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Description Garlic is the fresh bulb of Allium sativum, which is related to the lily family (Liliaceae). Known for its pungent odour, garlic has been used as both a food and a medicine in many cultures for thousands of years.

Construction workers who built the Egyptian pyramids were supposedly given huge rations of garlic to sustain their resistance against fevers2.

Function/ Used for Garlic is thought to have antibacterial properties. Modern research has focused on exploiting its potential to reduce the risk of heart disease which may be as a result of its antiplatelet effect and anti-oxidant properties. Garlic also has antimicrobial properties.

To get the full benefits of fresh garlic, it should be eaten raw. Alliin, a substance present in fresh garlic, is converted into allicin, an important active ingredient, when the garlic bulb is crushed.

Intake N/A
As a supplement Garlic supplements come in many forms, including capsules, tablets, softgels and those made from garlic powder. Some are deodorised, and others have an enteric coating to prevent ‘garlic breath’.

Dosage range2 is: 2-5g fresh garlic daily (or 1-2 cloves); 0.4-1.2g dried powder daily; 2-5mg garlic oil daily.

Some supplements may be standardised for allicin potential. One clove of garlic is roughly equivalent to 4000mcg allicin potential. However, allicin is now known not to be the only important active ingredient in garlic3.

Found in (dietary sources) N/A
Deficiency N/A
Precautions and contraindications Individuals with hypersensitivity to garlic should avoid it.

Individuals with bleeding abnormalities should avoid doses greater than usual dietary intake.1,2

Use in pregnancy and breastfeeding Garlic is not recommended in doses greater than usual dietary intake, during pregnancy and breastfeeding.2
Interactions e.g. with other medications People who are taking drugs to prevent blood clots (anticoagulants, antiplatelets or aspirin) or to reduce high blood pressure (anti- hypertensives) should consult their doctor before taking as garlic may intensify the effects of these drugs.1, 2
Adverse effects Some people develop indigestion when taking high doses of garlic.

Hypersensitivity reactions such as contact dermatitis and asthma have also been reported occasionally3.

References 1.   Mills, S. & Bone, K. Principles and practice of phytotherapy. Churchill Livingstone, 2000.

2.   Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

3. Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

 

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Description Ginger is native to India, China, Jamaica and other tropical areas, where its use as a culinary spice spans at least 4,400 years. Ginger grows in fertile, moist, tropical soil.
Function/ Used for Ginger is a popular stomach-settler and has been used for thousands of years as a treatment for digestive problems ranging from mild indigestion and flatulence to nausea, vomiting, travel sickness, morning sickness in pregnancy and vertigo.

It has also been used to relieve symptoms of colds and arthritis due to its anti-inflammatory properties.

Intake N/A
As a supplement Ginger is available in raw root form and in tablets and capsules.

Tea can be made with fresh ginger root (up to four cups of ginger tea per day for colds).

Ginger oil is sometimes mixed with a neutral oil to rub on to areas of muscular pain.

Ginger may help to relieve morning sickness during the first two months of pregnancy1.

Found in (dietary sources) N/A
Deficiency N/A
Precautions and contraindications Large amounts of ginger should be avoided on an empty stomach. Chemotherapy patients should not take ginger on an empty stomach.

Ginger in high doses is not recommended for children under 6years1.

Use in pregnancy and breastfeeding Up to 2grams per day of dried ginger root (or equivalent) is suitable to be taken during pregnancy and breastfeeding2.
Interactions e.g. with other medications Due to the anti-platelet activity of ginger,  doses above general dietary intake are not recommended to be taken alongside warfarin and other anti-platelet (blood thinning) medications3.
Adverse effects Gastric irritation, heartburn and bloating have been reported.

Ginger oil may cause dermatitis in hypersensitive individuals1, 2.

References 1.       NHS Choices Nausea and Morning Sickness http://www.nhs.uk/conditions/pregnancy-and-baby/pages/morning-sickness-nausea.aspx

2.       Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

3.       C. A. Newall, L.A. Anderson, J.D. Phillipson. Herbal medicines – a guide for healthcare professionals. Pharmaceutical Press, 1996.

 

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Description Ginkgo is an extract from the dried leaves of Ginkgo biloba (maidenhair tree). Ginkgo biloba is one of the world’s oldest living tree species, and its existence can be traced back more than 200 million years.

Ginkgo has been used therapeutically for many centuries and is now one of the most popular plants prescribed in Europe for cognitive disorders.

Function/ Used for The leaf contains substances that may help to support healthy circulation, particularly to the brain and extremities. Ginkgo is known to be a circulatory stimulant.
Intake N/A
As a supplement Ginkgo is available in liquid extracts, tablets and capsules.

