Herbalism 101: A Beginner’s Guide to Healing Herbs, Teas, and Tinctures
- Luma Tea Herbalist & Research Team
- Apr 13
- 19 min read
Updated: Apr 13
Herbal remedies have been used by people around the world for thousands of years – and they’re still very much alive today. As a master herbalist trained in Chinese medicine (and other global traditions), I’ve seen firsthand how a simple cup of herbal tea or a few drops of a tincture can support health in gentle yet profound ways. You might be surprised to realize you’re probably practicing a bit of herbalism already whenever you brew peppermint tea for a tummy ache or use aloe vera on a sunburn.
In fact, the World Health Organization estimates 80% of people worldwide rely on herbal medicine for some part of their primary health care. Simply put, herbalism is the art and science of using healing herbs to promote well-being. An approach I feel is both timeless and timely in our modern world.
In this beginner’s guide, we’ll explore the what, why, and how of herbalism in an approachable way. You’ll learn exactly what herbalism is, how to begin your own herbal journey safely, the difference between an herbal tea vs. tincture, and meet a few common healing herbs to get you started. By the end, you should feel empowered (and excited!) to steep your first herbal brew or try that tincture you’ve been curious about – all with a solid foundation of knowledge to guide you.
Here are some of the key questions we’ll answer in this guide:
What is the definition of herbalism?
How can beginners start practicing herbal healing?
What’s the difference between herbal tea and a tincture?
Which healing herbs are best for beginners to know?
Let’s dive in and demystify the world of herbalism, one herb at a time!
What Is Herbalism?
Herbalism, also known as herbal medicine, botanical medicine, or phytotherapy, is the practice of using plants – their leaves, flowers, roots, seeds, and other parts – for medicinal purposes. In other words, herbalism is about harnessing the healing properties of plants to support health and manage various symptoms. This might mean drinking a tea made from chamomile flowers to calm anxiety, applying a salve of calendula petals to soothe a rash, or taking capsules of turmeric root to ease inflammation. If it involves a plant and it’s intended to benefit health, it falls under the wide umbrella of herbalism.
Herbalism is holistic by nature. Rather than isolating a single chemical compound, herbalists often use whole plants or mixtures of plants to address health concerns. The idea is that all the constituents of an herb work together synergistically, and that healing should take into account the whole person – body, mind, and environment – not just a specific symptom.
Herbal traditions usually emphasize personalized care and prevention, often incorporating diet and lifestyle changes along with herbs to restore balance in the body. This is a different philosophy from conventional medicine’s tendency to target isolated symptoms with single-compound drugs. (Interestingly, nearly one quarter of today’s pharmaceutical drugs are actually derived from plant compounds ( Source ) – a reminder that modern medicine owes a big debt to herbal knowledge!
Herbalism has deep roots in every culture. For millennia, people on every continent have developed herbal healing systems based on their local flora. Ayurveda in India, Traditional Chinese Medicine (TCM) in China, and Western herbalism influenced by Greek, Roman, and Indigenous American knowledge are just a few examples of rich herbal traditions. Despite differences in philosophy and herbs used, these systems share the core belief that plants can be powerful allies in healing. Today, herbalism remains popular globally – even mainstream in some places.
So, what is herbalism? It’s both an ancient practice and a modern complementary therapy. It’s the act of making a rosemary steam to clear your sinuses, or adding fresh ginger to your tea to settle nausea. It’s about viewing plants as medicine, whether as a primary approach or alongside conventional treatments. Herbalism can be as simple as growing a pot of mint on your windowsill for digestive tea, or as involved as formulating complex tinctures for an apothecary. At its heart, herbalism is a relationship – a partnership between people and the healing herbs that nature provides.
Herbalism for Beginners: A Holistic Healing Path
If you’re new to herbalism you don’t need to be an expert to start benefiting from herbs. There is no single “right” way to be an herbalist or to practice herbal healing. Many people engage in herbalism simply for the love of plants and wellness, supporting their own health and that of friends or family in gentle, natural ways.
You might already be doing this without calling it herbalism. Do you brew chamomile or valerian tea at night to help you sleep? Sprinkle basil, parsley, or cilantro on your meals? Use a minty salve to relieve a headache? If so, you’re already tapping into herbal remedies.
