Recent scientific research confirms that sea moss is a superfood packed with nutrients that offer numerous health benefits.

So join our experts on herbal supplements here at Herbsmedicine.net to find out more about this amazing plant and what it can do for you!

First, let’s start by finding out the mini answer.

Sea moss is a superfood and is good for many conditions including boosting your overall health and protecting your immune system. It is an excellent source of iodine which is important for thyroid health. Iodine is also beneficial for cognitive function, energy levels, and overall metabolism.

Ok so with the mini answer in place, let’s delve a little deeper and find out more about exactly what sea moss is.

What Is Sea Moss?

Sea moss, also known as Irish moss, is a type of seaweed that grows on the rocky coasts of the Atlantic Ocean. 

It gets its name from its greenish-brown color and its ability to hold large amounts of water, which gives it a gel-like texture.

This seaweed is used in a variety of ways, including as a food additive, natural medicine, and cosmetics ingredient. It’s harvested by hand and has been used for centuries as a source of nutrition and healing.

Are Sea Moss and Carrageenan the Same Thing?

No, sea moss and carrageenan are not the same things.

Carrageenan is a processed form of seaweed that has been linked to digestive issues, while sea moss is a whole food that is rich in nutrients.

Carrageenan is processed by stripping away certain components of the seaweed, which can leave it with fewer health benefits.

Can Sea Moss Detox Your Body?

Sea moss has many health benefits, including the ability to detox the body, improve hair and skin health, and boost immunity.

This sea-born superfood can detox your body by binding to toxins and helping to remove them from your body

It can also improve skin and hair health by providing essential vitamins and minerals, as well as boosting immunity.

Registered dietitian and co-founder of The Food Trends, Ana Reisdorf, says that sea moss “may be one of the most nutrient-dense foods on the planet.” She adds that it is “a rich source of many vitamins, minerals, polyunsaturated fats, and anti-inflammatory compounds.”

What are the Benefits of Sea Moss for Your Skin?

Sea moss contains a wealth of vitamins, proteins, and minerals that can help keep your skin and hair healthy. 

Its rich moisturizing properties come from its high levels of potassium chloride, which has been shown in scientific studies to help with skin conditions like eczema.

Here are some of the ways that Sea moss can help support skin health

• Reduces Inflammation

• Moisturizes the skin

• Heals wounds and scars

• Prevention of stretch marks

• Reduces fine lines and wrinkles

• Fades age spots

• Relieves eczema and psoriasis

• Soothes sunburns

• Reduces acne

What are the Benefits of Sea Moss for Your Hair?

• Moisturizes the scalp

• Prevents dandruff

• Conditions the hair

• Adds shine and luster to the hair

What Is Sea Moss Good for?

So, what is sea moss good for? Here are 17 potential benefits of sea moss

1. Boosts immune system

Sea moss is rich in vitamins A, C, and E, as well as several minerals that are essential for a healthy immune system, such as zinc and selenium.

Additionally, the anti-inflammatory properties of sea moss may help to reduce inflammation in the respiratory tract.

2. Fights infection

Sea moss has antiviral and anti-bacterial properties that may help fight off infections.

 3. Reduces inflammation

The anti-inflammatory properties of sea moss may help to reduce inflammation throughout the body.

The anti-inflammatory properties of sea moss may help to reduce inflammation throughout the body.

This can lead to reduced pain and swelling in conditions like arthritis and asthma.

 4. Aids digestion

Sea moss is a good source of fiber, which can help with bowel regularity and digestion.

Additionally, the mucilage in sea moss can help to soothe an upset stomach.

 5. Relieves allergies

The anti-inflammatory properties of sea moss may help to reduce symptoms of allergies, such as runny nose, congestion, and sneezing.

 6. Supports respiratory health

Sea moss is rich in vitamins A and C, both of which are essential for a healthy respiratory system.

7. Boosts energy

Sea moss is a good source of iron, which is essential for energy production.

Additionally, the B vitamins in sea moss can help to convert food into energy.

8. Improves digestion

Sea moss is a good source of fiber, which is important for a healthy digestive system. The anti-inflammatory properties of sea moss may also help to reduce inflammation in the digestive tract.

 9. Promotes weight loss

The high fiber content of sea moss can help to promote weight loss by keeping you feeling full after meals and reducing cravings. Rich antioxidants in sea moss may also help to boost metabolism and burn fat.

10. Improves circulation

The iron content of sea moss can help to improve circulation by carrying oxygen-rich blood to cells throughout the body.

 11. Boosts energy levels

Sea moss is a good source of iron, which is essential for red blood cell production and energy metabolism.

12. Strengthens bones

The calcium and phosphorus in sea moss can help to strengthen bones and prevent osteoporosis.

13. Relieves pain

The anti-inflammatory properties of sea moss can help to relieve pain and stiffness associated with arthritis and other inflammatory conditions.

14.  Heals wounds

The antimicrobial and anti-inflammatory properties of sea moss make it an effective treatment for wounds.

15. Fights tooth decay

The minerals in sea moss can help to fight tooth decay and keep teeth healthy.

Ok, so what is it that makes sea moss such a well-being and overall health boost?

Find out more below.

What Is in Sea Moss?

Sea moss is nutrient-rich which helps support the skin and the immune system. According to research from Cleveland University, it can also help protect against heart disease by lowering cholesterol.

Iodine

Iodine is important for healthy thyroid function. It helps to regulate metabolism, body temperature, and hormonal balance.

Sea moss is unique for its iodine content, says Robin Foroutan, RDN, a registered dietitian with The Morrison Center in New York City.

Potassium

Potassium is an electrolyte that helps to regulate blood pressure and heart function. and also helps to maintain fluid balance in the body.

It is also involved in muscle contraction, nerve function, and blood pressure regulation.

Calcium

Calcium is essential for strong bones and teeth. It also helps to regulate muscle contractions and nerve function.

Magnesium: Magnesium is involved in energy production, DNA synthesis, and protein formation and is an important part of clinical medicine  

Additionally, it helps to regulate blood sugar levels and blood pressure. Magnesium is a mineral that is also involved in many biochemical reactions in the body. It is necessary for energy production, muscle contraction, nerve function, and blood clotting.

Sulfur

Sulfur is important for the health of hair, skin, and nails.

It also helps to detoxify the liver and improve digestive function.

Chlorophyll

Chlorophyll is a plant pigment that has powerful antioxidant and anti-inflammatory properties.

Amino acids

Amino acids are the building blocks of proteins.

They are necessary for the growth and repair of tissues, and they also play a role in the production of hormones and enzymes.

Iron

Iron is a mineral that is necessary for the production of hemoglobin, a protein that carries oxygen in the blood.

This Iron is also involved in energy production, metabolism, and immune function.

Calcium

Calcium is a mineral that is necessary for the development and maintenance of bones and teeth.

It is also involved in muscle contraction, nerve function, and blood clotting.

Zinc

Zinc is a mineral that is involved in many biochemical reactions in the body

It is necessary for the development and function of immune cells, and it also plays a role in wound healing.

Copper

Copper is a mineral that is involved in the absorption and transport of iron in the body. It is also involved in energy production, collagen production, and antioxidant activity.

Selenium

Selenium is a mineral that is involved in the production of antioxidant enzymes. These enzymes protect cells from damage caused by oxidative stress.

Manganese

Manganese is a mineral that is involved in the synthesis of collagen and other connective tissues. It also plays a role in energy production, antioxidant activity, and blood sugar regulation.

Vitamin K

Vitamin K is a vitamin that is involved in blood clotting and bone health. It also plays a role in the absorption of calcium from the diet.

Other nutrients in this power-packed sea vegetable include:

• Phosphorus
• Sodium
• Chromium
• Molybdenum
• Vanadium
• Lithium
• Cobalt
• Flouride
• Dietary fibers

And to finish on…

So, we hope that’s given you lots of important information about sea moss and its power-packed benefits.

Sea moss is a nutrient-dense food that can be enjoyed in many different ways. It can be used to make smoothies, soups, or even added to baked goods.

To discover how to harvest and prepare sea moss, check out our other helpful article on Sea Moss.

Due to the unhealthy lifestyle and consumption of adulterated foods, the number of obese and overweight people is alarmingly increasing.  Medical science is tirelessly trying to find out a solution. In this effort, herbal or alternative medication is not also far behind. Different herbal pills have been introduced to support people trying to lose weight. These supplements are composed of various ingredients. This article will review the weight-loss ingredients that the American National Institutes of Health recognized as safe and effective.

