Unlock the Truth About Herbal Tinctures for Weight Loss: Benefits, Risks & Essential Facts Revealed!

Herbal tinctures have been used for centuries as traditional remedies. They are concentrated extracts made by soaking various plant parts, such as bark, berries, leaves, or roots, in alcohol or vinegar. While some people believe in their potential to aid weight loss and offer other health benefits, it's crucial to understand the science-backed evidence, potential side effects, and safety precautions.

What are Herbal Tinctures?

An herbal tincture is a concentrated liquid extract of one or more herbs. To make a tincture, a person must soak parts of an herb in alcohol or vinegar. The soaking process extracts the active components of the herb or herbs. Alcohol is often the liquid of choice, as it can extract components, such as resins and alkaloids, that are not water-soluble. Depending on the types of herbs involved, tinctures can include various parts of the plant. Some of the most common parts in herbal tinctures include dried leaves, bark, berries, roots, and fresh leaves.

People usually take tinctures orally by using a dropper to place the liquid under their tongue.

A person can purchase tinctures online, at health and wellness stores, and in some grocery or drug stores.

However, the Food and Drug Administration (FDA) do not regulate the creation or use of herbal tinctures.

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How are Tinctures Made?

A common method of creating a tincture includes the following basic steps:

Gather the useful parts of the herb(s), possibly the berries, leaves, roots, bark, or all of these, and remove any unwanted parts.
Wash and coarsely chop the herbs.
Place them into an airtight jar.
Pour alcohol or vinegar into the jar and seal it. For fresh herbs, use a 1-1 plant-to-alcohol ratio. For dried herbs, use a 1-4 ratio.
The concentration of alcohol depends on the plant’s water-soluble ingredients. Those with more water-soluble components need alcohol with a proof of 80 to 100, while those with fewer water-soluble components need 180-proof alcohol.
Seal the jar for 6 or more weeks to give the alcohol time to absorb the active components of the herbs. Shake it occasionally.
After opening the jar, strain the plant parts from the liquid.

Be sure to label the jars with some basic information about the tincture, such as:

the common or Latin names of the herbs used
the parts of the plants and whether they were fresh or dried
the type of alcohol and its concentration
the date of creation
instructions on how to use the tincture

How to Use Tinctures

To use a tincture, fill a dropper or small syringe with the liquid and drip it into the mouth, just under the tongue. Hold the tincture in the mouth for a few seconds before swallowing. Rinse the mouth thoroughly with water to get rid of the bitter taste. The precise dosage a person should take depends on their age, but it is best not to take more than 2 small full droppers. Do not give tinctures to children.

Herbs Marketed for Weight Loss: What Does the Science Say?

Some herbs and spices may help support weight loss in addition to a nutritious diet and regular physical activity. This can include cayenne pepper and cinnamon, among others. Many herbs and spices have been shown to fight cravings and boost fat burning and weight loss.

Here's a look at some herbs often touted for their weight loss properties, along with the scientific evidence:

Fenugreek: Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss. A 2023 systematic review built on previous findings on cardiometabolic risk factors by expanding its analysis to waist circumference and blood pressure. It found that, among other benefits, administering fenugreek could positively affect waist circumference. Another review analyzed research that investigated fenugreek supplementation on high-fat-fed rats. It concluded a positive potential effect of fenugreek for weight loss, with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by the fenugreek, which helps control appetite.
Cayenne Pepper: Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day. Capsaicin may also reduce hunger to promote weight loss. However, one 2016 study concluded that the effects of capsaicin on satiety may be more the result of gastrointestinal distress rather than an increase in the hormones that influence feelings of fullness.
Ginger: A 2024 review and meta-analysis examined 27 studies that analyzed the effects of ginger on weight loss. The researchers concluded that ginger supplementation can reduce body weight, body mass index, and body fat percentage. However, they add that more high quality trials are needed.
Oregano: A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that many in vivo and in vitro studies confirmed the positive benefits of these oils on obesity-related conditions and their effects. Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body. However, research on the effects of oregano and carvacrol on weight loss is still very limited. Human-based studies are lacking in particular.
Ginseng: One small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition. However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.

