- Ashwagandha
- Bacopa
- Black cohosh
- Black seed oil
- Chamomile
- Cinnamon
- Cordyceps
- Echinacea
- Elderberry
- Fenugreek
- Garcinia cambogia
- Garlic
- Ginger
- Ginkgo
- Ginseng
- Hawthorn
- Holy basil
- Kava
- Licorice and DGL
- Lion's mane
- Maca
- Milk thistle
- Nettle leaf
- Olive leaf extract
- Oregano oil
- Peppermint oil
- Reishi
- Rhodiola rosea
- Saw palmetto
- Schisandra
- Slippery elm and marshmallow root
- St. John's wort
- Valerian
No. 113Ashwagandha
Ashwagandha is a shrub used for centuries in Ayurveda, the traditional medicine of India. It is an adaptogen: it helps the body handle stress, practically a full-time job these days. It lowers the stress hormone cortisol, improves sleep and supports thyroid function.
Main benefits
Stress and cortisol; sleep; thyroid support
Food sources
Not found in food. Supplements are made from the root of Withania somnifera, a small shrub in the nightshade family native to India, the Middle East and Africa.
Why people take it
People take it to feel calmer under stress, to sleep better, and sometimes to support a sluggish thyroid. The evidence for stress and sleep is encouraging; for other uses it is limited.
Amounts
300–600 mg a day
Cautions and interactions
Pregnancy. Overactive thyroid or thyroid medication (raises thyroid hormone). Autoimmune disease, sedatives, immunosuppressants, upcoming surgery. Rare liver injury. Nightshade allergy.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 114Bacopa
Bacopa is a creeping wetland plant used in Ayurveda as a "brain tonic." It contains compounds called bacosides that support memory and learning. Its effects build slowly, usually over several weeks of regular use, so think slow cooker, not microwave.
Main benefits
Memory and learning (Blaylock cites studies at about 300 mg)
Food sources
Not a common food. Supplements are made from the leaves and stems of Bacopa monnieri, a small herb that grows in wet, marshy places in India and other warm regions.
Why people take it
People take it to support memory, learning and focus. Some studies in adults show modest gains in memory after several weeks, but the overall evidence is still limited.
Amounts
300–600 mg a day
Cautions and interactions
Stomach upset. Slow heart rate. Thyroid conditions (may raise thyroid hormone). Anticholinergic drugs.
Reference entry: not taught in a course Lesson.
No. 115Black cohosh
Black cohosh is a North American plant whose root has long been used in Native American medicine. Today it is best known as a remedy for menopausal hot flashes and night sweats. How it works in the body is not fully understood, which keeps the researchers busy.
Main benefits
Menopausal hot flashes
Food sources
Not found in food. Supplements are made from the root of Actaea racemosa (also called Cimicifuga racemosa), a tall woodland plant in the buttercup family native to eastern North America.
Why people take it
Women take it to ease hot flashes, night sweats and other menopausal symptoms. Study results are mixed: some women notice relief, while others notice little difference.
Amounts
Common amount: 20–40 mg twice a day, up to 6 months.
Cautions and interactions
Liver disease (rare liver injury). Hormone-sensitive cancer (breast, uterine): avoid, because its hormone effects are not settled. Pregnancy.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 116Black seed oil
Black seed oil is pressed from the small black seeds of Nigella sativa, a flowering plant used in traditional medicine across the Middle East, North Africa and South Asia. Its main active compound, thymoquinone (try saying that three times fast), has antioxidant and anti-inflammatory effects. It is used to support immunity, ease allergies and help with blood sugar.
Main benefits
Immunity; allergies; blood sugar
Food sources
The seeds (also called black cumin, kalonji or nigella) are a common spice, sprinkled on breads such as naan and used in curries and pickles. The oil is pressed from these seeds.
Why people take it
People take it for seasonal allergies, general immune support and blood sugar balance. Small studies are promising, but the evidence is still limited.
Amounts
Common amount: 1–2 teaspoons of oil or 500–2,000 mg a day.
