Recommendation

Rationale

Notes

Garlic
(Allium sativum)
4 g fresh garlic or
8 mg essential oil/day,
or 1 clove 1-2x/day

By lowering cholesterol and blood pressure, garlic may decrease cardiovascular disease risk. It may also reduce blood clotting and stimulate immunity.

Garlic is a natural blood thinner, so talk to your doctor before taking it in supplement form.

Valerian
(Valeriana officinalis)
200-400 mg/day at bedtime

One of the most popular herbal preparations in Europe, valerian has long been used to improve sleep and relieve stress and anxiety.

Women who are pregnant or breastfeeding should check with their doctor before taking valerian.

Source: PDR for Herbal Medicines (Medical Economics Co., 2000).