Ingredients Found to be Effective in Science Journals

After a long review of clinical trials published in science journals, the American National Institutes of Health (NIH) prepared a fact sheet on dietary supplements for weight loss. The fact sheet of NIH recognized in the long run a number of ingredients that are really helpful and effective to lose weight.  They are as follows:

• African Mango

• Caffeine, Including Caffeine from Guarana, Kola Nut, Yerba Maté, or Other Herbs 

• Carnitine

• Green Coffee Bean Extract

• Green Tea and Green Tea Extract

• White Kidney Bean

Besides, NIH further recognized that there are some other ingredients that have to some extent capacity to lose weight such as bitter orange, chitosan, chromium, conjugated linoleic acid, and garcinia cambogia.

Apart from that probiotics have also been found to have inconsistent effects on body fat, waist and hip circumference, and body weight.

African Mango

African mango extract has popular use in weight loss supplements. Its scientific name is Irvingia gabonensis. African mango is a tree native to West Africa. Here, we are concerned with the fruit of this tree.

Mechanism of Action

African mango supports to lose weight by: [1, 2]

• Preventing adipogenesis

• Lowering leptin levels

Clinical Efficacy

A clinical trial on 102 overweight adults that the group of participants taking 300 mg of IGOB131® (African mango extract) daily experienced a substantial decrease in body weight and waist circumference. [3]

It is noteworthy that not enough data is available with regard to the clinical efficacy of African mango to lose weight. For this reason, medical scientists recommend much more extensive research to confirm the effectiveness of the African mango in reducing body weight.

Safe Dosage and Side Effects

African mango extract is found to be safe. An animal study showed that African mango extract at a dose of 2500mg per kg body weight daily for 90 days is found to be well tolerated. [4]

There may be some mild adverse effects of African mango. They are as follows: [5]

• Headache

• Gas

• Flatulence

• Difficulty sleeping

Besides, there is a reported case of renal failure in dialysis patient consuming African mango.

African Mango During Pregnancy and Breastfeeding

Since there is no sufficient data as to the safety of African mango during pregnancy and lactation, avoid the same for the interest of your baby. [6]

Caffeine, Including Caffeine from Guarana, Kola Nut, Yerba Maté, or Other Herbs

Caffeine is a natural stimulant. Its stimulant effect is mild in nature. It can enhance our energy and alertness immediately. [7]

The rich sources of caffeine are guarana, kola nut, yerba mate. Also at the same time green tea, other forms of tea, and coffee contain caffeine. [7, 8]

Mechanism of Action

Caffeine helps to lose weight by: [9, 10]

• Stimulating central nervous system

• Boosting energy expenditure (thermogenesis)

• Increasing breakdown of the fatty acid (fat oxidation)

Clinical Efficacy

A study on 167 overweight people for the duration of 6 months found that the group of people taking supplement composed of Kola Nut (caffeine) at a dose of 192mg/day and ma huang (ephedrine) at a dose of 90mg/day lost remarkably more weight than a placebo group. [11]

It is noteworthy that the participants were asked to take their usual diet and exercise moderately.

Another study on 47 overweight adult overweight people ranging for 45 days demonstrated that a supplement formed of 336mg of yerba mate, 285mg of guarana, and 108mg of damiana reduced significantly more weight in the treatment group compared to the placebo group.  [12]

An observational study on 18,417 healthy males and 39,740 healthy females for a long period of 12 years reached the conclusion that caffeine is helpful in maintaining weight loss. [13]

Safe Dosage and Side Effects

The safe dose of caffeine ranges from 400mg to 500mg per day.

The U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) recommend 400mg of caffeine per day. It amounts to 4 or 5 cups of coffee daily. [14, 15]

Caffeine during Pregnancy and Breastfeeding

Caffeine is safe during pregnancy and breastfeeding. Now the question is- what is the safe dose of caffeine for pregnant and breastfeeding mothers?

As per the American College of Obstetricians and Gynecologists (ACOG), the consumption of caffeine less than 200 mg per day does not pose any risk of miscarriage or preterm birth. So, the safe dose of caffeine consumption for pregnant women is 200 mg per day. [16]  

Likewise, as per the European Food Safety Authority (EFSA), consumption of 200 mg of caffeine by breastfeeding women poses no safety concerns for infants. [15]

Carnitine

Carnitine is a broad term for different compounds such as L-carnitine itself, several acylcarnitine (e.g., acetyl-L-carnitine), and propionyl-L-carnitine. Carnitine is a chemical that aids to convert fat into energy. It is synthesized form of two important types of amino acids lysine and methionine. [17]
Carnitine is a natural element that is abundant in meat, fish, poultry, milk, and dairy products.

Mechanism of Action

It aids to lose weight by-

• Increasing the breakdown of the fatty acid (fat oxidation)

Clinical Efficacy

In a study on 254 patients with type 2 diabetes, the medical scientists found that the group of patients taking 2g/day carnitine in combination with orlistat 360mg/day lost more weight compared to the group taking orlistat alone. [18]

A meta-analysis of 37 randomized control trials involving 2292 showed that l-carnitine has the capacity to lose weight at a moderate level. [19]

Safe Dosage and Side Effects

Safe Dosage and Side Effects

There is no safety concern about taking carnitine at a dose of 2g/day for up to one year and 4g/day for up to 56 days.

The user may face the following side effects: [20]

• Nausea

• Vomiting

• Fishy odor in the body

• May increase TAMO (trimethylamine N-oxide), a risk factor for cardiovascular disease

Carnitine during Pregnancy and Breastfeeding

Severe deficiency of carnitine plasma concentration occurs during pregnancy and lactation. Therefore, if a normal diet fails to compensate for carnitine deficiency, carnitine supplementation becomes necessary to overcome the deficiency. [21, 22, 23]

So, it can be said that carnitine is not only safe but also necessary.

Green Coffee Bean Extract

Green Coffee extract is collected from unroasted green coffee beans. The extract is the form of concentrated chlorogenic acid.

Though the idea of green coffee extract’s capacity to lose weight dates back several years, it got momentum when Dr. Oz., an American celebrity physician, campaigned it as a magical weight loss component in 2012. [24]

Now it is well-accepted that green coffee extract has the capacity to lose weight.

Mechanism of Action

It contributes to losing weight by:

• Preventing fat accumulation

• Formulating glucose metabolism.

Clinical Efficacy

A meta-analysis research report of three clinical trials published in Gastroenterology Research and Practice in 2010 demonstrated that green coffee beans at a dose of 180mg or 200mg/day decreased moderate weight loss. But the report claimed that the trials were of poor quality and of bias. [25]

Regardless of criticisms of the quality of previous research, subsequent studies confirmed without raising any objection the efficacy of coffee beans in weight loss.

For instance, a meta-analysis after the review of 13 articles and 16 randomized control trials published in Phytomedicine in 1919 revealed that the green coffee bean contributed substantially to losing weight. [26]

A very recent randomized, double-blind study on 60 healthy overweight adults in 2021 shows that CGA 7 extracted from green coffee beans substantially lowered body weight. [27]

Safe Dosage and Side Effects

At a dose of 1000 mg for 4 to 12 weeks green coffee extract is found safe. [28] But there may be some adverse effects: [28]

• Headache

• Urinary tract infection

Green Coffee Bean Extract during Pregnancy and Breastfeeding

Since there is no sufficient data as to the safety of green coffee extract, it is better to stay on the safe side and abstain from using it. [28]

Green Tea and Green Tea Extract

In the domain of tea, green tea is the richest source of anti-oxidant properties. It has a low-calorie intake.  The components of caffeine and catechins present in green tea are catalysts for losing weight. But green tea contains less caffeine than coffee and black tea.

Mechanism of Action

Green tea or green tea extract helps to lose weight by: [29, 30, 31]

• Boosting energy expenditure

• Boosting Fat oxidation

• Lowering lipogenesis

• Lowering fat absorption

Clinical Efficacy

A review study of 14 randomized control clinical trials involving 1562 overweight adults that ranged from 12 to 13 weeks concluded that green tea supplements contributed to losing on an average 0.95 kg more weight than placebo. [32]

Another review study of 15 randomized control trials demonstrated that green tea catechins at a dose of 576–690 mg/day combined with caffeine caused a significant reduction of body weight, but green tea catechins without caffeine had no effect on body weight.

Safe Dosage and Side Effects

Green tea extract at a dose of 250-500 mg/day is safe. [33] But it may have some side effects: [34]

• Insomnia

• Anxiety

• Irritability

• Nausea

• Stomach discomfort

• Liver damage in rare cases

• Increase blood pressure and heartbeat

Green Tea and Green Tea Extract during Pregnancy and Breastfeeding

Green tea is safe during pregnancy at a moderate level. But in this respect, keep in mind that you have to limit the consumption of green tea due to the presence of two ingredients in green tea. They are caffeine and catechins. [35]

Excess amount of caffeine is harmful to the tiny one in your womb and catechins deter the absorption of folic acid which is vital for forming neural tubes and preventing some birth defects in the baby. [35, 36]

Consumption of green tea (an amount that equals high caffeine intake) by lactating mothers may cause fussiness, jitteriness, and poor sleep patterns in infants. [37]

It is noteworthy that overall caffeine consumption for pregnant and lactating mothers up to 200 mg is safe a day. [16]

With regard to green tea extract, an animal study demonstrated that prenatal consumption of green tea extract contributed to preventing inflammation in offspring after weaning but maternal consumption of green tea extract affected negatively as it led to developing a pro-inflammatory state in offspring after weaning. [38, 39]

But the University of Maryland Medical Center advises abstaining from consuming green tea during pregnancy and lactation.

