How to buy herbs that work: get your money's worth with our goof-proof guide to shopping for and using herbs. Plus, learn which herbs work best for 20 common ailments

Natural Health, Oct-Nov, 2001 by Daphna Caperonis

DAILY DOSE: Take 1/2 to 1 teaspoon of tincture or 3 g of capsules.

CAVEATS: Talk to your health care practitioner if you have high blood pressure or take diabetes or heart medications. Siberian ginseng may thin your blood.

8 High Blood Pressure

BEST HERB: Hawthorn

(Crataegus laevigata)

"It helps relax coronary arteries, it's a strong antioxidant for the heart, and it's a fairly safe and gentle herb," explains Paul Saunders, N.D., Ph.D., a naturopath and chair of Materia Medica at the Canadian College of Naturopathic Medicine in Toronto. It may take up to three months to see results.

DAILY DOSE: Take up to 1 teaspoon of tincture or 300 to 700 mg of capsules.

CAVEATS: Do not take if pregnant. Consult your doctor before using hawthorn if you are on heart medications. Blood pressure above 140/90 demands medical attention.

9 High Cholesterol

BEST HERB: Garlic

(Allium sativum)

Garlic significantly lowers cholesterol, says McQuade Crawford. The compound allicin may be responsible for this effect.

DAILY DOSE: Eat 1 to 2 fresh raw cloves a day crushed into food or take 600 to 1,000 mg of garlic capsules a day.

CAVEATS: Do not mix garlic and blood thinners. High cholesterol--LDL ("bad")cholesterol more than 160--requires medical attention.

10 Hot Flashes

BEST HERB: Black Cohosh

(Cimicifuga racemosa)

A scientific review of black cohosh published last spring in Alternative Therapies in Health and Medicine found the herb to be a safe and effective alternative to hormone replacement therapy. Black cohosh slows the dilation and contraction of blood vessels that cause a hot flash, explains Saunders.

DAILY DOSE: Take 1/2 teaspoon of tincture or 2 g of capsules standardized to 1 mg of triterpenes (27-deoxyacetein).

CAVEATS: Do not use if pregnant. If you have had or are at risk for estrogenic cancer (like breast and endometrial cancers), consult your doctor before using.

11 Irritable Bowel Syndrome

BEST HERB: Peppermint

(Mentha piperita)

Several human studies support peppermint oil's ability to reduce pain and spasms associated with irritable bowel syndrome (IBS). For example, a double-blind, placebo-controlled study published this year in the Journal of Pediatrics found that the oil lowered pain in 75 percent of children with IBS. The menthol in peppermint oil is what calms intestinal spasms.

DAILY DOSE: Take one 90 to 180 mg enteric-coated capsule after dinner.

CAVEATS: Do not use if you are pregnant or have gallstones or severe liver damage.

12 Insomnia

BEST HERB: Valerian

(Valeriana officinalis)

This herb helps your brain establish normal sleep patterns, explains Saunders. Valerian also relaxes muscles.

DAILY DOSE: Take 1 teaspoon of tincture at dinner and another teaspoon at bedtime as needed.

CAVEATS: Do not mix with alcohol or sedatives. Do not take if you are pregnant. Valerian acts as a stimulant for some people.

13 Menstrual Cramps

BEST HERB: Cramp Bark

(Viburnum opulus)

Cramp bark relaxes your muscles, calming the uterine spasms that cause cramps, explains McQuade Crawford.

DAILY DOSE: Take 1/4 teaspoon of tincture up to five times a day while you have cramps.