Some herbs have strong clinical evidence and can help with digestion, inflammation, mood, and more. This page sums up what actually works, common doses researchers use, and simple safety rules so you can use herbs smarter — not riskier.
Turmeric (curcumin) — Good for mild inflammation and joint pain in several randomized trials. Look for a standard extract with at least 95% curcuminoids. Typical dose: 500–1,000 mg of curcumin once or twice daily with black pepper (piperine) or a formulation that increases absorption.
Ginger — Helpful for nausea (pregnancy and motion sickness) and some digestive upset. Common dose: 500–1,000 mg up to three times per day. Avoid high doses right before surgery because it may affect bleeding.
St. John’s wort — Shown in many studies to help mild–moderate depression. Standardized extract (usually 300 mg, three times daily) is common. Major caution: it interacts with many prescription drugs (antidepressants, birth control, blood thinners, transplant meds).
Ashwagandha — Used in trials for stress and mild anxiety; typical dose 300–600 mg of a standardized root extract per day. Watch for sedation if combined with sleep meds or alcohol.
Ginkgo biloba — Studied for memory and circulation. Typical dose: 120–240 mg daily of a standardized extract. Skip if you take blood thinners or have bleeding risks.
Saw palmetto — Often used for mild urinary symptoms from enlarged prostate. Evidence is mixed; common dose is 320 mg daily of a standardized extract.
Check interactions first. If you take prescription meds, ask a clinician or pharmacist before starting any herb. Herbs like St. John’s wort, ginkgo, garlic, and ginger can change how drugs work or affect bleeding risk.
Prefer standardized extracts and third-party testing. Look for seals from USP, NSF, or independent labs. Avoid products with vague “proprietary blends” that hide ingredient amounts.
Start low and track effects. Begin at the lower end of the suggested dose for 1–2 weeks to see how you react. Note side effects like stomach upset, headaches, rash, or changes in sleep and mood.
Avoid during pregnancy and breastfeeding unless a trusted provider approves. Also pause herbs before surgery as some increase bleeding or interact with anesthesia.
Source matters. Buy from reputable brands, check batch numbers, and read recent customer reviews for spoilage or potency complaints. If a product sounds too cheap or claims to cure everything, skip it.
When to see a doctor: if your symptoms worsen, you develop new symptoms, or you’re on chronic medication that could interact. Herbs can help, but they’re not a substitute for medical care when you need it.
Use this page as a quick reference. If you want more on a single herb—dosing studies, quality picks, or interaction details—check individual articles or ask a pharmacist for personalized advice.
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