White Kidney Bean

White kidney bean is scientifically known as Phaseolus vulgaris L. [40] White kidney bean possesses α-amylase inhibitors that contribute to reducing and maintaining weight by blocking carbohydrates. A number of clinical studies substantiated the amazing capacity of this weight-loss ingredient to lose weight.

Mechanism of Action

White kidney bean supports to lose weight by:

• Interfering with the breakdown and absorption of carbohydrates

Clinical Efficacy

A randomized double-blind study on 60 mildly overweight women taking 2,000–2,200-calorie meals found that a 445 mg daily dose of dried extract of Phaseolus vulgaris L. (white kidney bean extract) caused substantially more weight loss to the treatment group than the placebo group. The result also demonstrated that the extract reduced the circumferences of the waist, hip, and thigh. [41]

A review study of 6 clinical trials involving 247 participants revealed that 445mg to 1500mg/day caused a significant decrease in body fat with no effect on body weight. [42, 43]

Later on, two 12-week clinical trials on 123 and 49 overweight people revealed that Phaseolus vulgaris L. extract (white kidney bean extract) at a dose of 1000mg thrice a day (total 3000mg daily) caused a significant reduction of fat and weight in the treatment group compared to the placebo group. The trials used Litramine® and Glucosanol™ brands as Phaseolus vulgaris L. extract. [44, 45]

In the subsequent 24-week trials, it was also surprisingly noticed that Phaseolus vulgaris L. extract was equally effective for weight maintenance along with weight reduction.

Safe Dosage and Side Effects

A Daily 3000mg dose of Phaseolus vulgaris L. extract is found safe. But there may be some minor side effects:

• Headaches

• Soft stools

• Flatulence

• Constipation

White Kidney Beans During Pregnancy and Breastfeeding

Beans (any type of beans) are not only safe but also a great source of folic acid, iron, and protein during pregnancy. As Cleveland Clinic advises the pregnant mother to take beans for the make-up of nutrition like iron, protein, and folic acid.

It is also safe during the period of lactation. As the Children’s Hospital of Philadelphia suggests breastfeeding mothers take beans among other foods.

But due to the lack of enough data as to the effect of Phaseolus vulgaris L. extract (white kidney bean extract) on pregnant and breastfeeding mothers, you should avoid the extract during pregnancy and breastfeeding.

How to Choose Perfect Weight Loss Ingredients

Listen to Your Body’s Demand

Different ingredients function in different ways to lose weight. So, decide which mechanism of action is fit for you to lose weight.

Consider Safety Concern

Although generally, any ingredient is safe in moderate doses, mild adverse effects may occur. So, consider whether your body is fit enough to withstand the side effects of the respective ingredients.

Take Allergic Reaction to the Ingredient into Account

It is a common phenomenon that all weight loss ingredients are not suitable for every individual. Where an ingredient is beneficial for normal people, that may be allergic to you. Consequently, you have to consider the allergic sensitivity of the material.

Weight Loss Supplements Based on These Ingredients

Prime Shred– Exclusive Weigh Loss Pill for Men

Among other ingredients, Prime Shred contains three ingredients mentioned in the NIH fact sheet with regard to dietary supplements for weight loss. They are as follows:

• Green Tea Extract

• Green Coffee

• Caffeine Anhydrous

Trimtone– Exclusive Weigh Loss Pill for Women

Among other ingredients, Trimtone also possesses three ingredients from the NIH factsheet. They are underneath:

• Caffeine

• Green Coffee

• Green Tea

Meltamin– Ever best Weight Loss Beverage for Diabetic Patients

Meltamin is in the form of a beverage. From the NIH fact sheet, the following ingredients are found in this beverage:

• Garcinia Cambogia Fruit Extract

• Guarana Seed Extract

• Caffeine Anhydrous

• Bitter Orange Fruit Extract

• Green Tea Leaf Extract

• Chromium

Fat Burn Active – Suitable for Professional Athletes

From the NIH factsheet, the following ingredients are available in the supplement Fat Burn Active:

Guarana Seed Extract

Green Tea Leaf Extract

Bitter Orange Extract

Natural Caffeine Anhydrous

Burn XT T. Fat Burner – Suitable for Healthy Overweight People

The supplement Burn XT possesses the following ingredients of the NIH factsheet:

Acetyl L-Carnitine HCL

Green Tea Leaf Extract (Catechins)

Caffeine Anhydrous

Takeaway

The ingredients mentioned above are scientifically proven to lose weight. There is a general tendency that modern science is reluctant to recognize the efficacy of herbs and herbal supplements. Despite this situation, the recognition of the said ingredient as effective to lose weight by the American topmost institute NIH is of great significance. So, the supplements composed of the ingredients mentioned above are undoubtedly capable to lose weight. But the efficacy depends on your capacity to choose the one that is best suited for your individual health condition.

References

1. https://pubmed.ncbi.nlm.nih.gov/20847896
2. https://pubmed.ncbi.nlm.nih.gov/19254366/
3. https://pubmed.ncbi.nlm.nih.gov/23419021/
4. https://pubmed.ncbi.nlm.nih.gov/22386809/
5. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/irvingia-gabonensis#references-2
6. https://www.utep.edu/herbal-safety/herbal-facts/herbal facts sheet/african-mango.html
7. https://www.hsph.harvard.edu/nutritionsource/caffeine/
8. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/#en30
9. https://psycnet.apa.org/record/1993-16837-001
10. https://pubmed.ncbi.nlm.nih.gov/27824614/
11. https://pubmed.ncbi.nlm.nih.gov/12032741/
12. https://pubmed.ncbi.nlm.nih.gov/11424516/
13. https://pubmed.ncbi.nlm.nih.gov/26554757/
14. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
15. https://www.efsa.europa.eu/en/efsajournal/pub/4102
16. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-        drinkwhilepregnant#:~:text=Research%20suggests%20that%20moderate%20caffeine,energy%20drinks%2C%20and%20soft%20drinks.
17. https://pubmed.ncbi.nlm.nih.gov/22804748/
18. https://pubmed.ncbi.nlm.nih.gov/20683173/
19. https://pubmed.ncbi.nlm.nih.gov/32359762/
20. https://lpi.oregonstate.edu/book/export/html/332
21. https://www.nature.com/articles/ejcn200936
22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464594/
23. https://pubmed.ncbi.nlm.nih.gov/31732292/
24. https://www.healthline.com/nutrition/green-coffee#weight-loss
25. https://pubmed.ncbi.nlm.nih.gov/20871849/
26. https://pubmed.ncbi.nlm.nih.gov/31398662/
27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7983441/
28. https://medlineplus.gov/druginfo/natural/1264.html
29. https://pubmed.ncbi.nlm.nih.gov/22465867/
30. https://www.researchgate.net/publication/49643065_Antiobesity_effects_of_green_tea_catechins
    _A_mechanistic_review
31. https://academic.oup.com/ajcn/article/98/6/1682S/4577486
32. https://pubmed.ncbi.nlm.nih.gov/23235664/
33. https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract#The-bottom-line
34. https://www.medicalnewstoday.com/articles/269538#side-effects
35. https://www.momjunction.com/articles/is-it-safe-to-drink-green-tea-during-pregnancy_0079274/
36. https://www.cdc.gov/ncbddd/folicacid/about.html#:~:text=When%20the%20baby%20is%20
    developing%20early%20during%20pregnancy%2C,neural%20tube%20forms%20the%20early%20brain%20and%20spine.
37. https://www.ncbi.nlm.nih.gov/books/NBK501847/
38. https://pubmed.ncbi.nlm.nih.gov/30020947/
39. https://www.nature.com/articles/s41598-018-20174-x#:~:text=This%20study%20demonstrates%20that%20the,specific%20retroperitoneal%20and%20mesenteric%20depots.
40. https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=26857#null
41. https://medsci.org/v04p0045.pdf
42. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/efficacy-of-phaseolus-vulgaris-as-a-weightloss-supplement-a-systematic-review-and-metaanalysis-of-randomised-clinical-trials/486488712F3A8CE3A25D97533A21DDEB
43. https://pubmed.ncbi.nlm.nih.gov/22844674/
44. https://pubmed.ncbi.nlm.nih.gov/23505169/
45. https://pubmed.ncbi.nlm.nih.gov/24006357/

Nomenclature

As per Integrated Taxonomic Information System from USA, the scientific name of clove is Syzygium aromaticum, Linn. (foremerly known as Eugenia caryophyllata, Thunb.)  It belongs to Myrtaceae family and Syzygium genus.

