Andrew Weil's Blog: Dr. Weil's Healthy Living Blog

Herbs and spices have a prominent position on my Anti-Inflammatory Diet Pyramid because many of these culinary staples offer multiple benefits:

1.) Flavor enhancement, possibly inspiring reluctant eaters to enjoy nourishing foods that might otherwise be avoided as “boring” or “bland.”

2.) A host of healthful compounds that can both lower disease risk and alleviate symptoms of existing conditions.

Many spices and culinary herbs have a wide array of valuable antioxidant, antimicrobial, anti-inflammatory, and anti-carcinogenic compounds. When you can get those advantages along with wonderful fragrances and flavors, it just makes sense to learn to use them in the meals you prepare.

Before going further, let me offer some definitions. Herbs and spices are parts of plants that are used principally for flavoring or medicine, rather than as significant sources of daily calories. What’s the difference between the two? Herbs are typically the leafy, green portions of a plant. Spices are derived from other parts including seeds, fruits, bark and roots.

Both spices and herbs have a long history of human use. European tribes in what are now Denmark and Germany used garlic and mustard seeds to add a spicy kick – and, perhaps, some medicinal qualities – to cooked game as far back as 4,000 BC.

Today, it’s important to note that America is one of the few places on earth that makes a strong distinction between culinary and medicinal uses for herbs and spices. In many cultures, these properties – and the words that describe them – are either identical or quite similar. When Hippocrates exhorted his students to “Let food by thy medicine, and medicine be thy food,” he was, to a large extent, handing them a peculiarly Western piece of advice. Some Eastern cultures – especially those of China – never made the distinction in the first place.

As nature-based medicine has grown in popularity in the U.S., many people have begun taking herbs and spices in pill or capsule form. There is nothing wrong with doing so, and if you happen to dislike the flavor of, say, turmeric or basil, taking these as supplements is totally acceptable.

Even if you enjoy the flavors of these herbs, if your life is such that you simply don’t get the chance to eat them often, by all means, add these supplemental herbs and spices to your daily regimen.

But if possible, I strongly urge consuming these herbs and spices as culinary additions as well. If variety is the spice of life, then herbs and spices are the foundation of variety in cooking, transforming everyday foods into new and exciting culinary adventures.

I urge you to explore this exciting frontier on your own. Meanwhile, here are a few general rules of use to get you started:

Fresh is best for flavor. Even if you have no room for a vegetable garden, virtually every home or apartment has a window that can support a few pots of growing herbs. If you simply can’t grow them, take advantage of the fresh herbs that are now widely available in the produce section of most supermarkets and natural food stores.Dried herbs often suffer from muted flavors because the essential oils have volatized away. Two ways to encourage the flavor to return – crush with your fingers or a mortar and pestle just before cooking to release the oils that remain. You can also briefly sauté them with olive oil on low heat.If you do use dried herbs and spices, store them in tightly covered containers away from light, heat and moisture. Don’t sprinkle from a container into a steaming pot – the steam will enter the container and degrade the spice over time. Shake into your palm, away from the steam, before adding to the dish.Generally speaking, dried, ground herbs and spices are good for up to six months.

Consider these spices in your healthy kitchen:

AniseGarlicBlack PepperBasilGingerRosemaryBay LeafHorseradishSaffronCayenneLavenderSageChinese Five-SpiceLemongrassSaltCilantro & CorianderMintTarragonCinnamonMustardThymeClovesNutmegTurmericCuminNutritional YeastVanillaDillOreganoWasabiFennelPaprika

Originally posted October 2013. Updated October 2025. 

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As a reader of DrWeil.com, you know that what you eat is as important as how much you eat, but did you ever wonder why?  Find out which nutritional components are essential to the anti-inflammatory diet, and why.

Food Information

How Do I Balance My Diet?
A balanced diet should include the right mix of carbohydrates, fats and proteins to meet the body’s nutritional needs, and the right number of calories to replace those lost in everyday life. Here’s the recommended breakdown: 50-60 percent of calories from carbohydrates, 30% from fat, 10-20 percent from protein (preferably soy or fish). Buy organic whenever possible. A healthy diet not only provides the body’s nutritional needs, but also prevents inappropriate inflammation, a factor that may contribute to chronic diseases including cardiovascular and Alzheimer’s disease and many forms of cancer.

What’s So Great About Green Tea?
The polyphenols in green tea help protect the body from cancer by destroying free radicals, and protect your heart by lowering cholesterol and improving lipid metabolism. If you’re a coffee drinker, you’ll do your body good by switching to green tea.

What Comprises the Anti-Inflammatory Diet?
The anti-inflammatory diet centers around variety, freshness, unprocessed foods and an abundance of fruits and vegetables. Buy organic whenever possible.

Supplement Information

Why Should I Take Multivitamins?
Taking a daily multivitamin and mineral supplement ensures that you get the energy you need to drive metabolism. In addition, if you’re not eating regularly, if your diet is not rich in fresh foods, and if you don’t get plenty of fruits and vegetables, a multivitamin may help you fill in the gaps.