Cautions and interactions
Pregnancy (large amounts). Blood thinners. Diabetes and blood pressure medication. Stop before surgery.
Reference entry: not taught in a course Lesson.
No. 117Chamomile
Chamomile is a daisy-like flower that has been brewed as a soothing tea for thousands of years, long before anyone called it self-care. It contains apigenin, a plant compound that gently calms the nervous system. It is used to help with sleep and to settle an upset stomach.
Main benefits
Sleep; calm digestion
Food sources
Made from the dried flowers of German chamomile (Matricaria chamomilla) or Roman chamomile, both members of the daisy family. It is most often taken as an herbal tea.
Why people take it
People drink it to wind down before bed, ease mild anxiety, and settle gas, bloating or indigestion. It is gentle and widely used, though research on sleep is limited.
Amounts
Common amount: 1–4 cups of tea a day.
Cautions and interactions
Ragweed allergy. Warfarin. Sedatives.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 118Cinnamon
Cinnamon is a familiar spice made from the inner bark of trees in the Cinnamomum family. It helps the body respond better to insulin and modestly lowers blood sugar (a cinnamon roll, sadly, does not count). There are two main types: Ceylon, often called true cinnamon, and the more common cassia.
Main benefits
Blood sugar
Food sources
Found in ground cinnamon and cinnamon sticks. Most supermarket cinnamon is cassia; Ceylon cinnamon is lighter in color, more crumbly, and usually labeled as Ceylon.
Why people take it
People use it to help manage blood sugar, often alongside a diabetes-friendly diet. Results in studies are mixed, with some showing small improvements and others showing none.
Amounts
Common amount: 1–3 g a day; prefer Ceylon.
Cautions and interactions
Cassia is high in coumarin (liver) at large amounts. Diabetes medication; blood thinners.
Reference entry: not taught in a course Lesson.
No. 119Cordyceps
Cordyceps is a medicinal fungus long used in Traditional Chinese Medicine as a tonic for energy and vitality, and traditionally to support the lungs and kidneys. It helps the body use oxygen and improves stamina during exercise, a fungus with surprising athletic ambitions.
Main benefits
Energy; stamina; lungs and kidneys
Food sources
Wild Cordyceps grows on caterpillar larvae in the high mountains of Tibet and is rare and costly. Most supplements today are cultivated, often as Cordyceps militaris or as fermented mycelium.
Why people take it
People take it for energy, stamina and athletic endurance, and as a traditional tonic for the lungs and kidneys. The evidence in people is limited and mixed.
Amounts
1–3 g
Cautions and interactions
Autoimmune disease and immunosuppressants. Blood thinners and upcoming surgery. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 120Echinacea
Echinacea, or purple coneflower, is a North American plant in the daisy family, a garden beauty with a day job. Its roots and above-ground parts contain compounds that stimulate parts of the immune system. It is most often taken at the first sign of a cold.
Main benefits
Colds; immune support
Food sources
Not found in food. Supplements, teas and tinctures are made from the roots, flowers and leaves of Echinacea purpurea and related coneflowers native to the North American prairies.
Why people take it
People take it to shorten colds or make them milder, usually starting at the first symptoms. Study results are mixed: some show a modest benefit, others show none.
Amounts
Common amount: 300–500 mg three times a day for 7–10 days.
Cautions and interactions
Ragweed and daisy-family allergy. Autoimmune disease; immunosuppressants.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 121Elderberry
Elderberry is the dark purple fruit of the black elder tree, the color of a good jam. The berries are rich in anthocyanins, plant pigments with antioxidant effects, and extracts help the body fight cold and flu viruses. It is usually taken as a syrup or lozenge during illness.
Main benefits
Colds and flu
Food sources
Made from the cooked berries of the black elder (Sambucus nigra). Cooked elderberries are also used in jams, pies and cordials, and elderflowers are used in drinks.
Why people take it
People take it to shorten colds and flu and ease symptoms, often starting at the first sign of illness. A few small studies are encouraging, but the evidence is still limited.
Amounts
Common amount: syrup 1 tablespoon up to four times a day during illness.