      Other Scientific Names

                            Caryophyllus aromaticus L.

                           Eugenia caryophyllus (Spreng.) Bullock & S. Harrison

        Names in Traditional System of Medicine

                         Unani Name: Koronful

                         Ayurvedic Name: Lavanga, Laung

Description

Plant Identity

The clove tree is a multi-branched perennial plant. It is also a tropical evergreen woody plant in nature that grows about 26 to 50 feet high. The branches contain plenty of leaves that are 3-5 inches long and 2-3 inches wide. [1, 2, 3]

The clove tree flowers when it reaches 5 to 7 years. As a monoecious plant, the clove tree can produce both male and female flowers on the same plant. [4, 5]

At the tips of branchlets, the peduncle emerges and the flowers are born in clusters with white thin petals followed by fruits or clove. Cloves are about one inch long and the tip of the fruits has four notched spots, topped by a round seed.

Habitat of the Plant

The origin of cloves in the Moluccas, which are now part of Indonesia. [6] It is also grown in Madagascar, Tanzania, Srilanka, China, Malaysia, Comoros, Kenya, and south Asian countries. [7,8]

Parts Used in Medicine

Fruits, oil, and seeds

Color

Cloves are light green when raw, red when ripe and reddish pink when dried.

Taste & Scent

Cloves have a strong pungent taste and a pungent aroma.  It also has a slightly bitter taste.

Nutrition Facts of Clove

Cloves are full of fiber, vitamins, and minerals. Apart from medicinal use, cloves have extensive uses to add aroma to food. Using whole clove or ground clove can give you various important nutrients.

As per USDA, 1 tsp (2.1 g) of ground cloves contains:

Fiber: 0.712 g

Carb: 1.38 g

Protein: 0.125 g

Calcium: 13.3 mg

Potassium: 21.4 mg

Vitamin K (phylloquinone): 2.98 µg

Calorie: 5.75

Besides it also contains 0.273 g of fat, 5.44 mg of magnesium, 2.18 mg of phosphorus, 5.82 mg of sodium, and 1.26 mg of manganese.

Moreover, it also contains eugenol, cinnamaldehyde, carvacrol, thymol, kaempferol, and saponin.

Bioactivity of Clove

Antioxidant, Antibacterial, Antifungal, Aphrodisiac, Analgesic, Antiseptic, Cardioprotective, Stimulant, Antiseptic, Cardioprotective, Anti-asthmatic, Anti-inflammatory, Antihyperlipidemic, Diuretic, Digestive, Hepatoprotective. [9, 10, 11]

Clove Oil and FDA Approval

It is interesting that U.S. Food and Drug Administration has endorsed the safety of clove buds, clove oil, and some clove components as a dietary supplement. [12, 13]

FDA also approved clove oil and its most valued chemical eugenol as an OTC ingredient. [14]

The approval was given to use them for some specific purposes. They are as follows:

                   Clove oil:   for the protection of skin (astringent).

                   Eugenol:  for pain relief in the case of a fever blister or cold sore,                                                 poison ivy, oak, and sumac;

                                     for protection of skin (astringent);

                                     for anesthesia;

                                     for the relief of oral discomfort.

Health Benefits of Clove and Its Usage

Gut’s Care

Reduces Gas and Bloating and Increases Digestion

There is a use of clove in a great deal to reduce gas and bloating both in Unani and Ayurvedic medicine. 

After taking a meal, the consumption of clove oil can increase digestive enzymes and thereby decrease gas in the stomach. [15]

Apart from that, you can use clove to get rid of gas in another way. Take several cloves (2-3 cloves) in a glass of water. Then, grind and boil them. After that drink the water when it is lukewarm.

Prevents Ulcers

Clove essential oil helps to prevent ulcers by enhancing the production of mucus in the stomach.

A study found proof of clove’s anti-ulcer activity by increasing gastric mucus production. [16]

Another study demonstrated that gastric mucus acts as a protective layer between the stomach lining and digestive acids. [17]

Prevents Food Poisoning

The Research identified that clove essential oil has the capacity to inactivate effectively three common types of bacteria including salmonella that are responsible for food poisoning.

So, clove essential oil is effective to prevent diseases arising out of food poisoning like diarrhea, abdominal pain, cramps, headache, etc.

Dental Care

Destroys Germs in the Mouth

In Unani and Ayurvedic systems of medication, there was a use of clove as a germicidal substance to destroy the germs in the mouth.

Research also found that clove essential oils have microbicide functions such anti-bacterial, antifungal, and antiseptic.

Relieves Toothache and Gum Pain

Clove is effective to strengthen the gums and remove bad breath. The analgesic property of clove is equally effective to relieve toothache and gum pain.

The research found that clove has the ability to halt the growth of two specific types of bacteria that may lead to gum disease.

To get this benefit, you can use cloves in the following ways: [18, 19]

Chewing Whole Clove

It is quite simple. Take some whole cloves in your mouth, moisten and soften them with your saliva. Then crush them with your non-molar teeth until pain-relieving oil comes out. Once you have done this, hold crushed cloves in your aching tooth for about half an hour without spitting them out.

Ground Clove

If you are in severe pain, you may use the ground clove. At first, take some whole clove and then grind them. Add olive oil to the ground clove and mix them well. Then, dip a cotton swab in the solution and apply it to the inflamed region in the mouth.

Ground Clove and Cayenne Pepper

Take some whole cloves and cayenne peppers in equal amounts and then grind them. After that prepare a thick paste by mixing some water. Then take a cotton ball and roll it into the solution to cover the surface thoroughly. Put the cotton ball into the aching tooth or painful part of your gum.

Clove Oil

Take a few drops of clove oil and dilute it with an edible carrier oil like olive oil or coconut oil. Then soak a cotton ball in the solution and apply the same to the sore tooth or sore spot of your gum. In this respect, take care that it does not come in contact with the healthy part of your gum because it may cause a burning sensation.

Prevents Tooth Cavities and Relieves Pain

Clove is also effective to prevent tooth cavities and alleviate the pain thereto.

A 2006 study demonstrated that clove essential oil protects teeth from erosion caused by acidic beverages. And this erosion of teeth leads to dental cavities. [20, 21]

In a study, a group of researchers experimented with the efficacy of 10 herbal products against the organisms responsible for a tooth cavity. Of these products, clove oil was found to be most effective at deterring the organisms causing tooth cavities. [22] 

In this respect, mix clove essential oil with carrier oils like olive oil or coconut oil.

Then, take a cotton ball and soak it in the said mixture, and put the same in the cavity. This will relieve you from the pain of the cavity.

Gets Rid of Teeth Stains

Clove is beneficial for the removal of teeth stains. The bleaching agents of clove and its anti-oxidant property are highly effective to whiten teeth. [23]

So, in order to get rid of the stains of teeth and other microbial organisms attached to the teeth, you can brush your teeth with ground cloves or apply the clove essential oils over the teeth.

Removes Bad Breath

Clove removes bad breath instantly. The phenolic compounds present in clove destroy bacteria responsible for bread breath.

If you face this sort of problem, chew some cloves several times a day.

Else, you may also use clove essential oil. Take 1-2 drops of clove essential oil and mix the same with half a glass of water. Then rinse your mouth with this solution twice a day in the morning and at night.

Temporary Uses in Dental Filling

Dentists fill teeth with a mixture of clove essential oil and zinc oxide as a provisional substitute for a root canal. [24]

Clove for Regular Oral hygiene

To maintain oral hygiene, you need to brush and floss your health regularly. Moreover, if you can use mouthwash sometimes, it can help to prevent gingivitis and gum diseases in your mouth.

In this respect, clove oil-based mouthwash is a good choice.

The rationale is that due to the germicidal and anesthetic properties of clove oil, the said mouthwash will protect you from severe oral diseases.  Besides, it will protect your mouth from inflammation and dryness. Apart from that, compared to alcohol-based mouthwashes, it is not unpleasantly rough. On top of that, its distinctive and overwhelming scent acts as a mouth freshener.

Dentists always recommend buying dental products containing clove oil as it is extremely beneficial in freshening breath and maintaining overall oral health.