Key principles for beginner herbalists often include curiosity, respect for nature, and a willingness to start small. Unlike popping a pill for instant effect, working with herbs tends to be a slower, more gradual journey of learning what works for your body. Here are a few tips to set you on the right path:
Start with one herb at a time. It’s tempting to buy an entire shelf of herbal teas and supplements, but you’ll learn (and benefit) more by focusing on a single herb and really getting to know it.
Many experienced herbalists recommend choosing one plant ally at a time – tasting it, observing its effects, and studying its properties – as an excellent way to build your herbal knowledge without overwhelm. For example, you might spend a week exploring peppermint: drink it as tea, try a peppermint oil diffuser, read about its digestive benefits, and note how it makes you feel. Once you’re familiar with peppermint, you can move on to another herb, and so on. Over time, these “little” learnings add up to a solid personal materia medica (collection of herbal knowledge) of the plants you know and love.
Integrate herbs into your daily routine. One of the best ways to understand herbs is to use them in ordinary ways that already fit your life.
If you enjoy cooking, start incorporating flavorful medicinal herbs into your recipes – for instance, add extra garlic and rosemary (great for immunity and circulation) to a soup, or brew rice with a bay leaf (known to aid digestion). If you like tea or coffee breaks, swap in an herbal tea for one of your daily beverages (perhaps a calming lemon balm and lavender blend in the afternoon).
Love gardening or houseplants? Try growing a few easy culinary herbs like basil, mint, or thyme and tend to them – you’ll naturally start learning about their growth cycles and use. By weaving herbs into activities you already do, you’ll gain experience with plant medicine in a way that feels fun and natural, not like homework.
Keep learning from reputable sources. Herbalism is a vast field, and part of the joy is continual learning. Build up your knowledge base with a couple of good beginner-friendly herbal books (many classics and modern guides are available – check your local library or trusted websites).
Online resources can be fantastic as well – consider subscribing to a quality herbal newsletter or listening to herbal podcasts to soak up wisdom from trained herbalists. There are even structured herbalism courses (both in-person and online) if you decide to dive deeper, but you don’t have to start there. Even simple free resources like blogs and YouTube channels run by experienced herbalists can teach you a lot.
Just be sure to stick with credible sources so you’re learning safe and accurate information. (Pro tip: if something sounds too good to be true – like an herb that “cures everything instantly” – approach with skepticism and look for evidence-based information.)
Respect the power of plants (and know your limits). It’s important to remember that “natural” doesn’t automatically mean “safe.” Many plants have potent biochemical effects – that’s why they work! – and some can be harmful if used incorrectly.
For instance, a gentle tea herb like chamomile is very safe for most people, but something like foxglove (the source of the heart medication digitalis) can be dangerous. Beginners should stick to well-known, mild herbs in modest doses, and always follow reputable guidelines for preparation. If you’re taking medications or have a health condition, check with a healthcare professional before adding a new herb, since some herbs can interact with drugs or affect medical conditions.
While most over-the-counter herbal products are safe when used as directed, pay attention to your body’s responses. Herbalism encourages listening to your body – if an herb doesn’t agree with you, stop using it. When in doubt, consult an experienced herbalist or integrative healthcare provider for guidance. By treating herbs with the same respect you’d give any medicine, you’ll set yourself up for a positive, safe experience.
Above all, stay curious and patient. Herbalism is as much an art as a science, and part of the experience is finding what resonates with you personally. Some people connect deeply with the ritual of brewing and sipping teas; others love the convenience of tincture drops; still others get joy from wildcrafting plants on hikes. Over time, you’ll gain confidence in using herbs to care for yourself and your loved ones, guided by both traditional wisdom and modern knowledge.
Herbal Tea vs. Tincture: What’s the Difference?
As a beginner herbalist, two forms you’ll encounter often are herbal teas and tinctures. These are among the most popular ways to use medicinal herbs – but they’re quite different in how they’re made and used. So, what’s the difference between an herbal tea and a tincture, and which is better for you? Let’s break it down.
Herbal Tea (Infusions and Decoctions): An herbal “tea” is typically an infusion of herbs in hot water. This can be as simple as steeping a bag of chamomile flowers in your mug, or as custom as brewing a blend of loose herbs like peppermint + ginger + lemon balm. Hot water extracts many of the water-soluble constituents from the plant (such as aromatic oils, flavonoids, and certain vitamins).
