The Public Herbarium

Close up of dwarf nettle (urtica urens) leaves

General Wellness: Your Complete Herbal Guide

Preventive approach (build health before illness), accessible daily practices, holistic body-systems support, sustainable long-term wellness, free/low-cost herbs in NZ.

Understanding Wellness Herbalism

What Makes Wellness Herbs Different

Wellness herbs (tonics, nutritives) vs. medicinal herbs:

Mainstream medicine: Wait until sick, treat disease
Wellness herbalism: Support health daily, prevent when possible, treat gently when needed

The Power of Consistency

Key principle: Regular small doses are more effective than occasional large doses.

Example:

Think of wellness herbs like:

Your Wellness Herb Toolkit

1. Nettle Leaf (Urtica dioica) – The Mineral Powerhouse

close up of nettle (Urtica diotica) leaves
Nettle (Urtica diotica)

Why it’s essential:

Nettle is one of the most nutrient-dense herbs available. It’s like a multivitamin from the earth—providing minerals and vitamins in forms your body can easily absorb and use.

What it offers:

Who benefits most:

How to use:

Strong Nourishing Infusion (BEST METHOD):

  1. Add 1/4 cup (about 30g) dried nettle leaf to 1 litre jar
  2. Fill with boiling water
  3. Cover, steep 4-8 hours (or overnight)
  4. Strain
  5. Drink 1-2 cups daily (can drink warm or cold)
  6. Store remainder in fridge (use within 24-36 hours)

Why long infusion: Minerals extract better with extended steeping. Short tea doesn’t get the full benefit.

Regular Tea (simpler but less potent):

Fresh Nettle (Spring):

Taste: Grassy, earthy, mineral. Add lemon and honey if needed. Many people grow to love the taste.

Cost (NZ): Dried nettle leaf $10-18/100g (health food stores, online)

Safety: Very safe. Rare allergic reactions. Can enhance diuretic medications (usually beneficial). Safe in pregnancy (traditional use, but check with your provider).

2. Oatstraw (Avena sativa) – The Nervous System Nourisher

oats (Avena sativa) leaves and seed head close up
Oats (Avena sativa)

Why it’s valuable:

Oatstraw is gentle, calming, and deeply nourishing—particularly for the nervous system. It’s not a quick fix for stress, but rather a long-term tonic that rebuilds depleted reserves.

What it offers:

Who benefits most:

How to use:

Strong Nourishing Infusion:

Tea:

Food as Medicine:

Taste: Mild, slightly sweet, pleasant

Timeline: Effects are cumulative. Most people notice benefits after 2-4 weeks of daily use. Full effects may take 2-3 months.

Cost (NZ): Dried oatstraw $10-18/100g

Safety: Very safe. Gluten-free (oats naturally gluten-free; check for cross-contamination if coeliac).

3. Tulsi / Holy Basil (Ocimum sanctum) – The Adaptogenic Balancer

Tulsi (Ocimum tenuiflorum) tulsi plant
Tulsi (Ocimum tenuiflorum)

Why it helps:

Tulsi is one of the most important Ayurvedic herbs. As an adaptogen, it helps your body handle stress better, supporting resilience and balance.

What it offers:

Who benefits most:

How to use:

Daily Tea:

  1. Use 1-2 teaspoons dried tulsi
  2. Steep 10 minutes
  3. Drink 1-3 cups daily

Fresh Tulsi (if growing):

Tincture:

Timing: Morning and afternoon (some find it slightly stimulating before bed)

Taste: Spicy, clove-like, warming, peppery. Pleasant and aromatic.

Important: Like all adaptogens, works best with consistent use (at least 2-3 weeks to notice effects).

Cost (NZ): Dried tulsi $12-20/50g

Safety: Very safe for daily use. May slightly lower blood sugar (monitor if diabetic). Generally safe during pregnancy/breastfeeding at normal doses (check with provider).

4. Ginger (Zingiber officinale) – The Universal Wellness Herb

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it’s everywhere:

Ginger appears in almost every guide because it’s incredibly versatile—supporting digestion, circulation, inflammation, immunity, and more.

What it offers:

Who benefits most:

How to use:

Fresh Ginger Tea:

  1. Slice 3-5cm piece fresh ginger (skin on—has compounds too)
  2. Simmer in 2 cups water 10-15 minutes
  3. Strain, add honey and lemon
  4. Drink daily or as needed

In Food:

Golden Milk (with Turmeric):

  1. Heat 1 cup milk (dairy or plant-based)
  2. Add 1/2 teaspoon each: turmeric powder, ginger powder
  3. Add pinch black pepper (activates turmeric)
  4. Sweeten with honey
  5. Drink before bed (anti-inflammatory, warming, delicious)

Cost (NZ): Fresh ginger $3-6/100g (supermarkets); dried powder $5-10/100g

Safety: Very safe. Avoid very high doses with blood thinners. Safe in pregnancy at culinary amounts.

