I apologize that this next portion of the Eastern medicine blog series is a bit delayed. Life has thrown me and my husband some financial and personal curveballs that we have been working hard to manage. We have not only done this through talk therapy and meditation, but have also worked in Eastern medicine herbal medicines and teas to help calm our minds and bodies. I now feel more prepared than ever to share my experience with such herbal modalities with you and help you learn how they might help your body and mind wellness too.
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What are Eastern medicine herbal remedies?
Eastern medicine herbal remedies range anywhere from capsules of herbs, herbal tea blends, to broths infused with herbs. Because herbal supplements are not regulated by the government, it's important to choose a brand that has third party testing and is clear about the potential side effects of the ingredients in their medicines.
It can help to consult with an experienced and certified Chinese medicine practitioner to guide you in choosing a safe brand of herbs and a blend that will not interact with any other medicines or supplements you are currently taking. Also, some herbal medicines are not safe to take when trying to get pregnant or during pregnancy, so be sure to consult with a Chinese medicine practitioner before starting any herbal medicine.
The broths and teas I will talk about are safe for just about everyone to consume, with most available over the counter in your typical grocery store.
Examples of Eastern medicine herbal remedies
There are hundreds upon hundreds of herbal remedies out there, so I won't go through each one. In this article, I will simply share the herbal remedies that I have tried and share any research on them as well as how they worked for me. Let's get started.
Xiao Yao San
My greatest health goal on my Eastern medicine health journey was to help quell my anxiety and depressive thoughts. I was seeing a therapist for such issues, but just felt that I was still feeling slightly on edge most days of the week. So on one of my acupuncture appointments, I asked for any herbal remedies that might help with this. My acupuncturist was also a Chinese medicine practitioner, and he recommended a Chinese medicine supplement that contained a traditional Chinese medicine (TCM) blend known as Xiao Yao San.
According to health experts, Xiao Yao San has been around for about 700 years and consists of a variety of compounds like Chai Hu, which targets the liver, Bai Zhu and Fu Ling that help support the GI system and spleen, and Gan Cao which helps harmonize the effects of all the ingredients in this compound. A 2019 study suggests that by helping to regulate the intestinal flora, it can help reduce symptoms of anxiety and depression. Health experts also suggest that by taking Xiao Yao San, alone or along with prescribed antidepressants, may be able to improve symptoms of anxiety or depression.
A 2022 study looked at the effectiveness and safety of Xiao Yao San. This systematic review looked at 14 clinical trials that studied the drug on humans. Study results show that consuming Xiao Yao San along with prescribed anti-anxiety medicines was safe and effective for managing anxiety symptoms. The study also found that Xiao Yao San was effective in managing anxiety symptoms to a point on its own, but that more large-scale research was necessary to confirm such findings.
In my personal experience with this herbal blend, I took it daily and started to feel the edge calm down a bit almost immediately after the first day. It took however about a week or so to start feeling the improvements in my digestion and overall well-being. One brand that is third party tested for purity is Jia Wei Xiao Yao San (paid link) and is made without preservatives or artificial ingredients
Ashwagandha
Ashwagandha is an herbal medicine that I have taken in both supplement and tea form before. Studies show that it is effective in improving physical performance as well as improving brain and heart health factors. A 2025 study review reports that doses between 125 to 1000 milligrams daily may be effective in improving anxiety symptoms, while a dose of around 400 milligrams daily may help improve cognitive functions such as memory and attention.
If you prefer capsules, then you could try a product like Futurebiotics Ashwagandha (paid link) that contains 150 milligrams per dose as well as Bioperine black pepper extract to enhance absorption. This product is also certified by Good Manufacturing Practices which ensures product safety and purity.
However, if you're not a fan of taking capsules, then you can try teas like Yogi Organic Elderberry Lemon Stress & Immune Support Tea (paid link) that contains Ashwagandha along with the antioxidant Elderberry.
As always, be sure to consult with your healthcare provider before starting any new herbal remedy.
Herbal Teas and broths
If you're hesitant to try supplements for herbal medicine, an easier way to enjoy such benefits is through teas and broths. Again, there are so many of these herbal concoctions to choose from, but I will focus on those that I have tried personally for the sake of this article.
Peppermint tea
I have always used peppermint tea and oils to help lessen nausea over the years. What I didn't realize though is that peppermint has so many other health benefits I didn't know about. Research shows that peppermint contains essential oils like menthol, flavonoids like quercetin, and nonflavonoid compounds that hold antimicrobial, antioxidant, and immune-supporting properties, among other things. Pure peppermint products can not only help relieve nausea, but has also been shown to support healthier sleep patterns as well as improvements in anxiety and irritable bowel syndrome symptoms, among other things.
A great peppermint tea to try is Harney and Sons peppermint tea (paid link) which is a caffeine-free, high-quality tea brand. There is also a common over-the-counter peppermint tea that is great too from the organic brand Traditional Medicinals (paid link).
