Description	Globe artichoke is a member of the botanical family that includes thistles. It was first domesticated in the Mediterranean area, where most production still occurs. It can reach up to 2 metres high and has large purple and green flower heads. The buds are cooked and eaten as a delicacy. Cynarin is the key active component.Not to be confused with the root vegetable, Jerusalem artichoke.
Function/ Used for	Rich in a wide range of nutrients including Vitamin C, vitamin A, folic acid, biotin, manganese, potassium, niacin, riboflavin and thiamine. Artichoke has long been used to support the healthy functioning of the digestive system, in particular the gall bladder and liver. It has been found to improve digestion and relieve nausea and flatulence.
Intake	N/A
As a supplement	It is available as extracts in tablet or capsule form, and as standardised leaf extract containing cynarin. Dose: usually 640mg, three times daily with meals.¹
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	People suffering from obstructive gall bladder disease should consult their GP before taking artichoke extract because it increases bile secretion. A small number of people are allergic to artichoke.
Use in pregnancy and breastfeeding	There is no evidence of adverse effects in pregnancy.
Interactions e.g. with other medications	None known²
Adverse effects	Artichoke presents minimal risks, although some people may experience flatulence and mild gastro-intestinal upset.
References	¹ Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003 ²Mills, S. & Bone, K. Principles and practice of phytotherapy. Churchill Livingstone, 2000.

Description	Closely related to the blueberry, bilberry is a shrubby perennial bush that grows in the forests and on the moors of northern Europe. The main active ingredients are anthocyanins, chemical compounds with antioxidant and anti-inflammatory properties.
Function/ Used for	Bilberry is widely used for supporting eye health. The antioxidant anthocyanidin compounds protect blood vessels, including the capillaries which help deliver oxygen rich blood to the eyes.
Intake	N/A
As a supplement	Bilberry is generally available as fresh or dried berries; and as bilberry extract usually standardised to 25% anthocyanidin. Dose: 160-480mg daily.¹ Tablets providing 50-120mg of anthocyanins per day have been typically used in clinical trials².
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Very high doses should be avoided in patients with haemorrhagic (bleeding) disorders.
Use in pregnancy and breastfeeding	There is no evidence of adverse effects in pregnancy when consumed in dietary amounts, however safety is not known when used in larger quantities.
Interactions e.g. with other medications	Warfarin and other anti-coagulant and anti-platelet (blood thinning) medication.³
Adverse effects	None known
References	¹ Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003 ²Mills, S. & Bone, K. Principles and practice of phytotherapy. Churchill Livingstone, 2000. ³Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

Description	Chamomile comes from the dried daisy like flowers of the Matricaria recutita plant (sometimes called Matricaria chamomilla, Chamomilla recutita or German chamomile). Chamomile contains a number of active constituents including volatile oils and antioxidants.
Function/ Used for	Chamomile is renowned for its health supporting properties which include relaxation, carminative (acting to soothe and support the digestive system), anti-inflammatory and anti-septic. It is widely used to promote general relaxation and to help calm the digestive system. It can also be topically applied to help soothe skin rashes and burns, including sunburn. It can be used as a mouth wash for inflammation of the mouth such as gingivitis and for bathing inflamed and sore eyes.
Intake	N/A
As a supplement	Unprocessed dried flowers are available to buy in bulk. Chamomile tea prepared in tea bags is also readily available. It can be found in aqueous or alcohol extracts and as topical ointments and creams. Essential oil of chamomile is also widely available.As a general guide, 2-8grams dried flower per day, as an infusion (tea) or equivalent liquid extract is generally recognised as safe¹.
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Chamomile oil should not be taken internally.
Use in pregnancy and breastfeeding	The American National Institute of Health advise that chamomile and essential oil of chamomile should not be used in pregnancy as it may stimulate uterine contractions.²
Interactions e.g. with other medications	None known
Adverse effects	Allergic reactions have been reported in those individuals sensitive to members of the Compositae family, i.e. daisies, ragweed, and crysanthemums.³
References	¹Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003 ² “Roman chamomile: MedlinePlus”. MedlinePlus. National Institutes of Health. 2012-02-16. Retrieved 15/02/2017 https://medlineplus.gov/druginfo/natural/752.html ³Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005.

