The Holistic Herbalism Podcast

Herbalists' Views on the Top-Selling Herbs (Part 3): Wheatgrass, Beet Root, & Ginger

• CommonWealth Holistic Herbalism • Episode 246

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In part three of our series on the top-selling herbs in the United States, we cover wheatgrass, beet root, and ginger supplements.

As we share our opinions about these popular herbal supplements, our primary goal is to help you understand these herbs in their breadth and depth. They’re too often pigeon-holed into limited ranges of application – the usual answers to “what is it good for?” are too small! There’s plenty more to say about them than their most common selling points.

If you’re an herbalist, it’s good for you to be well-informed about herbal supplements which people take most often. You can learn what is popular, and why it is. You can understand how to answer questions about those plants, how to differentiate hype from health, how to help someone find a better alternative, and which supplements just aren’t worth the cost. This series is intended to help you do that!

If you’re new to herbalism, we’re happy that we get the first chance to form your thoughts around these herbs. At the same time, this will act as a guide to developing ‘marketing literacy’ as applied to herbal supplements – and some good old-fashioned materia medica study, too.

7. Wheatgrass / Barley grass – Triticum aestivum / Hordeum vulgare

8. Beet root – Beta vulgaris

9. Ginger – Zingiber off.

Find the previous episode of this series here:


Whether you’re a brand-new beginner or an herbalist with experience, it’s always helpful to study the herbs in depth! Our comprehensive presentation of herbal allies is in our Holistic Herbalism Materia Medica course. It includes detailed profiles of 100 medicinal herbs!

Like all our offerings, this self-paced online video course comes with free access to twice-weekly live Q&A sessions with us, lifetime access to current & future course material, open discussion threads integrated in each lesson, an active student community, study guides, quizzes & capstone assignments, and more!

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Our theme music is “Wings” by Nicolai Heidlas.

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Speaker 1:

<silence> Hi,

Speaker 2:

