Anxiety, Relaxation & SleepHerbal Differentials

Maria Noël Groves, RH (AHG)Clinical Herbalist & Owner of Wintergreen Botanicals, LLC

Herbal Clinic & Education Center

Author of Body into Balance &Grow Your Own Herbal Remedies

Allenstown, NH | WintergreenBotanicals.com

Starred slides are extra/bonus slidesUnderlined items are usually hyperlinked to resources

Herbal Basics & Overview of our Relaxing

Herbs

Botanical Medicine Basics Reminders• Herbs are a great tool for the toolbox.• They work best alongside good diet, exercise, and

lifestyle habits – deep breathing, exercise, etc.• Herbs have personalities – find the right one(s) to

be in relationship with your client.• Quality and freshness matter soooo much.• Many herbs have immediate effects but will be

better with long-term, regular use.

Chart from my book Body into BalanceMy expanded adaptogen chart online here

Herbs Grow? Adapt Nootropic Uplift Nervine Calm Sleep Sedate Kids? Notes

Ashwagandha ✓ ✓ ✓ ✓ ✓ ✓? ✓?? M? ↑ thyroidHoly Basil ✓+ ✓ ✓ ✓ ✓ ✓ ✓ M hypoglycemic

Magnolia (tree) ✓ ✓? ✓ ✓ ✓ ✓ MGotu Kola ✓ ✓? ✓ ✓ Y mild, slow

Reishi (mushroom) ✓? ✓? ✓ ✓ ✓ ✓ Y mild, slowMilky Oat Seed ✓ ✓? ✓ ✓ Y mild, slow

Lemon Balm ✓+ ✓ ✓ ✓ ✓ ✓ Y fresh!Bacopa ✓ ✓ ✓ ✓ ✓ Y bitter

Wood Betony (Stachys) ✓+ ✓ ✓ ✓ ✓ M grounding

Roses (shrub) ✓+ ✓ ✓ ✓ Y trauma, griefMimosa/Albizia (tree) ✓? ✓ ✓ ✓ M invasive

St. John’s Wort ✓+ ✓ ✓ ✓ M fresh! Lots of RXMotherwort ✓ ✓ ✓ ✓ M panic/heart

Herbs Grow? Adapt Nootropic Uplift Nervine Calm Sleep Sedate Kids? Notes

Chamomile ✓ ✓ ✓ ✓ ✓? Y daisy allergyKava (tropical) ✓ ✓ N? benzo-like

Lavender ✓ ✓ ✓ ✓? M?Skullcap ✓ ✓ ✓ ✓? Y fresh/quality!

Blue Vervain ✓ ✓ ✓ MCatnip ✓+ ✓ ✓ ✓ Y mild

Anemone/Pulsatilla ✓ ✓ N Toxic! Drop dose!Linden (tree) ✓ ✓ ✓ ✓ ✓ Y

Passionflower (vine) ✓? ✓ ✓ ✓ ✓ YValerian ✓+ ✓ ✓ ✓ ✓ Y

Hops (vine) ✓ ✓ ✓ N? hypoglyc, phytoesCalifornia Poppy ✓+ ✓? ✓ ✓ ✓ Y mild

Herbal Actions Primer

& General Cautions

Adaptogens• Help the body adapt and be more resilient to stress. Often

energizing to varying degrees.• Modulate and support HPA axis function, mitochondria,

sometimes oxygen utilization• Stimulating: ginseng, eleuthero, rhodiola• Mild Stimulant: schizandra, ashwagandha, jiaogulan,

cordyceps, maca• More Calming: holy basil, gotu kola, reishi, magnolia• Caution: May agitate sleep, anxiety, hypertension especially the

more stimulating adaptogens and alongside stimulants –caffeine, drugs, etc.

Nootropics• “Smart Herbs” that support cognition, focus, often

nerve support/protection. Some favorites…• Fast-Acting & Mood Altering, Best if You Can

Taste/Smell Them: lemon balm (calm), rosemary (perky alert), peppermint (perky energy), spearmint (moderate), holy basil (calm-alert)

• Slow Build: bacopa, gotu kola (high doses), lion’s mane (high doses)

• All above are generally quite safe. Rosemary and peppermint are often better in lower doses, as synergists.

Uplifting Herbs• “Anti-Depressants” and “heart gladdening” herbs • St. John’s wort, albizia/mimosa bark (and flower),

magnolia, holy basil, rose, lemon balm…• Quality and dosing matter. Synergy often helps.• Caution alongside SSRIs, MAOIs & other anti-

depressant drugs – especially with St. John’s wort, maybe albizia and magnolia à serotonin syndrome?

• SJW has many other CYP herb-drug interactions

Nervines• Nerve Trophorestoratives: nourish and support the

nervous system, support overall mood, may be slightly calming but not usually overly sedating

• Often work best long-term though some have immediate benefits

• Milky oat seed, lemon balm, motherwort, bacopa, gotu kola, holy basil, ashwagandha (semi-energizing), skullcap (semi-sedating), chamomile (semi-sedating)…

• Generally very safe and well tolerated though individual responses may vary

Calmatives & Relaxants• Generally anxiolytic, often nervine but generally a little

more obvious calming, grounding effect• Most don’t usually make you too sleepy or aggravate

depression – individual responses to individual herbs vary, though

• Lemon balm, motherwort, holy basil, blue vervain, wood betony, chamomile, skullcap, magnolia, albizia…

• In acute anxiety and panic: motherwort, kava, lemon balm, passionflower, holy basil….

• Caution alongside sedating meds and alcohol, though often ok with gradual introduction

Sedatives• Sedative, sometimes hypnotic, often anxiolytic, may be

muscle-relaxing, often used for sleep• Valerian (agitates/simulates some), passionflower, hops,

California poppy (mild), chamomile (mild), lavender…• Cautions: Do not use in sleep apnea. May aggravate

depression (varies by plant and person). Daytime use, may be too sleepy. Alongside sedatives/medications – likely to increase sedation, fall asleep at bad times (driving, working, machinery). Extreme cases/high dose – decreased respiration, heart rate, blood pressure.

Popular Formats• Great Tinctures: All of them!

Best Fresh: Lemon Balm, Milky Oat, Skullcap, California Poppy, Motherwort, Valerian (rest good fresh or dry, I prefer Holy Basil fresh)

• Herbal vinegar, oxymel, or glycerite as a tincture alternative• Pills/powder ok, preferably for those that are suitable dry unless liquid in pill.