How Can Antioxidants Help Me?
Phytochemicals that protect against cancer and premature aging. Good sources include the red and purple pigments in berries, cherries, red grapes and red cabbage; the carotenoid pigments in yellow and orange fruits and vegetables; in green tea; and in dark, leafy greens. Take a daily antioxidant to ensure that you get the protection you need.

What Effect Does Fiber Have On My Body?
A daily intake of fiber is needed for proper intestinal function. Fiber fills you up, regulates blood sugar and can help reduce cholesterol levels. Good sources are fruits, vegetables, whole grains, seeds and nuts.

Glycemic Index & Fats

What is the Glycemic Index?
The glycemic index is a guide to foods that cause increases in insulin production and conversion of calories to fat. You can consume up to 40 percent of your daily calories as carbohydrate if you stick to foods that rank “low” to “moderate” on the glycemic index, such as carrots, lentils, wild rice and air-popped popcorn.

What are Trans-fats?
Trans-fats are natural fat molecules created in the hydrogenation process. They are mostly found in animal fats and vegetable oils. TFAs (trans-fatty acids) are just as bad if not worse for the heart and arteries than saturated fats. They increase total cholesterol, raise LDL (low-density lipoprotein) cholesterol (“bad”) and lower HDL (high-density lipoprotein) cholesterol (“good”). Beyond that, TFAs may have adverse effects on cell membranes and the immune system, and may promote cancer and aging.

How Can I Recognize “Good” Fats?
Sources of “good fat” include almonds, cashews and omega-3 fats, found in fatty cold-water fish, fortified eggs, soy foods, flax, hemp seeds and walnuts. Extra-virgin olive oil, expeller-pressed canola oil, as well as flaxseed, walnut and hempseed oil are all good choices.

What are “Bad” Fats?
Sources of “bad fat” include animal fat and processed vegetable oils (trans-fats). These are often found in processed foods. Avoid: coconut oil, corn oil, cottonseed oil, anything hydrogenated or partially hydrogenated, lard, margarine, palm or palm kernel oil, safflower, sunflower or soybean oil, vegetable oil and vegetable shortening.

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Dr. Andrew Weil has joined with a group of botanists, Indigenous healers, physicians, anthropologists, business and marketing experts, and plant lovers to reinstitute the Beneficial Plant Research Association (BPRA). The team will identify and investigate promising plants using academic and laboratory research, field studies, and hands-on garden testing.

Dr. Weil originally founded the BPRA in 1979 along with his fellow Harvard graduate ethnobotanist Dr. Tim Plowman and horticultural and biological researcher Margaret “Honey” Williams. The group’s mission was to investigate plants for their potential as food and medicine, and they identified several candidates: sangre de grado (Croton spp.), brunfelsia (Brunfelsia spp.), yoco (Paullinia yoco), Amazonian chili (Ají Yuquitania), and coca (Erythroxylum coca and E. novogranatense).

The coca plant, which has been used by indigenous peoples of the Amazon and the Andes for thousands of years, was of particular interest to the BPRA. Dr. Weil and colleagues published several journal articles in the late 1970s and early 1980s on the potential benefits of coca for motion sickness, depression, gastro-intestinal disorders, and diabetes, among other ailments. When chewed as whole leaves, coca is neither toxic nor habit-forming. It is a mild stimulant, without the irritating effects of coffee or other caffeine-based preparations.

The problem was, and is, that in addition to its many beneficial properties, the coca plant contains a small amount of cocaine. The association of coca with cocaine made any research into its benefits suspect during the Reagan-era “war on drugs” and it greatly limited the ability of the BPRA — or any researchers — to explore the plant’s therapeutic potential.

In 2024, Dr. Weil re-established the BPRA along with fellow Harvard graduates Wade Davis and Michael Balick. As president of the BPRA, Dr. Weil is now directing an expert team of doctors, researchers, and business experts to continue the important research he began nearly 50 years ago.

“I’m excited to be picking up this work again,” says Dr. Weil. “Coca has so many potential benefits that have not been fully explored yet, and now we have a team of researchers looking into it. We also have a new initiative specifically investigating whole plants for women’s health.”

Time is of the essence, adds Dr. Weil. “There are so many plants that we know, or suspect have medicinal value that are being threatened with extinction right now. We lose at least one medicinal plant every two years, and any one of them may have had potential to be a major medicinal discovery. Given the ongoing loss of habitat for many of these plants, there is a new urgency to investigating, testing, and saving them. That’s why we brought back the BPRA – to ensure ongoing efforts to identify and preserve plants that have potential to do so much good for us.”

Find out more about the BPRA and Dr. Andrew Weil’s role in it.

