You know vitamin C is important to immune health—
but did you know
that it’s vital for soft skin, too?
Or that the amino acid arginine can
help your heart?
Or that açaí berries are packed with antioxidants?
To learn about these and other supplemental wonders,
check out our Supplement Guide.
Açaí
What It Is: A berry native to the Amazonian rain forest
What It Does:
- Possesses extremely powerful antioxidant properties
- Provides a variety of valuable nutrients, including essential fatty acids
- Contains plant sterols, substances linked to cholesterol reduction
Usage Notes: The fresh fruit is highly perishable; most readily available in the US in juice form or as part of whole-food concentrates
Alpha Lipoic Acid (ALA)
What It Is: A substance the body creates naturally
What It Does:
- Acts as an antioxidant; passes easily into the brain, where it may help protect nerve tissue
- Has been used to treat diabetes-related nerve damage (diabetic neuropathy) in Europe for 30 years
- Helps shepherd glucose out of the bloodstream and into cells, reducing blood sugar levels; also interferes with glycosylation, the process by which glucose sticks to proteins within the blood, creating a risk for heart disease
Usage Notes: Found in beef, broccoli and spinach, and in certain organ meats; also available in supplemental form
What It Is: A common succulent houseplant
What It Does:
- The gel helps burns and cuts heal cleanly and quells the pain of sunburn; also used to help ease various skin disorders, including psoriasis
- Traditionally used internally to treat constipation
- Under investigation as a possible therapy for inflammatory bowel disease
Usage Notes: Available as bitters, juice and topical gel, among other forms; the fresh leaves, split in half, can be used externally
What It Is: An herb long used in both Chinese and Indian traditional medicine
What It Does:
- Helps boost immunity and promote faster recovery from respiratory infections
- Fights inflammation
- Has protected liver tissues from toxic damage in laboratory studies
Usage Notes: Supplements should be standardized to andrographolides, the primary active constituents
What It Is: A form of fiber taken from the Western larch tree (Larix occidentalis)
What It Does:
- Boosts the activity of natural killer (NK) cells, immune components that act against both microbial infections and cancer
- As a prebiotic, AG helps feed the friendly probiotic bacteria that inhabit the digestive tract
- Encourages bowel regularity and helps maintain healthy cholesterol levels
Usage Notes: Often used in combination with other supplements; also found in beverages and nutrition bars
What It Is: An amino acid, or protein building block
What It Does:
- Helps the body produce nitric oxide, which relaxes blood vessels; may support cardiovascular health
- Widely used to promote healthy sexual function in both genders by encouraging better blood flow
- May help athletes by boosting the release of body chemicals that build muscle and fuel high-intensity exercise
Usage Notes: While the body can create its own arginine, supplements in the form of L-arginine may be best for optimal well-being; the virus that causes cold sores feeds on arginine, so avoid its use during an outbreak
Ashwaganda (Withania somnifera)
What It Is: An herb native to the Indian subcontinent; its common name roughly translates to “horse-sweat odor”
What It Does:
- Acts as an adaptogen, an agent that helps the body deal with stress
- Used in the relief of anxiety, fatigue and nervous exhaustion
- Appears to help forestall age-related mental decline
Usage Notes: Supplements should be standardized to withanolides
What It Is: The most commonly used herb in Chinese medicine; also known as milk vetch
What It Does:
- Traditional use in treatment of infectious disorders reinforced by studies showing immune-stimulant properties
- Helps ease various skin disorders
- Promotes cardiovascular health; has demonstrated an ability to lower blood pressure and suppress abnormal clotting
Usage Notes: Supplements should be standardized to astragalosides
What It Is: One of a family of fibrous substances known as the polysaccharides; found in barley, medicinal mushrooms, brewer’s yeast and, especially, oats
What It Does:
- Forms a thick gel in the intestines that traps LDL (“bad”) cholesterol and carries it out of the body; has also helped raise HDL (“good”) cholesterol in studies
