How Do I Know Which Herbal Supplements to Take?

Dietary supplements, which include herbal supplements, are a nearly $73 billion industry. That might help explain why, if you’re health-conscious and on social media, your feeds and streams are full of herbal supplements, wellness hacks, and the latest trendy powders, teas, and drinks.

Supplement companies, salespeople, marketers, shop owners, and influencers are all trying to get you to try new herbal remedies, add new supplements to your routines, and hop on the latest wellness trends. This sometimes means you end up with a cupboard full of half-used supplements without ever truly knowing whether they were helpful.

It can be challenging and frustrating, but it doesn’t have to be a guessing game. The truth is, herbal supplements, when taken intentionally and mindfully, can be a great tool for reaching targeted health goals.

Quick Links:

• Start With Your Health Goal, Not the Herbal Supplement
• Understand What Herbal Supplements Can, and Can't, Do
• Supplement Quality Matters More Than Quantity
• Common Herbal Supplements by Wellness Goal
• When to Get Guidance: Choosing Herbal Supplements
• Building a Thoughtful Herbal Wellness Routine and Choosing Herbal Supplements With Confidence

Start With Your Health Goal, Not the Herbal Supplement

It’s easy to get caught up in wellness trends. It’s natural to want to try something that’s working for a friend. But do you and your friend have the same concerns? Many folks choose herbal supplements based on what’s getting press or attention or what others in their communities are taking, whether that’s athletes, women/men, age groups, or more.

But, a far more thoughtful approach to supplementation starts with “What do you want to support?” By definition, supplement means to bolster or strengthen where there is a gap; you’re looking to complete or support something that’s already there (remember: supplements are part of the plan, not the plan).

Of the adults that take dietary and herbal supplements:

75% do so to bridge nutritional gaps
52% to boost overall health and wellness
37% to boost immune function
30% to boost energy
28% to improve bone health

Additional reasons for supplementation include heart health, weight loss, sleep and relaxation, athletic performance, and brain health and cognitive function. While there are a variety of supplements out there, it’s difficult to measure their success without first knowing your individual goals.

Once you’ve defined your goals, you can do a much better job of identifying which ingredients and which herbal supplements will support those goals. In other words, supplement with intention.

What does that look like?

• Name your health or wellness goal
• Consider whether an herbal supplement is the best choice. Sometimes nutrition, sleep, movement, or other lifestyle changes can be more effective.
• Look at ingredients and choose based on evidence and relevance to your individual goal.
• Review your choices with a healthcare provider to ensure there are no potential interactions with your existing medications, health conditions, or other supplements you’re taking.
• Periodically review whether you’re seeing benefits or the desired effect. Modify or adjust as needed.

Putting your goals first can take you off the health trend roller coaster, where marketers and influencers have more say over your health than you and your doctors do. The goal should not be to take every new supplement on the market, or what’s making headlines, but instead to support your health goals. 

Understand What Herbal Supplements Can, and Can't, Do

Nothing is a panacea, certainly not herbal supplements, and understanding that a pill can’t fix or undo other lifestyle or health factors is an important place to start. However, herbal supplements can play an important supportive role in your health or wellness.

To start, everything from the plant and its preparation to what it’s combined with can change its impact on you and your health. And it’s also important to understand that impact. While there is often a long, well-documented history of traditional plant use and a growing body of clinical evidence supporting the efficacy of plants and their impact on wellness, they are not cures or treatments. 

Herbal supplements are not medications, nor are they intended to replace medications. Similarly, they cannot replace important lifestyle habits, including balanced nutrition, regular exercise and movement, quality sleep, and stress reduction.

Because herbal supplements do not undergo FDA review for safety or effectiveness, it is essential for people to understand the current available research, work with trusted brands, and purchase consistent, high-quality products.

