Getting Started with Herbalism – Deep Dive

A Deep Dive Guide to Plant Medicine for the Serious Beginner

This comprehensive guide is for those who want to truly understand herbalism from the ground up. We’ll explore the mechanisms, the science, the cultural context, and the practical realities of building an effective herbal practice in New Zealand.

Understanding Herbalism: Science & Philosophy
The Science Behind How Herbs Work
Safety Protocols & Risk Assessment
Seven Essential Herbs (Detailed Profiles)
Preparation Methods: Complete Guide
Building Your Practice
Rongoā Māori: Cultural Context
Resources & Next Steps
Final Thoughts
Comprehensive Source List

Understanding Herbalism: Science & Philosophy

What Herbalism Actually Is

Herbalism (phytotherapy, which means plant therapy) is the practice of using plants and plant extracts to support health and address minor health complaints. It exists at the intersection of traditional knowledge and modern science.

Why This Dual Perspective Matters:

Traditional use tells us what works based on centuries of observation
Science tells us how it works and provides safety data
Neither is complete without the other

Core Principles

1. Supporting the Body’s Healing Capacity

Herbs don’t “cure” like pharmaceuticals. They provide compounds that support your body’s regulatory systems. An anti-inflammatory herb doesn’t just block inflammation—it might modulate inflammatory pathways, support cellular repair, provide antioxidants, and support immune regulation simultaneously.

2. Synergy: The Whole Plant Advantage

A single plant contains hundreds of compounds working together (synergy). When you use whole herbs rather than isolated compounds, you get:

Primary active compounds
Secondary compounds enhancing absorption
Compounds reducing side effects
Complementary actions

This is why peppermint tea works differently than menthol capsules alone.

3. Individuality

People respond differently to herbs because of genetic variations, gut microbiome differences, current health state, and diet. You must learn YOUR body’s response through observation.

4. Holistic Approach

Herbs work best when combined with adequate sleep, good nutrition, stress management, and appropriate movement. They’re part of wellness, not magic bullets.

The Science Behind How Herbs Work

Understanding mechanisms helps you use herbs effectively and make informed choices.

Primary Mechanisms

1. Direct Biochemical Interaction

Receptor Binding: Herb compounds fit into cell receptors (example: apigenin in chamomile binds to benzodiazepine receptors (the same receptors that anti-anxiety medications work on), promoting relaxation)
Enzyme Modulation: Herbs speed up or slow down enzymes (example: curcumin inhibits COX-2, reducing inflammation)
Membrane Effects: Compounds alter cell properties (example: peppermint volatile oils relax smooth muscle membranes)

2. Antioxidant Activity

Many herbs provide polyphenols, flavonoids, and carotenoids that neutralise free radicals, reduce oxidative stress, support cellular repair, and modulate inflammation.

3. Antimicrobial Action

Herbs contain compounds that disrupt microbial cell membranes, interfere with metabolism, and support immune function.

4. Immune System Modulation

Some herbs increase immune activity (useful for acute infections), while others help balance immune response (useful for autoimmune or allergic conditions).

5. Nervous System Effects

Herbs affect neurotransmitters (serotonin, GABA, dopamine), protect nerve cells, and regulate stress response through the HPA axis (hypothalamic-pituitary-adrenal axis, your body’s stress response system).

Understanding Bioavailability

Bioavailability is the proportion of a substance that enters circulation and has effects. Factors include:

Preparation method (tea vs tincture vs oil)
Timing and food (some herbs need fat present)
Individual factors (digestive health, gut microbiome, genetics)

This is why “start low, go slow” matters—you need to find what works for YOUR body.

Safety Protocols & Risk Assessment

Safety means understanding risk and making informed decisions.

