A Guide to Botanicals for Seniors

Herbs are currently in the spotlight. From astragalus to yohimbe, we are constantly inundated with details about trending herbs that claim to enhance health, beauty, and vitality. But do they truly deliver? Are they beneficial or potentially risky? Distinguishing between exaggerated claims and genuine benefits can be challenging.

This article provides an in-depth look at some of the most sought-after herbs and other commonly used botanicals, also known as traditional medicines or phytomedicines, to empower you with the knowledge needed for informed choices.

On the following page, learn about various types of immunological botanicals tailored for seniors.

Immunological Botanicals for Seniors

Numerous immunological botanicals and herbs are available for seniors today. However, identifying which ones are both safe and effective is crucial to unlocking the many advantages these potent natural remedies provide. Below, you’ll discover details on which herbs can strengthen your immune system and which ones should be avoided entirely.

Astragalus (Astragalus membranaceus)

For thousands of years, this legume family member has been utilized in traditional Chinese and East Indian medicine for its alleged immune-boosting properties. Research indicates that natural compounds, such as flavonoids, present in the herb enhance the production of several immune-critical cells and counteract the weakened immunity often seen in cancer patients and those undergoing cancer treatments.

Astragalus has been shown to enhance T lymphocyte activity in cancer patients, boost interferon production, and shorten the duration of colds. However, excessive use may suppress immune function. Many practitioners of Chinese medicine and animal studies incorporate Astragalus alongside other herbs in chemotherapy and radiation therapy to mitigate side effects, support immune health, and potentially extend survival.

However, conclusive evidence in human studies remains lacking. Astragalus is available in capsule or tincture form, either as a standalone product or blended with other herbs. While not scientifically validated, traditional Chinese medicine typically recommends a daily dose of four grams. (Note: Age-specific dosage studies for these supplements are unavailable.)

Cayenne (Capsicum annuum)

This intensely spicy pepper offers more than just culinary heat. Historically used as a medicinal remedy by South and Central American indigenous peoples over 9,000 years ago, cayenne is now being recognized for its pain-relieving properties. When applied topically, it has proven effective in alleviating pain associated with shingles, phantom limb pain (post-amputation or mastectomy), diabetic neuropathy, arthritis, and cluster headaches.

Capsaicin, the compound responsible for cayenne's heat, combats pain by reducing levels of a substance in the body that regulates pain signal transmission to the brain. The FDA has approved creams containing 0.75 percent capsaicin, though some formulations have lower concentrations. However, like many herbal remedies, immediate results are unlikely. Consistent application—four to five times daily for four weeks or more—may be necessary before noticeable improvement occurs.

Avoid applying cayenne or capsaicin cream to broken or irritated skin, and thoroughly wash your hands after each use. Be cautious not to touch your eyes, as this can cause severe irritation. The American Botanical Council suggests that 30 to 120 milligrams of cayenne in capsule form may help manage high blood pressure.

Echinacea (Echinacea purpurea)

This widely recognized herb is often associated with preventing colds. Most studies on echinacea have been conducted in Europe, indicating its potential to combat colds—especially when taken at the first sign of symptoms. In Germany, it is officially approved for treating colds, flu, and other upper respiratory infections, with the Commission E recommending a daily dose of 8 to 9 milliliters of echinacea juice.

Despite being one of the most researched immune-enhancing herbs, not all studies confirm echinacea's effectiveness in fighting colds. It contains antioxidant phytochemicals that some researchers believe can shield the skin from sun damage when applied topically.

Regular use of echinacea for disease prevention is generally not advised, as it appears to have minimal to no impact on the immune systems of healthy individuals. Its benefits seem to be most pronounced in those with weakened immune function. For example, if you have a respiratory infection but are otherwise healthy, echinacea might offer some advantages.

Although unproven, some experts caution that prolonged use of echinacea—beyond a few weeks—could potentially harm the immune system's ability to fight disease. This is why individuals with autoimmune conditions like lupus or multiple sclerosis should avoid using echinacea.

Individuals with a healthy immune system can safely use echinacea for up to 12 weeks without serious side effects. Additionally, an alcohol-based echinacea extract, when applied topically, may aid in healing stubborn cuts and wounds.

