Nutrition consultant Ellen Coleman, MA, MPH, RD, offers the following tips for using herbs safely:

1. Educate yourself

The herbal supplement marketplace is largely self-regulated. In the United States, herbs are not subject to any legal standards for processing or harvesting. Contents and potency can vary from manufacturer to manufacturer and, in some cases, many not even be accurately listed on the label. Seek independent sources of information on herbal supplements. Don’t rely on product labels.

2. More is not better

When trying an herb, start with small doses. Don’t consume an herb for a prolonged period of time, and avoid taking large quantities of any single herb.

3. Read labels carefully

Use only products that clearly identify their contents and list contraindications to use. Carefully take warnings on the package or label.

4. Try one at a time

Try to stick to single-herb products, rather than combination products. In combination products, a single herb’s benefits or side effects may be hard to determine.

5. Always inform your health care provider

Check with a physician before taking an herb, to make sure it is safe and doesn’t interact with any other dietary supplements or any over-the-counter or prescription medications you are using. This is especially important for pregnant or nursing women and individuals with chronic or serious health problems.

6. Monitor your responses

Stay alert to how your body responds, both positively and negatively, to herb use. If a problem arises, immediately discontinue use and call your doctor.

7. Choose manufacturers carefully

To identify reputable manufacturers, ask these questions: Does the company offer a toll-free customer service telephone number? Can it be reached? Has the company been in business for an established period of time – at least 15 years? Does the company conduct scientific product research and publish results of the studies?

8. Stay informed on herbs to avoid

For example, Ephedra (or Ma Huang) contains the central nervous system stimulant Ephedrine, which is structurally similar to amphetamines and increases heart rate and blood pressure. The FDA recommends that Ephedrine-containing products carry a warning that talking more than the recommended dose may cause heart attack, stroke, seizure or death. Another herb, Guarana, has a high caffeine content that increases serum levels of the hormone Epinephrine; can cause nausea, muscle tremors, heart palpitations and headaches; and may increase the adverse effects of any products you’re taking that contain Ephedrine. The herb Yohimbe increases serum levels of norepinephrine and can cause nervous excitation tremor, anxiety, increased blood pressure, rapid heart beat, nausea and vomiting.

9. Even effective herbs need to be used with caution

Many herbs are useful and safe, but only when used properly. For example, Echinacea may increase resistance to upper-respiratory infections. However, Echinacea’s benefits may be lost with continued use and taking it for longer than eight consecutive weeks is not recommended. People with a progressive systemic disease (such as tuberculosis) or an autoimmunue disease (such as multiple sclerosis, lupus, rheumatoid arthritis or inflammatory bowel disease) should avoid Echinacea.

10. Have realistic expectations

Keep in mind that a great deal of research is still needed to assess the effectiveness and safety of many herbs. Herbs may interact with the body, foods, drugs and other herbs in other ways that have not yet been determined. Responsiveness can also vary among individuals. The best strategy is to proceed with caution, seek as much information as possible and consult with health care professionals. Many people have benefited greatly from herbs. You, too, can add them to your healthy lifestyle program, as long as you use them wisely.