- Has shown an ability to keep blood sugar (glucose) levels from spiking after meals
- Provides a feeling of fullness after eating, which helps curb calorie intake
Usage Notes: Oat beta-glucans now available in drink mixes designed to support healthy cholesterol levels
Bilberry (Vaccinium myrtillus)
What It Is: A small shrub found throughout the Northern Hemisphere; the berry has been used by European herbalists for nearly a millennium
What It Does:
- Contains anthocyanosides, which have been found to aid vision
- Improves capillary circulation; helps ease varicose veins
- Traditionally used to treat acute diarrhea, especially in children
Usage Notes: Supplements should be standardized to anthocyanosides
What It Is: A fruiting shrub that grows throughout the Northern Hemisphere
What It Does:
- Has slowed age-related memory loss in laboratory studies
- Under investigation for possible anti-cancer effects
- Traditionally used to treat diabetes and urinary tract infections
Usage Notes: Available fresh, frozen or as juice, or as part of whole-food concentrates
What It Is: Resin from a tree that grows throughout India, the Middle East and North Africa; also known as Indian frankincense
What It Does:
- Acts as an anti-inflammatory; helps relieve arthritic joint pain
- Has been found useful in ulcerative colitis and other inflammatory digestive disorders
- Under investigation as a possible anti-asthma agent
Usage Notes: Supplements should be standardized to boswellic acids
What It Is: An enzyme found in pineapples
What It Does:
- Aids digestion by helping to break down protein
- An anti-inflammatory agent that helps reduce swelling associated with bruises, sprains, bursitis and tendonitis
- Used to help speed healing after surgery
Usage Notes: Available in chewable and other forms; often combined with other digestion-promoting or anti-inflammatory herbs and nutrients
What It Is: The most abundant mineral in the body
What It Does:
- Helps build strong, fracture-resistant bones
- Assists in the burning of fat for both body heat and other energy needs
- Higher intakes have been associated with reduced risk of colorectal cancer
Usage Notes: Often available in supplement form with its nutritional partners, vitamin D and magnesium
Chamomile (Matricaria recutita)
What It Is: A daisy-like flower that grows throughout the Northern Hemisphere; also known as German chamomile
What It Does:
- Long history of use as a mild sleep aid
- Serves as a mild sedative in cases of stress
- Possesses anti-inflammatory properties
Usage Notes: Widely available in tea form; supplements should be standardized to apigenin
Cinnamon (Cinnamonium verum and cassia)
What It Is: One of the world’s most popular spices; taken from the inner bark of two related species of tropical trees
What It Does:
- Helps the body use insulin more effectively, which helps control glucose levels
- Relieves indigestion and gas
- Used as a gargle for sore throat; induces sweating to relieve fever of influenza
Usage Notes: Can be used freely in cooking; supplements should be standardized to polyphenols
What It Is: A relative of the common garden coleus; long used in India for both cooking and medicinal purposes
What It Does:
- Contains forskolin, a compound that supports the development of lean body mass by encouraging the breakdown of fatty tissue
- Promotes healthy blood pressure levels
- Counteracts asthmatic reactions by helping airways to expand
Usage Notes: Supplements should be standardized to forskolin
Conjugated Linoleic Acid (CLA)
What It Is: A fatty acid found in dairy foods
What It Does:
- Inhibits an enzyme that moves fat from the bloodstream into fat cells and encourages breakdown of stored fat
- Promotes transport of fat into muscle cells, where it can be burned during exercise
- Encourages fat cells to commit a form of cellular suicide known as apoptosis
Usage Notes: Supplements generally derived from such plant sources as safflower oil
What It Is: A vitamin-like substance; also known as ubiquinone because it is found in every cell in the body
What It Does:
- Used to help people with various cardiovascular disorders, including angina, atherosclerosis and congestive heart failure
- Required for cellular energy production
- Helps boost immune function
Usage Notes: Because CoQ10 is lipid-based it is best taken with fatty foods; discuss its use with your healthcare practitioner if you have a pre-existing condition, especially if you are taking prescription medication