Bonbons: Gotu, Ashwagandha, Holy B• Great Glycerites: Holy Basil, Skullcap, Milky Oats (may spoil), Lavender, Lemon

Balm – aromatics See Thomas Easley & Steven Horne’s Simmered Still Glycerite Method and watch the Video

• Great Teas: Holy Basil, Lemon Balm, Passionflower, Skullcap (holy basil tastes good, the rest are easily blended with flavorful herbs like spearmint, lemongrass). Ashwagandha decoction or in hot milk or with chai spices (cinnamon, clove, cardamom, star anise)

• Fresh infused in cold water or seltzer (mild potency but aromatic and delightful): lemon balm, holy basil, rose

General Adult Herb Dosing• Fresh: a handful or so daily in food, tea, seltzer, etc.• Infused Seltzer or Water: 1 cup to 1 liter or more• Tea: 1-3 cups daily• Tincture: 1-5 ml (squirts) = 1/5-1 tsp, 1-3x daily• Vinegar, Honey, Oxymel, Glycerite, Syrup:

½ to 1 teaspoon, 1-3 x/day• Cordial: A shot/ounce as a treat• Capsules: see label• Topicals: apply 2 or more times per day or as needed• Divide dose by weight for kids.

Quick overview of recipes on the blog here

First time? Start with a low dose

and gradually build up to assess.

Specific Herbsloosely organized by action – but remember that herbs overlap with multiple actions and specific

affinities!Some plants have clinical research,

particularly St. John’s wort, ashwagandha, kava, also chamomile, valerian (mixed results), holy basil, lemon balm, hops, gotu kola, bacopa, passionflower.

But my focus today is to offer clinical pearls and traditional use that help the plants come alive and help

you understand which clients will benefit most from each.

Adaptogens• Help the body adapt and be more resilient to stress. Often

energizing to varying degrees.• Modulate and support HPA axis function, mitochondria,

sometimes oxygen utilization• Stimulating: ginseng, eleuthero, rhodiola• Mild Stimulant: schizandra, ashwagandha, jiaogulan,

cordyceps, maca• More Calming: holy basil, gotu kola, reishi, magnolia• Caution: May agitate sleep, anxiety, hypertension especially the

more stimulating adaptogens and alongside stimulants –caffeine, drugs, etc.

Ashwagandha (Withania somnifera)• African and Indian/Ayurveda Traditions: Spirit/Strength of the

Horse – Take roots 1 year à strength of a stallion for the next 10• Longevity, energy and vitality tonic• Deep Energy: reduce fatigue, ↑muscle strength/recovery• ↑Mood, stress response, usually eases anxiety, aids sleep• ↑ thyroid, cognition, immune modulator, anti-inflammatory• Masculine Energy & Sexual Vitality in All Genders: ↑ fertility and

libido/sexual function in all genders (arousal, lubrication, orgasm, satisfaction), ↑ sperm count, motility, testosterone, muscle strength/build, energy

• Caution: hyperthyroid, thyroid meds, nightshade. May overstimulate, agitate,disrupt sleep in deficient folks.

Clinical experience, Winston, Khalsa, Singh Review, Sharma, ABC, Bhattacharya, Verma, Dar, Jahanbakhsh, ChoudharySengupta, Wankhede, Dongre

Slightly WarmingDeep Strength

Gentle StimulationBuilding

Restorative

Growing It – Annual/Zone 8-11Annual or Tender Perennial

Grow like tomatoes. Hot, semi-dry.Avoid competition. Harvest in fall

just before/after frost.

Taking Ashwagandha Roots• Root Extract: pills most often studied, 120 mg –

600 mg daily in divided doses• Powder: Traditional method in Ayurveda, 1-2 g

daily as tonic, 15 g/day as acute tonic• Tincture: Dry roots 1:5 in 50-60% alcohol, 1-5 ml

1-3x/day• Hot Milk: ¼-1 teaspoon simmered, add honey,

nutmeg, cinnamon, etc. as desired• Also nice in decoctions, broth, nut balls

Clinical experience, Khalsa, Winston

My Favorite Chai BaseMake other herbs taste way better! Simmer for 20 minutes. Per 16 ounces hot water add:• 2 sticks cinnamon• 1 star anise pod• 5-7 cloves• 2 cardamom pods• Maybe pinch nutmeg, sliced ginger, vanilla…Nice with dandelion roots, burdock, astragalus, codonopsis, nettle, oat straw, ashwagandha, marshmallow roots, chaga, reishi mushroom….

Holy Basil/Tulsi (Ocimum sanctum)• a.k.a. Sacred Basil and O. tenuiflorum, several varieties, a few species• Traditionally from Ayurveda/India and Africa, strong spiritual significance in

Hindu religion, grown in pots in temples• Aromatic “Zen-like” - relaxes, calm energy, adaptogenic stress support,

balanced cortisol, supports parasympathetic system, anxiolytic, nootropic, uplifting, grief, trauma, PTSD, focus, inhibits AChE (cognition)

• Quells sugar cravings (especially stress related), hypoglycemic, hypolipidemic• Aromatic, also anti-inflammatory, antioxidant, digestive/carminative,

antimicrobial, immune supportive, anticancer• Delicious: tea, glycerite, tincture, hydrosol, etc. nice with green tea, lemon

balm, rose, lemongrass• Commercial/dried is poor quality - Best homegrown or

direct from U.S. farm• Caution: Watch blood sugar, makes some spacy/feel high,

vata folks? Thyroid conversion? Fertility?

CoolingCarminative

AromaticCalm Uplift

Clinical experience, Winston, Cohen, Mondal, Sampath, Bhattacharyya

Growing It – AnnualPossibly Tender Perennial.

Tolerates Pots. Grow like basil.Loves good soil, moderate/well-drained

moisture, full sun, warmth.Kapoor/Temperate = easiestPinch flowers. Harvest aerial.

Holy Basil Study• 2008 controlled trial on 35 people with

generalized anxiety disorder (GAD)• 500 mg extract capsule, twice daily after a meal

for 60 days• Nearly 20% reduction in anxiety at 30 days, 35%

at 60 days• Stress, depression, and attention improvements

by 28-34% at 60 days (about half that at 30 days)• Willingness to adjust = 25% improvement

Bhattacharyya

Holy Basil Study Summary• Handful of small clinical studies so far• 39% improvement in stress reduction vs placebo

(1200 mg OciBest, 6 weeks), including reductions in sleep problems, headache, palpitation at rest, GI issues, cognitive issues, sexual problems…

• 2017 review of 24 clinical studies – most were for metabolic issues, some immunomodulation, and 4 for neurocognitive/stress/mood, 4-12 weeks

• ~1000mg/day extracts, 6 g crude herb

Saxena, Jamshidi

Taking Holy Basil• Market quality is often poor• Useful fresh or dried in any form – tea, capsules,

tincture, CO2 extract, oxymel, glycerite…• Tea is a personal favorite – beneficial

aromatherapy included! Also water, seltzer• You can steep it for 5 minutes or 5 hours –

still delicious and medicinal!• Blends well with green tea, lemon balm, rose• Lovely tea ritual herb

Tulsi Green Tea• 1 teaspoon holy basil (tulsi)• ½ teaspoon green tea (preferably jasmine)• Optional sprinkle of rose petals

• Steep in 12-16 ounces of near-boiling water for 3 minutes. Strain, enjoy.