Cautions and interactions
Raw berries, leaves and stems are toxic (use cooked products). Autoimmune disease; immunosuppressants.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 122Fenugreek
Fenugreek is a plant in the pea family whose small golden seeds have a maple-like aroma, all the pancake-breakfast smell without the syrup. The seeds are rich in soluble fiber, which slows the absorption of sugar from food. It is used to lower blood sugar and, traditionally, to help breastfeeding mothers make more milk.
Main benefits
Blood sugar; breast-milk supply
Food sources
The seeds are a common spice in Indian, Middle Eastern and Ethiopian cooking, used in curries, spice blends and pickles. The leaves (methi) are eaten as a vegetable.
Why people take it
People take it to help manage blood sugar and to boost breast-milk supply. Some studies support a modest effect on blood sugar; evidence for milk supply is limited.
Amounts
Common amount: 2–5 g of seed a day.
Cautions and interactions
Pregnancy. Diabetes medication; blood thinners. Peanut and chickpea allergy.
Reference entry: not taught in a course Lesson.
No. 123Garcinia cambogia
Garcinia cambogia is a small, pumpkin-shaped tropical fruit. Its rind contains hydroxycitric acid (HCA), which was thought to curb appetite and keep the body from making fat. In practice, studies in people have shown little or no effect on weight. The marketing did the heavy lifting.
Main benefits
Popular for weight loss; evidence is weak
Food sources
The dried fruit rind (also called Malabar tamarind or kudam puli) is used to add sourness to South Indian and Southeast Asian curries. Supplements are concentrated HCA extracts.
Why people take it
It is popular for weight loss and appetite control. The evidence is weak: most well-designed studies show little or no extra weight loss compared with a placebo.
Amounts
Common amount: 500–1,000 mg before meals.
Cautions and interactions
Liver injury has been reported. Diabetes medication; SSRIs. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 124Garlic
Garlic is a pungent bulb in the onion family, used as both food and medicine for thousands of years. Its sulfur compounds, including allicin, relax blood vessels, modestly lower blood pressure and cholesterol, and strengthen the immune system. Aged garlic extract is a milder, low-odor form, good news for your neighbors.
Main benefits
Blood pressure; cholesterol; immunity
Food sources
Found in fresh garlic cloves, which release allicin when crushed or chopped. Onions, leeks and chives contain related sulfur compounds in smaller amounts.
Why people take it
People take it to support heart health, especially blood pressure and cholesterol, and for immune support. Studies show modest benefits for blood pressure; results for cholesterol and colds are mixed.
Amounts
Common amount: 600–1,200 mg aged extract, or 1–2 fresh cloves a day.
Cautions and interactions
Blood thinners; stop before surgery. Some HIV drugs.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 125Ginger
Ginger is a spicy, aromatic root used in cooking and healing across Asia for thousands of years, at home in kitchen and medicine cabinet alike. Its active compounds, such as gingerols, help calm nausea, support digestion and ease inflammation. It is one of the best-studied herbal remedies for nausea.
Main benefits
Nausea; digestion; inflammation
Food sources
Found in fresh ginger root, ground ginger, ginger tea and pickled ginger. It is the underground stem of Zingiber officinale, a close relative of turmeric.
Why people take it
People use it for nausea (including morning sickness and motion sickness), indigestion and achy joints. The evidence is good for nausea and more mixed for pain and inflammation.
Amounts
Common amount: 1–3 g of dried ginger a day; up to 1 g a day for pregnancy nausea.
Cautions and interactions
Blood thinners at high amounts. Gallstones.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 126Ginkgo
Ginkgo biloba is one of the oldest living tree species, a true survivor, and its fan-shaped leaves are used in medicine. Standardized leaf extracts contain flavonoids and terpenes that improve blood flow, especially to the brain, hands and feet. It is taken to support circulation and memory.
Main benefits
Circulation; memory
Food sources
Extracts are made from the leaves of the Ginkgo biloba tree. The roasted seeds are eaten in parts of Asia, but they are not the same as the leaf extract.
