Your grandmother was right about some things. The ginger tea for nausea. The honey for a cough. The chamomile before bed. She was also wrong about a few things — no, putting an onion in your sock will not cure a cold — but the woman had instincts rooted in centuries of practical observation, and modern science has validated more of them than you'd expect.
The natural remedies space is a minefield. On one side, you've got the pharmaceutical industry dismissing anything that can't be patented. On the other, you've got wellness influencers selling $80 mushroom powders that'll supposedly cure everything from brain fog to existential dread. The truth, as usual, lives in the boring middle: some natural remedies have strong clinical evidence supporting their use for specific conditions. Others are pure placebo. A few are genuinely dangerous.
This piece is a filter. Every remedy listed here has at least one peer-reviewed clinical trial behind it. If it didn't make the cut, it's not here. Your wallet and your liver will thank us.
A Quick Note on "Natural" vs. "Safe"
Let's get this out of the way first: "natural" does not mean "safe." Arsenic is natural. Poison ivy is natural. Hemlock is natural, and it killed Socrates.
Natural remedies are bioactive compounds — they have real physiological effects, which means they can also have real side effects and real drug interactions. St. John's wort, for example, is one of the most evidence-backed herbal antidepressants available, and it also interacts with birth control pills, blood thinners, HIV medications, and chemotherapy drugs. Taking it without knowing that could be genuinely dangerous.
The European Medicines Agency (EMA) and the German Commission E have done more rigorous evaluation of herbal medicines than any U.S. regulatory body. The FDA treats supplements as food, not medicine — meaning they don't have to prove efficacy before going to market. This is why quality matters enormously, and why third-party testing labels (USP, NSF, ConsumerLab) are worth looking for.
Herbal Remedies with Strong Clinical Evidence
Ginger (Zingiber officinale): The Nausea Neutralizer
What it does: Anti-nausea, anti-inflammatory, digestive support.
The evidence: A 2018 systematic review in Nutrients (Lete & Alluue, 2016; 12 RCTs, n=1,278) found ginger significantly reduced nausea and vomiting, particularly pregnancy-related nausea, postoperative nausea, and chemotherapy-induced nausea. The effective dose was 1-1.5 grams of dried ginger daily.
The American College of Obstetricians and Gynecologists (ACOG) lists ginger as a first-line treatment for pregnancy-related nausea — one of the few herbal remedies to receive that kind of mainstream medical endorsement.
How to use it: Fresh ginger tea (grate 1-2 inches of fresh ginger into hot water, steep 5-10 minutes), ginger capsules (250mg four times daily), or crystallized ginger.
Watch out for: Doses above 5g/day may cause heartburn or GI discomfort. May interact with blood thinners (warfarin) at very high doses.
Turmeric/Curcumin (Curcuma longa): The Anti-Inflammatory
What it does: Reduces inflammation, supports joint health, potential antioxidant.
The evidence: Curcumin, the active compound in turmeric, has been studied extensively. A 2016 meta-analysis in the Journal of Medicinal Food (Daily et al., 2016; 8 RCTs, n=606) found that curcumin supplementation (1,000mg/day) significantly reduced symptoms of osteoarthritis, including pain and physical function scores. A separate 2017 meta-analysis in the Journal of Affective Disorders (Ng et al., 2017; 6 RCTs, n=377) found curcumin had significant antidepressant effects compared to placebo.
The catch: Curcumin has notoriously poor bioavailability — your body barely absorbs it on its own. Pairing it with piperine (black pepper extract) increases absorption by approximately 2,000% (Shoba et al., Planta Medica, 1998). Most quality supplements include piperine or use enhanced delivery systems (liposomal, nano-emulsion).
How to use it: Curcumin supplements (500-1,500mg daily with piperine) or turmeric in cooking (though cooking doses are much lower than therapeutic doses). Golden milk — turmeric with warm milk, black pepper, and a touch of honey — is both effective and delicious.
Watch out for: May interact with blood thinners. High doses can cause GI upset. Avoid in people with gallbladder disease.
Valerian Root (Valeriana officinalis): The Sleep Aid
What it does: Promotes relaxation and sleep onset.
The evidence: A 2006 meta-analysis in the American Journal of Medicine (Bent et al., 2006; 16 RCTs, n=1,093) found that valerian improved subjective sleep quality without significant side effects. A 2020 systematic review in the Journal of Evidence-Based Integrative Medicine (Shinjyo et al., 2020) confirmed these findings, noting that valerian appeared most effective when taken consistently for 2-4 weeks.
