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Garlic
Ginger
Gingko
Ginseng
Glucosamine

Garlic
Garlic is the bulb of the plant Allium sativum and is rich in sulphur-containing compounds including allicin.

How it works
Garlic is rich in sulphurous substances, one of the most important of which is allicin. Garlic has an extraordinarily long history of use, going back thousands of years.

Scientific studies have shown that the acitve ingredients in garlic can help reduce the harmful LDL cholesterol in the blood and increase the protective HDL cholesterol, as well as lowering the blood fats called triglycerides. Allicin has also been shown to reduce the stickiness of blood, especially after eating, and to lower blood pressure. These sulphurous substances also seem to help stop the replication of bacteria acting as a natural antibiotic, and inhibit the action of both viruses and fungi.

Natural food sources
Garlic is a natural food source and can be consumed as part of a regular food source. However, many people prefer to also use supplements as they can be de-odourised and the extract can be standardised to provide consistent, concentrated levels of the active ingredients.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for garlic. However, the most popular dosages in food supplements are 2mg and 300mg.

Precautions
People on anti-coagulant drugs should only take garlic under medical supervision.

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Ginger
From the tropics, the root of the ginger plant has been used within traditional herbal medicine for hundreds of years.

How it works
The key active ingredients found in the ginger root are oleo-resins and volatile oils, such as zingiberene. It is these substances that are thought to play a role in ginger's calming, anti-spasmodic, anti-inflammatory, and digestive properties, as well as its ability to prevent motion sickness and the nausea associated with pregnancy.

Ginger has been used in traditional medicine for thousands of years for the treatment of flatulence and indigestion. However, recent scientific research has indicated that it may also have anti-inflammatory properties. Ginger has a long use in improving the symptoms of nausea, including morning sickness during pregnancy and the nausea associated with excessive alcohol consumption.

Natural food sources
Ginger is a natural food source and can be incorporated into your daily diet in both sweet and savoury dishes, as well as through the use of infusions. However, many people prefer to also use supplements as the extract can be standardised to provide consistent, concentrated levels of the active ingredients.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for ginger. However, 500mg is a popular dosage as a food supplements.

Precautions
Ginger is reported to have blood-thinning properties. Anyone on blood-thinning medication such as warfarin should first check with a doctor or pharmacist. Large, regular intakes should be avoided during pregnancy.

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Ginkgo
Known as the 'living fossil', the Ginkgo Biloba tress is believed to have been in existence for more than 100 million years.

How it works
The active ingredients in this herbal are ginkgoflavoneglycoside, ginkgolides and terpenlactones. Recent scientific studies have indicated that these active substances help to dilate blood vessels, allowing blood to flow freely to the legs, arms, feet, hands, and brain and deactivate potentially damaging free radicals. Studies have shown that it can help short-term memory in both young and old, improve short-term peripheral circulation and reduce the severity of symptoms in both tinnitus and some asthmas.

Natural food sources
Whilst a herb, Ginkgo is not easily incorporated into your daily diet. Therefore, many people choose to use supplements as the extract can be standardised to provide consistent, concentrated levels of the active ingredients.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for gingkgo. However, 6000mg of plant standardised to provide 120mg of extract is particularly popular, as it is often the dosage used in clinical trials.

Precautions
Pregnant and breastfeeding women should avoid ginkgo supplements. Very occasionally ginkgo may cause headaches or skin reactions.

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Ginseng
There are a number of different types of ginseng including Panax ginseng (known as Chinese or Korean ginseng) and Eleutherococcus senticosus (Siberian ginseng). Ginseng has a very long tradition of use as a tonic throughout the Far East as well as by early native Americans.

How it works
The many active constituents in ginseng include Ginsenosides which are thought to be responsible for its wide-ranging benefits on the body. Traditionally used to revitalise, modern scientific studies indicate that these active ingredients can have the short-term effects of improving concentration, stamina, healing, resistance to stress, sexual drive, and long-term effects of wellbeing.

Natural food sources
Whilst a herb, Ginseng is not easily incorporated into your daily diet. Therefore, many people choose to use supplements as the extract can be standardised to provide consistent, concentrated levels of the active ingredients.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for ginseng. However, 600mg of plant standardised to provide 30mg of extract is particularly popular, as it is often the dosage used in clinical trials.

Precautions
As with many herbal products, continuous prolonged use should be avoided. This can be achieved by taking a rest from the product for a few weeks. People on anti-depressants are advised to seek medical advice prior to using Ginseng. Pregnant and breastfeeding women should avoid ginseng.

Glucosamine
Glucosamine naturally occurs in cartilage in the body, where it stimulates the production of connective tissue. It is an amino sugar, and form compenents that are incorporated into body tissues.

How it works
Cartilage is needed by the body to prevent bones from rubbing together and for absorbing shock when we walk and move. As the body ages, however, the levels of glucosamine naturally found in cartilage decrease, which may lead to reduced amounts of cartilage existing between joints

Glucosamine has attracted a great deal of attention in recent years and is one of the most popular supplements in the UK. Scientific studies have found that in the body, glucosamine helps in the rebuilding and maintenance of cartilage. Other studies have found that it can work synergistically with Chondroitin and/or MSM.

Natural food sources
Glucosamine does not naturally occur in our diets.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for Glucosamine. However, the most popular dosages in food supplements are 750mg and 1000mg. When combined with Chondroitin, clinical research has indicated that 500mg Glucosamine combined with 400mg Chondroitin to be the optimum ratio, however, positive research has also been reported on a ratio of 500:100.

Precautions
Glucosamine may cause heartburn or nausea in some people. To avoid such side-effects, glucosamine tablets should be taken with meals.

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