Why people take it
People take it for memory, focus and poor circulation in the legs. Results are mixed: some studies show small benefits, while large studies have not shown that it prevents memory loss.
Amounts
Common amount: 120–240 mg a day.
Cautions and interactions
Blood thinners; stop before surgery. Seizure disorders.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 127Ginseng
Ginseng is a slow-growing root prized in Asian and North American traditional medicine: patience, in root form. True ginseng includes Panax ginseng (Asian) and Panax quinquefolius (American), which contain active compounds called ginsenosides. It boosts energy, strengthens immunity and steadies blood sugar.
Main benefits
Energy; immunity; blood sugar
Food sources
Not a common food, though the root is used in teas and in Korean dishes such as ginseng chicken soup. Supplements come from the dried roots of Panax species; "Siberian ginseng" (eleuthero) is a different plant.
Why people take it
People take it for energy, mental sharpness, immune support and blood sugar balance. Some studies show modest benefits for fatigue and blood sugar, but overall the evidence is mixed.
Amounts
Panax 200–400 mg extract
Cautions and interactions
Warfarin (weakens it). Diabetes drugs (low sugar). MAOIs and stimulants. High blood pressure (Panax). Hormone-sensitive conditions. Insomnia. Pregnancy.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 128Hawthorn
Hawthorn is a thorny shrub in the rose family, and its berries, leaves and flowers have long been used as a heart tonic in Europe. It contains flavonoids and other antioxidants that relax blood vessels and strengthen the heart's pumping. It is the classic heart and circulation tonic, and it has earned the title.
Main benefits
Heart and circulation
Food sources
The small red berries (haws) are made into jams, jellies, syrups and teas, and into sweet snacks in China. Supplements are extracts of the berries, leaves and flowers of Crataegus species.
Why people take it
People take it to support heart health, circulation and blood pressure. Some studies show modest benefits for symptoms of mild heart failure as an add-on to standard care, but it does not replace heart medication.
Amounts
Common amount: 160–900 mg of extract a day.
Cautions and interactions
Heart medication (digoxin, beta blockers, nitrates): hawthorn adds to their effects, so the prescriber adjusts the drug dose.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 129Holy basil
Holy basil, or tulsi, is a fragrant plant in the mint family that is sacred in Hindu tradition and widely used in Ayurveda. It is considered an adaptogen, helping the body cope with physical and emotional stress, the kind modern life hands out daily. It also steadies blood sugar and strengthens immunity.
Main benefits
Stress; blood sugar; immunity
Food sources
The leaves are brewed as tulsi tea and used in Thai stir-fries such as pad kra pao. Supplements are made from the leaves of Ocimum tenuiflorum (also called Ocimum sanctum).
Why people take it
People take it to ease stress, support steady blood sugar and strengthen immunity, often as a calming daily tea. The evidence is promising but limited.
Amounts
As tea, or 300–2,000 mg extract
Cautions and interactions
May lower blood sugar. May slow clotting: stop before surgery. Couples trying to conceive and pregnancy.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 130Kava
Kava is a plant from the South Pacific islands, where its root is made into a traditional ceremonial drink. Its active compounds, kavalactones, have a calming effect on the nervous system, a slow exhale in a cup. It is used for short-term relief of anxiety.
Main benefits
Anxiety
Food sources
Not a food. A traditional drink is made from the ground root of Piper methysticum, a pepper-family plant, in Fiji, Vanuatu, Tonga and other Pacific islands. Supplements are root extracts.
Why people take it
People take it to ease anxiety and tension and to relax. Several studies show it eases anxiety in the short term.
Amounts
Common amount: 120–250 mg kavalactones a day, short-term.
Cautions and interactions
Liver injury has been reported: avoid with liver disease, alcohol, acetaminophen and sedatives. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 131Licorice and DGL
Licorice is a sweet root used in herbal medicine for thousands of years. DGL (deglycyrrhizinated licorice; the 'de' says it all) has most of the compound glycyrrhizin removed. Chewed before meals, DGL protects the lining of the stomach and esophagus and eases heartburn.