To make a basic infusion, you pour boiling water over the herbs and let them steep (soak) for about 5–10 minutes – similar to making any cup of tea. This works great for the softer parts of plants: leaves, flowers, and delicate stems release their goodness into the water pretty easily.
If you’re working with tougher plant parts like roots, bark, or hard seeds, you might do a decoction instead – that means simmering the herbs gently in water for longer (around 10–20 minutes) to draw out the more tenacious compounds. In both cases, you strain out the plant material and drink the liquid. Herbal teas are usually enjoyed hot, but can also be cooled and served iced.
Herbal teas are perhaps the most approachable form of herbal medicine. They are gentle (typically a mild potency compared to concentrated extracts) and provide the additional benefit of hydration. You can often drink a cup of herbal tea daily or even several times a day as needed. Beyond just the chemical constituents extracted, there’s a whole sensory experience to tea that many people cherish. The act of preparing and sipping a warm cup of herbal tea can be healing in itself – it’s calming, centering, and engages your senses of smell and taste.Because they’re dilute, when used appropriately most herbal teas have a low risk of side effects, making them a wonderful entry point for beginners.
Of course, herbal teas do have some limitations. First, not all plant compounds extract well in water. Some beneficial constituents are alcohol-soluble or fat-soluble and won’t end up in your cup of tea. That’s one reason herbalists sometimes turn to tinctures. Secondly, teas are perishable – once you’ve brewed a pot, it’s best to drink it that day. Even refrigerated, an herbal tea may only last a couple of days before it spoils. In other words, you can’t make a huge batch and keep it for weeks. And while many herbal teas taste lovely (floral, minty, etc.), certain very bitter or pungent herbs are challenging to drink as a tea – your taste buds might protest! You might not want to gulp down a big mug of bitter goldenseal or cayenne pepper tea, for instance. This is where tinctures offer some advantages.
Herbal Tinctures (Liquid Extracts): A tincture is a concentrated liquid extract of an herb (or a combination of herbs) that uses a mixture of alcohol and water as the solvent. Basically, plant material is soaked in a solution of alcohol (often ethanol like vodka) for a period of weeks, which pulls out a wide range of chemical constituents into the liquid. The result is a potent herbal extract – usually far more concentrated than a tea. A tincture captures both water-soluble compounds and many alcohol-soluble constituents that tea might miss.
For example, certain anti-inflammatory resins or alkaloids in plants might only dissolve in alcohol. By adjusting the alcohol percentage in a tincture, herbalists can extract a very broad spectrum of plant chemistry.
After steeping, the liquid is pressed and filtered from the plant matter, and you’re left with a shelf-stable solution holding the herb’s active ingredients.
Because tinctures are so concentrated, the dosage is much smaller. Instead of drinking an 8-ounce cup, you might take just a few drops up to a teaspoon of a tincture at a time, typically diluted in a bit of water or juice. Tinctures are quick to take – you can add your dropperful to a splash of water and swallow it in seconds, which is a big plus if you’re dealing with a nasty-tasting herb. (Many a bitter or spicy herb that’s hard to drink in tea form is quite tolerable when downed as a quick tincture in water!) Tinctures are also very convenient and portable. You can carry a one-ounce dropper bottle in your bag or keep it at your desk, and there’s no need for hot water or brewing equipment. This makes them handy for busy lifestyles or when you’re on the go. Another advantage: tinctures have a long shelf life. The alcohol acts as a preservative, so a well-made tincture can last for years without spoiling.
This means you can prepare or purchase a larger quantity and use it over time – for instance, having an echinacea tincture on hand throughout the winter cold season, or a valerian root tincture available whenever you need help sleeping.
