If you are looking to enhance immunity, manage a health concern, or improve your athletic performance, you may be interested in trying
herbs in your nutrition program. Herbs have a long history of use and it is conceivable that some herbs may be of benefit.
However, quality research on herbs-both for health effects and performance-enhancement
on the field is very limited; there is insufficient scientific support for the use of any herbs for management or improvement of a health condition.
Still, many studies on a variety of herbs have noted potential benefits, including immune enhancement,
decreases in inflammation, and the potential ability to recover faster from common colds and other ailments.
Regulation of Herbs
In the United States, herbs are regulated by the U.S. Food and Drug Administration (FDA) as dietary supplements as part of the 1994
Dietary Supplement Health and Education Act (DSHEA). Herbs are not required to be standardized, and there are different interpretations
of what standards should be followed. So, there is little consistency among different batches of products from different manufacturers.
In other words, it is often impossible to know what is contained in a given package containing herbs.
Be careful when ingesting herbs with unproven ingredients that have unproven effects on health and performance and may cause harmful side effects.
Specific Herbs, Potential Benefits, and Examples of Safety Concerns
The table below highlights some common herbs many of you may be interested in using. Because herbs often contain potent natural chemicals,
there is the potential for interaction with other herbs, foods, and medications.
If you want to incorporate herbs into your overall
nutrition and performance plan, working with a health care team to monitor potential side effects and interactions between herbs and
other herbs or herbs and medications is strongly recommended. Key elements to watch out for include: ensuring that an herb is safe, confirming that it contains the recommended amounts of active
ingredients, and determining the appropriate dosage. The resources listed below provide sound information to help answer these key questions.
Colds, flu, fever, weak immune system, excess body water
May interact with diuretics or laxatives
Ginger
Zingiberis rhizoma, ginger root, Jamaica ginger
Nausea, vomiting, motion sickness, osteoarthritis
May interact with anticoagulants and antidiabetes drugs
Ginseng
Chinese ginseng, ciwuija, Russian root
Poor endurance performance, low energy, weak immune system
May interfere with anticoagulants
Gotu Kola
Indian pennywort, hydrocotyle, kaki kuda
Varicose veins, edema
May interfere with hypoglycemic medications
Guarana
Guarana gum, zoom cocoa, Brazilian cocoa
Excess body fat, lethargy
Contains caffeine
Rhodiola
Golden root, Arctic root
Lethargy, fatigue, poor endurance
May interact with other herbs
Valerian
Mexican valerian, garden heliotrope, tagara
Insomnia, anxiety, depression
May interact with other sedatives
Willow Bark
White willow, purple osier, bay willow
Fever, muscle pain, osteoarthritis
May interact with anticoagulants
CONCLUSION
Many herbs found on the market today have a long history of use as traditional medicines, especially in Asia.
The challenge for consumers, athletes, coaches, and health professionals is finding reputable research and
resources to support or refute the claims for herbs. Remember the elementes to look for: ensuring that an herb is safe, confirming
that it contains the recommended amounts of active ingredients, and determining the appropriate dosage. The resources listed
below provide sound information to help answer these key questions about herbs.
The American Botanical Council website offers herbal information, health professional training,
and additional resources on herbs and health. Full service requires a yearly fee.
The ConsumerLab website provides independent test results and information on a wide range of supplements and herbs.
Companies may voluntarily have their supplements tested through ConsumerLab.com. Lists of supplements (including herbs)
that pass the ConsumerLab testing protocol are found on the site. Full services require a yearly fee.
Memorial Sloan-Kettering Cancer Center Information Resource: About Herbs, Botanicals, and Other Productswww.mskcc.org/aboutherbs
This well-designed website provides objective information for health professionals and the public, with clinical
summaries, adverse effects, interactions, and potential side effects of a wide range of herbs and supplements.
This database provides comprehensive reviews of herbs and supplements including potential uses,
safety, effectiveness, mechanism of action, adverse reactions, interactions with herbs, supplements,
and drugs, and dosage information. Particularly helpful is the ability to search specific brands of supplements
and printable education sheets for athletes and patients. Full services require a yearly fee.
Source: Sports Science Exchange Supplement, Volume 18 (2005): Number 1.
Gatorade Sports Science Institute.
www.gssiweb.org Adapted by Editorial Staff, June 2006
Last update, July 2008
The content provided on this web site is for information purposes only. It is intended to provide tools and reference material and is not designed to provide medical advice. Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.