Main benefits
DGL: stomach lining and heartburn
Food sources
Licorice root comes from Glycyrrhiza glabra, a plant in the pea family. Most licorice candy in the US is flavored with anise, not real licorice. DGL comes as chewable tablets and powders.
Why people take it
People chew DGL to soothe heartburn, indigestion and an irritated stomach lining. It has a long traditional use, but the evidence in people is limited.
Amounts
Common amount: DGL 380–760 mg chewed before meals.
Cautions and interactions
Whole licorice raises blood pressure and lowers potassium: avoid with high blood pressure, heart or kidney disease, water pills and pregnancy. DGL does not have this effect.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 132Lion's mane
Lion's mane is an edible mushroom that grows in shaggy white clusters resembling a lion's mane, a supplement that looks like its name. It contains compounds (hericenones and erinacines) that stimulate nerve growth factor in lab studies, which supports the health of nerve cells. It is used for memory, mood and gut health.
Main benefits
Nerve growth factor; memory; mood; gut
Food sources
Found as a gourmet mushroom (Hericium erinaceus), eaten cooked, with a mild, seafood-like taste. Supplements use the fruiting body, the mycelium, or both.
Why people take it
People take it to support memory, focus and mood, and for gut health. Early studies are encouraging, but the evidence in people is still limited.
Amounts
500–3,000 mg
Cautions and interactions
Mushroom allergy. May add to blood thinners and diabetes drugs. Little pregnancy data.
Reference entry: not taught in a course Lesson.
No. 133Maca
Maca is a root vegetable in the cabbage family that grows high in the Andes of Peru, far from any cabbage patch. It has traditionally been eaten for energy and stamina. Today it is used for energy, libido and easing menopause symptoms.
Main benefits
Energy; libido; menopause symptoms
Food sources
Maca root (Lepidium meyenii) is eaten cooked in Peru, in porridges, drinks and baked goods. It is sold as a powder, often gelatinized (pre-cooked) for easier digestion.
Why people take it
People take it for energy, sex drive and menopausal symptoms such as hot flashes and mood changes. Small studies show some benefit for libido, but the evidence overall is limited.
Amounts
Common amount: 1.5–3 g a day.
Cautions and interactions
Thyroid conditions (eat it cooked or gelatinized). Hormone-sensitive conditions.
Reference entry: not taught in a course Lesson.
No. 134Milk thistle
Milk thistle is a spiny plant with purple flowers and white-veined leaves. Its seeds contain silymarin, a group of antioxidant compounds that help protect liver cells and support their repair. It is one of the best-known herbs for liver health, a prickly plant with a soft spot.
Main benefits
Liver support
Food sources
Not a common food. Supplements are made from the seeds of Silybum marianum, a thistle in the daisy family native to the Mediterranean.
Why people take it
People take it to support the liver, including during cleansing programs and with fatty liver or other liver stress. Study results are mixed.
Amounts
Common amount: 140 mg silymarin two or three times a day.
Cautions and interactions
Ragweed allergy. Hormone-sensitive conditions. Diabetes medication.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 135Nettle leaf
Stinging nettle is a common wild plant whose leaves are rich in minerals and plant compounds, which makes up for the sting. Freeze-dried leaf extracts calm the body's allergic response, which is why they are popular for hay fever. The leaf also provides minerals such as calcium, iron and magnesium, along with vitamin K.
Main benefits
Seasonal allergies; minerals
Food sources
The young leaves are eaten cooked (cooking removes the sting) in soups, pestos and teas. Nettle (Urtica dioica) grows wild across Europe, Asia and North America.
Why people take it
People take it for seasonal allergies and as a mineral-rich tonic tea. A few small studies suggest relief from hay fever symptoms, but the evidence is limited.
Amounts
Common amount: 300–600 mg a day.
Cautions and interactions
Blood thinners (vitamin K). Lithium; water pills; blood pressure and diabetes medication.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 136Olive leaf extract
Olive leaf extract comes from the leaves of the olive tree, proof the tree offers more than olives. Its main compound, oleuropein, is an antioxidant that relaxes blood vessels and strengthens the immune system. It is used for blood pressure and general immune support.
