As an acupuncturist and shiatsu provider, my clients often ask me for recommendations regarding herbs and supplements. Of course, any specific recommendation in this regard must be tailored to each individual based on his or her own body type, age, health condition and specific areas of imbalance. Nevertheless, there are a number of herbs and supplements which have wide application and can be recommended for most people. Here are my “most frequently recommended” herbs and supplements.

-    Multiple Vitamin – A good quality multiple vitamin providing 100% of the RDA for all vitamins and some of the more basic minerals. Many multi-vitamins recommend large doses, often as much as 10 times the 100% RDA. In my opinion, this is a complete waste of money. The body uses vitamins in minute amounts and taking more is not helpful. There are a few exceptions to this rule, noted below.

-    Vitamin D3 – 1000 IU per day (possibly more if you are dealing with a specific health issue which may be related to vitamin D deficiency.) There are so many modern diseases related to Vitamin D deficiency that I recommend additional Vitamin D3 supplementation.

- Vitamin B12 and Folic Acid – If you are vegetarian or simply eat a diet low in animal protein (which is highly recommended), then additional B12 and Folic Acid is recommended. For most people, I recommend the following: B12: 1 sub-lingual tablet 3 times a week. Folic acid: 400 mcg (0.4mg) per day.

-    Cod Liver Oil – 1 teaspoon per day. The Omega 3 fatty acids, and in particular Eicosapentaenoic acid (EPA) and Docosahexaenoic acid DHA, are so important for overall health and longevity, that I rate this simple product as one of the most important supplements you can take. Excellent brands are Nordic Naturals and Carlson’s.

-    Triphala is a combination of three Ayurvedic herbs and is an excellent digestive and tonic for most body types, especially if constipation is a frequent issue. The ideal way to take Triphala is 1/2 to 1 teaspoon of Triphala powder with 10 ounces of warm water upon rising in the morning. It’s best to mix the powder with hot water, let cool and drink the decoction straight down. Or, if you’re a hearty soul, take the powder on your tongue (being careful to hold your breath so as not to inhale any of the powder) and wash it down with warm water. If the taste is too bitter for your sensitivities, you can get Triphala in capsule form. In this case, take 2 to 4 capsules with 10 oz warm water upon rising. Either way, wait 30 minutes before eating anything. Triphala is a gentle and natural laxative which is not habit forming since it works by stimulating the liver and not by irritating the colon. Triphala is available at most supplement or natural foods stores. Note: do ot take Triphala is you are pregnant, nursing or have diarrhea.

- Aloe Vera Juice – take 2 oz Aloe Vera juice with 2 oz apple juice once or twice a day. Aloe Vera juice is a wonderful tonic for the digestive organs and at the same time, it helps to cool the body and reduce inflammation, especially in the digestive tract. If gastritis, acid reflux or Gerd are an issue, add 1/4 teaspoon of baking soda to the above mixture.

-    DGL Licorice – If acid stomach or acid reflux are an issue, suck on 2 tablets, 2 times a day, before main meals. May also be used any time you feel burning sensation in the stomach. DGL licorice tablets are available in most supplement or natural foods stores.

-    Livit II – 1 tablet, 3 times a day. Complete one bottle every 6 to 12 months, in the Spring or Fall. Available at Ayush Herbs in Bellevue WA. The liver is extremely important for overall health and in our modern society, is the organ which suffers the most from stress, lack of adequate rest and environmental toxins. Livit II is a traditional Ayurvedic  liver cleanser and tonic that is powerful yet gentle enough to give to children.

-    Magnesium Citrate or Amino Acid Chelate – 200 mg per day of magnesium. If you are dealing with a specific health concern, you may need more. See article on Magnesium, below.

-    Kefir – Drink one cup of organic, unsweetened, goat milk kefir, every morning on an empty stomach, about 30 minutes before eating. Otherwise, it’s best to avoid other forms of dairy.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

In traditional Chinese Medicine, the inner gel of the Aloe plant is a considered an excellent “yin” tonic, meaning that it helps to nourish, moisten and balance all the tissues and is suitable for all body types.  Below are some of the remarkable health benefits of Aloe Vera.