Magnolia Bark (Magnolia spp.)• All species useful, lemongrass-beer flavor/aroma• In the evening to reduce cortisol for better

sleep/HPA cycles, for those who wake in panic/spinning mind ~ 2 am (star magnolia)

• Supports cortisol balance and GABA, ↓ anxiety• Useful in mood/anxiety support, stress

eating/blood sugar, ↑ ACh (nootropic)• 60 mg magnolia bark extract w/ 50 mg mag ↓ sleep disturbances in menopausal folks

• Fresh or dry bark tincture, ½-2 ml or 60-300 mg extractNot very water soluble.

Mucci, Bove & Podcast, Williams, Alschuler

CoolingAromatic

Calm Clear

Growing It – Zones VaryTree! Full to part sun, decent soil and

moisture. Often short-lived or prone to disease. Pick a species/variety suited for your site with good aroma. Prune any

time but perhaps best midsummer.

Gotu Kola (Centella asiatica) Brahmi• Feeble edible green with subtle but amazing healing properties –

nootropic, nerve tonic/restorative, calming adaptogen, anti-anxiety• From India/Ayurvedic & SE Asia – long history for

memory/cognition/pick-me-up “pennywort”• Sanskrit texts suggest near-photographic memory with regular

consumption of the fresh juice. Studies - cognitive performance, working memory, anxiety, mood, preventing age-related decline.

• Vulnerary inside & out: Heals connective tissue, wounds, scars, gut, collagen, post-surgery… Circulatory, vein/capillary tonic

• Best in high doses - Traditionally juiced, cooked, in salads, or 1 oz dry herb/day in tea/food; studies used extracts in pills

• Standard doses oftea, cap, tinct ok/weaker Leafy Green

CoolingCalm Energy

Nootropic

Growing It – Zone 8-11Annual or Tender Perennial

Tolerates Pots. Cuttings best, hard to germinate. Loves wet, sludgy, rich soil, heat. 100% compost, wet feet. Overwinters well.

Dappled/part sun.Harvest all/aerial parts.

Clinical experience, cognitive highlights, Khalsa, studies

Reishi (Ganoderma lucidum)• Calms Heart Shen: nervine, sleep aid, anxiety• Mild Adaptogen(-like?): stabilizing, gentle energy,

longevity and vitality, oxygen utilization• All the usual mushroom benefits: immune modulatory,

liver, cardio tonic, cancer• Anti-inflammatory, lung tonic, anti-allergy• Best with long term use• Slightly bitter (varying degrees), tough• Other species somewhat similar• Hot water decoct extract/cooked fruiting body,

mycelium, extracts, double-extract tinctureClinical experience, Winston, Hobbs Medicinal Mushroom Essential Guide, Yance, Rogers, Marley, Allergy/PMC4600418, Research Gate, Cancer/Cochrane, Immune Modulation, Image Credit: Mushbank on Etsy

GroundingSlightly Bitter

NeutralTonic

Can be cultivated on logs or wildcrafted. Likes various hardwoods,

maple, hemlock tree.

Nervines• Nerve Trophorestoratives: nourish and support the

nervous system, support overall mood, may be slightly calming but not usually overly sedating

• Often work best long-term though some have immediate benefits

• Milky oat seed, lemon balm, motherwort, bacopa, gotu kola, holy basil, ashwagandha (semi-energizing), skullcap (semi-sedating), chamomile (semi-sedating)…

• Generally very safe and well tolerated though individual responses may vary

Milky Oat Seed (Avena sativa)• Deep restorative nervine, nerve tonic, for “wired &

tired,” “so fried they’re crispy,” “overload/burnout,” may ease drug withdrawal, nice base for formulas

• Fresh 1:2 95% alcohol tincture, whir in blender, 2-10 ml/day – dried is “just” nutritious

• Glycerite, vinegar, oxymel, or frozen water slurry may also work well for alcohol-free

• Caution in oat allergy, no gluten, but some gluten-sensitive people react to avenin

• Otherwise VERY safe

Clinical experience, mcdonald, Moore, Winston, see historical uses on Henriette’s site

SweetNourishRebuild

Calm Vitality

Growing It – AnnualAnnual. Winter kills. Cover crop.Grow from seed, direct sow, easy.

More nutritious in good soil.Short window – few days to harvest milky

seedheads Might attract wildlife!

Lemon Balm (Melissa officinalis)• Long history of use (Europe, Middle East, Mediterranean), clinical trials -

gladden the heart, lift and calm the spirits, calm focus, ease stress• Calming and uplifting - quells anxiety, agitation, stimulation, hyperactivity,

benign heart palpitations and afib, possible MOA inhibition, lifts mood (especially in formula with SJW or other herbs), gentle sleep herb, nervine tonic, supportive in hyperthyroid, cardiometabolic/heart tonic

• Calm focus in 1 dose, 1 hr, nootropic, studied in kids to elders.• Mild hypoglycemic, astringent, antiox/inflam, may ↓ autoimmune thyroid• Antiviral: Topical for herpes, maybe internally for cold, flu, COVID• Mild digestive bitter/carminative, nice in nervous indigestion• POOR market quality - Best fresh homegrown tincture (or other remedy) or

freshly dried for tea homegrown or direct from the farm. Aromatic fresh, essential oil $$$, lemon pledge aroma

• Likely SAFE in hypothyroid. May ↓ blood sugar, cause nausea ifunsweetened + empty stomach. High doses ma à drowsiness

Clinical experience, Winston, Alijaniha, Kennedy2004, Kennedy2003, Shakeri, O’Brien

CoolingCarminative

AromaticCalm UpliftCools Excess

Growing It – Zone 4-9Easy-to-grow semi-weedy perennial.

Scarify seed. Divide/transplant seedlings. Prefers moderately rich soil, semi-moist,

well drained, part sun but will grow anywhere. Harvest aerial happy/leaves.

Taking Lemon Balm• Winston likes it combined with SJW (feels they’re better

together than separate). It blends well with most nerve/mood herbs.

• Fresh is best! Tincture 1:2 in 95% ABV, 1-5 ml 1-3x daily or as needed.

• Even the tincture loses potency within a few years.• Quality dried tea has modest benefit, 1-3 teaspoons per

cup as desired• Studies mostly done on powder/capsules (weak)• Oxymel, vinegar, or glycerine for alcohol-free extract• Very well tolerated, child-safe, and likely fine even in

hypothyroid conditions.

Lemon Balm – Holy Basil – Rose Tea• 1 teaspoon holy basil• 1 teaspoon lemon balm• Sprinkle rose petals• Steep in 12-16 ounces of

near-boiling water for 3 minutes. Strain, enjoy.