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Caralluma Fimbriata: One 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo. Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group. However, research on this is older and limited. More recent research would help confirm these findings.
Turmeric: A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation. Research from 2022 also gave results that suggest curcumin may be beneficial for weight loss. However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric. More research is needed to examine how turmeric itself may impact weight loss.
Black Pepper: One 2022 study found that supplementing with piperine helped reduce body weight in rats on a high fat diet, even with no changes in food intake. Another 2020 study on high fat diet-induced obese mice found similar results. Unfortunately, current research is still limited to test-tube and animal studies. Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.
Gymnema Sylvestre: In fact, one 2022 study looked at the effects of a 14-day program that involved Gymnema sylvestre supplementation on the consumption of sweet foods and discretionary sugar intake in adults. It found that people who consumed Gymnema sylvestre mint noted a reduced desire, perceived pleasantness, and intake of sweet food over that period, right from day 1 of the study. Researchers did acknowledge that participants’ behavior might also have been influenced just by their being involved in the 2-week trial.
Cinnamon: Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel. Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.
Green Coffee Bean Extract: A 2017 study on female obesity involved participants taking 400 mg of green coffee bean extract for 8 weeks. This supplementation, alongside a modified diet, resulted in more weight loss than following the modified diet alone. It’s important to remember that studies with limited demographics and short testing times do not reveal the long-term effects of green coffee bean extract. Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee bean on weight loss.
Cumin: One small study involved the addition of cumin and lime to the diet and weight loss routine of 72 overweight participants. Researchers concluded this regime had positive effects on their weight management. Another small study focused on 88 overweight women. It found that cumin supplementation accelerated weight loss in some participants.
Cardamom: One 2021 review examined some human and animal studies that had focused on cardamom in relation to metabolic conditions. Cardamom’s influence on weight loss in humans has yet to be fully investigated.

Potential Risks and Side Effects

Herbal tinctures, like herbal supplements, have several potential side effects. Many people presume that herbal, natural, and safe are synonymous. Just because a remedy is “herbal” or “natural” does not necessarily mean that it is safe or effective.

Before making and using an herbal tincture, a person should consider:

possible interactions with current medications
safe ways to use the tincture, as some may be toxic
potential allergic reactions

Before attempting to make an herbal tincture at home, note that some plants have toxic parts. Many people prefer to buy tinctures instead. A person should be knowledgeable about the plant and understand the potential for toxicity and exposure to pesticides before trying to make a tincture.

It seems like these products should be harmless. After all, you use herbs all the time when you’re cooking. But some may not be safe, especially if you have certain medical conditions or take some medications. Talk with your doctor before taking any supplements.

Here are some examples of herbs and their potential side effects:

St. John's Wort: This popular supplement is often taken for depression, anxiety, and sleep problems. But it can cause side effects like headache, nausea, dizziness, and dry mouth. And it may make you more likely to get sunburned. It also can cause problems if you take certain drugs -- from heart medicines to antidepressants, and even birth control pills. And it can make some chemotherapy less effective.
Kava: This is supposed to help with anxiety and insomnia. But it may cause liver damage, like hepatitis. So you shouldn't take it if you have liver or kidney problems. Kava also can be dangerous if you drink alcohol or take other drugs that make you sleepy.
Ginkgo Biloba: People often take this to try to improve their memory. Some believe ginkgo biloba also helps with circulation, mental function, and altitude sickness, among other health conditions. But it can thin your blood and cause bleeding. That's especially risky if you take blood-thinning drugs.
Arnica: Some people believe rubbing oil from this plant on their skin helps ease pain from bruising, as well as from swelling and aches. Others take the supplement to try to help with constipation. But eating the herb can raise your blood pressure and cause a fast heartbeat and shortness of breath. It can even damage your liver, or bring on a coma or death.
Ginger: People take this to try to ease nausea brought on by surgery, chemotherapy, or motion sickness. And sometimes it's used to treat arthritis or other joint pain. But ginger may cause problems with blood clotting, heart rhythms, blood pressure, and blood sugar levels. Check with your doctor before taking this if you are on blood thinners or have diabetes.
Goldenseal: This remedy, which has a long history among Native Americans, is used for constipation and colds, eye infections, and even cancer. But goldenseal can affect your heart’s rhythm, affect blood clotting, and lower your blood pressure. You should check with your doctor first if you have blood clotting problems or are on blood pressure medicines.
Aloe: Rubbing this plant on a burn or wound may help it heal or feel better. But some people also take it by mouth, and that can cause an abnormal heart rhythm or kidney problems. It also may lower your blood sugar levels if you have diabetes. Oral forms of aloe are added to herbal weight-loss products. Oral aloe causes bowel movements and many aloe weight-loss products are marketed as “internal cleansers.” Aloe supplements have not been proven to promote permanent weight loss. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Therefore, taking oral aloe is likely unsafe, especially at high doses.
Ephedra (Ma Huang): Also known as ma huang, this herb has been used for thousands of years in China and India to treat coughs, headaches, and cold symptoms. More recently, it's been used to help people lose weight and get energy. But studies have found it may boost the chance of heart problems and strokes, and cause a rise in heart rate and blood pressure. Doctors also warn of possibly deadly interactions with many heart medicines. The FDA has banned ephedra as a dietary supplement, but it still can be found in some herbal teas.
Panax Ginseng: Some people take this because they hope it will slow aging. Others take it for diabetes, to boost immunity, or to help with sex. But it may lead to a drop in blood sugar, so it can cause issues for people with diabetes. You also shouldn’t take it if you take blood thinners.
Black Cohosh: This supplement is often used for menopause symptoms like hot flashes and night sweats. Some women also try it to help with PMS. But it should be off limits for anyone with liver problems, because there’s a chance it can cause inflammation or failure. It should also be avoided by women with breast cancer until more is known about how it may affect them.
Garlic: Some people believe it helps with high blood pressure and can treat cold symptoms. Studies show it can lower your cholesterol a bit, too. It’s safe for most people, but garlic can thin your blood. That can increase your risk of bleeding if you take blood-thinning medications for heart problems.
Licorice Root: Some people use this to treat coughs, stomach ulcers, bronchitis, infections, and sore throat. But it can raise your blood pressure and cause issues with heart rhythms, so check with your doctor first if you have heart problems. Excessive amounts also can cause problems for people with kidney disease.
Nettle: This is thought to help with allergies and arthritis, kidney and bladder stones, and urinary tract infections. Some people use it on their scalps to fight dandruff. But nettle can make your body hold on to water, so you shouldn't take it if you retain fluid because of heart or kidney problems or if you take diuretics.

