Know Your Herbs

The nutritional supplement industry estimates that Americans spend more than $6 billion every year on vitamin- and mineral-packed pills, gelcaps, powders and tablets. It's a testament to the allure of the quick-fix, given that little evidence exists to support most of the exaggerated health claims made for nutritional supplements. Now many people are expanding their supplement habits to include herbs. Herbs are plants used in small quantities for a variety of effects. Culinary herbs, for example, are plants used in small quantities for the flavor or aroma their leaves add to foods. Examples include mint, rosemary, thyme and cilantro. Medicinal herbs, on the other hand, are used for the health benefits some people think the plants offer. Examples of medicinal herbs include black cohosh, Echinacea, gingko, valerian, hoodia, feverfew and dozens more. Some herbs even pull double duty. Ginger, for example, tastes good in soups, sauces and entrees. It also has the power to safely relieve nausea and vomiting during pregnancy, according to the National Center for Complementary and Alternative Medicine, or NCCAM, a unit of theNational Institutes of Health.

A list of common herbs, their uses and potential side effects is available online from NCCAM at nccam.nih.gov/health/herbsataglance.htm. By themselves, herbs are whole foods -- a sprig or a few leaves of this or that. Taken as supplements, though, concentrated and packaged in pill, capsule or powder form, their active ingredients have more potential to have an effect. Just as people take vitamin and mineral supplements because they think the pills provide protection against cancer or heart disease, or that they boost the body's immune system, herbal supplements are often touted as having a wide range of health benefits as well. Are the claims true, or are herbal supplements expensive shortcuts that don't live up to the hype? In most cases, it's too early to tell. While the federal government is sponsoring research, the science is largely still evolving. If you have an interest in herbal supplements it's best to take some precautions to use them safely. Federal guidelines regulating the marketing and sale of supplements are much less stringent than the standards applied to over-the-counter and prescription drugs.

Be sure to tell your health care provider about any herbal supplements you are taking. It's important because: herbal supplements have the potential to interact with other medications. They may inhibit or enhance the effects of certain drugs. Herbal supplements can affect your risk of bleeding during surgery. They can also change the way your body responds to anesthesia. If you plan to have surgery and are taking herbal supplements, let your doctor know. Available research may not apply in your case. Most of the research on herbal supplements has been conducted on adults, and very little has been conducted on pregnant women, nursing mothers or children. Fortunately, there are some excellent online sources of reliable and up-to-date information about herbal supplements. In addition to NCCAM, I also recommend: the Office of Dietary Supplements at the National Institutes of Health. Go to ods.od.nih.gov/. This site provides fact sheets with information about the background and safety of specific herbal supplements. We have much more to learn about the potential for herbal supplements to support health. In the meantime, the best value for your long-term health is a weekly shopping basket full of fresh fruits and vegetables.