H-S
INDIAN FRANKINCENSE,
FRANKINCENSE, BOSWELLIA, BOSWELLIN, SALAI GUGGAL
Boswellia serrata
 
Where It Comes From: Gum resin from the bark of the Oswellia tree found in India, Northern Africa and the Middle East.
Forms and Dosage: Capsule or pill; typically 150 mg three times per day.
What It's Supposed to Do: Reduce inflammation and treat RA, OA and bursitis symptoms.
What We Know: Indian frankincense may have anti-inflammatory and anti-arthritis properties, but effects are inconsistent.
Studies: Few clinical studies done. When combined with supplements like turmeric and zinc or turmeric, ginger and aswangandha, Indian frankincense appears to be effective for OA and RA.
Extras: Indian frankincense may treat symptoms of ulcerative colitis.
KAVA KAVA, KAVA,
KAVA PEPPER,
TONGA, KAVA ROOT
Piper methysticum
Where It Comes From: Dried root of the kava plant, native to the Pacific Islands and Hawaii.
Forms and Dosage: Capsules, tablets, powder, tea or drink, extract; typically 100 mg of standardized extract three times a day; dried root extract, 70 mg to 240 mg; 140 mg to 210 mg daily of kava's active ingredient, kave-lactone; one cup of tea three times daily.
What It's Supposed to Do: Ease pain and treat depression and anxiety. Sedative and muscle relaxant.
What We Know: Active ingredient is kava-lactones. Commercial kava is generally prepared with 30 percent to 70 percent kava-lactones. Kava affects the brain and central nervous system, and its side effects make kava unsafe for consumption. Recent reports show kava taken at normal doses and for short periods (one to three months) can cause liver disease and even death.
Studies: Clinical studies show kava is an effective anti-anxiety agent, reducing stress and nervousness without being addictive. There is no evidence kava treats arthritis.
What to Watch For: If you take kava, consult a doctor immediately if you have yellow skin, dark urine, light colored stools, tiredness, muscle weakness and red eyes. Long-term use is associated with poor health and dermatitis or dry, scaly, yellow skin. Do not take kava if you have Parkinson's disease or are genetically susceptible to it. Do not take if you are depressed.
Do not take if driving or operating machinery because it can make you drowsy. Do not take kava with alcohol, sedatives or sleeping pills.
Extras: Because of reports of liver toxicity, kava has been recently banned from over-the-counter sales in Germany, Britain and Switzerland. Canada, Australia and the United States have issued warnings against taking kava.
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know that some supplements are slow acting, so you may have to wait a month or more to see results. |
MELATONIN
Where It Comes From: A hormone produced by the pineal gland, which is located at the base of the brain. Commercial melatonin is synthesized in a laboratory or may come from animal pineal glands.
Forms and Dosage: Capsules, liquid, tablets, lozenges and tea; capsules and tablets, .3 mg to 5 mg at bedtime for insomnia.
What It's Supposed to Do: Aid sleep, boost immune system, prevent osteoporosis and slow aging.
What We Know: A potent antioxidant, melatonin regulates sleep/wake cycles. It appears to treat insomnia and sleep disturbances related to conditions like fibromyalgia and depression. Aspirin and other NSAIDs can decrease melatonin levels. Not proven safe or effective.
Studies: No good clinical studies on melatonin and sleep disorders, so standard dosages have not been established. Studies show melatonin may help regulate bone growth and strengthen immune system.
What to Watch For: Melatonin should not be taken for more than two weeks. Higher doses or long-term usage require a doctor's supervision. Melatonin may increase or decrease the effects of heart, depression and immunosuppressant medications or supplements like valerian or kava kava. Do not take with alcohol. Do not take if you have an autoimmune disease such as lupus or if you have depression.
MSM
Methylsulfonylmethane
Where It Comes From: Organic sulfur compound found naturally in fruits, vegetables, grains, animals and humans.
Forms and Dosage: Tablets or powder, topical and oral; typically 1,000 mg to 3,000 mg daily with meals.
What It's Supposed to Do: Reduce pain and inflammation.
What We Know: MSM, an organic sulfur, has been studied for arthritis. Sulfur is needed to form connective tissue.
Studies: A few animal studies have shown MSM may ease inflammation. One small study on humans appeared to show relief of arthritis symptoms. No good, well-controlled human studies to date and no evidence for safety or effectiveness in treating arthritis.
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tell your doctor everything you are taking, including prescription drugs, over-the-counter pills, vitamins and herbs. |
NEW ZEALAND
GREEN-LIPPED MUSSEL
Perna Canaliculus
Where It Comes From: Mussel that comes from New Zealand.
Forms and Dosage: Freeze-dried, concentrated or ground in capsules; 1,000 mg per day (takes four weeks to three months to see effects), then a maintenance dose of 350 mg to 700 mg per day.
What It's Supposed to Do: Relieve inflammation in OA and RA.
What We Know: Although New Zealand green-lipped mussels contain omega-3 fatty acids and other compounds (lyprinol and glycomarine) believed to decrease inflammation, findings have been mixed.
Studies: Studies from the United Kingdom and New Zealand show glycomarine reduces inflammation, lubricates joints and reduces pain in 70 percent of people with OA who take it. Works similar to NSAIDs. Lyprinol and mussel powders without the active carbohydrate ingredient do not show anti-inflammatory activity. (Note: Labels do not say if mussels contain the active component.)
What to Watch For: Diarrhea, nausea, intestinal gas and liver problems. Don't take if you are allergic to shellfish.
PHELLODENDRON AMURENSE
Where It Comes From: Extract from the bark of the phellodendron tree; found in China.