What about drawbacks? The obvious one is that tinctures contain alcohol. The amount per dose is usually very small (perhaps equivalent to the alcohol in a ripe banana or less), but it can be a consideration for those who avoid alcohol completely, and tinctures are generally not given to infants. Some people also find them a bit strong if taken straight. However, there are easy workarounds: you can evaporate most of the alcohol by adding the tincture dose to a cup of hot water – essentially turning it into a tea-like form after all (the hot water will cause the alcohol to dissipate). Also, many herbs are available as glycerites (glycerin-based tinctures) or acetum (vinegar-based extracts) for those who prefer non-alcohol alternatives, though these may not extract certain constituents as effectively. Another minor drawback: tinctures tend to be more expensive per dose than buying dry herbs for tea. This is due to the intensive process and the concentration of material. But their potency can make them cost-effective in the long run, since one small bottle can provide many doses.
Tea or Tincture – which should you choose? Honestly, there’s no hard rule – both have their place, and you can even use both in complement. It often comes down to personal preference and context. To help you decide, here’s a quick comparison:
Herbal Tea is ideal when you want a gentle, nourishing approach. It’s great for daily wellness, hydration, and enjoying a calming ritual. If you have time to sit and sip, and you want to involve your senses (smell/taste) in the healing process, tea is wonderful. It’s also kid-friendly and a nice way to introduce your body to a new herb in a milder form. For example, if you’re feeling a bit anxious in the evening, a warm cup of chamomile or tulsi tea can be both effective and soothing to the soul. Tea is also preferable if you’re taking larger quantities of an herb that also serves as food (like drinking ginger tea throughout the day for a cold).
Tincture is ideal when you need convenience or higher potency. If you’re on the move or don’t have access to a kitchen, a tincture can deliver herbal support in seconds – a lifesaver for a busy student or traveler. Tinctures may be a better choice for strong or bitter herbs that you couldn’t easily drink in large volume (such as milk thistle, which has liver-supporting benefits but a very bitter taste). They’re also useful when you need to extract compounds that water alone can’t get – for instance, if an herbalist recommends a myrrh tincture for gum health, that’s because myrrh’s active resins require alcohol extraction. If you’re dealing with an acute issue that needs a robust dose (say, a sudden onset of a cold where you want a big immune boost), a tincture of echinacea or elderberry might deliver a stronger punch quickly. And if you like to have remedies on hand long-term, tinctures won’t require regular restocking since they keep so well.
Ultimately, both teas and tinctures are complementary. I often enjoy daytime tea and keep a tincture for the same herb as a backup. For example, I adore lemon balm tea to relieve stress, but I also carry a small lemon balm tincture in my bag for times I can’t brew tea but feel anxiety rising. Some herbal preparations even combine the two methods (a technique called the “double extraction” is used for some medicinal mushrooms, where they do a water decoction and an alcohol tincture and then blend them to capture the full range of constituents). As a beginner, you might experiment with both forms and see which you prefer for different situations. There’s really no strict either/or – as one herbal expert put it, herbs are versatile and the way you use them can adapt to your lifestyle. The key is that whether you choose a tea or a tincture, you’re still engaging with that plant’s healing qualities. So feel free to enjoy a soothing cup of herbal tea in the morning and take a couple tincture drops of another herb in the afternoon; you’re practicing herbalism all the same.
Healing Herbs Guide: 5 Common Herbs for Beginners
Now that we’ve talked about the how of herbalism (like making teas and tinctures), let’s look at what herbs you might start with. There are literally hundreds of medicinal plants used around the world – but you don’t need to learn them all at once. Here’s a “healing herbs starter kit” of five gentle, popular herbs that are perfect for beginners. These herbs are generally safe, easy to find (many are in grocery stores or gardens), and have well-known benefits backed by traditional use and some modern research. Think of this as your mini guide to a few herbal allies:
Chamomile (Matricaria chamomilla) – Chamomile is often the first herb people try, usually as a pleasant-tasting tea. It’s widely regarded for its calming, sedative effects, helping to ease anxiety and promote better sleep. Chamomile’s mild tranquilizing properties are attributed in part to an antioxidant (apigenin) that binds to receptors in the brain to reduce anxiety and encourage sleepiness. If you’re feeling stressed, have an upset stomach from nerves, or need to unwind before bed, chamomile is a lovely choice. It’s gentle enough for children (think chamomile tea for a fussy child) and also has anti-inflammatory and antispasmodic properties, which is why it’s traditionally used for issues like indigestion or menstrual cramps. You can enjoy chamomile as a tea (steep 1-2 teaspoons of dried flowers per cup for 5-10 minutes) – its flavor is mildly sweet and floral, sometimes described as “apple-like.” Fun fact: chamomile is so revered that it’s included in the pharmacopeia (official medicinal lists) of 26 countries around the world! If you have a patch of lawn or garden, chamomile is also easy to grow – it’s an annual that self-seeds readily, potentially giving you a free supply of sleepytime tea each year.