How to use it: Valerian root extract (300-600mg) taken 30 minutes to 2 hours before bed. It's also available as tea, though the taste is... acquired. Combining it with hops extract may enhance the sleep-promoting effect.
Watch out for: Can cause vivid dreams in some people. Don't combine with prescription sleep medications, benzodiazepines, or alcohol. May cause morning grogginess at higher doses.
Peppermint (Mentha piperita): The Gut Soother
What it does: Relieves IBS symptoms, reduces bloating, eases headaches.
The evidence: Peppermint oil is one of the most well-studied natural remedies for irritable bowel syndrome (IBS). A 2019 meta-analysis in BMC Complementary Medicine and Therapies (Alammar et al., 2019; 12 RCTs, n=835) found that peppermint oil capsules significantly improved overall IBS symptoms, abdominal pain, and quality of life. The American College of Gastroenterology conditionally recommends peppermint oil for IBS in its 2021 clinical guidelines.
For headaches, a 1996 study in Nervenarzt (Gobel et al., 1996; n=164) found that topical application of 10% peppermint oil to the forehead was as effective as 1,000mg of acetaminophen for tension headache relief.
How to use it: Enteric-coated peppermint oil capsules (0.2-0.4mL three times daily) for IBS. Peppermint tea for mild digestive discomfort. Diluted peppermint essential oil applied to temples for headaches.
Watch out for: Non-enteric-coated peppermint oil can worsen heartburn/GERD. Don't use peppermint oil internally in children under 8. Keep essential oils away from infants' faces — menthol can cause breathing problems.
Elderberry (Sambucus nigra): The Cold Fighter
What it does: May reduce duration and severity of colds and flu.
The evidence: A 2019 meta-analysis in Complementary Therapies in Medicine (Hawkins et al., 2019; 4 RCTs, n=180) found that elderberry supplementation substantially reduced upper respiratory symptoms. Duration of cold symptoms was reduced by an average of 2 days. A 2016 study in Nutrients (Tiralongo et al., 2016; n=312 air travelers) found that elderberry extract reduced cold duration and severity in long-haul travelers.
How to use it: Elderberry syrup, lozenges, or capsules at the onset of cold symptoms. Commercial preparations (like Sambucol) standardize the anthocyanin content for consistent dosing.
Watch out for: Raw, uncooked elderberries contain cyanogenic glycosides and should never be eaten — they must be cooked or commercially processed. Some immunologists caution against elderberry use in autoimmune conditions, though this remains debated.
Ashwagandha (Withania somnifera): The Stress Tamer
What it does: Adaptogen that modulates cortisol and stress response.
The evidence: A 2019 systematic review in Medicine (Lopresti et al., 2019; 5 RCTs, n=400) found that ashwagandha supplementation significantly reduced anxiety scores on multiple validated scales. Cortisol levels were also measurably reduced. A 2012 study in the Indian Journal of Psychological Medicine (Chandrasekhar et al., 2012; n=64) found that 300mg of ashwagandha root extract twice daily for 60 days reduced serum cortisol levels by 27.9% and significantly improved stress-related quality of life measures.
How to use it: Ashwagandha root extract (300-600mg daily, standardized to at least 5% withanolides). The KSM-66 and Sensoril extracts are the most studied formulations.
Watch out for: May interact with thyroid medications (it can increase thyroid hormone levels). Avoid during pregnancy. Can cause drowsiness — some people prefer taking it in the evening.
Home Remedies Backed by Science
Honey for Coughs
A 2020 systematic review in BMJ Evidence-Based Medicine (Abuelgasim et al., 2020; 14 studies, n=1,761) found honey superior to usual care for improvement of upper respiratory tract infection symptoms, particularly cough frequency and severity. It was more effective than several over-the-counter cough medications.
Dose: 1-2 tablespoons of raw honey as needed. Manuka honey has additional antimicrobial properties but regular raw honey works well. Never give honey to children under 1 year due to botulism risk.
Saline Nasal Irrigation for Sinus Issues
A 2015 Cochrane review (King et al., 2015; 3 RCTs) found that saline nasal irrigation improved sinus symptoms in adults with acute and chronic sinusitis. It's recommended by the American Academy of Allergy, Asthma & Immunology as a first-line adjunctive treatment.