What Herbal Supplements May Do 

Some herbal supplements, those intentionally crafted with a focus on purpose, quality, and consistency, may:

• Help support body processes or systems including digestion, relaxation, immune function, circulation, or fluid balance
• Help supplement desirable or necessary plant compounds. Herbal supplements are often selected for and feature concentrated plant compounds unavailable or difficult to take in through food alone
• Complement and support healthy lifestyle choices such as nutrition, sleep, movement, and more
• Provide target support, based on the ingredient, preparation, and dose. Again, having a wellness goal at the start is helpful 
• Be an active part of a larger health and wellness plan, especially when developed with a naturopathic doctor or healthcare team

Impacts on health and wellness depend largely not only on the herb but also on the product. Some herbs have significantly more research while others are in the early stages of investigation. Consumers should be on the lookout for well-sourced herbs, adherence to quality control standards, and thoughtfully developed formulas, based on both traditional plant knowledge and available current research.

SuperTrees Botanicals are developed under the oversight of a naturopathic doctor and are grounded in both naturopathic medicine and clinical observation. 

What Herbal Supplements Cannot Do

Herbal supplements can help support bodily systems and functions, but it’s important to know their limitations. Herbal supplements do not:

• Fill big nutritional gaps or help overcome lifestyle factors that contribute to poor health. They’re not a miracle pill.
• Guarantee an outcome based solely on traditional use
• Replace prescriptions or professional medical care
• Guaranteed to be safe for everyone simply because they’re plant-based. Some supplements have side effects while others may interact with medications or simply not be suited for certain people.

While research is increasing, findings are sometimes limited or inconsistent, suggesting that a range of factors may contribute to efficacy. That’s just one reason why first identifying a health goal and then working with your doctor or healthcare provider can help determine which supplements may have a meaningful impact for you.

Supplement Quality Matters More Than Quantity

More isn’t always better, but less isn’t always the answer. What do we mean by this? Simple. It’s not the number of supplements on your shelf or the number of pills you take a day or week that matters. What truly matters is that the products you’re taking have been carefully formulated and produced. What matters is also that they’ve been carefully selected to address your particular health goals rather than the fact that everyone else seems to be taking it.

We often talk about using single- or limited-ingredient supplements so you can effectively track whether or how something is working for you. The same holds true for the number of supplements you’re taking. If you’re taking multiple pills without a clear strategy or focus, how can you gauge what’s working and what’s not?

Instead, choosing fewer, higher-quality supplements with limited ingredients can help you adjust as needed and monitor their efficacy.

So, when you’re looking for herbal supplements, what should you look for?

Some information should be clear on the label:

• Which health or wellness goal does the supplement help support?
• Are ingredients selected for a specific, evidence-based reason? 
• Are there meaningful amounts of those ingredients?
• Are there a lot of fillers?
• Does the ingredient list identify the plant and which part (root, leaf, flower) is used?
• Is quality control part of the production process?
• Does the manufacturer disclose testing, sourcing, ingredients, and other information that provides quality insights?
• Is the supplement a good fit for your health history? Does it work well with other medications and supplements?
• Are the quality and product consistent?

The bottom line is this: quality matters more than quantity. More is not necessarily better, and in this case, that applies to both the number of pills and higher dosages. An intentionally crafted, quality-focused supplement may do more for you than several supplements with the same goal.

Building a clear plan for your supplementation matters, which means using the right ingredients in the right amounts from a company that prioritizes quality, safety, and transparency.

Common Herbal Supplements by Wellness Goal

Once you’ve set your wellness goals, the next step is to identify which herbs have traditionally been used to support those goals.

It’s worth noting that traditional use isn’t the only factor you should use in determining which herbal supplements might help you. Knowing the root cause of your symptoms will help you better identify which herb will work with your health history, other medications, and lifestyle. Working with a healthcare provider, specifically a naturopathic doctor, would be a great place to start.

Let’s take a closer look at which herbs, based on their traditional usage and modern research, might help specific conditions.