Three Levels of Risk

Level 1: Generally Safe (Low Risk)

Long culinary use history, minimal adverse effects, few interactions, safe for most populations.
Examples: Chamomile, peppermint, ginger, rosemary, thyme

Level 2: Generally Safe With Cautions (Moderate Risk)

Safe for most BUT specific considerations exist—medication interactions, condition contraindications, dosage limits, pregnancy concerns.
Examples: Lavender, kawakawa (pregnancy), feverfew (blood thinners)

Level 3: Requires Professional Guidance (Higher Risk)

Narrow therapeutic window, significant interactions, potential organ toxicity, requires monitoring.
Examples: Comfrey (internal), licorice root (high/long-term doses)

Beginner Strategy: Start with Level 1, move to Level 2 after building confidence and checking all contraindications, avoid Level 3 without professional guidance.

Contraindications

Absolute (NEVER use):

Confirmed allergy to plant or family
Specific dangerous interactions
Pregnancy/lactation for certain herbs with known risks

Relative (Use with caution/professional guidance):

Medical conditions that could be affected
Medication interactions
Age considerations
Dosage-dependent issues

Common Drug-Herb Interactions

Anticoagulants/Blood Thinners:

Use cautiously with ginger, garlic, feverfew, ginkgo, turmeric (high doses)—they have mild blood-thinning effects that can add to medication effects.

Diabetes Medications:

Use cautiously with cinnamon, fenugreek—can have additive blood-sugar-lowering effects.

Antidepressants/Anxiety Medications:

Avoid St. John’s Wort (significant interactions), use cautiously with calming herbs that may add to sedative effects.

Always: Tell your doctor about ALL herbs you’re using, and tell your herbalist about ALL medications.

Pregnancy & Lactation

Generally Safe in Pregnancy (Culinary Amounts):

Ginger (for nausea, first trimester)
Peppermint (after first trimester)
Chamomile (weak tea, occasionally)

AVOID in Pregnancy:

Kawakawa, fennel, sage, feverfew (medicinal amounts), and many others.

Golden Rule: If pregnant, breastfeeding, or trying to conceive, use ONLY herbs confirmed safe, and discuss with your midwife or doctor first.

Seven Essential Herbs (Detailed Profiles)

1. Chamomile 🌼

(Matricaria chamomilla)

Chamomile (Matricaria recutita)

Key Constituents:

Apigenin: Binds to GABA-A receptors, promoting relaxation
Bisabolol: Anti-inflammatory, soothes digestion and skin
Chamazulene: Anti-inflammatory and antimicrobial

Primary Actions:

Calming (increases GABA), digestive relaxant (relaxes smooth muscle), anti-inflammatory (COX-2 inhibition), mild antimicrobial.

Research Evidence:

Clinical trials show reduced anxiety in generalised anxiety disorder
Modest sleep quality improvements
Effective for IBS and functional dyspepsia
Topical cream reduces eczema inflammation

Preparation:

Tea: 1-2 tsp dried flowers per cup, steep covered 10-15 min, 1-3 cups daily

Safety:

Avoid if allergic to Asteraceae family. Generally very safe, including for children 6+ months.

NZ Sources:

Supermarkets ($4-7/20 tea bags), bulk suppliers ($10-15/50g), garden centers ($5-8/punnet)

2. Peppermint 🍃

(Mentha × piperita)

Peppermint (Mentha × piperita)

Key Constituents:

Menthol: Blocks calcium channels in smooth muscle, creating relaxation
Rosmarinic acid: Antioxidant and anti-inflammatory

Primary Actions:

Digestive antispasmodic (relaxes GI cramping), carminative (relieves gas), cooling analgesic (activates cold receptors), antimicrobial.

Research Evidence:

Strong evidence for IBS symptom reduction (peppermint oil capsules)
Topical peppermint oil reduces tension headaches comparably to paracetamol
Effective for nausea

Preparation:

Tea: 1-2 tsp dried leaves per cup, steep 5-10 min, after meals. Topical: 1-2 drops essential oil in 1 tsp carrier oil for headaches.