Method: Use a neti pot or squeeze bottle with distilled, sterile, or previously boiled water mixed with pharmaceutical-grade salt. Never use tap water — rare but serious infections (Naegleria fowleri) have been linked to tap water nasal irrigation.
Heat and Cold Therapy for Pain
This one's beautifully simple. Ice reduces acute inflammation and numbs pain. Heat relaxes muscles and increases blood flow.
A 2015 Cochrane review (French et al., 2006; 3 studies) found superficial heat effective for acute low back pain. The general guidance: ice for acute injuries (first 48-72 hours), heat for chronic pain and muscle tension. 15-20 minutes on, at least 20 minutes off.
Epsom Salt Baths for Muscle Soreness
The evidence here is weaker than many claim, but a 2017 study in the Journal of the International Society of Sports Nutrition found that magnesium absorption through skin (transdermal) does occur, though the clinical significance is debated. What's less debated: warm water immersion itself reduces muscle soreness and promotes relaxation. If adding Epsom salts makes you more likely to take a bath, the net effect is positive.
What Doesn't Work (Despite What Instagram Says)
Let's save you some money:
Detox teas and cleanses: Your liver and kidneys handle detoxification. "Detox" teas are typically laxatives (senna) in fancy packaging. They can cause electrolyte imbalances, dehydration, and dependency.
Colloidal silver: No credible evidence for any health benefit. Can cause permanent skin discoloration (argyria). The FDA issued warnings against it in 1999.
Homeopathy: The principle of diluting a substance until literally no molecules of it remain, then claiming the water "remembers" the substance, defies basic chemistry. A 2015 systematic review by Australia's National Health and Medical Research Council evaluated 1,800 studies and concluded that homeopathy is not effective for any health condition.
Essential oils as medicine: Lavender for relaxation? The evidence supports aromatherapy for mild anxiety (Koulivand et al., Evidence-Based Complementary and Alternative Medicine, 2013). Tea tree oil for minor skin infections? Reasonable topical use. But no essential oil cures cancer, replaces antibiotics, or treats serious illness. And ingesting essential oils can cause liver damage, chemical burns to mucous membranes, and worse.
Alkaline water: Your blood pH is tightly regulated at 7.35-7.45. Drinking alkaline water does not and cannot change it. Your stomach acid (pH 1.5-3.5) neutralizes any alkalinity before it reaches your bloodstream.
Adaptogens: The Stress-Modulators Getting Serious Attention
Adaptogens are a class of herbs and mushrooms that purportedly help the body "adapt" to stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis. The concept originated in Soviet research during the 1940s-60s, when scientists were looking for substances to give soldiers and cosmonauts an edge.
The category has exploded in popularity — you'll find adaptogens in everything from coffee blends to skincare. But which ones actually have evidence?
Rhodiola rosea (Arctic root): A 2012 systematic review in BMC Complementary and Alternative Medicine (Hung et al., 2011; 11 studies) found Rhodiola improved physical performance, mental fatigue, and stress-related symptoms. A 2015 study in Phytomedicine (Lekomtseva et al., 2017; n=118) found 400mg daily reduced stress, fatigue, and exhaustion in burnout patients after 12 weeks. The evidence is moderate but consistent.
Lion's Mane mushroom (Hericium erinaceus): Getting attention for potential cognitive benefits. A 2009 double-blind, placebo-controlled trial in Phytotherapy Research (Mori et al., 2009; n=30 older adults with mild cognitive impairment) found that 3g/day of lion's mane significantly improved cognitive function scores over 16 weeks — gains that disappeared when supplementation stopped. A 2019 study in Journal of Medicinal Food added evidence for its anxiolytic (anxiety-reducing) effects. The research is early but intriguing, and lion's mane has an excellent safety profile.
Reishi mushroom (Ganoderma lucidum): Used in traditional Chinese medicine for over 2,000 years. A 2012 Cochrane review (Jin et al., 2012; 5 RCTs, n=373) found some evidence for immunomodulatory effects, particularly in supporting immune function in cancer patients alongside conventional treatment. Evidence for its use as a standalone treatment for any condition is insufficient.
What's overhyped: Many adaptogens on the market (maca, schisandra, holy basil) have limited human clinical trial data. They may work. They may not. "Traditional use" is not the same as clinical evidence. Use traditional remedies with appropriate expectations: they're worth trying for mild symptoms, but they're not medicine for serious conditions.