• Also use fresh as infused water or seltzer

Bacopa (Bacopa monnieri) BrahmiThe main Ayurvedic brain tonic called “Brahmi”• More clinical research, but mixed results• Calm alert state• Improves memory free recall as well as cognition,

speed of attention, decreased choice reaction time• Studied in school-aged kids, ADHD - immediate

memory, perception, reaction/performance times, memory tasks

• Bitter/astringent-tasting! ColdBitter

AstringentCalm AlertNootropic

Growing It – Zone 8-11Annual or Tender Perennial

Tolerates Pots. Cuttings best, hard to germinate. Loves wet, sludgy, rich soil,

heat. 100% compost, wet feet. Overwinters well. Dappled/part sun.

Harvest all/aerial parts.

Rose (Rosa spp.) Flowers• Opt for unsprayed heirloom & wild species

(seaside, dog, cabbage, Damask, apothecary…) • Buds & petals - aromatic but

astringent & bitter• Flowers gladden heart, trauma,

calm, workaholics. Tanninstighten, tone, nourish tissues

• Adds color to blends• Cold/sweet preparations –

more aromatic than astringentAromatic

Sweet, AstringentUpliftingSelf Love

Growing It – Zone VariesPerennial. Sometimes invasive or

finicky – depends on variety. Often a shrubby, creeping, spreading

plant. Likes full sun, ok dry.Clinical experience, ABC Herbalgram, de la Foret

Uplifting Herbs• “Anti-Depressants” and “heart gladdening” herbs • St. John’s wort, albizia/mimosa bark (and flower),

magnolia, holy basil, rose, lemon balm…• Quality and dosing matter. Synergy often helps.• Caution alongside SSRIs, MAOIs & other anti-

depressant drugs – especially with St. John’s wort, maybe albizia and magnolia à serotonin syndrome?

• SJW has many other CYP herb-drug interactions

Mimosa (Albizia julibrissin)• “Tree of Collective Happiness” a.k.a

silk tree, sensitive tree, albizia, from TCM• Fast-acting, happy, lifts depression (ok

w/meds??), eases anxiety without sedation• Useful in grief and heartache, possibly

trauma. Best w/therapy. Careful in mania. May bring trauma to surface.

• Long history of use, few/preliminary studies• Bark strongest. Flowers ok.

Tincture, decoction. Fresh or freshly dry.

Clinical experience, Tierra, Winston, PubMed

CoolingCalm Uplift

Growing It – Zones 6-9Tree!

Invasive in Warmer Climates (DC area).Full Sun, Moderate Water.

Graceful tree, can send up suckers.

St. John’s Wort (Hypericum perforatum)

• “Sunshine” nervine uplift• Strong clinical support (~100 studies, mostly

on Perika) show safe SSRI/SNRI-like herb for depression and SAD, PMS, menopausal mood

• Slow acting (4-6 weeks), quality and potency vary on market.

• Best fresh, buds/flowers (redder = better), with lemon balm, maybe turmeric, short shelf life

• Many herb-drug RX –serotonin syndrome risk, liver CYP enzyme clearance

Ng, Lawvere, Winston, PubMed

Slightly WarmingUplifting

Sun Energy

Growing It – Zones 3-8Short-lived self-seeding perennial.Cold stratify seeds. Finicky, moves.

Easy to transplant or divide in spring. Prefers full sun, compact, dry soil,

minimal competition. Weed.

St. John’s Wort Study Summary• 2017 meta-analysis of clinical studies• Reviewed 27 clinical trials on 3808 patients,

ranging 4-12 weeks of use• Focus on mild to moderate depression• In those with depression, SJW was showed

comparable response and remission rate with significantly lower discontinuation/dropout to SSRIs

Ng

St. John’s Wort Study Summary• 2016 double-blind, randomized study comparing

SJW to Paxil (paroxetine)• 64 patients suffering from major depressive

episode with moderate symptom intensity• 300 mg 3x/day standardized SJW (WS® 5570) vs

20 mg Paxil for 6 weeks• SJW = better response (87 vs 61%) and remission

rates (71 vs 42%) vs Paxil

Seifritz

St. John’s Wort Study Summary• 2008 double-blind, placebo-controlled trials• 1,200 patients with mild depression

Kasper

600 mg/day SJW 900 mg/day SJW

1,200 mg/day SJW

Placebo

HAMD Score Reduction

10.8 9.6 10.7 6.8

Relative Decrease

49-57% 36%

Responder Rate (50%+ decrease)

73% 64% 71% 37%

Remission Rate 57% 33% 62% 25%

Taking St. John’s Wort• Best Forms (short shelf life)• 300 mg standardized extract 3x/day (studied) • CO2 extraction pills, per label• Fresh 1:2 bud/flower/tops tincture, 95% alcohol,

2-4 ml 3x/day• Harvest in sunny spot, hot sunny week, place in

sun while infusing to maximize beneficial pigments – the redder the better

St. John’s Wort Cautions• May interact with ~50% of medications

• Increased serotonin syndrome risk (agitation, rapid heart rate, twitching, dilated pupils…)

• Increased CYP450/CYP3A4 drug clearance – lowers drug doses

• May increase TSH• Semi rare: increased photosensitivity• Slow acting, anecdotal poor response

Ferko, AHPA, Mosby, Herbpedia

Calmatives & Relaxants• Generally anxiolytic, often nervine but generally a little

more obvious calming, grounding effect• Most don’t usually make you too sleepy or aggravate

depression – individual responses to individual herbs vary, though

• Lemon balm, motherwort, holy basil, blue vervain, wood betony, chamomile, skullcap, magnolia, albizia…

• In acute anxiety and panic: motherwort, kava, lemon balm, passionflower, holy basil….

• Caution alongside sedating meds and alcohol, though often ok with gradual introduction

Motherwort (Leonurus cardiaca)• Fast-acting anxiety/panic support, also useful taken

daily for chronic stress, anxiety, mood, but not sedating• “Overworked underappreciated,”

emotional roller coasters, healthy boundaries, stressed moms

• Mellows mood swings, frustration, PMS, menopause, hot flashes

• Heart tonic, hypotensive, heart-stress symptoms/connection

• Supportive in hyperthyroid, likely totally safe in hypothyroid

• Very bitter, best fresh, tinctured

BitterCoolingDryingRelax

Ground

Growing It – Zone 3-9Rampant self seeding mint family

perennial. Prefers to plant itself. Likes good soil, well drained, part sun, doesn’t need regular watering. Harvest aerial in

flower (best) or happy leafy growth.