Safety:

Generally very safe. Can worsen heartburn in some. Keep essential oil away from infants’ faces.

NZ Sources:

Fresh supermarket herbs ($3-5/bunch), tea bags ($4-7), garden centers ($5-10/plant)

3. Ginger 🫚

(Zingiber officinale)

Ginger (Zingiber officinale)

Key Constituents:

Gingerols and shogaols: Anti-inflammatory, anti-nausea
Zingiberene: Aromatic, anti-inflammatory

Primary Actions:

Anti-nausea (blocks 5-HT3 receptors, speeds gastric emptying), anti-inflammatory (COX-2 and 5-LOX inhibition), digestive stimulant, circulatory stimulant.

Research Evidence:

Strong evidence for nausea (pregnancy, post-operative, motion sickness, chemotherapy)
Reduces pain in knee osteoarthritis
Improves gastric emptying

Preparation:

Fresh tea: Thumb-sized piece simmered 10-15 min in 2 cups water. For nausea: small frequent sips.

Safety:

Can interact with blood thinners (high doses). Generally safe in pregnancy (1-2g/day for nausea). Discontinue high doses before surgery.

NZ Sources:

Supermarket produce ($3-6/100g), dried powder ($2-5/30-50g)

4. Lavender 🪻

(Lavandula angustifolia)

Lavender (Lavandula angustifolia)

Key Constituents:

Linalool: Enhances GABA, reduces glutamate, affects serotonin
Linalyl acetate: Antispasmodic

Primary Actions:

Anxiolytic (reduces anxiety), sedative (promotes sleep), antispasmodic, analgesic, antimicrobial.

Research Evidence:

Strong evidence for anxiety reduction (comparable to some pharmaceuticals)
Moderate evidence for sleep quality improvement
Topical application reduces pain in various contexts

Preparation:

Tea: 1 tsp flowers per cup, steep 5-10 min. Aromatherapy: sachet under pillow or 2-3 drops in diffuser. Topical: diluted essential oil.

Safety:

Very safe. Rare concern about repeated undiluted topical use in prepubertal boys (reversible gynecomastia).

NZ Sources:

Bulk suppliers ($10-18/50g dried), essential oil ($10-30), garden centers ($8-20/plant)

5. Kawakawa 🇳🇿

(Piper excelsum)

Kawakawa (Piper excelsum)

Key Constituents:

Myristicin and elemicin: Analgesic, anti-inflammatory
Dihydrokawain: Possible calming effects
Sesquiterpenes: Antimicrobial

Primary Actions:

Analgesic (pain relief), anti-inflammatory, digestive support (bitter compounds stimulate secretions), antimicrobial, nervine (calming).

Traditional Rongoā Uses:

Internal: digestive complaints, urinary issues, respiratory conditions. External: wounds, skin irritations, eczema, fungal infections. Leaves with holes traditionally considered more potent.

Research Evidence:

In vitro antimicrobial activity, anti-inflammatory effects in lab studies, limited human trials but extensive traditional use over centuries.

Preparation:

Tea: 2-3 fresh leaves (or 1-2 tsp dried) per cup, steep covered 10-15 min. Skin wash: strong tea applied topically.

Safety:

Generally safe. Avoid medicinal doses in pregnancy. No significant interactions known.

Cultural Considerations:

Kawakawa is a taonga (treasure). Rongoā Māori is a complete healing system with spiritual and cultural dimensions beyond physical properties. Harvest respectfully, leave plenty for regeneration, consider offering thanks. If interested in rongoā as a complete system, seek Māori practitioners and resources.

NZ Sources:

Native nurseries ($10-25/plant). Forage respectfully where abundant.