Description	A native American plant, closely related to the blueberry.
Function/ Used for	Cranberries and cranberry juice contain substances that may help to maintain a healthy urinary tract.
Intake	N/A
As a supplement	Available as juice, fresh or frozen berries, cranberry concentrate, dried capsules and tablets. Between 3 to 10 grams per day of cranberry in tablet or capsule form is recommended for a healthy urinary tract¹. A daily dose of up to 960ml juice is recommended for the prevention and treatment of urinary tract infections.²
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	None known
Use in pregnancy and breastfeeding	Cranberry is suitable to be taken during pregnancy and breastfeeding at dietary doses¹.
Interactions e.g. with other medications	None known¹
Adverse effects	At high doses, gastrointestinal discomfort may occur¹.
References	1. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 2. Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003

Description	Feverfew is a member of the botanical family that includes the daisy. It has yellow and white flowers and feathery green leaves. It is primarily the leaves which contain the active ingredient, parthenolide.
Function/ Used for	Feverfew has been widely used to prevent the onset of migraines¹. It is thought to prevent the sudden dilation of blood vessels, which is associated with the onset of migraine; however, it does not work to relieve symptoms of a migraine once it has started. It has also long been used to relieve symptoms of menstrual cramps.
Intake	N/A
As a supplement	Feverfew is generally available in a tablet or capsule form, and is often standardised to contain 0.4% parthenolide. Dosage is 250mg of standardised extract per day for long term use.
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Caution use in those with hypersensitivity to the Asteraceae (Compositae) or Daisy family, i.e. chamomile, ragweed, yarrow, etc.²
Use in pregnancy and breastfeeding	Feverfew should not be taken during pregnancy as it may cause contractions of the uterus. It is also not recommended for breastfeeding women.³
Interactions e.g. with other medications	Feverfew may inhibit blood clotting; people taking anti-coagulant or anti-platelet (blood thinning) medicines should consult their doctor before use.
Adverse effects	Minor abdominal discomfort and diarrhoea has been reported. Dermatitis, soreness or ulceration of the mouth, and a mild tranquillising effect have also been reported.⁴
References	¹Migraine Trust ² Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. ³ Mills, S. & Bone, K. Principles and practice of phytotherapy. Churchill Livingstone, 2000. 4. Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003

Description	Garlic is the fresh bulb of Allium sativum, which is related to the lily family (Liliaceae). Known for its pungent odour, garlic has been used as both a food and a medicine in many cultures for thousands of years. Construction workers who built the Egyptian pyramids were supposedly given huge rations of garlic to sustain their resistance against fevers2.
Function/ Used for	Garlic is thought to have antibacterial properties. Modern research has focused on exploiting its potential to reduce the risk of heart disease which may be as a result of its antiplatelet effect and anti-oxidant properties. Garlic also has antimicrobial properties. 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.
Intake	N/A
As a supplement	Garlic supplements come in many forms, including capsules, tablets, softgels and those made from garlic powder. Some are deodorised, and others have an enteric coating to prevent ‘garlic breath’. 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.
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Individuals with hypersensitivity to garlic should avoid it. Individuals with bleeding abnormalities should avoid doses greater than usual dietary intake.^1,2
Use in pregnancy and breastfeeding	Garlic is not recommended in doses greater than usual dietary intake, during pregnancy and breastfeeding.²
Interactions e.g. with other medications	People who are taking drugs to prevent blood clots (anticoagulants, antiplatelets or aspirin) or to reduce high blood pressure (anti- hypertensives) should consult their doctor before taking as garlic may intensify the effects of these drugs.^{1, 2}
Adverse effects	Some people develop indigestion when taking high doses of garlic. Hypersensitivity reactions such as contact dermatitis and asthma have also been reported occasionally³.
References	1. Mills, S. & Bone, K. Principles and practice of phytotherapy. Churchill Livingstone, 2000. 2. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 3. Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

