Health Benefits of 12 Ayurvedic Herbs

Ayurvedic herbs are used to prevent anxiety, osteoarthritis, low testosterone, and high cholesterol, among other conditions. In general, Ayurvedic medicine aims to prevent illness—rather than respond to disease—through the practice of Ayurveda. Ayurveda is an ancient Indian healing system that focuses on balancing the mind, body, and environment.

Some of these herbs, especially those used for detoxification, can include high levels of toxic heavy metals, which can carry serious risks ranging from intellectual disabilities to cancer when given to children. To help avoid these risks, check with your healthcare provider before using them.

Amla (Indian Gooseberry)

Amla is a fruit with antioxidant properties high in ascorbic acid (vitamin C) and polyphenols.

It may decrease the following major lipids:

• Triglycerides
• Total cholesterol
• Low-density lipoprotein (LDL, or "bad") cholesterol

Additionally, amla can lower what's known as the atherogenic index of plasma, a ratio of triglycerides to high-density lipoprotein cholesterol (HDL, or "good" cholesterol). Decreasing this ratio is associated with a lower risk of heart disease.

Amla may reduce blood glucose and C-reactive protein (CRP) levels, a marker of inflammation.

And it's been shown to decrease the symptoms and severity of gastroesophageal reflux disease (GERD) by almost 50% compared to placebo.

Ashwagandha (Withania somnifera)

Ashwagandha, also known as Indian ginseng or winter cherry, has been studied for many conditions.

Research suggests it can improve brain functions like attention and reaction time.

Ashwagandha has also been shown to reduce anxiety and levels of the stress hormone cortisol. It is believed to act as an adaptogen, a substance that helps protect the body from stress.

And because ashwagandha may boost testosterone levels in males by 15% or more, it is also touted to improve male sexual health.

Brahmi (Bacopa monnieri)

Brahmi is a purple flowering herb commonly used to improve memory and cognition (thinking).

Some studies have found that participants who took brahmi saw an improved ability to pay attention and collect, store, and recall information.

One small study showed that people with Alzheimer's disease benefited from taking 600 milligrams of brahmi daily, but it wasn't compared to a placebo or another treatment.

Cardamom (Elettaria cardamomum)

Cardamom is a herb in the ginger family that contains antioxidants and anti-inflammatory compounds.

It can be used during pregnancy to alleviate nausea and vomiting.

It's also been studied for possible metabolic benefits, but the results were inconclusive. One review determined that taking cardamom for up to three months may help with glucose metabolism but had no effect on body mass index (BMI), weight, or waist circumference.

Cardamom may also help lower blood pressure in people with metabolic syndrome, though more robust trials are needed to confirm this.

Guggul (Commiphora mukul)

Guggul is a gum resin made from drying the sap of Commiphora or Boswellia shrubs. It has traditionally been used for arthritis, diabetes, and inflammatory bowel disease (IBD).

In studies, guggul decreased total cholesterol levels by over 6% and LDL cholesterol by 10%. Research shows that lowering cholesterol by 10% translates to a 38% lower risk of heart events at age 50.

Guggul has also been shown to increase HDL ("good") cholesterol levels, which can protect the heart.

Garlic (Allium sativum)

A common culinary spice, garlic is an Ayurvedic herb that has been shown to lower total and LDL cholesterol levels by around 5-6% in people with high cholesterol.

It may also help decrease blood pressure and fasting blood sugar, and protect against cancer.

Guduchi (Tinospora cordifolia)

Guduchi, also called giloy, is used in Indian folk medicine to treat diabetes, stomachache, jaundice, urinary problems, and dysentery.

Guduchi has been studied as an add-on therapy to aid recovery from COVID-19, for diabetes management, and to alleviate the effects of alcohol use disorder.

However, more research is needed to confirm its effects on these conditions.

Neem (Azadirachta indica)

Also known as "nature's drug store," neem has potent antioxidant effects.

It may help prevent or treat cancer, although more information is needed to verify its effects.

It has shown benefits for skin conditions, including psoriasis.

It may also act as a contraceptive at different points in the reproductive process to prevent pregnancy, but more research is needed.

Some weak studies suggest that neem is about as effective as chlorhexidine mouthwash in reducing dental plaque in people with gingivitis.

Shatavari (Asparagus racemosus)

In Ayurveda, shatavari is a Rasāyana herb used to maintain homeostasis (balance in the body) and slow aging.

Translated as "able to have one hundred husbands," shatavari has traditionally been used to promote lactation and increase fertility.

It may help with infertility, hormonal imbalances, and polycystic ovary syndrome (PCOS), but more clinical evidence is needed.

Shatavari has also been studied for its effect against Alzheimer's Disease and viruses like COVID-19. However, more study is needed.

Turmeric (Curcuma longa)

Turmeric is a plant in the ginger family used to make curry powder.

Some research says turmeric may provide therapeutic benefits for skin health as an oral supplement or topical (on the skin) application.

Turmeric and its active ingredient, curcumin, may be as effective as non-steroidal anti-inflammatory medicines (NSAIDs) for joint pain, function, and stiffness in people with osteoarthritis (OA). Research suggests it should be used for at least 12 weeks for this indication.

Another review found that turmeric may decrease inflammation due to OA and other types of arthritis, such as ankylosing spondylitis (AS), rheumatoid arthritis (RA), and gout. More robust clinical trials are needed to confirm this effect of turmeric.

