Herbal Healing (How to Prepare, Use, and Choose Herbs Safely)

Herbal healing has been part of traditional medicine for centuries. People still turn to herbs today for natural ways to ease symptoms, support the body, and maintain wellness.

But just because herbs are natural doesn’t mean they’re always safe (how you use them matters just as much as which ones you choose).

This guide will show you how to prepare and use commonly trusted herbs like chamomile, garlic, turmeric, and lavender.

You’ll also learn how to avoid common risks, choose high-quality herbal products, and even grow your own herbs at home.

Whether you’re new to herbal healing or looking to do it more safely, this article will walk you through everything you need to know (and if you're just getting started, you might also like our herbalism for beginners guide).

What Herbal Healing Involves

Herbal healing means using plants to help with health problems or to support your body in staying well.

People have been using herbs this way for a long time, often as part of home remedies passed down through families.

As I mentioned, many people still turn to herbs as a natural option for things like calming nerves, easing pain, helping digestion, or caring for the skin.

Different herbs can be used in different ways. Some are made into tea or added to food. Others are taken as capsules, used as oils, or put straight on the skin.

For example, chamomile is often used in tea to help with sleep or stomach troubles. Garlic can be eaten raw or cooked and is sometimes taken in capsules for heart health.

Even though many herbs have a long history of use, not all of them have been tested in the same way as regular medicine.

That doesn’t mean they don’t work — it just means you need to use them carefully. Some herbs may take time to show results, while others work best when used in a certain way or at certain times.

If you're thinking about using herbs, it helps to learn what they do, how to use them, and whether they’re right for your needs. That way, you can get the most benefit without running into problems.

How to Prepare and Use Common Healing Herbs

Using common healing herbs is a simple and natural way to support your health. Whether it's making tea or adding them to your meals, these herbs can help with everyday wellness.

1. Ashwagandha

Ashwagandha is often used to help manage stress, support energy levels, and improve focus. It has a strong, earthy taste that not everyone likes, which is why it’s usually mixed into other foods or drinks.

One easy way to take ashwagandha is by blending the powder into smoothies, coffee, or even desserts. This helps mask the bitter flavor while still giving you the full benefits. Some people also mix it with honey or ghee, or stir it into warm water or milk.

It’s generally recommended to take ashwagandha about 30 minutes before a meal. Taking it on an empty stomach can help your body absorb it better, but if you notice it upsets your stomach, it’s okay to take it with food.

As with any herb, it's best to start with a small amount and slowly increase it as needed, especially if you’re new to using it. You can also find ashwagandha in capsules or tinctures if you prefer a simpler option.

Before adding it to your routine, check with your doctor if you’re taking other medications, pregnant, or dealing with health conditions, since ashwagandha may not be right for everyone.

2. Chamomile

Chamomile is a popular herb known for its calming and soothing effects. It's often used to help with sleep problems, anxiety, and stomach discomfort.

One of the easiest and most common ways to use chamomile is by making tea. You can do this by steeping about one teaspoon of dried chamomile flowers in a cup of boiling water for around five minutes. If you prefer a cold drink, you can add ice and let it chill before drinking.

Chamomile isn’t just for tea. It can also be used on your skin to help with mild irritation. You can soak a clean cloth in cooled chamomile tea and place it on the skin as a compress.

This can be helpful for calming rashes or puffiness. There are also creams and lotions with chamomile in them that can be used on dry or sensitive skin.

If you're thinking about using chamomile capsules, it's a good idea to look for pharmaceutical-grade products. These are often more carefully tested and may be of better quality than cheaper options.

Like with other herbs, it’s important to make sure chamomile is safe for you (especially if you have allergies to plants in the daisy family, since chamomile may cause a reaction).

3. Echinacea

Echinacea is best known for its role in supporting the immune system, especially during cold and flu season.

It’s commonly taken at the first sign of illness, though some people use it regularly in small amounts as a general health booster.

One of the easiest ways to use echinacea is by making loose-leaf tea. You can steep the dried flowers, leaves, and stems in boiling water for about 10 to 15 minutes.

The flavor can be slightly sharp or grassy, so you might want to add natural sweeteners like honey or stevia to make it more pleasant to drink.

You can find echinacea in different forms such as capsules, tinctures, and lozenges.

Some people prefer the tea because it’s easy to adjust the strength and it can be comforting when you’re not feeling well. However, the capsules or tinctures can be a more convenient option if you’re on the go.

