An Everyperson’s Guide to Using Plants for Health and Wellbeing

Welcome! So you’re curious about herbalism? That’s wonderful. This guide will help you take your first safe, confident steps into the world of plant medicine—no confusing jargon, no expensive equipment, just practical information you can use today.

What is Herbalism?

Simply put: Herbalism is using plants to support your health and wellbeing.

It’s something humans have done for thousands of years, across every culture on Earth—including the rich rongoā Māori traditions here in Aotearoa New Zealand. You’re probably already practicing herbalism without realising it: drinking chamomile tea to relax, using aloe on a sunburn, or adding ginger to settle your stomach.

What Herbalism IS:

• A complementary approach to health that works alongside (not instead of) modern medicine and healthy lifestyle choices
• Accessible and empowering – you can grow many medicinal herbs yourself or find them in your garden or local area
• Both traditional and scientific – we respect ancient wisdom while being curious about what modern research tells us

What Herbalism IS NOT:

• A replacement for medical care – always see your doctor for serious health issues
• Magic or mystical – herbs work because they contain real chemical compounds that interact with your body
• Risk-free just because it’s “natural” – plants are powerful and must be used safely

Why This Matters:

Think of herbs as gentle tools that support your body’s own healing abilities. Instead of saying “this herb cures X,” we say “this herb supports the system that helps with X.” It’s about working with your body, not forcing it.

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Safety First: The Non-Negotiables

Before we go any further, let’s talk about safety. These rules aren’t optional—they’re essential.

Your First Five Herbs

You don’t need to know dozens of plants to start. Here are five safe, versatile herbs that are easy to find in New Zealand. Start with just one or two.

1. Chamomile 🌼

(Matricaria chamomilla or Chamaemelum nobile)

What It Does:

Chamomile helps you relax and sleep better, settles upset stomachs, and can soothe mild anxiety. The compounds in chamomile (particularly apigenin) work on receptors in your brain that promote calmness.

How to Use It:

Make a tea with 1-2 teaspoons of dried flowers in a cup of hot water. Cover and steep for 5-10 minutes. Drink 30-60 minutes before bed for sleep support, or after meals for digestion.

Where to Get It:

• Supermarket tea aisle: Bell or Twinings chamomile tea bags ($4-7 for 20 bags at Pak’nSave, New World, or Woolworths)
• Bulk dried flowers: Health food stores or online (Premium Spices NZ, Cottage Hill Herbs) – around $8-15 per 50g
• Grow your own: Easy to grow in NZ gardens; seedlings available at Bunnings or The Warehouse ($5-8 per punnet)

Safety Notes:

• Avoid if you’re allergic to plants in the Asteraceae family (daisies, ragweed)
• Generally very safe for most people

Why This Matters:

Chamomile is gentle enough for beginners yet effective enough to notice a difference. It’s a perfect “gateway herb” that builds confidence.

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2. Peppermint 🍃

(Mentha × piperita)

What It Does:

Peppermint settles digestive discomfort (bloating, gas, nausea), eases headaches, and provides a gentle energy boost. The menthol in peppermint relaxes the smooth muscles of your digestive tract.

How to Use It:

• For digestion: Tea from 1-2 teaspoons dried leaves or a small handful of fresh leaves. Steep 5-10 minutes. Drink after meals.
• For headaches: Dilute 1-2 drops of essential oil in a teaspoon of carrier oil (like olive oil) and massage into temples (avoid eyes!)

Where to Get It:

• Fresh leaves: Most supermarkets sell fresh mint in the herb section ($3-5 per bunch)
• Tea bags: Supermarket tea aisle ($4-7 for 20 bags)
• Grow your own: Incredibly easy! Plant in a pot (it spreads aggressively in gardens). Bunnings, Mitre 10, most garden centres ($5-10)

Safety Notes:

• Generally very safe
• Strong peppermint can worsen heartburn for some people—start with weaker tea if you have reflux
• Keep essential oil away from infants’ faces (can affect breathing)

Why This Matters:

Peppermint is probably already in your kitchen. Starting with familiar herbs removes intimidation and builds trust in the process.

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3. Ginger 🫚

(Zingiber officinale)

What It Does:

Ginger is excellent for nausea (morning sickness, motion sickness, post-surgery), supports digestion, reduces inflammation, and helps with cold symptoms. The compounds gingerol and shogaol are responsible for most of its effects.

How to Use It:

• Fresh ginger tea: Slice a thumb-sized piece of fresh ginger, simmer in 2 cups of water for 10-15 minutes. Strain and drink. Add honey if desired.
• For nausea: Chew crystallised ginger or sip ginger tea slowly
• In cooking: Incorporate generously into meals

Where to Get It:

• Fresh root: Produce section of any NZ supermarket ($3-6 per 100g)
• Dried powder: Spice aisle ($2-5 for 30-50g)
• Crystallised: Health food stores or supermarket baking aisle ($5-8 per 150g)

Safety Notes:

• Can interact with blood-thinning medications—check with your doctor
• High doses might cause mild heartburn in some people
• Generally safe during pregnancy for nausea, but check with your midwife first

Why This Matters:

Ginger provides immediate, noticeable relief for nausea. This quick feedback helps you trust that herbs really do work.