6. Calendula 🏵️

(Calendula officinalis)

Calendula (Calendula officinalis)

Key Constituents:

Triterpenoid saponins: Wound healing, anti-inflammatory
Flavonoids: Antioxidant, anti-inflammatory
Faradiol and taraxasterol: Anti-edema (anti-swelling)
Polysaccharides: Support tissue regeneration

Primary Actions:

Vulnerary (wound healing through multiple mechanisms), anti-inflammatory (faradiol inhibits lipoxygenase), antimicrobial (broad-spectrum), lymphatic (stimulates lymph movement).

Research Evidence:

Strong evidence for accelerated wound healing
Effective for cesarean wounds, leg ulcers, radiation-induced skin damage
Reduces inflammation in oral mucositis

Preparation:

Infused oil (primary preparation): dried flowers in olive oil 2-4 weeks, strain, use directly or make into salve. Tea: 1-2 tsp dried petals per cup for internal use or external wash.

Safety:

Avoid if allergic to Asteraceae family. Avoid internal use during pregnancy (traditional emmenagogue). Topical use generally very safe.

NZ Sources:

Bulk flowers ($10-15/50g), garden centers ($5-8/seedling), very easy to grow from seed

7. Lemon Balm 🌿

(Melissa officinalis)

Lemon Balm (Melissa officinalis)

Key Constituents:

Rosmarinic acid: Antioxidant, anti-inflammatory, antiviral
Volatile oils (citronellal, citral): Lemon scent, calming
Flavonoids: Anxiolytic, antispasmodic

Primary Actions:

Anxiolytic (modulates GABA receptors, reduces cortisol), mild sedative, cognitive support (improves memory while reducing anxiety), antiviral (especially herpes viruses), digestive relaxant.

Research Evidence:

Strong evidence for anxiety reduction
Improved cognitive performance and reduced mental fatigue
Topical cream reduces cold sore healing time and severity
Traditional digestive use supported by mechanisms

Preparation:

Fresh tea preferred: handful fresh leaves per cup, steep covered 10-15 min, 2-4 cups daily. Topical for cold sores: strong tea or tincture applied at first sign.

Safety:

Very safe, including for children. Theoretical thyroid interaction (monitor if thyroid condition). Possible additive effects with sedatives.

NZ Sources:

Garden centers ($5-10/plant), bulk dried ($10-15/50g), very easy to grow

Note: Fresh is much more potent than dried for lemon balm!

Preparation Methods: Complete Guide

Method 1: Infusions (Herbal Teas)

What It Extracts: Water-soluble vitamins, minerals, mucilage, some volatile oils, tannins, flavonoids

Best For: Leafy herbs and flowers (chamomile, peppermint, lemon balm, kawakawa)

Standard Method:

Measure: 1-2 tsp dried (or 2-3 tbsp fresh) per cup
Boil water, pour over herbs
Cover immediately (traps volatile oils)
Steep 10-15 minutes
Strain and drink

Long Infusion (for nourishing herbs like nettle):

1 cup dried herb per liter water, steep 4-8 hours at room temperature, covered. Drink within 24-36 hours.

Method 2: Decoctions (For Roots and Bark)

Best For: Roots (ginger, burdock), bark, seeds

Method:

Measure: 1-2 tsp per cup water
Chop/break herbs into smaller pieces
Add to cold water in pot
Bring to boil, reduce to gentle simmer
Cover and simmer 15-30 minutes
Strain

Combined Method: Decoct roots first, turn off heat, add leaves, steep 10-15 min, strain all together.

Method 3: Infused Oils

What It Extracts: Essential oils, resins, fat-soluble vitamins, carotenoids

Best For: External use herbs (calendula, plantain, lavender)

Folk Method (Solar Infusion):

Ensure herbs are bone dry (moisture = mold)
Fill jar ½-⅔ full with dried herb
Cover completely with oil (2-3cm above herbs)
Seal, place in sunny spot
Shake daily
Wait 2-4 weeks
Strain through cheesecloth
Store in dark bottle

Critical: Use only dried herbs or you risk mold/bacterial growth.