I'm Ryn and I'm here at Commonwealth Holistic Urbanism in Boston, Massachusetts, and on the internet everywhere. Thanks to the power of the podcast today, katya's hard at work on some material for the business skills course. Um, and I'm making a podcast episode continuing my series here on the top, selling herbs in commercial products, so supplements, capsules, gummies , um, big brand tinctures that are sold in all the stores. That kind of stuff is what we're talking about in this sequence. If you missed the earlier , uh, this is , uh, part three in the series. Previously we addressed the , um, the, the first of the , uh, the first six , uh, top selling herbs , um, in, in the , in the list. And that was cilium, elderberry, turmeric, ashwagandha. And then after that, it was apple cider vinegar and cranberry. So those are the top six. Today, we're gonna get through seven, eight, and nine. Those are wheatgrass and also barley grass , uh, beet root, and ginger. So I'm gonna be trying to give you the herbalists perspective on these things, and , uh, help to see if we can break them outta their boxes a little bit or add some context, essentially. Um, to give you the kind of response that I might give, if a client of mine came and said, Hey, Ryn , do you think this is a good supplement? Do you think it's worth it? Do you think it'll do what it claims to do? Or what people say it will do? Um, those are the kind of ideas we're trying to get across in this sequence. So , uh, without any further ado, let me just remind you that I'm not a doctor. I'm an herbalist and a holistic health educator. And so the ideas discussed in this podcast do not constitute medical advice. No state or federal authority licenses herbalist in the us . So these discussions are for educational purposes only. I wanna remind you that good health doesn't mean the same thing for everyone. Good health doesn't exist as an objective standard. It's influenced by your individual needs, experiences, and goals. So keep in mind, I'm not attempting to present a single dogmatic right way that you must adhere to. Everyone's body is different. So the things that where talking about may or may not apply directly to you , but I hope that they're gonna give you some new information to think about, some new ideas to research, and to experiment with Further finding your way to better health is both your right and your own personal responsibility. This doesn't mean you're alone on the journey, and it doesn't mean that you're to blame for your current state of health, but it does mean that the final decision, when you're considering any course of action, whether it's discussed on the internet or prescribed by a physician, that's always your choice to make. Okay? And let's, let's have it be an informed choice. You know, that's kind of the subtext of <laugh> of, of that reclaimer , uh, leading into an informational, educational type of a podcast. So I think you knew that though, right? That was clear to begin with. All right , so let's get into it. Um, we're looking at number seven on the bestselling list and recall, these are the numbers from the year 2023. We won't have data for 2024 until probably October of 2025. That's usually when this report comes out with the, the data for the preceding year. So that's the most current data we've got to work with, alright ? But , um, in that span of time, wheat, grass , and also barley grass , we're hitting at number seven on the bestseller list. And remember, this is all still in the mainstream channel. We'll come to the so-called natural channel , uh, towards the tail end of this series. But mainstream channel, you know, we're trying to look at the maximum possible view here. The , the widest , uh, type of sales, and that is, that is what you call the mainstream, you know? So , um, just to give a little, little grounding on that. So, yeah, so number seven, wheat grass and barley grass . Now, these two are combined. Um, they are separate plants, but combining them makes sense because , um, they're, they're recommended and perceived and consumed in essentially the same way by anybody who's preparing them or selling them or buying them. Um, in, in essentially all circumstances that I've ever encountered. That's, that's a , an ident ident , an identity relation, you know , um, so wheat here we're talking about tricom, aum and related trium species as well. And then barley, that's Jem vulgar . Um, so with these ones, there was an increase in sales. Um, sales were up , uh, about 104% of, of these from the prior years data , um, which essentially means a , a doubling in sales, right? So that's pretty good , uh, for the people who make it. But what's the deal with this? Like, why are people into it? When you look at some of the claims about wheat grass or barley grass , um, some of them are a little over promising, as far as I can see, right? You'll see claims about this amp amping up detox functions in the body, or providing some profound kind of nutrition that you can't get anywhere else. And that's not exactly the truth as I understand it. Okay? So when I look at wheat grass and barley grass , the benefits that I see present there, there are some that exist , right? They are primarily derived from the chlorophyll that they provide. Um, when you take a dark green plant material and you blenderized it, 'cause usually these are consumed as a juice or maybe as a powder that you're gonna mix with water and slug back as a drink, right? Um, anything that has that deep green color from chlorophyll has chlorophyll in it, and chlorophyll is helpful. Chlorophyll itself serves , uh, a broad array of functions in human physiology , um, including some anti-inflammatory action and some effects to help to normalize blood sugar levels or to especially to reduce , uh, unhealthy spikes and crashes in blood sugar. Um, and I, I like to, to comment on that about chlorophyll whenever it comes up. You know, in my , um, in our