by Dr. Josh Axe
Andrographis. This super-herb is used in both Ayurvedic medicine and TCM, and was referred to as “king of the bitters.” Its bitter flavor activates the liver, which spurs blood circulation, reducing inflammation; it also helps eliminate dampness from the body, which aids the immune system. Alone, or as part of a multiherb product, andrographis has been shown to lessen the intensity of coughs and sore throats. A double blind, placebo-controlled trial published in Phytomedicine showed that an andrographis extract was 50 percent more effective than a placebo at treating a range of cold symptoms.10 The herb’s key ingredient, andrographolide, enhances several virus-fighting components of the immune system, including the activity of T cells (cells that help determine the immune system’s response to foreign substances), natural killer cells (white blood cells that fight infections and cancer), and phagocytes (cells that protect the body by ingesting bacteria, viruses, and other foreign particles), which hamper virus replication and prevent viral illnesses from developing.11 Look for a supplement that contains andrographolide; take 4 milligrams three times a day when you’re fighting a cold or flu bug.
Honorable mention: Astragalus, thyme, oregano, sage, eucalyptus, myrrh, goldenseal, garlic, and turkey tail mushrooms.
The proven digestion supporters
The obvious symptoms of gut issues can be distressing enough on their own, but they also have negative ramifications on the rest of your health, especially your mood and your immunity. Here are three natural ways to support gut health.
Astragalus. Likely the number one prescribed herb in all of Chinese medicine, astragalus is, in my opinion, an herb all of us could benefit from using on a regular basis. It is incredibly effective at protecting and enhancing both digestion and immune function, which makes sense given that strengthening your gut health is one of the best ways to boost your immune system. The protective effects of astragalus are likely due to its high levels of flavonoids, polysaccharides (long chains of carbohydrate molecules), and saponins (a class of chemicals found in certain plants), which, according to a recent study in Evidence-Based Complementary and Alternative Medicine, can improve your cellular health.12 As a result, it has a powerful impact on conditions like leaky gut syndrome, candida, hypothyroidism, IBD, autoimmune disease, colds, viruses, chronic inflammation, and cancer. And that’s not all. A review paper published in Aging and Disease reported that astragalus is an effective anti-aging substance. It actually helps reverse the cellular aging process by increasing the activity of telomerase, an enzyme that prevents the shrinkage of telomeres, the caps at the end of each strand of DNA that protect chromosomes. As a result, it keeps us young.13 Other research shows that astragalus reduces stress, fights inflammation, protects the brain as it ages, and fights cancer.14 This herb acts as an adaptogen, and it is gentle, so it can be taken in low to moderate doses daily or used at higher doses to fight more severe illness. Take astragalus per package instructions; the most common dose is 500 to 2,000 milligrams daily.
Ginger. I bet you already know about the most common use of ginger: It helps treat nausea. One review of twelve studies found that ginger effectively decreased nausea in pregnant women.15 Another study found that the same was true for chemotherapy patients.16 This pungent root can also prevent the formation of stomach ulcers, possibly by decreasing levels of inflammatory proteins and blocking the activity of enzymes related to ulcer development.17 One final benefit: Ginger supports digestive health (and may prevent gastrointestinal symptoms) by accelerating stomach emptying by as much as 25 percent, according to a study in World Journal of Gastroenterology.18 Add thin slices to smoothies; grate it into soups, salads, and sauces; or juice it with other vegetables. Supplements and powders are also available. For nausea, use 1,000 to 2,500 milligrams.
Triphala. Made from the dried powder of three different fruits—amla, haritaki, and bibhitaki—this Ayurvedic formula is a natural laxative. It’s gentler than most over-the-counter products and nourishes the digestive tract as it encourages elimination. It also naturally cleanses the colon, which has a positive effect on the nervous system, including symptoms like fatigue and anxiety. When it comes to elimination, amla supports intestinal repair and healing, haritaki strengthens the intestinal muscles to contract more efficiently, and bibhitaki cleanses. The combination can be healing. One animal study showed that triphala can reduce colitis in rats.19 Triphala can also lower cholesterol and promote weight loss. If you’re using triphala as a laxative, take it in the evening, about two hours after eating and at least thirty minutes before bed.
