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Herb Affair Blog - general health

3 DIY Herbal Supplement Formulas to Support an Active Lifestyle

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If you’re interested in getting the most out of your body, you probably know that what you put into your body is extremely important. Eating a diet consisting mostly of nutrient dense whole foods is a great place to start, but if you lead an active lifestyle, sometimes diet alone is not enough to maximize your potential.

Herbal supplementation can help to fill in nutritional gaps and ensure that you’re getting important vitamins and minerals that can sometimes be tough to get from food alone. But often times supplements come with additives and fillers that are not ideal for your overall health. The best way to control what you put into your body is to create your own herbal supplements. Not only do you save a ton of money, but you also get a chance to unleash your creativity and experiment with different formulations.

Click here for a complete guide to start filling your capsules

If you’re new to building your own supplement formulas to support your active lifestyle, you’re in luck. Below you’ll find 3 recommended herbal formulas for enhanced energy, performance, and recovery.

Herbal Supplement Formula for Energy and Focus

This simple formula is perfect as a pre-workout supplement and also great for enhancing productivity and focus.

Ashwagandha Root Powder

Recommended Dose: 500 mg

Widely used in herbal medicine, ashwagandha root has calming effects allowing for enhanced focus, reaction time, energy, and strength. Ashwagandha root has also been shown to reduce stress and relieve anxiety.

Maca Root Powder

Recommended Dose: 300 mg

Maca root has been utilized as food and medicine for thousands of years. With numerous health benefits including feelings of wellbeing, increased libido, correction of hormonal imbalances, and increased energy levels, maca root powder is a great addition to a balanced diet.

Ginseng Powder

Recommended Dose: 200 mg

Ginseng is known to help reduce fatigue, boost energy and stamina, and increase aerobic capacity. Taken prior to moderate or intense exercise, ginseng can help you to power through your workouts.

***Recommended Capsule Size: One 00 capsule***

Herbal Supplement Formula for Endurance

Endurance athletes widely use herbs as a means to improve stamina and energy levels. The formula below will help your body to sustain energy and help you to increase performance output.

Beet Root Powder

Recommended Dose: 300 mg

Beet root powder is an ideal supplement for enhanced endurance due to its ability to increase blood flow to the muscles. Beet root contains nitrates which the body converts to nitric oxide. Nitric oxide dilates blood vessels allowing a higher volume of blood to pass through them.

Ginger Root Powder

Recommended Dose: 200 mg

Ginger acts as a powerful antioxidant which can help reduce muscle soreness and increase athletic performance. With anti-inflammatory properties, ginger root powder is a popular supplement used by endurance athletes.

Cayenne Pepper Powder

Recommended Dose: 100 mg

Commonly used as a spice to add heat to dishes, cayenne pepper can help to improve blood circulation without a significant increase in blood pressure. Cayenne pepper allows the body to more efficiently remove waste products induced by aerobic activity.

Chlorella Powder

Recommended Dose: 250 mg

Chlorella is a water-based green algae which contains the highest concentration of chlorophyll content of any plant. Loaded with Vitamin B12, chlorella powder improves blood pressure and allows for overall detoxification of the body.

Spirulina Powder

Recommended Dose: 250 mg

A rich source of fiber, protein, and essential fatty acids, spirulina is a blue-green algae and the cousin of chlorella. Both spirulina and chlorella are complete foods and are among the most nutrient dense on the planet.

***Recommended Capsule Size: One 000 capsule or two 0 capsules***

Herbal Supplement Formula for Muscle Repair and Recovery


After a long, strenuous workout, it’s important to give our bodies the nutrients it needs to repair itself. The supplement formula below will help you to get the most out of your workouts by repairing your joints and muscle tissue, allowing you to recover more quickly.

Garlic Powder

Recommended Dose: 200 mg

Aside from its ability to add flavor to meals, garlic powder is a powerful antioxidant and immune system booster. Garlic powder can help lower blood pressure, fight infections, and maintain optimum health.

Spinach Powder

Recommended Dose: 200 mg

Spinach is rich in specific vitamins and minerals which are critical to muscle repair and recovery including magnesium, Vitamin A, Vitamin C, iron, and Omega-3. Spinach powder can help your body repair tissue and reduce muscle soreness.

Cumin Powder

Recommended Dose: 200 mg

A common spice used in Mexican, Indian, and Middle Eastern dishes, cumin can help reduce inflammation and serves as a natural remedy for muscle cramps and spasms. In addition to its anti-inflammatory properties, cumin can also improve digestion and is high in health promoting plant compounds including alkaloids, phenols, terpenes, and flavonoids.

Acai Berry Juice Powder

Recommended Dose: 100 mg

A powerful antioxidant, acai berry helps the body reduce inflammation and oxidative stress. Acai berry has also been shown to improve sleep and support immune system function.

Hawthorn Berry Powder

Recommended Dose: 100 mg

Widely known for its cardiovascular benefits, hawthorn berry has been used by herbal healers as a therapy for cardiovascular disease. Hawthorne berry can improve cardiac function and increase blood flow to the brain and body, promoting overall healing.

Turmeric Powder

Recommended Dose: 400 mg

With a long history in ayurvedic healing, a recovery supplement wouldn’t be complete without this powerful inflammation-fighting ingredient. Curcumin, the main active ingredient in turmeric, boosts brain-derived neurotrophic factor (BDNF) which helps the neurons in the brain multiply and form new connections. Curcumin alone is poorly absorbed into the bloodstream, so it is best to consume with black pepper to optimize absorption.

***Recommended Capsule Size : One 000 capsule or two 0 capsules***

What’s Next?

Now that you’ve decided to create your own herbal supplements, you might ask, “What’s the next step?” Click here to learn more about filling your own capsules and learn the equipment you need to make it painless and easy to do.

There are endless possibilities in creating your own herbal supplements. The recommendations above should serve as a guide to get you started but feel free to experiment to find what works best for you. If you have any additional herbs to recommend for those who live an active lifestyle, let us know in the comment section below! 

Remember: The dosages given are strictly recommendations. If you would like to make your own supplements, we strongly suggest consulting your doctor to get more accurate dosages. Everyone's body is different, therefore, the dose will vary from individual to individual. 

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