Ingredients

Research References

What the research shows:

1. [human trial] In a 16-week double-blind trial of 30 adults with mild cognitive impairment, 3 g/day of lion's mane powder improved HDS-R cognitive scores vs. placebo; scores declined after discontinuation. Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009;23(3):367-372.
2. [human trial] In a small 4-week trial of 30 women reporting menopausal-type complaints (2 g/day in cookies), overall measures of mood, sleep, and menopausal complaints did not change significantly versus control; two individual questionnaire items did. Nagano M, Shimizu K, Kondo R, Hayashi C, Sato D, Kitagawa K, Ohnuki K. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010;31(4):231-237.
3. [animal study] In adult mice, lion's mane extract reduced anxiety- and depression-like behaviors and promoted hippocampal neurogenesis. Ryu S, Kim HG, Kim JY, Kim SY, Cho KO. Hericium erinaceus extract reduces anxiety and depressive behaviors by promoting hippocampal neurogenesis in the adult mouse brain. J Med Food. 2018;21(2):174-180.
4. [review] Reviews summarize lion's mane's neuroprotective and neurotrophic properties observed across preclinical and early clinical work, while noting that antidepressant effects have not been validated against conventional treatments. Szucko-Kociuba I, Trzeciak-Ryczek A, Kupnicka P, Chlubek D. Neurotrophic and neuroprotective effects of Hericium erinaceus. Int J Mol Sci. 2023;24(21):15960. Li IC, Lee LY, Tzeng TT, Chen WP, Chen YP, Shiao YJ, Chen CC. Neurohealth properties of Hericium erinaceus mycelia enriched with erinacines. Behav Neurol. 2018;2018:5802634. Chong PS, Fung ML, Wong KH, Lim LW. Therapeutic potential of Hericium erinaceus for depressive disorder. Int J Mol Sci. 2020;21(1):163.

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What is it:

Lion's Mane is often described as an adaptogen, a class of botanicals traditionally used to help the body adapt to stress and support overall balance. Unlike stimulants, which push the body in one direction, adaptogens are described as normalizing, supporting the body's own ability to respond to physical and mental demands. It is also studied for its neurotrophic compounds, hericenones and erinacines, which support nerve growth factor.*

Benefits:

- cognitive function (early evidence)

- mood support (early evidence)

- neuroprotective potential (preclinical)

