Herbal Supplements: A Guide to Everyday Herbal Wellness

From teas and tinctures to capsules and powders, herbal supplements have been part of wellness traditions for centuries. Today, they’re gaining renewed attention as more people look for natural ways to support balance, energy, and overall well-being. 

If you’ve ever asked what herbal supplements are (and aren’t), how they fit into the bigger picture of “herbal wellness,” and the most common herbs people reach for in their everyday routines, we’ve got some answers to share.

Quick Links:

• What Are Herbal Supplements?
• What is Herbal Wellness?
• A Brief History of Herbal Supplements
• Benefits of Herbal Supplements
• Common Herbs to Support Herbal Wellness
• Safe Use of Herbal Supplements
• How to Incorporate Herbal Supplements into Your Herbal Wellness Routine
• A Short Glossary of Herbal Supplements and Herbal Wellness Terms

What Are Herbal Supplements?

Herbal supplements, sometimes called botanicals, are dietary supplements that come from whole plants, plant parts (like roots, leaves, flowers, seeds), or plant extracts to supplement a person’s diet. They may be taken orally via tablets, powders, capsules, tinctures; brewed in teas; or applied topically in oils, gels, or lotions.

What Herbal Supplements are Not

With the herbal supplement market growing exponentially, it’s important to note that herbal supplements are not:

• Conventional medications: Unlike pharmaceuticals, herbal supplements contain whole-plant compounds, not purified or manufactured active ingredients.
  
  
• Not FDA-approved drugs: Because herbal supplements come from whole plants, the FDA treats herbal supplements more like food than medicine. Although they are not FDA-tested for safety or efficacy, supplements have been studied for decades and used for millennia. Reputable botanical companies should conduct their own testing, and consumers should look for lab-tested CBD products.
  
  

It’s best to find a reliable provider of herbal supplements that is focused on quality and purity, from plant to product.

What is Herbal Wellness?

Herbal wellness is the practice of using herbs and plant-based supplements to help support the body’s natural balance, resilience, and vitality. It's about including botanicals to improve everyday health routines with time-tested, nature-derived support.

At its core, herbal wellness recognizes that plants contain complex compounds, such as antioxidants, flavonoids, and alkaloids, that can help maintain overall health by regulating inflammation, supporting digestion, calming the nervous system, and promoting overall vitality.

Key Principles of Herbal Wellness

• Whole-body support: Unlike traditional pharmaceuticals, herbs often affect multiple metabolic pathways simultaneously. For example, ashwagandha can help alleviate stress, promote better sleep, and support overall energy levels.
  
  
• Personalization: Herbal wellness is often about finding the ideal combination of botanicals tailored to your unique constitution, lifestyle, and goals. These variables may also include dosage and delivery (oral vs topical).
  
  
• Prevention-focused: Much of modern Western medicine focuses on treating problems after they’ve arisen. In contrast, many use herbal supplements proactively and as a preventative for everything from maintaining immune strength and managing stress, to supporting healthy aging. Herbal treatments can help promote tone, restore function, and fundamentally heal tissues.
  
  
• Integration, not isolation: Herbal wellness works best when combined with other healthy lifestyle practices, such as movement, nutrition, mindfulness, and restorative sleep.

For individuals, herbal wellness may offer a way to feel more connected to natural rhythms while allowing you to take a proactive role in your daily health. For wellness businesses, offering herbal supplements aligns your practice with increasing consumer demand for natural, holistic products and demonstrates a commitment to whole-body well-being.

A Brief History of Herbal Supplements

Herbal supplements are nothing new; they’ve been in use for centuries. With deep roots in human history, they reflect our long-standing relationship with plants as sources of food, medicine, and healing. 

Throughout history, nearly every culture developed its own systems of herbal practice:

• Ancient Egypt and Mesopotamia recorded the use of plants like garlic and willow bark on clay tablets and papyrus scrolls.
  
  
• Traditional Chinese Medicine and Ayurveda (India’s ancient health system) developed detailed pharmacology resources of herbs that are still in use today.
  
  
• Greco-Roman physicians, such as Hippocrates and Dioscorides, wrote early medical texts that cataloged hundreds of plants for their healing properties.

Historical herbal knowledge eventually laid the foundation for modern pharmacology. In fact, many conventional medicines (like aspirin, derived from willow bark) can be traced back to herbal origins.

Under the 1994 Dietary Supplement Health and Education Act (DSHEA), herbal supplements are classified as dietary supplements, meaning they are not treated as drugs but must meet basic quality and labeling standards. Still, it’s important to note that those are baselines, and quality and labels vary from producer to producer. 