Even though echinacea is natural, it’s still important to use it with care. It may not be suitable for long-term use, and people with autoimmune conditions or allergies to plants in the daisy family should talk to their doctor before using it.

Like other herbs, starting with a low dose and seeing how your body responds is always a smart approach.

4. Garlic

Garlic is one of the most well-known herbs used both in food and in herbal healing. It’s praised for its potential to support heart health, fight infections, and lower inflammation.

You can use garlic in many forms — raw, cooked, powdered, or as a supplement. Raw garlic is the strongest and is often chopped or crushed before use to release its active compounds.

Some people mix raw garlic into salad dressings or spread it on toast with a bit of olive oil. Cooking garlic softens the flavor and still offers many benefits, though raw garlic tends to have more potent effects.

If you’re not a fan of the taste or smell, garlic supplements might be a better choice. These come in different forms, including capsules, oils, and tinctures.

When choosing a garlic supplement, it’s important to check the label for quality and dosage. Some products may contain aged garlic extract, which tends to be easier on the stomach while still offering good support.

Because garlic can thin the blood, it’s important to be careful if you’re taking blood-thinning medications or preparing for surgery.

As always, it’s a good idea to check with your doctor before using garlic in large amounts, especially if you’re dealing with a health condition or taking other treatments.

5. Ginger

Ginger is a widely used herb that helps with digestion, nausea, and inflammation. It’s also used to ease colds and support circulation.

One of the simplest ways to include ginger in your day is by adding fresh pieces to smoothies. This gives a little spicy kick and adds warmth to your drink, while also providing digestive benefits.

You can also boil sliced ginger in water to make tea, which many people find helpful when dealing with stomach upset or a sore throat.

If you’re using ginger for its health benefits, fresh ginger root is often the best option, since it contains the most active compounds.

However, dried ginger powder can also be used in cooking, baking, or in herbal mixtures. It’s strong, so a small amount goes a long way.

Ginger is generally safe for most people, but like any herb, it can cause problems if used in large amounts.

Some people notice mild side effects like heartburn or stomach discomfort. If you take medications that thin the blood or lower blood sugar, be careful, since ginger might increase their effects.

It’s always a good idea to start with a small amount and check with your doctor if you’re unsure.

6. Ginkgo

Ginkgo is often used to support memory, focus, and circulation. The most common way to take it is as a supplement, usually in the form of capsules or tablets.

But not all ginkgo products are safe — only the leaves should be used. Ginkgo seeds contain a natural toxin and should never be taken.

That’s why it’s important to buy supplements from trusted companies that clearly state they use only leaf extract.

When taken in the right amount, ginkgo may help with mental clarity, especially in older adults. Some people also use it for headaches or to support eye health, though research is still limited on how well it works for these uses.

Because ginkgo can affect blood flow, it may not be safe for everyone. If you take blood-thinners, are preparing for surgery, or have certain health conditions, you should talk to your doctor before using it.

Like with any herbal supplement, look for products that are tested for quality and free from additives or fillers.

7. Lavender

Lavender is well-known for its calming scent and is often used to support sleep, ease anxiety, and soothe skin irritation.

One of the most common ways to use lavender is through aromatherapy. You can add a few drops of lavender essential oil to a diffuser to help create a relaxing atmosphere in your home.

Some people also place a few drops on a cotton ball or their pillow to help with sleep.

If you want to use it on your skin, lavender oil should always be mixed with a carrier oil like almond or olive oil. This helps avoid irritation.

Once diluted, it can be massaged onto the skin to help with stress or used on dry areas. Another option is to steep dried lavender flower buds in hot water to make a simple, caffeine-free tea.

Lavender can also be added to homemade lotions or bath products. Infusing dried lavender into a plain, unscented lotion creates a gentle moisturizer with a natural scent.

Beyond personal care, dried lavender can be used around your home as a natural air freshener. Small lavender bouquets in jars or wreaths made from dried stems can bring a calm, pleasant scent to your space.

While lavender is usually safe, it can cause irritation or allergies in some people, especially when using oils.

A patch test is a good idea before applying it to a larger area. And like with other herbs, you should talk to your doctor if you're pregnant, nursing, or dealing with other health issues before using it regularly.

8. Peppermint

Peppermint is often used to ease stomach discomfort, reduce muscle tension, and support breathing.