What the research shows: †

1. [human trial] In a 12-week randomized, double-blind, placebo-controlled trial of 109 perimenopausal women, one enteric-coated tablet daily of ERr 731 (4 mg/day per program documentation) significantly improved menopause symptom scores vs. placebo across every Menopause Rating Scale item measured, including hot flushes, sleep disturbances, depressive mood, irritability, anxiety, physical and mental exhaustion, heart complaints, sexual problems, urinary complaints, vaginal dryness, and joint and muscle complaints. No differences in endometrial findings and no adverse events attributed to the extract. Heger M, Ventskovskiy BM, Borzenko I, Kneis KC, Rettenberger R, Kaszkin-Bettag M, Heger PW. Efficacy and safety of a special extract of Rheum rhaponticum (ERr 731) in perimenopausal women with climacteric complaints: a 12-week randomized, double-blind, placebo-controlled trial. Menopause. 2006;13(5):744-759.
2. [human trial] In a 2007 analysis of the same 109-woman cohort, ERr 731 improved Hamilton Anxiety Scale scores (27.5 to 9.4 vs. 25.1 to 21.6 for placebo) and general well-being vs. placebo. Kaszkin-Bettag M, Ventskovskiy BM, Solskyy S, Beck S, Hasper I, Kravchenko A, Rettenberger R, Richardson A, Heger PW. Confirmation of the efficacy of ERr 731 in perimenopausal women with menopausal symptoms. Menopause. 2007;14(2):270-283.
3. [human trial] In a 12-week randomized, placebo-controlled trial of 112 perimenopausal women, ERr 731 improved the total Menopause Rating Scale score and every individual item vs. placebo. Kaszkin-Bettag M, Ventskovskiy BM, Solskyy S, Beck S, Hasper I, Kravchenko A, Rettenberger R, Richardson A, Heger PW. Altern Ther Health Med. 2009;15(1):24-34. (112 perimenopausal women; randomized, placebo-controlled trial of ERr 731; total Menopause Rating Scale score and every individual item improved vs. placebo.)
4. [human trial, re-analysis] A 2026 re-analysis of that same 112-woman trial, plus a 52-week open-label extension (no placebo group in the extension), reported improvements in headache/migraine, dizziness, paresthesia, and general well-being. This is a re-analysis of the same trial, not an independent new study. Heger PW, Meinert I, Hotz D. Front Pharmacol. 2026;17:1831343. (Re-analysis of the 112-woman ERr 731 randomized trial, plus a 52-week open-label extension with no placebo group; headache/migraine, dizziness, paresthesia, and well-being outcomes.)
5. [observational] In a 6-month open observational study at 70 gynecology practices, 363 peri- and postmenopausal women enrolled (252 had six-month results); ERr 731 was associated with improved symptom scores. Open-label design with no control group limits conclusions. Kaszkin-Bettag M, Beck S, Richardson A, Heger PW, Beer AM. Efficacy of the special extract ERr 731 from Rheum rhaponticum on peri- and postmenopausal complaints: results of a 6-month observational study. Altern Ther Health Med. 2008;14(6):32-38.
6. [review] A safety review of the ERr 731 program reported no endometrial hyperplasia detected over up to 108 weeks of observation and no ERr 731-related adverse events. Note: observation beyond the 12-week randomized phase had no placebo group, and the long-term trial program was industry-sponsored. Vollmer G, Papke A, Zierau O. Treatment of menopausal symptoms by an extract from the roots of rhapontic rhubarb: the role of estrogen receptors. Chinese Medicine. 2010;5:7.
7. [lab study] ERr 731 showed preferential activation of estrogen receptor beta in the tested cell systems, with no ER-alpha activation detected in those systems. (A related study detected weak ER-alpha activity in a different cell model.) Cell assays do not establish safety in people. Wober J, Moller FJ, Richter T, Unger C, Weigt C, Jandausch A, Zierau O, Rettenberger R, Kaszkin-Bettag M, Vollmer G. Activation of estrogen receptor-beta by a special extract of Rheum rhaponticum (ERr 731), its aglycones and structurally related compounds. J Steroid Biochem Mol Biol. 2007;107(3-5):191-201.
8. [animal study] In a 90-day study in ovariectomized rats, ERr 731 had no uterotrophic effect and no effect on bone mineral density. Do not claim bone benefits. Keiler AM, Papke A, Kretzschmar G, Zierau O, Vollmer G. J Steroid Biochem Mol Biol. 2012;128(1-2):62-68. (90-day study in ovariectomized rats; ERr 731 had no uterotrophic effect and no effect on bone mineral density.)

†The research cited is specific to the third-party standardized extract ERr 731 at 4 mg/day. Ruba uses non-standardized Rheum Rhaponticum extract at 4 mg/day, not the standardized ERr 731 extract. The trial results are suggestive but not directly transferable to Ruba's extract.

What is it:

A vegetable root; contains phytoestrogens that bind to estrogen receptors and may assist with symptoms associated with estrogen decline. *

Benefits:

- hot flashes

- night sweats

- sleep disturbances

- mood (depressive, irritability, anxiety)

- physical and mental exhaustion

- headache/migraine

- dizziness

- paresthesia

- vaginal dryness

- general well-being

What the research shows:

1. [human trial] In a 6-month randomized, placebo-controlled trial (82 women randomized, 75 analyzed) of postmenopausal women with dyslipidemia, 80 mg/day of red clover isoflavones (Promensil, 40 mg twice daily) lowered total cholesterol, LDL, and triglycerides, raised HDL, and lowered Menopause Rating Scale scores vs. placebo. Yigit E, Unsal S. Climacteric. 2024;27(6):548-554. (82 randomized, 75 analyzed; 80 mg/day red clover isoflavones, 6 months; postmenopausal women with dyslipidemia; lipid profile and Menopause Rating Scale scores.) Note: the LDL, triglyceride, and HDL improvements rest on this single trial; broader meta-analysis support is stronger for total cholesterol. The trial allocated participants by odd/even slips.
2. [human trial] In a 6-month trial, 57 mg/day of red clover isoflavones increased proximal radius/ulna bone mineral density by 4.1% (85.5 mg/day: 3.0%). There was no simultaneous control group, so interpret cautiously. Clifton-Bligh PB, Baber RJ, Fulcher GR, Nery ML, Moreton T. The effect of isoflavones extracted from red clover (Rimostil) on lipid and bone metabolism. Menopause. 2001;8(4):259-265. A later two-year controlled trial of the same type of extract found no bone-density benefit at any site: the bone evidence is mixed. Clifton-Bligh PB, et al. Eur J Clin Nutr. 2015;69(1):134-142. (Two-year controlled trial of Rimostil red clover extract; no bone-density benefit at any site.)
3. [human trial] In 78 osteopenic postmenopausal women, a combination product (red clover isoflavones plus probiotics, calcium, magnesium, and calcitriol) attenuated bone loss at several sites over 12 months. Because it was a combination product, red clover's individual contribution cannot be isolated. Lambert MNT, Thybo CB, Lykkeboe S, Rasmussen LM, Frette X, Christensen LP, Jeppesen PB. Combined bioavailable isoflavones and probiotics improve bone status and estrogen metabolism in postmenopausal osteopenic women: a randomized controlled trial. Am J Clin Nutr. 2017;106(3):909-920. (12-month randomized, controlled trial; 78 postmenopausal osteopenic women; red clover isoflavones + probiotics + calcium + magnesium + calcitriol vs. control; bone loss attenuated at several sites; red clover's individual contribution cannot be isolated.)
4. [human trial] In a small trial of 17 menopausal women, 80 mg/day of red clover isoflavones increased systemic arterial compliance by 23% relative to the study's placebo period. Only three women were continuous placebo controls. Nestel PJ, Pomeroy S, Kay S, Komesaroff P, Behrsing J, Cameron JD, West L. Isoflavones from red clover improve systemic arterial compliance but not plasma lipids in menopausal women. J Clin Endocrinol Metab. 1999;84(3):895-898.
5. [review] A meta-analysis of 8 randomized trials (751 peri- and postmenopausal women, mostly 40-80 mg/day) found red clover reduced hot flush frequency, with high variability between studies; the authors were cautious about the size of the effect. Kanadys W, Baranska A, Blaszczuk A, Polz-Dacewicz M, Drop B, Kanecki K, Malm M. Evaluation of clinical meaningfulness of red clover (Trifolium pratense L.) extract to relieve hot flushes and menopausal symptoms in peri- and post-menopausal women: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2021;13(4):1258. (8 randomized trials, 751 women; hot-flush frequency reduced with high between-study variability; authors cautious about effect size.)
6. [review] A meta-analysis restricted to the standardized product Promensil (80 mg/day) found reduced hot flush frequency vs. placebo. Findings apply to that specific product and dose. Myers SP, Vigar V. Effects of a standardised extract of Trifolium pratense (Promensil) at a dosage of 80 mg in the treatment of menopausal hot flushes: a systematic review and meta-analysis. Phytomedicine. 2017;24:141-147.
7. [review] A meta-analysis of 10 studies (average ~62 mg/day) found a significant reduction in total cholesterol only; LDL, triglyceride, and HDL effects are not supported beyond the single trial above. Kanadys W, et al. Effects of red clover (Trifolium pratense) isoflavones on the lipid profile of perimenopausal and postmenopausal women: a systematic review and meta-analysis. Maturitas. 2020;132:7-16.
8. [review] A meta-analysis of 6 studies found a non-significant trend toward fewer hot flushes (p=0.067), which does not meet the standard threshold for statistical significance. Ghazanfarpour M, Sadeghi R, Roudsari RL, Khorsand I, Khadivzadeh T, Muoio B. Red clover for treatment of hot flashes and menopausal symptoms: a systematic review and meta-analysis. J Obstet Gynaecol. 2016;36(3):301-311.
9. [human trial] In a 12-week randomized, placebo-controlled trial of 71 postmenopausal women, 80 mg/day of dried red clover leaves (two 40 mg capsules) improved Menopause Rating Scale scores. Shakeri F, et al. Climacteric. 2015;18(4):568-573. (12-week randomized, placebo-controlled trial; 71 postmenopausal women; 80 mg/day dried red clover leaves as two 40 mg capsules; Menopause Rating Scale scores improved.)
10. [human trial] In a small 14-day crossover trial of 10 early postmenopausal women, fermented red clover extract did not change muscle strength or function; muscle mass was not measured. Oxfeldt M, et al. Nutrients. 2020;12(11):3587. (14-day crossover trial; 10 early postmenopausal women; fermented red clover extract; no change in muscle strength or function; muscle mass not measured.)

What is it:

An herbal plant rich in isoflavones (genistein, daidzein) which are phytoestrogen compounds that bind to estrogen receptors in the body, mimicking the effect of estrogen, and may assist with symptoms associated with estrogen decline. *

Benefits:

- hot flash frequency

- lipid support

- menopausal symptom scores

- bone mineral density support

- arterial compliance

What the research shows:

1. [human trial] In a 4-week randomized, double-blind, placebo-controlled trial of 155 adults aged 18-65 with self-reported poor sleep, 250 mg/day of elemental magnesium as magnesium bisglycinate modestly reduced Insomnia Severity Index scores vs. placebo (-3.9 vs. -2.3 points, p=0.049); the effect size was small (Cohen's d=0.2), and no significant differences were found in fatigue, mood, stress, anxiety, or daytime sleepiness. Greater improvements were seen in participants with lower baseline dietary magnesium intake. One author leads a contract research organization that receives nutraceutical industry funding. Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17.
2. [human trial] In an 8-week trial of 46 older adults with insomnia (43 completed), 500 mg/day of elemental magnesium (as magnesium oxide) improved sleep time, sleep efficiency, insomnia severity, and sleep onset latency vs. placebo; total sleep time did not differ significantly. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
3. [human trial] In a 6-week open-label randomized crossover trial (126 randomized, 112 analyzed) of adults with depression, 248 mg/day of elemental magnesium (as magnesium chloride) improved depression scores. There was no blinded placebo. Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: a randomized clinical trial. PLoS One. 2017;12(6):e0180067.
4. [review] A systematic review of 18 studies found suggestive evidence of benefit for anxiety in anxiety-vulnerable groups, but judged the overall evidence quality poor. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429.
5. [human trial] In a small nonrandomized study of 20 postmenopausal women (10 treated, 10 untreated controls, no placebo), 1,830 mg/day of magnesium citrate for 30 days changed bone turnover markers. Bone density and fractures were not measured. Aydin H, Deyneli O, Yavuz D, Gozu H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010;133(2):136-143.
6. [human trial] In an uncontrolled pilot of 29 breast cancer patients (25 completed), magnesium oxide (400 mg/day, escalating to 800 mg) for 4 weeks was associated with fewer hot flashes. With no control group, this cannot establish an effect. Park H, Parker GL, Boardman CH, Morris MM, Smith TJ. A pilot phase II trial of magnesium supplements to reduce menopausal hot flashes in breast cancer patients. Support Care Cancer. 2011;19(6):859-863.
7. [human trial] In a larger 8-week randomized, double-blind, placebo-controlled trial (289 enrolled, 275 analyzed), magnesium oxide (800 or 1,200 mg/day) was no better than placebo for hot flashes. The authors concluded the results do not support the use of magnesium oxide for hot flashes. Park H, Qin L, Smith TJ, Peppone LJ, Leon-Ferre R, Gordon D, Bearden J, Mitchell S, Morrow GR. North Central Cancer Treatment Group N10C2 (Alliance): a double-blind placebo-controlled study of magnesium supplements to reduce menopausal hot flashes. Menopause. 2015;22(6):627-632.

What is it:

An elemental mineral magnesium is chelated (bound) to the amino acid glycine.

Benefits:

- sleep quality

- mood

- bone turnover markers

What the research shows:

1. [human trial] In a 12-month double-blind trial of 161 postmenopausal women with low bone mass, 30 mEq/day of potassium citrate improved bone mineral density vs. potassium chloride at the spine, femoral neck, and total hip. There was no placebo group (both arms received a potassium salt), and fractures were not measured. Jehle S, Zanetti A, Muser J, Hulter HN, Krapf R. Partial neutralization of the acidogenic Western diet with potassium citrate increases bone mass in postmenopausal women with osteopenia. J Am Soc Nephrol. 2006;17(11):3213-3222.
2. [human trial] In 18 uric-acid kidney stone patients followed 1-5 years (observational, no placebo), potassium citrate (usually 60 mEq/day) was studied as a medical treatment to manage stone recurrence. This was a disease-treatment trial under medical supervision, not general wellness evidence. Pak CYC, Sakhaee K, Fuller C. Successful management of uric acid nephrolithiasis with potassium citrate. Kidney Int. 1986;30(3):422-428.

What is it:

Potassium citrate is a potassium salt of citric acid.

Benefits:

- bone mineral density support

What the research shows:

1. [human trial] In 6 volunteers after exercise-induced dehydration, sodium-containing drinks restored fluid balance during 6 hours of recovery better than plain water; only the highest sodium concentration achieved positive fluid balance, and it also caused substantial urinary potassium loss. This studied sodium in drinks after exercise, not sodium citrate in daily life or in menopausal women. Shirreffs SM, Maughan RJ, Leiper JB. Am J Physiol. 1998;274(5 Pt 2):F868-F875. (Post-exercise rehydration: n=6; sodium-containing drinks vs. plain water after exercise-induced dehydration; 6-hour recovery; only the highest sodium concentration achieved positive fluid balance, and it caused substantial urinary potassium loss.)

What is it:

The sodium salt of citrate with alkalinizing activity.

