Hey Marlboro Man, Meet St. John

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More than 300 studies conducted since the late 1960s have suggested that milk thistle seed extracts are effective and safe. In standardized extracts, silymarin, the seeds' main chemical complex, is concentrated to 70 percent. Studies show that standardized milk thistle seed preparations alter the liver's outer cell structure to prevent toxic chemicals from entering liver cells. Milk thistle also stimulates the liver's capacity to generate new cells and spurs antioxidants specific to the liver to scavenge harmful oxygen radicals.

Standardized milk thistle products should deliver 420 milligrams of silymarin daily, divided into three doses. You should see results in six to eight weeks. After that, you can reduce the dose to 280 milligrams per day. No side effects have been associated with milk thistle seed extracts other than occasional reports of loose stools.

In more than two dozen clinical studies, extracts of St. John's wort (Hypericum perforatum) have improved mood associated with mild to moderate depression. This herb also may be useful for smoothing the emotional edge associated with giving up cigarettes. In the studies, participants experienced significant improvements in depressive mood indicators--feelings of sadness, hopelessness, helplessness, uselessness, fear, and difficult or disturbed sleep. No significant side effects have been observed.

Until recently, most standardized St. John's wort preparations have been calibrated to contain 0.3 percent hypericin, believed to be the herb's primary active constituent. Recent evidence shows that another compound in St. John's wort extracts, hyperforin, may be behind the herb's antidepressant activity. Standardized extracts of St. John's wort are taken in a dose of 300 milligrams three times daily.

Finally, remember the basics: Eat plenty of fruits and vegetables, and get a good night's rest, every night. Stick to a regular exercise regimen that combines stretching routines such as yoga with aerobic workouts. And don't be afraid to seek professional support.

From Herbs for Health (July/Aug. 1999). Subscriptions: $24/yr. (6 issues) from Box 7708, Red Oak, IA 51591-0708.

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