Sources
Biondich AS, Joslin JD. “Coca: The History and Medical Significance of an Ancient Andean Tradition.” Emerg Med Int. 2016;2016:4048764. doi: 10.1155/2016/4048764. Epub 2016 Apr 7. PMID: 27144028; PMCID: PMC4838786. pmc.ncbi.nlm.nih/articles/PMC4838786/

Weil AT. “The therapeutic value of coca in contemporary medicine.” J Ethnopharmacol. 1981 Mar-May;3(2-3):367-76. doi: 10.1016/0378-8741(81)90064-7. PMID: 6113306. pubmed.ncbi.nlm.nih/6113306/

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Americans are discovering that green tea – a drink made from the unoxidized leaves of the Camellia sinensis plant – is a vital part of an anti-inflammatory diet, which contributes to a healthy lifestyle and promotes healthy aging. The most important polyphenol in tea is EGCG (epigallocatechin gallate), a potent antioxidant that plausibly contributes to the protective cardiovascular and neurological effects reported in many studies.

But people who are new to green tea sometimes find the flavor unusual. For them, the answer is not to give up on green tea, but rather to try another type. The world of Japanese green tea is vast, with literally thousands of varieties, each featuring subtle differences in taste and aroma. Connoisseurs can spend a lifetime exploring them, but that’s not necessary for most of us. All we need to do is try some samples of the nine basic types below. Many are available at natural foods stores, and even supermarkets are starting to stock different varieties:

Matcha is the quintessential experience of Japanese green tea. It is made from skillfully cultivated, shade-grown tea leaves that have been meticulously stone-ground into a fine powder. To prepare, take a teaspoon of bright green, powdered matcha tea and stir it vigorously with hot water using a bamboo whisk. Because it is made from the entire tea life, matcha bursts with a bold, rich herbaceous flavor in the mouth. It is traditionally served with delicately flavored sweets to balance this intense taste. (See a video presentation on how to prepare matcha tea.) Sencha refers to a broad category of loose leaf green tea meant to be infused. Senchas can range from simple, unassertive teas that may be enjoyed daily to more bold teas. In general, only the top few tea leaves from the shoot are used since they are especially rich in flavor. The finished tea may consist of small, almost powdery particles, or long, delicate, slender stands. For the best balance of flavor and color, many senchas are a mix of leaves of different sizes and shapes. The final brew will be yellow-green to a deeper green in color. The taste may be a mellow with a hint of maize or wildflower to lively and herbaceous with a palate-cleansing astringency. Often times, the leaves are deeply steamed to create a bolder sencha known as fukamushi-cha. Gyokuro means “jade dew,” referring to the deep green color of its leaves. An elaborated form of sencha, its leaves are meticulously shade-grown in the same manner as leaves for matcha. The shading creates a tea that is intensely rich in flavor and low in astringency. The intense labor behind gyokuro makes it one of Japan’s most expensive kinds of tea. Kabusecha is similar to gyokuro in that it is also shade-grown, but for a shorter length of time. Its flavor lies between sencha and gyokuro, offering a mild sweetness and depth of character. Bancha is made from more mature leaves than sencha, picked during a later harvest season. While not as complex as sencha, it is mellow and easy drinking. Moreover, it is low in caffeine yet high in antioxidants, making it an ideal daily tea. Genmaicha is one of the most popular Japanese green teas. It consists of a mix of roasted rice and either sencha or bancha tea. The roasted rice imparts a warm, toasty flavor to the vigor of green tea, creating a smooth overall taste. Genmaicha’s popularity grew out of the lean war years when the scarce fresh tea available was mixed with rice. Hojicha takes its name from is the combination of the Japanese terms hoji, “roasted,” and cha, “tea.” The story behind hojicha is that a Kyoto tea merchant had an excess stock of green tea that he was an unable to sell off. Instead of wasting his stock, he roasted the leaves to quick public acclaim. To create hojicha, finished tea leaves or stems are roasted for a few minutes, turning them a dark brown. The result is a smooth tea with no astringency – making it ideal to enjoy with meals. Kukicha is a tea made mainly of stems, or kuki. Its flavor is vibrant but mild in astringency. It is important to note that the kukicha referred to in macrobiotic circles is actually hojicha made from stems. Konacha is made from fine, powdery tea leaves. It brews a vibrant green and yields a clean, brisk taste. Because it cleans the palate well, it is often the tea of choice to serve with sushi.

Originally published August 2007. Updated September 2025.

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What is Matcha Tea?

Matcha tea – literally, “powdered tea” – is a special type of green tea: a precious, jewel-green powder that is whisked with hot water in a bowl to make a frothy beverage of the same name. Preparation of matcha tea is the focus of the Japanese tea ceremony and has a long association with Zen. Matcha tea is the only form of tea in which the whole leaf is consumed, and because it is made from top-quality leaves that are treated with great care, it delivers more of the healthful elements of green tea than other forms. A unique, beautiful and richly flavorful drink, matcha tea gives most people a feeling of well-being. In addition, the simple ritual of preparing it is both enjoyable and meditative.