Other Herbal Weight Loss Products and What You Should Know

Ephedrine: Ephedrine is a common ingredient in herbal dietary supplements used for weight loss. It’s also an ingredient found in asthma medicine. In addition, ephedrine is used to make methamphetamine or speed. Ephedrine can slightly decrease your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can be dangerous. It can cause high blood pressure, changes in heart rate, trouble sleeping, nervousness, tremors, seizures, heart attacks, strokes and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In the US, ephedra-containing dietary supplements are no longer available.
St. John’s wort: There aren’t too many studies that examine the use of St. John’s wort as a weight-loss agent. However, keep in mind that it shouldn’t be combined with anything that contains tyramine - aged cheeses, cured or processed meats, wine, pickled or fermented vegetables and citrus or tropical fruit to name a few.
5-hydroxytryptophan (5-HTP): 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. This extract from a West African plant seed contains an ingredient that is linked to a rare and potentially deadly blood disorder. It has not been proven to be an effective weight-loss agent. Until more is known, 5-HTP products should be avoided.
Chitosan: Some research suggests that combining chitosan with a calorie-restricted diet might result in a small amount of weight loss. But taking chitosan without reducing caloric intake doesn’t appear to cause weight loss. People with shellfish allergies might be allergic to chitosan as well.
Pyruvate: Pyruvate appears to be safe, but its claims of boosting metabolism, decreasing appetite and aiding in weight loss need further study.
Cascara: Cascara is only marketed as a dietary supplement. It is a common ingredient in weight loss products and is mostly used as a laxative for constipation. Misuse of this herb can cause disturbances in electrolytes (such as potassium and sodium). Electrolytes help your body maintain normal functioning. Do not take if you are pregnant or lactating (can be passed into breast milk). Cascara may interact with medications such as digoxin and diuretics.
Dandelion: Dandelion is a natural diuretic (a substance that makes you urinate more often). This is how it causes weight loss. Dandelion has been known to cause allergic reactions. People who are allergic to ragweed and related plants (daisies, chrysanthemums, marigolds) are likely to be allergic to dandelion.
Glucomannan: Glucomannan tablets are not considered safe as they can sometimes cause blockages of the throat or intestines. Glucomannan may interfere with blood sugar control. Blood sugar should be closely monitored if you have diabetes and use glucomannan.
Guarana: Guarana contains caffeine and may cause high blood pressure. Some of the extracts have been known to interact with anticoagulants (e.g., warfarin [Coumadin®]) and lengthen the bleeding time in the event of a health emergency. Many advertisements state that guarana is free from side effects; however, this statement is not true. Side effects may include nausea, dizziness, and anxiety.
Yerba mate: A few cases of poisoning, which led to hospitalization, have been reported with the use of this product. When taken in large amounts or for long periods, yerba mate increases the risk of mouth, esophageal, laryngeal, kidney, bladder and lung cancers. This risk is especially high for people who smoke or drink alcohol.
Guar gum: Guar gum can also cause large swings in blood glucose (sugar) levels. If you have diabetes, you should avoid this ingredient.
Herbal diuretics: Herbal diuretics can interact with certain drugs like lithium, digoxin, or conventional diuretics such as furosemide or hydrochlorothiazide.

Important Considerations

"Natural" Doesn't Mean "Safe": One mistake that people make is thinking that herbal supplements are good for them because the ingredients aren’t synthetic. Herbs are not always safe just because they’re natural.
Lack of Regulation: The Food and Drug Administration (FDA) doesn't need to approve dietary supplements. You might be surprised to learn that makers of dietary supplements rarely do clinical trials. Some weight-loss supplements have been found to have ingredients that aren't listed on the label, such as prescription medicines.
Possible Interactions with Medications: Many herbal supplements have limited or no consistent data to support long-term weight loss efficacy and safety. They also have the potential for adverse interactions between supplements and prescription medications.

General Safety Advice

Do not take herbs if you are pregnant or trying to become pregnant.
Do not take herbs if you are nursing.
Do not give herbs to a baby or child.
Only buy preparations that have the plant’s ingredients listed on the package. (Note: There is no guarantee of the health benefits promoted by herbal products.)
Do not take herbal remedies if you are taking a long-term drug (e.g., high blood pressure medications, antidepressants, and other drugs). If you are unsure, talk with a healthcare provider before taking any herbal preparation.
Do not take herbal remedies if you take drugs that have a narrow margin for safety, such as warfarin (Coumadin®), digoxin, phenytoin (Dilantin®), lithium (Lithobid®, Eskalith®) and theophylline (Theo-Dur®, Theo-24®, others. If you are unsure, talk with a healthcare provider before taking any herbal preparation.
Always tell your healthcare provider if you are taking any herbal remedy or alternative medicine.

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