Method 4: Salves and Balms

Basic Ratio: 1 part beeswax to 4-5 parts infused oil

Method:

Set up double boiler
Add infused oil and beeswax
Heat gently until beeswax melts
Test consistency on cold plate (adjust if needed)
Pour into tins/jars
Cool uncovered
Label with herb, date, ingredients

Simple Alternative: Mix equal parts infused oil and coconut oil. Below 24°C, coconut oil solidifies, creating a simple salve without beeswax.

Method 5: Tinctures (Alcohol Extractions)

What It Extracts: Nearly everything—most complete extraction method

Alcohol Choices:

40% (vodka): Most leafy herbs
50%: Roots and dried materials
Fresh herbs: Use higher % (50%+) to account for water content

Folk Method:

Fill jar ⅓-½ full with dried herb (or ⅔-¾ with fresh)
Cover with alcohol (2-3cm above)
Seal and label (herb, alcohol %, date)
Store in dark cupboard
Shake daily first week, then every few days
Wait 4-6 weeks minimum
Strain through cheesecloth
Bottle in dark glass

Dosing: 2-4ml (40-80 drops), 2-3 times daily for most herbs

Non-Alcohol Option: Glycerites use vegetable glycerin (60% glycerin, 40% water). Gentler extraction, suitable for children, shorter shelf life.

Method 6: Syrups

Best For: Respiratory herbs, herbs for children

Simple Method:

Make strong decoction/infusion (double strength)
Strain well
Measure liquid
Add equal amount honey (1 cup liquid + 1 cup honey)
Warm gently to combine (don’t boil honey)
Bottle and refrigerate
Use within 2-3 months

Dosing: Adults 1-2 tsp as needed; Children over 1 year: ½-1 tsp

Never give honey to infants under 1 year.

Method 7: Poultices and Compresses

Poultice: Fresh or rehydrated herbs applied directly to skin

Method:

Crush fresh herb or rehydrate dried with hot water
Apply to affected area
Cover with clean cloth
Leave 15-60 minutes

Common Uses: Plantain for bites/stings, calendula for wounds

Compress: Cloth soaked in strong herbal tea, applied to skin. Good for sore muscles, congestion.

Building Your Practice

Phase 1: Foundation (Months 1-3)

Start Small:

Choose 3-5 herbs for YOUR needs
Buy small amounts (50g dried is plenty)
Focus on versatile, multi-purpose herbs

Essential Equipment:

Reused glass jars, mugs/teapot, small pot, strainer, labels

Budget: $30-60

Phase 2: Expanding (Months 4-6)

Add Skills:

Make infused oil
Create first salve
Try tinctures if interested

New Equipment:

Cheesecloth ($5-10), small tins ($2-5 each), beeswax ($10-15/100g), carrier oil ($8-15/L)

Budget: $50-100

Phase 3: Establishing (Months 7-12)

Start Growing:

Plant 3-5 easy herbs (calendula, lemon balm, peppermint, lavender)

Investment: $30-50 initially, significant long-term savings

Deepen Knowledge:

Join local herb group, acquire 1-2 reference books, connect with community

Budget: $100-200

Storage Best Practices

Dried Herbs:

Airtight jars, away from light/heat/moisture
Label with name (common and Latin), part used, date
Shelf life: 6-12 months (leafy), 1-2 years (roots)

Tinctures:

Dark glass, cupboard storage, 5+ year shelf life

Oils/Salves:

Dark glass/tins, cool dark storage, 6-12 month shelf life

NZ Sourcing Strategy

Budget-Friendly Suppliers:

Premium Spices NZ (premiumspices.co.nz)
Cottage Hill Herbs (cottagehillherbs.co.nz)
Go Native NZ (gonative.co.nz)
Herb Nerd NZ (herbnerdnz.com)

Free/Low Cost:

Forage responsibly (plantain, dandelion, cleavers)
Grow your own
Trade with other herbalists