Kava (Piper methisticum)• Roots potent benzodiazepine-like anxiolytic without

the side effects, addiction, withdrawal• Binds to GABA receptors• Excellent in acute anxiety and GAD, fast acting• Numbing to tongue and emotions• “Friendly” herb for ceremony and business • Noble variety preferred• Serious history of adulteration and resulting liver

toxicity from using aerial parts, possibly also less desirable types (Tudei “two day”)

Image Credit: Ginger Webb

AcridNumbing

This tropical vine might be able to be grown indoors in a container but is

generally grown in Hawaii, Polynesian countries, Pacific Islands.

Chamomile (Matricaria chamomilla)• Mild digestive bitter, carminative, antispasmodic,

ulcers, gas, pain, bloating, nervous indigestion• Gently calming for sleep, anxiety (can be strong

for some people, weak for others)• Babies: teething, irritability, colic• For fussy “babies of all ages”• Antimicrobial, anti-inflammatory• Soothes the skin• Use fresh or dry flower heads• Careful w/daisy flower allergies Cool

RelaxBitter

Aromatic

Growing It – AnnualAnnual. Self Seeds. Direct Sow.

Medium moisture. Full sun.Decent soil. Minimal competition.

Likes open meadows, paths.

Skullcap (Scutellaria lateriflora)• Sedative/calming nervine – sleep, anxiety,

overstimulated folks with sensory overload, also nerve and muscle pain, digestion, nerves - cools, calms

• Take the CNS down a notch when it’s hyperstimulated• May over-sedate/depress some. Careful w/sedative meds.• Best fresh tincture 1:2 95% ABV 1-2 ml, 1-3x/day, but

quality dried tea works too. Dry carefully. • Quality matters: rampant adulteration in market

(including with liver-toxic germander) AND loss of potency with poor quality from old herb or if poorly handled while drying

Calm RelaxCoolBitterSleep

Growing It – Zone 4-8Finicky Perennial. Cold stratify seeds.

Divide if thriving. Prefers moisture, wet edges of lakes/island (w/bugleweed, wild

mint), dappled sun to full sun. May or may not come back.

Clinical experience, Moore, 7Song, Rose

Wood Betony (Stachys officinalis)• Be aware that Pedicularis shares common names

“betony” and “wood betony” – varies by brand• Bitter, relaxing mint-family herb• Classic antispasmodic for headaches• Mildly mood-boosting and calming, nervine• Consider in nervous indigestion• Use fresh or dry, tincture, tea, etc. Rare commercially.• Flavor is so-so but ok with better-

tasting herbs in tea

Darcey Blue, Midura, Grieve

BitterCoolingNervineRelaxing

Antispasmodic

Growing It – Zone 4-8Perennial. Very easy to grow.

Well behaved. Full sun, good soil, moderate/good moisture. Harvest

happy leaves and/or flowers.

Catnip (Nepeta cataria)• Sort of minty, bitter, and skunky• Boosts digestion, aids colic (great for babies)• Diaphoretic to break children’s fevers• Calming for nerves and stomach• Popular for kids• And of course it makes kitties feel high…• Useful fresh or dry• Similar to chamomile for

digestion w/o the allergy issueCoolRelaxBitter

AromaticSkunky

Growing It – Zone 3-7Perennial. May self seed. Often

prefers the spots *it* picks. Moderate moisture. Decent soil.

Harvest aerial happy/leaves

Blue Vervain (Verbena hastata )• Relaxes emotional and physical tension

(ticks, spasms, headache, neck/shoulder tension)• Bitter, digestive, liver tonic/detox, may also ease

metabolic and blood sugar wobbles• Immune/diaphoretic, many traditional uses• Very bitter! Too much bitterness (and on empty

stomach) may cause nausea, vomiting• Just a few drops to a few squirts

of tincture may suffice BitterGrounding

AntispasmodicReleases Tension

Growing It – Zone 3-7Perennial. Sometimes self seeds.

Water-loving tall wildflower.Cold stratification. Native.Prefers rich, moist soil, wet

places/near water, part shade.

Pulsatilla & AnemoneSeveral (but not all) related species are interchangeable.• LOW DOSE potentially TOXIC botanicals! Only 1 to 5

DROPS are used, solo or in formula or as homeopathic• Helps immediately ease panic, emotional lability,

“hysteria,”uncontrolled crying

• Grounding• Very acrid• Short shelf life• Practitioner-only

Pulsatilla patens photo credit: AlchetronWood Anemone photo: Maria

ACRIDGrounding

Shape-shiftingRelaxing

Linden (Tilia spp.)• Calming nervine, aromatic, mucilaginous, astringent,

cardiotonic (hypertension, heart stress), after-dinner tea• Popular cultivated for landscapes and city streets/parks.

Wild species get TALL. Various species used interchangeably. Early summer blooms, lovely sweet honey-cherry-hotel soap aroma, attracts bees.

• Flowers with bract (“leaf”), pleasant tea, also as tincture (with 10% glycerine or honey to stabilize) or honey-sweetened cordial. Hot water or alcohol = more tannins, cool water = more aromatics/mucilage w/less tannin

• Popular beverage tea in Europe, aka “Lime,” Tilleul• Young leaves edible salad greens. Linden/mallow family.Common in books. Brunton-Seal. Wood. de la Foret. Williams (AHG Webinar). Historical. Conway.

AromaticCalming Nervine

Soothing

Sedatives• Sedative, sometimes hypnotic, often anxiolytic, may be

muscle-relaxing, often used for sleep• Valerian (agitates/simulates some), passionflower, hops,

California poppy (mild), chamomile (mild), lavender…• Cautions: Do not use in sleep apnea. May aggravate

depression (varies by plant and person). Daytime use, may be too sleepy. Alongside sedatives/medications – likely to increase sedation, fall asleep at bad times (driving, working, machinery). Extreme cases/high dose – decreased respiration, heart rate, blood pressure.

Passionflower (Passiflora incarnata)• Strongly calming, cooling, and sedating, mellows excess/hot

states, eases anxiety, anger, frustration, hot headedness, restless insomnia, mind chatter – works well for most people

• Moderately strong sedative/nervine, anxiolytic, sleep aid, calms the heart, eases hypertension, pain

• One of the best herbs for sleep! 1 teaspoon steeped 15 minutes relieved insomnia; in a blend, worked well as zolpidem (Ambien).

• RDBPC trial 45 drops extract for 4 weeks comparable to oxazepam for GAD with fewer side effects

• Fresh or dry aerial parts as tea, tincture, etc. Market quality varies. Most other species not interchangeable/safe.

• May over-sedate some. Careful w/sedative meds, depression, day use.

Clinical experience, Ngan, Maroo, Akhondzadeh, Fonseca, Janda

CalmCoolRelaxSleep

Growing It – Tender PerrenialZone 6-9

Semi-tropical/Florida. Likes warmth, good soil, some moisture, full sun,

minimal competition. Overwinter inside or greenhouse. Climbing vine.