Ginger-based teas
Ginger is another herb that shows promise to help relieve nausea. But this plant-based, strong and spicy herb is also beneficial in other ways you may have never thought of. Ginger contains compounds like gingerols, volatile oils, and diarylheptanoids that hold ant-inflammatory and antioxidant properties. Research shows that ginger shows potential in promoting not only digestive health, but also heart health, blood sugar control, and immune function.
You can consume ginger in teas or hard candies made from pure ginger. Although ginger ale may sound like a good source of ginger, many ginger ales do not contain real ginger. The exception are brands like Reed's Real Ginger Ale or QMixers Premium Ginger Ale (paid links) which contain real ginger. If you prefer tea, some pure ginger tea brands include Yogi Ginger Tea or Bigelow Green tea with Ginger and Probiotics (paid links), which holds additional antioxidants from green tea and gut health support from probiotics.
Ginseng-based broths and teas
Ginseng is a herbal compound that I had heard of before my trip to Korea, but I never fully appreciated the flavor and properties of it until I consumed it there. While in Seoul, I consumed a chicken ginseng porridge. Chicken ginseng broth or soup is a very popular dish in Korea, and is touted for its therapeutic properties. From my own experience, it does have a pungent taste, but I have to say my gut never felt so good than after consuming it.
Research shows that ginseng is a relatively safe compound hat holds promise to support immune, heart, and metabolic health. A 2025 study review in particular shows that ginseng may be able to help lessen symptoms linked with gut imbalance by helping to restore such balance and enhance gut barrier function.
If you enjoy tea, you can try Traditional Medicinals Organic Stress Ease Focus Tea that contains ginseng and mint. If you prefer to try broth, you can enjoy products like Simply Asia Japanese Inspired Ramen Soy Ginger Chicken Broth or Surasang Samgyetang Herb Kit, Korean Ginseng Chicken Soup Ingredients (paid links).
How to add herbal remedies to your daily routine
Just like with any new food item, it's best to start with trying one at a time several days apart so you can see how it affects your body and mind before starting another. Here are some other tips for adding herbal remedies to your daily routine.
Determine what your primary health goal is: If your primary goal is to improve anxiety symptoms, then choose an herbal remedy that shows evidence-based research to lessen such symptoms. However, if digestive symptoms are your primary issue, then focus on herbal remedies that show promise to help relieve such symptoms. You don't want to try too many herbal remedies at once since it will be difficult to discern which one is actually benefitting you, and you want to be sure you're not taking any supplements that could interact negatively with each other. Always consult with a registered specialist in herbal medicines for guidance.
Consult with a healthcare practitioner before starting: You should always consult with your healthcare provider before starting any new herbal remedy to ensure it is not going to interact with any prescribed medicine or supplement that you're already taking. Also, some herbal remedies may not be safe if you're pregnant or trying to become pregnant.
Find a way to add it to your routine that you will be able to follow consistently: If you find it's hard for you to stick with a vitamin or supplement routine, you should think of ways to help you comply better. For example, you could try taking capsules in a spoonful of applesauce (I couldn't swallow capsules without it!) to help reduce any aftertaste and to make them easier to swallow. Or maybe try teas that contain the herbal remedy that provide other flavors and spices to make it more enjoyable. When it comes to timing, try making the herbal supplements or teas a part of your meal routine or bedtime routine so you remember to consume them.
Try something new if one remedy does not work well for you: If one herbal remedy doesn't work for you, then try another. It’s difficult to know which herbal remedies will help you meet your health goals since our bodies are all different. Also, it’s difficult to know which herbal remedies each of us will tolerate without side effects. Therefore, don’t feel like you have to take a certain supplement because a blog or influencer told you to, or because your practitioner touted its wonderful benefits. You have to choose those herbs and herbal blends that will help your body and mind feel its best- no questions asked.
Herbs, herbal supplements, herbal teas, and herb-infused broths can all benefit both physical and mental health. But it’s important that the herbs you choose to try have research to back up their claims of health and wellness, like the ones mentioned in this article.
Not only that, but it’s vital that when you do find herbal remedies that are supported by evidence that they are produced by a company that is NSF (National Sanitation Foundation) or GMP (Good Manufacturing Practices) certified for safety as well as third-party tested for purity and potency. This will ensure that what you see on the label is what you are receiving in each dose of the product.
If you are not sure where to start on your herbal remedy journey, speak with a licensed Chinese Medicine Practitioner or registered Herbal Specialist for guidance on what might work best for you and your health goals. And don’t forget to stay tuned to the next blog post in this series to learn about Eastern medicine exercise practices that can further enhance your healthy lifestyle journey and help you find your healthiest self in body and mind.
Sources:
Chinese herbal medicines:
Xiao Yao San:
Ashwagandha:
Chinese teas and broths:
Peppermint:
Ginger:
Ginseng:
Safety certifications:
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