Evidence-aware herbalism. Traditional knowledge meets modern curiosity.
- Allergies & Allergic Rhinitis
Evidence-based herbal approaches for seasonal and year-round allergies, from sneezing to itchy eyes.
- Anxiety Protocol draft
Evidence-based herbal and nutritional approaches for anxiety management.
- Early Cold & Immune Support
Evidence-based herbal approaches for cold prevention and early treatment.
- Focus & Attention
Evidence-based herbal approaches for attention, working memory, mental fatigue, and ADHD symptoms.
- Cold Exposure draft
Evidence on deliberate cold exposure — cold plunges, cold showers, winter swimming — and what the neurochemistry and cardiovascular research actually shows.
- Liver Support & Hepatic Health
Evidence-based herbal approaches for fatty liver disease, elevated liver enzymes, liver detoxification, and hepatoprotection.
- Hangover Recovery draft
What the evidence supports for hangover prevention and recovery — acetaldehyde metabolism, inflammation, and the herbs that actually have data behind them.
- Blood Sugar Management
Evidence-based herbal approaches for blood sugar control, insulin resistance, and diabetes prevention.
- Joint Pain & Arthritis
Evidence-based herbal approaches for osteoarthritis, rheumatoid arthritis, and general joint pain.
- Digestion Support
Evidence-based herbal approaches for functional digestive disorders including IBS, dyspepsia, bloating, nausea, and constipation.
- Migraine
Evidence-based herbal approaches for migraine prevention, acute treatment, and symptom management.
- PMS & PMDD
Evidence-based herbal approaches for premenstrual syndrome symptoms including mood changes, pain, breast tenderness, and hormonal regulation.
- Nausea & Vomiting
Evidence-based herbal approaches for pregnancy nausea, chemotherapy-induced nausea, post-operative nausea, and general digestive upset.
- Sauna & Heat Therapy draft
The cardiovascular and longevity evidence for regular sauna use — what the Finnish cohort data shows, how heat stress works, and practical protocols.
- Testosterone Support
Herbal approaches for age-related testosterone decline, stress-suppressed T, and low free testosterone. Honest about what works, what doesn't, and for whom.
- Sleep & Insomnia
Evidence-based herbal approaches for sleep onset, sleep maintenance, and overall sleep quality.
- Stress & Burnout
Evidence-based herbal approaches for chronic stress, adrenal fatigue, burnout, and HPA axis dysregulation.
- Tickly Cough
Evidence-based herbal approaches for dry, tickly cough using demulcent herbs.
- Andrographis Andrographis paniculata
Asian medicinal herb with strong evidence for shortening cold and flu symptoms. Recognized by WHO and used clinically in Nordic countries for decades. Remarkably safe in herbal form, but injectable derivatives can be dangerous.
- American Ginseng Panax quinquefolius
Cooling adaptogen with strong evidence for cancer-related fatigue, blood sugar control, and cognitive function. Over 300 years of use in Chinese medicine, but beware widespread product adulteration.
- Areca Nut Areca catechu
Fourth most widely used psychoactive substance globally, with documented TCM anthelmintic use and well-characterized cholinergic pharmacology — and IARC Group 1 carcinogen status. A pharmacopoeial herb and a settled carcinogen in the same seed.
- Ashwagandha Withania somnifera
Premier Ayurvedic adaptogen with strong evidence for stress, sleep, and anxiety. Rare convergence of traditional and clinical evidence, but significant individual variation and serious contraindications.
- Bacopa Bacopa monnieri
Ayurvedic 'Medhya Rasayana' (mind rejuvenative) with solid evidence for memory and cognitive enhancement. Effects take 12 weeks minimum to manifest. Well-tolerated but requires patience and quality product selection.
- Beetroot Beta vulgaris L.
Modern evidence-based supplement for blood pressure and athletic performance, with strong clinical support for cardiovascular benefits via nitrate-to-nitric-oxide conversion. Not a traditional medicinal herb - uses emerged from 21st-century research.
- Astragalus Astragalus membranaceus
Ancient Chinese medicine with strong modern evidence for immune support, fatigue, and metabolic health. Remarkably safe with thousands of years of use, but works subtly over time - not an instant fix.
- Berberine Berberis aristata (and other species)
Alkaloid compound from multiple traditional plants with exceptionally strong evidence for blood sugar and cholesterol. A rare example of traditional medicine validated by rigorous modern science, but significant bioavailability challenges and drug interactions.