Sleep Tea• ½ teaspoon passionflower (primary sedative)• ½ teaspoon skullcap (nervine/sedative)• ½ teaspoon lemon balm (nervine/calming)• ½ teaspoon spearmint (flavor)• 1 teaspoon honey (sleep support, sweeten)• Steep the herbs in a SMALL cup – 4- to 6-ounce teacup –

for 15-20 minutes, strain, and sweeten.• Drink just before bed. Avoid large cups so you don’t have

to pee at night. •

Sleep Tinctures: passionflower, valerian, skullcap, California poppy, kava, or hops as singles or a blend

Links to my… sleep tea video, Growing & Using Peaceful Herbs

Valerian (Valeriana officinalis)• Binds to similar receptors as Valium (not related), non-

addictive, safe, minimal side effects• Improves sleep latency, may be better

in formula or w/right person• “Valerian type”: cold, anxious,

tense, thin framed• Makes some people agitated/

stimulated, others groggy• Use roots. Stinks! Best fresh, ok dried –

“tincture, liquid caps. Some people liketea but it’s funky tasting…

Clinical experience, traditional use, various preliminary and mixed result studies

WarmingSedative

Muscle Relaxing

Growing It – Zone 4-7Self-seeding perennial. Easy to grow

from seed. Can get weedy. Thrives in rich soil, pastures,

meadows, semi-moist.

• Use buds and flowers• Most focus on essential oil but strong in crude forms,

too – tea, tincture, hydrosol, etc. • Inhale or ingest – calm, disperse energy, useful in pain,

“stagnant depression” (David Winston), sleep, anxiety• Note potential estrogenic and anti-androgenic effects,

also antimicrobial. Strong flavor. Use just a little in formula. Only use properly prepared EO products internally or topically.

• Grow a variety for your climate: hidcote, munstead for NE

Lavender (Lavandula angustifolia)

Aromatic, BitterDispersive

Calming, Hypnotic

Growing It – Zone 5-8Finicky perennial. Cuttings, layering. Prefers dry, sun, rocky/sandy areas.

Avoid mulch and competition.Choose a variety for your ecosystem.

Harvest buds. Use fresh or dry on stalk.Essential oil tips, facts, myths, pros, cons here on blog

Hops (Humulus lupulus)• Sleep, sedating, hypnotic herb. Energetically col;d• Phytoestrogenic (night sweat, menopausal support),

anti-androgen/pro-femme?• Very bitter, hypoglycemic,

antimicrobial, digestive,anticancer but caution inestrogenic cancer, Anti-inflammatory, pain support

• Use fresh strobiles, dried potency drops quickly

• Tastes like IPA beer

BitterAromaticSedating

GroundingCooling

Growing It – Zones 3 or 5-8 or 9Many varieties! Vine. Perennial, foliage dies back in winter. Different varieties are more/less susceptible to mold, wilt,

disease, caterpillars, etc. Full sun, moderate moisture.

California Poppy (Eschscholtzia california)• For insomnia with sleep/wake cycle issues,

whirling thoughts, awake w/mild pain or cough• Mild sedative, pain reliever. Tradition of use by

Indigenous and Mexican folks in its wild range.• Safe, nonaddictive “opiate fuzz” – doesn’t contain

opioids but is related to opium poppy (unclear safety for drug tests and folks in recovery from opioid addiction)

• Useful for bratty mood • Use whole plant. Best fresh in

flower and seed, roots strongestClinical experience, traditional use

CoolingSedating

Pain Relief

Growing It – AnnualSelf-seeding annual. Direct sow in

early spring or (better/cold stratification) in late fall.

Prefers warm, full sun, dry spots.

Final Thoughts & Resources

Sourcing Quality Herbs• Quality always matters, but especially so for many of these herbs.• Homegrown & Direct-From-Farm (Small/Medium Organic USA)

Farms often have the best quality fresh and dried herbs to use for DIY remedies and tea. Especially important for holy basil, lemon balm, skullcap but also other herbs. Find local herb farms.Online Farms: Foster Farm Botanicals, Oshala, Misty Meadows, Zack Woods, Healing Spirits, Bee Fields Farm, also see lists here, here, here

• Seed & Seedling Sources: Strictly Medicinal Seeds, Companion Plants, High Mowing, local growers, more on my links page

• Internationally Sourced Bulk Organic Herbs: Mountain Rose, Pacific Botanicals, Starwest Botanicals, Frontier Coop

• Big Brand Remedies: Gaia Herbs, Herb Pharm, Oregon’s Wild Harvest, Herbalist & Alchemist, Wise Woman Herbals, MegaFood/Innate Response, Avena Botanicals, Traditional Medicinals

Co-ops, Locally Owned Natural Food Stores, Herb Shops Emerson Ecologics, Full Script are generally trustworthy

Choose Blend & Format• “Simples” (single herbs) can be chosen based on the client’s

best fit of herb(s) and are easier to source pre-made.• Store-bought/pre-made formulas are abundant but require

research and assessment to find the best fit and availability for your client.

• Customized blends are excellent for practitioners with training and access to their own apothecary (being mindful of GMPs/regulations) or a third-party custom formulator (such as Five Flavor Herbs, The Herban Pharm, Tonic Herb Shop, Misty Meadows, local herb shop)

• Ask: Which herbs are best extracted in which remedy formats (fresh plant tincture, aromatic dried tea, steep vs simmer, pill, cooked ‘shroom, food, alcohol ok?) AND what’s client prefers

Formulation, cnt.• Combing herbs can shift the overall vibe to be more or less

energizing/stimulating, uplifting, sedating/depressant, calming, mitigate potential side effects, address multiple client concerns in one blend, etc.

• Herbal formulas often have 1. primary herb(s), 2. supportive herb(s), 3. synergist(s) and/or harmonizer(s) – not kitchen sink

• Be mindful of herb-drug interactions including CYP liver enzyme actions, CNS sedation, excess serotonin/syndrome.

• Be mindful of energetics and “bad fit” herbs for your clients. (Will hops be too sedating and depressant? Holy basil or hops hypoglycemic? Ashwagandha too stimulating and thyroid boosting? Motherwort too hypotensive? Ginseng or eleuthero too hypertensive? Bitter herbs too nauseating? Chamomile aggravate allergies? Will energizing herbs agitate anxiety, mania, or interrupt sleep?)

Sample Recipesthink of it like a bouquet

Sleep Tincture• 50% passionflower• 25% skullcap• 25% magnolia1-5 ml at bedtime in a little waterI prefer tinctures as 1:2 fresh in 95% ABV or 1:5 dry in 50-60% ABV

Calm-Uplift Tincture(or oxymel, glycerite)• 20% mimosa• 20% milky oat• 20% holy basil• 20% ashwagandha• 20% lemon balm2-5 ml at breakfast and dinner (1 tsp+ oxymel or glycerite)

herb weight : alcohol volume in percent alcohol | half proof = % alcohol

Popular to GrowPerennials• Lemon Balm• Motherwort• Skullcap• Blue Vervain• Wood

Betony

* Container-Friendly!