Ginseng (Asian: Panax Ginseng C.A. Meyer); (American: Panax quinquefolius)

These two authentic ginseng varieties should not be mistaken for Siberian ginseng (Eleutherococcus senticosus), which is derived from a different plant and is thought to offer its own health benefits. Often marketed as a budget-friendly substitute for true ginseng, this ancient herb ranks among the most sought-after and costly in the world.

Although animal and lab studies suggest ginseng may support immune function, human research is scarce and results are mixed. Ginseng's effects are hard to define because it isn't targeted at a specific ailment; instead, it's regarded as a tonic to enhance disease resistance or an adaptogen—a term herbalists use for botanicals that help the body cope with physical and mental stress, a concept challenging to quantify scientifically.

Ginseng has been traditionally used in Japan, China, and Korea to combat fatigue, boost disease resistance, and aid recovery after illness. It is also reputed to have aphrodisiac properties, though this remains unproven. Korean research suggests that long-term ginseng use may offer protection against cancers of the ovaries, larynx, esophagus, pancreas, and stomach.

If you choose to use ginseng, be mindful that it is a costly investment—often exceeding $20 per ounce—for a product with no clinically verified advantages. Additionally, studies reveal that up to 85 percent of ginseng products on the market may contain no detectable ginseng. If avoiding alcohol is a priority, note that some ginseng products contain as much as 34 percent alcohol, a detail rarely highlighted on labels.

Most alcohol-based ginseng products are sold in small, single-use vials containing roughly one-third ounce each. While adverse reactions to ginseng are uncommon, they may include insomnia, diarrhea, and skin irritation. Ginseng also has mild stimulant properties, so it’s advisable to avoid it if you’re taking stimulant medications or have cardiovascular issues.

Goldenseal (Hydrastis canadensis)

Goldenseal (Hydrastis canadensis)

This highly sought-after herb is nearing extinction. Often marketed alongside echinacea for cold and flu relief, herbal experts argue that using goldenseal for this purpose is inefficient, as there is limited evidence of its efficacy. However, goldenseal may possess antibacterial properties that could help combat infections.

The infection-fighting compounds in goldenseal, berberine and hydrastine, have been shown to combat pathogens like E. coli, Candida, Giardia, Shigella, and Staphylococcus, which target the intestinal tract. Historically, it has been used as a mouthwash made from tea, applied three to four times daily, to treat canker sores.

Goldenseal is available in forms such as dried root, tincture, or liquid extract. However, there is limited scientific evidence to support its effectiveness for these uses, according to herbal experts.

Tea (Camellia sinensis)

As the second most consumed beverage globally after water, green and black tea (distinct from herbal teas) have been associated with health benefits for nearly 5,000 years. Modern research now supports this ancient tradition, with several studies suggesting that tea drinkers may enjoy certain health advantages.

Scientists attribute tea's disease-preventing properties to two flavonoid phytochemicals: catechins and flavonols. While green tea (unoxidized), popular in Asia, receives much attention, black tea (oxidized), favored in America, contains comparable levels of phytochemicals, though not all are identical to those in green tea. (Globally, about 20 percent of tea produced is green, 2 percent is oolong [partially oxidized], and the remainder is black.)

The phytochemicals in tea, some of which are also present in fruits and vegetables, possess a remarkable ability to protect cells from free-radical damage. Population-based research indicates that this protective effect may reduce the risk of skin, stomach, pancreatic, and esophageal cancers, as well as potentially lower the likelihood of coronary heart disease and stroke among regular tea drinkers.

Animal studies have demonstrated that both black and green tea can induce cell death in cancerous tumors. Emerging research also suggests that tea may play a role not only in cancer prevention but also in cancer treatment. Some experts even believe tea is one of the rare substances capable of inhibiting cancer formation and progression at every stage. These health benefits are present in both caffeinated and decaffeinated tea.

For those who don’t enjoy tea, supplements are available that provide phytochemicals equivalent to several cups of tea. However, before opting for tea in pill form, consider that there may be other beneficial compounds in tea that haven’t yet been identified, which you might miss in extract form. Increasing your intake of fruits and vegetables is likely a more effective way to obtain these health-promoting phytochemicals.

In the following section, explore information on herbs like German Chamomile, Saw Palmetto, and others used to address gastrointestinal issues.

Gastrointestinal Botanicals for Seniors

Whether you're dealing with heartburn or a mild stomachache, the following herbs could provide the relief you need.