Why Herbal Wellness Matters Now

Consumers, retailers, and health and wellness practitioners may be wondering why herbal wellness? Why now?

Interest in herbal wellness is growing rapidly. In fact, nearly 75% of Americans are using herbal supplements, with 91% of those individuals identifying supplements as essential to their overall health. Further, nearly 2/3rds of herbal supplement users believe they’re a safer alternative to pharmaceuticals.

This reflects a shift away from relying solely on pharmaceuticals, with Gen Z leaning into integrative approaches to health. No one knows this better than those who own or manage holistic health clinics or practices, including naturopathic and medical doctors, chiropractors, yoga instructors, and trainers.

Benefits of Herbal Supplements

Herbal supplements provide a wide range of benefits for both wellness and overall well-being. As noted earlier, although not regulated by the FDA, a substantial body of research exists that supports the use of herbal supplements for sleep, stress management, immune support, cognitive enhancement, and other purposes.

Those advantages include:

• Improved Sleep Quality
  A 2024 double-blind, placebo-controlled trial found that a lemon balm extract significantly reduced insomnia severity, increased deep slow-wave sleep by 15%, and was rated better by 87% of participants versus 30% on placebo.
  
  
• Stress Reduction & Cortisol Modulation
  Ashwagandha supplementation (125–600 mg/day for ~30 days) was able to reduce cortisol levels by up to 33%, helping the body manage stress more effectively. 
  
  Additionally, magnesium and L-theanine, two other common herbal/nutrient agents, have also demonstrated calming effects and cortisol-lowering properties.
  
  
• Immune Support & Antimicrobial Activity
  Elecampane root contains compounds that have been traditionally used to support immune function. A 2022 study identified antimicrobial effects from the roots of elecampane, indicating its potential to combat infections. Additionally, elecampane tea has been used to strengthen the immune system and alleviate cold symptoms.
  
  
• Anti-Inflammatory & Lipid-Modulating Activity
  Curcumin, the active component of turmeric, has shown potential cardiovascular benefits. In 2025, a randomized clinical trial involving patients with type 2 diabetes demonstrated that curcumin (turmeric) supplementation significantly lowered LDL-cholesterol, reduced inflammation, and increased HDL-cholesterol, while being well-tolerated when taken in conjunction with conventional therapy.
  
  
• Immune & Respiratory Support
  Echinacea remains one of the most studied botanicals for immune resilience. Evidence suggests a modest reduction in cold incidence and duration, as well as anti-inflammatory effects that may benefit respiratory health.
  
  
• Kidney Support
  Celery seed extract has been shown to have diuretic effects, promoting increased urine production and supporting kidney health. These properties help flush out toxins and alleviate conditions such as edema.
  
  Slippery elm powder may also help soothe the lining of the urinary tract, potentially alleviating painful and irritating symptoms. However, more research is needed to support these claims.

Why Research on Herbal Supplements Matters

Because herbal supplements are unregulated by the FDA, many erroneously assume it’s a Wild West type situation when it comes to supporting the benefits to well-being. However, these findings show that, even without FDA approval, herbal supplements can provide measurable benefits across various areas of everyday wellness, including sleep and stress, as well as heart, immune, and cognitive health. 

Common Herbs to Support Herbal Wellness

While the above list focused on research supporting herbal supplements for various ailments and health concerns, these are not the only supplements with documented benefits. In fact, when building an herbal wellness kit, akin to a first aid kit, the following herbal supplements may also be beneficial, depending on the desired preventative care and specific health issues.

Top 5 Herbs for Immune Support

1. Echinacea (Echinacea purpurea) – One of the most researched herbs for immune defense during seasonal changes.
   
   
2. Holy Basil / Tulsi (Ocimum sanctum) – An adaptogen that balances stress and supports immune resilience.
   
   
3. Oregano (Origanum vulgare) – Rich in natural antimicrobial compounds that bolster the immune system..
   
   
4. Nettle (Urtica dioica) – Provides minerals and supports a balanced inflammatory response, which can aid in fighting allergies.
   
   
5. Elecampane (Inula helenium) – Traditionally used for respiratory health and lung support.

Top 5 Herbs for Digestive Wellness

1. Slippery Elm (Ulmus rubra) – Soothes and coats the digestive tract for comfort.
   
   
2. Marshmallow Root (Althaea officinalis) – Helps calm the gut and urinary tract with its mucilage-rich properties.
   
   
3. Peppermint (Mentha piperita) – Eases indigestion and occasional stomach upset.
   
   
4. Dandelion (Taraxacum officinale) – Stimulates digestion and supports liver detoxification.
   
   
5. Ginger (Zingiber officinale) – Promotes healthy digestion and helps ease nausea.

Top 5 Herbs for Stress, Sleep & Mental Clarity

1. Ashwagandha (Withania somnifera) – A leading adaptogen that enhances stress resilience and energy balance. Often used in peri-menopause and menopause support.
   
