The Most Effective Tools in My Practice Are Not New, but Ancient.
Every few months, the wellness industry announces a "breakthrough" ingredient. Look closely and you will often find something practitioners of Chinese Medicine and Ayurveda have been prescribing for thousands of years. These herbs are not trends. They are time-tested medicine, and modern research is finally catching up to what tradition has always known.
In my practice, in-office treatment happens once or twice a week, and sometimes only twice a month. Healing does not pause between those visits, which is where herbs, dietary shifts, and lifestyle practices come in. Herbal medicine is taken daily, so it supports your body every single day, carrying your treatment forward between appointments. This is exactly why herbs are so effective: they are simple, supportive, and consistent. That daily rhythm is what makes these ancient tools so powerful.
Ashwagandha (Withania somnifera)
This adaptogenic root is best known for regulating the stress response. In a randomized, double-blind, placebo-controlled study, ashwagandha supplementation was associated with significantly greater reductions in morning cortisol compared to placebo, along with reduced anxiety scores (Lopresti et al., 2019). The research also extends to thyroid function: in an 8-week randomized, placebo-controlled trial in adults with subclinical hypothyroidism, daily ashwagandha significantly decreased TSH and increased T3 and T4 compared to placebo, effectively normalizing thyroid indices (Sharma et al., 2018).
Shatavari (Asparagus racemosus)
Known in Ayurveda as the Queen of Herbs, shatavari is the premier botanical for the female reproductive system across every life stage. In a randomized, double-blind, placebo-controlled study, 8 weeks of standardized shatavari root extract significantly improved perimenopausal symptoms measured by the Menopause Rating Scale and quality of life scores compared to placebo (Kulkarni et al., 2025).
Shilajit
This mineral-rich exudate is a classic Ayurvedic rasayana, or rejuvenative. In a randomized, double-blind, placebo-controlled clinical study, purified shilajit taken at 250 mg twice daily for 90 days significantly increased total testosterone, free testosterone, and DHEA-S in healthy men aged 45 to 55 compared to placebo (Pandit et al., 2016). Three months of daily use. That is the power of consistency.
Boswellia (Boswellia serrata)
Frankincense resin has a long history in joint and inflammatory conditions, and emerging research points toward bone health. In an experimental model of postmenopausal osteoporosis, acetyl-11-keto-beta-boswellic acid (AKBA), a key constituent of boswellia, improved markers of bone metabolism, with a proposed mechanism of reducing TNF-alpha and downstream osteoclast activity (Bin-Jaliah, 2020). A separate study found boswellia gum resin extract promoted osteoblast (bone-building) activity, inhibited osteoclast (bone-breaking) activity, and supported bone mineral density in vivo (Jung et al., 2024). Human trials are still needed, but the direction of this research is promising for anyone thinking about long-term skeletal health.
Jujube (Ziziphus jujuba)
Used in Chinese Medicine for over two thousand years to calm the spirit, jujube supports sleep and a settled nervous system. Its compounds are understood to act on GABA and serotonin pathways, and in a double-blind randomized clinical trial, jujube seed capsules improved sleep quality in postmenopausal women (Mahmoudi et al., 2020).
Tongkat Ali (Eurycoma longifolia)
Sometimes called Malaysian ginseng, this Southeast Asian root has been used for generations as a vitality tonic. In a placebo-controlled study of moderately stressed men and women, four weeks of standardized tongkat ali extract significantly improved the stress hormone profile, reducing cortisol exposure by 16 percent while raising testosterone, alongside improvements in tension, anger, and confusion scores (Talbott et al., 2013). A systematic review and meta-analysis of clinical trials also found a significant increase in total testosterone in men supplementing with tongkat ali (Leisegang et al., 2022).
Turmeric (Curcuma longa)
Curcumin, the primary active compound in turmeric, is one of the most studied botanicals in the world for inflammation. An umbrella meta-analysis of randomized clinical trials found curcumin supplementation improved key inflammatory biomarkers including CRP, IL-6, and TNF-alpha (Dehzad et al., 2023), and a meta-analysis in type 2 diabetes found significant reductions in fasting blood glucose, HbA1c, and C-reactive protein (Marton et al., 2024).
Ginger (Zingiber officinale)
The everyday kitchen root is genuine medicine. A systematic review and meta-analysis of twelve randomized controlled trials found ginger effective for reducing nausea in pregnancy with no significant safety concerns (Viljoen et al., 2014), and a comprehensive review of over one hundred randomized controlled trials found consistent support for its benefits in nausea, digestion, inflammation, and metabolic health (Anh et al., 2020).
The Takeaway
None of this is new. What is new is the research infrastructure to measure what these plants do, which unsurprisingly matches what they have been used for for centuries. Your in-office treatments open the door. Your daily practices at home keep it open. If you are curious which of these herbs belongs in your daily routine, that is a conversation for your next visit, because herbal medicine works best when it is matched to your constitution, your labs, and your season of life.
Sources
Lopresti AL, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine (Baltimore). 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
Sharma AK, Basu I, Singh S. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. J Altern Complement Med. 2018. https://journals.sagepub.com/doi/10.1089/acm.2017.0183
Kulkarni S, et al. Efficacy and Safety of Shatavari (Asparagus racemosus) Root Extract for Perimenopause: Randomized, Double-Blind, Placebo-Controlled Study. Int J Womens Health. 2025. https://www.tandfonline.com/doi/full/10.2147/IJWH.S544267
Pandit S, et al. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016. https://pubmed.ncbi.nlm.nih.gov/26395129/
Bin-Jaliah I, et al. The Beneficial Effect of Boswellic Acid on Bone Metabolism and Possible Mechanisms of Action in Experimental Osteoporosis. Nutrients. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603128/
Jung JI, et al. Anti-osteoporotic effects of Boswellia serrata gum resin extract in vitro and in vivo. Nutr Res Pract. 2024. https://pubmed.ncbi.nlm.nih.gov/38854466/
Mahmoudi R, et al. Investigation the effect of jujube seed capsule on sleep quality of postmenopausal women: A double-blind randomized clinical trial. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735973/
Talbott SM, et al. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013. https://pubmed.ncbi.nlm.nih.gov/23705671/
Leisegang K, et al. Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials. Medicina. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415500/
Dehzad MJ, et al. Profiling Inflammatory Biomarkers following Curcumin Supplementation: An Umbrella Meta-Analysis of Randomized Clinical Trials. 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9870680/
Marton LT, et al. Curcumin Attenuates Hyperglycemia and Inflammation in Type 2 Diabetes Mellitus: Quantitative Analysis of Randomized Controlled Trials. 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644433/
Viljoen E, et al. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995184/
Anh NH, et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our content may include products that have been independently chosen and recommended by Sharee Conrad, L.Ac. and our editors.