If you’re struggling with sleep and stress, or want support to help you relax:  

• Chamomile - encourages relaxation and may support restful sleep. Look for teas, tinctures, or capsules.
• Lavender- encourages relaxation. May be found in many aromatherapy products, but food-grade lavender is found in food and other oral supplements.
• Valerian root- may help with a restful sleep. Like chamomile, found in teas and with other complementary herbs in capsules.

If you’re looking to improve digestion and relieve gastrointestinal discomfort

• Slippery elm- its mucilage can coat and soothe an irritated digestive tract
• Ginger- long believed to aid with digestion and ease nausea
• Peppermint oil- studies suggest peppermint oil may help with IBS symptoms, but for some it may lead to heartburn or acid reflux.
• Marshmallow root- much like slippery elm, its mucilage can help coat and soothe irritated digestive tracts.
• Chamomile- it’s not just calming for sleep; it may also calm your stomach.

If you’re looking to boost your immune system or get extra seasonal support:

• Echinacea- often found in teas, but also available in other formats. Commonly known as an herb that supports the immune system, but an herb where species, sourcing, and selection will matter in the formulation.
• Elderberry- commonly used for seasonal support to boost the immune system. 
• Astragalus- long used in traditional Chinese medicine, it’s often blended with other herbs to improve vitality and strengthen the immune system. This herb must be monitored, as it may not be appropriate for those with autoimmune conditions.
• Nettle leaf- its long-standing reputation as an herbal option for seasonal allergy support, nettle can be made into a tea to provide relief.

If you’re looking to relieve achy joints or rebuild a healthy inflammatory response:

• Turmeric- well known for curcuminoid compounds that may provide joint comfort and aid inflammatory processes.
• Ginger- current research suggests the compounds in ginger may play an essential role in a healthy inflammatory response.
• Boswellia- has a long history of traditional use to support joints and mobility.
• Nettle- isn’t just for allergies. It has a history of traditional use in formulas that support joint health.

If you’re looking to support fluid balance and kidney tone:

• Dandelion leaf- known to support normal fluid balance and urinary function. Note that, here, it’s the leaf, not the root.
• Celery seed- a long history of traditional use for fluid balance and urinary health
• Nettle leaf- has a history of use as a natural diuretic and so is often included in blends that focus on fluid balance.

If you’re focused on cardiovascular and circulatory support:

• Garlic- research studies suggest it may affect both cholesterol and blood pressure, though this may depend on preparation.
• Hawthorn- has a long history of traditional use for cardiovascular support, but usage is limited or under the direction of a doctor as it may interact with some heart and blood pressure medications.
• Celery seed- along with fluid balance, celery seed can also help promote circulation and stabilize blood pressure.

Both high blood pressure and cardiovascular symptoms should be closely monitored by your healthcare team. While herbal supplements can help complement that care, you should discuss those choices with your doctor.

If you’re looking for potential mood boosters and supplements that may help with emotional well-being:

• Lavender and chamomile- both these herbs, as noted above, help support relaxation and may help individuals reduce stress
• Ashwagandha- while it’s recognized for its potential to help support the body during stressful periods, some initial research suggests it can help lower cortisol. However, ashwagandha can affect the thyroid and may interact with some medications. Consult with your doctor prior to adding this to your regimen.
• Saffron- clinical trials have found that saffron may be useful for emotional well-being. Preliminary research suggests it can help with symptoms of mild to moderate depression and anxiety. As with any supplement, it’s complementary and should not replace prescribed medications.

If you’re looking to support your skin and provide topical relief for irritations and wounds:

• Calendula- has a long history in traditional medicine as a topical tool for minor inflammation and superficial wounds. Today, it’s used in salves, creams, and oils to soothe minor skin irritation and support the skin’s natural healing process. 
  
  
• Oregon grape root- is traditionally used to support irritated or blemish-prone skin. Its concentration of berberine and other plant compounds has prompted studies of its potential for skin conditions such as psoriasis, but clinical evidence remains limited.
• Tea tree oil- is among the better-known natural cleansers; it has been used in formulations for acne-prone skin and certain minor fungal concerns. Worth noting that it can irritate sensitive skin and should never be taken internally because ingestion can cause serious toxicity.

