Tinctures made from anti-inflammatory herbs and roots can help manage and reduce harmful inflammation in the body. Here are some good tinctures for inflammation that are simple to make and perfect for beginners.
There are many herbs and plant roots that can be helpful in reducing inflammation in the body. Tincuring the plant material is a great way to both harness the beneficial compounds in the plants as well as preserve them for use over a long amount of time. Tinctures are easy to make, last a long time, and are simple to use. If you’re looking for a natural way to support your body and manage inflammation, trying some of the below tinctures could be a great solution.
Inflammation is the body’s response to injury, infection, or another irritant. It’s a natural defense mechanism but chronic inflammation can cause long-term health issues. Things like poor diet, stress, and exposure to environmental toxins can all contribute to inflammation in the body. Inflammation can accelerate the aging process, and cause rheumatoid arthritis and joint pain, feeling tired, swelling, skin issues, and more.
Tinctures made from anti-inflammatory plants can give your body a targeted dose of anti-inflammatory compounds and help reduce joint pain, support immune function, and more.
What you need
Making tinctures is surprisingly simple. You only need a few tools to make tinctures and the recipes in this post use most of the same ingredients.
Tools
An airtight container with a plastic lid – I use a glass mason jar with parchment paper between the metal lid and tincture or extraction to prevent the alcohol from corroding the metal.
Small amber glass bottles with dropper tops
A fine mesh strainer, cheesecloth, or coffee filter
A small funnel
Supplies
Fresh or dried plant material
80-proof vodka (or 40% alcohol)
How to consume tinctures
All of these tinctures can be taken directly or diluted. To take them directly, add the dosage under your tongue. Hold it there for a few seconds and then swallow. Add the dosage to a glass of water or other beverage to dilute them.
The best tinctures for inflammation
Rosehip Tincture
Rosehips (Rosa canina L) are packed with vitamin C, selenium, and other nutrients our bodies need. Studies have shown that rosehips can reduce inflammation and can help reduce symptoms of painful conditions like arthritic joint pain and inflammatory bowel disease.
How to make it (you can read more detailed instructions here)
Note – Water in tinctures can make them spoil more quickly and impact on the strength of a tincture. Because fresh rosehips have a high water content, to ensure your tincture is long-lasting, either use stronger alcohol (over 80-proof) or make this tincture in small batches. For simplicity, I use the same alcohol for all of my tinctures but make small batches of tinctures that use plants with a higher water content. This ensures I can use it all before it spoils.
To make this herbal tincture you can use fresh or dried rosehips. If you’re using fresh foraged rosehips, remove the hips from the stems. Wash and dry the hips to remove any dirt.
Add the fresh hips to a food processor and blitz them for a few seconds. You can alternatively cut them up using a knife or mash them in a mortar and pestle. We do this to maximise the surface area of the rosehip that is exposed to the alcohol.
If you’re using dried rosehips, it may be difficult to chop them up. Just add the whole rosehips into your glass jar.
Add the rosehips to a clean glass jar. If you’re using dried rosehips, fill the jar ⅓ of the way full. If you’re using fresh rosehips, fill the jar about ¾ of the way full.
Cover them in alcohol completely. Add a tight lid and shake the jar to make sure everything is completely covered.
Date and label the jar. Set it in a cool, dark place away from direct sunlight for 6-8 weeks.
After 6-8 weeks, use a fine mesh strainer, cheesecloth, or a coffee filter to strain off the rosehips from the liquid. I like to use a strainer to filter off the large chunks, and then use a coffee filter to filter off the small rosehip hairs, and pits. Spend time straining off the tincture and make sure all of the plant material has been removed.
Use a funnel to bottle the liquid. Date and label it and store it in a cool place (room temperature is fine) away from sunlight. It’s ready to use!
How much rosehip tincture to take?
I like to take 2-3 droppers full per day during cold or flu season. You can start by taking a small amount and work your way up.
How long does rosehip tincture last?
Like many homemade alcohol-based herbal tinctures, this tincture has a long shelf life if stored away from direct sunlight and the plant material is completely removed from the final tincture. I like to use the tincture within 1-2 years.
