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Construction workers who built the Egyptian pyramids were supposedly given huge rations of garlic to sustain their resistance against fevers2.

To get the full benefits of fresh garlic, it should be eaten raw. Alliin, a substance present in fresh garlic, is converted into allicin, an important active ingredient, when the garlic bulb is crushed.

Dosage range2 is: 2-5g fresh garlic daily (or 1-2 cloves); 0.4-1.2g dried powder daily; 2-5mg garlic oil daily.

Some supplements may be standardised for allicin potential. One clove of garlic is roughly equivalent to 4000mcg allicin potential. However, allicin is now known not to be the only important active ingredient in garlic³.

Individuals with bleeding abnormalities should avoid doses greater than usual dietary intake.^1,2

Hypersensitivity reactions such as contact dermatitis and asthma have also been reported occasionally³.

2.   Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

3. Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

It has also been used to relieve symptoms of colds and arthritis due to its anti-inflammatory properties.

Tea can be made with fresh ginger root (up to four cups of ginger tea per day for colds).

Ginger oil is sometimes mixed with a neutral oil to rub on to areas of muscular pain.

Ginger may help to relieve morning sickness during the first two months of pregnancy¹.

Ginger in high doses is not recommended for children under 6years1.

Ginger oil may cause dermatitis in hypersensitive individuals^{1, 2}.

2.       Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

3.       C. A. Newall, L.A. Anderson, J.D. Phillipson. Herbal medicines – a guide for healthcare professionals. Pharmaceutical Press, 1996.

Ginkgo has been used therapeutically for many centuries and is now one of the most popular plants prescribed in Europe for cognitive disorders.

Dosage range: 9-10g dried herb daily (or equivalent)¹.

There have been rare reports of severe allergic reactions, including skin reactions (e.g. itching, redness and blisters) and convulsions. ^{1, 2}

2.       Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

Siberian ginseng (Eleutherococcus senticosus) is not considered to be true ginseng because it is not a species of the genus Panax. However, it is often promoted alongside Asian and American ginseng supplements.

Traditionally, people have claimed ginseng to be useful for memory and mental function, improving libido and sexual vigour, regulating blood pressure, preventing diabetes and improving immunity³.

Dosage:

Short term (up to 20 days): 0.5-1g root daily.

Long term: 0.4-0.8g root daily.

Some experts recommend that people stop taking ginseng for one week every month and then resume their regular dose.^1,2

2.       Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003

3.       Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

Glucosamine may also increase the production of cartilage components and has been used to speed up the healing of sprains and strengthen joints.

A 2005 Cochrane review of 20 randomised controlled trials demonstrated the effectiveness of Glucosamine in the reduction of pain and improvement of joint function in osteoarthritis and also demonstrated its safety².

It is available as a synthetically manufactured food supplement in the form of glucosamine sulphate and glucosamine hydrochloride.

A dose of glucosamine sulphate 500mg three times a day (1500mg daily) is generally recommended. A minimum of 4 weeks may be needed for the full benefit to be seen.¹

Glucosamine is sometimes provided in supplements with chondroitin, an important component of cartilage, with which it may act synergistically.

2.     Towheed et al. Glucosamine therapy for treating osteoarthrtitis. Cochrane database, issue 2, 2005.