Other Benefits of the Clove

1. Strengthens the Main organs of the body

2. Strengthens the power of the brain

3. Alleviates heartbeat.

4. Refreshes heart 

5. Prevents gangrene

6. Enhances the power of the stomach

7. Alleviates the bodily pain

8. Enhances the power of the kidney

9. Relives nausea and vomiting

10. Relives dripping urine

11. Enhances the power of Liver

12. Relieves pain in the uterus

13. Destroys the worms in the stomach

14. Reduces blood pressure

15. Decreases the extra fat in the blood

16. Causes urinary and menstrual flow

17. Acts as voice cleaner

18. Serves as a mucus thickener and expectorant

19. Removes inflammation

20. Relives paralysis especially facial paralysis

21. Beneficial for skin diseases

22. Topical uses alleviate arthritis

23. Increases eyesight

24. Alleviates earache 

Special Functions

1. Sexual Power Booster

2. Enhancer of the strength of the main organs of the body

3. Anti-inflammatory

4. Painkiller

5. Aromatic

Takeaway

From the above discussion, it is clear that the health benefits of clove beggar description. It is an essential element in most of the Unani and Ayurvedic systems of medicine. 

However, although cloves are highly beneficial for health, they may not be suitable for all people. So be aware of the side effects before using clove or clove essential oil.

In this blog post, we will be exploring herbal medicine and its importance. Herbal medicine has been used for centuries to treat various illnesses and conditions. Some people believe that herbal medicine is more effective than traditional medication.

In contrast, others think it can be used in conjunction with conventional therapies to improve the effectiveness of treatment. Let’s dig into this matter in detail. Stay tuned!

What Is Herbal Medicine, and How Does It Work?

Herbal medicine is a form of alternative medicine that uses plant-based ingredients to treat various conditions. At its core, herbal medicine works by harnessing the unique properties of plants and herbs to support the body’s natural healing processes. Depending on the ingredients used and how they are prepared, herbal remedies can be effective for everything from fighting off colds and flu to easing chronic pain or digestive disorders. Moreover, because these remedies are derived from nature rather than being synthesized in a lab, many favor herbal treatments for their perceived lack of side effects or chemical residues. Whether you’re looking for an alternative treatment for a chronic condition or just interested in exploring the benefits of natural remedies, herbal medicine may be worth considering.

The Benefits of Using Herbal Medicine

There are many compelling reasons to consider using herbal medicine as part of one’s healthcare regimen.

For starters, herbal medicine is natural and typically gentler on the body than conventional medications. It also allows people to take a more active role in their care by giving them greater control over the therapeutic process.

Additionally, many herbal treatments can help address many conditions without the risk of adverse side effects. And perhaps most importantly, herbal medicines often possess unique health-promoting qualities that can help to boost immunity and stave off illness.

More importantly, herbal medicine has antioxidant, antimicrobial, anti-viral, nootropic, and adaptogenic properties.

On top of that, it functions for health holistically addressing the root causes of diseases.

Now if you’re looking for an alternative treatment option or want to feel better overall, using herbal medicine is sure to provide a range of tangible benefits. So why not give it a try?

How to Use Herbal Medicine for Common Ailments

When it comes to treating common ailments, there is no one-size-fits-all solution. As every person is unique, what works for one person may not work for another. That being said, many herbal remedies can be used to help treat a wide range of conditions.

For respiratory problems like coughs and the common cold, for example, echinacea and mullein are both effective botanicals that can be taken in tea form or applied topically as a poultice or salve.

For viral infections like the flu, elderberry and garlic extracts have been shown to boost the immune system and prevent the onset of symptoms. And for aches and pains such as sore muscles and arthritis flare-ups, painkilling herbs like peppermint, eucalyptus, ginger, clove, and turmeric can provide immediate relief without the adverse side effects often associated with prescription drugs and over-the-counter medications.

Whether you want to use natural remedies for minor ailments or prefer more intensive herbal treatments for more severe conditions, using herbal medicine as part of your overall health strategy can help you achieve greater well-being safely and sustainably.

Herbal Remedies for Chronic Conditions

For many men suffering from chronic conditions like erectile dysfunction, herbal remedies have become a popular and effective treatment option. These natural compounds are typically made from plant extracts or other natural substances. They have been shown to help address the underlying causes of various health issues, including ED. In addition to their beneficial effects on blood pressure and cholesterol levels, herbal remedies can also boost libido and improve overall sexual performance, making them ideal for tackling the symptoms of ED in men of all ages.

The Risks Associated with Herbal Medicine

The most commonly reported issue is erectile dysfunction, which can have severe consequences for both men and their partners. Furthermore, herbal remedies often interact with other medications, so it is essential to consult with a healthcare professional before beginning any new course of treatment. Other potential dangers include allergic reactions, severe side effects, and even toxicity in some instances. Overall, it is crucial to be aware of the potential risks associated with herbal medicine to make informed decisions about your health and well-being.

Side Effects of Herbs and How to Avoid Them

When it comes to herbs, there are many benefits to be had. These natural plants are often rich in antioxidants and other beneficial compounds that can help to support a variety of health functions. However, while herbs can be an essential part of a healthy lifestyle, they come with their potential side effects. This can include adverse effects such as gastrointestinal upset or dizziness when taken in large amounts. To avoid experiencing these side effects, it is essential to consult with a medical professional before beginning a regimen that includes herbs. They can help you make informed choices based on your individual health needs and any other factors that may impact how you respond to the herb in question. So if you’re considering adding herbs to your routine, it’s always best to start on the right foot by seeking professional advice first!

Takeaway

We may conclude that the significance of herbal medicine is beyond description and its importance lies in the fact that most of the raw materials of allopathic medicines come from herbs. Herbalism is the safest way of treatment for various diseases.

But in using herbal medicine you should consult your physician. Because herbal medicine may not always be fit for your health condition.

Thank you for reading! And stay with Herbs and Herbal Remedies to know more about herbalism!!!

This means that millions of people are dealing with the effects of sleep deprivation, which can include irritability, fatigue, and difficulty concentrating.

So, what can you do to get a better night’s sleep?

While many products on the market claim to help you sleep, not all of them are effective—or even safe.

So, our experts on herbs here at herbsmedicine.net have put together a list of the 10 best herbs for sleep, all of which have been proven to be effective in helping you get a good night’s rest.

First, let’s get a quick takeaway before we look at these herbs in more detail.

1. Chamomile
2. Valerian Root
3. Hops
4. Lavender
5. Skullcap
6. Passionflower
7. Ashwagandha
8. Lemon Balm
9. Magnolia Bark
10. St. John’s Wort

Chamomile tea is a popular way to consume the herb, and it is generally considered safe with few side effects. Apart from that, chamomile can also be consumed in various forms.

Clinical Efficacy of Chamomile for Sleep

A 2011 study found that chamomile tea was effective in reducing Insomnia Severity Index (ISI) scores—a measure of the severity of insomnia symptoms—in a group of adults with mild-to-moderate insomnia.

Another 2016 study found that chamomile tea ameliorated the quality of sleep in postpartum women.

Chamomile also bears good news for elderly people. Because medical scientists found proof of chamomile to improve the sleep quality of elderly people.

As in 2017, a single-blind study on 60 elderly people for a period of 28 days demonstrated that chamomile extract at a dose of 200 mg twice a day improved the quality of sleep among them significantly and safely.

Likewise, another 2017 study on 77 elderly people ranging for 4 weeks showed that oral supplementation of 400 mg of chamomile extracts twice a day improved sleep quality among them.

Experience of the Chamomile Users

The experience of the people with chamomile tea and supplements is highly satisfactory.

After observing the customer reviews, I found that the users of the tea produced only with the ingredient of chamomile didn’t mention anything about their sleep conditions. Rather they gave positive reviews stating the good scent, quality, and calming effects of the tea.

But the customers who took chamomile tea produced in the combination with other herbs like lavender, lemon balm, and valerian directly mentioned their improvement in sleep quality after taking the same. I found no customers to complain of any side effects of the said tea.

Likewise, chamomile supplement users also reviewed that they experienced better sleep at night.

In this respect, several brands of chamomile in supplement and tea forms are found to be favorite to consumers.

How to Use Chamomile for Sleep

One of the best ways to take chamomile for sleep is by drinking chamomile tea before bed to help you get a restful night’s sleep.

Chamomile is also available in capsule and tincture form.

How to Prepare Chamomile Tea

You can follow your own style of preparing chamomile tea. But you should always prepare chamomile tea in a covered pot to prevent evaporation, as medicinal properties may go away through evaporation (1).

In chamomile tea preparation, you may follow the following method:

Take 2 grams of dried flowers and mix them with 300 ml of hot water. Then steep them for 10 to 15 minutes (2).

Safe and Therapeutic Dosage of Chamomile for Sleep

There is a common practice of taking chamomile as tea 1 to 4 cups daily. But an ideal dose of chamomile tea for sleep is one cup daily half an hour before bedtime as proved by human trials (3).

If you use it in tablet or capsule form, you may take at a dose ranging from 400 mg to 1500 mg of chamomile daily.