Annuals• Milky Oat• Chamomile*Tender Perennials• Holy Basil*• Ashwagandha• Gotu Kola*• Passionflower*• Rosemary*

Trees, Shrubs, & Woody VinesSlower to harvest • Magnolia (tree)• Roses (shrub)• Passionflower*

(tender vine)

Excellent Herbal Resources• Christa Sinadinos’ The Essential Guide to Western Botanical

Medicine: amazingly in-depth monographs on 140+ plants• David Winston & Steven Maimes’ Adaptogens: approachable,

detailed profiles on key plants• Rosalee de la Foret’s website & books: approachable, detailed• AHPA Botanical Safety Handbook• Jillian Stansbury’s Formularies books• Sharol Tilgner’s Herbal ABCs• And of course my books J – Body into Balance

& Grow Your Own Herbal Remedies• Historical info – Botanical.com, Henriette Kress’ site• See my science links for evidence-based sources

Harvesting &

Remedy Basicsalso see my Kitchen Apothecary 101 blog for more

details and some free short videos(the slides/plants mentioned/shown in this section

are NOT specific to our health topic)Baby Horsetail Emerges, Spores Pass By

Harvesting Leaves & Flowers

When the plant part looks happiest.Ensure already clean(ish) pre-harvest (don’t wash, usually).

Remove anything icky, process immediately

Harvesting Roots

Best harvested in spring or fall.(before biennials – burdock, mullein – put up flowering stalk)

Using digging fork, CobraHead, spade, or digging stick, carefully remove roots from ground. Clean up after.

Clean with cold water (jet spray hose, potato scrubber).

Digging Burdock

Processing & Drying Roots

• Chop into small pieces while still fresh

• Use garden sheers, loppers, hatchet

• Finer chopping with grinder/bullet or wood chipper

• Dry in single layer, ensure good airflow

Drying Ashwagandha Roots

Processing Red Root

Harvesting Bark

Add 10%+ glycerine or honey to stabilize

tannins in liquid extracts.Prune First: Thinning cut (left) or heading cut (right)

Process Twigs: Chop whole with clippersJuicy inner bark is where the most medicine is.

Process Bark: Peel bark from woody stem with knife, veggie peeler, or mash lightly and strip by hand. Discard woody pith.

Branches more than 1 to 1.5” diameter: separate and discard brown outer bark, too (not necessary for young branches)

Harvesting Photo: Stacey Cramp Photography,Grow Your Own Herbal Remedies, Storey Publishing

Drying Herbs & Flowers

Goal = 95-110°F for leaves and flowers (higher for bark, fruit)Ensure good airflow, low humidity. CRISP dry!

Single layer flowers, best in dehydrator

Garbling (Processing Dried Herbs)

Check out this short FaceBook video of me garbling herbs!Notice how crinkly they sound!

• Once your herbs are totally CRISP DRY (no moisture, bendy stems or resistance, they should crumble easily)…

• “Garble” them by removing the leaves from the stems by hand and crunching up into smaller pieces or by rubbing over a screen (different screen hole sizes will determine the size of bits)

• The smaller it’s ground, the shorter its shelf life, but it may be more convenient to store and use (with less air exposure) in smaller pieces

• Be careful with roots and especially flower middles and fruits to ensure they’re totally dry

• Consider leaving a few in a bag or jar in the sun to test for moisture accumulation.

Storing Dried Herbs & RemediesDried herbs and shelf-stable remedies (tinctures and cordials mainly; often most vinegar-base extracts, glycerites, and honeys):

• Cool • Dark • Dryà pantry, cabinet, non-humid basement, (not above stove)

in dark glass if exposed to light. Plastic and bags are iffy.Semi-and Not Shelf Stable (fresh preparations, syrups, especially those w/o alcohol)à Fridge or freezerà Glycerites, vinegars, shrubs/oxymels, honeys, creams, hydrosols

are generally shelf-stable but are finicky and keep better/longer in freezer for long-storage or backstock

Herbs Best Fresh• Milky Oat Seed • Lemon Balm • St. John’s Wort• Skullcap • Motherwort • Cleavers • ChickweedPreferred Fresh (better/stronger) but Ok Dried• Valerian • California Poppy• Echinacea • Rosemary • Most garden herbsGood Dry but Short Dried Shelf Life OR Low-Quality Commercially (best from you or a farm)• Passionflower • Lemon Verbena • Lemongrass• Linden • Calendula • Horehound • Lemon Balm • Holy Basil • Skullcap • Violet

Fresh Plant Remedies & Preservation• Tincture (preferably in high-proof alcohol)• Eat, make pesto* (eaten quickly)• Freeze paste/juice/ice cubes• Vinegar* or Oxymel*• Glycerite* or Syrup* (weak but good for aromatics)• Honey (weak)*, Cordial• Fresh plant teas have a short shelf life and are need

more plant material and time to infuse well.* High perishability/shorter shelf life with fresh vs dry herbs

Herbs Best DryMost herbs can be used fresh or dry. We usually use dried herbs when fresh herbs are not practical or available or dry offers better remedy shelf life. But, in some instances, dried herb is preferred over fresh due to potential safety or side effects:• Elderberry/flower (nausea, cyanide-like) (dry or cook)• Cherry bark (cyanide-like)*• Alder (nausea/vomiting)• Horsetail (B vitamin deficiency) (fresh tincture is ok)• Most toxic medicinal herbs (but they are still toxic)* Most commercial bulk cherry bark is oddly low quality

Dry Plant Remedies & Preservation• Tincture (usually ~50% alcohol) (percolation+)• Vinegar* (especially minerals, alkaloids)• Powder⁺ (including in food, electuary paste⁺)• Frozen broth/tea concentrate ice cubes• Pill⁺• Cordial, Oxymel*, Syrup*, Honey*, topical Oil*• Glycerite (weak except for aromatics)** Vastly more shelf stable w/dried herb vs fresh.⁺ Only can be made with dried herb, not fresh.

Hot vs Cold Extraction• Cold or Tepid (Steep): Mainly aromatics, mucilage,

sweetness, very little tannins and other constituents. Greater risk for spoilage.

• Hot Infusion (Steep): Well-rounded extraction of aromatics and other constituents from delicate plant parts (leaves, flowers)

• Hot Decoction (Simmer): Best for tough parts (root, bark, mushrooms, whole seeds), minerals, non-aromatics/volatile oils. Also helps kill pathogens and evaporate moisture from honey, syrup, oil-based remedies. May lose aromatics and delicate constituents.

• Heat: May burn honey, sugar; make alcohol evaporate, explode, catch fire.