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4. Lavender 🪻

(Lavandula angustifolia)

What It Does:

Lavender calms anxiety, promotes sleep, eases tension headaches, and can soothe minor skin irritations. The compound linalool has well-researched calming effects on the nervous system.

How to Use It:

• For sleep: Place a sachet of dried flowers under your pillow or near your bed
• For relaxation: Add a handful of flowers to a warm bath
• As tea: Use 1 teaspoon dried flowers per cup, steep 5-10 minutes (start small—some find the taste soapy)
• For headaches: Diluted essential oil massaged into temples

Where to Get It:

• Live plants: Bunnings, Mitre 10, The Warehouse garden sections, or any garden centre ($8-20 per plant). Thrives in NZ conditions!
• Dried flowers: Bulk herb suppliers online or health food stores ($10-18 per 50g)
• Essential oil: Health food stores, pharmacies ($10-30 depending on quality)

Safety Notes:

• Very safe for most people
• Some people find lavender tea’s taste too perfumy—start with a small amount
• Essential oil should be diluted before skin application

Why This Matters:

Lavender is forgiving to grow, inexpensive, and provides multiple uses. It’s also deeply relaxing, which is something most of us need.

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5. Kawakawa 🇳🇿

(Piper excelsum)

What It Does:

Kawakawa is one of the most important plants in rongoā Māori (traditional Māori healing). It soothes digestive discomfort, supports skin healing, helps with minor pain relief, and has anti-inflammatory properties. The leaves contain compounds related to those in black pepper.

How to Use It:

• For digestion/relaxation: Tea from 2-3 fresh leaves (or 1-2 teaspoons dried) per cup. Steep covered for 10 minutes.
• For skin: Use cooled tea as a wash for irritated skin, minor cuts, or rashes
• Traditional use: In rongoā Māori, leaves with insect holes (from the kawakawa looper moth) are traditionally considered more potent

Where to Get It:

• Native plant nurseries: Kahikatea Farm, Awapuni Nurseries, The Plant Company, Southern Woods, local garden centres with native sections ($10-25 per plant)
• Foraging: Common in bush areas throughout NZ, but harvest respectfully (see cultural considerations below)

Safety Notes:

• Generally safe for most people
• Not recommended during pregnancy in medicinal amounts (culinary amounts are fine)
• As with all new herbs, start with small amounts

Cultural Considerations – Please Read:

Why This Matters:

Kawakawa connects you to the unique healing traditions of Aotearoa. It’s gentle, effective, and grows beautifully in NZ conditions. Learning about it with respect for its cultural significance is part of responsible herbalism.

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Two Essential Preparation Methods

You don’t need fancy equipment. These two methods will let you effectively use dozens of herbs.

Method 1: Making Herbal Tea (An Infusion)

This is for leafy herbs and flowers (like chamomile, peppermint, kawakawa).

What You’ll Need:

• A mug or teapot
• Dried or fresh herbs
• Boiling water
• A small plate or lid to cover
• A strainer

Steps:

1. Place 1-2 teaspoons of dried herb (or 1-2 tablespoons of fresh, chopped herb) in your mug or teapot
2. Pour freshly boiled water over the herbs (about 250ml per cup)
3. Cover immediately with a lid or small plate – this is crucial! The steam contains beneficial volatile oils. If you let them escape, you’re losing medicine
4. Steep for 10-15 minutes (longer than regular tea)
5. Strain out the plant material
6. Drink while warm

Tips:

• If tea tastes too strong, use less herb or steep for less time
• If it’s too weak, use more herb or steep longer
• Most herbal teas don’t need sweetener, but mānuka honey is a lovely addition

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Method 2: Making Herbal Oil (Infused Oil)

This is for making the base for salves, balms, and massage oils (great for calendula, plantain, lavender).

What You’ll Need:

• A clean, dry glass jar
• Dried herb (fresh herbs can cause mold)
• Carrier oil (olive oil, almond oil, or sunflower oil)
• Cheesecloth or clean cloth for straining
• A warm, sunny spot

Steps:

1. Ensure herbs are completely dry – any moisture will cause mold
2. Fill your jar about halfway with dried herbs (loosely packed)
3. Pour oil over the herbs until they’re completely covered by at least 2-3cm
4. Seal the jar and place it in a warm, sunny spot (a sunny windowsill works great)
5. Shake gently once a day for 2-4 weeks
6. Strain the oil through cheesecloth into a clean bottle, squeezing to extract as much oil as possible
7. Label with the herb name and date

Your infused oil is now ready to use! You can:

• Use it as is for massage
• Turn it into a salve (we’ll cover this in the Deep Dive Guide)
• Add it to homemade lotion or cream

Storage: Keeps for 6-12 months in a cool, dark place. Refrigeration extends shelf life.