One of the most helpful ways to use it is as a diluted essential oil. When mixed with a carrier oil, peppermint oil can be rubbed onto sore muscles, the temples, or the neck to help with pain or tension. Just make sure not to apply it to broken skin, and always keep it away from your eyes.

This herb can also be helpful when you’re dealing with a stuffy nose or sinus pressure. Inhaling peppermint oil or drinking peppermint tea may help open up your airways.

You can find peppermint in many forms — as tea, oil, capsules, or even in creams and balms.

Because peppermint oil is strong, it should always be used with care. Children in particular can be sensitive to it, so it’s best to avoid using peppermint oil on or around them unless a doctor says it’s safe.

Before using peppermint oil on your skin, try a small amount first to check for any reaction. Some people may experience a rash or burning feeling if their skin is sensitive.

As with all herbs, start with a small amount to see how your body reacts. If you’re pregnant, nursing, or taking other medications, check in with your doctor before using peppermint regularly.

9. Rosemary

Rosemary is often used in cooking, but it also has a place in herbal healing. It’s known for its strong scent, which can help with focus and mental clarity.

Rosemary oil is commonly used in aromatherapy, but it can also be applied to the skin to support circulation or relieve muscle discomfort.

If you're using rosemary essential oil on your skin, it must be diluted first. A safe mix is about three to five drops of rosemary oil for every ounce of carrier oil, such as olive, almond, or coconut oil.

Once mixed, you can gently rub it into sore areas or massage it into your scalp to help with dry skin or tension.

Besides oils, you can use dried rosemary in teas, though the taste is quite strong and may not appeal to everyone.

Some people prefer to add a small amount of dried rosemary to homemade bath products for its fresh scent and stimulating effect.

Even though rosemary is generally safe, it should still be used with care. Using the essential oil directly on your skin without diluting it can cause irritation.

It’s also best to talk to your doctor before using rosemary regularly if you’re pregnant, have high blood pressure, or are taking medications.

10. Turmeric

Turmeric is widely known for its bright yellow color and its use in cooking, especially in Indian and Southeast Asian dishes.

Beyond flavor, it’s often used as a healing herb because of its potential to lower inflammation and support joint and digestive health.

Turmeric can be taken in different ways. You can use it in food, mix the powder into drinks, or take it in capsules. If you're adding it to your diet, you can sprinkle it into soups, stews, or scrambled eggs.

Another option is to make a turmeric drink by mixing the powder with warm milk or a dairy-free alternative.

Some people also make golden paste — a simple mixture of turmeric, black pepper, and oil — which is taken by the spoonful or stirred into drinks.

Turmeric can also be used on your skin. A paste made from turmeric and a small amount of water or oil can be applied to irritated areas, but it may stain the skin or clothing, so use it carefully.

When taking turmeric as a supplement, it’s smart to start with a small dose. Everyone reacts differently, and too much may cause stomach upset in some people.

If you’re on blood thinners or have any medical conditions, check with your doctor before using it regularly.

The black pepper often added to turmeric helps your body absorb it better, so look for that if you’re buying a capsule or powder blend.

Staying Safe with Herbal Remedies

Even though herbs are natural, that doesn’t mean they’re always safe. Just like regular medicine, herbs can affect how your body works.

Some can cause side effects, others can interact with medications, and a few can be harmful if taken the wrong way or in the wrong amount.

Why Herbal Remedies Can Be Risky

One common mistake people make is thinking that if something comes from a plant, it can’t hurt you. But many plants have strong effects on the body, and those effects can change depending on your age, health, and what else you’re taking.

For example, herbs that thin the blood can cause problems if you're already on blood-thinning medication. Others may raise or lower your blood pressure, affect your liver, or interfere with how your body processes drugs.

There’s also the issue of quality. Herbal products aren’t always made to the same standards.

Some may contain harmful ingredients, not enough of the actual herb, or even something different than what’s listed. Products made outside of regulated systems can be especially risky.

If you’re allergic to certain plant families, some herbs could cause a reaction. For instance, chamomile is part of the daisy family, so if you're allergic to daisies or ragweed, you might have a problem with chamomile too.

Treat herbs with the same caution you'd use with any medicine. Read labels, start with small amounts, and always pay attention to how your body responds.

Safe herbal use starts with knowing that risks are real and being thoughtful in how you use them.