For matcha tea, unlike most other forms of green tea, farmers cover the plants with heavy shade cloth for three weeks prior to harvest in May. This causes the new shoots to develop larger, thinner leaves with better flavor and texture. Harvesting is by hand, and only the youngest, smallest leaves are selected for the best quality matcha. Farmers steam the leaves briefly to stop any fermentation, then dry them and pack them in bales for cold storage. Aging deepens the flavor of the tea, which becomes optimum after six months.

Healing Benefits of Matcha

In addition to providing trace minerals and vitamins (A, B-complex, C, E, and K), matcha tea is rich in catechin polyphenols – compounds with exceptional antioxidant activity. These compounds may offer protection against many kinds of cancer, help prevent cardiovascular disease and slow the aging process. They also may assist in reducing harmful cholesterol in the blood, stabilizing blood sugar levels, helping reduce high blood pressure and enhancing the resistance of the body to many toxins. The most important polyphenol in matcha is EGCG (epigallo-catechin gallate), which is the subject of many medical studies. Matcha tea has a significant amount of dietary fiber and practically no calories.

Watch a video clip on how to prepare matcha tea.

Originally published September 2006. Updated September 2025. 

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Sipping a martini may be a timeless picture of sophistication – but that classic cocktail comes with a hefty price in both calories and alcohol content. Many bars and restaurants (as well as creative hosts) have developed non-alcoholic versions of beverages for cocktail hours, and one of the newest also has significant health benefits. If you love green tea, the appealing flavor of this new mocktail is another plus.

Introducing Matchatini, from Kin Euphorics and Dr. Weil.

Capturing the health benefits of matcha (a higher grade of green tea), a Matchatini is a healthful alternative to a cocktail. Matchatini is a flavorful and innovative drink, designed to be consumed as is or shaken or stirred into the beverage of your choice. Fans of the Matchatini have created recipes using berry tea, sparkling water, oat milk, and other healthy mixers.

The formula includes matcha for antioxidants and energy, ashwagandha for supporting optimal brain function and stress relief, maca for its potential to enhance vitality, and maitake mushroom for its adaptogenic properties. All these ingredients help promote healthy cognition, and a two-ounce shot of Matchatini contains only 32 calories.

Matchatini is a prudent alternative to familiar caffeinated drinks as well as alcoholic beverages, because matcha boosts energy with only a small amount of caffeine allowing drinkers to avoid the jittery reaction they may have to coffee.

Matchatini is the latest reflection of Dr. Weil’s longtime focus on medicinal plants. Since being introduced to matcha in Japan in 1959, he has written often about its health benefits. Matcha is a richer source of antioxidants than other forms of tea.

Matcha contains vitamins A, B-complex, C, E, and K and is also plentiful in catechin polyphenols, which have significant antioxidant activity. They have also been studied for their beneficial effects in aging, reducing cholesterol, stabilizing blood sugar, and helping prevent heart disease.

Matchatini is available at Kin Euphorics or other online stores.

Andrew Weil, M.D.

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What is magnesium?
Magnesium, the fourth most abundant mineral in the body, is one of the essential micronutrients. Unlike trace minerals, which are needed in only small amounts, the major minerals (magnesium, calcium, phosphorus, sulfur, sodium, chloride, and potassium) require 100 milligrams or more a day for good health. Found in bones, teeth, and red blood cells, magnesium is required for proper functioning of the nervous, muscular and cardiovascular systems.

Why is magnesium necessary?
Magnesium helps maintain muscles, nerves, and bones, and studies have shown that a diet rich in magnesium may help protect against metabolic syndrome, a combination of risk factors that can lead to diabetes, heart disease, and stroke. Magnesium is critical in the processes that produce energy, synthesize protein, and replicate DNA, and it also plays a role in regulating other minerals and vitamins, including calcium, copper, zinc, potassium, and vitamin D.

More than half of the magnesium in the body is found in bones. Daily intake is needed to maintain homeostasis in the body; magnesium consumed in food or supplements is put to work and excess is filtered out in urine. When not enough magnesium is supplied, the kidneys respond by excreting less in urine. In severe deficiencies the body may dip into the reservoir in the bones to meet its daily need.

What are the signs of a deficiency?
A deficiency in magnesium (called hypomagnesemia) can result in issues ranging from irritability and muscle weakness to irregular heartbeat. The earliest indicators of a deficiency include nonspecific symptoms that may not be immediately identified as being related to magnesium:

FatigueLoss of appetiteNausea and vomitingMuscle spasmsMuscle weakness

If the magnesium deficiency is not corrected, more advanced signs and symptoms of severe hypomagnesemia may include:

Numbness and tinglingConvulsions/seizuresInvoluntary eye movements known as nystagmusMuscle contractions and crampsPersonality changesAbnormal heart rhythmsCoronary spasmsCardiac arrestRespiratory arrest

The long-term effects of magnesium deficiency are complex, and research is not yet definitive on the relationship between daily intake and cardiovascular disease, diabetes, and osteoporosis. There is, however, good evidence that sufficient magnesium intake decreases the development and effects of metabolic syndrome – a group of conditions including high blood pressure, high blood sugar, excess abdominal fat, and high cholesterol.