Description	Ginger is native to India, China, Jamaica and other tropical areas, where its use as a culinary spice spans at least 4,400 years. Ginger grows in fertile, moist, tropical soil.
Function/ Used for	Ginger is a popular stomach-settler and has been used for thousands of years as a treatment for digestive problems ranging from mild indigestion and flatulence to nausea, vomiting, travel sickness, morning sickness in pregnancy and vertigo. It has also been used to relieve symptoms of colds and arthritis due to its anti-inflammatory properties.
Intake	N/A
As a supplement	Ginger is available in raw root form and in tablets and capsules. 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.
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Large amounts of ginger should be avoided on an empty stomach. Chemotherapy patients should not take ginger on an empty stomach. Ginger in high doses is not recommended for children under 6years1.
Use in pregnancy and breastfeeding	Up to 2grams per day of dried ginger root (or equivalent) is suitable to be taken during pregnancy and breastfeeding².
Interactions e.g. with other medications	Due to the anti-platelet activity of ginger, doses above general dietary intake are not recommended to be taken alongside warfarin and other anti-platelet (blood thinning) medications³.
Adverse effects	Gastric irritation, heartburn and bloating have been reported. Ginger oil may cause dermatitis in hypersensitive individuals^{1, 2}.
References	1. NHS Choices Nausea and Morning Sickness http://www.nhs.uk/conditions/pregnancy-and-baby/pages/morning-sickness-nausea.aspx 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.

Description	Ginkgo is an extract from the dried leaves of Ginkgo biloba (maidenhair tree). Ginkgo biloba is one of the world’s oldest living tree species, and its existence can be traced back more than 200 million years. Ginkgo has been used therapeutically for many centuries and is now one of the most popular plants prescribed in Europe for cognitive disorders.
Function/ Used for	The leaf contains substances that may help to support healthy circulation, particularly to the brain and extremities. Ginkgo is known to be a circulatory stimulant.
Intake	N/A
As a supplement	Ginkgo is available in liquid extracts, tablets and capsules. Dosage range: 9-10g dried herb daily (or equivalent)¹.
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Caution use in those with abnormal bleeding conditions¹.
Use in pregnancy and breastfeeding	Ginkgo should not be used during pregnancy or breast-feeding¹.
Interactions e.g. with other medications	Due to its anti-platelet effect, Gingko should not be taken if on aspirin, warfarin (an anti-coagulant drug) or platelet-inhibitor medication.^{1, 2}
Adverse effects	In a few number of cases, ginkgo has been reported to cause mild gastrointestinal upset, headaches and dizziness. There have been rare reports of severe allergic reactions, including skin reactions (e.g. itching, redness and blisters) and convulsions.^{1, 2}
References	1. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 2. Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

Description	Ginseng is extracted from the root of several different species of the Panax group of plants from East Asia (Panax Ginseng and Panax Japonicus) and North America (Panax quinquefolius), and has been used medicinally for more than 2000 years. 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.
Function/ Used for	Used through the ages as a tonic, ginseng helps with stamina and stress resistance and is often referred to as an adaptogen. Adaptogens help the body to adapt to prevailing situations which could be stressful. 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.
Intake	N/A
As a supplement	Ginseng can be found in tablets and capsules, as well as in standardised extracts. 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
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Ginseng is generally contraindicated in acute infections with fever and should be used with caution by people with cardiovascular disease including hypertension (high blood pressure); diabetes; asthma; schizophrenia; and disorders of the nervous system.^1,3
Use in pregnancy and breastfeeding	Not suitable for use if pregnant or breast-feeding.
Interactions e.g. with other medications	Not to be taken if taking warfarin (an anti-coagulant), digoxin (used to treat heart conditions), tranquillisers or anti- depressants.¹
Adverse effects	Overuse may result in headaches, insomnia, and palpitations.¹
References	1. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 2. Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003 3. Mason, P. Dietary Supplements. Pharmaceutical Press, London, 2001.