Inflammation in the body is a subtle but insidious killer. Inflammation in the G.I. tract can impair digestion and nutritional absorption.  Inflammation in the nervous system can lead to MS and in the brain, can lead to Alzheimer’s disease. Inflammation in the arteries is a major factor leading to heart disease and stroke.  Inflammation in the lungs or bronchial tubes can result in asthma.  Inflammation in the skin shows up as eczema, psoriasis, hives or acne.  Over the course of time, the damage from inflammation is perhaps the single greatest health risk that we face.  Because Aloe Vera has powerful anti-inflammatory properties, it is a valuable herb for a wide range of therapeutic applications.

Aloe Vera is excellent to reduce inflammation of the skin or the mucous membranes.  It is especially good for inflammation in the G.I. tract, for conditions such as ulcers, GERD (acid reflux or heartburn), gastro-enteritis, Crohn’s Disease, ulcerative colitis, Inflammatory Bowel Disease and hemorrhoids.  In addition, Aloe Vera is beneficial for inflammation of the urinary bladder, making it an excellent herbal remedy for interstitial cystitis.

Aloe Vera is beneficial for cardio-vascular disease as it helps to lower blood cholesterol and clear the arteries over time.  Aloe is also helpful for diabetes as it helps to normalize blood sugar and lower the need for insulin.  Aloe is a wonderful liver tonic and in some parts of the world is used for acute or chronic hepatitis or other liver problems.  And finally, Aloe is an excellent tonic for the female reproductive organs and is often used to reduce the symptoms associated with menopause.  Finally, Aloe Vera acts as an immune modulator by boosting production of immune factors and reducing immune hypersensitivity.

Recent scientific research has shown that long chain polysaccharides, which are abundant in Aloe Vera, help in the formation of glycoforms which are extremely important for good health on a cellular level.  Like tiny hairs or antennae on the surface of cells, glycoforms allow the cells to recognize, communicate and coordinate their work with one another.  Some pharmaceutical companies are now trying to manufacture polysaccharides in order to treat a number of health conditions.  By simply taking Aloe Vera, we can get these same polysaccharides, synergistically combined by Mother Nature, with dozens of other nutritional and medicinal factors.

In addition to providing all the health benefits mentioned above, Aloe Vera is remarkably safe for children and adults.  Reference books on herbal medicine give purified Aloe Vera gel the lowest possible rating for toxicity.

Many people believe they have used Aloe Vera when in fact, they have probably used a product which contains very few active Aloe ingredients.  The nutritional and medicinal properties in Aloe are extremely fragile and begin to breakdown within 2 or 3 hours after the leaves are cut.  For this reason, the plant must be processed quickly in order to filter out the bitter sap (which contains aloin and aloe emodin) and stabilize the important medicinal properties.  Many companies do not process the Aloe plant correctly and for this reason, much of the commercial Aloe Vera on the market today is practically worthless.  Or, if the aloin and aloe emodin are not completely removed, the resulting product can cause diarrhea or intestinal cramps.

There are several companies that make high quality Aloe Vera products and below are three that I have come to trust.

1) www.Serovera.com – 1-877-737-6267

Serovera is for people with chronic diseases of the intestinal tract; specifically Crohn’s Disease and Ulcerative Colitis.  It contains pure, pharmaceutical grade Aloe Mucilaginous Polysaccharides made from the inner gel of the Aloe leaf.

2) http://www.healthylifeharvest.com – 1-877-444-2563

Healthy Life Harvest produces an excellent freeze dried whole leaf Aloe Vera product in capsule. This product is excellent for upper G.I. disorders such as acid reflux and acid indigestion and for pelvic inflammatory disorders such as interstitial cystitis.

