Curious about herbal supplements but not sure where to begin? Discover five popular herbs, what the research says, and how to approach herbal wellness responsibly.

Herbal supplements have been used across cultures for generations, and today they're widely available in capsules, powders, teas, extracts and other convenient forms.

If you're new to herbal supplements, however, choosing where to start can feel overwhelming. With so many products making different claims, it's important to look beyond the label and understand what each herb is traditionally used for, what research actually tells us, and what precautions to consider.

We've rounded up five well-known herbs that are popular among people exploring natural wellness: ashwagandha, turmeric, echinacea, ginger and valerian root.

Before adding any herbal supplement to your routine, remember that "natural" doesn't automatically mean risk-free. Herbal products can have side effects and may interact with medications. If you take medication, have a health condition, are pregnant or breastfeeding, or are unsure whether a product is right for you, speak with a qualified healthcare professional.

1. Ashwagandha

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb that has attracted significant interest in modern wellness.

It's commonly marketed for stress, relaxation, sleep and overall well-being. Research suggests that some ashwagandha preparations may help with stress and insomnia, although studies have used different preparations and doses, so results can't necessarily be applied to every ashwagandha product. Evidence for anxiety remains unclear.

Why do people take ashwagandha?

People commonly explore ashwagandha as part of a wellness routine focused on:

• Stress management
• Relaxation
• Sleep support
• General well-being

What beginners should know

Ashwagandha isn't suitable for everyone. NCCIH notes that it may cause side effects such as stomach upset or drowsiness, and there have also been reports of liver injury. It should be avoided during pregnancy and isn't recommended for people with certain thyroid or autoimmune conditions. It can also interact with some medications.

Bottom line: Ashwagandha is an interesting herbal option, but it's best approached thoughtfully rather than as a universal solution for stress or sleep.

2. Turmeric

Turmeric (Curcuma longa) is a familiar kitchen spice and a long-standing part of traditional health practices.

Its bright yellow color comes largely from compounds called curcuminoids, including curcumin, which has been studied for its potential anti-inflammatory effects.

Research is ongoing, but evidence isn't strong enough to conclude that turmeric supplements are effective for treating inflammatory conditions.

Why is turmeric so popular?

Turmeric is commonly explored for:

• General wellness
• Dietary support
• Its naturally occurring antioxidant compounds
• Interest in healthy inflammatory responses

What beginners should know

Turmeric supplements can differ significantly in their formulations, concentrations and additional ingredients. Don't assume that a product containing more curcumin is automatically better.

If you're considering concentrated turmeric or curcumin supplements, especially if you take medication, discuss them with a healthcare professional first.

Bottom line: Turmeric is a versatile and well-known herb, but it's important to distinguish traditional use and promising research from proven medical benefits.

3. Echinacea

Echinacea is one of the most recognizable herbal supplements associated with seasonal wellness.

It's commonly marketed for immune support and the common cold. Research suggests that some echinacea preparations may slightly reduce the chance of catching a cold, but evidence about whether it shortens the duration of a cold remains unclear. Different echinacea products can also contain different species, plant parts and preparations, making results difficult to generalize.

Why do people choose echinacea?

Echinacea is often used by people looking to incorporate herbal products into their seasonal wellness routine.

What beginners should know

Echinacea can cause allergic reactions in some people and may cause digestive symptoms. There are also potential medication interactions, so it's worth checking with a healthcare professional if you regularly take medication.

Bottom line: Echinacea is popular for seasonal wellness, but don't expect it to prevent or cure a cold.

4. Ginger

Ginger is one of the easiest herbs to incorporate into everyday life.

You may already know it as a flavorful ingredient in food and drinks, but ginger has also been studied as a dietary supplement.

Research has found that ginger may be helpful for certain types of nausea and vomiting, particularly nausea associated with pregnancy. Some research also suggests potential benefits for menstrual cramps and symptoms of knee osteoarthritis, although the quality of evidence varies by use.

Why is ginger a great beginner herb?

Unlike many herbs that are primarily available as supplements, ginger can easily be incorporated into your everyday diet.

Try it in:

• Tea
• Smoothies
• Soups
• Stir-fries
• Sauces
• Meals and snacks

What beginners should know

Ginger supplements can cause side effects such as abdominal discomfort, heartburn, diarrhea or mouth and throat irritation. Ginger may also interact with medications.

Bottom line: Ginger is a versatile herb with a long history of culinary and traditional use and some promising evidence for specific applications.