When to Talk to a Doctor

If you’re thinking about using herbal remedies (especially on a regular basis) it’s important to talk to your doctor first.

This is even more important if you’re already taking any medication, have ongoing health problems, or are pregnant or breastfeeding.

Herbs can affect how your body reacts to drugs or how your organs work, so combining them without guidance can cause real issues.

You should also talk to your doctor if you're planning to have surgery. Some herbs can interfere with anesthesia or affect blood clotting, which could be dangerous during and after the procedure.

In most cases, you may need to stop taking certain herbs a couple of weeks before surgery. Your doctor can give you clear instructions on that.

If you’re seeing a pharmacist or another healthcare provider, make sure to tell them about any herbs or supplements you're using. This helps them give you better advice and watch out for any possible interactions.

Even if you’ve used herbs before, things can change. Your health conditions, medications, or even your age can affect how your body handles herbal products.

Keeping your doctor in the loop makes it easier to stay safe while still getting the benefits you're looking for.

Who Should Be Extra Cautious

While herbs can offer support for many people, some groups need to be especially careful before using them.

If you fall into one of these groups, it’s important to talk to a healthcare provider before starting any herbal remedy.

People who take prescription medications should always check for possible interactions. Herbs can change how drugs work in the body — either by making them stronger, weaker, or causing unwanted side effects.

For example, some herbs may affect how the liver breaks down medicine, or how the blood clots, which could be dangerous for people on certain treatments.

Pregnant and breastfeeding women should avoid using herbs unless they’ve been approved by a doctor.

Some herbs may affect hormones, trigger contractions, or pass through breast milk, which could be harmful to the baby.

Children and older adults are also more sensitive to herbal products. Their bodies process substances differently, and even a small dose could be too much.

It's best to avoid giving herbs to children or older adults without medical advice.

If you have liver or kidney disease, herbs can be especially risky. These organs help filter what you take in, and if they’re not working well, herbs could build up in the body and cause harm.

Even if you’re not in one of these groups, you should still start slow with any herb. Everyone’s body reacts differently, and what works well for one person might not be right for another.

Choosing Safe, High-Quality Herbal Products

Not all herbal products are made the same way. Some are tested for safety and quality, while others may be poorly made, mislabeled, or even fake. That’s why it’s important to know what to look for before buying.

How to Identify Reliable Products

One thing to check for is whether the product has been approved or registered under a quality system. In the UK, for example, you can look for a Traditional Herbal Registration (THR) mark on the label.

This means the product meets certain standards for quality, safety, and labeling. It also gives you information on how to use it properly.

But keep in mind, this mark is only for herbs used for minor health issues — not serious conditions — and it doesn’t mean the product is effective for everyone.

If you're outside the UK, or the product doesn’t have a THR mark, look for other signs of testing and quality.

Some trusted labels include USP Verified or ConsumerLab Approved, which show that the product has been tested for things like purity and correct ingredients.

Always read the label carefully. It should clearly state what’s in the product, how much of each ingredient is included, and how to use it. Avoid products that make big promises or don’t give clear details.

Buying from a reliable source matters too. Stick to health food stores, pharmacies, or well-known online shops that have a good reputation.

Avoid sketchy websites or unknown brands — some of them may sell products that are expired, fake, or contaminated.

Choosing high-quality herbs helps reduce your risk and makes sure you’re getting what you paid for. A little research before you buy can save you from a lot of problems later.

Where to Buy Herbal Remedies Safely

Health food stores, pharmacies, and large supermarkets usually carry products from known brands that follow basic safety and quality rules. These shops are also more likely to keep their stock fresh and stored properly, which helps keep the herbs effective.

If you're working with a herbal practitioner, make sure they are properly trained and that their products come from reliable sources.

Ask about their background, what training they’ve had, and how they choose the herbs they sell. A good practitioner will welcome questions and won’t push you to give up regular medical care.

Online shopping can be convenient, but it comes with more risks. Some websites may look professional but are actually selling products that haven’t been tested or approved.

It’s best to only buy from websites that are linked to known stores or brands. If a site offers prices that seem too good to be true, or if they’re vague about ingredients and quality testing, it’s better to avoid them.

No matter where you shop, always check the label and do your own research. Make sure the product clearly lists the herb, the amount, and the form it’s in (like powder, extract, or capsule).

If a product doesn’t provide this basic information, it’s a red flag.