Peppermint (Mentha × piperita) – Peppermint is another familiar herb known for its refreshing taste and digestive benefits. Sipping a cup of peppermint tea after a meal can help prevent or relieve indigestion, bloating, and gas. Peppermint contains natural compounds (like menthol) that have an antispasmodic effect on the muscles of the digestive tract, helping to ease tummy discomfort. In fact, research has shown that peppermint – especially in the form of enteric-coated peppermint oil – can improve symptoms of irritable bowel syndrome (IBS) such as abdominal pain and bloating. Even as a simple tea or tincture, peppermint may soothe an upset stomach or nausea, and it has a mild pain-relieving effect (think of that cooling sensation it imparts). Many over-the-counter digestive teas feature peppermint as a key ingredient. Beyond digestion, the bright aroma of peppermint can help clear your head – inhaling the steam from peppermint tea or oil might relieve tension headaches or congestion. As an easy intro herb, try peppermint tea (fresh or dried leaves) or even just chew a fresh mint leaf from the garden. It’s generally very safe; just note that strong peppermint preparations might aggravate heartburn in some people (since it can relax the esophageal sphincter). Overall, peppermint is a versatile ally for beginners – tasty, uplifting, and great for common complaints like indigestion.
Ginger (Zingiber officinale) – Ginger root is a superstar in both the culinary and medicinal worlds. As an herb, ginger is prized for its ability to ease nausea and support digestion. If you’ve ever drunk ginger ale for an upset stomach, you know the idea – but real ginger is much more potent and effective than soda. Ginger has been shown to reduce nausea and vomiting from various causes: motion sickness, morning sickness in pregnancy, and even postoperative nausea. It works by multiple mechanisms, including speeding up gastric emptying (so your stomach doesn’t get bloated and queasy) and directly acting on both the stomach and the brain’s nausea center. Ginger is also a warming, circulatory stimulant herb – it can help warm you up on a cold day, improve circulation, and even ease muscle soreness or menstrual cramps thanks to its anti-inflammatory and mild analgesic properties. For beginners, ginger is fantastic because it’s so accessible. You can buy fresh ginger root at any grocery store – slice off a few pieces and steep in hot water to make a spicy, comforting tea (add honey and lemon if you like). Or use powdered ginger from your spice rack. If the intensity is too much, candied ginger can be a gentler way to take it, or you can get ginger in capsules. Traditional medicine systems like Ayurveda and Chinese medicine have used ginger for ages as a harmonizing herb to help other remedies work better. Modern studies also suggest ginger may help reduce inflammation and even have antioxidant effects. As always, use in moderation – a little ginger goes a long way. But for occasional nausea, cold hands, or sluggish digestion, ginger is a wonderful herbal friend to start with.
Turmeric (Curcuma longa) – Turmeric is the vibrant yellow-orange spice that gives curry powder its color – and it’s also a powerful healing herb celebrated in Ayurveda and now worldwide. Turmeric (specifically its active component curcumin) is best known for its anti-inflammatory and antioxidant effects. It helps combat inflammation in the body, which can benefit conditions from joint pain to skin issues. Research has been extensive: as of a few years ago, over 7,000 scientific studies (including 4,000+ clinical trials) on turmeric have been published! For a beginner, incorporating turmeric might be as simple as drinking turmeric tea (golden milk) or adding more turmeric to your cooking. A classic remedy is “golden milk,” a warm drink made by simmering turmeric with milk (or a plant milk) plus a pinch of black pepper (the pepper greatly enhances absorption of turmeric’s compounds) and sweetener if desired. Turmeric is also available in capsules and tinctures for more concentrated doses. One thing to be mindful of: turmeric’s bright color can stain! Use dedicated utensils or quickly wash items that contact it. Also, very high doses of turmeric/curcumin supplements might upset some people’s stomachs – sticking to culinary or moderate doses is a good safe bet starting out. Overall, turmeric is like nature’s ibuprofen (some studies found it comparable to anti-inflammatory drugs for certain pains) but with added benefits of antioxidants. It’s a fantastic herb to know for general wellness and is very safe when used in food or standard supplement doses.