Description	Cultivated in Turkey and Greece, the liquorice plant is a member of the pea family. Its root contains glycyrrhizin, which is the main active ingredient and is also responsible for its sweet taste. There is another form of liquorice called DGL (deglycyrrhizinated liquorice), which has glycyrrhizin removed, and which can be used at higher intakes without raising blood pressure.
Function/ Used for	Liquorice containing glycyrrhizin is used to help reduce inflammation and ease coughs, sore throats and other respiratory symptoms. Liquorice can also be used as a cream to help soothe irritated and inflamed skin. Liquorice has anti-ulcer activity and has been used clinically for ulcers, including stomach and mouth ulcers². The DGL form of liquorice, which has the active ingredient glycyrrhizzin removed, helps combat indigestion.
Intake	N/A
As a supplement	Liquorice extract is available in tablets, capsules or liquid extracts, standardised to contain 22% glycyrrhizin. General dosage recommendation is 200mg, three times a day. Liquid extract: 2-5ml².
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Glycyrrhizin found in liquorice raises blood pressure and so should be avoided by people with heart, kidney or liver disease, or high blood pressure. People taking liquorice for more than a month should have their blood pressure monitored. DGL liquorice, however, has glycyrrhizin removed, and so does not cause blood pressure to be raised.
Use in pregnancy and breastfeeding	Not suitable to be taken if pregnant or breastfeeding¹.
Interactions e.g. with other medications	Not suitable for people taking anticoagulant, antihypertensive, corticosteroid, digoxin (used to treat heart conditions), diuretic, or potassium medication¹.
Adverse effects	Oral intake of more than 20g/day of licorice can cause adverse effects, such as headache, lethargy, hypertension (high blood pressure), sodium and water retention, elevated potassium secretion, and sometimes even cardiac arrest. Symptoms usually manifest within one week if the daily ingestion of liquorice is over 100g. In addition, excessive intake of liquorice may affect the menstrual cycle and cause slightly premature childbirth. Note: DGL is virtually free of adverse side effects.^1,2
References	1. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 2. Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003