Dosage range: 9-10g dried herb daily (or equivalent)1.

Found in (dietary sources) N/A
Deficiency N/A
Precautions and contraindications Caution use in those with abnormal bleeding conditions1.
Use in pregnancy and breastfeeding Ginkgo should not be used during pregnancy or breast-feeding1.
Interactions e.g. with other medications Due to its anti-platelet effect, Gingko should not be taken if on aspirin, warfarin (an anti-coagulant drug) or platelet-inhibitor medication.1, 2
Adverse effects In a few number of cases, ginkgo has been reported to cause mild gastrointestinal upset, headaches and dizziness.

There have been rare reports of severe allergic reactions, including skin reactions (e.g. itching, redness and blisters) and convulsions. 1, 2

References 1.       Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

2.       Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

 

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Description Ginseng is extracted from the root of several different species of the Panax group of plants from East Asia (Panax Ginseng and Panax Japonicus) and North America (Panax quinquefolius), and has been used medicinally for more than 2000 years.

Siberian ginseng (Eleutherococcus senticosus) is not considered to be true ginseng because it is not a species of the genus Panax. However, it is often promoted alongside Asian and American ginseng supplements.

Function/ Used for Used through the ages as a tonic, ginseng helps with stamina and stress resistance and is often referred to as an adaptogen. Adaptogens help the body to adapt to prevailing situations which could be stressful.

Traditionally, people have claimed ginseng to be useful for memory and mental function, improving libido and sexual vigour, regulating blood pressure, preventing diabetes and improving immunity3.

Intake N/A
As a supplement Ginseng can be found in tablets and capsules, as well as in standardised extracts.

Dosage:

Short term (up to 20 days): 0.5-1g root daily.

Long term: 0.4-0.8g root daily.

Some experts recommend that people stop taking ginseng for one week every month and then resume their regular dose.1,2

Found in (dietary sources) N/A
Deficiency N/A
Precautions and contraindications Ginseng is generally contraindicated in acute infections with fever and should be used with caution by people with cardiovascular disease including hypertension (high blood pressure); diabetes; asthma; schizophrenia; and disorders of the nervous system.1,3
Use in pregnancy and breastfeeding Not suitable for use if pregnant or breast-feeding.
Interactions e.g. with other medications Not to be taken if taking warfarin (an anti-coagulant), digoxin (used to treat heart conditions), tranquillisers or anti- depressants.1
Adverse effects Overuse may result in headaches, insomnia, and palpitations.1
References 1.       Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

2.       Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003

3.       Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

 

 

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Description Glucosamine is a substance which occurs naturally within the human body.  It is found within the fluid around joints and within other connective tissues.
Function/ Used for The body uses glucosamine to build and repair cartilage and it may help to maintain healthy joints. It has an anti-inflammatory action and has been used to relieve pain, stiffness and swelling of the knees, fingers and other joints, as well as arthritic back and neck pain.

Glucosamine may also increase the production of cartilage components and has been used to speed up the healing of sprains and strengthen joints.

A 2005 Cochrane review of 20 randomised controlled trials demonstrated the effectiveness of Glucosamine in the reduction of pain and improvement of joint function in osteoarthritis and also demonstrated its safety2.

Intake N/A

 

As a supplement Glucosamine comes in capsule, tablet or powder forms.

It is available as a synthetically manufactured food supplement in the form of glucosamine sulphate and glucosamine hydrochloride.

A dose of glucosamine sulphate 500mg three times a day (1500mg daily) is generally recommended. A minimum of 4 weeks may be needed for the full benefit to be seen.1

Glucosamine is sometimes provided in supplements with chondroitin, an important component of cartilage, with which it may act synergistically.

Found in (dietary sources) Small amounts are provided in the diet by animal and fish products.
Deficiency  
Precautions and contraindications People who are allergic to shellfish should not take glucosamine supplements, unless taking the vegetarian form.
Use in pregnancy and breastfeeding No problems have been reported, but there have not been sufficient studies to guarantee the safety of glucosamine in pregnancy and breast-feeding.1
Interactions e.g. with other medications None known. Although insulin or oral hypoglycaemics used for the treatment of diabetes may be less effective. People with diabetes taking glucosamine should be aware of its potential influence on glucose metabolism1.
Adverse effects Glucosamine is relatively non-toxic, although some side-effects reported include constipation, diarrhoea, heartburn, nausea, drowsiness, headache and skin rash1.
References 1.     Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

2.     Towheed et al. Glucosamine therapy for treating osteoarthrtitis. Cochrane database, issue 2, 2005.

 

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