   
2. Lemon Balm (Melissa officinalis) – Calms the nervous system and promotes restful sleep.
   
   
3. Chamomile (Matricaria recutita) – Known to help with relaxation and often used to soothe and aid with sleep.
   
   
4. Valerian Root (Valeriana officinalis) – Helps with occasional insomnia and relaxation.
   
   
5. Rosemary (Rosmarinus officinalis) – Traditionally used to support memory and mental clarity.

Top 5 Herbs for Circulation, Inflammation & Detox

1. Turmeric (Curcuma longa) – A potent anti-inflammatory that supports joint and metabolic health.
   
   
2. Milk Thistle (Silybum marianum) – Supports liver detoxification and protection.
   
   
3. Celery Seed (Apium graveolens) – A natural diuretic that helps support kidney function and joint health.
   
   
4. Parsley (Petroselinum crispum) – Provides antioxidants and supports urinary health through gentle diuresis.
   
   
5. Aloe Vera (Aloe barbadensis) – Supports detox pathways and soothes both skin and digestion.

While certainly not an exhaustive list, for many, this is a great start in building an apothecary to support herbal wellness and well-being.

Safe Use of Herbal Supplements

We’ve discussed efficacy and research in the herbal supplement space, and, naturally, people have questions about whether adding in botanicals is safe. As always, people should work with their healthcare providers to ensure that any medications they’re taking do not interact with prescribed drugs or underlying conditions. However, here are a few key points to consider when using herbal supplements:

• Disclose All Usage to Healthcare Providers
  Studies have found that up to 40–70% of patients, particularly those undergoing cancer treatments, do not share their herbal supplement usage with clinicians. While plant-based and herbal supplements can still interact with other medications or treatments. All usage should be relayed to a care team.
  
  For example, many herbs, including St. John's wort, ginkgo biloba, and echinacea, affect the body's drug-metabolizing systems, which can alter prescription drug levels, resulting in toxicity or reduced efficacy.
  
  
• Understand Potential Risks of Liver and Kidney Harm
  Some widely used botanicals, including turmeric, green tea extract, ashwagandha, and red yeast rice, have been linked to liver and kidney stress, particularly when consumed in high doses or when products are contaminated with impurities. However, according to The Lancet, “the true rate of liver toxicity from herbal and dietary supplements is unknown.”
  
  Again, as with any medication or supplement, product quality and sourcing are essential. Working closely with healthcare practitioners, sharing your medication regimen, and adhering to dosage limits are crucial for ensuring safety.
  
  
• Understand that Regulation Is Limited, But Research is Essential
  Herbal supplements are regulated more like food than medicine. Manufacturers don’t need FDA approval before marketing. As a result, quality, potency, and label accuracy vary widely. Choose your supplements wisely and look for reputable companies that manufacture their products using all-natural ingredients, whenever possible.
  
  
• "More Is Not Better"
  Everything in moderation is true for many things, and that includes supplements. Following the recommended dosage is important as consuming more than advised can be harmful. Even widely regarded herbs like cinnamon, turmeric, and ginger may interact with medications, especially when taken in high supplemental doses.

Herbal Supplement Safety Checklist 

• Consult First - Talk to your healthcare provider before starting new herbs, especially if you take prescription medications.
  
  
• Disclose Everything - Share your supplement use with doctors, pharmacists, and surgeons.
  
  
• Buy Reputable Brands - Look for third-party testing (USP, NSF, ConsumerLab) or clinical research and support to ensure purity and potency.
  
  
• Follow Dosage Guidance - Stick to recommended dosages—more is not better.
  
  
• Watch for Allergies - If you have sensitivities to plants, pollen, or foods, test cautiously and monitor for reactions.
  
  
• Avoid Before Surgery - Discontinue herbal use at least two weeks before procedures unless cleared to do so by a doctor.
  
  
• Monitor Side Effects - Stop and seek medical help immediately if you experience signs of liver distress (yellowing skin, dark urine, fatigue) or other unusual symptoms.
  
  
• Store Safely -  Keep away from heat, light, and moisture; store out of children’s reach.

Herbal supplements are safe when used appropriately, and their use is included when healthcare providers are provided with lists of “medications.” As always, where and from whom you buy your supplements matters, so researching companies before purchase is advised.

Look for clinical research and support, all-natural ingredients, customer reviews, and recommendations from naturopathic doctors.