µg	Microgram a measurement of weight equal to one millionth of a gram (or one thousandth of a milligram). Microgram (µg or mcg) is used for a number of nutrients found in food supplements.
Amino Acid	The building blocks of protein, there are eight essential amino acids which cannot be synthesised within the body and therefore must come from the diet. These are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. In addition arginine and histidine are amino acids required by infants and young children which supports their rapid growth.
Antioxidant	A substance or nutrient which helps to protect our cells from damage caused by free radicals, damaging molecules which are found in pollution and tobacco smoke. Our bodies also produce free radicals as part of the normal biochemistry of living.
Deficiency	A lack of essential macronutrients or micronutrients which results in malnutrition and or disease. This may be the result of inadequate intakes or absorption issues associated with gastrointestinal disease. There are a number of recognised deficiency diseases including (but not exclusively): scurvy (vitamin C deficiency); rickets (vitamin D deficiency); anaemia (iron deficiency, but also deficiencies in B12 and folic acid) and Kwashiorkor (protein deficiency).
DH	The Department of Health is a UK Government department. It has responsibility for nutrition legislation and sets health policy for nutrition.
DHA	Docosahexaenoic acid; one of the key omega-3 fats that provides health benefits
Dietitian	An individual qualified in nutrition and dietetics who can assess, diagnose and treat health issues associated with nutrition and diet. Dietitians are governed by law with a statutory code of practice; they often work within the health service although increasing numbers are also working in a freelance capacity.
EFA	Essential fatty acids (omega 3 and omega 6) cannot be synthesised by the body and must be derived from the diet. EFAs do not provide fuel for energy production and are required for vital biological processes which support growth, development and health.
EFSA	European Food Safety Authority; the European Union food risk management agency which scientifically evaluates safety across all areas of food.
EPA	Eicosapentaenoic acid; one of the key omega-3 fats that provides health benefits.
Fat soluble vitamin	The fat soluble vitamins are vitamins A, D, E and K. Because they are fat soluble these substances can accumulate in the body, often being stored in fat cells, or in the liver. This can create health issues, particularly if intakes have been high for a prolonged period of time. For example, long term high intakes of vitamin D may lead to the laying down of calcium in tissues such as liver and kidneys which can cause nausea and vomiting.
Food supplement	A food supplement is a concentrated source of vitamins, minerals or other substances with a nutritional or physiological effect which is sold in small, measured unit doses.
FSA	The Food Standards Agency is a non-ministerial UK Government department responsible for food safety and food hygiene.
GLA	Gamma-linoleic acid is an omega-6 fatty acid (an essential fatty acid considered to be necessary for human health which must be derived from the diet). GLA is most commonly found in evening primrose oil (EPO), borage or starflower oil and blackcurrant seed oil.
Health claim	A health claim is any claim which states, or implies, that consumption of a specific food will have a beneficial effect on health. Claims may be written, verbal or pictorial.
Herbal medicine (herbal remedy)	A product is considered to be a herbal medicine if the main active ingredient/s are only herbal substances or preparations. Not all herbal products are medicines, some may be food supplements and some may be cosmetics. What determines if a product is, or is not a medicine is complex but generally rests with how the product is presented (i.e. does it make medicinal claims to treat, prevent or cure any disease) and what it does (i.e. does it have a physiological impact on, or alter, any body functions).
Macronutrient	Dietary constituents which are needed in significant amounts, generally protein, fat, carbohydrate, fibre and water.
Malnutrition	Malnutrition is a state in which the deficiency of nutrients such as energy, protein, vitamins or minerals results in measurable adverse effects on the body. Malnutrition may refer to insufficient intake of protein, carbohydrate and fats (macronutrients) which can result in overly low BMI. It may also be insufficient intake of vitamins, minerals and other micronutrients, which can impact on overall health and could include obese individuals with poor diets.
Mg	Milligram is a measurement of weight equal to one thousandth of a gram. Mg is used for a number of nutrients found in food supplements.
Micronutrient	A substance derived from food which is needed in extremely small amounts for the normal growth and development of living beings. Micronutrients are vitamins, minerals and essential fatty acids (omega-3 fats)
Mineral	Inorganic micronutrient essential to health and wellbeing. Minerals are absorbed from soil by plants which are in turn eaten by animals or humans. Minerals may be split into minerals which are needed in relatively high amounts (calcium, phosphorus, magnesium, sodium, chloride and potassium) and trace elements (iron, zinc, cobalt, copper, chromium, fluoride, iodine, manganese, molybdenum, boron and selenium) which are needed in very small quantities.
Multivitamin	A product which contains more than one vitamin, often multivitamins will contain all 13 vitamins although some may contain only the eight B vitamins, or a combination of some of the vitamins and some additional minerals.
NDNS	The UK National Diet and Nutrition Survey is a continuous rolling survey of the dietary habits and nutritional status of adults and children in the UK. The results are used to assess whether intakes of food and nutrients are adequate across different ages and population groups.
NRV	Nutrient Reference Value is the amount set by the European Food Safety Authority (EFSA), primarily to support food labelling, which the majority of the population requires to maintain health. Previously known as RDA
Nutrient	A substance derived from food which provides nourishment to the body and is essential for the maintenance of life and for growth and development.
Nutritionist	Nutritionists generally work for public bodies or governments, although some do work with private clients. They tend to look at large populations to determine risk factors and make dietary recommendations that are applied at population levels. For example, evidence on the incidence of type II Diabetes led public health nutritionists to determine that some populations are more at risk of developing this disease, and to make recommendations for dietary changes to either reduce the risk or manage the disease. However, public health nutritionists do not practice with individual patients.
Omega-3 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-3 fats are oily fish and fish oil supplements with some also coming from enriched eggs and fortified foods. There are a number of scientifically proven health benefits for omega-3 fats including supporting the health of the eyes, brain and heart, maintaining an appropriate balance of triglycerides in the blood and reducing blood pressure.
Omega-6 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-6 are vegetable oils such as sunflower and corn oils as well as nuts and seeds. There are a number of health benefits associated with omega-6 fatty acids; they are thought to be beneficial in the management of premenstrual syndrome and in some skin conditions including eczema and psoriasis.
PAGB	Proprietary Association of Great Britain (PAGB) is the UK trade association which represents the manufacturers of branded over-the-counter medicines, self care medical devices and food supplements.
Prebiotics	Foods which promote the growth of probiotics, the beneficial bacteria that inhabit our gut. Prebiotics are generally fibres such as inulin, which our bodies cannot digest and absorb but which provide a food source for probiotics.
Probiotics	Live bacteria (and some yeasts) which inhabit the digestive tract which are viewed as being beneficial to human health. There are thousands of different bacterial strains; some are resident in specific areas of the digestive tract whilst others are transient, simply passing through.
Public Health England (PHE)	Public Health England is an agency of the Department of Health responsible for improving public health. They work with local government, the NHS and non-governmental organisations as well as communicating public health messages to the general public.
PUFA	Polyunsaturated fatty acids (PUFA) are found in nuts, seeds, fish (and fish oil), krill and some algae, small amounts are also found in leafy greens. The omega-3 and omega 6 fats are PUFAs, which are generally associated with health.
RDA	Recommended Daily Amount; previously used terminology for the amount set, primarily to support food labelling, which the majority of the population require to maintain health. Now described using nutrient reference value (NRV)
SUL	Safe Upper Levels of vitamins and minerals were established by the Expert Group on Vitamins and Minerals who published a report in 2003 (https://cot.food.gov.uk/sites/default/files/cot/vitmin2003.pdf). The UK food supplements industry works to the levels set in this report.
Vitamin	Organic micronutrient essential to health and wellbeing. Vitamins cannot be synthesised in sufficient amounts by the animal or human body and must therefore be obtained from the diet. Plants manufacture vitamins which move up the food chain as the plants are consumed by animals or humans. Vitamins can be divided into fat soluble (vitamins A, D, E and K) and water soluble (vitamins B1, B2, B3, B5, B6, B12, biotin, folic acid and vitamin C).
Water soluble vitamin	The B vitamins and vitamin C are water soluble. They are not stored in any significant quantities within the body and are generally either utilised or excreted in the urine. As they are not stored in the body, they tend to have low toxicity and are needed on a daily basis.