course on phyto chemistry, I spend a while in there talking about chlorophyll and how there's a very close structural similarity between chlorophyll in plants and hemoglobin in humans. And we think that that's meaningful. We think that there's some interesting parallels going on there. Um, but that's not to say that chlorophyll is like replacement hemoglobin, or you can turn your blood green if you eat enough veggies. Um, it is though to say that this is something that humans have consumed for our entire evolutionary history, often in very large amounts because we would be forging on wild greens and , um, and then later of course, growing and cultivating green leafy veggies and eating them as a staple part of most diets , um, throughout most of the world, throughout most of history, <laugh> , right? And of course , uh, we all understand that it's healthy to eat green leafy veggies and to get not just the chlorophyll, but also the fiber and other minerals and nutrients and vitamins and stuff that they provide, right? Um, and so all of that is true, and that's , uh, one of the many good reasons to eat, eat green leafy veggies, right? But it also means that when we're looking at wheat grass , um, the perspective that I've come to is if you eat green leafy vegetables with any kind of regularity, any kind of significant quantity, then you don't need to drink grass juice. And that, in fact, it's healthier for your body to eat green leafy veggies than it is to drink grass juice. So if you enjoy drinking grass juice, if it just tastes good to you and you like how it feels, and you squeeze some lemon in there and make a little grass juice cocktail, cool, go for it. That's fine. Um, as long as you don't have a gluten sensitivity. I'll say more about that in a moment. Um , but I would not regard this as being a uniquely potent source of nutrition. Honestly, if we were to line , uh, the nutrient numbers for wheat grass and barley grass up against those for something like nettle , um, I still find that the nettle comes out on top <laugh>, right ? So , um, so, and the other element is that these are not like nettle in the context of having , uh, a variety of other interesting and, and potent , uh, phyto constituents at play with nettle. We're getting not just a , a high representation of keratin , um, a nice , uh, anti-inflammatory, anti allergenic , uh, histamine modulating friend , um, but also a lot of activity that's centered on kidney function and diuretic effects and anti-inflammatory power through the kidney in particular. Um, and so for most of our green herbs that we regard on as being nutritive agents, in addition to having more specific medicinal activity , uh, I , again, I find that the wheat grass and barley grass isn't super impressive by comparison. So , um, the note about gluten, right? Uh, now a gluten is a general term for a protein found in a seed or a grain. Uh, and so when people grow wheat grass, you are harvesting it before it can form the grain or the, or the seed, right? So technically speaking, there shouldn't be gluten in wheat grass or in barley grass . However , uh, there are always issues of cross-contamination, especially if this is more of like a mass produced product or something you're gonna buy that's already made. Um, it is entirely possible that there could be some cross-contamination or that could, there could be some, you know, very early formed , uh, bits of seed that got thrown into the mix. And so if you have, particularly if you have a significant, a strong gluten sensitivity, you're on the celiac end of the spectrum, as opposed to the no discernible symptoms end of the, of the sensitivity spectrum, right? The closer you are to that, to that end of it , uh, the less good idea it is for you to consume wheatgrass or barley grass , because there can be reactions. And we have indeed had , um, feedback from clients and students with strong gluten sensitivity , um, who found that they had a negative reaction to consuming these things. So just in the same way that we steer people away from working with oat straw or milky oats when they have a gluten sensitivity, same thing over here, I would steer that person away from taking wheat grass or barley grass shots. Okay, there we go. Number eight , uh, on the bestseller list was beat , beat , root , beta vulgaris . All right ? Um, uh, noteworthy element here , uh, for be root in terms of sales over that period of time, out of all of the items that they tracked , uh, in, in this investigation, this market study, bee root supplements had the highest level of percentage , uh, sales growth. So compared to their prior, you know, sales, they had the biggest leap forward, right? And , uh, out of , out of everything on, on all of the lists, this was the biggest, the biggest jump in that given year. Um, when you look back through the, the prior publications, what you'll actually observe is that beet root supplements have been rapidly climbing the charts in the past five years, since like 2018 on forward, it's been like beet root shows up, and then it jumps a few places and then a few more, and now it's like all the way up here at number eight. Um, so that's all to say that there's been a trend of increasing interests , um, and increasing sales , uh, for these products over that, over that course of time, people are hyped about beets. People are like, ah, yes, beets , uh, it's a , it's a good red food. And also we can do supplements with it. We can make these concentrated , uh, juice shots. We can make these isolated tablets and capsules and stuff for people to swallow. I've seen beet root extract gummies out there now, <laugh>, you know, 'cause there's a gummy for everything these days. Um, and so what's going on? What's, what's the deal with this? When you check into it, what you'll find is , uh, often centered around blood circulation. Um, really if we step back, so beet root is a , a rich source of these compounds called