How much, and what kind, does an adult need?
According to the National institutes of Health (NIH), the recommended dietary allowances (RDAs) for men and teenage boys is 400-420 mg; adult women and teenage girls is 310-360 mg (higher for pregnant or breastfeeding women). A balanced diet usually supplies all the magnesium a person needs, but people with specific illnesses or who are taking certain medications may benefit from magnesium supplements. Dr. Weil recommends taking half as much magnesium as one does calcium, to ensure the appropriate balance of these two key minerals in the body and offset calcium’s constipating effects. Look for magnesium citrate, chelate, or glycinate, and avoid magnesium oxide, which can be irritating. See Table 1 for a breakdown of magnesium dietary allowances from NIH.

How much does a child need?
Infants need 30 mg a day of magnesium up until about six months of age, then 75-80 mg a day until age 3. From ages 4 to 8, children need 130 mg a day; from age 9 to 13 they need 240 mg a day. Adult requirements start at age 14.

How do you get enough magnesium from foods?
Good dietary sources of magnesium include whole grains; spinach and other leafy green vegetables; almonds, cashews, and other nuts; avocados; beans; whole soybeans; and halibut. (See Best Sources of Magnesium.) Be aware that a diet high in fat may cause less magnesium to be absorbed, and cooking may decrease the magnesium content of food.

If you need to increase your magnesium (if, for example, blood tests or urinalysis show evidence of a deficiency) you can take magnesium supplements. The best forms are magnesium citrate, chelate, or glycinate. Avoid magnesium oxide, which can be irritating and cause bloating, intestinal cramping, and diarrhea. There are also combination calcium-magnesium supplements that supply both of these important minerals.

Are there any risks associated with too much magnesium?
In otherwise healthy people, consuming more magnesium than needed poses little risk, since the kidneys can excrete any small excess in urine. High doses of magnesium supplements, however, may have a laxative effect and cause diarrhea. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide. Taking magnesium supplements with some calcium helps to balance its effects.

Extremely high levels of magnesium (called hypermagnesemia) may cause:

Low blood pressureNausea and vomitingFacial flushingUrine retentionDepression and lethargyMuscle weaknessDifficulty breathingIrregular heartbeatCardiac arrest

Are there any other special considerations?
Modern food production methods have caused a decrease in the magnesium content of our crops, and highly processed foods don’t provide sufficient magnesium. That’s why many people in modern societies are not getting enough magnesium in their diet. The concern is that the deficiencies are not great enough to cause obvious symptoms but could have a long-term effect on health. Avoiding processed foods and consuming a fresh, varied diet are good ways to increase magnesium, but it may not be enough. A combination calcium-magnesium supplement may be useful not only for supporting long-term health but may also help address concerns related to insomnia and menstrual cramps. See Need More Magnesium?

Deficiencies may not always be caused by insufficient intake, however. Certain chronic diseases and conditions, including kidney failure; intestinal disorders such as Crohn’s, IBS, or ulcerative colitis; or excess alcohol consumption may lead to a deficiency in magnesium. If you have heart disease or kidney problems, consult with your physician before taking magnesium supplements, as they can adversely affect these conditions.

If you take oral tetracycline, magnesium may reduce its effectiveness. Read label directions for more information.

Sources
Touyz RM, de Baaij JHF, Hoenderop JGJ. “Magnesium Disorders.” N Engl J Med. 2024 Jun 6;390(21):1998-2009. doi: 10.1056/NEJMra1510603. PMID: 38838313.  pubmed.ncbi.nlm.nih/38838313/

Fatima G, Dzupina A, B Alhmadi H, Magomedova A, Siddiqui Z, Mehdi A, Hadi N. “Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases.” Cureus. 2024 Oct 13;16(10):e71392. doi: 10.7759/cureus.71392. PMID: 39539878; PMCID: PMC11557730.  pubmed.ncbi.nlm.nih/39539878/

Piuri G, Zocchi M, Della Porta M, Ficara V, Manoni M, Zuccotti GV, Pinotti L, Maier JA, Cazzola R. “Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.” Nutrients. 2021 Jan 22;13(2):320.

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Olive oil, historically used in the U.S. mostly by immigrants from Mediterranean countries and adventurous gourmets, went mainstream about 20 years ago. Americans now consume over 90 million gallons annually; making it the largest olive oil market outside Europe.

This is good news. Olive oil has the highest percentage of heart-healthy monounsaturated fat of any edible oil. Quality olive oil also contains abundant antioxidants, substances that have been shown to provide cardiovascular and anti-cancer effects. For those committed to an anti-inflammatory diet, high-quality olive oil can be a cornerstone, delivering not just health benefits but also sensory pleasure with its vibrant taste and aroma.