Honorable mention: Slippery elm, licorice, cardamom, fennel, and peppermint.
The anti-aging, beauty-enhancing superstars
The beauty industry is constantly touting the latest “it” ingredients, many of which come and go quickly. But these ancient plant-based treasures have stood the test of time. They will help you look—and feel—younger.
Fo-ti. In TCM, this anti-aging herb actually has its own legend: Hundreds of years ago, an ill man named Mr. He was forced to subsist on wild plants, including fo-ti, during a famine. Instead of suffering, his health improved. His skin became more youthful, his energy rebounded, and his graying hair returned to its original black. Today, fo-ti is known to be a potent anti-inflammatory that is used to treat acne and protect skin from aging. What’s more, a study in the Journal of Advanced Pharmaceutical Technology and Research found that it activates a signaling pathway that is down-regulated in graying hair.20 There’s also evidence it can protect your memory. Look for fo-ti supplements that contain Polygonum multiflorum, the plant’s Latin name. Take as directed—usually 560 milligrams two to three times a day—but don’t overdo it. Although fo-ti has been used safely for hundreds of years, high doses of the herb may harm the liver.
Schisandra. Chinese emperors and Taoist masters were fans of schisandra, and in the 1960s Russian scientists discovered that it bolsters adrenal function and balances the negative effects of stress.21 Historically, schisandra was used to heal liver disease, strengthen the immune system (especially to overcome conditions like mononucleosis and pneumonia), and balance blood sugar. Schisandra is one of the only foods in the world that has all five flavors—pungent, sweet, sour, bitter, and salty—which gives it the ability to bring balance to the entire body. As a result, it has long been a key ingredient in many TCM herbal formulas. More recent research has shown it can fight mental fatigue and exhaustion,22 and it’s a natural beauty tonic that can protect the skin from wind and sun exposure as well as toxins. Put powdered schisandra in a smoothie (use about 3 grams a day), take a supplement (1 to 3 grams daily, with a meal), or make it into a tea by steeping 1 to 3 grams in hot water for forty to sixty minutes before drinking.
Matcha. This wonder food has more antioxidants than blueberries and leafy greens. And since the powder form is made of ground tea leaves, its antioxidants are super concentrated, making it a potent anti-aging beverage. What’s more, matcha’s bright green color comes from its off-the-charts chlorophyll content—and guess what chlorophyll can do? Protect the skin from the damaging rays of the sun that cause wrinkles and age spots. It also contains epigallocatechin gallate (EGCG), which helps rejuvenate skin cells, promote skin strength, and prevent cancer. I drink a cup or two of matcha every day. You can also use it topically to moisturize and rejuvenate your skin. Just mix matcha powder with coconut oil and apply a light coating. Let it seep into your pores for ten minutes, then wash off.
Honorable mention: Goji berry, astragalus, royal jelly, and ginseng.
The best energy boosters and adrenal supporters
Lack of energy was one of the most common complaints I heard in my functional medicine clinic—and I came to rely on these three treatments to help patients regain their vitality.
Rehmannia. In TCM, this herb is the go-to choice for treating yin deficiency and fatigue, its hallmark symptom. It’s also useful for treating qi deficiency and is the most prescribed herb in Asia for adrenal fatigue, hypothyroidism, and boosting stem ce
ll production. There’s scientific evidence that rehmannia is helpful for treating anemia,23 strengthening bones, supporting heart health, nourishing blood, and reducing inflammation. The standard dosage is between 55 and 350 milligrams a day. (Don’t take it if you’re pregnant or breastfeeding or have chronic liver disease.)
Panax ginseng (Asian and American). Used in both Asia and North America for centuries, ginseng is known for improving physical endurance as well as mental focus—and it’s often prescribed as a treatment for chronic fatigue as well. A 2018 literature review published in the Journal of Alternative and Complementary Medicine concluded that ginseng can indeed be effective in fighting fatigue.24 Ginseng can be taken for ten to thirty days to treat infections like colds, flu, pneumonia, or any major immune weakness. It’s also helpful as an energy-boosting long-term daily supplement for those over fifty-five. Take 500 milligrams twice a day.