Probiotics: Targeted Strains for Specific Conditions
The probiotic market is a mess. Most products contain random strains at random doses, making bold claims based on research that used entirely different strains. Probiotics are strain-specific — Lactobacillus rhamnosus GG does different things than Lactobacillus acidophilus NCFM, just as a Labrador and a Chihuahua are both dogs but have very different capabilities.
Here's what the strain-specific evidence actually shows:
For antibiotic-associated diarrhea: Saccharomyces boulardii (a beneficial yeast) has the strongest evidence. A 2015 Cochrane review (Goldenberg et al., 2015; 21 RCTs, n=3,452) found it significantly reduced the risk of antibiotic-associated diarrhea.
For irritable bowel syndrome (IBS): Bifidobacterium infantis 35624 showed significant improvement in IBS symptoms in a 2006 study in The American Journal of Gastroenterology (Whorwell et al., 2006; n=362). The multi-strain product VSL#3 has also shown benefit in multiple trials.
For general immune support: Lactobacillus rhamnosus GG (LGG) is one of the most extensively studied probiotic strains, with evidence supporting reduced duration and severity of respiratory infections and diarrheal illness (Hojsak et al., 2010; n=281 children).
For vaginal health: Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, taken orally, have shown benefit for preventing recurrent bacterial vaginosis and urinary tract infections in multiple RCTs (Reid et al., 2003).
The bottom line: Don't buy "probiotic" indiscriminately. Identify the condition you're addressing, find the specific strain with evidence for that condition, and look for products that provide an adequate dose (usually 1-10 billion CFU for most strains, though some conditions require higher).
CBD: Separating Hype From Evidence
Cannabidiol (CBD) has become a multi-billion-dollar industry, found in everything from gummies to pet treats to pillowcases. The marketing has far outpaced the science, but there is real science worth knowing.
What has strong evidence: CBD (as the FDA-approved prescription drug Epidiolex) is effective for certain rare forms of epilepsy — Dravet syndrome and Lennox-Gastaut syndrome. A 2018 New England Journal of Medicine study (Devinsky et al., 2018; n=120) found that CBD reduced seizure frequency by 39% compared to 13% with placebo.
What has moderate evidence: Anxiety. A 2019 study in The Permanente Journal (Shannon et al., 2019; n=72) found that 25mg of CBD daily reduced anxiety scores in 79% of participants within the first month. A 2011 study in Neuropsychopharmacology (Bergamaschi et al., 2011; n=24) found that a single 600mg dose of CBD significantly reduced anxiety during a simulated public speaking test in people with social anxiety disorder.
What has weak or no evidence: Pain relief (despite ubiquitous marketing claims, most CBD pain research involves CBD combined with THC, not CBD alone), sleep improvement (the anxiety reduction may indirectly improve sleep, but direct sleep evidence is thin), cancer treatment (no clinical evidence), skin care (limited), and general "wellness" (undefined and unmeasurable).
Quality concerns are massive. A 2017 study in JAMA (Bonn-Miller et al., 2017; 84 products tested) found that only 31% of CBD products tested contained the amount of CBD stated on the label. Some contained significantly more, some significantly less, and some contained detectable levels of THC. Third-party testing is essential.
Building Your Home Natural Medicine Cabinet
A practical, evidence-based home remedy kit for common ailments:
For colds and upper respiratory infections:
- Honey (1-2 tbsp for coughs — more effective than dextromethorphan in some studies)
- Elderberry syrup (at onset of symptoms)
- Saline nasal rinse (for congestion)
- Zinc lozenges (within 24 hours of symptom onset; a 2017 meta-analysis in JRSM Open by Hemila, 2017, found zinc acetate lozenges reduced cold duration by 40%)
- Hot liquids (chicken soup has mild anti-inflammatory properties — your grandmother was right)
For digestive issues:
- Ginger tea or capsules (nausea, motion sickness)
- Peppermint oil capsules, enteric-coated (IBS, bloating)
- Chamomile tea (mild stomach upset, anxiety-related GI symptoms)
- A targeted probiotic for your specific issue
For stress and sleep:
- Ashwagandha (chronic stress)
- Valerian root or magnesium glycinate (sleep onset)
- Lavender essential oil for aromatherapy (mild anxiety)
- Chamomile or passionflower tea (relaxation)
For minor pain and inflammation:
- Turmeric/curcumin with piperine (joint inflammation)
- Topical peppermint oil (tension headaches)
- Epsom salt baths (muscle soreness)
- Arnica gel (bruising — evidence is modest but safety profile is excellent for topical use)
For skin:
- Tea tree oil, diluted (minor cuts, acne — a 1990 study in the Medical Journal of Australia, Bassett et al., n=124, found 5% tea tree oil comparable to 5% benzoyl peroxide for acne)
- Aloe vera gel (minor burns, sunburn)
- Raw honey (wound healing — medical-grade honey like Medihoney is used in clinical wound care)
- Colloidal oatmeal (eczema, itching — FDA-recognized skin protectant)
Keep dosing information with each remedy. Natural does not mean "take as much as you want." Therapeutic ranges exist for a reason.