Main benefits
Blood pressure; immunity
Food sources
Oleuropein gives raw olives their bitter taste, and small amounts remain in olives and extra-virgin olive oil. Supplements are extracts of the leaves of Olea europaea.
Why people take it
People take it for blood pressure and immunity, and for colds. Some small studies suggest modest blood pressure benefits, but the evidence is limited.
Amounts
Common amount: 500–1,000 mg a day.
Cautions and interactions
Blood pressure and diabetes medication (additive).
Reference entry: not taught in a course Lesson.
No. 137Oregano oil
Oregano oil is a concentrated oil from the wild oregano plant, a long way from the pizza shaker. Its main compounds, carvacrol and thymol, have strong antimicrobial effects in lab studies. It is used short-term for gut and respiratory infections.
Main benefits
Gut and respiratory infections (short-term)
Food sources
Oregano is a common kitchen herb, but the oil is far more concentrated. Supplements are steam-distilled from wild Mediterranean oregano (Origanum vulgare) and sold in capsules.
Why people take it
People take it short-term for gut infections, yeast overgrowth and colds. Most of the evidence comes from lab studies; research in people is limited.
Amounts
Common amount: 50–200 mg in capsules, short-term. Never undiluted.
Cautions and interactions
Pregnancy. Mint-family allergy. Blood thinners. Lowers iron absorption.
Reference entry: not taught in a course Lesson.
No. 138Peppermint oil
Peppermint oil is the concentrated essential oil of the peppermint plant. Its main compound, menthol, relaxes the smooth muscle of the intestines, easing cramping and spasms. Enteric-coated capsules release the oil in the intestines rather than the stomach, a delivery with a precise address.
Main benefits
Irritable bowel symptoms
Food sources
Peppermint (Mentha x piperita) is a common herb used fresh and in teas, candies and flavorings. The oil is steam-distilled from the leaves.
Why people take it
People take it to ease cramping, bloating and pain from irritable bowel syndrome. It is one of the better-supported herbal remedies for IBS symptoms.
Amounts
Common amount: 180–225 mg two or three times a day before meals.
Cautions and interactions
Reflux and hiatal hernia (can worsen heartburn). Take apart from antacids.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 139Reishi
Reishi is a glossy, reddish-brown mushroom, more like varnished wood than dinner, valued for centuries in Chinese and Japanese medicine. It contains beta-glucans and triterpenes, which balance the immune system and promote calm. It is used for immunity, sleep and relaxation.
Main benefits
Immunity; sleep; calm
Food sources
Too woody and bitter to eat as food. It is taken as teas, powders, tinctures and extracts made from Ganoderma lucidum and related species.
Why people take it
People take it to support immunity, improve sleep and feel calmer. Much of the research is in the lab or in animals; evidence in people is limited.
Amounts
1–3 g extract
Cautions and interactions
Blood thinners and bleeding disorders; upcoming surgery. Low blood pressure. Immunosuppressants and transplants. Rare liver toxicity with powders.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 140Rhodiola rosea
Rhodiola rosea, also called golden root or arctic root, grows in cold, mountainous regions of Europe and Asia. It is an adaptogen that helps the body resist physical and mental stress. It is used to fight fatigue and support focus during stressful periods, which for many of us is most of the calendar.
Main benefits
Fatigue; stress; focus
Food sources
Not a common food. Supplements are made from the root of Rhodiola rosea, a succulent plant of the Arctic and high mountains, usually standardized to rosavins and salidroside.
Why people take it
People take it for stress-related fatigue, burnout, mental focus and endurance. Some studies show modest benefits for fatigue, but the evidence is mixed.
Amounts
200–600 mg (standardized to rosavins)
Cautions and interactions
Bipolar disorder (may trigger mania). Antidepressants, MAOIs, stimulants. Insomnia if taken late. Pregnancy.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 141Saw palmetto
Saw palmetto is a small palm native to the southeastern United States, more scrubland than postcard beach. Extracts of its berries act on the hormones that drive prostate growth. It is used to ease urinary symptoms from an enlarged prostate.