- Betel Leaf Piper betle
South/Southeast Asian medicinal leaf used 2,000+ years. Clinical evidence for oral health — 2% extract matches chlorhexidine. The isolated leaf is not carcinogenic; betel quid (with areca nut) is.
- Black Cohosh Actaea racemosa
Traditional North American herb with strong evidence for menopausal symptoms, particularly hot flashes. Comparable to low-dose HRT in trials, with favorable cardiovascular effects and no reproductive tissue risks.
- Black Walnut Juglans nigra
North American folk anthelmintic with zero human clinical trials. In vitro antimicrobial/antifungal activity via juglone. Health Canada's 2022 traditional-use vermifuge claim is the only regulatory recognition. Juglone's Ames-positive mutagenicity limits internal use to short courses.
- Boswellia Boswellia serrata
Ancient Ayurvedic anti-inflammatory with strong modern evidence for joint pain. Bioavailability challenges mean formulation matters - a lot. Excellent safety profile.
- Butterbur Petasites hybridus
The only herb to earn Level A evidence from the AAN for migraine prevention — until a product quality crisis forced guideline retirement. Clinical evidence for PA-free extracts remains intact. Two conditions, two extracts, one non-negotiable safety requirement.
- Cat's Claw Uncaria tomentosa
Amazonian vine with solid evidence for arthritis and inflammation. Well-studied safety profile (52-week trials), but narrow therapeutic focus and important drug interactions.
- Cordyceps Ophiocordyceps sinensis
Traditional Chinese medicinal fungus with strong evidence for respiratory conditions, kidney support, and immune function. Wild harvesting is unsustainable - modern standardized extracts from cultivated sources show clinical efficacy.
- Chamomile Matricaria chamomilla
Well-studied herb with solid evidence for anxiety and mixed results for sleep. Traditional European use is extensive, but modern research focuses on concentrated extracts rather than traditional tea preparations.
- Cramp Bark Viburnum opulus
Classic Western antispasmodic with centuries of use for dysmenorrhea and smooth muscle cramps. The clinical trials that exist — and they're good ones — tested a completely different preparation for kidney stones. The gap between traditional and clinical evidence is unusually wide here.
- Dandelion Taraxacum officinale
Traditional European bitter tonic with official recognition for digestive and urinary support. Strong traditional use backed by regulatory approval, but human clinical evidence is surprisingly thin - only one small trial exists despite 1,000+ years of use.
- Devil's Claw Harpagophytum procumbens
Kalahari-native root with Cochrane-endorsed evidence for low back pain and osteoarthritis. Narrow indication, solid data, and a favorable safety profile compared to the NSAIDs it was tested against. The evidence base is aging but consistent.
- Echinacea Echinacea purpurea, E. angustifolia, E. pallida
North American immune herb for cold prevention and acute treatment. Fresh alcoholic extracts most effective. Best evidence for preventing infections and reducing antibiotic use.
- Elderberry Sambucus nigra
Modern extract with conflicting evidence for colds and flu. The 2020 RCT contradicts earlier positive studies, making this one to approach with caution despite popular use.
- Eleuthero Eleutherococcus senticosus
The herb that gave us the word 'adaptogen.' Regulatory recognition across three jurisdictions for fatigue, backed by 46 Soviet-era studies. Modern Western RCTs are mostly null.
- Fennel Foeniculum vulgare
Well-documented digestive and gynecological herb. Strong RCT evidence for menstrual pain — equivalent to NSAIDs in two meta-analyses. One of the best-studied herbs for infantile colic. 2,000+ years of cross-cultural use validated by modern trials.
- Fenugreek Trigonella foenum-graecum
Kitchen spice with clinical evidence for blood sugar, testosterone support, and libido in both sexes. The gap between culinary tradition and standardized extract is key — different doses do different things.
- Gentian Gentiana lutea
Europe's premier digestive bitter with 2,000+ years of continuous use and solid regulatory backing. Mechanism well-understood, safety record excellent, and how you take it changes what it does.
- Feverfew Tanacetum parthenium
Strong evidence for migraine prevention with pharmaceutical-grade extracts showing 1.9 fewer migraines per month. Traditional European use is extensive, but quality control is a crisis - commercial products vary 150-fold in active compounds.