In liquid extract and tincture forms, no research is available. In this respect, you have to depend on the doses mentioned on the level of the product.

Chamomile is generally safe at doses equivalent to those found in tea (4).

But in different studies, there is proof of using chamomile extract in the form of tablets or capsules at a dose of 400 mg to 1500mg without any side effects.

Certainly, it is convincing that 400 mg to 1500 mg is the safe dose of chamomile. But it may vary from person to person. So, in using chamomile start from the lowest dose, then increase the dose slowly as per the capacity of your body. But in no way you should exceed the highest dose of 1500mg.

Use of Chamomile in Pregnancy

One of the causes of giving chamomile the highest position in the list of the best herbs for sleep is due to its safety and efficacy during the period of pregnancy.

Though Herbal Safety warns that chamomile may cause uterine contractions, a recent research article of 2020 available in PubMed database shows that chamomile in tea and infusion forms is safe in moderate dosage during pregnancy (5).

However, there is a prohibition to consume a higher amount of chamomile due to the risk of adverse maternal and perinatal effects.

Side Effects

Though uncommon, chamomile has some side effects such as:

• Dizziness
• Nausea
• Allergic reactions
• Vomiting in the case of a higher dose

In the rare case, there is also a record of Anaphylaxis (a life-threatening allergic reaction) due to the use of chamomile products.

Risk & Interactions

Chamomile may interact with some prescription medicine like cyclosporine (medicine to prevent organ rejection)  and warfarin (blood thinning medication) (6).

Clinical Proof of Valerian Root for Sleep

A double-blind, placebo-controlled study of 128 participants found that valerian root significantly improved sleep quality without morning grogginess or side effects.

A 2020 research journal article after reviewing 60 studies on valerian root reached the conclusion that valerian root is an effective herb as a natural sleep aid (7).

Experience of the Valerian Root Users

Most of the valerian root users on amazon gave positive reviews stating that they got the benefit in the improvement of their sleep quality.

However, valerian in supplement forms is found to work better for sleep.

In the case of the usage of valerian tea, the consumers expressed their satisfaction with the taste and quality of valerian without mentioning its effect on their sleep quality.

But as recognized by the consumers, tea produced in a combination with valerian, passionflower, lemon balm, and peppermint gave the expected result in improving their sleep disorders.

How to Use Valerian Root for Sleep

Valerian root is available in capsules, tablets, teas, and tinctures. It can be taken orally or applied topically in a cream.

How to Prepare Valerian Tea

Take one cup of hot water. Add the dried valerian root to the hot water. Let it stay 10 to 15 minutes and then strain it. Now your valerian tea is ready (8).

Safe and Therapeutic Dosage of Valerian Root for Sleep

Since there is a lack of sufficient research, Mayo Clinic suggests not taking valerian for more than several weeks at a time.

In accordance with different studies safe and therapeutic dosage of valerian root for sleep ranges from 300mg to 600mg in capsule form and 2 to 3 g in the form of dried root (9).

Use of Valerian Root in Pregnancy

It is not possible to say with certainty that valerian root is safe or unsafe during pregnancy or breastfeeding. Because enough research is not available as to the risks of valerian root during pregnancy.

For this reason, experts discourage taking valerian during the period of pregnancy and breastfeeding.

Side Effects

A lot of studies, though not sufficient, found valerian to be safe as a sleep aid for the short term (10).

A 2020 review study after reviewing 60 research articles on valerian root found no severe adverse effect of valerian root among the subjects between 7 and 80 years of age (11).

But people may experience some side effects of valerian:

• Headache
• Drowsiness

Risks and Interactions

Avoid driving after taking valerian because valerian may cause drowsiness. There is a risk of the interaction of chamomile with anticoagulant and antiplatelet drugs. Apart from that, it may also interact with drugs having sedative properties (12).

Clinical Efficacy of Hops for Sleep

A study of hops uncovered that it has a positive effect on preserving the circadian activity/rest rhythm.

In clinical studies, it is found that for the improvement of sleep quality single use of hops did not show the expected result.

Rather hops with valerian demonstrated the best result for improving mild insomnia or reducing sleep latency (14, 15).

A comparative study between NSF 3 (a formulation of valerian, passion flower, and hops) and Zolpidem found that NSF 3 could be used as an alternative to Zolpidem for the short term.

Experience of the Hops Users

On marketplaces, most of the hops supplements users reviewed that hops improved their sleep condition.

But the experience of the customers with hops tea is very disappointing. They commented that far from being beneficial, it is so bitter as to be highly inedible.

How to Use Hops for Sleep

Hops are also available in capsules, teas, and tinctures. They can be taken orally or applied topically in a cream or ointment.

How to Prepare Hops Tea

Mix two cups of boiling water with 5-6 cones of hops flower. Let the mixture steep for 5-10 minutes. Then strain them. You may sweeten the tea as per your taste (16).

Safe and Therapeutic Dosage of Hops for Sleep

The safe and therapeutic dosage of hops for sleep is 2 mg in capsule form (17).

As per the recommendation of the German Commission E monograph,

the usual dose for insomnia in the form of tea or a dry extract is 0.5 grams (18, 19).

In the form of tinctures, you can take 1/4–1/2 teaspoon two or three times per day (20).

Use of Hops in Pregnancy

Not enough research is available to confirm whether hops are safe during pregnancy. It is for this reason leading herbal companies, especially Gaia Herbs recommend not consuming hops during pregnancy.

Side Effects

Though very few, hops may have the following side effects (21):

• Dizziness
• Drowsiness
• Hypersensitivity reactions

Risks and Interactions

Hops may interact with CYP2C substrate drugs such as anticoagulant, anticonvulsant, anti-diabetic, and nonsteroidal anti-inflammatory drugs (22).

Clinical Efficacy of Lavender for Sleep

A 2013 study by the University of Maryland Medical Center found that lavender oil may be an effective treatment for insomnia.

A 2015 4-week pilot study on 10 insomnia patients reported that lavender improved the quality of sleep significantly (23, 24).

Another 2015 study on 79 college students reported that lavender improved the quality of sleep.

Moreover, a 2020 review study found that lavender oil improved anxiety-induced sleep disorders.

Experience of the Lavender Users

Amazon customers using lavender oil reviewed that it helped them to fall asleep.

Apart from that, the consumers claimed that the lavender oil gave them dozens of benefits like relaxation, sedation, pain relief, etc. Also at the same time, they also described that the scent of the lavender oil is excellent.

I did not find tea made only with lavender in the market. So, it is not possible to know about its effect on sleep.

However, teas made in a mixture of lavender and chamomile are available in the market. Certainly, consumers of this tea claimed that it gave them a sound sleep.

How to Use Lavender for Sleep

Lavender is available in oil, capsules, teas, and tinctures.

For improving the quality of sleep, lavender is popularly used as an oil. The oil can be taken orally or inhaled. However, the oil can also be applied topically for treating numerous skin diseases.

For a restorative night’s sleep add 3 drops of lavender oil to a tablespoon of apricot oil and add to a deep running bath before bed.

How to Prepare Lavender Tea

Use 1 to 2 teaspoons of fresh lavender buds into 250 ml of boiling water and let them steep for 10 minutes (25).

How to Inhale Lavender Oil

As suggested by the experts, you should inhale the lavender oil for about half an hour in a well-ventilated room (26).

Now the question is- what is the way of inhaling lavender oil?

Yes, you can inhale lavender oil in the following ways (27, 28):

1. Spray a few drops of lavender oil on a cloth and inhale directly; or
2. Put a few drops of lavender oil into an aromatherapy diffuser or vaporizer and then diffuse it into the air in the room; or

3. Mix 2 to 4 drops of lavender oil into 2 to 3 cups of boiling water. Then inhale the vapors arising out of the oil mixed with boiling water.

Best Lavender Oil for Sleep

There are various brands of lavender oil that show efficacy in improving sleep quality in their proper use. But Silexan lavender oil available in the 80-mg capsule was found to be clinically effective to improve anxiety-related sleep disturbances without causing any adverse effects and drug interaction (29, 30).

Safe and Therapeutic Dosage of Lavender for Sleep

Lavender oil in the form of a capsule at a daily dose of 80 mg or 160 mg is found to be safe, tolerable, and effective for sleep as well as anxiety (31, 32, 33). But some suggest 20mg to 80mg as an effective dose of lavender (34). However, the most popular effective dose is 80mg per day.

For inhalation recommended dose is 2 to 4 drops of lavender oil (35).

The dose of lavender tincture is 20 to 40 drops, three times a day (36).

As a tea, you can take 1 to 3 cups a day using 1 to 2 teaspoons of whole herbs per cup (37).

Use of Lavender in Pregnancy 

University of Maryland Medical Center recommends avoiding using lavender during pregnancy and breastfeeding (38).

