HEARD ABOUT HERBS?
This is our final installment about vitamins, minerals and herbs. In this post, we are going to explore herbal supplements. Herbal supplements are from plants, but are not necessarily essential for the body to function.
There are far too many herbal supplements to be able to cover them all in this article. Instead of listing them all, I decided to discuss the top 10 herbal supplements I tend to see my patients taking. So, let’s go ahead and get right into it!
Apple Cider Vinegar
Apple cider vinegar is the product of fermented crushed apples. It contains acetic acid, B Vitamins and Vitamin C. It may offer some benefits to people with diabetes by lowering blood sugar. It does this by altering the way food is absorbed in the intestines. It is also used for people with kidney stones. However, there is not adequate scientific evidence yet to support it for these uses. Visit Medline Plus to learn more about apple cider vinegar.
Ashwagandha
Ashwagandha is from evergreen shrubs in Asia and Africa. It has multiple uses as an herbal supplement, including lowering stress, reducing swelling, lowering blood pressure and altering the immune system. Scientific evidence shows that it is “possibly effective” for the reduction of stress as well as stress-related weight gain.
If you are taking ashwagandha, be mindful that is may cause the immune system to be more active. This could potentially be an issue if you have an autoimmune disease such as Lupus or multiple sclerosis. Ashwagandha could also increase thyroid levels. Prior to taking this mineral supplement, be sure to discuss taking it with your doctor if you have a history of thyroid disease.
Finally, because of the way that it may affect the central nervous system, anesthesia providers will often want you to stop taking this at least two weeks before surgery. Visit Medline Plus to learn more about ashwagandha.
Cinnamon
Cinnamon supplements come from the bark of cinnamon trees. It has been used for diabetes, irritable bowel syndrome as well as other problems with the GI system. However, as with most herbal products, further research still needs to be done. Visit National Institutes of Health to learn more about cinnamon.
Cranberry
Cranberry is oftentimes taken for bladder infections. However, it is important to realize that it does not treat a bladder infection. Treating the bacteria that causes a bladder infection requires an antibiotic. Therefore, if you have an infection, you should see your doctor. But, some studies show that when cranberry supplements are taken daily, they may reduce the risk of recurrent bladder infections. Visit National Institutes of Health to learn more about cranberry.
Elderberry
Elderberry comes from the purple berry of the black elder tree. It is typically used for colds, flu and other conditions. Research has shown that it may help to relieve symptoms of the flu or an upper respiratory infection. However, it does not treat the bacteria or viruses that cause of these conditions. Visit National Institutes of Health to learn more about elderberry.
Garlic
Garlic has been linked to heart health. It has been used to help with conditions such as high cholesterol and high blood pressure. Research has shown that it may reduce your total cholesterol and LDL cholesterol by a small amount after at least 8 weeks of use. It has not been shown to help HDL cholesterol or triglycerides. Visit National Institutes of Health to learn more about garlic.
MACA
Maca is a root vegetable that is in the radish family and smells like butterscotch. There is not enough scientific evidence to confidently say that maca has health benefits, but people use it for male infertility, menopausal symptoms and to improve their sex drive.
Just in my personal experience as a gynecologist, I did not hear a lot of positive feedback about it helping libido. However, everyone is different. What works for one person, may not work for another. I would not recommend judging how a product will work for you based on how it worked for someone else. Keep in mind that with maca may act similar to estrogen. Therefore, people with estrogen dependent diseases such as breast cancer, uterine cancer, ovarian cancer or endometriosis may want to discuss a different option with their healthcare provider. Visit Medline Plus to learn more about maca.
Omega-3-Fatty Acids
Omega-3 fatty acids are essential nutrients that are found in seafood and plants. These fatty acids serve a critical role by being a part of the membrane of each and every cell in our bodies. Omega-3s are also vital for the health of our eyes, brain, heart, lungs, immune system, endocrine system and in men, sperm cells.
There are three main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in the oils from plants. Examples of sources of ALA include flaxseed, soybean, canola oils, walnuts and chia seeds. Some fortified foods will also have omega-3 fatty acids. Your body cannot make ALA. Therefore, you must get plant-based ALA in your diet. Another reason for everyone to eat their veggies!
However, you need all three of these essential acids and the body can only convert some ALA (plant-based) to EPA and DHA. It is necessary to get EPA and DHA from the foods that we eat or through supplementation in order to get the proper amount of omega-3 fatty acids. Since EPA and DHA are primarily from seafood, this can put vegans at risk for deficiency. Including a vegan omega-3 supplement can help provide the body with EPA and DHA. Visit National Institutes of Health to learn more about omega-3 fatty acids.
Oregano
Oregano is an herb that is used in cooking, but some people swear by the powers of oregano. There is insufficient scientific evidence to support its use to treat different ailments. However, it may help to reduce coughing, aid in digestion, fight infections and promote wound healing. Large doses can increase bleeding during surgery. So be sure to tell your doctor if you are taking this because you may need to stop this two weeks before surgery. Visit Medline Plus to learn more about oregano.
Turmeric
A member of the ginger family, turmeric is felt to have anti-inflammatory properties. There has been a great deal of research done, but you guessed it, the health benefits are not clear. However, it has been used to help with arthritis, digestive disorders, respiratory infections, allergies and depression. Visit National Institutes of Health to learn more about turmeric.
The wrap up
This wraps up all 10 of the commonly mentioned minerals, but there are many more herbal supplements that are available for usage. If there are other supplements that you would like more information about, visit Medline Plus to see a full list of supplements. For the vast majority of them, more research needs to be done. If you have questions, talk to your health care provider or your local pharmacist.
As always, a reminder to talk to your doctor before starting any new supplements. I find that many patients don’t think that over-the-counter pills truly count as medications and tend not to mention them when speaking to their healthcare provider. It is important to tell your doctor about ALL of the medication that you take, even vitamins, minerals and herbs. There can be potential interactions with prescription medications, risks with anesthesia, risks during surgery that could result in avoidable complications, and possible health concerns with other conditions that you have or might be at risk for. So please always tell your healthcare provider about any supplements you take.
Until next time, be well, eat well and enjoy life!