I don’t believe in panaceas.  However, there are only a dozen or so herbs in the world which have the remarkable range of therapeutic application as does Aloe Vera.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As many as 30% of Americans suffer from acid indigestion and/or Gastric Esophageal Reflux Disorder (GERD). These are actually two distinct disorders although they are often confused and sometimes overlap with one another.

Acid indigestion is experienced as a burning sensation or pain in the abdomen, just below the ribs. People who have this discomfort after eating assume they are producing too much stomach acid and seek relief from over-the-counter medication designed to neutralize excess stomach acid.  But in fact, very few people actually produce too much stomach acid.  In most cases, the problem is a deficiency in the protective mucous lining of the stomach.  Without the proper protection, the underlying stomach tissue is exposed to stomach acid which causes discomfort or possibly the formation of an ulcer in extreme cases.

On the other hand, GERD (also known as acid reflux or heartburn) is a condition in which stomach acid backs up into the esophagus, creating a burning sensation higher up, in the pit of the stomach, under the ribs or in the chest. Left untreated, GERD can lead to serious and potentially life threatening complications.

Some people develop GERD because they have a weakened lower esophageal sphincter muscle (LES) due to age or because of a hiatal hernia, which occurs when part of the stomach gets caught above the diaphragm. Specific foods can exacerbate GERD by weakening the LES or by stimulating acid production (see list below). Smoking and stress can also contribute to the problem.

Whether you suffer from acid indigestion or GERD, acupuncture can be extremely helpful in reducing or eliminating symptoms. In addition, the following dietary and lifestyle recommendations will be helpful in most cases.

Acid Indigestion

1)  One or two ounces of pure Aloe Vera juice, taken with a pinch of baking soda (sodium bicarbonate) two or three times a day, will help to heal the stomach lining and reduce inflammation.

2)  Deglycyrrhizinated Licorice (DGL) tablets. Whole Licorice root is a wonderful herb but it has one component (glycyrrhizin) which increases blood pressure. This component has been removed from DGL tablets which can be found in most health food stores or natural groceries. One or two tablets 15 minutes before a meal will help to increase the mucous protection in the stomach lining and regulate the stomach acid production. Note: DGL tablets must be dissolved in the mouth.

3)  Avoid or reduce chocolate, coffee, alcohol, fried or greasy foods, hot or spicy foods, citrus fruit (unless ripe and sweet), tomato sauce, ketchup, mustard, chili sauce, vinegar, ibuprofen, aspirin and tobacco.

4)  Drink plenty of room temperature water throughout the day.

5) Take two capsules of Mastic Gum in the morning on an empty stomach. Continue with this dosage until symptoms disappear.

Gastric Esophageal Reflux Disorder (GERD)

1)  Eat slowly and chew your food well.  Avoid over eating and never eat when tense or hurried.  Better to eat smaller, more frequent meals. The saliva is alkaline and will help to neutralize any excess stomach acid.  Also, eating slowly allows the stomach an opportunity to begin the digestive process and move the food into the duodenum. This one recommendation will do a great deal to alleviate painful symptoms for many people.

2)  Avoid or dramatically reduce chocolate, coffee, alcohol, fried foods, hot or spicy foods, carbonated beverages, citrus fruit, tomato sauce, ketchup, mustard, chili sauce, vinegar, peppermint, spearmint, ibuprofen, aspirin and tobacco. Not everyone responds to these foods in the same way. Keep a daily journal. By documenting your food intake and symptoms, you can identify which foods are a problem for you.

3)  Avoid lying down immediately after eating.  Allow at least two to three hours for food to digest before bedtime. Many people find it helpful to elevate the head of the bed four to six inches.

4)  Maintain a healthy weight. Being overweight is a key factor for GERD.

5)  Avoid lifting, bending, or stooping after eating.

6)  An ounce or two of Aloe Vera juice, with a pinch of baking soda, after meals can be a good home remedy for GERD.

7)  Papayas or papaya juice with 2 pinches of cardamom is another helpful preventative for GERD.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805