German Chamomile (Matricaria chamomilla or Matricaria recutita)

German Chamomile (Matricaria chamomilla or Matricaria recutita)

The name itself evokes a sense of calm. Chamomile tea has been traditionally used to induce relaxation, improve sleep, and ease stomach discomfort. In Germany, chamomile is regarded as a versatile remedy, employed to alleviate mild skin irritations, intestinal cramps, and nervous tension.

In Europe, chamomile is incorporated into mouthwashes for mouth and throat irritations, inhalants for respiratory infections, and ointments for hemorrhoids and skin conditions. Germany alone boasts over 90 licensed chamomile-based products. While German chamomile contains compounds known to soothe the digestive tract and combat minor infections, there is limited human research thoroughly assessing its efficacy.

However, German chamomile has been extensively studied in animals and proven effective. It also boasts a strong safety record, particularly given its widespread use. Research is currently exploring its antioxidant properties, and it contains coumarin, a phytochemical believed to have antispasmodic and antiseptic effects.

Chamomile is most commonly consumed as a freshly brewed tea, taken three to four times daily to alleviate gastrointestinal discomfort. However, those allergic to ragweed may also react to chamomile, so caution is advised. Herbal experts note that due to its high cost, some foreign producers have historically added synthetic blue dyes to chamomile oil to stretch supplies.

Flax (Linum usitatissimum)

This plant, with its blue flowers, produces dark, flat seeds slightly larger than sesame seeds. Cultivated as early as 3,000 b.c., flaxseed was used by Hippocrates in 650 b.c. to ease intestinal discomfort. Its health benefits were so valued that in the eighth century, King Charlemagne enacted laws regulating its consumption.

Flaxseeds are packed with protein, dietary fiber, and omega-3 fatty acids. Flaxseed oil is one of the richest sources of alpha-linolenic acid, an essential omega-3 fat that constitutes 55 percent of its oil content. This fatty acid contributes to flax's anti-inflammatory properties, immune-boosting abilities, and potential role in treating autoimmune conditions.

Omega-3 fatty acids are thought to combat arthritis, heart disease, and potentially stroke. Flaxseeds are also abundant in soluble fiber, which helps lower cholesterol, regulate blood sugar, and support digestive regularity. Additionally, flax is a top source of lignans, plant compounds with hormone-like effects in the body.

Both the omega-3 fats and lignans in flaxseed may aid in preventing or reducing the risk of certain cancers, including breast, prostate, colon, and uterine cancers. To maximize the benefits of flaxseeds, grind them in a coffee grinder before incorporating them into bread, pancake, or muffin recipes.

Flax oil, which contains omega-3s but lacks lignans due to processing, can be taken as a supplement or used in salads. However, it is unsuitable for sautéing or frying. Store both whole flaxseeds and flax oil in the refrigerator for up to one year, as their high polyunsaturated fat content makes them prone to spoilage. Some breads and cereals also include flaxseed as an ingredient.

Ginger (Zingiber officinale)

This herb has transcended its role as a kitchen spice to become a medicinal staple. Traditionally used as a digestive aid, ginger stimulates the production of stomach digestive juices, a practice documented in ancient Greek, Roman, and Arabic medical texts. Modern evidence also supports its effectiveness in alleviating nausea.

In fact, ginger has proven more effective than dimenhydrinate, the most common over-the-counter remedy, for alleviating motion sickness-induced nausea. It has also been tested successfully at sea to combat seasickness. Beyond motion sickness, ginger may also help relieve nausea from other causes.

For example, ginger has been shown to reduce post-surgery nausea in many patients. Unlike dimenhydrinate, which targets the central nervous system, ginger works directly on the digestive system, offering distinct advantages. However, ginger may not be suitable for chemotherapy patients with severely low platelet counts.

This is due to ginger's blood-thinning properties, which, when combined with chemotherapy, could theoretically raise the risk of internal bleeding. On its own, ginger is generally safe and free of serious side effects. The typical dosage ranges from 150 milligrams (mg) to 1 gram of powdered root in capsule form, taken multiple times daily.

A more enjoyable way to consume ginger is through candied or crystallized ginger, often found in gourmet or Asian markets. A one-inch square is roughly equivalent to a 500-mg capsule. Ginger infusions or tea made from grated or sliced ginger root are another option, though it’s challenging to determine the exact dosage.