Side Effects

Though lavender is safe, when taken orally it may cause the following side effects (39, 40):

• Nausea
• Drowsiness in the case of excessive consumption
• Headache
• Constipation
• Increase of appetite or diarrhea

Besides, in the case of inhaling lavender, people may experience nausea, vomiting, headache, chills, and irritation of the lungs and eyes (41).

In using lavender oil take care so that it cannot come into direct contact with your skin. Because concentrated lavender oil causes severe skin irritation.

Risks and Interactions

As per the study of the New England Journal of Medicine, there is a risk of gynecomastia, and breast development in boys in the case of using shampoos, soaps, and lotions that contained lavender and tea oils (42).

The German Commission E Monographs did not report any sort of interactions with lavender (43). But University of Maryland Medical Center apprehends that lavender may interact with sedative medications (44).

Clinical Efficacy of Skullcap for Sleep

One study found that taking skullcap extract can improve sleep quality in people with chronic insomnia.

The University of Westminster in a study found that the American skullcap has anxiolytic and mood-enhancing capacity.

But ScienceDirect after reviewing the literature on skullcap concluded that skullcap is not effective as a sleep aid.

Experience of the Skullcap Users

The consumers using skullcaps in supplement forms expressed their satisfaction stating that they got a good sleep at night.

But the consumers using skullcaps teas said nothing as to their effect on insomnia. Rather they spoke of the quality, and taste of the product.

How to Use Skullcap for Sleep

Some of the most popular ways of taking this herb are by drinking skullcap tea or taking it in supplement form.

Skullcap tastes a little like mint but does have a bitter taste. So many people also add a natural sweetener like honey to taste when taking tea before bed.

How to Prepare Skullcap Tea

Take 1-2 grams of dried skullcap and then mix the same in 150 ml of boiling water. After that let the mixture steep for 5 to 10 minutes and strain (45).

Safe and Therapeutic Dosage of Skullcap for Sleep

Skullcap is generally considered safe when taken in small doses. As per different studies, the following specific doses have been found to be safe and effective.

Whole herb: 1 to 2 grams daily (46).

Supplement: 100-350 mg three times daily (47).

Use of Skullcap in Pregnancy

It should not be taken by people who are pregnant or breastfeeding (48).

Side Effects

Researchers found several instances of liver injury in the case of the usage of skullcaps (49).

Besides, it may cause other side effects such as irregular heartbeat, stomach pain, anxiety, drowsiness, and mental confusion (50, 51).

Risks and Interactions

Skullcap may interact with sedative medications moderately by way of causing breathing problems and too much sleepiness (52).

Clinical Efficacy of Passionflower for Sleep

According to recent research, passionflower is effective in treating mild-to-moderate anxiety. It can also help improve sleep quality in people with insomnia.

A 2011 study demonstrated that passion flowers in the form of tea provided improvement in sleep for a short period of time.

Experience of the Passion Flower Users

The passionflower supplement users gave positive reviews as to its efficacy in the improvement of their sleep quality.

Likewise, passion flower teas produced in combination with other ingredients also gave the expected results in solving the sleep problems of the consumers.

How to Use Passion Flower for Sleep

To use passionflower for sleep can be consumed in tea form or taken in supplement form.

For a restful night’s sleep, try sipping a cup of passionflower tea just before you go to bed.

How to Prepare Passion Flower Tea

Mix 2 grams of dried passion flower in a cup of boiling water and steep for 10 to 15 minutes and then strain the mixture (53).

Safe and Therapeutic Dosage of Passion Flower for Sleep

Tea: Research shows that one single cup of passion flower tea is enough to improve your sleep (54).

Supplement: As per Nootropics Expert, the dose of passion flower extract for sleep is 200 to 400mg before bed.  In a study, NIH found 800mg of passion flower extract to be safe. NIH further provided that the flower extract in an excessive amount of 3.5 grams may be unsafe.

Use of Passion Flower in Pregnancy

The National Institute of Health (USA) forbids to use passion flowers because they may cause uterine contraction (55). With regard to its use during breastfeeding, the statement of NIH is that there is little knowledge as to the safety of using passion flowers while breastfeeding (56). 

Actually, in this respect, no research is available as to the impact of passion flowers on pregnant and breastfeeding women.

But 5 individual cases as to the effect of passion flowers on pregnant women have been recorded (57, 58). In these cases, any sort of birth defects or abnormalities as to growth was not found. Rather there was neonatal death in one pregnancy and premature rupture of membranes in two pregnancies. Also at the same time, two infants were found with meconium aspiration syndrome and one with persistent pulmonary hypertension.

Side Effects

Passionflower is generally considered safe when taken in small doses.

However, it may cause side effects such as drowsiness, dizziness, and confusion (59, 60). Apart from that, in some cases, it may also cause cardiac dysrhythmia, headache, allergic reactions, and asthma (61). Moreover, an overdose may cause depression, nausea, and vomiting (62).

Risks and Interactions

There is no specific data on the interaction of passion flowers with other medications.

As a general rule since herbal products may interact with anticoagulants, anticonvulsants, and anesthesia drugs. Certainly, in absence of specific information with regard to the interaction of passion flowers, it is commonly said that passion flowers may interact with the above-mentioned medications.

So, if you want to undergo anesthesia and surgery, stop using passion flowers two weeks before surgery.

Although before surgery there is a suggestion of avoiding passion flowers, surprisingly there is proof of the successful using passion flowers for reducing anxiety before surgery (63).

Clinical Efficacy of Ashwagandha for Sleep

Many studies have found that ashwagandha may also help reduce stress and anxiety. It can also help improve sleep quality in people with insomnia.

An animal study shows that ashwagandha root or leaf powder has the capacity to improve the quality of sleep. Specially ashwagandha leaves contain TEF, a sleep-inducing small molecule.

Experience of Ashwagandha Users

It is convincing from the reviews of ashwagandha supplements that the consumers got the expected result to get rid of anxiety and sleep problems. In this respect, the ashwagandha of Gaia brands seems to be the favorite brand to the consumers.

With regard to the ashwagandha tea the consumers reviewed that Tipson ashwagandha blueberry gave them relaxing, and calming effects.

How to Use Ashwagandha for Sleep

Most people take it in powder form or a capsule which can fit with your nighttime routine to promote a restful night’s sleep. It can also be taken as a tea.

How to Prepare Ashwagandha Tea

You can prepare tea in the following methods (64):

1. Add 2 tablespoons of ashwagandha powder to 250 ml of boiling water. Let the powder steep for 10-15 minutes. Then strain the powder, if you think it necessary.
2. Take a few pieces of Ashwagandha root and put the same in 250 ml of boiling water. Then steep them for 15 to 20 minutes. After steeping, strain the water.

Ashwagandha Sleep Tonic

For improving sleep quality, you can drink the following sleep tonic made with ashwagandha (65):

Add 1 teaspoon of ashwagandha powder to one cup of cow milk and then add honey as per your taste. Now your sleep tonic is ready to drink.

Safe and Therapeutic Dosage of Ashwagandha for Sleep

Except in the extracted form of ashwagandha, there is no specific dosage recommendation for sleep.

Supplement: 500 to 600mg per day for 6 to 12 weeks (66)

For whole herbs and tea, the typical dosages are (67):

• Whole herbs: 5-6 grams daily
• Tea: 3 to 4 cups daily

Use of Ashwagandha in Pregnancy

As per a leading health website, ashwagandha is likely unsafe during pregnancy. There is a record that ashwagandha has the possibility to cause miscarriages. 

Side Effects

Ashwagandha is generally considered safe when taken in small doses. However, a higher dose of ashwagandha can cause side effects such as stomach upset, diarrhea, and vomiting (68).

Risks and Interactions

Ashwagandha may interact with sedative medications, thyroid hormones, antidiabetic drugs, and antihypertensive drugs.

Clinical Efficacy of Lemon Balm for Sleep

Recent studies on lemon balm have uncovered that it may indeed be effective in treating insomnia and anxiety.

One study by the University of Maryland showed that lemon balm was able to significantly improve sleep quality in a group of test subjects.

Lemon balm is thought to work by increasing levels of the neurotransmitter GABA in the brain.

This is important because GABA helps to regulate nerve cells and has a calming effect on the nervous system.

Experience of the Lemon Balm Users

The consumers using lemon balm supplements expressed their utmost satisfaction that the said supplements really worked to give them a good night’s sleep.

Also at the same time, the consumers of lemon balm tea reviewed that the gave them relaxation and calmness.

In my research, I did not find anyone to complain of any adverse effects of lemon balm, both in supplements and teas.

How to Use Lemon Balm for Sleep

You can find lemon balm supplements in most health food stores. It can also be taken as tea and tinctures.

