When you live in a country where about 60% of adults take at least one prescription medication, and 36% take three or more, it’s almost as if modern medicine isn’t doing what it should. Unless, of course, the goal is to create a society riddled with illness and dependent on medication. Don’t get me wrong, I’m not saying there’s not a time and place for modern medicine, but when being unhealthy is glorified, televised, and looked up to, it’s really hard to trust the system, especially when you’ve been a victim of it yourself.

Imagine developing chronic pain at 14. Going from doctor to doctor for years, never receiving a diagnosis. Only to be met with:

“You’re lying.”

“You’re looking for attention.”

“You’re seeking drugs, aren’t you?”

At 21, you finally get a diagnosis — complex regional pain syndrome. In three short years, the disease progresses so badly that you take 26 medications. You lose your ability to walk and see, yet the doctors still have no solutions, just more medications to shove down your throat, which seems to be making you worse. Now imagine learning it was all because of an HPV vaccine injury, and the manufacturer is free from liability. This is my truth, which led to my passion for health, wellness, and plants – more specifically, herbalism.

Traditional and folk medicine practices have been using herbs for centuries. Written records indicate medicinal plants date back 5,000 years to the Sumerians. Archaeological studies have shown that the practice of herbal medicine dates back at least 8,000 years in China and 60,000 years in Iraq (1). Then there’s modern medicine, which has only been around since 1885 (2). Holistic modalities and solutions literally came first, so why is it that they’re considered the alternative? Maybe it has something to do with the fact that so many pharmaceuticals are synthetic derivatives of herbs–after all, you can’t patent nature.

What is an Herbal Tincture

Tinctures, also called herbal extracts, are most commonly used in medicine-making. An herbal tincture is made by soaking fresh or dried herbs in a solvent base aside from water or oil to steep for several weeks. A single herb or combination can be used to create a tincture. This extraction method produces a concentrated, easily absorbed, and shelf-stable remedy that can be taken alone or added to water, juice, or even smoothies.

Herbal tinctures are most commonly made with alcohol, usually 70 or 80-proof vodka. Another option is to use rum or brandy to hide the taste of stronger, more bitter herbs. Although alcohol-containing medications are generally regarded as safe (GRAS) in pregnancy, which is where a tincture would fall, there is no known safe amount of alcohol for this population. The same goes for babies. Taking an occasional alcohol-based tincture is fine; however, for those who use herbal preparations similar to allopathic medicine and take multiple doses of different tinctures daily, it can increase blood levels similarly to drinking an alcoholic beverage (3).

Pregnancy aside, ethanol tinctures should be avoided by young children, recovering alcoholics, and those with liver disease or on medications that interact with alcohol. This is where glycerites (glycerin-based tinctures) come in. However, it’s important to note that glycerol tinctures also have risks like headaches, nausea, vomiting, diarrhea, dizziness, thirst, bloating, and gas, especially for those with sensitive stomachs or who’ve consumed too much (4). Additionally, when making glycerites, it’s important to preserve them correctly. According to The Herbal Academy:

“For successful preservation, a glycerite tincture should contain at least 55% glycerin (Cech, 2000). For fresh plants, add enough glycerin to fully cover the plant material and fill jar to within one inch of the top. For dried plants, dilute glycerin with distilled water in a 3:1 ratio (3 parts glycerin to one part water) and fill jar with mixture to within one inch of the top (5)”.

Another option is apple cider vinegar (ACV). Some side effects, especially from consuming large doses, are delayed stomach emptying, indigestion, low potassium, bone loss, erosion of teeth enamel, and esophageal (throat) burns. That does not count drug interactions with medications that lower potassium (6). Although the risks may seem minimal, that doesn’t make them any less of a side effect; therefore, informed consent is crucial.

To reiterate, tinctures can be made with an ethanol alcohol, glycerin, or apple cider vinegar base. They can made from any part of plants, including dense bark, roots, twigs, berries, and even delicate stems, leaves, petioles (leafstalks), flowers, fruits, and seeds. Just be sure to cut or break the herb you’re working with into small pieces. Now, let’s get down to business.

How to Make an Herbal Tincture

The steps to make a tincture depend on the herbalist. Some people like the folk method, which, instead of precisely measuring each ingredient, entails filling a jar, leaving at least 1-2 inches of head space before covering the herbs with the chosen solvent to steep. Tinctures can vary in potency, but most herbalists recommend a 1:5 ratio, which means 1 part herb to 5 parts solvent. Some sources suggest steeping for 1 to 2 weeks; however, most recommend 4 to 6 (I always do six weeks). I prefer to measure my materials to better analyze the constituents in each dose. Some of my favorite herbs for tincture-making include mullein and elderberry, but you can use whatever herb(s) you want. Maybe you’re looking to use herbs to manage headaches and migraines or stress and anxiety. No matter what you’re addressing, an herbal extract can be made.