- Ginger Zingiber officinale
Well-researched herb with strong evidence for nausea/vomiting and promising data for pain conditions. Used across multiple cultures for over 200 years, with modern trials confirming traditional anti-nausea and anti-inflammatory uses.
- Ginkgo Ginkgo biloba
Well-studied herb with strong evidence for modest cognitive benefits in dementia and mild cognitive impairment. The research specifically uses pharmaceutical-grade standardized extracts, not traditional preparations.
- Goldenseal Hydrastis canadensis
No therapeutic RCTs exist. All human evidence concerns drug metabolism: goldenseal inhibits CYP3A4 by 40–62% and CYP2D6 by ~50% in multiple trials, affecting dozens of medications. Short-term use by healthy, drug-free adults is the only supported context.
- Gotu Kola Centella asiatica
Ancient brain tonic from Ayurveda and TCM with modest evidence for cognitive function, stronger support for anxiety and wound healing. Excellent safety profile but effects are gentler than often claimed.
- Gymnema Gymnema sylvestre
Strong clinical evidence for blood sugar control and metabolic health. Used traditionally in Ayurveda, with modern research confirming diabetes benefits. The 'sugar destroyer' that lives up to its name.
- Holy Basil Ocimum sanctum (syn. O. tenuiflorum)
Well-studied Ayurvedic adaptogen with strong evidence for stress, anxiety, and metabolic support. Excellent safety profile across 24 clinical trials with no significant adverse events. Less individual variation than ashwagandha, but evidence base is newer and smaller.
- Kava Piper methysticum
Pacific Island plant with strong evidence for anxiety relief. Works through GABA pathways without addiction risk, but requires strict quality control due to rare but serious liver risks.
- Lavender Lavandula angustifolia
Mediterranean aromatic with strong evidence for anxiety and sleep. Rare case of traditional use validated by modern trials, but effectiveness varies by preparation - standardized oil beats tea or inhalation for long-term use.
- Lemon Balm Melissa officinalis
Gentle European nervine with solid evidence for anxiety, sleep, and cognitive support. Centuries of traditional use validated by modern trials, with an excellent safety profile and no serious contraindications.
- Licorice Glycyrrhiza glabra
One of humanity's most universally used medicinal plants, with strong evidence for GI conditions and liver support. Critical split: DGL preparations are safe long-term, while whole-root carries real cardiovascular risks.
- Lion's Mane Hericium erinaceus
Medicinal mushroom with strong evidence for cognitive function and mild cognitive impairment. Unique ability to promote nerve growth factor (NGF) and cross the blood-brain barrier. Safe, well-tolerated, but evidence concentrated in older adults with cognitive decline.
- Maca Lepidium meyenii
Peruvian root crop with strong evidence for sexual function, menopausal symptoms, and physical performance. Non-hormonal mechanisms, phenotype-specific effects, but high product variability makes quality critical.
- Magnolia Bark Magnolia officinalis
Ancient Asian remedy with modern evidence for stress and sleep. Notable for calming effects without sedation in most people, but limited single-ingredient research makes it hard to isolate magnolia-specific effects.
- Marshmallow Root Althaea officinalis
One of the safest medicinal herbs in use, with 2,000+ years of cross-cultural use for soothing irritated mucous membranes. Mechanism is physical (mucilage coating), safety exceptional. Best for dry cough, throat irritation, and GI inflammation.
- Milk Thistle Silybum marianum
European liver herb with strong data for cirrhosis survival, fatty liver improvement, and hepatoprotection from toxic drugs. Traditional use and multi-year RCTs align — with an equally clear negative result for hepatitis C.
- Mullein Verbascum thapsus
Traditional respiratory herb with EMA regulatory recognition based on 30+ years documented use. Plausible mechanisms, limited but directionally positive clinical data, and excellent short-term safety profile. Best supported for sore throat, dry cough, and ear pain.
- Oat Straw Avena sativa
Well-documented nervine with strong acute evidence for cognitive performance and cerebrovascular benefits at 12 weeks. EMA-recognized for mental stress and sleep. Best evidence for mental focus and vascular health.
- Oil of Oregano Origanum vulgare subsp. hirtum
Mediterranean herb with clinical evidence for chronic sinusitis and respiratory inflammation via carvacrol. Potent antimicrobial in lab and some clinical contexts. Species identity and carvacrol percentage determine therapeutic value.
- Passionflower Passiflora incarnata
European traditional nervine with solid clinical evidence for anxiety and sleep. Anxiolytic effects comparable to benzodiazepines without memory impairment or job performance issues.