What It Is: A fruit found in acidic bogs throughout the Northern Hemisphere; grown commercially in Canada and the northern US
What It Does:
- Keeps bacteria from adhering to the urinary tract, allowing it to help prevent bladder infections
- May inhibit oxidation of LDL (“bad”) cholesterol
- Contains substances that help reduce the formation of dental plaque
Usage Notes: Readily available frozen or as juice (use the unsweetened variety for health purposes) and fresh during the fall and winter, or as part of whole-food concentrates
Dandelion (Taraxacum officinale)
What It Is: A low-growing annual with bright yellow flowers, generally regarded as a weed in lawns and gardens; both tops and roots used medicinally
What It Does:
- Acts as a mild diuretic
- Traditionally used to support healthy liver function
- Helps ease upset stomach and promotes proper bile flow
Usage Notes: Young dandelion shoots have long been used as a spring tonic (make sure they haven’t been subject to chemical treatment); also available in supplemental form
What It Is: An herb native to the Far East; also known as tang kuei and Chinese angelica
What It Does:
- Helps regulate the female reproductive system; used to treat menstrual irregularities and menopausal symptoms
- Increases coronary blood flow and inhibits inflammation
- One of the few good non-animal sources of vitamin B12
Usage Notes: Supplements should be standardized to ligustilide
What It Is: A flowering herb traditionally used in Native American medicine; also known as purple coneflower
What It Does:
- Used extensively to help prevent and treat symptoms associated with colds and flu
- Helpful as a support therapy for people with recurrent candida infections
- Possesses anti-inflammatory properties
Usage Notes: Species used include E. angustifolia, pallida and purpurea; supplements should be standardized to echinacosides
Eleuthero (Eleutherococcus senticosus)
What It Is: An herb native to northeastern Asia, especially Siberia
What It Does:
- Acts as an adaptogen, an agent that helps the body deal with stress
- Bolsters immunity by promoting the production of antibodies and the stimulation of germ-eating cells called macrophages
- May help lower blood pressure and cholesterol levels
Usage Notes: Supplements should be standardized to eleutherosides
Feverfew (Tanacetum parthenium)
What It Is: A daisy-like annual found throughout Australia, Europe and North America; also known as bachelor’s buttons
What It Does:
- Has shown an ability to reduce the number and severity of migraine attacks with regular use
- Long history of traditional usage for headaches
- Possesses anti-inflammatory properties
Usage Notes: If you are allergic to ragweed speak with your healthcare practitioner before using feverfew
Fenugreek (Trigonella foenumgraecum)
What It Is: A plant with a long history of culinary use as both herb (leaves) and spice (seeds)
What It Does:
- Contains the soluble fiber galactomannan, which helps stabilize blood-sugar levels
- Has shown an ability to lower cholesterol and triglyceride levels
- Traditionally used to ease digestion and to stimulate milk production in nursing mothers
Usage Notes: Supplements are often standardized to galactomannan
What It Is: Indigestible plant matter; comes in two forms—soluble, which forms a gel when mixed with water, and insoluble, which doesn’t
What It Does:
- Insoluble fiber draws water into the intestines, promoting bowel regularity
- Soluble fiber helps stop carbohydrate from entering the body too rapidly, which keeps blood sugar from spiking; helps hold down cholesterol levels
- The body uses soluble fiber to produce short-chain fatty acids, which help feed friendly probiotic bacteria and stimulate immunity, among other functions
Usage Notes: Old standbys include bran, flax seed and psyllium; other sources include arabinogalactan (AG), oat beta-glucans and oligosaccharides; some supplements combine fiber with herbs for specific functions, such as glucose control or immune support
What It Is: A B vitamin found in such foods as beans, leafy greens, liver and sunflower seeds
What It Does:
- Required for new cell production, especially during periods of intense cell growth; helps prevent neural tube defects during fetal development
- Along with vitamins B6 and B12, helps to control levels of homocysteine, a cardiovascular disease risk factor