Cordyceps. This medicinal mushroom is a longtime staple of holistic medicine, and it’s known for its ability to optimize energy and combat the effects of aging and stress. It has been shown to significantly increase the amount of time rodents can swim, probably because it boosts the production of adenosine triphosphate (ATP), the main energy source for the body’s cells.25 Indeed, a study published in the Journal of Alternative and Complementary Medicine found that cordyceps supplementation improved exercise performance and contributed to overall wellness in older adults.26 Take 1,000 to 3,000 milligrams a day to improve energy.
Honorable mention: Rhodiola (an herb with roots that are considered an adaptogen, a substance that helps deal with stress and balance hormones), eleuthero (also known as Siberian ginseng), and matcha green tea.
The brain-optimizing all stars
If you’re like most people, keeping your mind sharp as you age is likely a top concern. Western medicine has little to offer on this front, but these three ancient remedies really work.
Lion’s mane. This quirky-looking mushroom, which resembles the scruff of a lion, has long been popular in Chinese medicine for its ability to enhance brain function. Now, studies have revealed that this incredible fungus may offer hope for those with Alzheimer’s and Parkinson’s, because it supports the growth of brain cells’ axons and dendrites, which in turn might slow or reverse brain degeneration. Animal studies have found that lion’s mane can improve memory in those with and without Alzheimer’s.27 What’s more, a double-blind, placebo-controlled trial in humans determined that it improves mild cognitive impairment28 and may hinder the advancement of Parkinson’s disease.29 It’s also great for anyone looking to improve focus, boost memory, and enhance the gut-brain connection to enhance mood. You can safely take 300 to 3,000 milligrams, one to three times a day, but start with a smaller dose to see how your body responds.
Bacopa. Ayurvedic healers have used this plant (also known as brahmi) to treat brain-related disorders for thousands of years, and new research is confirming its effectiveness. In one double-blind, placebo-controlled trial, Australian researchers found that people who took 300 milligrams of bacopa for twelve weeks showed improvement in learning and memory. They were also significantly faster at processing visual information than they had been pre-study, as well as compared to those in the placebo group.30 A meta-analysis published in the Journal of Ethnopharmacology reviewed nine scientific studies and concluded that bacopa holds promise for improving cognition,31 possibly because it increases brain chemicals that are involved in thinking, learning, and memory. The plant might also be helpful for anxiety, depression, ADHD, and schizophrenia. Effective dosages range from 300 to 450 milligrams per day.
Ginkgo biloba. Also known as maidenhair, ginkgo biloba is a potent anti-inflammatory and is one of the most widely investigated—and commonly used—herbs for improving brain health. Ginkgo contains flavonoids and terpenoids, antioxidants that may slow the progression of age-related cognitive decline. The herb may also be helpful in slowing Alzheimer’s, according to a study in Phytomedicine.32 People with dementia should use 40 milligrams three times a day, while healthy people who want to improve their cognitive function can use 120 to 600 milligrams daily. Look for ginkgo preparations that contain 24 to 32 percent flavonoids and 6 to 12 percent terpenoids.
Honorable mention: CBD oil, frankincense oil, rosemary, ginseng, rhodiola, and ashwagandha.
The ancient candida cures
The fungal infection known as candida is too often overlooked as an underlying cause of disease, but it can contribute to everything from oral thrush and sinus infections to fatigue and joint pain. These ancient treatments can combat the infection at its source.
Pau d’arco. A South American herb, pau d’arco is known as an inflammation fighter, with antiviral, antiparasitic and antifungal properties as well. It contains chemicals known as naphthoquinones, including lapachol and beta-lapachone, which can kill a variety of bacteria, viruses, and fungi. One study on lapachol found it was as effective as prescription drugs in fighting Candida albicans,33 a major cause of fungal infections. Take 1 to 2 milliliters of a liquid extract three times a day or two to four 500-milligram pau d’arco capsules once or twice a day.
