Do you ever wonder why there are so many different ways to take herbs? For example, you can find elderberry in at least five different varieties to purchase. But are some better than others?
Gummies, capsules, and tinctures (also called liquid extractions) are as unique as they look, so choosing one from hundreds of bottles of the same herbs can be overwhelming!
A quick note: Before taking any supplement (tincture, capsule, or gummy), check with your doctor. They know your body best.
Different types of supplements
Before you can choose the best supplement for you, you need to understand the unique pros and cons of the different forms.
Gummies are fun and delicious, but what happens to the herb’s medicinal value when it’s turned into a tasty chew? Most gummies get their texture from gelatin, an animal fat. Unlike collagen, gelatin thickens when cooled; however, both contain similar amino acid profiles. Vegetarian gummies are usually made from pectin and/or tapioca starch instead of gelatin.
Although gummies often retain the medicinal value of the herbs compared to the original extraction method, the potency is limited in a single gummy. This means you need to consume several gummies every day to reach the daily nutritional value. It may take six to twelve large gummies to equal one teaspoon of elderberry!
Be wary of citric acid and added sugars in some gummies, which can be harmful to both your teeth and your overall health, especially for children.
Capsules are great for people who find liquid extractions unpalatable, and you can easily measure out the concentrated portion. Good capsule companies that standardize herbs will use raw plant material with alcohol or advanced fatty acid extraction methods. Basically, the plant material is extracted and converted into concentrated compounds, and then added back to the same raw plant material. Other companies cut corners by spraying the plant extractions onto rice powders, which can cause problems in our bodies.
Tinctures and liquid plant extractions are made the old-fashioned way in herbal medicine. Good companies use solvents such as alcohol and vegetable glycerin to capture a broad spectrum of plant compounds and preserve the final product, which is then strained. No added preservatives are needed due to the stable ingredients used during the extraction process. It is very similar to the old-fashioned methods used to prepare herbal formulas.
Absorption is important: the importance of bioavailability
The bioavailability of the supplements you take matters. You can spend hundreds of dollars on fancy supplements, but the nutrients aren’t absorbed until the body recognizes them. Taking capsules is like playing pinball: the capsule bounces around until it is absorbed. Each organ will have to do its part to break down the capsule and the nutrients it contains.
On the other hand, liquid plant extracts will be absorbed immediately when taken orally. The taste buds are like the doorbell of the digestive system, alerting the system that there is something new that needs to be absorbed. The nutrients in tinctures are quickly sent where they need to go. Most liquid extractions are absorbed directly into the bloodstream, although this is different for everyone.
Gummies are chewed, which activates the digestive system via the taste, but they are still not as potent as tinctures. As previously mentioned, it takes 6 to 12 gummies to equal approximately 3 milliliters of elderberry. Herbs do not need to be taken with added sugar or other ingredients. Our body is super intelligent and easily recognizes herbs as food and therefore accepts the nutrients they have to offer.
Tinctures are affordable
When budgeting your monthly expenses, supplements are probably last on the list. Good quality supplements can be expensive! Liquid extractions and tinctures are affordable and will likely require less intake than other supplements. That can really add up if you’re using immune support formulas all winter long!
Lauren Ann Nichols-Sheffler attended the Colorado School of Clinical Herbalism and received her certificate in Medical Herbalism. She owns it Blue yarrow herbs also known as Herbal Vice, an herbal product company that practices bioregional herbal medicine by growing plants and sourcing locally. Lauren loves educating and advocating for plant sustainability. She is the purchasing and sourcing manager for WishGarden Herbs.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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