As an herbalist, here’s what I recommend taking and why…

There are so many fantastic herbs and supplements out there that it can be overwhelming to figure out which ones you need. When you walk down the supplement aisle in the grocery store, you may become paralyzed by a surplus of choices, and then end up walking away and buying nothing. How do you know which one is right for you?

Disclaimer: Do not take herbs or supplements without doing your own research first. Avoid if you are currently on prescription medication, especially SSRIs. Be careful if you are pregnant, breast feeding, or have underlying health conditions. I am not a doctor.

Multivitamins

The most important supplement you can take is a multivitamin. First of all, this is the safest supplement to take — whether you are pregnant, on prescription medication, or have any underlying health issues — it’s completely safe to take. Not only is it safe, it’s extremely necessary.

Most western doctors are still skeptical about herbalism, but every single one will tell you that you need to take a multivitamin. There are so many proven benefits, so many clinical studies, highlighting the importance. It is the basic building block of health.

You may ask — which vitamin should I be taking? Take them all! Save yourself the hassle and buy a multivitamin rather than a single vitamin.

The only other vitamins worth buying separately are Vitamin B and Vitamin D, which most people are deficient in. Vitamin B12 is vital for vegetarians and vegans, while Vitamin D3 is the most common vitamin that people lack. Also note that calcium cannot be properly absorbed without enough vitamin D present in the body.

But can’t I meet the vitamin requirements by eating healthy? Sure, if your diet is perfect! Try tracking your food intake (there’s many apps or websites that you can use, such as MyFitnessPal) and take a look at what vitamins your current diet provides you with.

Melatonin

Quality sleep is so important and most people aren’t getting it. Synthetic sleep aids have been linked to longterm health issues, including dimentia.

Melatonin, however, is a naturally occurring hormone triggered by darkness that makes you sleepy. Taking it as a sleep aid will not only give you a good night’s rest, but also give you some vivid dreams!

Take melatonin about one hour before sleep. Tip: most people only need about 2mg. There’s no need to buy 5mg or 10mg unless you really need it.

Magnesium

Magnesium is an essential mineral that provides calmness and relaxation. Most of us are deficient of this mineral because it is found abundantly in the soil, and in the modern world, we rarely get our hands dirty. Our ancestors who were farmers and gardeners had plenty of magnesium by living close to nature.

Magnesium relieves stress and anxiety and is best taken before bed, but you can take it any time of the day — it won’t make you sleepy, just help to relax you.

Iron

Iron is a common deficiency, especially for vegetarians/vegans and people who menstruate. I would recommend taking an iron supplement during menstruation, notably if you have a heavy flow.

However, if you consume a lot of meat in your diet, and you don’t menstruate, and your iron levels are sufficient — then it’s probably not necessary!

Probiotics

If you suffer from tummy issues, then probiotics are the way to go! There’s a whole system of bacteria in your gut and it’s vital to assure that they are balanced. Probiotics help with bloating, constipation, and overall digestion. You can take them as a supplment or you can find them in many yogurts.

Smart mushrooms

“Smart mushrooms” are mushrooms taken as supplements that provide a natural health boost. They are not the psychedelic kind that get you high. Rather, they are nootropics that enhance cognition. They are especially beneficial for your brain, but also just as healthy for your immune system and body.

• Lion’s mane is my personal favorite. It seems to provide the biggest brain boost. It improves focus, memory, and mood. It’s said to prevent dementia and memory loss diseases.
• Cordyceps provide a great energy boost, help with muscle recovery, and give you more physical stamina. It’s a great caffeine replacement (or combining it with caffeine for a greater boost!)
• Reishi and Turkey’s tail support the immune system and help you fight off sickness. These are just a few examples, there are many different cognitive mushrooms out there!

CBD oil

CBD is a miracle worker! It’s helps with mood, stress relief, arthritis and stiffness, digestion, energy, and so much more!

CBD will not get you high. It is the non-psychoactive form of the cannabis plant. Cannabis has many medical benefits, but it may not be legal in your area. Alongside, some people are uncomfortable with the psychoactive component, and may become paranoid or anxious.

But again, CBD itself will not get you high, so you can take it without worrying about that aspect. It will not cause any impairment. You can also choose to take CBD topically, through lotions, lip balm, and body oil.

Garlic

Garlic is anti-bacterial and can easily ward off sickness. There’s a reason why it gets a rep for scaring vampires away! Garlic is so tasty that it can be easily incorporated into your meals. You can also infuse it in honey. Don’t eat a raw clove on its own if you have a sensitive stomach, which can lead to irritation.

Turmeric

Turmeric is an Indian spice that’s nicknamed “nature’s antidepressant.” It’s been shown to have positive impact on mood. It can also reduce inflammation. Turmeric can be taken as a capsule or gummy, but it’s easy to sprinkle into your food!

Apple cider vinegar

ACV is vital for healthy digestion. It’s so easy to take — as a gummy, as a salad dressing, a splash in your drink, or as a fire cider tonic. Do not take a shot of plain ACV on its own because your body will struggle to digest it unless it’s combined with something else.

Bee propolis extract

Bee propolis extract is said to boost the immune system and help fight sickness. It may also speed up the healing of wounds. I personally recommend the spray because it’s so tasty — it tastes like honey!

Valerian

Valerian supplements are great for relaxation and sleep. If melatonin isn’t strong enough for you, then consider taking valerian right before bed. It’s a natural sedative. I’d call it nature’s Xanax.

Kava

Kava is another sedative that may help with sleep. This is a pro-social herb that can be used to relieve anxiety. It works well as an alcohol alternative while maintaining a clear head. However, it has been linked to liver damage in large amounts, so do not mix it with alcohol and use it responsibly!

Blue lotus

When mixed with wine, blue lotus has been nicknamed “nature’s MDMA.” Blue lotus is a very mild psychedelic that brings on joy and relaxation. It can be taken as a tincture, capsule, tea, or steeped in wine. It can cause impairment, so take it close to bed time, and do not drive.

Kratom

Kratom is an Asian leaf that is taken in the form of powder. It’s related to the coffee family. Because it interacts with the opioid receptors, it can be used to help recovering opioid addicts get through detox.

It comes in many strains — “fast strains” that promote physical stamina and endaurance, “slow strains” that can help you relax or fall asleep, and “moderate strains” that fall in between.

Kratom is legal in most places, but currently is illegal in some countries and US states, so double check the legalities of your area. Overuse may possibly lead to liver damage. Do not mix with alcohol. Only buy from reliable vendors with lab test results to assure that it’s clean. Use responsibly and always take a slightly lower dosage than you think you need!

Blue cohosh, black cohosh, or dong quai

This last one is for those who menstruate. Blue cohosh and black cohosh are Indian herbs that regulate menstruation and ease PMS symptoms. Dong quai is an Asian herb that does the same. There is not much of a difference between blue or black cohosh, although black cohosh may be easier to find.

Longterm daily use is not recommended. Instead, take one of these herbs the week before bleeding is due. Do not take more than 30 days in a row. Beware that these herbs are abortifacients and can cause miscarriage, so definitely avoid if you are trying to conceive.

There are so many more herbs and supplements that I could recommend, but this list is getting long, so I’m going to stop here!

As a final disclaimer, please do your own research before taking any herbs. Some things on this list improve cognitive function while others will temporarily impair it. Extra precaution for those who are pregnant, breast feeding, on prescription medication, or have an underlying health issue.

It’s amazing how much the quality of your life improves when you give your body what it needs!