5. Valerian Root

Valerian root is traditionally associated with relaxation and sleep and is often found in herbal products marketed for nighttime use.

But this is an area where it's particularly important to separate tradition from evidence.

Clinical trials of valerian for insomnia have produced inconsistent results, and its effectiveness for chronic insomnia hasn't been demonstrated.

Why do people use valerian?

Valerian is commonly chosen by people interested in herbal approaches to relaxation and nighttime routines.

What beginners should know

If you're experiencing ongoing sleep problems, don't rely on valerian—or any supplement—as a substitute for identifying the underlying issue.

Persistent sleep difficulties can have many causes and may require professional evaluation.

Bottom line: Valerian has a long history of traditional use, but current evidence doesn't establish it as an effective treatment for chronic insomnia.

How to Start Your Herbal Journey

Starting with herbal supplements doesn't mean taking five products at once.

In fact, a simple approach is often better.

1. Start with your goal

Ask yourself what you're actually looking for.

Are you interested in:

• General wellness?
• A relaxing evening routine?
• Digestive support?
• Seasonal wellness?
• Exploring traditional herbs?

Having a clear reason for choosing a product can help you avoid buying supplements simply because they're trending.

2. Research the ingredient

Look beyond marketing claims.

Check the herb, the specific preparation, the amount per serving and the manufacturer's recommended use.

Remember that research on one type of herbal extract doesn't necessarily apply to every product containing the same herb.

3. Choose quality products

Look for clear labeling that tells you:

• The herb and botanical name
• Amount per serving
• Other ingredients
• Recommended use
• Manufacturer information
• Appropriate warnings

A transparent label makes it easier to understand exactly what you're buying.

4. Introduce one product at a time

If you start several supplements simultaneously, it can be difficult to know how your body responds to any individual product.

Introducing products one at a time can make your routine easier to understand.

5. Talk to a healthcare professional when appropriate

This step is especially important if you're taking prescription or over-the-counter medication.

Herbs can interact with medicines, and some herbal supplements aren't appropriate during pregnancy, breastfeeding or certain medical conditions.

Herbal Wellness Doesn't Have to Be Complicated

Exploring herbal supplements can be an enjoyable way to learn more about traditional plants and different approaches to wellness.

But the best herbal routine isn't necessarily the one with the most products.

Start slowly. Learn about the ingredients you're considering. Choose products with clear labeling, and pay attention to how they fit into your overall lifestyle.

Most importantly, remember that supplements should complement healthy habits—not replace a balanced diet, regular movement, quality sleep and appropriate healthcare.

Discover Wellness Products at Mika Ehle

At Mika Ehle, we believe choosing wellness products should be simple and informed.

Explore our curated selection of supplements, gummies, beauty and personal-care products and find options that fit naturally into your everyday routine.

Start your wellness journey with products chosen to complement the way you live.

Frequently Asked Questions

Are herbal supplements safe?

Herbal supplements can be safe for many people when used appropriately, but they can also cause side effects or interact with medications. Safety depends on the specific herb, preparation, dose and individual.

What is the best herbal supplement for beginners?

There isn't one best herbal supplement for everyone. Your choice should depend on your individual goals, diet, lifestyle and health circumstances.

Can I take several herbal supplements together?

It's possible for some products to be combined, but doing so can increase the risk of interactions or duplicate ingredients. If you're taking medication or multiple supplements, consult a healthcare professional before combining products.

Are herbal supplements better than conventional supplements?

Not necessarily. "Natural" doesn't automatically mean more effective or safer. The right supplement depends on your individual nutritional and wellness needs.

How long do herbal supplements take to work?

There isn't one answer. Effects vary depending on the herb, preparation, dose and intended use. Some herbs have been studied for specific short-term uses, while evidence for other applications remains limited.

A Final Word Before You Begin

Your herbal journey doesn't need to start with a shelf full of supplements.

Start with knowledge.

Understand what you're taking, why you're taking it and what the evidence says. Choose quality products, follow the label and seek professional guidance when needed.

The goal isn't to take more supplements. It's to make smarter choices for your individual wellness routine.

Disclaimer: This article is for general educational purposes only and does not provide medical advice. Herbal supplements are not intended to diagnose, treat, cure or prevent disease. Always read product labels and follow recommended use. If you have a medical condition, take medication, are pregnant or breastfeeding, or have questions about whether an herbal supplement is appropriate for you, consult a qualified healthcare professional.