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Properties: Antibiotic, antiviral, antifungal, antiparasitic, immune stimulant, cardiovascular support, blood pressure reduction, cholesterol improvement.
Active compounds: Allicin (formed when crushed), alliin, diallyl sulfides. Allicin is unstable - degrades within hours of crushing.
Uses:
How to use:
Dose: 1-4 raw cloves daily for immune support. Up to 10 cloves/day for acute infection (divided doses). Capsules as labeled.
Source: Grocery store (any fresh garlic works). Farmers markets for organic. Grow your own from grocery store cloves planted in fall. Supplement stores for capsules.
DIY: Plant cloves 2 inches deep, 6 inches apart in fall. Harvest when leaves brown. Cure 2-3 weeks in dry, dark place. Stores 6-12 months. Make your own garlic oil - crush in olive oil, refrigerate, use within 5 days (botulism risk if left at room temp).
Allicin degrades with cooking - raw or minimally heated is best medicinally. Odorless garlic supplements have less therapeutic value. Can interact with blood thinners - discuss with doctor. Discontinue 7 days before surgery.
Properties: Anti-nausea, anti-inflammatory, digestive aid, circulatory stimulant, pain relief, antimicrobial, blood sugar regulation.
Active compounds: Gingerols, shogaols (more concentrated in dried), zingerone.
Uses:
How to use:
Dose: 1-2g fresh root (about 1 tbsp grated) for nausea. 2-4g daily for inflammation. Capsules: follow label, typically 500-1000mg 2-3x daily.
Source: Grocery produce section. Asian markets have best prices. Health food stores for organic. Capsules at any supplement store.
DIY: Grow from grocery store ginger - look for pieces with "eyes" (small bumps). Soak overnight, plant shallow in rich soil, keep warm and moist. Harvest in 8-10 months when leaves die back. Dry slices in dehydrator or low oven for storage. Grind dried ginger for powder.
Heating converts gingerols to shogaols - more pungent, different medicinal properties. Fresh is better for nausea, dried for anti-inflammatory. May worsen acid reflux in some people. Theoretical interaction with blood thinners but rarely clinically significant. Safe in pregnancy (unlike many herbs) - up to 1g daily for morning sickness.
Properties: Powerful anti-inflammatory, antioxidant, liver support, cognitive support, cardiovascular protection, antimicrobial.
Active compound: Curcumin (3% by weight in dried powder). Poorly absorbed alone - requires piperine (black pepper) or fat for bioavailability.
Uses:
How to use:
Dose: 500-2000mg curcumin daily for therapeutic effect. 1 tsp powder (about 200mg curcumin) with pepper for maintenance.
Source: Grocery spice aisle. Indian markets have best prices and quality. Bulk stores for large containers. Supplement stores for standardized curcumin extracts.
DIY: Grow from turmeric root (look for organic with buds). Plant in large pot, warm location, 8-10 months to harvest. Dry roots and grind for powder. Make your own capsules with empty caps and powder. Fresh turmeric root can be grated like ginger.
Stains are PERMANENT on fabrics and plastic. Use glass or stainless steel. Curcumin supplements are expensive - culinary turmeric + black pepper works for most people. High doses may cause GI upset. Theoretical interaction with blood thinners. May stimulate gallbladder - avoid with gallstones. Discontinue 2 weeks before surgery.
Properties: Antibacterial, wound healing, cough suppressant, demulcent (soothes mucous membranes), antioxidant, prebiotic.
Active compounds: Hydrogen peroxide (produced by glucose oxidase), methylglyoxal (in Manuka honey), bee defensin-1, flavonoids.
Uses:
How to use:
Dose: 1-2 tbsp daily for general health. Wound care: apply liberally. Cough: 2 tsp as needed.
Source: Local beekeepers (farmers markets). Health food stores for raw. Manuka honey from New Zealand for highest medicinal value (UMF/MGO rating indicates potency). Avoid commercial "honey" - often filtered/heated to uselessness.
DIY: Beekeeping is a learnable skill. Requires hive, protective gear, smoker, bees (ordered or caught swarm). First year harvest is small. Consider hosting a beekeeper's hives on your property. Learn from local beekeeping clubs.
NEVER give honey to infants under 12 months - botulism risk (immune system can't handle Clostridium botulinum spores). Raw honey crystallizes - this is normal. Warm gently to reliquefy. Medical-grade honey is sterilized by gamma irradiation (not heat) - preserves antibacterial activity. Diabetics: honey affects blood sugar less than sugar but still raises it.
Properties: Digestive aid, antispasmodic, analgesic, decongestant, antimicrobial, mild stimulant, headache relief.
Active compounds: Menthol (40%), menthone, rosmarinic acid, flavonoids.
Uses:
How to use:
Dose: Tea: 2-3 cups daily. Capsules: 200-400mg 3x daily for IBS. Oil: 1-2 drops diluted as needed.
Source: Extremely easy to grow - one plant spreads aggressively. Grocery stores for fresh. Tea shops for dried. Essential oil at health food stores (look for pure, not fragrance oil).
DIY: Grow in containers (it's invasive). Any soil, partial shade to full sun, regular water. Harvest by cutting stems, dry hanging upside down. Store dried leaves in airtight container. Make your own oil by infusing dried leaves in olive oil for 4-6 weeks. Essential oil requires distillation - just buy it.
May worsen acid reflux/GERD - relaxes lower esophageal sphincter. Enteric-coated capsules bypass stomach, help IBS without reflux. Do NOT apply undiluted oil to skin - causes irritation/burning. Do NOT give to young children (especially under 2) - menthol can cause breathing problems. Do NOT use with homeopathy - peppermint antidotes many remedies.