You will need:

• Glass jar with a metal lid (I use a 16-ounce mason jar)
• Digital kitchen scale (optional)
• 50 grams (1/3 cup) of dried or 75 grams of fresh herbs
• 8 oz. (1 cup) of solvent (ethanol alcohol, glycerin, or apple cider vinegar)
• Parchment paper (I use unbleached parchment paper)
• Extra-fine mesh strainer
• Unbleached coffee filter
• French press (optional, but highly recommended)
• Funnel
• Dark glass bottle for storage (I use an amber glass dropper tincture bottle)
• A little patience

Step 1: Clean Herbs & Equipment

Before starting, it is important to thoroughly clean and sanitize everything. If you’re using fresh herbs, ensure they are washed well. You can sterilize handheld equipment by boiling it in water. Simply place the equipment in a large pot and fill it with water. Ensure all equipment is submerged in the water. Then, bring it to a boil and continue to let it boil for 10-15 minutes. Do not let the water come to a boil first and then add the equipment; this can cause the glass equipment to heat too quickly and shatter. When removing the freshly sanitized equipment, I recommend using canning tongs. After sterilizing, ensure all equipment is completely dry before moving on.

Step 2: Measure the Materials

Measure 50 grams (1/3 cup) of dried or 75 grams of fresh herbs and put them in the glass (mason) jar. If the herbs are big or thick, roughly chop them or use a mortar and pestle to break them apart. Pour the 8 ounces (1 cup) of solvent (ethanol alcohol, glycerin, or apple cider vinegar) over the herbs in the glass (mason) jar. Ensure the solvent is properly diluted (if applicable) and the herbs are completely covered (add more solvent if necessary).

Step 3: Cover & Label

Place a small piece of parchment paper (as a barrier) between the lid and the liquid to prevent rusting. Tighten the lid on the jar and shake well to combine. Label the jar with the contents and when it was made/when it will be done steeping. I tend to use a permanent marker on the jar’s lid (you can scribble over the permanent marker with a dry-erase marker and wipe clean for next time).

Step 4: Steep for Weeks

Place the jar in a cool, dark cabinet to steep (sometimes called macerating) for 4-6 weeks. Shake to combine every few days. If you use dry herbs, they may absorb the solvent, so check the liquid level and add more as needed.

Step 5: Strain & Press

After steeping, strain the mixture through a strainer covered with an unbleached coffee filter into a (measuring) cup, bowl, or French press. I highly recommend using a French press to extract the remaining liquid after straining because herbs can be expensive, and we don’t want our medicine to go to waste. Again, be sure the equipment is freshly sterilized and your hands are washed to avoid contaminating the tincture.

Step 6: Transfer & Label

Using a funnel to avoid spilling the tincture, transfer the contents to an airtight bottle for long-term storage. I highly recommend using a dark-colored glass bottle with a dropper for storage for easier dosing. However, if you don’t have one, that’s okay; you can measure the dosage with a teaspoon. Don’t forget to label your final bottle with what the tincture is and when it expires (two years from the extraction’s start date).

Dosage & Storage

This recipe makes 8 ounces, equivalent to 64 doses. The standard dosage for an herbal tincture is one teaspoon, 2 to 3 times per day, which can be taken alone or added to water, juice, or even smoothies. Some people, myself included, use much less. I typically use one dropper (20 individual drops), equivalent to ¼ teaspoon. However, please note that the amount of drops can vary depending on the dropper’s size (the larger the dropper, the more drops it typically holds).

Tinctures stored in a cool, dark place like a cabinet will last two years from the extraction’s start date. Tinctures do not “expire,” per se, although, like all medications, herbs lose potency over time. Taking an old tincture is better than nothing, but larger doses may be required. Tinctures made with properly sanitized equipment should not grow mold. However, mold or bacteria can develop if cross-contamination occurs, such as a dropper touching the mouth or a dirty surface. If you notice visible mold floating at the top of the tincture, it has gone bad.

Herbal Tincture-Making Resources

Of course, this method is just one of many, and the possibilities are endless, with thousands of herbs from which to create herbal tinctures. If you’re interested in diving into the art of tincture-making, here are some of my favorite resource books:

• Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar
• The Encyclopedia of Herbal Medicine by Andrew Chevallier
• The Lost Book of Herbal Remedies by Nicole Apelian, Ph.D & Claude Davis
• The Modern Herbal Dispensatory by Thomas Easley & Steven Horne

Additionally, Mountain Rose Herbs and The Herbal Academy have a lot of great online resources.

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