Main benefits
Prostate (urinary symptoms)
Food sources
Not a common food. Supplements are made from the ripe berries of Serenoa repens, a palm that grows in Florida and along the southeastern US coast.
Why people take it
Men take it for urinary symptoms of an enlarged prostate, such as frequent or nighttime urination and a weak stream. Results are mixed: some studies show relief, while several large trials found no more benefit than a placebo.
Amounts
Common amount: 320 mg a day.
Cautions and interactions
Hormone therapy and birth control. Pregnancy. Stop before surgery.
Reference entry: not taught in a course Lesson.
No. 142Schisandra
Schisandra is a vine whose red berries are used in Traditional Chinese Medicine. Its Chinese name means "five-flavor berry," because it tastes sweet, sour, salty, bitter and pungent: a whole tasting menu in one berry. It is considered an adaptogen and is used to support the liver, stamina and mental focus.
Main benefits
Liver; stamina; focus
Food sources
The dried berries of Schisandra chinensis are used in teas, juices and tonics in China, Korea (omija tea) and Russia. Supplements are berry extracts or powders.
Why people take it
People take it for liver support, endurance, stress and mental sharpness. Most research comes from lab, animal or small human studies, so the evidence is limited.
Amounts
500–2,000 mg
Cautions and interactions
Pregnancy (stimulates the uterus). Epilepsy. Ulcers or reflux. Interacts with drugs cleared by the liver, such as tacrolimus and warfarin.
Reference entry: not taught in a course Lesson.
No. 143Slippery elm and marshmallow root
Slippery elm bark and marshmallow root are rich in mucilage, a gel-like fiber that becomes slick when mixed with water. The name is not false advertising. This gel coats and soothes irritated tissue in the throat and digestive tract. They are used for sore throats, coughs, heartburn and an irritated gut.
Main benefits
Soothes the throat and gut lining
Food sources
Slippery elm is the inner bark of a North American elm tree (Ulmus rubra). Marshmallow root comes from Althaea officinalis, a plant of Europe and western Asia; the original candy was made from it.
Why people take it
People use them to soothe a sore throat, dry cough, heartburn or irritated gut. They have a long traditional use, but research in people is limited.
Amounts
Common amount: 1–2 teaspoons of powder in water, or 400–500 mg capsules.
Cautions and interactions
Coats the gut: take medications 1–2 hours apart.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 144St. John's wort
St. John's wort is a yellow-flowered plant that has been a fixture of European herbal medicine for centuries. Its active compounds, including hypericin and hyperforin, affect brain chemicals such as serotonin. This is why it can help lift mild to moderate low mood.
Main benefits
Mild to moderate low mood
Food sources
Not found in food. Supplements are standardized extracts of the flowering tops of Hypericum perforatum, a wild plant common in Europe and North America.
Why people take it
People take it for mild to moderate low mood. Several studies show it works better than a placebo for mild to moderate depression.
Amounts
Common amount: 300 mg three times a day.
Cautions and interactions
Many serious interactions: antidepressants (serotonin syndrome), birth control pills (stop working), warfarin, digoxin, HIV and transplant drugs. Bipolar disorder. Sun sensitivity.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.
No. 145Valerian
Valerian is a flowering plant whose root has been used as a sleep aid since ancient Greece and Rome, a sleep helper with a long résumé. It appears to calm the nervous system, partly by acting on GABA, a calming brain chemical. It is used to help people fall asleep and sleep more soundly.
Main benefits
Sleep
Food sources
Not a food. Supplements and teas are made from the root of Valeriana officinalis, a tall plant native to Europe and Asia, known for its strong, earthy smell.
Why people take it
People take it to fall asleep faster and improve sleep quality. Study results are mixed, with some people noticing a benefit and others not.
Amounts
Common amount: 300–600 mg 30–120 minutes before bed.
Cautions and interactions
Sedatives and alcohol; driving. Liver disease. Pregnancy. Stop before surgery.
Reference entry: not taught in a course Lesson. Full herbal entry: Sage Advice, Mayim's free herbal.