Herbs are extremely “2014” in the United States—very trendy, very in. But we’re way behind Asian countries like China and India. There, the plants have been at the core of Traditional Chinese Medicine (TCM) and ayurvedic medicine for thousands of years.
Catch up now. The recommendations below are known—for what they can do and can’t do, and also for any cautions you should be aware of before taking them.
This ayurvedic herb’s name comes from the Farsi aza (resin) and the Latin foetidus (smelly), and its fetid odor was thought to repel illness. Known primarily as a spice, asafoetida is used in ayurvedic medicine to promote gastrointestinal function. It’s a digestive stimulant that relieves intestinal cramping from gas; it also promotes laxative action and can eliminate intestinal parasites. A 2012 review published in Organic and Medicinal Chemistry Letters attested to the microbial powers of the essential oils of this herb.
DOSAGE: Use asafoetida under supervision of an ayurvedic physician.
PRECAUTIONS: There are no reports of side effects in adults, but it should not be given to infants or used by pregnant or nursing women.
Because the leaves of this herb are enjoyed by elephants, gotu kola (no relation to the kola nut) is traditionally considered a longevity promoter. Indian animal studies showed it improved learning and memory. It also boosts blood flow, especially through the smallest blood vessels, which is useful for diabetics prone to blood vessel problems. Topical gotu kola cream speeds wound healing. In a study of 100 pregnant women, a cream containing the herb along with vitamin E helped prevent stretch marks, and a 2013 University of Maryland review showed that the triterpenoids in the herb healed wounds in lab and animal studies.
DOSAGE: In tea, 600 milligrams dried leaves three times a day; or 60 to 120 milligrams of extract per day.
PRECAUTIONS: Gotu kola is safe in advised doses, but in excess may cause liver damage.
This superstar herb, revered in ayurvedic medicine, is known as the “Indian ginseng” because it’s an overall restorative. It strengthens the body, and treats fatigue, weakness, debility and problems of old age. Animal studies have found ashwagandha’s adaptogenic activity boosts antibody and red-blood-cell levels and spurs white blood cells to devour germs. A 2011 review in the African Journal of Traditional, Complementary and Alternative Medicines found it protects against stress and has anti-tumor effects. It was also found useful in the treatment of Parkinson’s and Alzheimer’s. Diabetics and people with high cholesterol who took ashwagandha daily lowered their cholesterol and blood sugar levels significantly after one month.
DOSAGE: 1 to 6 grams per day in capsules or tea; in tincture or liquid extract, 2 to 4 milliliters, three times a day.
PRECAUTIONS: Ashwagandha does not cause significant side effects in recommended amounts. But large doses may cause gastrointestinal distress. Pregnant women should not use it.
Beyond its traditional use as a spice, cinnamon has a long history in ayurvedic medicine. It’s warming, so it’s good for colds, congestion, and high cholesterol. Cinnamon is a traditional remedy for digestive problems like nausea and diarrhea. Recent research has confirmed cinnamon’s antibacterial and antifungal qualities; and it has been shown to kill salmonella, a type of bacteria that causes food poisoning.
A 2012 Mayo Clinic review concluded that the use of cinnamon had a potentially beneficial effect on glycemic control. One study published in 2009 found that a 500-milligram capsule of cinnamon taken twice a day for 90 days improved hemoglobin A1C levels.
DOSAGE: 0.5 to 1 gram of powdered bark in tea three times a day; in liquid extract, 0.5 mL three times daily. This tasty spice is easily added to many foods, not just toast, oatmeal and cookies.
PRECAUTIONS: There are no significant side effects, but remember that diabetics should be under the care of a specialist, and cinnamon should be used only to complement other treatments.
A close relative of frankincense, this tree’s transparent gold resin has been traditionally used as an astringent and anti-inflammatory. Recent studies in India and Germany [2012] found boswellia has a positive effect on pain and stiffness resulting from rheumatoid arthritis, leading to speculation that the plant could aid sufferers of other chronic inflammatory diseases like ulcerative colitis and psoriasis; the herb significantly reduces pain and swelling.
DOSAGE: 350 to 400 milligrams per day.
PRECAUTIONS: There are no known side effects.
Dong quai is a major herb in TCM, and is typically used to relieve pain and strengthen blood flow. Researchers at China’s Fourth Military Medical University found dong quai inhibits blood clots that trigger heart attack, while a study at Wuhan University determined it helps restore blood flow through the brain after a stroke. In the West, it’s often prescribed for menstrual complaints such as cramps and PMS. Look for products whose labels specify Angelica (or A.) sinensis.
DOSAGE: 4 to 6 grams of the powdered root with meals; or 20 to 40 drops of liquid extract with meals.
PRECAUTIONS: Dong quai causes no significant side effects, but pregnant women should avoid it and you should avoid if you are on blood thinners.
Licorice is the most widely used Chinese herb. Dubbed “the great harmonizer,” it moderates the effects of harsh herbs and sweetens the taste of bitter ones. It’s known as a safe, gentle and effective remedy for inflammation like sore throats, allergies, food poisoning, stings and muscle-spasm pain. Licorice also helps treat ulcers and, according to a study at the University of Texas, stimulates the immune system.
DOSAGE: 1 to 4 grams powdered root three times a day; 1 teaspoon chopped licorice root added to hot water to soothe a sore throat.
PRECAUTIONS: Look for DGL or deglycyrrhizinated licorice.
At high doses, licorice may cause laxative effects, fluid retention, and hypertension. Those with heart disease or hormone-sensitive cancers shouldn’t take licorice as an herbal treatment. Eating it is fine.
Called “the mushroom of immortality,” this fungus treats fatigue, respiratory and liver complaints, cancer and heart disease. Reishi’s immune effect was confirmed at the Free University of Berlin and at Peking University Health Science Center. Korean studies noted antibacterial and antiviral activity. A potent antioxidant, reishi may help prevent cancer-causing cell damage. Lab and animal studies in Japan and at Methodist Research Institute in Indianapolis found reishi suppressed growth of colon, prostate and breast cancers.
DOSAGE: Use reishi in consultation with a TCM practitioner.
PRECAUTIONS: Reishi may lead to dizziness, skin irritation and GI upset; avoid it if you’re pregnant.