Milk Thistle (Silybum mariamum)

Milk Thistle (Silybum mariamum)

Animal studies show that silymarin—the active compound in milk thistle—safeguards liver cells against various toxins, including drugs, viruses, and radiation. In Europe, milk thistle fruit extract is commonly used to treat liver diseases caused by alcoholism, toxic chemicals, and poisonous mushrooms.

Silymarin also functions as an antioxidant, neutralizing free radicals, preventing toxins from entering cells, reducing inflammation, and promoting liver regeneration. The German Commission E supports the use of milk thistle as a complementary treatment for chronic inflammatory liver conditions and cirrhosis.

No significant side effects have been reported. However, individuals with diabetes should consult their doctor to monitor blood glucose levels while using it. The standard dosage is a 140-milligram capsule, standardized to 70 percent silymarin, taken two to three times daily.

Psyllium (Plantago psyllium)

Renowned for its soluble fiber, psyllium is derived from the dried husks of psyllium seeds (also called plantago seeds), which are used in various products. Psyllium-based supplements are among the best options for boosting soluble fiber intake.

Psyllium has been proven to reduce blood cholesterol and acts as an effective laxative, available over the counter. It is also included in some breakfast cereals. The FDA recently approved a health claim for psyllium-containing cereals, stating that "The soluble fiber from psyllium seed husk in this product, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

Each serving of these products must contain at least 1.7 grams of soluble fiber from psyllium. It’s important to drink plenty of fluids when consuming psyllium cereals to avoid potential gastrointestinal blockages.

Saw palmetto (Serenoa repens)

The fruit of the saw palmetto plant offers relief for many men with benign prostatic hyperplasia (BPH), a gradual enlargement of the prostate gland. Once a widely used remedy in the U.S. during the early 20th century, it fell out of favor after World War II.

Numerous clinical trials demonstrate that saw palmetto extract effectively alleviates the symptoms of BPH. In Europe, it is regarded as the primary treatment for this condition. Studies have even compared it to prescription medications for BPH, finding it equally effective but with fewer adverse effects.

Saw palmetto functions as both an anti-inflammatory and an anti-androgenic agent, blocking the effects of male hormones like testosterone. However, it does not shrink the prostate or enhance sexual function. The standard dose is 160 milligrams twice daily of an extract standardized to 85 to 95 percent fatty acids and sterols.

Since the active components are fat-soluble, saw palmetto tea offers minimal therapeutic benefit. Positive results have also been observed in clinical trials combining saw palmetto with other herbs, such as nettle root and pumpkin seed extract. Saw palmetto is associated with few side effects.

The German Commission E notes that stomach discomfort is the only reported side effect. It provides a viable alternative for treating mild to moderate BPH when traditional treatments are unsuitable.

Proceed to the final page of this article to explore various mental botanicals for seniors, including their advantages and disadvantages.

Mental Botanicals for Seniors

Recently, many individuals have turned to herbal remedies as an alternative to prescription medications such as Zoloft and Prozac. Below, discover botanicals that can influence your mood.

Kava Kava (Piper methysticum)

An herb so remarkable, it earned a double name—or so some say. Originating in the South Pacific islands, this herb has been traditionally believed to promote health. Hawaiians used it to calm nerves, improve sleep, combat fatigue, and treat conditions like asthma, rheumatism, and even aid in weight loss.

European studies indicate that kava can alleviate anxiety without causing drowsiness and improve sleep quality without adverse effects. A German study found that patients taking a standardized kava extract experienced a significant reduction in anxiety symptoms within just one week, compared to those given a placebo. The phytochemicals known as kavalactones are believed to be responsible for these effects.

In Germany, kava is available over the counter as a remedy for anxiety and stress. It is also marketed as a pain reliever, though research supporting this claim is limited. You can find it in health food stores as tablets, capsules, tinctures, or dried herbs. When selecting a product, opt for one standardized to 70 percent kavalactone content.

The typical dosage is 100 milligrams, taken three times daily. Avoid kava if you are using substances like alcohol, barbiturates, or benzodiazepines, which affect the central nervous system, or if you have been diagnosed with depression, schizophrenia, or Parkinson’s disease, as kava may worsen these conditions.

St. John's Wort (Hypericum perforatum)

St. John's Wort (Hypericum perforatum)

This herb has been used as a nerve tonic since ancient Greek and Roman times. Today, it is often called "nature's Prozac" and is widely used in Europe as an antidepressant. In Germany, St. John's Wort is the most popular antidepressant. Studies involving nearly 1,800 participants found it significantly more effective than a placebo in treating mild to moderate depression.