- Has been linked with a reduction in stroke risk
Usage Notes: Available by itself and in prenatal and cardiovascular support formulations
What It Is: A sweet-sour tropical fruit, used as both food and medicine in India
What It Does:
- Contains HCA, which in lab tests has increased serotonin, a chemical that helps suppress appetite and elevate mood
- HCA interferes with the process that converts excess carbohydrate into body fat
- Garcinia may blunt sugar-induced increases in glucose
Usage Notes: Found in many weight-control formulations—it works best when teamed with other nutrients and herbs
What It Is: A member of the onion family that’s been in culinary and medicinal use for thousands of years
What It Does:
- Supports overall cardiovascular health by helping to lower both cholesterol and blood pressure, and by discouraging both excessive clotting and formation of plaques on arterial walls
- Possesses antibacterial, antiviral and antifungal properties
- Usage has been linked to reduced risk of digestive-system tumors
Usage Notes: Fresh garlic may be used freely in recipes; supplemental forms are available that can reduce its distinctive odor
What It Is: A popular spice taken from a rhizome cultivated in tropical climates around the world
What It Does:
- Has been used for centuries to relieve upset stomach, nausea and diarrhea
- Acts as a potent anti-inflammatory
- Helps expel mucous and reduce fever in colds and flu
Usage Notes: Can be used freely in food; supplements should be standardized to volatile oils
What It Is: An extremely long-lived tree native to eastern Asia
What It Does:
- Considerable history of use in memory and cognition support; has been associated with reduced risk for memory loss in studies
- Increases blood flow, which may help boost peripheral blood circulation
- May help ease vertigo and tinnitus (ear noises)
Usage Notes: Supplements should be standardized to ginkgo flavone-glycosides and terpene lactones
What It Is: An herb revered in traditional Chinese medicine for thousands of years
What It Does:
- Long used as an energy tonic; science now classifies ginseng as an adaptogen, a substance that helps the body cope with physical and emotional stress
- Traditional use as a memory herb has been verified by modern research
- Can improve the ability of insulin to regulate glucose levels
Usage Notes: Supplements should be standardized to ginsenosides; note that American ginseng is actually a different species, P. quinquefolium
What It Is: A compound that occurs naturally in cartilage, a dense connective tissue that allows bones to make pain-free contact
What It Does:
- Has been found to help reduce arthritic knee pain
- Under investigation as an anti-inflammatory agent
- Used increasingly by veterinarians for arthritis symptom relief in animals
Usage Notes: Often found in supplements that also include chondroitin and MSM
What It Is: The fruit of an evergreen shrub native to the Himalayas and cultivated commercially in China; also known as wolfberry
What It Does:
- Has been found to raise blood antioxidant levels
- May improve immune response and memory
- Traditionally brewed into a tonic tea in China
Usage Notes: Available dried, as juice or as part of whole-food concentrates
What It Is: A climbing plant native to India, Australia and parts of Africa; known as “sugar destroyer” for its ability to prevent the tongue from tasting sweetness
What It Does:
- Inhibits absorption of glucose from the intestines, increases use of glucose within the body and promotes insulin secretion, actions that fight diabetes
- Helps control sugar cravings and may be useful in controlling obsesity
- Has shown an ability to lower cholesterol levels
Usage Notes: Supplements should be standardized to gymnemic acids
What It Is: Leaves from the Camellia sinensis plant, from which all varieties of non-herbal tea are derived; green tea is the least-processed type
What It Does:
- Tea consumption has been linked to reductions in risk for heart disease and stroke
- Contains a compound called EGCG that may interfere with potentially harmful genetic damage
- Supports the body’s ability to burn fat and increase metabolism
Usage Notes: Can be drunk freely in either regular or decaffeinated form; also available as green tea extract
Hawthorn (Crataegus, various species)
What It Is: A long-lived tree native to the Northern Hemisphere; used traditionally as a heart tonic
What It Does:
- Helps increase the heart’s pumping power; used by herbalists in the treatment of congestive heart failure
- Encourages better blood flow to the heart by causing blood vessels to relax
- Long used in Eastern medicine to treat memory problems; research has shown that hawthorn helps strengthen tiny blood vessels within the brain
Usage Notes: Supplements should be standardized to vitexin; hawthorn’s effects generally need time to show themselves
Horse Chestnut (Aesculus hippocastanum)
What It Is: A tree that grows throughout the Northern Hemisphere
What It Does:
- Helps strengthen capillary walls, making it useful in treating varicose veins and hemorrhoids
- Traditionally used to reduce intermittent fevers
- Horse chestnut ointment has reduced the appearance of wrinkles around the eyes in at least one study
Usage Notes: Extracts should be used only, as the untreated herb contains harmful substances that are removed during processing
What It Is: A milk-based protein
What It Does:
- Has reduced stress response in studies
- Promotes relaxation necessary for proper sleep patterns
- May help ease feelings of anxiety
Usage Notes: Available in combination with traditional relaxation herbs, such as chamomile and hops
What It Is: A fiber found in flax seed
What It Does:
- Acts to help keep sex hormones from over-stimulating cells, a process that can contribute to both breast and prostate cancer
- May help protect against benign prostate enlargement
- Appears to play a role in regulating stress hormones
Usage Notes: Ground flax seed can be added freely to the diet; lignan is also available in supplemental form
What It Is: A reddish-orange carotenoid found in egg yolks, corn and leafy greens
What It Does:
- Possesses powerful antioxidant properties; particularly known for soaking up free radicals produced by sunlight
- Concentrated in the eye, where it is believed to help protect against macular degeneration
- Also concentrated in the skin, where it has helped protect against the inflammation and immune-system suppression associated with excessive sun exposure
Usage Notes: Often found in both foods and supplements with its chemical partner, zeaxanthin
What It Is: A carotenoid found most notably in tomatoes but also in watermelon and other red or pink plant foods
What It Does:
- An antioxidant that concentrates in the prostate, where it may be protective
- Higher levels have been associated with reductions in blood pressure and arterial plaque development
- Appears to reduce UV-generated skin damage
Usage Notes: Eating lycopene-rich foods with fat increases bioavailability; also available in supplement form
What It Is: A mineral found naturally in nuts, leafy greens and other foods; magnesium deficiency is fairly common in the US
What It Does:
- Required by more than 300 enzymes within the body responsible for everything from energy production to cellular reproduction
- Helps the heart maintain a steady rhythm; also supports healthy blood pressure and sugar levels
- Acts as a natural muscle relaxant; especially helpful for night spasms
Usage Notes: Often available in combination with calcium and vitamin D
What It Is: Tree native to the South Pacific; known as the “Queen of Fruits” for its delicate flavor; the creamy white flesh is contained within a deep purple rind
What It Does:
- Possesses powerful antioxidant and anti-inflammatory properties
- Has been found to reduce oxidation of LDL (“bad”) cholesterol
- Traditionally used for diarrhea, dysentery and skin conditions
Usage Notes: Available as juice or as part of whole-food concentrates
What It Is: A large mushroom native to Japan; nicknamed the “dancing mushroom” because Japanese feudal lords were alleged to pay large sums for a single maitake, causing the mushroom’s finder to dance with joy
What It Does:
- D fraction, a maitake component, has been found to contain powerful anti-cancer properties
- Provides an immune-system boost
- May help lower glucose and cholesterol levels
Usage Notes: Can be used freely in cooking, and as tea; also available as D fraction and other supplemental forms
What It Is: A hormone produced by the pineal gland within the brain
What It Does:
- Helps regulate the daily sleep/wake cycle (circadian rhythm), which makes it useful in adjusting to jet lag and in treatment of sleep disorders related to circadian rhythm
- Has helped people with seasonal affective disorder (SAD), a form of depression caused by reduced light levels in winter
