It’s a safe bet that many of us are not at our best at this time of year.
Relief is offered by the rows of complementary, herbal and alternative
remedies in most high street chemists, but do they really give you a bang
for your buck? DR TOBY MURCOTT looks at the science behind the top-selling
alternative medicines
ECHINACEA
Good for: boosting your immune system
What science says Probably does have some effect in reducing the
incidence and duration of colds. At least that is the conclusion of the
latest analysis, published last June. It examined 14 clinical trials of more
than 1,500 patients and, significantly, at least three species of echinacea.
It seems that they all had some effect and there was a hint that taking it
with vitamin C may be even more effective. Even with this amount of
research, it’s still not clear just how effective echinacea really is and
which is the best bit of the plant to go for. Nevertheless, it does seem to
do something, and there’s no evidence of harm.
Boots; £5.55 for 60 tablets
ST JOHN’S WORT
Good for: depression
What science says This has been subjected to considerable scientific
scrutiny and it is widely accepted that St John’s wort does have significant
antidepressant properties. But it suffers from a problem common to all
herbal medicines. It hasn’t been tested as thoroughly as the equivalent
pharmaceuticals, so it’s not clear what forms of depression it tackles best.
It may not work at all for some people. And you really should check it out
with your doctor as it’s known to interact with a number of other medicines,
including reducing the effectiveness of the Pill.
Holland & Barrett; £8.49 for 100 tablets
MILK THISTLE
Good for: liver function
What science says Extracts of milk thistle do have an effect on liver
cells in the test tube, but it’s not clear whether this actually has a
beneficial effect in your body. Milk thistle has been used to treat
hepatitis and alcoholic liver disease, both serious conditions way beyond
drinking a bit too much. A review published last October concluded that it
had no effect on the progress of these diseases, though the quality of the
research was not high.
Boots; £6.99 for 30 tablets
PEPPERMINT OIL
Good for: bowel complaints
What science says This is most often used for irritable bowel syndrome
(IBS). And it does seem to be effective with minimal side-effects. Simple
capsules of peppermint oil have, in some trials, been as effective as the
commonly prescribed pharmaceuticals. So much so that a 2005 review of the
evidence suggested that it could be a drug of first choice for patients with
mild symptoms. What’s not so clear is whether it will help less specific
stomach upsets. However, it is cheap and appears safe, so if your stomach is
playing up it may be worth a try.
www.simplysupplements.co.uk
; £2.99 for a 10ml bottle of essential oil
CRANBERRY
Good for: urinary infections
What science says I’m one of those rare men who has had cystitis and,
if you’ll forgive the vulgarity, peeing fish hooks is a good description.
Most women will get it at least once. Cranberry has been shown in a number
of studies to make it harder for the bacteria to stick to the walls of the
urethra. It literally prevents the infection taking hold. If you suffer from
cystitis, taking cranberry juice or extract will not always stop it, but it
can reduce the problem.
Most supermarkets; about £2 a litre. Or Boots; £3.99 for 30 tablets
RED VINE LEAF
Good for: circulation
What science says Once again there are hints that it may work, but just
how effective it is is far from clear. It does seem to help to reduce
swollen legs and improve circulation in some studies. A 2004 trial of 71
patients found that red vine leaf extract improved blood flow in patients
with chronic venous insufficiency, a condition in which the veins of the
legs do not perform their normal function of pumping blood back to the heart
properly. It leads to swollen ankles, tight calves and can be associated
with varicose veins. However, there are no studies looking specifically at
the effects of red vine leaf extract on varicose veins. The good news is
that there is no evidence that red vine leaf extract is harmful, so trying
it, with the usual provisos, is probably safe.
Boots; £4.99 for 60 tablets
GLUCOSAMINE
Good for: creaky joints
What science says Glucosamine is increasingly seen as a first-line
treatment for arthritis. It’s cheap, safe and there is good evidence that it
can hold symptoms at bay.
www.simplysupplements.co.uk
; £3.69 for 60 tablets
VITAMIN B6
Good for: boosting mood
What science says This has an important role in producing serotonin in
the body, and serotonin levels are closely linked to depression. There is
limited evidence that B6 supplements may help to lift depression in some
people but, as with all vitamin supplements, it seems that the best way of
taking B6 is in a balanced diet. It’s in many foods so you’re unlikely to go
short if you eat well. And be warned, overindulging in B6 supplements can
cause something called peripheral neuropathy – loss of feeling in your arms
and legs.
Boots; £2.25 for 100 tablets
VALERIAN ROOT
Good for: sleep problems
What science says A 2006 review examined 16 trials with more than 1,000
patients and concluded that valerian root might improve sleep. However, it
does not appear to work as a single dose; the benefits are most apparent
after a few days and it appears to have minimal side-effects. Animal
research suggests that it mimics a chemical that readies the brain for
sleep. Recent studies suggest that it’s more effective when combined with
hop extract.
Holland & Barrett; £5.49 for 100 capsules
Dr Toby Murcott is the author of The Whole Story, Alternative Medicine
on Trial (Palgrave Macmillan, £9.99)
Free alternatives to alternative cures
There are some ways of boosting your health without spending a penny at the
pharmacist’s:
GET OUTDOORS
Sunlight falling on our skin produces vitamin D. This nutrient has been linked
to reducing depression, seasonal affective disorder (SAD), osteoporosis and
even cancer. In winter we see little sunlight, so the way to boost vitamin D
at this time of year is to spend 15 minutes outside at lunchtime.
TAKE EXERCISE
This boosts serotonin, which helps to lift depression. It can also increase
the endorphins in your blood. These are natural feelgood chemicals that
elevate mood and ease aches and pains. And it reduces the risk of heart
attack, stroke and obesity-related problems such as diabetes.
