People are always looking for health remedies, with many turning to herbs and supplements promising miraculous results. While some of these remedies are supported by scientific evidence, others lack rigorous research. Milk thistle and stinging nettle are two such herbal remedies that have garnered attention for their potential health benefits, including weight loss. This article explores the evidence-based benefits of these plants.
Milk Thistle: A Liver Tonic and Detoxifier
Milk thistle, scientifically known as Silybum marianum, is a herb native to Europe and cultivated in North America, Australia, and Asia. It has a long history of use in traditional medicine, particularly for its liver-protective properties.
Liver Health and Detoxification
Milk thistle is widely recognized as a liver tonic and detoxifier. The liver plays a crucial role in detoxifying the body, and a healthy liver is essential for fat loss. Red light therapy triggers lipolysis, where fat is drained from fat cells and filtered out through the liver and kidneys. Milk thistle is thought to improve liver function by fighting free radicals, preventing scarring, and keeping toxins from attaching to the liver.
Improved Digestion
Milk thistle is known for its ability to improve digestion. Impaired digestion can lead to weight gain. Milk thistle contains bitter compounds that help to stimulate the digestive system, aiding in the breakdown and absorption of food.
Anti-Inflammatory Properties
Inflammation is a common cause of weight gain. Chronic inflammation can lead to insulin resistance, making it harder for the body to use glucose for energy, leading to weight gain. Milk thistle's anti-inflammatory properties are mainly due to its active ingredient, silymarin. Silymarin has potent anti-inflammatory effects by inhibiting the activity of various pro-inflammatory cytokines. These cytokines play a crucial role in initiating and maintaining the inflammatory response, and their overproduction is associated with chronic inflammation and the development of numerous chronic diseases.
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Increased Metabolism and Cholesterol Reduction
Milk thistle has been shown to increase metabolism, which is essential for fat loss. When your metabolism is high, your body burns more calories, even at rest. High cholesterol levels can make it harder to lose fat. Milk thistle has been shown to reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
Milk Thistle: What Does the Science Say?
Milk thistle has been used in herbal medicine for centuries for a variety of conditions. But scientific research on milk thistle is limited. Studies on it haven’t been well verified and some have used some questionable methods or very small sample sizes. And few have tested the effects of milk thistle in people, instead showing results in animal models or test tubes.
Additional Potential Benefits of Milk Thistle
Some studies suggest milk thistle may help lower blood sugar in people with Type 2 diabetes, without some of the negative side effects - like weight gain and liver complications - that can be associated with some diabetes medications. Some studies suggest milk thistle could help prevent decline in brain function as you age. Some studies show that milk thistle may be beneficial for people who are undergoing chemotherapy treatment for cancer. In one small study, people who took 210 milligrams (mg) of milk thistle for a day for eight weeks experienced a 53% decrease in acne lesions.
Dosage and Side Effects
Researchers suggest taking up to 700 mg of milk thistle three times per day for 24 weeks has been shown to be safe. Side effects are usually mild and may include symptoms like headaches, nausea and other stomach discomforts. Also, people with allergies to plants like ragweed, daisies, marigolds and chrysanthemums may have an allergic reaction to milk weed.
Alternatives to Milk Thistle
Czerwony points out that the biggest benefits from milk thistle appear to be based on its status as an antioxidant. But antioxidants are abundant in natural foods. So, it’s likely that you can get similar effects by eating nutrient-rich foods, rather than relying on milk thistle teas and pills.
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Stinging Nettle: A Nutritious Plant with Anti-Inflammatory Properties
Stinging nettle (Urtica dioica) has been a staple in herbal medicine since ancient times. Ancient Egyptians used stinging nettle to treat arthritis and lower back pain, while Roman troops rubbed it on themselves to help stay warm. Stinging nettle is a nutritious plant popular in Western herbal medicine. It may reduce inflammation, hay fever symptoms, blood pressure and blood sugar levels - among other benefits.
Nutritional Value
Stinging nettle's leaves and root provide a wide variety of nutrients, including:
- Vitamins: Vitamins A, C, and K, as well as several B vitamins
- Minerals: Calcium, iron, magnesium, phosphorus, potassium, and sodium
- Fats: Linoleic acid, linolenic acid, palmitic acid, stearic acid, and oleic acid
- Amino acids: All of the essential amino acids
- Polyphenols: Kaempferol, quercetin, caffeic acid, coumarins, and other flavonoids
- Pigments: Beta-carotene, lutein, luteoxanthin, and other carotenoids
Many of these nutrients act as antioxidants inside your body, helping defend your cells against damage from free radicals. Studies indicate that stinging nettle extract can raise blood antioxidant levels.
Anti-Inflammatory Effects
Stinging nettle may help suppress inflammation, which in turn could aid inflammatory conditions, including arthritis, but more research is needed. In animal and test-tube studies, stinging nettle reduced levels of multiple inflammatory markers by interfering with their production. In human studies, applying a stinging nettle cream or consuming stinging nettle products appears to relieve inflammatory conditions, such as arthritis.
Other Potential Benefits of Stinging Nettle
- May Treat Enlarged Prostate Symptoms: Stinging nettle may help reduce prostate size and treat symptoms of an enlarged prostate gland in men with BPH.
- May Treat Hay Fever: Stinging nettle may reduce hay fever symptoms.
- May Lower Blood Pressure: Stinging nettle may help lower blood pressure by allowing your blood vessels to relax and reducing the force of your heart’s contractions.
- May Aid Blood Sugar Control: Stinging nettle may help lower blood sugar levels.
- Other Potential Benefits: Stinging nettle's other potential health benefits include lessened bleeding, boosted liver health and wound healing.
Potential Side Effects
Consuming dried or cooked stinging nettle is generally safe. There are few, if any, side effects. However, be careful when handling fresh stinging nettle leaves, as their hair-like barbs can harm your skin. Pregnant women should avoid consuming stinging nettle because it may trigger uterine contractions, which can raise the risk of a miscarriage.
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How to Consume Stinging Nettle
Stinging nettle is very versatile. It can be cooked in stews and soups, brewed as an herbal tea, applied as an ointment and taken as a supplement. If you buy a stinging nettle supplement, it’s best to speak to your doctor before trying it and to follow the instructions that come with it.