- Acts as a potent antioxidant
Usage Notes: Discuss its use with your healthcare practitioner to determine the best time to take melatonin if you have SAD
Milk Thistle (Silybum marianum)
What It Is: A perennial herb that grows throughout Europe; its common name comes from the white, milk-like markings on its leaves
What It Does:
- Long history of usage for liver disorders, including hepatitis and cirrhosis, has been supported by modern studies
- Boosts activity of the body’s own detoxification enzymes
- Helps ease constipation, including that which occurs in irritable bowel syndrome
Usage Notes: Supplements should be standardized to silymarin
What It Is: An organic form of the mineral sulfur; found throughout nature
What It Does:
- Supplies a vital component of the protein found in collagen; proper collagen formation is crucial to joint and skin health, and to strong hair and nails
- Helps fight pain and inflammation
- Appears to block histamine, the chemical responsible for allergic reactions
Usage Notes: Often combined with glucosamine and chondroitin in joint-support formulations
What It Is: The fruit of a tree native to Southeast Asia but now grown from India to the South Pacific
What It Does:
- Helps ease inflammation, which has been linked to many chronic disorders
- Possesses antimicrobial and antifungal properties
- Under investigation as an anti-cancer agent
Usage Notes: Available as juice or as part of whole-food concentrates
Oligomeric Proanthocyanidins (OPCs)
What It Is: Phytonutrients found in a number of plants, most notably grape seeds and the bark of the French maritime pine
What It Does:
- Powerful antioxidants in their own right that also recharge vitamins C and E
- Help alleviate inflammation, a factor common to many disorders
- Helps protect collagen and elastin, the main proteins in skin and blood vessels
Usage Notes: Available in supplement form as grape seed extract and in Pycnogenol®, a pine bark extract
What It Is: Leaf of the same tree, Olea europa, that produces olives and olive oil
What It Does:
- Contains oleuropein, which acts against a wide variety of bacteria and viruses
- Helps relax constricted arteries, resulting in lower blood pressure
- Acts as antioxidant; appears to reduce oxidation of LDL cholesterol, a process that can increase the risk of heart disease
Usage Notes: Supplements should be standardized to oleuropein
What It Is: Essential fats found in flax seed, fatty fish and other sources
What It Does:
- Supports cardiovascular health by reducing cholesterol and blood pressure, and by reducing excessive blood clotting
- Essential for proper brain and nerve development in children, both before and after birth
- Has helped ease the symptoms of such mood disorders as depression
Usage Notes: Available as both fish oil and flax seed oil; look for fish oil that meets California’s Proposition 65 anti-contamination standards
What It Is: A small tree grown in the Mediterranean Basin, the southwestern US and other areas; the fruit is best known for its multitude of small red arils, or seed casings
What It Does:
- Has shown an ability in studies to improve blood flow and help fight the development of arterial plaque
- Possesses powerful antioxidant properties
- Is a good source of vitamins B5 and C, as well as potassium and other nutrients
Usage Notes: Available fresh, as juice or as part of whole-food concentrates
What It Is: A phytonutrient found a wide range of fruits and vegetables, including apples and onions
What It Does:
- Dampens the allergic response by inhibiting the release of histamine
- Used in the treatment of interstitial cystitis, a bladder disorder marked by pain and urinary urgency, and chronic prostatitis, an inflammation of the prostate
- Boosts the activity of vitamin C and acts as a powerful antioxidant in its own right
Usage Notes: Often combined with vitamin C in supplements
What It Is: The substance in red wine responsible for its health benefits
What It Does:
- Believed to mimic the effect of a very-low-calorie diet, which is known to fight the effects of aging
- Inhibits the oxidation of LDL, which helps protect the cardiovascular system
- Has been found to oppose cellular mutations and tumor development
Usage Notes: Grapes are the best-known source, but is also found in peanuts, pomegranates, raspberries and Japanese knotweed (Polygonum cuspidatum)
Rhodiola (R. rosea)
