20 must-have herbs for your medicine cabinet: you can count on these herbs to treat your health problems—without the side effects of drugs - Consumer guide: how to be an educated consumer

Natural Health, July, 2003 by Maria Noel Mandile

LUCKY FOR US, WE LIVE AT A time when researchers gather new information about herbs almost daily. And they're confirming that sometimes herbs just work better than prescription and over-the-counter medicines. For example, deglycyrrhizinated licorice heals ulcers without the risk of severe bleeding that accompanies prescription ulcer medicines. And St. John's wort lifts mild and moderate depression without squashing your libido or making you sleepy the way prescription antidepressants do. Here we reveal the 20 herbs that experts say you can count on to safely treat common chronic ailments.

Acid Reflux

The Best Herb: If you suffer from acid reflux, deglycyrrhizinated licorice (Glycyrrhiza glabra), or DGL, could make meals more pleasant. DGL coats your esophagus, protecting it from irritating stomach acid, and reduces painful inflammation in your esophagus, says Rob McCaleb, president of the Herb Research Foundation in Boulder, Colo. Researchers haven't yet studied DGL's effect on acid reflux, but previous studies have confirmed that the herb eases inflammation, pain, and other disorders of the gastrointestinal system.

The Best Dose: Chew two 250 mg wafers 20 minutes before you eat a large, spicy, or acidic meal, and take up to six wafers a day. DGL must make direct contact with your esophagus to help, so chewable DGL wafers provide the best relief. Do not substitute any form of regular licorice for DGL because regular licorice can increase your blood pressure. And do not use DGL if you are pregnant or nursing.

Anxiety

The Best Herb: Relief can be yours within a few hours when you take kava kava (Piper methysticum), which appears to calm your nervous system by binding to the brain receptors that promote relaxation. This year scientists reviewed n well-designed human studies on the herb and concluded that kava kava effectively and safely quelled anxiety. You may have seen news stories warning against kava kava because it may cause liver damage, but McCaleb says these findings have not been substantiated in adults with healthy livers. "The major anti-anxiety herb is still kava," he says.

The Best Dose: There are two ways to take kava kava. Take 400 to 500 mg of powdered kava kava capsules up to six times a day until your anxiety subsides. Or stir 1 teaspoon of powdered kava kava (sold in some natural food stores) into 1 cup of hot water. Let it steep for five minutes, strain it, and drink up to six cups a day until your anxiety subsides. If you don't like the taste, stir in a teaspoon of honey. You should begin to notice an improvement a few hours after the first dose, but the best results occur after a month or more of regular use. Do not use kava kava with alcohol, if you are a heavy drinker, or if you have existing liver problems like hepatitis. Do not use kava kava while pregnant or nursing.

Arthritis

The Best Herb: "I've used boswellia (Boswellia serrata) with my arthritis patients for the last 10 years with dramatic results," says Chris D. Meletis, N.D., dean of naturopathic medicine at the National College of Naturopathic Medicine in Portland, Ore. The herb relieves symptoms of both osteoarthritis and rheumatoid arthritis. Meletis adds that people who don't respond well to other natural treatments like glucosamine often improve with boswellia.

Both kinds of arthritis involve inflammation, and boswellia appears to inhibit the chemicals that trigger inflammation. Research on its use for osteoarthritis is preliminary, but herbalists we consulted say it works for their patients. As for rheumatoid arthritis, more than xo placebo-controlled German studies show that boswellia significantly reduces pain, swelling, and morning stiffness. Researchers concluded that the herb works as well as conventional therapies like aspirin and has fewer side effects.

The Best Dose: Take 400 mg of boswellia, standardized to approximately 65 percent boswellic acids, three times a day. You'll need to take it daily for at least a week to experience relief. The herb is safe to use indefinitely, but it causes mild stomach upset in some people. It hasn't been tested for safety in pregnant and nursing women, so consult your practitioner before taking it.

Asthma

The best Herb: The Middle Eastern herb khella (Ammi visnaga) helps halt asthma attacks before they start, says David Winston, a Broadway, N.J.-based herbalist and director of the Herbal Therapeutics Research Library, who has used the herb successfully with asthmatic patients. Scientists don't completely understand how khella works, but they do know that it dilates your bronchial passages, relaxing the same smooth muscles that spasm during asthma attacks, which allows you to breathe easier.

The Best Dose: Because of the serious nature of asthma, use this herb under the supervision of a health care professional, says Christopher Hobbs, L.Ac., a Davis, Calif.-based herbalist and acupuncturist. Take 1/4 teaspoon of khella liquid extract twice a day. You should begin to notice improvements in two to four days, and they'll gradually increase over time. If your asthma is triggered by allergies, take khella daily during your allergy season. But if you suffer from year-round asthma, take khella continuously. Do not use khella to stop an asthma attack once it starts; stick with conventional drugs for that. Do not use khella if you are pregnant or nursing. The herb may make you more sensitive to sunlight, so wear sunblock whenever you go outside for longer than 15 minutes.