How to Evaluate Natural Remedy Claims
Before you spend money on any supplement or natural remedy, run it through this filter:
- Is there at least one peer-reviewed study? Not a blog post. Not a testimonial. A study published in a journal indexed by PubMed.
- Was it tested in humans? Cell studies and animal studies are preliminary. They don't tell you it works in people.
- What was the sample size? A study of 12 people is interesting. A study of 1,200 people is convincing.
- Who funded it? Industry-funded studies aren't automatically invalid, but they should be viewed with appropriate skepticism.
- Has it been replicated? One positive study is a signal. Multiple independent studies with similar results are evidence.
- Does the claim match the evidence? A study showing turmeric reduces joint inflammation does not mean turmeric cures cancer.
When to Talk to a Pro
Natural remedies are complements to medical care, not replacements. See a healthcare provider when:
- Symptoms are severe, worsening, or persistent — home remedies are for minor, self-limiting conditions
- You're taking prescription medications — drug-herb interactions are real and potentially dangerous
- You're pregnant or breastfeeding — many herbal remedies lack safety data in pregnancy
- You're treating a child — dosing and safety profiles differ significantly for children
- The condition requires a diagnosis — natural remedies for an undiagnosed condition might mask something serious
- You're spending more than $50/month on supplements — a healthcare provider or registered dietitian can identify what you actually need
Naturopathic doctors (NDs from accredited programs) and integrative medicine physicians (MDs with additional training) can help bridge conventional and natural approaches. Ensure credentials come from accredited institutions.
FAQ
Q: Can I take herbal supplements with my prescription medications? Some combinations are safe; others are genuinely dangerous. St. John's wort alone interacts with over 100 medications. Always — always — tell your doctor and pharmacist about every supplement you take. The Natural Medicines Database (naturalmedicines.therapeuticresearch.com) is a reliable resource for checking interactions.
Q: Are expensive supplements better than cheap ones? Not necessarily, but rock-bottom prices can indicate poor quality, fillers, or inaccurate labeling. A 2015 investigation by the New York Attorney General's office found that 79% of herbal supplements tested from four major retailers didn't contain the herb listed on the label. Look for third-party testing seals: USP, NSF International, or ConsumerLab verification.
Q: How long do natural remedies take to work? It depends on the remedy and the condition. Ginger for nausea works within 30-60 minutes. Ashwagandha for stress typically needs 4-8 weeks. Turmeric for joint inflammation shows benefits at 4-12 weeks. If something claims to work "instantly" for a chronic condition, be skeptical.
Q: Is "food as medicine" real or just a catchy phrase? It's genuinely real. The field of nutritional psychiatry, for example, has shown that dietary patterns directly affect brain chemistry and mental health outcomes (Jacka et al., BMC Medicine, 2017; the SMILES trial, n=67, found a modified Mediterranean diet significantly improved depression symptoms). Food doesn't replace medicine for serious conditions, but the line between nutrition and pharmacology is far blurrier than most people realize.
Q: My friend swears by [remedy] even though there's no evidence. Should I try it? Anecdote is not evidence. The placebo effect is powerful — approximately 30% of people in clinical trials improve on placebo alone (Howick et al., Pain, 2013). Your friend's positive experience may be real, but it may also be placebo, natural resolution of symptoms, or coincidence. If the remedy is safe and inexpensive, there's little harm in trying. If it's expensive, unregulated, or replaces actual medical treatment, proceed with extreme caution.
A note from Living & Health: We're a lifestyle and wellness magazine, not a doctor's office. The information here is for general education and entertainment — not medical advice. Always talk to a qualified healthcare professional before making changes to your health routine, especially if you have existing conditions or take medications.