But the olive oil industry’s expansion in the U.S. and worldwide has long been a controversy. In a 2007 issue of the New Yorker, an oft-cited article called “Slippery Business” by Tom Mueller revealed that fraud remains a major problem in the imported olive oil business. Mueller reported that adulteration with inferior seed oils is widespread.

Further, while large companies cultivate the image that the oil comes from rustic groves in the Italian countryside, the London Telegraph reported that the president of one major Italian importer admitted that only about a fifth of his company’s oil is pressed from Italian olives.

The designation “extra virgin” is also problematic. Mueller’s article pointed out that even the stringent taste tests established by the International Olive Oil Council (IOOC) to determine which oils qualify as “extra virgin” have their limitations – in Italy, producers often successfully appeal a negative verdict by arguing that samples were incorrectly collected or stored, or by resubmitting their samples to a friendlier panel.

My advice: buy small bottles of a certified organic oil. Check the label for the ICEA (Istituto per la Certificazione Etica e Ambientale, which means Ethical and Environmental Certification Institute) logo, or that of another organic certification body such as the USDA’s green-and-white ORGANIC logo. Also, perform your own sensory test: top quality extra-virgin olive oil (which I believe should be used for all cooking, not just bread-dipping and salad-drizzling) has a natural peppery finish and a deep, “green” aroma of grass and artichoke. Though such oils may come at a higher price, they align well with the principles of an

Andrew Weil, M.D.

Originally posted by May 2008. Updated May 2025. 

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What is osteoporosis?

Osteoporosis refers to a loss of bone mass causing bones to become more porous and fragile. Our skeletal frame is constantly being remodeled, with bone tissue being broken down and rebuilt on a regular basis. Bone density (the degree of mineralization of the bone matrix) usually increases until about the age of 30, but after that, it is more vulnerable to loss. Osteoporosis develops when more bone is lost than can be rebuilt. Eventually, bones become brittle and easily fractured. There are actually two different types of bone – both of which lose bone mass later in life, but at different times.

Trabecular bone refers to the inner portion of bone that contains calcium in lattice crystal-like structures. The years from childhood through young adulthood are critical for depositing calcium in trabecular bone, which then provides a reserve of this mineral in later life. Trabecular bone is sensitive to several hormones, including estrogen, which control the amount of calcium deposited and withdrawn. The calcium in trabecular bone is used by the body when blood calcium levels are low. After age 30, a gradual loss in trabecular bone begins to occur.Cortical bone is the dense layer that forms the outer layer of bone. While both types of bone are crucial to bone strength and both contain calcium, cortical bone does not give up its reserves as readily as trabecular bone and does not begin to decline in mass until after about age 40.What are the causes of osteoporosis?Genetics. Women are more at risk, but anyone of thin build and of Northern European or Asian descent is at higher risk. Studies of mothers and daughters have shown that heredity plays a role in bone density. Bone loss is more gradual in men, but once they reach age 70 their risk for osteoporosis increases significantly. Men in this age group are at increased risk for fractures, particularly if they are sedentary and have a diet low in calcium.Menopause. Particularly in those not taking hormone replacement therapy. estrogen plays an important role in maintaining bone mass. Once women reach menopause and estrogen levels decline, bone loss escalates. Rapid bone loss continues for about five years during and after menopause and can deplete three to four percent of total bone mass. This surge of bone loss eventually tapers off after a few years and soon equals the amount of bone loss in men of the same age. But the loss of bone minerals continues throughout the rest of a person’s life. About one out of every three postmenopausal women has osteoporosis to some degree with increased risk of fractures, particularly of the hip, vertebrae and wrists. Hip fractures are especially dangerous. About 20 percent of elderly women who undergo hip replacement surgery due to a fracture die of complications within one year. And half of those who survive will require full-time nursing care.Poor intake of calcium. Dietary calcium intake plays a vital role in bone mineralization during the growth years. Even after maximum bone mass has been achieved, calcium intake continues to be important to help slow down bone loss later in life. Dairy products are one of the best sources of calcium, but many people choose not to eat them or can’t tolerate them because of lactose intolerance or allergy. Other food sources of calcium are canned sardines, dark green vegetables like broccoli, collard greens and bok choy, as well as tofu and calcium-fortified juices and soy milk. However, a supplement is recommended to ensure you are getting enough.Lack of vitamin D. Vitamin D plays a pivotal role in allowing the body to absorb calcium. Vitamin D is synthesized naturally in the skin when it is exposed to sunlight. It is also available in fortified milk and cereals. However, many people do not produce enough vitamin D or get enough from food. Vitamin D deficiency is common among older people and those who are homebound or bed-ridden.Inactivity. Weight-bearing activities such as walking, jogging and weight training help to maintain bone density. A sedentary lifestyle promotes bone loss as well as muscle loss. Conversely, consistent use of muscles promotes the building of bone. Regular physical activity strengthens both muscles and bones, slows down bone loss and decreases the risk of injury from falls.Smoking. The relationship between bone loss and smoking has been confirmed by numerous studies.Excessive alcohol intake. People who drink alcohol to excess are more prone to fractures. This may be partially due to the diuretic effect of alcohol, which induces calcium loss through the urine. Alcohol can also decrease the absorption of calcium from the intestines and cause deficiencies in vitamin D and magnesium – both of which are important to bone health.High sodium intake. Several studies have demonstrated the harmful effects of high dietary sodium on bone integrity. Decreasing sodium intake can help reduce bone loss considerably.Coffee. Coffee consumption of more than two cups a day may contribute to accelerated bone loss.High consumption of animal protein. Some studies have shown that a diet high in animal protein promotes bone loss by leaching calcium from the bones, although the verdict is still out on this issue.A high acid-ash diet. Recent research has suggested that eating an acid-ash producing diet (high in animal protein and grains, low in vegetables and fruit) causes an increase in urinary excretion of calcium, leading to bone loss.Medications. Certain medications, such as steroids and anticonvulsants, may contribute to bone demineralization.How is osteoporosis diagnosed?