What It Is: An herb native to mountainous regions of northern Asia and Europe
What It Does:
- Acts as an adaptogen, a substance that helps the body deal with physical and emotional stress
- Helps the body fight fatigue and may possess anti-aging properties
- Has helped both men and women improve sexual functioning and mood
Usage Notes: Available in supplement form
Rosemary (Rosmarinus officinalis)
What It Is: An evergreen shrub native to the Mediterranean area; its leaves are used in cooking
What It Does:
- Known as “the herb of remembrance”; contains substances that inhibit the breakdown of neurotransmitters required for memory and learning
- Traditionally used to treat upset stomach and intestinal gas
- Essential oil used in shampoos to encourage hair growth and in massage oils for pain relief
Usage Notes: Can be used freely as a kitchen herb; supplements should be standardized to carnosic acid
What It Is: A shrubby palm tree native to the southeastern US
What It Does:
- Interferes with the formation of a testosterone subtype that causes prostate enlargement; used extensively to help ease urinary difficulties associated with prostate problems
- Acts as an anti-inflammatory agent
- Traditionally used as an expectorant and mild sedative
Usage Notes: Supplements should be standardized to free fatty acids
What It Is: A trace mineral found in nuts (especially Brazil nuts), meat, fish and eggs
What It Does:
- Allows the body’s antioxidant systems to operate properly
- Deficiencies appear to impair thyroid function
- Possesses anti-viral properties; has shown an ability to reduce viral loads in HIV infection
Usage Notes: Often found in multivitamin and -mineral combinations
What It Is: An edible mushroom, Lentinula edodes, native to the Far East
What It Does:
- Contains lentinan, which has shown anti-tumor properties; used by Japanese doctors in cancer treatment
- Shows an ability to inactivate viruses, including HIV
- Has been found to reduce cholesterol levels
Usage Notes: Use freely in cooking; available in supplement form, including lentinan
Spirulina
What It Is: A blue-green algae
What It Does:
- Provides a concentrated source of easy-to-digest vegetable protein, which acts as a natural appetite suppressant
- Has shown an ability to stabilize blood-sugar levels
- Long used as a natural cleanser because of its high chlorophyll content
Usage Notes: Often used in weight-control protein shakes; also available in tablet and capsule forms
St. John’s Wort (Hypericum perforatum)
What It Is: An annual flowering herb native to North Africa, Europe and western Asia; common name derived from the feast of St. John the Baptist in late June, when the plant blooms
What It Does:
- Used extensively for relief of mild to moderate depression; recent studies indicate it may be helpful in major depression as well
- A traditional wound herb; used topically as an antibiotic for cuts and scrapes, and to promote healing of burns
- Some alternative practitioners recommend the oil for ear infections and pain
Usage Notes: Supplements should be standardized to hypericin; discuss its use with your healthcare practitioner before using St. John’s wort if you are currently taking prescription medication, especially antidepressants
What It Is: A strain of probiotic bacteria found in the nose and throat
What It Does:
- May help protect children against ear infections by producing proteins that have been found to target disease-causing microbes
- Appears to help reduce inflammation
- May help reduce persistent bad breath
Usage Notes: Available in chewable forms
Tea Tree (Melaleuca alternifolia)
What It Is: A tree native to coastal areas of Australia with a long history of medicinal use by aboriginal tribes there
What It Does:
- Acts as an antiseptic in treating burns, cuts, scrapes and insect bites
- Used as a topical antifungal treatment for athlete’s foot, candida and nail fungus, and to clear up dandruff and acne
- Helps freshen breath and fight gum disease
Usage Notes: Oil form for external use only; also available in a variety of soaps, shampoos and other beauty items as well as dental products such as toothpaste and toothpicks
What It Is: A spice used in curry; its principle component is curcumin
What It Does:
- Acts as an anti-inflammatory; long used in its native India to help relieve arthritic discomfort
- Curcumin has been found in laboratory studies to help fight cancer development through several different mechanisms
