Part three of this immune health blog series, we are going to introduce the benefits of botanicals. Let’s first start with some terminology, as I have found this to be a point of confusion for some!
Botanicals: A broad term to refer to any plant/part of a plant, that has medicinal, cosmetic, or therapeutic uses.
Herbs: Come from the leaves, flowers, or stems of plants and tend to be lighter in the flavor.
Spices: Come from bark, roots, seeds, or fruits and can be stronger in flavor, in part because of the essential oils that are released when it is crushed.
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Why are botanicals important for immune health?
In short, it is because they have immunomodulating properties [1]. They can be anti-inflammatory, anti-bacterial, anti-microbial, and promote wound healing, just name a few [2]! Plants, by design, contain many beneficial compounds, such as polyphenols, alkaloids, omega 3 fatty acids, and various vitamin and minerals.
Here are our top 6 contenders:
Botanical | Benefits |
Echinacea | It is one of the most popular remedies and is most noted for its benefits for upper respiratory (viral) concerns, common colds, coughs, and lowering inflammation, particularly in the mouth [1,3]. |
Artemisia | A powerful anti-viral that is most noted for the bioactive compound called artemisinin, which is used as an antimalarial option. However, it is known for many more uses, being called “…one of the most promising natural products...”[3] |
Ginger | A popular spice that have been used for the management of colds, fever, headaches and serves as an antiviral, antibacterial, anti-emetic (nausea/vomiting) and an expectorant (helping you clear mucus by coughing). It also dampens the inflammatory response that occurs with an overactive immune system [4]. |
Turmeric | This is the spice derived from the Curcuma longa plant. Curcumin is the active ingredient in turmeric (responsible for its distinct color and staining abilities!) It is best known for its ability to have anti-inflammatory and immunomodulating effects on the body, enhancing the function of immune cells [3]. |
Elderberry | This is another popular botanical that can help with upper respiratory concerns and is commonly used to shorten the duration of the cold and flu viruses. Elderberry contains anthocyanidins that help support the immune system, specifically through regulating cytokine production [5]. (Remember hearing about the cytokine storm during COVID?) |
Garlic | This is the bulb of an herbaceous plant with antibacterial properties that make it an ideal addition to just about any food you are cooking. There is a compound in garlic called allicin which provides the most benefit including the stimulation of natural killer cells [3]—yes, as the name implies, the only job of these cells is to kill harmful invaders! |
Are botanicals safe?
While herbs and spices are categorized as GRAS (generally regarded as safe) by the FDA [2], this doesn’t mean they should be used without guidance. There are a lot of nuances about the proper dose, how they are prepared and delivered, how long they can be taken, and potential contraindications with many medicines (prescribed and over-the-counter)
Herbal and botanical medicine have been a treatment for many ailments for thousands of years. In fact, many pharmaceuticals are modeled after nature’s medicine [2]!
It is strongly advised that you consult with your nutritionist or health care provider before starting any herbal supplements. This will help to ensure they will not interact with any medications you may be taking or impact any health conditions you are suffering from. Additionally, you can get the needed guidance on how long you should take the herbal remedy, as most are not intended for indefinite use. For example, echinacea should not be used for more than 8 weeks.
What if I don’t want to take botanicals but I want to support my immune system?
No worries! There are so many considerations for supporting immune health including good nutrition and healthy lifestyle practices, like exercise, quality sleep, and managing stress as best as possible.
We shared the Top 5 Nutrients for Immune Health in a previous blog (though this is just the tip of the iceberg), and other options can include various strains of probiotics, melatonin, and more (1)! Working with a qualified nutritionist will be helpful in guiding you to the best support YOU need.
We would be delighted to be your partner on your health journey.
Disclaimer: Remember to always check with your healthcare provider before beginning any new supplements. These may also be contraindicated with current medications or other lifestyle choices. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
This content is provided for educational purposes only and should not replace the guidance of your healthcare provider(s).
References:
1. Gasmi A, Shanaida M, Oleshchuk O, et al. Natural Ingredients to Improve Immunity. Pharmaceuticals. 2023;16(4). doi:10.3390/ph16040528
2. Isbill J, Kandiah J, Kružliaková N. Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being. Integrative Medicine (Boulder). 2020;19(5). PMID: 33488303
3. Olarewaju OO, Fajinmi OO, Naidoo KK, Arthur GD, Coopoosamy RM. A review of the medicinal plants with immune-boosting potential. Journal of Medicinal Plants for Economic Development. 2022;6(1). doi:10.4102/jomped.v6i1.158
4. Yücel Ç, Karatoprak GŞ, Açıkara ÖB, et al. Immunomodulatory and anti-inflammatory therapeutic potential of gingerols and their nanoformulations. Front Pharmacol. 2022;13. doi:10.3389/fphar.2022.902551
5. Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021;21(1). doi:10.1186/s12906-021-03283-5