The most accurate testing method to measure bone density and diagnose osteoporosis is the DEXA (Dual Energy X-ray Absorptiometry), which uses a computer to scan an image of the hip and spine. A more important measure is the FRAX score, which gives the risk of fracture. Less accurate screening methods are now available in pharmacies and at health fairs. X-rays, which were used in the past, are not sensitive. At least 25 percent of bone loss has to occur before osteoporosis can be reliably diagnosed from a routine X-ray.

What is the conventional treatment of osteoporosis?

There are a number of conventional prescription drugs for osteoporosis. The decision to use them should be made carefully, based on a person’s FRAX score and lifestyle. They have different benefits and risks, however. Evista (raloxifene) might be suitable for some women while Actonel (risedronate sodium) or Fosamax (alendronate sodium) would be better for others. Both Actonel and Fosamax seem to do a fairly good job of slowing menopausal bone loss. Fosamax’s effects can be seen as soon as three months after treatment begins and continue as long as you are on the drug. Unfortunately, this drug can cause severe digestive reactions including irritation, inflammation, and ulceration of the esophagus, all of which may cause chest pain, heartburn or pain with swallowing.

Actonel is newer than Fosamax and works in much the same way. Research shows that it reduces the risk of new vertebral fractures by 65 percent within one year of treatment. I have tended to recommend it over Fosamax because patients tell me that the side effects are milder. The most common include stomach upset, diarrhea, headache and joint pain that may disappear as the body adjusts to the medication.

Evista (raloxifene) is an entirely different type of drug, a selective estrogen receptor modifier (SERM). These agents seem to provide the benefits of estrogen replacement without increasing breast cancer risk. Because of the overlap in estrogen effects, drugs used to address breast cancer may also have influences on bone, and vice-versa. In fact, Evista appears to reduce breast cancer risk as well as protect against osteoporosis. Side effects include hot flashes and vaginal discharge, dryness, or itching. Tamoxifen, another drug used in breast cancer treatment, also protects against osteoporosis.

In 2009 The National Cancer Institute completed a five-year study comparing Evista to tamoxifen, called the “Study of Tamoxifen and Raloxifene (STAR),” The investigators found that both drugs were equally effective in reducing the risk of invasive breast cancer in postmenopausal women at high risk of the disease. Evista was reported as having a significantly lower risk of blood clots compared to tamoxifen, while having a slightly higher risk of non-invasive breast cancers. The conclusion was the overall benefit-risk profile was considered favorable for both medications depending on individual risk factors.

Fortunately, if you develop side effects to one of the available drugs, you can switch to another. Another drug receiving attention is strontium ranelate, a combination of the mineral strontium with ranelic acid. It has been licensed for sale in the UK and elsewhere in Europe for treatment of osteoporosis in postmenopausal women. A number of studies have shown that it can strengthen bone and reduce the risk of fractures, even among women 74 years of age or older when risks are highest. Strontium ranelate is not yet approved by the FDA for treatment or prevention of osteoporosis in the United States. It remains under study.

A final concern is that many women can’t tolerate the side effects of the popular drugs Fosamax, Actonel and Boniva, which are all varieties of bisphosphonates. Irritation of the stomach and esophagus is the most common reported problem, but some oral surgeons and dentists have begun to report a more serious concern in a sub-group of their patients: jaw necrosis, the death of the jawbone. This warrants further study.