These herbs reinforce an important point: not every botanical is intended to be taken orally. The appropriate preparation—whether a capsule, tincture, tea, oil, balm, or cream—depends on multiple factors including the herb, the intended use, and its safety profile.

It’s important to remember, and to note here, that herbal supplements should always be discussed with your primary care physician. As this section suggests, supplementation isn’t just about matching an herb to a symptom, but instead using a thoughtful, goal-based approach to how herbal supplements might fit into your wellness routine.

A single herb, and its different parts, may have multiple traditional uses, and multiple herbs may work towards the same goal, but that doesn’t mean they all will work well together or for you. 

When to Get Guidance: Choosing Herbal Supplements

Some herbal supplements can be purchased at your local pharmacy, grocery store, or health food shop, but that doesn’t mean they belong in your cart. Supplementation does not need to be complex, but it does need to be mindful.

This is particularly true for individuals who have complex symptoms, multiple medications, a challenging health history, or an existing supplement routine that might complicate decisions.

A naturopathic doctor, pharmacist, or healthcare provider can be helpful, though finding one with experience in botanical medicine is your best bet. They can help you analyze herbal supplements based on your goals, learn to read labels effectively, and get beyond marketing hype to understand how a supplement might benefit you.

When it comes to safety, that’s always paramount, so consider talking to a healthcare professional if you:

• Take any prescriptions or over-the-counter medications regularly
• Already take supplements, as some formulas may have overlapping ingredients
• Have a chronic condition involving vital organs, thyroid, autoimmune, blood pressure, or blood sugar
• Are pregnant or breastfeeding, or intend to do so in the near future
• Have a scheduled upcoming surgery or major medical procedure
• Have any allergies, but especially plant allergies
• Have worsening or persistent symptoms
• Hope to replace a prescription with a supplement
• Are trying to support major health concerns that should have doctor oversight, including: depression, anxiety, memory changes, or significant sleep problems

Some people think “It’s just a plant,” but many modern medications are derived from plant compounds, and supplements also include biologically active compounds. In the same way that you wouldn’t take a random prescription off the shelf, supplements should be viewed similarly.

This is where naturopathic medicine can be more helpful than traditional medicine. In naturopathic care, the goal is to analyze your health history, lab findings, and current lifestyle factors to determine the best way to help you reach your health goals. Naturopathic doctors can help you create a more intentional plan involving herbal supplements and monitor and adjust it as needed.

Building a Thoughtful Herbal Wellness Routine and Choosing Herbal Supplements With Confidence

If you’ve ever stood in front of herbal supplements at your local store, you know there are a lot of shelves; in some cases, there may be aisles. It can be a lot. And yet, a mindful approach to supplementation need not be complicated.

Keep the approach simple: identify a health goal, consider researched ingredients that support that goal, choose a single- or limited-ingredient supplement with a focused formula, and pay close attention to how it affects your health.

The simple version? Start low and go slow. Don’t add in too much (go one at a time), adjust as needed, but make careful observations to gauge whether something is working for you. You may want to take notes on what you’re taking, the goals you’re hoping to achieve, the dose, and when you started or made adjustments.

When you meet with your doctor or healthcare provider, review your routine (or, even better, your notes) with them, especially if there are changes in your health status, medications, or other factors.

Choosing an herbal supplement is all about understanding what you’re taking, why you’re taking it, and trusting the company that makes it. It’s easy to fall for marketing hype, but learning to read herbal supplement labels and researching companies can have a significant impact on the quality of supplements you’re taking.

The intention you use to choose supplements is the same intention we use when developing, formulating, and producing our herbal supplements. We use single- or limited-ingredient formulas crafted with carefully selected botanicals, clear labels, and transparent production practices. Our goal has always been to do better, to help you feel better.

If you’re ready to check out the botanicals shop, head on over. Still have some questions about our products? Feel free to reach out to our team. We’re happy to help!