Cinnamon. If you use this common spice only in holiday recipes, you’re missing out on one of the healthiest edibles on the planet. When researchers in Hong Kong tested the antioxidant capacity of twenty-six herbs and spices, cinnamon was in the top three, along with clove and oregano.34 It’s also an anti-inflammatory and a potent antifungal, and has been shown to lower cholesterol, blood pressure, and blood sugar. When Chinese researchers gave cinnamon oil to patients with Candida albicans in the gut, 72 percent cleared the fungus within fourteen days and the other 28 percent showed a significant reduction.35 I sprinkle cinnamon into smoothies, coffee, oatmeal, and many recipes. To reap optimal benefits, use organic Ceylon cinnamon powder (which contains only trace amounts of coumarin, a substance that, in large quantities, can cause liver problems), cinnamon essential oil, or cinnamon pills or capsules. Take as directed.
Garlic. This potent plant is a true superfood, with more than 6,100 peer-reviewed studies attesting to its ability to fight a range of ailments, from heart disease to cancer. When you crush or chop a fresh clove, two substances—allicin and alliinase—combine to form agoene, a powerful antifungal. In a lab study published in the Journal of Applied Microbiology, researchers in the United Kingdom found that fresh garlic can inhibit the growth of Candida albicans.36 What’s more, it’s an antibacterial and antiviral, and has been shown to be effective against the flu, colds, and viral pneumonia.37 Take 2 to 5 grams (roughly one medium-size clove) of minced fresh garlic, or 600 to 900 milligrams of freeze-dried raw garlic, per day.
Honorable mention: Oregano, clove, and alisma (water plantain).
The natural inflammation tamers
Short-term inflammation—the pain and swelling after an injury, say—is healthy. But chronic inflammation is a scourge, and it’s one of the root causes of most diseases that plague our modern culture, including cancer, Alzheimer’s, arthritis, chronic pain, depression, heart disease, and autoimmune disease. If you’re striving for optimal health, reducing inflammation should be near the top of your list. (CBD is one of the hottest inflammation-tamers around. I’ll give you the lowdown in chapter 7.)
Turmeric. It’s difficult to overestimate the inflammation-fighting power of turmeric, most of which is due to curcumin, its active ingredient. Turmeric works to fight inflammation by both nourishing and moving the blood, which speeds healing. A study in the journal Oncogene evaluated the efficacy of a number of anti-inflammatories, including aspirin and ibuprofen, and found that curcumin was more effective than either one.38 Turmeric can also reduce depression, curb Alzheimer’s, improve symptoms in those with arthritis, help manage diabetes, and kill cancer cells. Using turmeric in food is great, but just 3 percent of the powdered form is actually curcumin. To take advantage of its benefits, take 500 to 2,000 milligrams per day of a supplement that contains 95 percent curcumin.
Boswellia. This r
esin extracted from the frankincense tree is high in terpenes, the strong-smelling antioxidant phytochemicals in eucalyptus, basil, and peppermint. But it also contains a number of other substances that can slash inflammation, including AKBA, which targets inflammatory enzymes, and incensole acetate, which is particularly good at protecting neurons and fighting brain inflammation. Take 600 to 700 milligrams of a boswellia supplement (it should contain at least 37 percent boswellic acids or boswellin) several times a day. Or put a few drops of frankincense oil, which is made from boswellia, under your tongue every day.
Chaga. This mushroom has been used for thousands of years across Asia and in Siberia. It’s known for boosting energy, strengthening immunity, and lowering inflammation. Chaga is an adaptogen, a unique category of healing plants that help stabilize your body’s hormones and ease the effects of stress. Chaga mushrooms also have one of the highest oxygen radical absorbance capacity (ORAC) scores of any food, making them healthy in numerous ways. As for inflammation, laboratory and animal studies have found that these fungi can reduce the problem by preventing the production of inflammation-triggering cytokines. Chaga mushrooms are available as a tincture, capsule, tablet, or powder. You can also find mushroom coffee or tea that includes chaga. Use the products as directed.