Lemon Balm tea Recipe for Sleep

To make a lemon balm tea, steep 1 teaspoon (2 grams) of dried lemon balm leaves in 1 cup (237 ml) of boiling water for 10 minutes.

Safe and Therapeutic Dosage of Lemon Balm for Sleep

Supplement: For both sleep and anxiety one effective dose of lemon balm pill is 300mg twice daily for 2 weeks (69). As a supplement cyracos lemon balm showed clinical efficacy to relieve anxiety and improve sleep quality.

Tea: As to the efficacy and dosage of lemon balm tea no research is available. As a tea for overall health benefits, you can take 4 cups of lemon balm tea daily. But Sleep Foundation suggests taking one cup of lemon balm tea before bedtime for quality sleep (70).

Tincture: In the form of tincture, you can take up to 60 drops daily (71).

Use of Lemon Balm in Pregnancy

America Pregnancy Association identified lemon balm as likely safe to use during pregnancy in the form of tea. So, if you want to use lemon balm tea while pregnant, you should use it with due care and caution with a limited dose under the supervision of your physician.

However, you should keep in mind that though the lemon balm does not contain any toxic constituents, it has not experimented in human pregnancy.

Although there are some opportunities to use lemon balm tea during pregnancy, lemon balm supplements should not be used during pregnancy and breastfeeding.

Side Effects

Though lemon balm is well tolerated, it may cause some side effects occasionally. Different research reported the following side effects in some rare cases (72):

• Dizziness
• Nausea
• Vomiting
• Abdominal Pain
• Wheezing

Risks and Interaction

Avoid lemon balm while using thyroid hormone. Because it may decrease the effects of thyroid hormone.

Clinical Efficacy of Magnolia Bark for Sleep

A recent study by researchers looked at the effects of magnolia bark on sleep quality in postmenopausal women.

After eight weeks of treatment, the women who took magnolia bark had significantly improved sleep quality, compared to those in the placebo group.

Another recent study on the palliative effect of magnolia tea on postpartum depression recommended taking magnolia tea as supplementary to improve sleep quality and alleviate the symptoms of depression (73).

Experience of the Magnolia Bark Users

The feelings of the magnolia bark users are mixed. On amazon, ratings of magnolia bark for sleep are satisfactory. Most of the customers reviewed that they experienced good sleep, and relaxation and also got rid of anxiety and depression. But few customers reviewed that they found no benefit from magnolia barks.

Regarding magnolia bark tea, consumer experience is mixed. Some found the tea delicious and helpful for anxiety, and others found it ineffective and tasteless. It has also come to my attention that magnolia bark tea is not so popular on the marketplaces.

How to Use Magnolia Bark for Sleep

Magnolia bark is available in supplements and can also be brewed into tea. But tea has some unpleasant taste due to its preparation from magnolia bark. So, if you do not like the taste, you can take it in the form of a supplement.

How to Prepare Magnolia Bark Tea 

You may prepare magnolia tea in the following way (74):

5. Rinse the bark with cold water to remove the surface pollutants.
6. Then soak the rinsed bark for 30 minutes.
7. After soaking the bark, keep on heating the water with the bark.
8. When it reaches boiling point, then simmer it covering with a lid at least for 30 minutes.
9. At last strain the liquid.

Safe and Therapeutic Dosage of Magnolia Bark for Sleep

Tea: Research suggests taking one cup of magnolia tea at night to ameliorate sleep quality (75).

Supplements: For different purposes, the recommended dosage of magnolia bark extract is 200mg to 800mg/daily (76). It is pertinent to mention here that the dosage has been determined mainly on the basis of animal study.

One animal study shows that magnolia bark at a dose of 5-15mg/kg decreased sleep latency in mice (77).

For sleep purposes, only one human trial using magnolia bark is available. The human trial was conducted on menopausal women and was found to be effective to improve sleep quality.  But there was no single use of magnolia bark. Rather there was the use of magnolia bark in a combination of magnesium and other ingredients. Magnolia bark extract was 60mg and magnesium was 50mg.

Use of Magnolia Bark in Pregnancy

Avoid using magnolia bark during pregnancy due to the following reasons:

2. Magnolia bark is not totally toxic-free, though the toxicity is in a very low amount (78).
3. The safety of magnolia has not been experimented in human pregnancy.

Side Effects

Magnolia bark is generally safe and well tolerated for the short term.

But in very rare cases, people may experience some side effects. As they include (79):

• Peri labial numbness
• Heartburn
• Shaking hands
• Thyroid dysfunction
• Sexual dysfunction

Besides, one animal study recorded an increase in kidney weight and reduction of food consumption in females of a higher dose group and slight fatty degeneration of the liver. So, there is some risk of kidney disease and liver damage.

Risks and Interaction

It may interact with anticoagulant and sedative medications.

Since the magnolia bark is a sedative, so it may cause drowsiness. Hence you should abstain from driving and operating heavy machinery.

Using a higher dose of magnolia may cause excessive sleepiness.

Clinical Efficacy of St John’s Wort for Sleep

Many studies have concluded that St. John’s wort may improve sleep quality in people with mild-to-moderate insomnia

Researchers believe the herb works by increasing levels of serotonin, a brain chemical that plays a role in sleep.

Experience of the St John’s Wort Users

Experiences of the St John’s Wort users are mixed. After reviewing different brands of St. John’s Wort available on Amazon, I found that customer reviews ratings range from 5.4 to 5.7. Most of the customers claimed that St john’s wort improved their anxiety and depression without any sort of side effects.

Apart from this, some customers got some extra benefits such as relief from pain, inflammation

A few customers giving negative reviews complain of some side effects of St john’s wort such as bloating, headache and heart palpitation, etc.

In my search, I have not found anyone to comment directly that St John’s wort improved their quality of sleep. Rather they frequently mentioned the improvement in their anxiety and depression. So, my observation is that St john’s wort may work for anxiety-induced sleep disorders.

How to Use St John’s Wort for Sleep

St John’s wort is available in supplements and teas.

St John’s Wort Tea Recipe for Sleep

Mix one teaspoon of dried St John’s wort with 150 ml of hot water. Then steep the herbs for 10 minutes.

Safe and Therapeutic Dosage of St John’s Wort for Sleep

Actually, no direct research as to the effect of St John’s wort on sleep is not available. Rather anxiety and depression-related researches are available. Researchers while experimenting with the efficacy of St John’s wort on anxiety and depression found that the same has also improved the sleep quality of the subjects.

Since there is a direct association of insomnia with anxiety or depression, here dosages for sleep have been given in accordance with the dosage found in anxiety and depression-related research.

Supplement: 300 to 600 mg three times daily (80)

Tea: One cup per day.

But how many days, is St John’s wort safe?

In this regard, NIH and Mayo Clinic opine that it is safe for up to 12 weeks in proper dosage (81, 82).

Use of St John’s Wort in Pregnancy

Research published on Evidence Based Safety shows that the use of St John’s wort during pregnancy is safe (83).

But Mayo Clinic and European Medicines Agency suggest not using St John’s wort during pregnancy and breastfeeding due to a lack of sufficient studies (84, 85).

Moreover, NIH found in laboratory animal birth defects in the case of St John’s wort during pregnancy. Further, it also observed that breastfeeding children of mothers taking St John’s wort may expose to colic, drowsiness, and fussiness (86).

Side Effects

St John’s wort has various side effects. Even though it is used to treat anxiety and depression, and improve sleep quality, conversely it may in itself be the cause of anxiety and insomnia.

National Institutes of Health from the USA listed the following side effects of St John’s wort:

• Sunlight sensitivity in the case of higher doses
• Anxiety
• Insomnia
• Dry mouth
• Dizziness
• Gastrointestinal symptoms (Diarrhea, constipation, stomach discomfort)
• Headache
• Fatigue
• Sexual dysfunction

Risks and Interactions

As per NIH Mayo Clinic, St John wort may interact with the following medications:

• Antidepressants
• Birth Control Pill
• Cyclosporine

Some Important Words for Dosage

The doses of commercially produced herbal supplements may not be consistent with the dosage mentioned in this article. Because doses may vary with the variation of the ratio of chemicals used in the process of extraction. In that respect, you should follow the dosage mentioned on the level of the product.

And to end on…

We hope you have enjoyed learning more about the best herbs which can promote a peaceful restful night’s sleep.

If you’re struggling with sleep, start by trying one or two of them. You may find that a combination of different herbs works best for you.

You may find by taking a supplement from one herb and tea with another for example, that you have the most success.

As with anything, working with a doctor or an expert herbalist can be helpful to make sure you are taking what is best for your specific needs.

Often sleep can be improved by making other lifestyle changes too, such as exercising during the day and having a regular sleep schedule.

Creating an environment that promotes relaxation in your bedroom can also be helpful.