Spices & Herbs Library
Active Compounds & Smart Doses

Curcumin is fat-soluble and poorly absorbed alone — pair with black pepper (piperine boosts absorption ~2000%) and a fat source. Most RCTs use 500–2,000mg curcumin extracts (far above culinary doses). Anti-inflammatory effects in osteoarthritis, metabolic syndrome.

Strongest evidence: pregnancy and chemotherapy-induced nausea. 1g/day fresh ginger is enough. Drying converts gingerols to shogaols — both bioactive but different profiles. Tea, fresh root, or candied are all effective vehicles.

Use Ceylon ("true") cinnamon, not Cassia. Cassia has high coumarin levels — 1 tsp Cassia can exceed safe weekly coumarin intake (liver concern). Meta-analyses show modest fasting-glucose reduction in T2D (5-10 mg/dL). Not a substitute for medication.

Allicin forms when garlic is crushed — wait 10 min before cooking to allow alliin → allicin conversion. Modest BP reduction (≈ 7-8 mmHg systolic in meta-analyses). Aged garlic extract more stomach-friendly than raw.

Piperine is the famous "bioenhancer" — increases bioavailability of curcumin, beta-carotene, CoQ10. But it also enhances absorption of many prescription drugs (statins, certain antidepressants, propranolol) which can become a problem at high doses.

One of the highest-ORAC herbs (antioxidant capacity). Carvacrol has in-vitro antibacterial activity; clinical evidence is sparse. Dried form is more concentrated than fresh.

Small studies suggest aromatic exposure (smelling rosemary) modestly improves memory test scores. As a culinary herb, mainly an antioxidant. Avoid medicinal doses in pregnancy.

Thymol is a common component of mouthwashes (Listerine's original active). Traditional use in cough syrups for centuries.

Sweet basil for cooking, holy basil (tulsi) as Ayurvedic adaptogen. Limited human trials for tulsi suggest modest stress and blood-sugar effects.

Small trials show modest cognitive enhancement and hot-flash reduction. Thujone is neurotoxic in large amounts — culinary use is safe, but avoid medicinal extracts in pregnancy.

Chewing pods is a centuries-old breath freshener. Small trials show modest BP-lowering effects. Common in chai, garam masala, Scandinavian baking.

Highest ORAC value of any spice. Eugenol oil applied to gums numbs toothache (use briefly only). Eugenol inhibits platelet aggregation — caution with anticoagulants.

One of the most iron-dense spices — 1 tsp delivers ~1.4mg iron. Foundation of garam masala, Mexican mole, Middle-Eastern blends. Small RCT showed modest weight-loss support combined with diet.

Seeds and leaves (cilantro) come from the same plant. Some people have a genetic variant making cilantro taste like soap (OR6A2 receptor). Animal studies suggest mild BG-lowering effect.

Traditional galactagogue (milk-supporting). Maple-syrup body odour is a known side effect. Meta-analysis: modest fasting-glucose drop in T2D. AVOID during pregnancy.

Most expensive spice (~$5,000/kg). Multiple RCTs show antidepressant effect comparable to fluoxetine at 30mg/day. Toxic above 1.5 g/day. Used culinarily in microscopic amounts (a few threads).

Modest thermogenic effect (≈ 50 kcal/day extra burn). Topical capsaicin creams (0.025–0.075%) approved for nerve and joint pain. May aggravate GERD or ulcers.

Traditional post-meal digestive (mukhwas in India). Anethole has mild phytoestrogenic activity. Effective for infant colic in small trials (fennel seed tea).

Enteric-coated peppermint oil is one of the few supplements with strong RCT evidence for IBS symptom relief. Topical menthol (icy-hot) for headaches. Can relax the lower oesophageal sphincter (worsens GERD).

Always remove whole leaves before serving — they don't soften and pose choking hazard. Compounds infuse slowly during long-cook dishes (stews, braises).