Description	The peppermint plant is a hybrid of spearmint and water mint. Its active ingredient is a volatile oil made up of more than 40 components, including menthol, flavonoids and phenolic acids.
Function/ Used for	Peppermint is primarily used for indigestion relief. It is also used as an inhalant, for clearing congestion in coughs and colds. Peppermint soothes the digestive tract, helps relieve nausea, and sweetens breath. Peppermint oil may be effective in irritable bowel syndrome (IBS)². Menthol and peppermint oil can be applied externally to treat headache².
Intake	N/A
As a supplement	Peppermint can be found in its essential oil form (not to be taken internally), as a tea, or as enteric coated capsules containing 0.2ml oil. Dosage: powdered herb 2-4g up to 4 cups of peppermint tea per day 2 drops of peppermint oil in a steam bath to inhale up to 2 enteric coated capsules containing 0.2ml oil daily
Found in (dietary sources)	N/A
Deficiency	N/A
Precautions and contraindications	Peppermint oil acts as a relaxant on the muscles of the stomach and gastro-intestinal tract, and can aggravate acid reflux or the symptoms of hiatus hernia. Peppermint oil should not be put on the nostrils or chests of children under 5 years old. When taken internally, peppermint oil should be in enterically coated products to reduce possible irritation.³
Use in pregnancy and breastfeeding	External use is suitable during pregnancy. However peppermint is not recommended to be taken internally during pregnancy, unless as a tea which may be taken to help relieve morning sickness.¹
Interactions e.g. with other medications	No significant interactions reported.¹
Adverse effects	When taken as a tea, peppermint is usually considered safe, although hypersensitivity reactions have been reported. Rare negative reactions to enteric-coated peppermint oil capsules may include skin rash, heartburn, slowed heartbeat, and muscle tremors. Menthol or peppermint oil applied topically could cause contact dermatitis or rash.¹
References	1. Braun & Cohen. Herbs and Natural Supplements: An evidence-based guide. Churchill Livingstone, 2005. 2. Williamson, E. M. Potter’s Herbal Cyclopaedia. C.W. Daniel Co Ltd. 2003 3. National Center for Complementary and Integrative Health https://nccih.nih.gov/health/peppermintoil (September 2016)

Artichoke

Bilberry

Chamomilla (Matricaria recutita)

Cranberry

Feverfew

Garlic (Allium sativum)

Ginger

Ginkgo biloba

Ginseng

Liquorice

Peppermint