Herbs by Wellness Goal
A goal-by-goal index of what research says about herbs for sleep, mood, colds, digestion, heart, hormones, joints and more, with links to each page and the serious cautions first.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read herb safety and interactions before you use anything on this page.
Serious cautions first. The sources we read document these risks. Check them before reading about any goal below.
- St. John's wort can interact in dangerous, sometimes life-threatening ways with many medicines. [1]
- Kava has been linked to severe liver damage. [2]
- Butterbur contains pyrrolizidine alkaloids that can damage the liver and lungs, so only products processed to remove them and labeled PA-free should be considered. [3]
- Green tea extract in tablets or capsules has been linked to uncommon liver injury. [4]
- Turmeric or curcumin products with increased bioavailability have been linked to liver damage in some people. [5]
- Black cohosh products have been linked to rare cases of liver damage, and it is uncertain whether black cohosh was responsible. [6]
- Garlic supplements may increase the risk of bleeding, which matters before surgery and with anticoagulants or aspirin. [7] Ginkgo may increase bleeding risk in people taking anticoagulant drugs such as warfarin. [8]
- Raw elderberries and other raw parts of the elder tree contain poisonous cyanide-producing substances. [9]
If you take any medicine, ask a pharmacist before using any herb. See How Interactions Work and Herb Safety. In an emergency call 911, and for poisoning call Poison Help at 1-800-222-1222. If you are in emotional crisis, call, text or chat 988 in the US. [2]
What this page is
This is an index, not advice to treat a condition yourself. Each goal links to a page that sets out what research found, separates traditional use from research, and names the cautions. "Evidence labels" are our plain-language summary of how the source words its findings, not a medical rating. For how we separate tradition from research, see Traditional Use vs Research Evidence.Mind, mood and sleep
| Goal | What the sources we read say | Evidence label |
|---|---|---|
| Sleep | NIH calls evidence for valerian inconsistent, and a 2017 guideline recommended against it for chronic insomnia in adults. [10] It says chamomile has no conclusive trial evidence for insomnia. [11] | Mixed to insufficient |
| Anxiety and stress | NIH says studies suggest chamomile and an oral lavender oil product might help anxiety, but they are preliminary or limited. [2] | Promising but limited |
| Low mood and depression | NIH says St. John's wort appears better than placebo and as effective as standard antidepressants for mild or moderate depression, with major interaction risks. [1] A 2026 review found saffron lowered self-rated but not clinician-rated scores. [12] | Promising, with major cautions |
| Memory, focus and brain health | NIH says ginkgo has not been shown to prevent or slow dementia. [8] | No good evidence of benefit for dementia prevention |
| Energy and fatigue | See the page for the sources read. | See page |
Immune system, colds and breathing
| Goal | What the sources we read say | Evidence label |
|---|---|---|
| Colds, flu and cough | NIH says echinacea may slightly reduce the chance of catching a cold, and some preliminary research suggests elderberry may relieve symptoms. [13] [9] | Mixed to promising but limited |
| Allergies and hay fever | A 2024 review found very low to low certainty evidence for single plants, and said clear evidence of benefit is lacking. [14] | Insufficient evidence |
| Asthma and breathing | See the page for the sources read. | See page |
| "Immune support" claims | See the page for the sources read. | See page |
Digestion, heart and metabolism
| Goal | What the sources we read say | Evidence label |
|---|---|---|
| Digestion, nausea and IBS | NIH says ginger research shows it may help nausea and vomiting of pregnancy, while most motion sickness studies did not show help. [15] | Some research |
| Constipation | See the page for the sources read. | See page |
| Blood pressure and cholesterol | NIH says garlic supplements may lower total and LDL cholesterol to a small extent, and green tea products did so mostly in extract studies. [7] [4] | Small effect |
| Blood sugar and diabetes | NIH says garlic supplements may reduce blood sugar to a small extent in people with diabetes. [7] | Promising but limited |
| Weight loss | NIH says the catechins and caffeine in green tea may have a modest effect on body weight. [4] | Modest, product-dependent |
Hormones, periods and prostate
| Goal | What the sources we read say | Evidence label |
|---|---|---|
| Menopause symptoms | NIH cites a 2023 review of 22 studies finding black cohosh products potentially beneficial for overall menopause symptoms and hot flashes. [6] | Promising but limited, with liver cautions |
| Menstrual cramps and PMS | NIH says research suggests ginger supplements might reduce the severity of menstrual cramps. [15] | Limited |
| PCOS and "hormone balance" | See the page for the sources read. | See page |
| Prostate and urinary symptoms | NIH cites a 2023 review of 27 studies finding saw palmetto alone gives little or no benefit for enlarged prostate symptoms. [16] | No good evidence of benefit |
Pain, joints, skin and liver
| Goal | What the sources we read say | Evidence label |
|---|---|---|
| Joint pain and arthritis | NIH calls the initial evidence for oral turmeric or curcumin for knee osteoarthritis positive but says higher-quality evidence is needed. [5] It says ginger supplements might help, but much research is poor quality. [15] | Initial |
| Headache and migraine | NIH says a butterbur root extract may reduce migraine frequency, but the American Academy of Neurology stopped recommending it in 2015 over serious safety concerns. [3] | Mixed, with safety concerns |
| Skin, acne, eczema and wounds | See the page for the sources read. | See page |
| Liver health and "liver detox" | NIH says milk thistle trials for liver diseases have been conflicting or too limited, and two NIH-funded trials showed no benefit. [17] | Mixed |
Frequently asked questions
What is the best herb for stress or sleep?
The sources we read do not name one. NIH says the evidence for most complementary sleep approaches is inconsistent or too limited. [11]
Is a herb proven to treat a medical condition?
Among the herbs summarized here, NIH describes the best-supported finding as St. John's wort for mild or moderate depression, and it also warns about serious interactions. [1] No herb here is described as a cure.
Which herbs have serious safety concerns?
See the cautions at the top of this page: St. John's wort interactions, kava, butterbur, green tea extract, bioavailable turmeric and black cohosh for the liver, and bleeding risk with garlic supplements and ginkgo. [1] [2] [3]
Do I need to tell my doctor about herbs?
Yes. NIH advises telling health care providers about any complementary health approach you use, and talking with them before using a herb if you take any medicine. [10]
Does "natural" mean safe?
No. NIH says dietary supplements can cause health problems if not used correctly. [2]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read these tables
- Different herbs, different evidence. A result for one herb does not carry over to another herb in the same goal.
- Products matter. Many studies used a particular extract or capsule. See Preparations.
- A goal not listed may be inside a single herb's profile. See Types of Herbs or Herbs and Botanicals: Frequently Asked Questions.
References
- National Center for Complementary and Integrative Health (NCCIH). St. John’s Wort. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Anxiety and Complementary Health Approaches. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Butterbur. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Green Tea. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Turmeric. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Black Cohosh. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Garlic. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Ginkgo. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Elderberry. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Valerian. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Sleep Disorders and Complementary Health Approaches. Read 2026-10-23.
- Nutritional Neuroscience, 2026. Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Echinacea. Read 2026-10-23.
- PLoS ONE, 2024. Medicinal plants for allergic rhinitis: a systematic review and meta-analysis. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Ginger. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Saw Palmetto. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Milk Thistle. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.