Forms and Dosage: Capsule and tablet; dosage unknown.
What It's Supposed to Do: Relieve pain and joint stiffness, improve mobility and act as anti-inflammatory agent.
What We Know: There is no evidence it works for arthritis.
Studies: No published studies on animals or humans.
What to Watch For: Safety is unknown.
SAM-e
S-adenosyl-L-methionine
Where It Comes From: A naturally occurring chemical in the body.
Forms and Dosage: Tablets and injection; 600 mg to 1,200 mg daily for OA; 1,600 mg daily for depression. Should not be taken without the supervision of a doctor.
What It's Supposed to Do: Treat pain, stiffness and joint swelling, improve mobility, rebuild cartilage and ease symptoms of fibromyalgia, bursitis, tendinitis, chronic low back pain and depression.
What We Know: SAM-e is an effective anti-inflammatory and analgesic for people with OA. It is comparable to NSAIDs, but with fewer gastrointestinal side effects. Symptom relief from SAM-e may take up to twice as long as from NSAIDs, but benefits last longer, continuing after supplementation ends. "Loading" doses, initially starting out with a high dose and then dropping to lower doses later, may work as maintenance. SAM-e works closely with the B vitamins B12, B6 and folate, so it is important to get enough of the B vitamins when taking this drug.
Studies: Over the last two decades, multiple clinical trials involving thousands of people have shown SAM-e to improve joint health and treat OA. It has been found to be equal to NSAIDs in clinical studies. Most of this research has been done in Europe, where SAM-e is sold as a drug.
Several studies suggest SAM-e repairs and rebuilds cartilage. These studies however, have only been done in vitro and in animal models. No good human clinical evidence for this.
What to Watch For: High doses can cause flatulence, vomiting, diarrhea, headache and nausea. Avoid if you have bipolar disorder (manic depression). May interact with antidepressive medication. Avoid if you are taking monoamine oxidase inhibitors (MAOI). SAM-e may worsen Parkinson's disease.
SHARK CARTILAGE,
CARTILAGE
Where It Comes From: Ground cartilage of sharks caught in the Pacific Ocean.
Forms and Dosage: Capsules, tablets, extract and powder; typically 500 mg to 4.5 grams given in two to six doses daily. Do not mix shark cartilage extracts and powders with acidic fruit juice, such as orange, apple, grape or tomato, because it will decrease effectiveness.
What It's Supposed to Do: Ease pain and inflammation of arthritis and psoriasis.
What We Know: Shark cartilage is composed of collagen, water, calcium, phosphate and some chondroitin sulfate.
Studies: Preliminary animal and in vitro research suggests shark cartilage may have anti-inflammatory and pain-relieving effects. No well-designed human studies. Shark cartilage applied topically may subdue psoriasis.
What to Watch For: Nausea, vomiting, stomach upset, constipation, bloating, low blood pressure, dizziness, high blood sugar, high calcium levels and fatigue.
SIBERIAN GINSENG
See Ginseng
ST. JOHN'S WORT
Hypericum perforatum
Where It Comes From: The yellow flower, leaves and stem of the St. John's wort plant, which is native to Europe and grows wild throughout the United States.
Forms and Dosage: Extract in the form of powder (dried), liquid or tablet, capsules and tea; extract, typically 900 mg daily.
What It's Supposed to Do: Act as an antidepressant drug and reduce inflammation and muscle pain.
What We Know: St. John's wort's mood-elevating properties were believed to be from active ingredients hypericin and hyperforin, chemicals that raise levels of serotonin, a chemical found in the brain. Serotonin levels may be low in people who are depressed and possibly in those who have fibromyalgia. New research, however, now suggests the whole preparation (and not just the two active ingredients) is more effective. Benefits can take up to four weeks. People taking St. John's wort may exhibit withdrawal symptoms when they stop.
No scientific evidence showing that St. John's wort is effective for reducing inflammation. Although St. John's wort taken alone is considered safe, it is potentially dangerous if taken with prescription medication, which has caused the FDA to issue a warning about taking the herb.
Studies: Small studies show St. John's wort treats mild to moderate depression. One recent large well-controlled study found St. John's wort not effective for people with severe depression.
What to Watch For: Insomnia, restlessness, anxiety, irritability, stomach upset, fatigue, dry mouth, dizziness or increased sensitivity to sunlight. Do not take if you are taking any kind of prescription medication. Do not take if you have Alzheimer's disease, HIV, depression, schizophrenia, infertility or bipolar disorder. Do not take for longer than two months.
STINGING NETTLE
Urtica dioica
Where It Comes From: The leaves and roots of the stinging nettle plant, a tall, herbaceous, stalk-like plant that can be found throughout the world.
Forms and Dosage: Tea, tincture, extract or whole leaf; tea, one cup, three times a day; tincture, 1 ml to 4 ml three times a day; nettle leaf applied directly to the skin.
What It's Supposed to Do: Reduce inflammation, aches and pains of OA.
What We Know: Stinging nettle leaves are covered in tiny hairs that produce a chemical that irritates the skin when touched. They contain a number of phytochemicals (beneficial plant substances) that may relieve pain and fight inflammation.
Studies: There are a few studies that show nettle leaf, taken as an extract, along with conventional NSAIDs, can allow users to reduce their dosages of NSAIDs. Two small studies, one on people with hip OA and the other on subjects with thumb joint pain suggest nettle leaves, applied topically, can lessen pain.
What to Watch For: Since nettle is high in vitamin K, it can increase the risk of clotting. May decrease the effects of blood thinners, diabetes and heart medications, and lower blood pressure. May also increase the effects of tranquilizers and sedatives. Avoid if you have kidney problems.
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