Benefits:

- re-hydration

What the research shows:

1. [review] Vitamin C is an antioxidant with established roles in immune function and collagen synthesis; these are general nutritional roles, not menopause-specific findings. Padayatty SJ, Katz A, Wang Y, Eck P, Kwon O, Lee JH, Chen S, Corpe C, Dutta A, Dutta SK, Levine M. Vitamin C as an antioxidant: evaluation of its role in disease prevention. J Am Coll Nutr. 2003;22(1):18-35. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
2. [observational] In 615 older adults, higher fruit and vegetable intake was associated with greater bone mineral density; this was not citrus-specific and does not prove lemons build bone. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PWF, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
3. [review] In a meta-analysis, high-dose vitamin C alone and vitamin E alone (but not the combination) improved endothelial function; this does not establish effects from lemon powder in a drink mix. Ashor AW, Lara J, Mathers JC, Siervo M. Effect of vitamin C on endothelial function in health and disease: a systematic review and meta-analysis of randomised controlled trials. Atherosclerosis. 2015;241(1):92-103.

What is it:

Crystallized lemon and lime, contributing vitamin C, citric acid, and citrus flavonoids.

Benefits:

- antioxidant

- skin/collagen support (vitamin C)

- immune support

What the research shows:

1. [animal study] Açaí juice reduced atherosclerotic markers in ApoE-deficient mice. Xie C, Kang J, Chen JR, Lazarenko OP, Ferguson TA, Badger TM, Ronis MJJ, Nagarajan S. Atherosclerosis. 2011;216(2):327-333. (ApoE-deficient mice; açaí juice; atherosclerotic markers reduced.)
2. [human trial] In a tiny uncontrolled 1-month pilot of 10 overweight adults, an acai preparation was associated with improved metabolic markers. Very preliminary. Udani JK, Singh BB, Singh VJ, Barrett ML. Effects of acai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutr J. 2011;10:45.
3. [animal study] Acai improved cholesterol-related gene expression in rats. de Souza MO, Silva M, Silva ME, Oliveira RP, Pedrosa ML. Nutrition. 2012;28(7-8):804-810. (Rats; acai pulp supplementation; oxidative-stress biomarkers and serum lipid profile.)
4. [human trial] In 14 elite athletes, a multi-ingredient acai beverage reduced exercise-related muscle stress markers over 4 days. Not generalizable beyond athletes. Carvalho-Peixoto J, et al. Appl Physiol Nutr Metab. 2015;40(7):725-733. (14 elite athletes; multi-ingredient acai beverage; exercise-related muscle stress markers over 4 days.)
5. [lab study] Açaí showed strong antioxidant capacity in laboratory assays. Lab antioxidant capacity does not equal health effects in people. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae Mart. (acai). J Agric Food Chem. 2006;54(22):8604-8610.
6. [review] A broad flavonoid review discusses potential bone relevance but is not açaí -specific and calls for clinical trials. Weaver CM, et al. J Nutr Gerontol Geriatr. 2012;31(3):239-253. (Review of flavonoid intake and bone health; not açaí -specific; calls for clinical trials.)

What is it:

Açaí (Euterpe oleracea) berry.

Benefits:

- immune support

What the research shows:

1. [human trial] In 20 healthy volunteers, 7 days of tart cherry juice (crossover) raised melatonin and improved sleep measures. Small trial. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-916.
2. [human trial] In a small pilot of older adults with insomnia, a tart cherry juice beverage reduced insomnia severity and minutes awake after sleep onset versus placebo; total sleep time and sleep efficiency did not differ significantly from placebo. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010;13(3):579-583.
3. [human trial] In 12 healthy adults aged 61-75 (crossover), tart cherry juice reduced the ischemia/reperfusion-induced plasma F2-isoprostane response, a marker of oxidative stress. Traustadottir T, Davies SS, Stock AA, Su Y, Heward CB, Roberts LJ 2nd, Harman SM. Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr. 2009;139(10):1896-1900.
4. [human trial] In 15 men with early hypertension, a single dose of tart cherry improved some vascular measures acutely. Keane KM, George TW, Clifton PG, Paterson ME, Haskell-Ramsay CF. Effects of Montmorency tart cherry (Prunus cerasus L.) supplementation on vascular function in men with early hypertension: a randomised, double-blind, placebo-controlled trial. Am J Clin Nutr. 2016;103(6):1531-1539.
5. [human trial] In 18 healthy men and women (baseline/washout design, not placebo-controlled), 280 g/day of Bing sweet cherries for 28 days lowered circulating inflammation markers (CRP down 25%). Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of Bing sweet cherries lowers circulating concentrations of markers of inflammation in healthy men and women. J Nutr. 2006;136(4):981-986.
6. [review] A review of 29 human studies summarizes cherries' antioxidant and anti-inflammatory effects. Kelley DS, Adkins Y, Laugero KD. A review of the health benefits of cherries. Nutrients. 2018;10(3):368.
7. [lab study] Cherry phenolics protected neuronal cells in culture, in a dose-dependent manner. Kim DO, Heo HJ, Kim YJ, Yang HS, Lee CY. Sweet and sour cherry phenolics and their protective effects on neuronal cells. J Agric Food Chem. 2005;53(26):9921-9927.
8. [animal study] In rats, tart cherry reduced metabolic-syndrome markers (fasting glucose, blood lipids, liver fat); inflammatory markers were not measured in this study. Seymour EM, Singer AAM, Kirakosyan A, Urcuyo-Llanes DE, Kaufman PB, Bolling SF. Altered hyperlipidemia, hepatic steatosis, and hepatic peroxisome proliferator-activated receptors in rats with intake of tart cherry. J Med Food. 2008;11(2):252-259

