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Ayurveda is a traditional, holistic approach to medicine that originated in India. The system promotes mental, physical, and spiritual wellness through exercise, diet, and other lifestyle changes.

People who practice Ayurveda report that the traditional approach to medicine has several proven benefits. Results from an older 2014Trusted Source study proposed that researchers should do more to incorporate the knowledge from Ayurveda with clinically proven, modern medicines.

Certain herbs and spices play a major role in Ayurveda. The nonprofit Art of Living organization claims they can provide benefits such as:

• improving vitality
• purifying and detoxifying the body and blood
• boosting mental health
• improving digestion
• aiding weight loss
• improving skin tone
• helping to reduce the side effects of cancer

People may use Ayurvedic herbs internally or externally, depending on the specific herb and its intended purpose.

The following Ayurvedic herbs and spices have some supporting evidence that suggests they may help with certain aspects of a person’s health.

Cumin has a smoky, earthy flavor. People often use this spice in Indian recipes and recipes from the Southwestern United States.

Some evidence suggestsTrusted Source that cumin shows significant antioxidant activities in some test procedures.

The effect cumin has on free radicalsTrusted Source is suggested as the underlying reason for many of its pharmacological effects, which are:

• antimicrobial
• anticarcinogenic
• antimutagenic
• antidiabetic
• diuretic
• immunomodulatory (changes the body’s immune system)
• estrogenic and anti-osteoporotic
• gastrointestinal

Manjistha is also known as Rubia cordifolia or common madder. This plant may helpTrusted Source to positively alter the gut microbiome. However, to feel these effects, a person may need to take it in higher concentrations than those typically available through manjistha. For this reason, someone may wish to take a manjistha supplement or as part of a gut healing regimen.

Additionally, a 2020 studyTrusted Source of a compound extracted from the R. cordifolia root suggests a possible phytomedicine in treating bone diseases.

Also known as olibanum or Indian frankincense, Boswellia has a woody, spicy aroma when people cook with it.

Several studies suggest it may have positive health benefits:

• A 2016 studyTrusted Source showed Boswellia may help with reducing pain and swelling associated with osteoarthritis.
• Another 2016 studyTrusted Source showed that the herb may help prevent the growth of leukemia tumors.
• According to a 2018 studyTrusted Source, an herbal composition containing Boswellia helped improve asthma symptoms.

Licorice root may haveTrusted Source anti-inflammatory and antimicrobial effects, making it helpful in fighting infections when people use it regularly. It also has other uses, such as in dental treatmentTrusted Source and neuroprotective pharmacologyTrusted Source.

Ashwagandha is a woody plant native to India and northern Africa. People have used it in Ayurvedic remedies for at least 3,000 yearsTrusted Source.

Some evidence suggests that ashwagandha can help with stress and anxiety. An older study from 2012Trusted Source showed that high concentrations of ashwagandha root extract positively reduced stress and improved quality of life.

A study from 2016Trusted Source found that taking an ashwagandha supplement may help improve muscle strength. The researchers recommended using ashwagandha in conjunction with a resistance training program.

According to a 2018 placebo-controlled clinical trialTrusted Source, evidence suggests ashwagandha may benefit those with hypothyroidism.

Finally, a more recent 2021 systematic reviewTrusted Source of ashwagandha and its pharmacological use noted scientific evidence to support its effects on health and healing.

People often use brahmi, or Bacopa monnieri, when making Ayurvedic medications.

Some evidence suggestsTrusted Source brahmi may help with improving concentration, cognitive ability, and attention, with a 2019 studyTrusted Source investigating its efficacy in treating Alzheimer’s disease.

Ajwain grows in several countries around the world, including India and Iran. Though it may help with several areas of health, a 2019 trialTrusted Source found ajwain to have the ability to reduce blood sugar levels, meaning it could help people living with diabetes.

According to an older 2014Trusted Source study, the benefits and uses of ajwain over the years have included helping with:

• bloating
• loss of appetite
• fatigue
• abdominal pain
• abdominal tumors
• diarrhea
• respiratory distress

In addition, the herb may have the following effects:

• antifungal
• antibacterial
• antioxidant
• hypolipidemic
• antiparasitic

Turmeric has a distinctive yellow color and people often use it in curry recipes.

Some evidence suggestsTrusted Source turmeric may have an anti-inflammatory and antioxidative effect. This may make it helpful for certain inflammatory conditions, such as some forms of arthritis.

Additionally, early evidenceTrusted Source suggests that turmeric may exhibit skin health benefits when taken orally or applied topically. However, further scientific evidence is crucial to support this claim.

Neem is an herb that may haveTrusted Source antioxidant effects and help with several of the body’s functions.

Studies have indicated neem may also help with preventing or treating cancer. It is generally well-tolerated with minimal side effects.

Cardamom is another herb used in Ayurvedic medicine dating back thousands of years.

Some evidence suggests that using cardamom as an essential oil may help improve air intake during exercise and reduceTrusted Source blood pressure.

Bitter melon is a type of tropical vine related to squash and zucchini.

Some research suggestsTrusted Source bitter melon has a positive effect on the secretion of insulin and the control of blood sugar.

People who take insulin and would like to add this herb to their diet should discuss this with their doctor to prevent any concerning dip in their blood sugar levels.

Gotu kola adds no aroma or flavor to food, but studies indicate that it may help improve memory.

According to a 2016 studyTrusted Source, researchers found that 750–1,000 milligrams (mg) of gotu kola is more effective than folic acid in improving the memory of people who have had a stroke.

Triphala consists of three small fruits: amla, bibhitaki, and haritaki.

Evidence suggestsTrusted Source triphala has anti-inflammatory effects, which could make it effective in treating arthritis and other inflammatory diseases.

However, doctors and healthcare professionals often use triphala for digestive conditions, where it has several clinical usesTrusted Source, including as a laxative, an appetite stimulant, and an antioxidant.

Before starting any new diet or rubbing an herb or spice on their skin, a person should consider talking with their doctor.

Some experts warnTrusted Source that certain Ayurvedic medicine preparations can contain toxic levels of arsenic, mercury, or lead.

People should talk with a doctor before using any herbal or spice mixtures if they:

• take medications
• are living with a chronic health condition
• are pregnant or nursing