Ginger Tincture
Ginger (zingiber officinale) has a long history of use in herbal medicine and is used to help with inflammation and other forms of pain, as well as to treat colds and flus.
How to make it (you can read more detailed instructions here)
Steralise a glass jar and lid.
If you’re using dried ginger, fill your clean jar about ¼ full with the ginger.
If you’re using fresh ginger root, wash the root and pat it dry. Use a knife to chop up the root into small pieces. You could also use a food processor to do this more quickly. There’s no need to peel it. Fill your glass jar about ¾ of the way full with the fresh root.
Cover your ginger with alcohol. It’s okay if it doesn’t fill the entire glass jar – you just need to ensure that the ginger is completely covered.
Add a lid to the jar and shake it to make sure everything is covered in alcohol.
Date and label the jar. Leave it sit in a cool, dark place away from direct sunlight for 6-8 weeks.
After 6-8 weeks, strain it off. If you’re using fresh root, cheesecloth will work. If you’re using powdered ginger, I recommend using a coffee filter to strain it off.
Use a funnel to add the tincture to an amber glass dropper bottle. Date and label it so you don’t forget what it is. Enjoy!
How much ginger tincture to take?
I like to take 3 droppers full per day during cold or flu season. Each dropper full is roughly a teaspoon of ginger tincture. You can start by taking a small amount and work your way up.
How long does ginger tincture last?
Like many homemade alcohol-based herbal tinctures, this tincture has a long shelf life if stored away from direct sunlight. I like to use the tincture within 1-2 years.
Turmeric Tincture
A member of the ginger family, turmeric root (scientifically known as curcuma longa) is jam-packed with antioxidants and other medicinal properties that can support your heart, brain, and overall health.
How to make it (you can read more detailed instructions here)
Fully sterilise your glass jar and lid.
If using fresh turmeric root, wash it thoroughly (if you can easily clean it, there’s no need to peel the turmeric). Chop the turmeric into small pieces.
When making tinctures with fresh herbs, I like to use the ratio 1:3. For fresh turmeric, fill the glass jar ¾ of the way full with chopped turmeric. Wear gloves when chopping turmeric if you don’t want to have yellow-stained fingers for a few days!
If using dried turmeric, fill the jar ½ of the way full. If you’re using a large jar, this can become expensive, so consider using a smaller jar to reduce how much of the dried turmeric you need to use.
Estimate roughly 1/10 the amount of black peppercorns compared to your turmeric and add those into the jar as well.
Cover the turmeric and black pepper completely with alcohol.
Add the lid and shake the jar to ensure everything is covered by the alcohol.
Set the jar in a cold, dark place away from direct sunlight for 6-8 weeks. I like to store my tinctures in the pantry or in a dark cupboard.
Try to shake the jar 3-4 times per week to ensure that everything remains completely covered with alcohol.
After 6-8 weeks, strain off the tincture using a fine mesh strainer or cheesecloth. If you used dried turmeric or ground pepper, I’d recommend using cheesecloth to ensure that the plant material is completely strained off from the tincture.
Use a small funnel to transfer the tincture into a small amber glass dropper bottle. Make sure to label and date the tincture so you remember what it is and don’t confuse it with your other homemade herbal supplements.
Turmeric tincture dosage
I like to take 1-2 droppers full (about 30-60 drops) 1-3 times per day.
How long with turmeric tincture last?
Tinctures made with alcohol can last a very long time if the plant material is completely strained off from the tincture before storing. This tincture can last 2-4 years if stored properly.
Lemon Balm Tincture
Lemon balm (melissa officinalis) is a member of the mint family and is used to reduce stress and anxiety, promote sleep, and calm the nervous system.
How to make it (you can read more detailed instructions here)
Remove the fresh leaves from the stems. Fully wash the leaves and allow them to dry. Sanitise the glass jar and lid.
Chop up the leaves to maximise the surface area that is exposed to the alcohol.
Add enough fresh herbs to fill the jar ¾ of the way full. If you are using dried lemon balm, fill the jar ⅓ of the way full. This will ensure there’s enough space for the leaves to expand as they absorb the alcohol.