nitrates, and those are metabolized in our bodies to something called nitric oxide, nitric oxide, or it's written no capital n , capital o nitric oxide. Um, so nitrates are supportive to, and these are, these are like from product claims, right ? Supports muscle health, supports metabolic health supports vascular function, right? So specifically what's going on here is that nitric oxide serves a vasodilatory function. So if you think of a vein or a blood vessel like a tube, if you dilate that tube, you expand it , uh, that reduces the pressure on the fluid inside of the tube. Okay? Um, so this is gonna allow blood flow to areas where it had been restricted. Blood flow can be restricted. When those tubes are too small, they're too squeezed down, they're too tense, right? Hypertension is a medical term for high blood pressure resulting from tension, too much tightness in the blood vessels when they dilate, when they open up, then the blood pressure goes down. But also you get better blood flow to the periphery of your body, to the inner organs, to places that need to have that, that movement in , in, in the circulation in order to be fed with blood to clear away waste products and toxins that may be generated as part of normal metabolism. Um, so this is indeed a good thing. Um, nitric oxide effects on blood flow and circulation and blood movement, those can really account for much of the observed benefits of bee root as a food and also as a, as a supplement. Um, nitrates have this other interesting thing, and this is where we get into more of the like sports element. And the workout element is that when you have more nitrates in your system, like more available to you , they reduce oxygen consumption , um, in the muscles when they are working, when they're under load , when you're, when you're doing something with your muscles. Um, a way to say this is that it lowers the, the energy cost , uh, of your body. So, you know, when you work your muscles, it's burning fuel, you burn sugars. Um, you, what you really do is you burn this thing called a TP at the , down at the cellular level, right? But that can be created from various substrates, sugars, and fats and proteins and, and ketones can all be transformed into a TP and then utilized, right? Um, when we have more nitrate available, we're able to run that fire more efficiently. Um, and at the same time as that's going on, we're having that, that increase in blood circulation, right? Um, and so we're not getting like, restricted blood flow to a working muscle, which is never, never a good thing. Um, that's, that's where we get cramps, that's where we get spasms. Um, that's one way to describe a heart attack, actually restricted blood flow to a muscle that's working over time . Um , so anyway, nitrates, good blood circulation, good lowered energy costs at the, at the muscles and the metabolic level. Good, right? Um , just as a little side note, you know, another thing that boosts nitric oxide production, sun exposure, healthy sun exposure, of course, right? I'm not saying go ahead and burn yourself until you're beat red and then suddenly your , uh, <laugh> your nitric oxide powers will be, will be mighty and amazing. But some sun exposure does in fact cause this reaction. And this is one more reason , uh, if we need another one to exercise outside as much as possible. Um, and as much as you know, your climate and your latitude allows, all right ? So , uh, all of this taken into account, we can understand why beat root was kind of popularized first, like starting five or even seven years back as something like an energy support supplement. Something that's gonna be marketed for performance benefits towards athletes and people who exercise and people who work out , okay. Um, some beneficial effects of beat have also been established even in healthy young people , uh, now focusing on endurance and post-workout recovery. So we get to you on a treadmill, see how long you can go , uh, have you rest for a while . We supplement you with Bee Root for a while . We bring you back in treadmill tests , see your endurance. We see an improvement. We, we have you do a hard workout. We give some people sibo , some people bee root supplement, people who took the bee root , they're able to bounce back or they feel less pain and soreness and discomfort after their workout or resulting from it. Um, and then bee root has been tested in different types of workouts as well , um, including endurance type workouts. Ones that are focused on explosive power , um, like rapid power generation, like lift something , uh, heavy as fast as you can and throw it as far as you can. That's explosive power, right? Um, or even like striking, striking power if you're hitting a bag or you have something that can like, measure the Newtons of force you exert with each punch, you know , um, we can see improvements in that kind of thing. Uh, but also in high, high intensity interval training or just straight high intensity training , um, with been improvements found there. So the , the point to take away is that this does actually seem to be a supplement , um, or a food as well. 