like heart attack or stroke. To best manage high blood pressure, you may need to avoid certain supplements because they can affect your blood pressure or make your blood pressure medication less effective.
Vitamin D is a vitamin naturally found in certain foods and available as a supplement. Your body also makes vitamin D when your skin is exposed to ultraviolet (UV) rays from the sun. Vitamin D is necessary for many body functions, like bone health and inflammation.
Some researchers have found that vitamin D may help treat high blood pressure, specifically doses of 200-8,000 International Units (IU) per day. Doses of vitamin D larger than 10,000 IU per day can lead to dangerous side effects, like high levels of calcium (hypercalcemia). Hypercalcemia can cause many issues over time, including high blood pressure.
High doses of vitamin D can also interact with certain diuretics (water pills) used to treat high blood pressure. This interaction can cause your body to not get rid of enough calcium, raising your calcium levels and possibly raising your blood pressure.
Talk to your primary care provider about your vitamin D levels. They can test your levels to determine if vitamin D supplementation would be useful for you and your blood pressure.
Licorice root (Glycyrrhiza glabra) is an herb used as a flavoring in food, candy, and tobacco products. In traditional medicine, the root has been used to treat lung disease, liver disease, and wounds.
Licorice contains glycyrrhizic acid (GA), an ingredient that can raise blood pressure and cause serious side effects if you have high blood pressure. GA doses as low as 100 milligrams daily have been shown to raise blood pressure.
Supplements with GA can also interact with diuretics and blood pressure medications. The supplement may affect how well blood pressure medication works and raise your risk of side effects. Specifically, licorice root can raise sodium levels and lower potassium levels in your body. This effect, combined with a diuretic, can lead to dangerously low levels of potassium.
If you have high blood pressure, it’s best to avoid using products with licorice root.
St. John’s wort (Hypericum perforatum) is a plant used to treat symptoms of depression and menopause. Despite its historical use as a traditional medicine, the plant may dangerously interact with a variety of medications. St. John’s wort weakens the effects of many medications, including some used to treat high blood pressure.
Examples of blood pressure medications that interact with St. John’s wort include:
These interactions likely occur because St. John’s wort blocks the medication from being absorbed in the body as it normally would.
Talk with your healthcare provider before taking St. John’s wort. They can tell you if the supplement may interact with any other medications or supplements you are taking.
Arnica is a flower in the sunflower family. The flower has been used to help with bruising, inflammation, and swelling when applied directly to the skin.
Experts recommend against taking arnica by mouth due to a risk for significant side effects. These side effects may include high blood pressure, increased bleeding, vomiting, diarrhea, and damage to your heart or other organs.
Bitter orange (Citrus aurantium) is taken from the fruit or peel of a bitter orange. The fruit and its peel can be used to add flavor to drinks or aromas to perfumes. The bitter orange supplement is often used to help with weight loss and improve sports performance.
Bitter orange contains p-Synephrine, a type of stimulant similar to ephedrine. The U.S. Food and Drug Administration (FDA) has banned ephedrine stimulants because they can cause health issues like stroke and heart attack. Though bitter orange is not banned, it should be used with extreme caution.
Studies have shown that bitter orange supplements can raise blood pressure and heart rate. The supplement can also raise your risk for other serious side effects like stroke and heart attack. However, bitter orange found in food and drinks is not likely to affect your blood pressure or cause these side effects.
Talk with your healthcare provider before taking bitter orange.
People may respond to certain supplements differently. Factors that may affect how you respond to a supplement include genetics, diet and nutrition, age, gut health, and overall health status. Take note of any side effects or symptoms you experience when starting a new supplement or vitamin.
Before starting any new vitamins or supplements, talk to your doctor. They can help you decide if the vitamin or supplement would be useful and safe for you to take. Your doctor can also compare the new supplement to all the medications, vitamins, and other supplements you already take to identify potential interactions.
Green tea is a popular drink that contains plant compounds linked to better heart health. Research shows it may help lower blood pressure slightly, however, drinking too much could lead to issues such as caffeine side effects or reduced iron absorption.
Blood pressure refers to the amount of force that’s exerted on the walls of your blood vessels. When that pressure is high for too long, it can damage organs and raise your risk of heart disease, stroke, and more.
Along with other factors, stiff blood vessels can cause high blood pressure (hypertension). But that’s where green tea comes in—it contains antioxidants called catechins which may help the body relax blood vessels more easily. This allows for better blood flow and possibly lower blood pressure.
Green tea also contains compounds that may be able to help lower inflammation and oxidative stress, a state where the body has too many cell-damaging compounds called free radicals. Oxidative stress and inflammation may cause damage to blood vessels, and have been linked to high blood pressure. Drinking green tea may help reduce this kind of damage to your cells, protecting heart function in the process.
A 2025 review concluded that green tea supplements may lead to small but meaningful decreases in blood pressure. Plus, a 2022 study found that green tea drinkers with high blood pressure did not have any increased risk of mortality from heart disease.
Though some research suggests the antioxidants and anti-inflammatory compounds in green tea may support healthy blood pressure, it’s important to note that green tea does not work like medication.
Plus, some research has even found that heavy green tea consumption may slightly raise the risk of hypertension, so more studies are needed.
However, moderate amounts of green tea can be part of a healthy diet, and may add up to meaningful changes in heart health when combined with exercise, healthy eating, and lower sodium intake.
Green tea is largely considered safe for most people. However, drinking too much can lead to health concerns, including:
If you take green tea supplements, which are much more concentrated than a cup of tea, there are other potential risks. Higher doses of green tea supplements to liver toxicity, elevated blood pressure, nausea, and stomach pain.
For most healthy adults, drinking a few cups of green tea per day is considered safe, plus it may provide heart health benefits. But people who are pregnant, have low iron levels, or are sensitive to caffeine should consider limiting their intake. It’s always a good idea to speak with a healthcare provider before adding teas or supplements to your diet.