Fully submerge the lemon balm in alcohol.
Add a lid to the jar and tighten.
Leave the jar to sit in a cool, dark place away from direct sunlight for 6-8 weeks. If you remember to, give the jar a shake every few days to ensure the leaves remain fully covered in alcohol.
After 6-8 weeks, strain off the lemon balm using cheesecloth or a fine mesh strainer. Make sure to fully remove all of the plant material to prevent the tincture from going bad. It’s easier to fully strain off dry lemon balm by using cheesecloth (or a coffee filter).
Use a small funnel to pour the remaining liquid into the amber glass dropper bottle.
Make sure to date and label your bottle so you know what it is! Store the tincture cool, dark place, away from direct sunlight.
How long does lemon balm tincture last?
This tincture will last about 2-3 years if stored in a dark, cool place. Make sure to strain off all of the plant material from the tincture before bottling it. If you don’t the tincture will expire more quickly.
How much lemon balm tincture to take?
The most common dosage is ½ – 1 teaspoon once or twice a day. This is about 30-60 drops from a dropper bottle. I like to take my dosage before bed time.
Elderflower Tincture
Elderflowers have anti-inflammatory and antibacterial properties that can help relieve symptoms of inflammatory conditions such as arthritis and sinusitis.
How to make it (you can read more detailed instructions here)
If you’re foraging your elderflowers, it’s best to do so in the morning, before the direct sunlight hits the flowers. This is because the plant’s essential oils are at their most concentrated levels before receiving direct sunlight. Flowers harvested in the morning will result in a stronger tincture.
Take your elderflowers and remove the green stems and leaves. Make sure to completely remove the green stems and leaves – you only want the flowers in your tincture. I do this by gently shaking the flowers off the stems over a plate.
Fill a sanitised glass jar ¾ of the way full with fresh flowers.
Cover the flowers with your alcohol until they are submerged.
Put the lid on your jar and give it a gentle shake. It’s best to use a plastic lid, rather than metal, to avoid corrosion. If you only have a metal lid, put a piece of parchment paper between the mixture and the lid.
Leave the jar in a cool, dark place away from direct sunlight for 6-8 weeks.
After 6-8 weeks, strain off the mixture. Use a small funnel to add the tincture into an amber glass dropper bottle and add it to a glass bottle.
Add the date and label the tincture so you don’t forget when you made it or what it is.
How much elderflower tincture to take?
I like to take 1-2 droppers full per day. If you feel a cold or flu coming on you can increase this to 2-3 times per day.
How long does elderflower tincture last?
Like many tinctures made with alcohol, this tincture has a long shelf life. If you store it in a cool, dark place like a pantry or cupboard, it should last for years.
Sage Tincture
Sage (Salvia officinalis) contains compounds like rosmarinic acid that reduce inflammation.
How to make it (you can read more detailed instructions here)
If you’re using fresh sage, wash the leaves and remove them from the stems. Pat them dry with a towel or allow them to air dry overnight.
Use a knife or food processor to break the fresh sage leaves down into small pieces. This is to maximise the surface area of the leaves that is exposed to the alcohol. The more area that is exposed, the more nutritional benefits the alcohol can draw out from the plant.
Add the leaves to a steralised glass jar. If you’re using fresh sage, fill the jar ¾ of the way full. If you’re using dried herbs, fill the jar ⅓ of the way full to leave room for the sage to expand as it absorbs the alcohol.
Cover the sage with alcohol completely.
Add the lid and shake the jar to ensure everything is covered in alcohol.
Date and label the jar and put it in a cool dark place. For best results, leave it sit for 6-8 weeks and try to remember to shake it a few times a week to keep everything submerged in the alcohol.
After 6-8 weeks, strain it off using cheesecloth, a coffee filter, or a fine mesh strainer. Make sure to completely remove the plant material from the tincture to avoid the tincture going bad quickly.
Add the tincture to your dropper bottle and date and label the bottle.
Store the finished tincture in a cool, dark place away from direct sunlight. That’s it, enjoy!