What is it:

Sweet and tart cherry, a source of anthocyanins and natural melatonin.

Benefits:

- sleep quality

- vascular function

- immune support

What the research shows:

1. [human trial] In a 12-week randomized, double-blind, placebo-controlled trial of 100 stressed adults with normal-high blood pressure or grade 1 hypertension, 1.2 g/day of eggplant powder (providing 2.3 mg/day of eggplant-derived acetylcholine) reduced blood pressure and improved psychological-state scores vs. placebo. Not menopausal women; Ruba's blend amount is not established against this trial. Nishimura M, et al. Nutrients. 2019;11(11):2797. (12-week randomized, double-blind, placebo-controlled trial; 100 stressed adults with normal-high blood pressure or grade 1 hypertension; 1.2 g/day eggplant powder providing 2.3 mg/day eggplant-derived acetylcholine; blood pressure reduced and psychological-state scores improved vs. placebo.)
2. [human trial] In a 4-month randomized, double-blind, placebo-controlled trial of 186 overweight women, a hypoenergetic diet plus 13 g/day of eggplant flour increased antioxidant capacity (P=0.044) and reduced body fat (P=0.010) vs. diet plus placebo. Not menopausal women; both trial arms were on a hypoenergetic diet; Ruba's blend amount is not established against this trial. Scorsatto M, et al. Int J Food Sci Technol. 2019;54(6):2182-2189. (4-month randomized, double-blind, placebo-controlled trial; 186 overweight women; hypoenergetic diet plus 13 g/day eggplant flour vs. diet plus placebo; antioxidant capacity increased and body fat reduced.)

What is it:

Eggplant contributes the anthocyanin nasunin, other polyphenols, and naturally occurring acetylcholine to the fruit-and-vegetable blend.

Benefits:

- blood pressure

What the research shows:

1. [human trial] In 75 patients on statins for primary cardiovascular prevention, one year of a resveratrol-containing grape nutraceutical improved inflammatory and clotting markers. This was not grape powder, and the participants were not menopausal women. Tome-Carneiro J, Gonzalvez M, Larrosa M, Yanez-Gascon MJ, Garcia-Almagro FJ, Ruiz-Ros JA, Garcia-Conesa MT, Tomas-Barberan FA, Espin JC. One-year consumption of a grape nutraceutical containing resveratrol improves the inflammatory and fibrinolytic status of patients in primary prevention of cardiovascular disease. Am J Cardiol. 2012;110(3):356-363.
2. [human trial] In 12 older adults with mild cognitive impairment, 12 weeks of Concord grape juice improved verbal learning. Very small trial. Krikorian R, Nash TA, Shidler MD, Shukitt-Hale B, Joseph JA. Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment. Br J Nutr. 2010;103(5):730-734.
3. [human trial] In 22 healthy adults, single doses of isolated resveratrol increased cerebral blood flow but did not change cognitive performance. Kennedy DO, Wightman EL, Reay JL, Lietz G, Okello EJ, Wilde A, Haskell CF. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr. 2010;91(6):1590-1597.
4. [review] A review of resveratrol clinical trials found effects to be condition-dependent and sometimes unclear, limited by poor bioavailability. Berman AY, Motechin RA, Wiesenfeld MY, Holz MK. The therapeutic potential of resveratrol: a review of clinical trials. NPJ Precis Oncol. 2017;1:35.
5. [review] A review summarizes grape seed extract's preclinical evidence (laboratory and animal studies of anticancer and chemopreventive effects); it includes no clinical trials of grape seed extract and notes that extensive clinical studies are lacking. Kaur M, Agarwal C, Agarwal R. Anticancer and cancer chemopreventive potential of grape seed extract and other grape-based products. J Nutr. 2009;139(9):1806S-1812S.

What is it:

Grape contributes polyphenols including resveratrol to the fruit blend.