Echinacea (Echinacea purpurea and related species) – Echinacea, also known as purple coneflower, is one of North America’s most famous medicinal plants, often used to support the immune system. It’s the go-to herb people reach for at the first sign of a cold or flu. Some studies have shown that echinacea extracts can reduce the length or severity of colds when taken promptly, possibly by stimulating the activity of white blood cells and upping the body’s antiviral defenses. However, research has been mixed – a few trials found no significant effect – so echinacea is not a guaranteed cure for the common cold. . Even so, it has a long history of traditional use for helping the body resist infections. Many herbalists and users report good results with it, especially when used at the onset of an illness. For a beginner, echinacea is nice to have in your toolkit as a preventive or first-aid herb for colds. It’s commonly taken as a tincture (echinacea tea doesn’t extract as many of the immune-active compounds, which are better pulled out by alcohol). You might take a dropperful of tincture a few times daily at the very start of a sore throat or sniffle. Some people also use echinacea as a routine immune tonic during the cold season. Aside from colds, echinacea has antimicrobial and anti-inflammatory properties and has been used topically for wounds or skin issues as well. It’s generally well tolerated; the most common side effect is a bit of tingling or numbness on the tongue from the tincture (that’s normal – echinacea has tingly alkylamides). Those with ragweed allergies should be cautious (echinacea is in the same family and might rarely cause allergic reactions). While not an everyday herb like chamomile or peppermint, echinacea is a great one to keep around for when you feel under the weather. Think of it as your herbal immune sidekick that may help you bounce back a little faster
These five herbs – chamomile, peppermint, ginger, turmeric, and echinacea – are just the tip of the iceberg, but they offer a solid, safe starting point for your herbal journey. Each illustrates a different aspect of herbal healing (calming nervines, digestive aids, anti-nausea, anti-inflammatory, immune support) and together they cover a lot of common needs. You can find most of them in multiple forms: dried loose herb, tea bags, tinctures, or capsules – so choose what fits best for you. As you get comfortable with these, you might explore further into other herbs like lavender (for relaxation), ashwagandha (a popular adaptogen for stress), lemon balm (great for anxiety and cold sores), milk thistle (liver support), and so on. Always remember to check credible sources for proper usage and any cautions for each new herb you try. Keep notes on what you use and how it affects you – over time you’ll build your own personalized healing herbs guide based on experience and study.
Starting your own little herbal collection can be rewarding. Even a few jars of dried herbs or a handful of tincture bottles are enough to address many everyday ailments naturally. As you become familiar with these herbs, you’ll gain confidence and intuition about when to use them. For example, you’ll know “It’s chamomile and peppermint for me tonight” when you’ve had a stressful day with a heavy dinner, or you’ll automatically reach for ginger if you feel a bit queasy. Herbalism is largely about empowering yourself to take gentle action for your health concerns – and these common herbs put that power right at your fingertips.
Embracing the Herbal Path
As we’ve discussed, herbalism is an age-old practice of healing with plants, grounded in tradition and increasingly supported by modern science. It offers an accessible way for anyone to participate in their own well-being, whether by brewing a simple tea or crafting a home remedy. For beginners, the keys are to start simple, stay curious, and be mindful. Even one herb can teach volumes if you pay attention to its taste, effects, and history.
Every herbalist, even the masters, keeps learning through experience. The good news is you’re never alone: you’re joining a community of plant lovers and healers that spans cultures and generations. There are so many resources and fellow learners out there to support you, from local herb clubs and online forums to time-tested books and courses.
I hope this beginner’s guide has demystified herbalism and sparked your enthusiasm to try some healing herbs in your own life. Perhaps tonight you’ll sip a mug of chamomile-lavender tea, or add a pinch of turmeric to your dinner, or experiment with a few drops of tincture when needed – and in doing so, you’ll be practicing the gentle art of herbal healing. May your journey be filled with fragrant herbs, flavorful teas, and the empowering joy of taking your health into your own hands, one plant at a time.
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