How to Incorporate Herbal Supplements into Your Herbal Wellness Routine

Adding herbal supplements to your daily wellness plan doesn’t need to be complicated, but it should be done mindfully. The right herbs can complement lifestyle choices, enhance overall wellness, and support balanced nutrition, physical activity, and stress management. Here are some key steps to guide safe and effective use:

1. Identify Your Goals

Start with your wellness priorities: Do you want more restful sleep, better digestion, more energy, or improved immunity resilience? Every herb has traditional uses that may align with your needs. For example, dandelion is often chosen for its digestive and liver-supporting properties, while echinacea is commonly used for seasonal immune health.

2. Seek Professional Guidance

Every person’s body is unique. Working with a qualified healthcare provider, such as a naturopathic doctor or herbalist, can help you select supplements that best match your constitution, health history, and current medications.

3. Choose High-Quality Sources

Not all herbal supplements are created equal. Look for companies that:

• Use organically grown, sustainably harvested herbs
  
  
• Provide third-party testing for purity and potency
  
  
• Clearly list botanical names and standardized extracts on labels

4. Start Simple and Track Your Response

Begin with one supplement at a time, allowing you to notice how your body responds. Keep a brief journal of how you feel, including your energy levels, digestion, mood, and sleep quality. Adjust with guidance if needed.

5. Integrate into Your Routine

Consistency matters more than occasional use. Take supplements at the same time daily, and integrate them into existing habits (morning tea, post-workout recovery, or evening wind-down).

6. For Wellness Studios and Gyms

If you’re a wellness business owner, herbal supplements can add value for your clients by supporting their recovery, resilience, and overall health goals. Many companies, including ours, offer wholesale partnerships or referral programs that allow you to provide trusted botanical products to your clients and customers.

A Short Glossary of Herbal Supplements and Herbal Wellness Terms

While not exhaustive, here are a few key terms to help in your understanding of terms used when discussing herbal supplements:

Adaptogen
Herbs that help the body adapt to stress and restore balance. Example: Ashwagandha is often used to promote calm energy and resilience.

Alkaloid
A natural plant compound that can have substantial effects on the body. Example: Caffeine from coffee and the berberine in Oregon grape root are both alkaloids.

Botanical
A broad term for plants or plant parts used for wellness. Example: Chamomile and echinacea are both botanicals commonly used to make teas or supplements.

Diuretic
An herb that gently increases urine output, supporting fluid balance. Example: Dandelion leaf tea is a natural diuretic.

Extract
A concentrated preparation of an herb, usually made by soaking it in alcohol, water, or glycerin. Example: A liquid echinacea extract is often used at the first signs of seasonal discomfort.

Flavonoids
Plant-based antioxidants that may help protect cells from stress. Example: The bright pigments in parsley and nettle are rich in flavonoids.

Infusion
A supplement prepared as a traditional tea– leaves, flowers, or soft plant parts are steeped in hot water. Example: Peppermint infusion is a popular choice for digestive comfort.

Mucilage
A soothing, gel-like substance in some herbs that can coat and calm tissues. Example: Slippery elm lozenges work because they are rich in mucilage.

Phytochemicals
The bioactive compounds in plants that give them their wellness properties. Example: Celery seeds contain phytochemicals that have been studied for their effects on circulation and joint health.

Standardized Extract
An herbal extract that guarantees a consistent amount of its active compound, ensuring reliable potency. Example: A standardized ginkgo biloba extract always contains the same level of ginkgo flavonoids.

Therapeutic Dose
The amount of an herbal supplement thought to deliver its intended wellness benefits without exceeding safe levels. Example: Chamomile tea bags typically provide a therapeutic dose when steeped properly.

Tincture
A liquid herbal extract usually made with alcohol, taken by the dropperful. Example: Valerian root tincture is commonly used in bedtime routines.

Tolerance
When the body becomes less responsive to an herb over time, it may require higher amounts to achieve the same effect. Example: People who drink valerian tea nightly may notice reduced effects if they continue taking it for weeks.

With greater understanding comes more exploration. Exploring herbal supplements can be a meaningful step toward a more balanced approach to overall wellness, but quality matters just as much as curiosity.

At SuperTrees Botanicals, we source only the highest-quality, all-natural ingredients and formulate our products with support from our naturopathic doctor. Every supplement is carefully crafted and clinically tested for purity, safety, and consistency, so you can feel confident knowing what you’re taking is as trustworthy as it is effective.

If you’re ready to take the next step, check out our collection of herbal supplements, or connect with us to learn about wholesale opportunities for your wellness studio or practice.