Some research also suggests that adding curcumin to standard treatments for depression can reduce symptoms.

Triphala

Triphala is not one Ayurvedic herb but a botanical formula that contains three different ones:

• Terminalia bellirica
• Terminalia chebula
• Emblica officinalis (Amla)

Triphala is primarily used in Ayurveda for disorders of the gastrointestinal tract, but most of the data supporting this use comes from animal studies.

Limited research suggests that triphala may decrease some people's cholesterol, triglycerides, blood sugar, weight, and BMI. However, more large clinical trials are needed to confirm this.

Triphala may also be used for dental conditions like cavities, gingivitis, and thrush.

Tulsi (Holy Basil)

Tulsi has been studied in small clinical trials for its effects on cognitive function.

In one, it was shown to improve symptoms of stress by 39% versus placebo (a sugar pill with no medicine). In another, it decreased reaction time and rate of error when given to healthy male volunteers.

According to limited clinical trials, it may also boost the immune system's response to infections, decrease asthma symptoms, and lower blood sugar levels. More data is needed to confirm these effects.

Dosage

Dosage varies depending on the herb used and the condition it's being used for. Ayurvedic herbs have been studied in clinical trials at the following doses:

• Amla: 500 milligrams (mg) twice a day for cholesterol; 1000 milligrams twice a day for GERD
• Ashwagandha: 300 milligrams twice a day for brain function or anxiety
• Brahmi: 250 to 600 milligrams a day for memory
  
• Cardamom: 3 grams (g) a day for metabolism
• Guggul: 200 milligrams, in combination with other herbal supplements, three times a day for blood sugar and cholesterol
• Garlic: 800 milligrams a day for cholesterol
• Guduchi: 100 milliliters (mL) extract once daily for alcohol use disorder
• Neem: 1 to 5 milliliters oil inserted into the vagina to prevent pregnancy or for vaginal infections
• Shatavari: 1 gram a day for handgrip strength
• Turmeric: 100 milligrams a day for joint pain
• Triphala: 5 grams twice a day for blood sugar
• Tulsi: 300 milligrams a day for brain function

Your healthcare provider, a pharmacist, or a registered dietitian can work with you to determine an appropriate dose if you try one of these herbs.

Safety

Avoid Ayurvedic herbs if you're allergic to them or their components (parts).

Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).

Side Effects

Any herb can cause unwanted side effects. Some side effects of some of the herbs listed include:

• Amla: Constipation
• Ashwagandha: Sleepiness, stomach pain, diarrhea, and rarely, liver damage
• Brahmi: Diarrhea, nausea, stomach cramps
  
• Cardamom: Diarrhea, skin inflammation, glossitis (inflamed tongue)
• Guggul: Headache, skin rash, diarrhea
• Garlic: Bad breath, body odor, allergic reactions, increased risk of bleeding
• Guduchi: Liver injury
• Neem: Liver toxicity, metabolic acidosis, and encephalopathy at high doses (in children); may cause infertility
• Shatavari: Pink eye, skin reaction, cough
• Turmeric: Upset stomach
• Tulsi: Nausea

Avoid long-term use of Ayurvedic herbs unless under the guidance of a qualified healthcare provider. Ideally, your provider will perform specific blood tests to check how your body responds to the herb(s), including:

• Liver enzymes
• Kidney function
• Complete blood cell count

Stop treatment and call your healthcare provider if you experience any side effects after taking an Ayurvedic herb.

Bring your herbs and supplements to your healthcare provider or the emergency room, so they can review what you take. This will help your healthcare provider determine your best course of treatment.

Interactions

A complete list of possible drug interactions is not possible, but here are a few drugs known to interact with some of these herbs:

• Amla: Antiplatelets such as clopidogrel (Plavix)
• Ashwagandha: Medicines for diabetes and high blood pressure, immunosuppressants, thyroid medications, epilepsy medications, and sedatives
• Brahmi: Antidepressants, anxiety medicines, and seizure medicines like phenobarbital
• Guggul: Drugs broken down by the liver enzyme cytochrome P450 3A4, including midazolam
• Garlic: Warfarin, diabetes medicines, HIV medicines
• Neem: Diabetes medicines
• Shatavari: Estrogen or estradiol
• Turmeric: Blood thinners, heart medicines, antibiotics, antidepressants, and anti-cancer drugs
• Tulsi: Diabetes medications

To avoid these risks, inform your healthcare provider and pharmacist if you are using or intend to use an Ayurvedic remedy.

Even still, remember that there is still much that is not known about herbal remedies.

Precautions

Due to the lack of quality research, some people should avoid these options.

For the most part, Ayurvedic herbs have not been proven safe for the following groups:

• Children
• Pregnant or breastfeeding people

It is not known how Ayurvedic herbs may impact a chronic medical condition.

Summary

Ayurvedic herbs are used as part of a traditional Indian healing system.

Some studies have found that certain herbs may benefit people with inflammation, high cholesterol, and skin disorders.

However, the evidence is conflicting and limited, so more research is needed.

Side effects of Ayurvedic herbs may include gastrointestinal problems and allergic rash when applied to the skin.

The following groups should avoid Ayurvedic herbs:

• Children
• Pregnant or breastfeeding people

Always consult your healthcare provider before taking any kind of supplement.