Quick Herbal Guides

Quick Reference Chart to Herbs for Everyday Wellness

Navigating the world of herbal medicine can feel overwhelming, particularly when searching for clear, reliable guidance on which herbs best support common wellness concerns. To simplify this process, we have created the Quick Reference Chart to Herbs for Everyday Wellness, an evidence-informed guide designed to provide clarity, confidence, and ease of use.

 Quick Reference Chart Part 2.   Quick Reference Chart Part 3 

Health Concern Top Herbs What It Does Why It Works (Science + TCM) PubMed References Cautions
Blood Sugar Balance Bitter Melon, Gymnema, Cinnamon Supports healthy glucose metabolism Polypeptide-p, gymnemic acids, and cinnamaldehyde studied for insulin sensitivity Bitter melon trial PMID: 22022175 · Gymnema review Search · Cinnamon review Search Monitor closely if taking diabetes medications
Clear Breathing & Respiratory Comfort Xing Ren (Apricot Seed), Licorice Root, Cordyceps Supports clear lungs and occasional cough relief Triterpenoids and polysaccharides studied for respiratory health Cordyceps lung function PMID: 19838946 · Apricot seed Search Apricot seed contains amygdalin; use only processed TCM form
Daily Energy & Vitality Huang Qi (Astragalus), Ren Shen (Ginseng), Dang Shen (Codonopsis) Helps support stamina and healthy energy levels Astragalus polysaccharides support immunity/energy; ginsenosides studied for endurance; Codonopsis supports Qi Astragalus immunity PMID: 28679567 · Ginseng fatigue PMID: 23701029 · Codonopsis review Search Avoid overstimulation; consult if hypertensive or on medications
Digestive Comfort & Regularity Ginger, Licorice, Bai Zhu (Atractylodes) Helps ease bloating, gas, and sluggish digestion Gingerols promote motility; Licorice soothes mucosa; Bai Zhu strengthens Spleen Qi Ginger nausea PMID: 26051518 · Licorice review PMID: 31874059 · Atractylodes review Search Ginger may thin blood; Licorice can raise blood pressure in high doses
Healthy Circulation & Heart Wellness Dan Shen, Hawthorn, Ginkgo Supports circulation and cardiovascular function Tanshinones, flavonoids, and procyanidins improve vessel tone and blood flow Hawthorn heart PMID: 21745184 · Salvia (Dan Shen) Search · Ginkgo Search May interact with anticoagulants or heart medications
Immune Maintenance Astragalus, Reishi, Elderberry Supports healthy immune defenses Astragalus polysaccharides, Reishi beta-glucans, and elderberry flavonoids support immune modulation Astragalus immunity PMID: 28679567 · Reishi review Search · Elderberry review Search Use cautiously in autoimmune conditions
Joint Comfort & Mobility Du Huo, Turmeric, Boswellia Helps maintain joint comfort and mobility Curcumin and boswellic acids studied for inflammation and joint health Curcumin joints PMID: 25604359 · Boswellia review Search Avoid high doses if taking anticoagulants
Liver Health & Detox Pathways Schisandra, Licorice, Milk Thistle Supports healthy liver function and detoxification Lignans and silymarin studied for hepatoprotection Milk thistle liver PMID: 20564545 · Schisandra review PMID: 17080523 · Licorice PMID: 31874059 Use with caution in hormone-sensitive conditions
Sleep Quality & Relaxation Suan Zao Ren (Ziziphus Seed), Valerian, Chamomile Supports restful sleep and relaxation Jujubosides interact with GABA pathways; Valerian calms CNS Valerian sleep PMID: 28972803 · Ziziphus sleep Search · Chamomile Search May cause drowsiness; avoid with sedatives or alcohol
Stress Resilience & Calm Focus Schisandra, Rhodiola, Holy Basil Helps the body adapt to stress and maintain focus Lignans and adaptogens modulate cortisol and stress responses Rhodiola stress PMID: 29325476 · Schisandra adaptogen PMID: 17080523 · Holy Basil review Search

Note:
Herbs are only one part of a healthy lifestyle. Lasting wellness also depends on balanced nutrition, regular exercise, mental and emotional well-being, access to clean water, fresh air, and a supportive environment. Integrating these elements helps create the strongest foundation for overall health.

Updated:

Disclaimer

This chart is provided for educational purposes only as an example of how herbs have traditionally been used and the areas of wellness they are believed to support. It is not intended to diagnose, treat, cure, or prevent any disease.

Always consult your physician or a qualified healthcare provider before beginning any new herbal regimen, and review credible research sources to ensure safe and appropriate use for your individual needs.

Show Sidebar
Show More

Recommended For You View all