5. Lemon Balm (Melissa officinalis) – The Uplifting Calmer

Lemon Balm (Melissa officinalis) leaves
Lemon Balm (Melissa officinalis)

Why it’s special:

Lemon balm is simultaneously calming and uplifting—it reduces anxiety without causing drowsiness and lifts mood gently.

What it offers:

Who benefits most:

How to use:

Daily Tea:

  1. Use 1-2 teaspoons dried lemon balm (or small handful fresh)
  2. Steep 10-15 minutes (cover to retain volatile oils)
  3. Drink 2-3 cups daily

Fresh Lemon Balm (very easy to grow):

Tincture:

Taste: Lemony, pleasant, slightly minty. One of the most delicious herbs.

Cost (NZ): Dried $10-15/50g; fresh plant $5-10 (spreads readily—grows like a weed!)

Safety: Very safe. Safe during pregnancy/breastfeeding. May reduce thyroid hormone activity theoretically (not clinically significant at normal doses).

6. Raspberry Leaf (Rubus idaeus) – The Women’s Tonic

Raspberry Leaf (Rubus idaeus) and flowers
Raspberry Leaf (Rubus idaeus)

Why it’s traditional:

Raspberry leaf has been used for centuries as a women’s health herb, particularly during pregnancy and for reproductive health.

What it offers:

Who benefits most:

How to use:

Nourishing Infusion:

Tea:

Pregnancy use: Generally recommended from second trimester onward. Check with midwife/doctor. Many midwives actively recommend raspberry leaf tea in third trimester.

Taste: Pleasant, slightly astringent, tea-like

Cost (NZ): Dried leaf $8-15/50g

Safety: Very safe. Traditional use throughout pregnancy (though some sources recommend waiting until second trimester). Safe during breastfeeding.

Daily Wellness Blends

Everyday Vitality Tea

For general daily wellness

Ingredients:

Method:

  1. Mix dried herbs in jar
  2. Use 1-2 teaspoons per cup
  3. Steep 10-15 minutes
  4. Drink 2-3 cups daily

Why it works: Nettle provides nutrients; tulsi supports stress resilience; lemon balm uplifts and calms; ginger warms and supports circulation.

Golden Milk (Anti-Inflammatory Tonic)

Traditional Ayurvedic wellness drink

Ingredients:

Method:

  1. Heat milk gently (don’t boil)
  2. Whisk in spices
  3. Simmer 5 minutes
  4. Add honey after removing from heat
  5. Drink warm, ideally before bed

Why it works: Turmeric is powerfully anti-inflammatory (supports joints, brain, overall health). Ginger adds circulation and warmth. Black pepper increases turmeric absorption by 2000%.

Daily Wellness Routine

Morning (Upon Waking)

Hydration:

Breakfast:

Midday

With Lunch:

Afternoon (3-4pm):

Evening

With or After Dinner:

Before Bed:

Seasonal Wellness

Spring (September-November in NZ)

Focus: Renewal, gentle cleansing, allergy support

Herbs:

Practices:

Summer (December-February)

Focus: Vitality, staying cool, hydration

Herbs:

Practices:

Autumn (March-May)

Focus: Preparing for winter, immune support

Herbs:

Practices:

Winter (June-August)

Focus: Staying well, warmth, maintaining energy

Herbs:

Practices:

Building Your Practice

Week 1-2: Start Simple

Week 3-4: Add Variety

Week 5-6: Personalise

Ongoing: Maintain and Adjust

Where to Source in NZ

Dried herbs:

Typical costs:

Growing herbs:

Summary: Your Wellness Foundation

Daily essentials:

  1. Nourishing infusion (nettle-oatstraw) – 1-2 cups
  2. Adequate water (2-3 litres)
  3. Whole foods diet
  4. Regular movement
  5. Quality sleep

Seasonal additions:

Remember:

These gentle, nourishing herbs provide a foundation for lifelong wellness, supporting your body’s natural resilience and vitality.

Budget-Friendly General Wellness

Low-cost daily wellness ($5-15/month):

Total: $7-14/month (less if growing/foraging)

Free daily wellness herbs:

Daily wellness practices (free):

Seasonal wellness support:

NZ budget note: Commercial wellness supplements $30-60/month. Garden herbs + foraged nettles + kitchen garlic/ginger provide comprehensive support for $7-14/month.

References

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Chevallier, A. (2016). Encyclopedia of herbal medicine (3rd ed.). Dorling Kindersley.

Grieve, M. (1931). A modern herbal. Dover Publications.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of January 2026. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.