'cause you can get most, if not all of the benefits of be from eating them as a food in sufficient quantity , um, as you can get from taking a supplement. But, but it's helpful for multiple different types of exercise, not just one. There are some supposed workout boosters or performance enhancing supplements that might be helpful for endurance, but not have much impact on explosive power generation or sprint type workouts or things like that, and vice versa. But beet does seem to be pretty general, so that's cool. That's cool. What we're seeing more recently with beet root supplements is that they're reaching the general population. Um, so not just like athletes and, and, you know, workout freaks and that kind of thing, right ? Uh, who I'm right there with you, right ? But we're seeing this marketed now for more generalized cardiovascular support and even for cognitive support. Um, and this is not off base , right ? Again, if we just look at that basic function of providing nitrates boosting nitric oxide production, we're gonna get that vasodilation effect that does lower blood pressure. And since the most common expression of cardiovascular trouble is gonna include elevated blood pressure, that makes sense to go ahead and call that a cardiovascular support herb. Cool. Um, by the way, there is a question to ask as always, like, well, if this is something that can take high blood pressure and bring it down, should you avoid it if you have low blood pressure? And the answer to that is actually no. Because the things that tend to be forcing your blood pressure low are not like an overabundance of nitric oxide activity or something that this is gonna exacerbate or, or multiply. Um, so I wouldn't look at someone with low blood pressure and say, you should never touch a beat again. I don't think that that's required. I don't think that's necessary. Um, and as far as cognitive support goes, you know, again, just to say, increased blood flow includes better blood flow to your brain. Um, and , uh, like it or not, you know, your, your brain is a physical organ that requires good circulation of fluids in order to function well. A surprising amount of brain fog and other discomforts can be mitigated. Um, and therefore explained , uh, by improving blood flow and indicating that poor blood flow was a major issue there. Um, we don't wanna leave out other factors, of course, right? There could be a deeper problem. It could be that your CO2 levels are getting up into the two thousands range. You know, like there's lots of things that can give you, give you a cognitive issue, but , um, poor blood flow is certainly among them. And to the extent that be beet root is gonna improve circulation, we could see a , a beneficial change there. Alright ? So beet root supplements are fairly new, but beet of itself as a food is very, very old <laugh>, right? Uh, this is a , a traditional food in large swats of the world for a long starches of dime. Um, and that includes both as , uh, as like a , a cooked vegetable. Um, and even in a lot of circumstances can be consumed raw , um, but also fermented. Um, and so fermented foods , uh, with beet, like if you go to some grocery stores today, you can find a jar of sliced beets that have been fermented, and you can eat those up. That's a great way to take them. Um, now you're getting all the good stuff we just said about beet plus some probiotics. Great, fantastic. This is really good. Um, also fermented drinks like kavas , uh, is like a beet juice that's been fermented, sometimes even a little fizzy. Um, but, you know, beets have , uh, a lot of thing , a lot of appeal to them because they're a bit sweet, you know. And then of course there are the sugar beets <laugh> , which are, you know , um, selectively bred to have more and more sugar content, and they are a source for, for sugar directly. Um, but , um, I'm talking more about like the food beets. The, the ones with the dark red color red is critical here. Um, so red isn't like an exact indicator for the amount of nitrate in your beets, but it is the presence of , um, beta laan alkaloids , uh, which are present in beets as well, and contribute , uh, a fair amount to some of their medicinal impacts , um, primarily in the anti-inflammatory range. Um, but that's complimentary to the effects of the nitrates. And so I wouldn't wanna leave that out. Um, and I'd say the redder your beats the better. Yeah, there are gold meats , uh, gold beats. Um, I believe that those are more of a carotenoid presentation, but , um, they're lovely. Uh, they're, they're, they're just fine. And they , they do have a , a good strong representation of the nitric oxide content. So , uh, or the nitrite content, the precursor, so we can, we can get into that too. Very good. So that was beat. And then here we go with number nine, ginger. Boy, there is a lot to say about ginger, and in fact, we have said a lot about ginger , um, <laugh>. So , uh, I would point you back to episode 227. That was our herbs, A to z, A to Z series, and the whole episode was all about zinger . Um, it was the last one in the, in the sequence and , uh, really closed it out with a bang there. So , um, for the herbalist perspective on ginger, we took a good chunk of it there. I think it was an hour , uh, or more where we were just talking about that herb and all the different ways you can work with it. Um, but for our purposes in this series today, let's just note that ginger is very similar to turmeric. You know, one of those , uh, top four herbs , uh, turmeric, ginger is also what I would call a digestive first , systemic, second anti-inflammatory herb. So by that I mean that when you work with ginger, the primary effect , the dominant effect, the first effect you're gonna find is gonna be relieving inflammation. And also were leaving tension and warming and activating this , the , the movement and the , the metabolism first in the GI tract, and then there's some effects that spill out from there and get into your muscles and other organs and to your joints and connective tissues and so on. Um, so you, you can, and I think should regard ginger as just as potent, just as multifactorial, just as beautiful of an anti-inflammatory herb, as turmeric. Um , because that's what we find it to be. Now, most commercial products are going to advertise ginger simply for digestive support. And , um, that is the way people tend to know this herb best. Its capacity to relieve nausea is fairly common knowledge. Like even if people only know that about ginger ale. Um, and when I was a kid, it was like, well, you have to, if you're, if you're sick with nausea, then you have to open the ginger ale and pour it out and let it get flat and then go ahead and drink it. And there was like some special