- Helps ease indigestion
Usage Notes: Turmeric can be added freely to foods; curcumin is available in supplement form
Valerian (Valeriana officinalis)
What It Is: A perennial herb native to Europe and northern Asia
What It Does:
- Promotes healthy sleep patterns, especially in cases of chronic insomnia marked by early awakening
- Helps ease stress-related exhaustion and panic attacks, especially those that occur at night
- Used for relief of pain and muscle spasms, including the intestinal spasms that mark irritable bowel syndrome
Usage Notes: Supplements should be standardized to valerenic acid; often combined with other sedative herbs, such as chamomile, hops or passionflower
What It Is: A overall term for a number of related compounds; the body can convert beta-carotene, an orange phytonutrient found in carrots, sweet potatoes and other foods, into vitamin A
What It Does:
- Required for proper vision, especially at night
- Supports a robust immune response; strengthens the body’s mucosal cells against infective agents
- Needed for red blood cell formation
Usage Notes: Available in combination formulas with vitamin D, another fat-soluble vitamin, and in vision support and prenatal formulations
What It Is: A group of eight related water-soluble vitamins
What It Does:
- Helps the body break down carbohydrate and protein
- Required for optimal energy production
- Most B vitamins function as coenzymes, substances that promote enzymatic reactions within the body
Usage Notes: Available in various combination formulations; individual B vitamins also available
What It Is: The world’s best-known water-soluble antioxidant vitamin; food sources include broccoli, red peppers, citrus fruit and strawberries
What It Does:
- Helps protect cells against free-radical damage and regenerate vitamin E, a key fat-soluble antioxidant
- Required for the creation of collagen, the main structural protein in skin, tendons and ligaments, and blood vessels, and for proper immune-system function
- Increased intakes have been associated with reduced rates of cardiovascular disease and cancer
Usage Notes: Available in a number of different forms, including buffered and sustained release, and with bioflavonoids, substances that often accompany vitamin C in nature; vitamin C is often included not only in multivitamins but also in anti-stress, immune defense and joint support formulas
What It Is: A fat-soluble vitamin created within the skin when exposed to sunlight; also present in cod liver oil, fortified milk and, in limited amounts, in butter and egg yolks
What It Does:
- Helps the body absorb and use calcium to strengthen bones and teeth
- Low levels have been associated with a higher risk of death; deficiencies may play a role in heart disease and several types of cancer
- Deficiencies have been linked to a number of other health conditions, including multiple sclerosis, Parkinson’s disease and depression
Usage Notes: Subclinical deficiencies are not uncommon; current RDA of 400 IU, thought by many scientists to be too low, is under official review; 5,000 IU believed to be more in line with actual need
What It Is: A collective name for substances known chemically as tocopherols and tocotrienols; dietary sources include eggs, milk, wheat germ and avocado
What It Does:
- Serves as the body’s main fat-based antioxidant
- Required for proper immune system functioning
- Generous dietary intake has been linked with reduced incidence of chronic disease
Usage Notes: Available in softgel and oil form, and in skincare products
What It Is: A mineral found in red meat, oysters, beans, pumpkin seeds and other sources
What It Does:
- Aids in proper development and functioning of T-lymphocytes, a critical part of the immune system
- Promotes male sexual health, including a healthy prostate
- Required for more than 100 biochemical reactions within the body
Usage Notes: Often found in supplements designed to support immune or male reproductive health; always follow package dosing directions
What It Is: A substance the body creates from tryptophan, an essential amino acid
What It Does:
- Serves as a precursor to serotonin, which is required for healthy mood regulation; has been used to relieve mild depression
- Promotes healthy sleep patterns
- Studies suggest it may helpful for people with fibromyalgia
Usage Notes: Often found in combination with other sleep-support supplements
