Herbs by Wellness Goal
Herbs by wellness goal: what NIH summaries show for sleep, depression, digestion, colds, cholesterol, prostate symptoms, liver health and joint comfort, including weak and negative findings.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
This page asks what research shows for common goals. It is not advice to treat a condition yourself. It covers only herbs for which we have read an NIH summary, so it is incomplete by design. Read Herb safety first.
| Goal | Herb | What NIH says | Strength of evidence |
|---|---|---|---|
| Sleep | Valerian | Evidence inconsistent; a 2017 guideline recommended against use for chronic insomnia in adults. [1] | Inconsistent |
| Sleep | Chamomile | Very little information; a 2019 review found one insomnia study with no benefit. [2] | Insufficient |
| Anxiety | Chamomile | Some preliminary studies of a supplement suggest it might help generalized anxiety disorder. [2] | Preliminary |
| Mild to moderate depression | St. John's wort | Appears better than placebo and as effective as standard antidepressants, with serious medicine interactions. [3] | Moderate, with major cautions |
| Memory and dementia | Ginkgo | Not shown to prevent or slow dementia in large studies. [4] | Negative |
| Nausea | Ginger | May help nausea and vomiting of pregnancy; most motion sickness studies did not show help. [5] | Some research |
| Colds and flu | Elderberry | Preliminary research suggests it may relieve symptoms. [6] | Preliminary |
| Colds | Echinacea | May slightly reduce chances of catching a cold; unclear whether it shortens one. [7] | Slight |
| Cholesterol | Garlic | Supplements may reduce total and LDL cholesterol to a small extent. [8] | Small effect |
| Cholesterol | Green tea | Small reduction in total and LDL cholesterol, mostly in extract studies. [9] | Small effect |
| Enlarged prostate symptoms | Saw palmetto | Probably not helpful when taken alone. [10] | Negative |
| Liver conditions | Milk thistle | Results conflicting or too limited; two NIH-funded trials showed no benefit. [11] | Conflicting |
| Joint comfort | Turmeric | Initial evidence for knee osteoarthritis is positive; better studies needed. [12] | Initial |
| Joint comfort | Ginger | Supplements might help knee osteoarthritis; much research is poor quality. [5] | Limited |
| Menstrual cramps | Ginger | Supplements might reduce severity. [5] | Limited |
How to read this table
- Different herbs, different evidence. Do not assume every herb in a group works.
- "Strength of evidence" is our label for how NIH words its summary. It is not a medical rating.
- Products matter. Many studies used particular extracts or capsules. See Forms.
- Goals we did not cover (for example urinary health, menopause, skin, blood pressure and blood sugar as stand-alone goals) either have no NIH summary we have read yet or are inside the individual guides.
Frequently asked questions
What is the best herb for sleep?
NIH does not identify one. For valerian, evidence is inconsistent, and for chamomile there is very little. [1][2]
Do herbs work for depression?
St. John's wort appears helpful for mild to moderate depression but interacts with many medicines. See a clinician. [3]
References
- National Center for Complementary and Integrative Health (NIH). Valerian: Usefulness and Safety. Page last updated May 2025.
- National Center for Complementary and Integrative Health (NIH). Chamomile: Usefulness and Safety. Page last updated November 2024.
- National Center for Complementary and Integrative Health (NIH). St. John's Wort: Usefulness and Safety. Page last updated May 2025.
- National Center for Complementary and Integrative Health (NIH). Ginkgo: Usefulness and Safety. Page last updated February 2025.
- National Center for Complementary and Integrative Health (NIH). Ginger: Usefulness and Safety. Page last updated February 2025.
- National Center for Complementary and Integrative Health (NIH). Elderberry: Usefulness and Safety. Page last updated November 2024.
- National Center for Complementary and Integrative Health (NIH). Echinacea: Usefulness and Safety. Page last updated November 2024.
- National Center for Complementary and Integrative Health (NIH). Garlic: Usefulness and Safety. Page last updated February 2025.
- National Center for Complementary and Integrative Health (NIH). Green Tea: Usefulness and Safety. Page last updated February 2025.
- National Center for Complementary and Integrative Health (NIH). Saw Palmetto: Usefulness and Safety. Page last updated April 2025.
- National Center for Complementary and Integrative Health (NIH). Milk Thistle: Usefulness and Safety. Page last updated February 2025.
- National Center for Complementary and Integrative Health (NIH). Turmeric: Usefulness and Safety. Page last updated April 2025.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.