Rongoā Māori: Cultural Context

Understanding Rongoā Māori

Rongoā Māori IS:

A complete, holistic healing system embedded in te ao Māori (Māori worldview)
Integrated with whakapapa (genealogy), karakia (prayer), and cultural protocols
A way of life, not just plant medicine
Connected to the health of both people and land

Rongoā Māori is NOT:

“Māori herbalism” in the Western sense
A subset of complementary/alternative medicine
Simply using native plants
Separable from cultural and spiritual context

Critical Points for Non-Māori Learning About Native Plants

1. Acknowledge the Source

Knowledge of kawakawa, mānuka, and other native plants comes from centuries of Māori observation and practice. We present this information with respect for rongoā Māori traditions.

2. Understand the Limits of This Guide

We can share information about plant constituents and physical properties. We cannot teach rongoā Māori—it must be learned from practitioners within its cultural context, including spiritual teachings and protocols.

3. Respect in Practice

Harvest respectfully, take only what’s needed
Leave abundant populations for regeneration
Consider offering thanks (traditional practice)
Support Māori-owned businesses when purchasing native plant products
If interested in rongoā as a complete system, seek Māori practitioners and resources

4. Current Context

Rongoā Māori was suppressed by the Tohunga Suppression Act 1907. Recent decades have seen revival and growing recognition in healthcare systems. This knowledge is a taonga (treasure) deserving protection and respect.

See our complete Cultural Respect page

Further Learning

For those interested in rongoā Māori specifically:

Attend workshops by rongoā practitioners
Read works by Māori authors on rongoā
Connect with local iwi or kaitiaki
Understand that some knowledge is sacred and not widely shared
Support research and education in rongoā Māori

Key Resources:

Healthify He Puna Waiora rongoā section
Whakauae Research Services guidelines
Local rongoā practitioners and Māori health organisations

Resources & Next Steps

Recommended Books

NZ-Specific:

Click here for details

Behnsen, J., & Ralph, K. (2012). The New Zealand Holistic Herbal. Random House NZ.
Brooker, S.G., Cambie, R.C., & Cooper, R.C. (1987). New Zealand Medicinal Plants. Heinemann.

General Herbalism:

Click here for details

Gladstar, R. (2012). Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide. Storey Publishing.
Hoffmann, D. (2003). Medical Herbalism. Healing Arts Press.
Mills, S., & Bone, K. (2005). The Essential Guide to Herbal Safety. Churchill Livingstone.

Online Resources

NZ-Specific:

Click here for details

The Herb Federation of New Zealand: herbs.org.nz
Healthify He Puna Waiora: healthify.nz
Science Learning Hub: sciencelearn.org.nz

Evidence-Based Information:

Click here for details

European Medicines Agency herbal monographs: ema.europa.eu

Building Community

Find Local Groups:

Click here for details

Herb Society of New Zealand branches
Community gardens with herb plots
Foraging groups (Facebook)
Farmers’ markets (connect with herb vendors)

Your Action Plan

First Month:

Choose 3 herbs
Make tea daily
Start observation journal
Join one online community

Months 2-3:

Add 2 more herbs
Try infused oil
Find local foraging group or herb society

Months 4-6:

Make first salve
Start herb garden (even just 1-2 plants)
Read one comprehensive herb book

Months 7-12:

Expand garden
Try tincture-making
Attend workshop or herb walk
Share knowledge with friends

Final Thoughts

Herbalism is both an ancient art and an evolving science. It requires patience, observation, respect for plants and their cultural contexts, and commitment to safety.

You don’t need to become an expert overnight. Start with one herb, one preparation method, one practice. Build gradually, always prioritising safety and respect—for the plants, for traditional knowledge, and for your own body’s wisdom.

The plants are generous teachers. Pay attention, take notes, observe closely, and let your practice grow organically.

Welcome to a lifelong journey of learning from the green world.