How much sage tincture to take?
I like to take 1 dropper full per day 2-3 times per day during cold or flu season. You can start by taking a small amount and work your way up.
How long does sage tincture last?
Like many homemade alcohol-based herbal tinctures, this tincture has a long shelf life if stored away from direct sunlight in a cool place. I like to use the tincture within 1-2 years.
Clove Tincture
Cloves (Syzygium aromaticum) are rich in antioxidants, which help protect cells from damage caused by free radicals and oxidative stress. Regular consumption of clove tincture may support overall health and reduce the risk of chronic diseases.
How to make it (you can read more detailed instructions here)
Add the dried cloves to a coffee grinder. Blend until they are a fine powder. (I don’t have a coffee grinder so I use whole cloves to make this tincture.)
Add the cloves to a sanitised clean mason jar (or any glass jar you have).
To begin the extraction process, submerge the cloves in alcohol and make sure they’re completely covered.
Add the lid and shake the jar to ensure all of the cloves are covered by alcohol.
Leave the jar to sit in a cool, dark place away from direct sunlight for 6-8 weeks.
Aim to shake the jar 3-4 times a week to keep everything covered in alcohol.
After 6-8 weeks, use a fine mesh strainer or cheesecloth to strain off the tincture. If you ground your cloves, I’d recommend using cheesecloth or a coffee filter to ensure that all of the cloves are removed from the final tincture.
Use a funnel to add the tincture to an amber glass dropper bottle.
Add the date and label the tincture to make sure you don’t forget what it is.
How much clove tincture to take?
Start by taking a small amount (a few drops) and work your way up to a full dose. I like to take 1 dropper full per day.
How long does clove tincture last?
Like many homemade alcohol-based tinctures, clove tincture has a long shelf life if stored away from direct sunlight. I like to use the tincture within 1-2 years.
Peppercorn Tincture
Peppercorns (Piper nigrum) have the compound piperine, which has been shown to reduce inflammation in the body which can help alleviate pain that inflammation causes.
How to make it (you can read more detailed instructions here)
Add the peppercorns to a food processor and blitz them for a few seconds. You can alternatively mash them in a mortar and pestle or use a pepper grinder. This is to maximise the surface area of the peppercorn that is exposed to the alcohol.
Add the peppercorns to a clean glass jar. Fill the jar ½ full.
Cover them in alcohol completely. Add a tight lid and shake the jar to make sure everything is completely covered.
Date and label the jar. Set it in a cool, dark place away from direct sunlight for 6-8 weeks. You can leave them for less time, but the flavour and medicinal benefits will not be as strong.
After 6-8 weeks, use cheesecloth or a coffee filter to strain off the peppercorns from the liquid. The most effective way I’ve found to do this is to use cheesecloth to filter off the large chunks and then use a coffee filter to filter off the small bits of peppercorn. It’s worth spending a bit of time straining off the tincture and making sure all of the peppercorns have been removed. This will help make sure the overall quality of the tincture is maintained.
Use a funnel to bottle the liquid extract. Date and label the black pepper tincture and store it in a cool place (room temperature is fine) away from sunlight. It’s ready to use!
How much peppercorn tincture to take?
I like to take 1 dropper full (about 20-30 drops) after meals to help with digestion. You can start by taking a small amount and work your way up.
How long does peppercorn tincture last?
Like many homemade alcohol-based tinctures, this tincture has a long shelf life if stored away from direct sunlight, and the peppercorns are removed from the final tincture. I like to use the tincture within 1-2 years.
I hope this gives you the confidence to make your own anti-inflammatory tincture and you try making one or many of these tinctures! Let me know if you give them a try and your experience taking them down in the comments.
Disclaimer – I’m not a medical professional and do not intend to offer medical or health advice in any content I create. I share this information for educational purposes and, as always, get your doctor’s advice or the advice of your health care provider before trying a new herbal remedy. There are always possible unintended consequences of trying a new herbal remedy such as impact on an existing medical condition, an allergic reaction or unexpected side effects like interactions with prescription medications.
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