Many herbs and teas can subtly improve your health. However, it’s important to consider the available evidence regarding each herb’s effectiveness and any potential interactions or safety concerns.
Safety Precautions
Avoid using herbs for infants, children, pregnant women, and nursing mothers. Most herbs have not been tested for safety in these vulnerable groups. If you are pregnant or nursing and wish to try herbal supplements, consult a healthcare professional first.
When considering herbal remedies alongside traditional medicine, it’s best to discuss options with your healthcare provider.
Lack of Regulation
It’s crucial to note that herbs and supplements are not regulated by the Food and Drug Administration (FDA) for safety or quality. Keep this in mind before making your choices.
Ginkgo Biloba
Ginkgo biloba is one of the oldest tree species and a key herb in Chinese medicine. Its leaves are often used to create capsules, tablets, and extracts, or they can be dried and made into tea.
While many people report benefits from ginkgo biloba, there are no FDA-approved uses for it, and scientific evidence is limited. Some research suggests it may help improve:
- Cognitive impairment and dementia
- Cardiovascular diseases
- Sexual dysfunction
- Psychological disorders
- Tinnitus and vertigo
- Macular degeneration and glaucoma
- Altitude sickness
A 2021 review indicated that ginkgo biloba might assist with dementia symptoms but called for more research.
Potential Side Effects
Before adding ginkgo biloba to your diet, consider the following side effects:
- Headaches
- Heart palpitations
- Constipation
- Allergic skin reactions
- Gastrointestinal upset
Ginkgo is generally safe, but the maximum recommended dosage is 240 milligrams (mg) per day.
Turmeric
Turmeric, a plant from the ginger family, is native to Southeast Asia and has been used in various traditional medicines. The health benefits of turmeric are largely attributed to curcumin, its main active ingredient. However, studying curcumin is challenging because it is unstable and poorly absorbed in the bloodstream.
Research suggests that turmeric may benefit conditions such as:
- Diabetes
- Arthritis
- Mental health issues
- Cardiovascular diseases
- Metabolic syndrome
However, more studies are needed.
Considerations
Turmeric is generally safe when used in recommended amounts. Keep these points in mind before adding turmeric supplements to your diet:
- High doses of turmeric may be unsafe during pregnancy.
- There is limited research on turmeric safety during nursing.
- High doses may also have blood-thinning effects.
Consult your healthcare provider before starting turmeric supplements, especially if you are pregnant, nursing, or taking blood thinners.
Evening Primrose Oil
Evening primrose oil, derived from the bright yellow evening primrose flower, is believed to help alleviate symptoms of premenstrual syndrome (PMS) and skin conditions like eczema.
Research on evening primrose has mixed results. A 2022 review noted that animal studies suggested it might help those with polycystic ovary syndrome (PCOS) by lowering testosterone and other hormones. A 2018 study found it might reduce fatigue and improve cognitive function in people with multiple sclerosis (MS).
- Some evidence supports its use for:
- Atopic dermatitis (eczema)
- PMS
- Breast pain
However, the National Center for Complementary and Integrative Health (NCCIH) states there isn’t enough scientific evidence to back these claims.
Considerations
Before using evening primrose oil, consider the following:
- Safety during pregnancy and nursing is unclear.
- Common side effects include nausea, stomach pain, and headaches.
- There is little evidence on safety for children.
Speak with your healthcare provider to ensure it is safe and won’t interact with any medications you may be taking.
Flaxseed
Flaxseed is considered a “superfood” due to its numerous health benefits. It is available in three common forms: ground, whole, and oil.
Flaxseed may help lower cholesterol and blood pressure. It can also improve blood sugar levels and insulin resistance, and may possess antioxidant and anticancer properties. A 2019 review indicated that flaxseed could positively impact cardiovascular health, gastrointestinal health, diabetes, and hormone levels.
Considerations
The suggested intake of flaxseed is about two tablespoons per day. You can easily incorporate flaxseed into your diet by adding it to yogurt, salads, muffins, or smoothies.
Flaxseed is generally safe, but consuming whole seeds may lead to undigested particles in the body. It is best to grind them before consumption.
Tea Tree Oil
Native to Australia, tea tree oil is thought to be beneficial for various conditions, including:
- Mild acne
- Athlete’s foot
- Small wounds
- Lice
- Insect bites
- Nail fungus
However, the NCCIH indicates that there is limited research supporting the effectiveness of tea tree oil for these uses. More studies are needed.
Considerations
Keep the following points in mind before using tea tree oil:
It should not be taken orally, as ingestion can lead to severe symptoms like muscle coordination loss, confusion, breathing issues, or even coma.
Some individuals may develop skin rashes or irritation.
Safety during pregnancy and nursing is not well studied.
Consult your healthcare provider before starting tea tree oil.
Echinacea
Echinacea is a North American flower promoted as a supplement that may boost the immune system. It is often suggested for the common cold and other infections, as it may help reduce the duration of a cold and, in some cases, prevent colds.
A 2015 review found a slight reduction in cold incidence in some individuals, but more research is necessary. There is no evidence supporting echinacea’s effectiveness for other conditions.
Considerations
Before using echinacea, consider the following:
Generally safe for most adults, but the long-term safety is unknown.
Common side effects include nausea, stomach pain, and allergic reactions.
Safety during pregnancy and nursing is limited.
Grapeseed Extract
Grapeseed extract, derived from the seeds of wine grapes, is believed to help with various conditions, including:
- Reducing inflammation
- Promoting wound healing
- Assisting with venous insufficiency
Grapeseeds and leaves may also have antioxidant properties. However, the scientific validation of these claims is still needed.
Considerations
Adverse effects from grapeseed extract are rare in short-term studies. The NCCIH notes the following considerations:
It may not be safe if you have a bleeding disorder, are taking blood thinners, or are preparing for surgery.
Safety during pregnancy and nursing is unclear.
Lavender
Lavender, native to the Mediterranean, is commonly used to flavor foods and as a scent in soaps and cosmetics. It has been promoted for various uses, including:
- Anxiety relief
- Depression support
- Digestive issues
- Aromatherapy
A 2019 review found that lavender may effectively reduce anxiety, particularly when taken orally. More research is needed to explore its other benefits.
Considerations
The NCCIH advises that:
Short-term use is generally safe.
Topical use may cause allergic reactions in some individuals.
Safety during pregnancy and nursing is not well established.
Chamomile
Chamomile has a long history as a medicinal herb in ancient cultures. It is often suggested for various health issues, though human studies are limited.
A 2023 review indicated that chamomile shows promise as a herbal therapy for conditions like:
- Anxiety
- Sleep quality improvement
- Gastrointestinal dysfunction
- Chronic pain
- Diabetes
Considerations
Before using chamomile, consider the following:
Generally safe for short-term use, but long-term safety is unknown.
Side effects are uncommon but may include nausea, dizziness, or allergic reactions.
There are reports of interactions with medications for organ rejection and blood thinners.
Safety during pregnancy and nursing is unknown.
Conclusion
Many herbs and plants may provide health benefits, but research on these benefits is limited. It is essential to consult with a healthcare professional before starting any herbal supplements, particularly if you are pregnant, nursing, or taking medications.
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