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Building Your Basic Herbal Kit (Budget-Friendly)

Good news: you probably already have most of what you need in your kitchen.

The Absolute Essentials (You Likely Have These):

• Glass jars with lids – reuse pickle, jam, or pasta sauce jars (wash thoroughly!)
• A mug – for making tea
• A pot – for making decoctions
• A knife and chopping board – for preparing herbs
• A strainer or colander – for straining teas and oils
• An old t-shirt or tea towel – works perfectly for straining oils (cut into squares)
• Labels and a pen – crucial for tracking what’s what

Nice to Have (Add as You Go):

• Small kitchen scale – for more consistent results ($15-30 at Kmart, The Warehouse)
• Tea ball or reusable tea bags – makes steeping easier ($5-15)
• Mason jars – various sizes for storage ($2-5 each at Briscoes, The Warehouse)
• Dark glass bottles – for storing oils ($3-8 each from bulk herb suppliers or chemists)
• Mortar and pestle – for crushing dried herbs ($15-40)

Not Necessary at First:

• Expensive tea sets
• Specialised extraction equipment
• Multiple books (start with free online resources like this!)

Budget Tip: Check op shops, Trade Me, or Facebook Marketplace for secondhand jars, bottles, and equipment. Many people have excess jars they’re happy to give away—ask family and friends!

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Common Questions Answered

“How do I know if an herb is working?”

Start a simple notebook. Write down:

• What herb you’re using and why
• When you started
• How much you’re taking
• Any changes you notice (even small ones)

Some herbs work quickly (peppermint for nausea can work in minutes), while others work gradually over weeks. Be patient and observant.

“Can I use herbs while taking medications?”

Sometimes yes, sometimes no. Some herbs interact with medications. You MUST:

• Tell your doctor about any herbs you’re using
• Tell your herbalist (if you’re working with one) about any medications you take
• Check the safety information for each herb
• Ask your pharmacist—they’re trained in drug interactions

“Are herbs safe for children?”

Some herbs are safe for children, others aren’t, and doses are different. General guidelines:

• Children under 2: Only use herbs under professional guidance
• Children 2-12: Carefully selected herbs at reduced doses (usually ¼ to ½ adult dose)
• Always check individual herb safety information

If in doubt, consult your GP or Plunket nurse.

“What if I’m pregnant or breastfeeding?”

Many herbs are not safe during pregnancy or breastfeeding. Some that ARE generally considered safe:

• Ginger (in moderate amounts for nausea)
• Chamomile (weak tea, occasionally)
• Peppermint (after first trimester, in moderation)

But even these should be discussed with your midwife or doctor first. When pregnant or nursing, don’t use any herb medicinally without professional guidance.

“Where can I learn to identify wild plants safely?”

• Join local foraging groups (check Facebook for your region)
• Contact the Herb Society of New Zealand (herbsociety.org.nz)
• Take a foraging workshop (many regions offer these)
• Use multiple field guides to confirm identification
• Never eat or use a plant unless you’re 100% certain

For native plants, consider connecting with local kaitiaki (guardians) or conservation groups who can teach ethical harvesting.

“How long before I see results?”

This varies widely:

• Quick (minutes to hours): Peppermint for nausea, ginger for digestion, chamomile for immediate calming
• Medium (days to weeks): Sleep support, mild anxiety relief
• Slow (weeks to months): Chronic inflammation support, deep immune system support

Herbs are generally gentler and slower-acting than pharmaceutical drugs. That’s a feature, not a bug—it means they’re working with your body rather than forcing rapid changes.

“Is organic important?”

Organic is preferable when possible to avoid pesticides, especially for herbs you’ll consume regularly. However:

• Don’t let budget stop you – conventional herbs from the supermarket still offer benefits
• Wash fresh herbs thoroughly under running water
• For dried herbs, organic matters less since most pesticides don’t survive the drying process, but it’s still better when affordable

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Respectful Foraging & Sustainability

If you’re harvesting herbs yourself, follow these principles:

Foraging Ethics:

1. The 10% Rule: Never take more than 10% from any single patch
2. Leave the Rare Alone: Only harvest from abundant populations
3. Avoid Contamination:

• Stay away from roadsides (exhaust fumes, heavy metals)
• Avoid areas that may be sprayed with herbicides or pesticides
• Don’t harvest from parks that might spray (ask council first)

1. Check Regulations: Some areas prohibit plant collection; always check first
2. Private Property: Always get permission

Growing Your Own:

This is the most sustainable option! Benefits:

• You control growing conditions (no sprays)
• Harvest whenever you need
• Save money long-term
• Many herbs are easy to grow in NZ conditions

Easy herbs to start growing:

• Chamomile, peppermint, lavender, lemon balm, calendula (from seed or seedlings)
• Kawakawa, rosemary, thyme, sage (from plants)

Supporting Local & Ethical Suppliers:

When buying herbs:

• Look for NZ suppliers when possible (fresher, supports local economy)
• Consider organic if budget allows
• Support Māori-owned businesses for native plants like kawakawa
• Buy in bulk to reduce packaging waste (many suppliers offer this)

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Your First Week: A Simple Action Plan

Don’t try to do everything at once! Here’s a gentle way to start:

Week 1: Choose & Observe

• Pick ONE herb from the first five (whatever appeals to you)
• Buy it or gather it
• Make a simple tea
• Notice: How does it smell? Taste? How do you feel after drinking it?
• Write down your observations

Week 2: Build Confidence

• Continue with your first herb
• Make it a daily practice (if appropriate for that herb)
• Try adjusting the strength (more/less herb, longer/shorter steeping)
• Notice patterns: Does it help? In what ways?

Week 3: Add a Second Herb

• Choose a second herb from the list
• Start the same observation process
• Begin to notice how different herbs affect you differently

Week 4: Expand Your Practice

• Try a different preparation method (if you’ve only made tea, try an infused oil)
• Read more herb profiles on this site
• Consider joining a local herbalism group or online community

After That:

You’re no longer a complete beginner! Trust yourself to explore further while always keeping safety front and centre.

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When to Seek Professional Help

Herbs are wonderful for supporting wellness and addressing minor, occasional issues. However, you MUST see a healthcare provider for:

• Severe symptoms of any kind
• Symptoms lasting more than a few days without improvement
• Chest pain, difficulty breathing, or severe headaches
• High fever (over 38.5°C)
• Anything involving a child under 2 years old
• Pregnancy-related concerns
• Mental health crises
• Chronic conditions that need monitoring

Think of it this way: Herbs are excellent for the common cold, mild anxiety, occasional digestive upset, and general wellness. They’re NOT appropriate for pneumonia, severe depression, diabetes management (without medical supervision), or emergencies.

A good rule of thumb: If you’d normally see a doctor for it, see a doctor for it. Herbs can support your recovery alongside medical treatment (with your doctor’s knowledge), but they shouldn’t replace necessary medical care.

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Finding Community & Further Learning

Herbalism is best learned in community. Here are some ways to connect:

New Zealand Resources:

• The Herb Federation of New Zealand (herbs.org.nz) – local groups, events, and resources
• Local foraging groups – check Facebook for your region
• Community gardens – often have herb gardens and knowledgeable members
• Farmers’ markets – chat with herb vendors; many are passionate about sharing knowledge

Online Resources:

• Healthify He Puna Waiora (healthify.nz) – reliable NZ health information
• Science Learning Hub (sciencelearn.org.nz) – NZ-based science education, including information on native plants
• This website! – browse our growing library of herb profiles and guides

Books to Consider (When Ready):

• The New Zealand Holistic Herbal by Julia Behnsen & Kristee Ralph (NZ-specific)
• Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide (excellent introduction)
• Any field guide to NZ plants for identification

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Final Encouragement

You don’t need to become an expert overnight. You don’t need expensive equipment or rare herbs from far away. You don’t need to memorise Latin names or understand complex chemistry.

What you DO need:

• Curiosity
• Patience with yourself
• Respect for the plants
• A commitment to safety
• Willingness to observe and learn

Start small. Make a cup of chamomile tea tonight. Really pay attention to it—the smell, the taste, the warmth, how you feel afterward. That mindful connection is the heart of herbalism.

The plants are here, waiting to share their gifts with you. All you have to do is start.

Welcome to your herbal journey.

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Quick Reference Safety Checklist

Before using any new herb, ask yourself:

• [ ] Have I positively identified this plant?
• [ ] Have I checked this herb’s safety information?
• [ ] Have I consulted my doctor if I have health conditions or take medications?
• [ ] Am I pregnant, breastfeeding, or planning pregnancy? (If yes, extra caution needed)
• [ ] Am I starting with a small amount?
• [ ] Do I know what adverse reactions to watch for?
• [ ] Have I checked if this herb is safe for my age group?

If you can’t check all relevant boxes, do more research before proceeding.

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Sources & Further Reading

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Disclaimer: This guide is for educational purposes only and is not medical advice. Always consult with a qualified healthcare practitioner before using herbs, especially if you are pregnant, nursing, taking medication, or have a known medical condition. The information about rongoā Māori is presented with respect for Māori cultural heritage, acknowledging that rongoā is a complete healing system with spiritual and cultural components beyond the scope of this guide.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.