The herb has been shown to be equally effective as several commonly prescribed antidepressants. St. John's Wort successfully alleviates depression in 50 to 80 percent of users. While its exact mechanism remains unclear, a dose of 300 milligrams of an extract standardized to 0.3 percent hypericin, taken three times daily, has proven effective.

Although hypericin is believed to be the active component, this has not been definitively confirmed. Other compounds, such as hyperforin, may also play a significant role. If using St. John's Wort, adhere to the 0.3 percent standardized dose, as it has been the most extensively studied. However, experts advise against self-medicating for depression.

If you experience depression, consult a qualified healthcare professional and consider St. John's Wort as part of your treatment plan. Some studies suggest it may also combat infections and act as an anti-inflammatory. Research is ongoing into its potential antiviral properties, including against HIV. The herb is generally safe, though some users report side effects like fatigue, itching, and weight gain.

In high doses, St. John's Wort can increase sun sensitivity. Due to its antidepressant properties, it should not be combined with narcotics, amphetamines, over-the-counter cold and flu medications, or alcohol. Additionally, be prepared for its unpleasant odor, often compared to sweaty socks.

Valerian (Valeriana officinalis)

Valerian (Valeriana officinalis)

Valerian, one of the most effective herbs for anxiety relief and sleep support, has been in use for over a millennium. German authorities have endorsed valerian as a mild sedative and sleep aid, supported by positive outcomes from multiple European clinical trials.

Two rigorous studies found that taking 400 to 450 milligrams of valerian before bed significantly enhances sleep quality, increases sleep duration, and reduces the time it takes to fall asleep, without causing grogginess the next day. It also works well for anxiety when consumed as a tea made from 1 teaspoon of dried herb, taken multiple times daily.

Valerian is generally safe, even in large doses, but it should not be combined with other sedatives, used before driving, or taken in situations requiring full alertness. While safe for most, it may cause mild stomach discomfort in some individuals. Like St. John's Wort, it has an unpleasant odor.

Yohimbe (Pausinystalia yohimbe)

Known as the herbal version of Viagra, yohimbe is derived from the bark of a West African tree. It has been used in Europe for much of the past century to boost libido and improve sexual performance. Yohimbe contains compounds that may enhance blood flow to the genitals, potentially aiding men in achieving erections.

These compounds may also directly impact the central nervous system. Studies suggest yohimbe helps about one-third of men with erectile dysfunction. In fact, its active ingredients are available as prescription drugs in the U.S. for this purpose. While over-the-counter yohimbe products are widely available, they may lack proper purification and standardization.

Unfortunately, due to potential side effects, yohimbe is not recommended for older men or those with cardiovascular disease, high blood pressure, or prostate issues—groups most likely to seek its benefits.

Additional precautions include avoiding its use with antidepressants or tyramine-rich foods, such as aged cheeses, red wine, and liver, as tyramine can interact negatively with yohimbe's active compounds. Unless you are in excellent health, yohimbe may pose risks.

Yohimbe has been linked to side effects like blood pressure fluctuations, rapid heart rate, tremors, anxiety, panic attacks, nausea, and vomiting. It’s safer to consult your doctor about prescription forms of its active compounds and have them monitor for any adverse effects.

For additional information on senior health, explore the useful links provided on the following page.

ABOUT THE AUTHORS:

Elizabeth Ward, M.S., R.D., is a nutrition consultant and author. She has written or coauthored five books, including Super Nutrition After 50 and The Complete Idiot's Guide to Feeding Your Baby and Toddler. Ward serves as the nutrition editor for Muscle & Fitness Hers, a contributing editor for Environmental Nutrition, and a contributing writer for WebMD.com.

Jeffrey Blumberg, Ph.D., F.A.C.N., C.N.S. is a professor of nutrition science and policy and directs the Antioxidants Research Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. He has published over 180 research articles in scientific journals and has contributed to various committees, including the Surgeon General's Workshop on Health Promotion and Aging, the U.S. Olympic Committee's Sports Medicine Committee, and the FDA's Food Advisory Committee. He also serves on the editorial boards of several journals, such as the Journal of the American College of Nutrition, the Journal of Nutrition for the Elderly, the Journal of Medicinal Food, and Antioxidants & Redox Signaling.