Benefits:

- cognitive function

- cardiovascular markers

What the research shows:

1. [human trial] In a 12-month trial of 160 osteopenic postmenopausal women (randomized to 100 g/day of dried plums or dried apples, all receiving calcium and vitamin D), dried plums increased bone mineral density of the ulna and spine compared with dried apples. Note: 100 g/day of whole plums is far more than a drink mix contains. Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr. 2011;106(6):923-930.
2. [human trial] In 259 pre-hypertensive adults, 8 weeks of prunes modestly affected blood pressure; the plain-water control group also improved, so interpret cautiously. Ahmed T, Sadia H, Batool S, Janjua A, Shuja F. Use of prunes as a control of hypertension. J Ayub Med Coll Abbottabad. 2010;22(1):28-31.
3. [human trial] In a crossover trial of 40 adults with chronic constipation (average age 38), 100 g/day of prunes improved stool frequency vs. psyllium. Not menopause-specific. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SSC. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-828.
4. [review] Prunes' nutritional composition and potential functional-food roles are reviewed. Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. Chemical composition and potential health effects of prunes: a functional food? Crit Rev Food Sci Nutr. 2001;41(4):251-286.

What is it:

Plum (or prune), a source of polyphenols, potassium, and fiber.

Benefits:

- bone mineral density

- digestive regularity

What the research shows:

1. [human trial] In a small 4-week trial of 30 hypertensive patients (10 per group), aqueous purple sweet potato tuber extract reduced blood pressure and blood MDA (an oxidative-stress marker) similarly to captopril; blood SOD (an antioxidant enzyme) rose significantly in the extract group while the captopril group's rise was not significant. Very small trial, published in a non-indexed journal. Jawi IM, Kartini IAGD, Indrayani AW. J Biol Agric Healthc. 2015;5(14). (Small 4-week trial; 30 hypertensive patients, 10 per group; aqueous purple sweet potato tuber extract vs. captopril; blood pressure and blood MDA reduced; blood SOD rose significantly in the extract group; published in a non-indexed journal.)
2. [human trial, open-label] In 20 adults with elevated blood pressure, 4 weeks of a purple sweet potato beverage (234 mg anthocyanins/day) showed a trend toward lower systolic blood pressure. No control group; open-label design limits conclusions. Oki T, Kano M, Watanabe O, Goto K, Boelsma E, Ishikawa F, Suda I. Biosci Microbiota Food Health. 2016;35(3):129-136. (Open-label; 20 adults with elevated blood pressure; 4 weeks of purple sweet potato beverage, 234 mg anthocyanins/day; trend toward lower systolic blood pressure.)
3. [animal study] In ovariectomized (menopausal-model) rats, purple sweet potato ethanol extract preserved bladder urothelial-layer and smooth-muscle thickness vs. placebo. Animal findings may not translate to people. Putra BA, I'tishom R, Hardjanto G. Folia Med Indones. 2023;59(2):180-186. (Ovariectomized/menopausal-model rats; purple sweet potato ethanol extract preserved bladder urothelial-layer and smooth-muscle thickness vs. placebo.)

What is it:

Purple sweet potato contributes anthocyanins.

Benefits:

- blood pressure

What the research shows:

1. [human trial] In 30 healthy men (randomized crossover), monk fruit-sweetened drinks did not differ from sucrose in total 3-hour blood glucose or insulin, though glucose and insulin responses ran higher after the test lunch; total daily energy intake did not differ. Tey SL, Salleh NB, Henry CJ, Forde CG. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond). 2017;41(3):450-457.
2. [lab study] Mogroside extracts scavenged free radicals in lab assays. Qi XY, Chen WJ, Zhang LQ, Xie BJ. Mogrosides extract from Siraitia grosvenori scavenges free radicals in vitro and lowers oxidative stress, serum glucose, and lipids in diabetic mice. Nutr Res. 2008;28(4):278-284.
3. [animal study] In diabetic mice, mogrosides lowered oxidative stress, blood glucose, and lipid levels. Separately, mogrosides reduced inflammatory markers in mouse immune cells and in a mouse skin-inflammation model. Qi XY, Chen WJ, Zhang LQ, Xie BJ. Mogrosides extract from Siraitia grosvenori scavenges free radicals in vitro and lowers oxidative stress, serum glucose, and lipids in diabetic mice. Nutr Res. 2008;28(4):278-284. Di R, Huang MT, Ho CT. Anti-inflammatory activities of mogrosides from Momordica grosvenori in murine macrophages and a murine ear edema model. J Agric Food Chem. 2011;59(13):7474-7481.
4. [review] A joint American Heart Association/American Diabetes Association statement reviews non-nutritive sweeteners' role in weight management; it reports no new data and concludes the long-term evidence is limited. Gardner C, Wylie-Rosett J, Gidding SS, Steffen LM, Johnson RK, Reader D, Lichtenstein AH. Nonnutritive sweeteners: current use and health perspectives: a scientific statement from the American Heart Association and American Diabetes Association. Diabetes Care. 2012;35(8):1798-1808.