What therapies does Dr. Weil recommend for osteoporosis?Eat plenty of vegetables and fruit. Potassium, magnesium, vitamin C and beta carotene (found in fruits and vegetables) have been associated with higher total bone mass. A diet rich in vegetables and fruit and moderate in animal protein and grains may minimize the acid-ash residue of the diet.Get enough calcium. This mineral is one of the primary constituents of bone, and adequate intakes are necessary for lifelong bone health. Choose high quality, organic dairy products such as yogurt and milk. Eat more sardines (with bones), dark green vegetables like collard greens, bok choy and broccoli, whole soy based products like tofu, and calcium-fortified soy milk and orange juice. Consider taking a calcium supplement if you are not eating at least three servings of dairy per day and/or calcium-fortified foods, if you are postmenopausal or if you have a family history of osteoporosis.Eat magnesium-rich foods every day, including spinach, tofu, almonds, broccoli and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.Eat vitamin K-rich foods every day. The best sources are green leafy vegetables (see the calcium-rich greens listed above), but most vegetables are good sources. Talk with your doctor about the effects of vitamin K if you are taking a blood-thinning medication.Make sure you get enough vitamin D. Have your vitamin level checked. I recommend supplementing with at least 2,000 IU daily for adults.Decrease your sodium intake. Avoid salty processed foods and fast food. Don’t salt your food before tasting it.Limit caffeine intake.Avoid alcohol or drink only in moderation.Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.

Originally posted October 2006. Updated February 2025.

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Water is a basic necessity, needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60 percent of your body is water, and you must constantly replenish the supply, as it’s used continuously in the processes of life. Many people fail to drink enough of it. The oft-quoted traditional recommendation is at least eight 8-ounce glasses a day. I’m not sure you need to force that much down, but do try to drink fluids liberally throughout the day, and more than you think you need. While you’re doing all this drinking, however, make sure you’re not adding new toxins to your body.

Drinking Water

I have always recommended getting a water-purification system for your home if you can. If not, use high quality bottled water. Before you spend money on a filtration system, find out what’s in your water – have your tap water tested for contaminants such as fecal-coliform bacteria, lead, fluoride, chlorine, arsenic and nitrates, as well as parasites, other microorganisms, sulfates, herbicides, and pesticides. (Don’t rely on the free testing offered by companies selling water purifiers – they’re not thorough enough. Instead, use an independent lab.) You may find you don’t need a home purifying system. State and local health departments often do free tests for bacterial contamination, but to find out about toxic substances, you’ll need the services of a private testing lab. Testing for a range of common contaminants can cost more than $100, but the investment is certainly worthwhile it if saves you the cost of a purifying system.

If you decide to consider a system, do not invest in one without doing some homework first. The products vary greatly in quality, efficiency and price. Be skeptical of claims made by salesmen.

Chlorine and lead are two of the most common contaminants in water. Chlorine is a strong oxidizing agent that may increase the risk of heart disease and is linked to certain types of cancer. Water containing more than 10 parts per billion of lead is a health risk, especially for infants, children and pregnant women – and probably for everyone else, as well. Even small amounts may result in organ damage and stunt the nervous system. If you are using tap water for drinking or cooking, I suggest that you get in the habit of flushing your kitchen faucet daily by letting water run for three to five minutes in the morning (and  after periods of disuse).

Bottled Water

This is only a temporary solution to the problem. It is too expensive for regular use, and you cannot count on its safety. According to an investigation by the Natural Resources Defense Council, bottled water is sometimes  just tap water in disguise – and even bottled spring water can be contaminated. The New York-based environmental advocacy group tested more than 1,000 bottles of 103 brands of bottled water and found that about one-third violated state standards or microbial impurity guidelines. Some of the brands tested were contaminated with bacteria, while others contained chemical contaminants. The NRDC report noted that FDA rules exempt bottled water from some of the standards and testing that apply to tap water. (Visit the NRDC report to read more about tap water.)

You can try drinking bottled distilled water if you like. It’s water that has been turned into steam so its impurities are left behind. The steam is then condensed to make pure water. The process of distillation kills and removes virtually all bacteria, viruses, heavy metals, and other organic and inorganic contaminants. Once distilled, the water is as pure as water can reasonably be. While it’s true that distillation removes minerals as it eliminates various other contaminants from water, I don’t feel this is a problem. We get the minerals we need from food, not water.

Distilled water is what I prefer to drink.

Household Or Tap Water

In some parts of the United States the calcium and magnesium in water precipitate out and stick to the plumbing pipes, water heaters and even tea kettles as “scale.” This can eventually clog pipes and interfere with heat conduction. The minerals that make water “hard” also interfere with the ability of soap to dissolve and lather, so you can end up with soap film on your skin and hair, as well as your clothes and dishes.

The solution is to install a water softener that gets rid of the calcium and magnesium via the exchange of ions with sodium or potassium in a bed of small plastic beads or through a chemical matrix called zeolite. I recommend using potassium in the water softener, although it costs about three to four times more than sodium. Potassium is better for your health and better (though still not great) for the environment. Softened water is fine for bathing and washing, but don’t drink it unless  it has been purified.

Originally posted August 2006. Updated January 2025. 

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