magic in letting it get flat. It's really just not having the carbon dioxide bubbles irritate , uh, an already irritated stomach lining. But, you know, when I was a kid it was some kind of magic spell <laugh>, right? Um, but , uh, but ginger can be taken in lots of different ways to relieve nausea. And um, and I think that's a key thing to keep in mind when considering ginger. Like, don't only identify it with the capsules or a little bit of spice powder that goes into meals, right? Ginger , um, can be effective as tincture. Uh, a few drops might be sufficient, and tincture can be really good when there's nausea, but you don't wanna swallow a whole lot all at once. Like, you don't wanna be taking big sips of tea, a drop or two of ginger on your tongue, give it 10 or 20 minutes and see what we get, right? Um, that can be really good. But, but tea can also be very effective for nausea. Um, uh, ginger powder mixed with honey into an ary preparation. Ginger candy , uh, or candied ginger , um, you know, chunks or slices of ginger that have been soaked in honey or sugar syrup and dried out. You can prepare your own ginger infused honey. You've got the, the, the ginger flavored honey first, and then you have your kind of like homemade candy ginger towards the end. Um, lots of different ways to work with this plant. Really, really handy. A lot of people are familiar with it already, you know, from culinary traditions, from cooking, from family recipes and things like that. Um, but uh, again, we can take it in lots of ways and we can work with it for a lot of different things. Ginger is, I would consider it a foundational herb. Um, and for me, you know, that doesn't just mean an herb that is very powerful or an herb that is very special in what it does actually for me, it more often means herbs that are really abundant. I would consider garlic another foundational remedy. Um, I would consider peppermint one, I would consider chamomile one. Um, and one thing that these all share in addition to being widely available, very accessible , uh, generally very affordable <laugh> as well. And those are all extremely valuable qualities. And in herb , um, is that this is what we call a poly crest herb . It can do many different things. So beyond being just, oh, take this when you have nausea, ginger is like deeply, deeply warming and releasing of tension, relaxant and also anti-inflammatory to your viscera, to your blood, to your muscles, to your mind even, right? Don't neglect ginger for patterns of, of mental cold. Um, any more than you would neglect ginger for patterns of digestive cold. 'cause it can affect both of them. Um, and then if you fold in topical remedies as well as ingested remedies, you know, like the applications for ginger are just really extensive, really varied. Um, it's one of the best herbs to learn , uh, in my opinion because of all these, these aspects of it that I've, I've just listed off to you. So , um, so I think it's great that Ginger is very popular and I'm always happy to see it , uh, on these lists. Um, and , uh, doing well and being well known in lots of different formats out there amongst the, amongst the everybody. Yeah. Okay. So again , um, a little deeper dive into Ginger. Follow the link in the show notes over to episode 2 27 and we'll get a lot more there. We also , uh, have a hour long profile , uh, a , a different one <laugh> okay. About ginger in our Material Medica course. Um, and in fact on the , uh, the page for the Material Medica course, there's a preview. And the preview is that video all about ginger. So even if you don't go ahead and buy the Material Medica course and dive right in, you can get that entry on Ginger, you can check that out. But I hope that you will , um, consider , uh, the Ria Medica course because, you know, it's always really helpful to study the herbs in depth , um, to study one herb and say, I wanna know everything that I can do with that plant. I wanna know all of its actions really get nuanced about its flavor, different ways we can apply it and work with it. Different reasons we might have for calling on it to just really dive in. 'cause it helps you to see an herb not only in one of those boxes, but to, to break out and to expand that vision. So we find this to be a really, really helpful practice. The material medical course has detailed profiles of a hundred medicinal plants and like all of the things we offer, this is a self-paced video course, primarily. You can also just get the audio files , um, and download those. Put them on your phone, take a walk in the forest, or chop some ginger , uh, as you prepare that into your own honey infusion while you listen and learn about it. Um, all of our courses also come with access , uh, to twice week , twice weekly live q and a sessions with me and Katya , uh, lifetime access to the current material and any material we add to the course in the future. We've got discussion threads in each course. You ask your questions right as you learn. We've got an active student community, which is like Facebook, but better 'cause it's Herbal <laugh> . Um , and it's , uh, a separate app on your phone and everything. We've got study guides for you, we've got quizzes, we've got a capstone assignment at the end of each major course. So , um, lots of different ways to enhance and to deepen your learning. Um, that's really our goal with the online program is to make it easy for you to learn, to reach people who learn in different ways, to provide material in a, in a variety of , uh, formats. And to be available to you to answer your questions directly , um, and to, to help you out so you can advance here. So anyway, there will be a link to that in the show notes and I do hope that you check it out. All right , everybody. That's it for this episode. Um, take care of yourselves, take care of each other, drink some tea, eat some beets, and enjoy all of the wonders that Ginger can bring and we'll be back soon.