What to Avoid

When it comes to herbal products, there are a few clear warning signs that something might not be safe.

First, avoid any product that doesn’t list its ingredients. You need to know exactly what you’re taking, especially if you’re already using other medications.

Some herbs can interact with drugs or health conditions, and without clear labels, you’re left guessing.

Be wary of products that make big promises. If something claims to cure diseases, bring fast results, or work for everyone, it’s likely too good to be true.

Herbs may help with certain symptoms, but they’re not magic cures, and responsible sellers won’t make those kinds of claims.

Stay away from products made in countries with weak safety rules, especially if they’re being sold online. Some of these may contain banned substances, harmful additives, or even hidden drugs.

This is especially common in herbs marketed for weight loss or sexual performance.

Also, be careful with handmade or home-packaged herbal products that don’t have clear labeling or testing.

While local and homemade can be great in some cases, lack of quality control means you don’t really know what you’re getting.

Lastly, avoid buying herbs from sellers who won’t answer questions or who pressure you into making a quick decision. A good supplier should be open about where their products come from and how they’re made.

Growing Your Own Healing Herbs

If you're looking to use herbs regularly, growing your own is a simple and rewarding option. It gives you easy access to fresh herbs, helps you save money, and gives you more control over quality.

You don’t need a lot of space — many herbs grow well in small gardens, pots, or even windowsills.

Easiest Herbs to Start With

Some of the easiest herbs to start with are chamomile, lavender, peppermint, and thyme. These herbs are well-known in herbal healing, and they don’t require too much care once they’re established.

• Chamomile is a gentle herb used for tea and skin support, and it grows well in sunny spots with light soil.
  
• Lavender does best in dry, sunny areas and offers a calming scent along with many uses in teas, oils, and lotions.
  
• Peppermint is hardy and spreads quickly, making it a good choice for tea or skin use — though it's best to grow it in a container to keep it from taking over your garden.
  
• Thyme is a tough little plant that also enjoys sunshine and is great in cooking or for soothing teas.

Starting with these herbs gives you a simple way to build a small but useful herb garden without needing much experience.

If you’re ready to grow your own healing plants but aren’t sure where to begin, take a look at our full guide on how to start your own herb garden. It covers everything from picking a good spot to caring for your plants as they grow.

Choose wisely, use gently, and build your knowledge as you go.

Herbal healing is a natural way to care for your health, but it works best when you take your time and learn as you go.

From using herbs like chamomile, garlic, or turmeric to knowing when not to use them, every choice matters.

It’s important to understand what your body needs, how herbs work, and how they might affect other things you're already doing for your health.

Whether you buy your herbs or grow them at home, being informed helps you stay safe and get the most benefit.

Start with small amounts, talk to your doctor if needed, and give yourself time to get to know each herb before using it often.

Frequently Asked Questions (FAQs)

Here are some common questions about using herbs, with simple tips to help you get started safely.

What are the safest herbs for beginners to start with?

Some of the easiest and safest herbs for beginners include chamomile, peppermint, ginger, and lavender. These are gentle, widely used, and easy to prepare in teas or other simple forms. Still, it’s a good idea to start slow and watch how your body responds.

Can I take herbs every day, or should I cycle them?

It depends on the herb and your personal health. Some herbs can be taken daily for a period of time, while others may be better used off and on. Cycling herbs — meaning you take breaks — can help prevent your body from becoming too used to them and reduce the chance of side effects. A healthcare provider can help guide you on this.

What herbs should be avoided during pregnancy or breastfeeding?

Herbs like ashwagandha, ginkgo, and some high-dose garlic or turmeric supplements may not be safe during pregnancy or breastfeeding. Always talk to your doctor or midwife before using any herb during this time, even if it’s a common one.

How do I know if a herbal product is high quality?

Look for clear labeling with the herb’s name, strength, and suggested use. Check for certifications like THR (UK), USP Verified, or ConsumerLab Approved. Products from well-known health stores or pharmacies are more likely to follow safety and quality standards. Avoid anything with vague claims or unclear ingredients.

Can children use herbal remedies, and if so, which ones are safe?

Children are more sensitive to herbs, so you should always speak with a doctor first. In some cases, gentle herbs like chamomile or diluted peppermint may be used under guidance, but many herbs that are fine for adults aren’t safe for kids. Stick to low doses and watch for any signs of a reaction.