Tea: Infusion (steep)

1 heaping teaspoon or more DRY herb per cupSteep 5-15 minutes or longer

Herbal Seltzer & Infused WaterGreat for aromatic, fresh herbs

light – sweet – aromatic – refreshinglow in tannins and other properties

(long cold infusion for mucilage)• Add about 1-2 small sprigs for a single-serving• Or 3 or so large sprigs for 1 liter• Let steep in cold seltzer or water for a few minutes

(roses taste best after a few hours)• Drink that day

Rose & Salad Burnet

Tea: Super Infusion

See my Nutrient-Dense Recieps blog here

• Weigh 1 ounce of herbs• Put in 32-ounce container (French Press = ideal)• Cover with boiling water• Let steep 4+ hours• Strain, squeezing it all out

• Excellent for mineral-rich herbs, super safe tonics, gut-healing blends. Avoid heavy metals.

• If bacteria is a concern, decoct instead

Red Clover, Oat, Horsetail & Nettle

Tea: Simple Decoction (simmer)

1 heaping teaspoon or more per cupSIMMER 20 minutes or longer, then strain

Tincture (alcohol)Fresh Tincture: 1:2 in 95%• 1 oz herb (weight) to 2 oz

alcohol (grain, vodka)• Use high- proof alcohol

(40-95%) – grain, vodka• Or just shove jar full of

herb, then to top with alcohol

Dry Tincture: 1:5 in 50%• 1 oz herb (weight) to 5 oz

alcohol (vodka, brandy)• Use 40-60% alcohol –

vodka, brandy• Shake regularly• Best dry: elder, alder, cherry

barkStrain after 1 month or longer. Keeps up to 10 years.

One of the strongest plant extracts.More details and short video on my blog

Cordials

See my cordial blog here

More for fun than medicine (since it’s got quite a bit of booze and sugar)

• Loosely fill jar with fresh herbs and/or fruit• Pour ~1/3 full with simple syrup (2 c sugar & 1 c

water), honey, or maple syrup• Fill to top with quality drinking vodka or brandy

(such as John Stark Vodka)• Taste daily, strain when ready• Shelf stable 1+ years

Mint Cordial

Herbal Glycerite (glycerine)

See Thomas Easley’s Simmered Still Glycerite Video

Using food-grade vegetable glycerine (2 method options)1. Macerate (let sit, covered) in a jar for ~ 1 month2. “Water bath can” in a jar with headspace and canning lid for

20-60 minutes, cool, strain.• Use 70-100% glycerine for dry herbs• 100% glycerine for fresh herbs (more apt to spoil)• Similar proportions as a tincture• Shelf life varies, dose is a bit higher than tincture• Sweet yet sugar free, safe for diabetics• Best for aromatic herbs

Acetum(vinegar)

• Raw apple cider = Best & healthiest

• BUT white vinegar shows off more color and flavor

• Chop and cover with vinegar• Let sit 2+ weeks (to taste) - use a PLASTIC cap• Usually shelf stable for 1 year Oxymel = honey + vinegar, about 50/50 = tasty!

Herbal HoneyWith Heat:Chop, gently heat to a simmer 2+ times, letting cool in between, then strain

Raw:Chop, put in a jar, cover with honey, let sit 2-4 weeks, warm gently and strainUsually shelf-stable 1 year. Moisture from fresh herbs may cause fermentation/mold.

Holy Basil Honey & Ginger HoneyWatch my short video online here

Hydrosol (Flower Water)• At-home aromatherapy• Captures essential oils & distilled water• Great for roses, holy basil, mints, rosemary,

lavender• Use it in cooking recipes, creams, as a light

aroma spray…• Spray it on the skin as a toner, refresher

Powder BasicsDose: Varies but often ¼ to 1 teaspoon or 2-6 pills per day (400-500 mg per pill)Usually best with food.Pros:• Semi-convenient to take• Versatile, easy to hide• Alcohol-free• Affordable• Handy for kids, animals,

religions, unhoused people

Cons:• Only for dry (not fresh) herb• Doesn’t dissolve, texture or

flavor may be off-putting without creativity

• Powders lose quality quickly and are easy to adulterate.

• PIA to grind your own. Hard to get perfect powder.

• Reliant upon digestion. Bioavailability can vary.

• Tedious to DIY capsulesPhoto: Body into Balance, Kimberly Peck, Storey Publishing

Grinders & SourcesHow: Grind dry cut/sifted herb then sift through fine mesh metal strainer to finer powder. Wear a mask. Well ventilated area. Grinders: Ones that actually do a good job are wayyy out of our budget ($10K plus for a small hammermill!). • Inexpensive ($15-50):

• Mortar and Pestle (iffy)• Microplane grater (small quantities, whole spices)• Coffee grinder• Bullet Blender – what I use, quality varies by brand

• $100-300: High-End Blender ($$), Chinese Stainless Steel Grinder ($)

Versatile Powders!• Pills: Fill empty capsules (capsule machine or by hand),

make pastille/lozenge (see Rosalee’s recipes online)• Electuary: Mix with honey to make a paste. Long shelf life! Eat by

the spoonful or mix in hot water or hot milk.• Nut Butter Balls: Mix w/ ~2 parts nut butter and 1 part honey (or

pureed date). Roll in toasted sesame, coconut, cocoa powder. • Mix into… smoothies, ghee, water, hot water/tea, hot milk,

applesauce, hummus, yogurt, oatmeal, simmering broth, casserole• Match flavors, best extraction methods.• For example: Ashwagandha or maca w/cooked banana in oatmeal

with nutmeg, milk, and maple syrup.• Particularly good for spices, adaptogens, nutritives, mucilage-rich

herbs, mushrooms, astragalus

Electuary• Simply mix powdered herbs in honey!• It’s very inexpensive and easy!• Use by the spoonful plain, added to hot milk, hot

water, etc.• Last a long time• Retains quality better than plain powders because

honey blocks out air/oxygen• Good for herbs that don’t need to be cooked

(probably not for mushrooms)

Watch Video

Herbal Bonbons/BallsA great way to eat your herbs! Keep flavor in mind,

but this does help make them more palatable.• ~3 parts nut butter, tahini (and/or powdered

nuts/seeds + oil to get desired consistency)• ~2 parts honey or to taste (pureed dates, sugar,

stevia, or other sweetener could be substituted)• ~1-2 parts powdered herbs• Whatever else you like, spices, cocoa powder…• Something to roll it in: toasted coconut, toasted

sesame, cocoa powder, powdered herbs (or refrigerate then dip in melted chocolate)

Maria Noël GrovesWintergreen Botanicals

Allenstown, NH 603-340-5161

office@wintergreenbotanicals.com

Bestselling Author of Body into Balance &Grow Your Own Herbal Remedies

Allenstown, NH | www.WintergreenBotanicals.com