Properties: Antiviral, immune modulating, anti-inflammatory, antioxidant. One of the most evidence-backed antiviral herbs.
Active compounds: Anthocyanins (dark purple pigment), flavonoids, lectins. Stimulates cytokine production, blocks viral replication.
Uses:
How to use:
Dose: Prevention: 1 tbsp syrup or 500-1500mg daily. Acute illness: 1 tbsp every 3-4 hours, or up to 4 tbsp/day.
Source: Health food stores carry syrup (Sambucol, Gaia, etc.). Dried berries for homemade at herb shops or online. Gummies at drugstores and Amazon. Elder bushes can be grown or foraged (positive ID required).
DIY: Elderberry syrup - simmer 1 cup dried berries in 4 cups water 45 min until reduced by half. Strain (mash berries to extract). Add 1 cup honey while warm. Optional: ginger, cinnamon, cloves. Store refrigerated 2-3 months. GROW: Elder bushes from nursery, 6-10ft tall, produce in 2-3 years. American elder (Sambucus canadensis) similar to European.
RAW BERRIES, LEAVES, BARK, AND ROOTS ARE TOXIC - contain cyanogenic glycosides. Must be cooked to neutralize. Commercial products are safe. Some concern about elderberry stimulating cytokines in cytokine storm conditions - theoretical risk in severe COVID or autoimmune flares. Discontinue if illness worsens dramatically. Diabetics: syrup contains honey/sugar.
Properties: Calming, sleep promoting, digestive antispasmodic, anti-inflammatory, mild antimicrobial, wound healing.
Active compounds: Apigenin (binds benzodiazepine receptors), bisabolol, chamazulene (anti-inflammatory, gives blue color to oil).
Uses:
How to use:
Dose: Tea: 1-4 cups daily. Tincture: 30-60 drops 3x daily. Gentle herb - difficult to overdose.
Source: Tea aisle (any grocery store). Health food stores for bulk dried flowers. Grow your own easily. Tea bags work fine for most uses - dried flowers slightly stronger.
DIY: German chamomile grows easily from seed, 1-2ft tall, flowers all summer. Harvest flowers when fully open, dry on screens. Store in airtight container. Roman chamomile is perennial groundcover. Both medicinal, German more common for tea. Make your own tea bags with coffee filters and flowers.
Ragweed family - those with severe ragweed allergy may react. Discontinue if allergic symptoms occur. Sedative effect is mild but can compound with other sedatives. Safe in pregnancy (unlike many herbs) but stick to moderate amounts. Safe for children and elderly - gentle herb. "Chamomile" teabags often contain other herbs - check ingredients.
Properties: Immune stimulant, anti-inflammatory, antimicrobial, wound healing. Increases white blood cell activity.
Active compounds: Alkylamides, polysaccharides, caffeic acid derivatives. Root and aerial parts have different concentrations.
Uses:
How to use:
Dose: Acute: 2-4mL tincture or 500-1000mg capsules every 2-3 hours for first 24-48 hours, then reduce. Prevention: Evidence weaker - if used, 1 week on, 1 week off.
Source: Health food stores, supplement aisles. Tinctures from Herb Pharm, Gaia, etc. Bulk dried root from herb suppliers. Echinacea is native American prairie plant.
DIY: Grow Echinacea purpurea (purple coneflower) easily from seed or nursery plants. Perennial, 3-4ft tall, beautiful in gardens. Harvest roots in fall of 2nd or 3rd year. Tincture fresh root in vodka (1:2 ratio) for 6 weeks. Flowers and leaves also medicinal but root is strongest.
Best for SHORT-TERM use (2-3 weeks max). Effectiveness may decrease with continuous use. NOT for autoimmune conditions (theoretically stimulates immune system further). NOT for tuberculosis, HIV, other conditions where immune stimulation is harmful. Allergic reactions possible in Aster family (ragweed, daisies). Some taste causes tongue tingling - this is normal (alkylamides).
For leaves, flowers, soft plant material. 1-2 tsp dried or 2-3 tsp fresh per cup boiling water. Steep 10-15 min COVERED. Strain. Drink hot or cold.
Covering preserves volatile oils. Longer steep = stronger. Metal tea balls are fine, paper bags are fine. Glass or ceramic is ideal.
For roots, bark, seeds, tough material. Simmer 1-2 tsp in 1-2 cups water 15-30 min. Strain. Reduces volume - drink smaller amount.
Don't boil vigorously - gentle simmer. Can reuse roots for second batch (weaker).
Alcohol extraction - concentrated, long shelf life (years). 1:5 ratio (1 part herb to 5 parts 40-50% alcohol) for dried herbs. 1:2 for fresh. Shake daily for 2-6 weeks. Strain, bottle in dark glass. Dose: typically 30-60 drops (1-2 droppersful).
Vodka works fine. Apple cider vinegar tinctures for those avoiding alcohol (shorter shelf life). Glycerin tinctures exist but extract fewer compounds.
Fresh or dried herbs applied directly to skin. Crush fresh herb, apply to wound/area, cover with cloth. Or mix dried herb with hot water to make paste, apply warm. Keep moist. Change 2-3x daily.
Test on small area first for skin sensitivity. Don't apply to deep wounds without training. Some herbs stain or burn.
Herb-infused oil + beeswax. Infuse dried herb in olive or coconut oil 4-6 weeks (or low heat 2-3 hours). Strain. Add 1 part beeswax to 4-5 parts infused oil, melt together. Pour into containers. Solid at room temp, melts on skin.
Water in oil = mold. Ensure herbs are completely dry before infusing. Add vitamin E as preservative. Shelf life 1-2 years if kept cool and dry.
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