What is it:

A natural non-nutritive sweetener (mogrosides) used for sweetness without sugar.

Benefits:

- non-caloric sweetener

What the research shows:

1. [human trial] In 12 adults with type 2 diabetes, 1 g of stevioside with a meal reduced post-meal blood sugar. Acute, single-meal, diabetic population. Gregersen S, Jeppesen PB, Holst JJ, Hermansen K. Antihyperglycemic effects of stevioside in type 2 diabetic subjects. Metabolism. 2004;53(1):73-76.
2. [human trial] In 106 adults with hypertension, 250 mg of stevioside three times daily for one year lowered blood pressure vs. placebo. Hypertensive population, not menopausal women. Chan P, Tomlinson B, Chen YJ, Liu JC, Hsieh MH, Cheng JT. A double-blind placebo-controlled study of the effectiveness and tolerability of oral stevioside in human hypertension. Br J Clin Pharmacol. 2000;50(3):215-220.
3. [human trial] In 174 adults with mild hypertension, 500 mg three times daily for two years lowered blood pressure. Hsieh MH, Chan P, Sue YM, Liu JC, Liang TH, Huang TY, Tomlinson B, Chow MSS, Kao PF, Chen YJ. Efficacy and tolerability of oral stevioside in patients with mild essential hypertension: a two-year, randomized, placebo-controlled study. Clin Ther. 2003;25(11):2797-2808.
4. [human trial] In 30 healthy men, stevia-sweetened drinks did not differ from sucrose in total 3-hour blood glucose or insulin, though responses ran higher after the test lunch. Tey SL, Salleh NB, Henry CJ, Forde CG. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond). 2017;41(3):450-457.
5. [human trial] In 31 lean and obese adults, stevia preloads did not increase subsequent food intake vs. sucrose; stevia also reduced postprandial glucose and insulin vs. sucrose. Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. 2010;55(1):37-43.
6. [lab study] Stevia leaf extracts showed antioxidant activity in laboratory assays. Ghanta S, Banerjee A, Poddar A, Chattopadhyay S. Oxidative DNA damage preventive activity and antioxidant potential of Stevia rebaudiana (Bertoni) Bertoni, a natural sweetener. J Agric Food Chem. 2007;55(26):10962-10967.
7. [lab study] Stevioside affected inflammatory signaling in a human cell line. Boonkaewwan C, Toskulkao C, Vongsakul M. Anti-inflammatory and immunomodulatory activities of stevioside and its metabolite steviol on THP-1 cells. J Agric Food Chem. 2006;54(3):785-789.
8. [animal study] Stevioside modulated immune responses in mice. Sehar I, Kaul A, Bani S, Pal HC, Saxena AK. Immune up regulatory response of a non-caloric natural sweetener, stevioside. Chem Biol Interact. 2008;173(2):115-121.

What is it:

A natural non-nutritive sweetener (stevioside) used for sweetness without sugar.

Benefits:

- non-caloric sweetener

- blood pressure

What the research shows:

1. [review] Soluble fibers support beneficial gut bacteria and improve stool consistency. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017;8(2):172-184.
2. [review] Soluble fiber intake is associated with small reductions in LDL cholesterol; the authors characterize the effect as small within practical intake ranges. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30-42. Separately, the strongest prospective evidence linking fiber to lower diabetes risk is for insoluble cereal fiber and whole grains, not soluble fiber. Weickert MO, Pfeiffer AFH. Metabolic effects of dietary fiber consumption and prevention of diabetes. J Nutr. 2008;138(3):439-442.
3. [review] Fermentation of prebiotic fiber produces short-chain fatty acids linked to gut and metabolic health. Rios-Covian D, Ruas-Madiedo P, Margolles A, Gueimonde M, de los Reyes-Gavilan CG, Salazar N. Intestinal short chain fatty acids and their link with diet and human health. Front Microbiol. 2016;7:185. Makki K, Deehan EC, Walter J, Backhed F. The impact of dietary fiber on gut microbiota in host health and disease. Cell Host Microbe. 2018;23(6):705-715.

What is it:

Soluble tapioca fiber.

Benefits:

- digestive health (gut bacteria, stool consistency)

- heart health