- Pau d'Arco Handroanthus impetiginosus
South American bark with centuries of indigenous use for infections, pain, and dysmenorrhea. One small human trial found significant pain reduction in menstrual cramps. No RCTs exist. Primary safety concern is anticoagulant interaction.
- Peppermint Mentha piperita
One of the most evidence-backed herbs for IBS, with robust meta-analyses and good evidence for tension headaches. The gap between tea and enteric-coated capsule matters — choose preparation based on what you're treating.
- Reishi Ganoderma lucidum
Revered East Asian mushroom with solid evidence for immune support and cancer adjunct therapy. Strong traditional-modern convergence, but wide preparation variability and unclear optimal standardization.
- Rhodiola Rhodiola rosea
Arctic adaptogen with strong evidence for stress-related fatigue, endurance performance, and mild depression. Traditional use across circumpolar cultures validated by modern clinical trials, with favorable safety profile compared to conventional treatments.
- Rosemary Rosmarinus officinalis
Mediterranean herb with strong evidence for memory, mood, and hair growth. Rare convergence of traditional digestive use and modern cognitive research. Generally safe at therapeutic doses but significant dose-dependent effects.
- Saw Palmetto Serenoa repens
Conflicting evidence for prostate health (recent research questions benefits), stronger evidence for hair loss. Traditional North American medicine with long history of use, but modern trials using standardized extracts show mixed results depending on indication and formulation quality.
- Schisandra Schisandra chinensis
Traditional adaptogen from East Asian medicine with emerging evidence for muscle strength, liver support, and menopausal symptoms. Significant drug interactions and sex-dependent effects require careful consideration.
- Shilajit Asphaltum punjabianum
Ayurveda's 'conqueror of mountains' — a geological exudate with notable testosterone data in healthy men and strong fertility results. Small evidence base, but what exists is promising. Heavy metal contamination makes sourcing the whole game.
- Skullcap Scutellaria lateriflora (American) / S. baicalensis (Chinese)
North American nervine with limited clinical evidence for sleep and mood. A 56-day trial found +1.22 hours sleep time. Mood improvement without sedation is the consistent signal. Rare but documented liver injury requires monitoring.
- St. John's Wort Hypericum perforatum
One of the most researched herbs for mild-to-moderate depression, with evidence comparable to SSRIs but ten-fold better tolerability. The catch: serious drug interactions make it incompatible with many medications.
- Stinging Nettle Urtica dioica
One of Europe's most thoroughly codified medicinal plants, with distinct evidence for the root (BPH) and leaf (blood sugar, diuresis, joint support). Unusually clean safety record — no documented liver toxicity across all major surveillance databases.
- Tribulus Tribulus terrestris
Ayurvedic herb with credible evidence for erectile dysfunction and female sexual dysfunction. The testosterone booster reputation is largely unearned for healthy men — real effects are for people with functional sexual decline, not performance enhancement.
- Valerian Valeriana officinalis
Ancient European sleep remedy with moderate evidence for sleep improvement and anxiety reduction. Generally well-tolerated with extensive safety data, though effectiveness varies between individuals due to differences in how bodies process the herb and extract quality differences.
- Turmeric Curcuma longa
Strong evidence for joint pain and inflammation with numerous rigorous trials. The catch: you need enhanced bioavailability formulations - traditional preparations don't absorb well enough to work consistently.
- Tongkat Ali Eurycoma longifolia
Malaysian root with targeted evidence for low testosterone — a meta-analysis of 9 RCTs found meaningful effects only in men who were already low, and nothing in healthy men. Also lowers cortisol in stressed individuals. Rampant adulteration makes quality sourcing critical.
- Vitex Vitex agnus-castus
European herb with strong evidence for PMS and breast pain. Works through dopamine pathways to reduce prolactin - effects build over 3 months. Not a quick fix, but remarkably effective for the right person.
- Yarrow Achillea millefolium
One of Europe's oldest wound herbs, with RCT evidence across menstrual pain, liver protection, and oral mucositis. Commission E and EMA approved for four indications. Clean safety profile but watch drug interactions.
- White Willow Bark Salix alba
The botanical ancestor of aspirin, with strong RCT evidence for low back pain and moderate evidence for osteoarthritis. Gentler on the stomach than NSAIDs, minimal antiplatelet effect — but carries the same hard contraindications as aspirin.