Americans are turning in high numbers to natural supplements for everything from colds to memory lapses. In fact, there are so many options and variations that the real challenge is knowing what to take. If you're looking for a mood booster, you might think about upping your omega-3s. And if you're worried about cholesterol, loading up on lycopene may be the key. From acidophilus to zinc, PT canvasses the best natural remedies, be they classic standbys or cutting-edge extracts. Just don't wait for springtime to try them.
Immunity, Cold And Flu
Echinacea
This daisylike cone flower, used as a medicinal remedy since the late 1800s, is now known as the cold and flu supplement. It also helps boost immune response.
How it Works
Echinacea acts like virus-fighting interferon, which helps resist infection.
The Lowdown
A meta-analysis of 16 trials found that echinacea helps prevent as well as treat common cold symptoms more effectively than a placebo.
Expert Testimony
"People should take echinacea before cold symptoms really even begin—when you're just starting to feel achy," says Glenn S. Rothfeld, a physician and medical director of WholeHealth New England, an integrative medicine practice in Arlington, Massachusetts. "If you catch symptoms early enough, echinacea can stop a cold in its tracks."
Did You Know?
Up until the introduction of powerful antibiotics in the 1930s, many Americans relied on this native plant to fight off infections. Echinacea's star rose again with the herbal revival of the 1970s.
Suggested Dose
For cold symptoms, take 50 to 300 mg, two to four times daily, depending on extract concentration. Supplements using aboveground parts of E. purpurea and roots of E. pallida are best. Echinacea should not be taken continuously.
Zinc
This essential trace mineral participates in hundreds of bodily functions, from immunity to sense of smell. In lozenge form, when taken at the first inkling of a cold, it can minimize the severity and duration of symptoms.
How it Works
Zinc lozenges appear to destroy the cold and flu virus in the mouth. The mineral likely eases symptoms—runny nose, sore throat, cough—by decreasing chemicals involved in the pathways of inflammation.
The Lowdown
Studies are mixed, but generally positive. In one trial of 50 people, cold symptoms, especially coughing, disappeared about three days earlier in those who sucked on zinc lozenges (versus placebo) every two hours.
Expert Testimony
Both zinc gluconate and zinc acetate lozenges have been studied, but it's not clear which is more effective. "If one formulation doesn't work, try the other next time," says Carol Haggans at the National Institutes of Health (NIH) Office of Dietary Supplements.
Did You Know?
Balk at the disagreeable flavor of zinc lozenges? Resist swigging orange juice to wash out the taste; citrus fruits can decrease the bioavailability of zinc.
Suggested Dose
Take a lozenge every two hours during waking hours, for as long as symptoms persist. Avoid exceeding total daily dosage of 40 mg. Concentrations vary, so check the label.
Mood
Omega-3s
Depression, seasonal affective disorder (SAD), high cholesterol levels and heart disease—all are said to improve with plentiful supplies of the essential fatty acids, omega-3s. The body doesn't produce its own, but popular demand has made omega-3s widely available in fish oil capsules.
How it Works
The key omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduce the inflammation that contributes to heart and blood vessel disease. Omega-3s may enhance cognitive function, and they may also ease depression. The third omega-3—alpha-linolenic acid, from plants—has not been as widely tested for mood effects.
The Lowdown
People with depression often have low levels of omega-3s. A Finnish study of more than 3,200 adults found that depressive symptoms were significantly higher among infrequent fish eaters.
Expert Testimony
"It's good to have fish in your diet," notes John C. Reed, an Arlington, Virginia, physician and Vice President of Medical Affairs for American WholeHealth, an integrative medicine provider. "But if you are subject to SAD, you should take fish-oil supplements, which don't pose the same risk of mercury exposure and other contaminants that eating too much fish can."
Did You Know?
Food manufacturers are aware of the merits of omega-3s. Now you can find them in foods as varied as eggs and tortilla chips.
Suggested Dose
Take 3 to 10 grams of EPA and DHA daily in three doses with food.
St. John's Wort
The bright yellow flowers of this shrublike perennial (Hypericum perforatum) contain several antidepressant compounds. An antibacterial and antiviral herb, it has long been used as a topical remedy to fight infections.
How it Works
St. John's wort likely lifts mood by impacting neurotransmitters involved in depression; for example, it boosts serotonin levels, a brain chemical that plays a big part in emotions.
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