U ntil recently, if you peeked inside the medicine cabinet of a typical American household, you were likely to find such items as aspirin for headaches...an anti-inflammatory ointment for sore muscles and joints... an antihistamine for colds -- and perhaps even a prescription sedative for sleep problems and/or an antidepressant.

Latest development: With the recent economic downturn and rising drug costs, many Americans are turning to medicinal alternatives. In 2008, nationwide sales of herbal supplements totaled $4.8 billion, up more than 4% from the previous year. Perhaps due to the recession, Americans now appear to be trying many of the same herb-based products that have been used for generations in other parts of the world as the front-line treatments for many common conditions.

How herbs can help you: Compared with many medications widely used in the US, herbal therapies tend to have fewer side effects, are generally just as effective -- if not more so -- and are often less expensive.*

Seven of the most useful herbs to have on hand in your home...

ECHINACEA for Colds

A 2005 study reported that echinacea is not effective for the common cold. Then, in 2007, research found that it does help. Does it or doesn’t it?

Echinacea stimulates both white blood cells (which attack viruses) and natural killer cells (which destroy virus-infected cells). Most scientific studies of echinacea involve dosing patients every four to six hours. That’s not enough.

How to use: Add about one teaspoon of echinacea tincture to one-half cup of water. Drink it once every waking hour at the first signs of a cold until symptoms subside.

Helpful: Add to the mixture one-half teaspoon of elderberry tincture -- which also helps boost immunity -- for additional antiviral effects.

EUCALYPTUS for Congestion

Used as an essential oil, eucalyptus penetrates the mucous membranes and promotes drainage -- helpful for relieving symptoms caused by the common cold and/or sinusitis (inflammation of the sinuses). The oil also has antimicrobial properties that can inhibit viruses and bacteria.

How to use: At the first signs of a cold or sinusitis, put five to 10 drops of eucalyptus essential oil in a large bowl. Add one to two cups of steaming hot water. (The dose is correct if you can smell the eucalyptus.) Put a towel over your head, and lean over the bowl (with your eyes closed) and breathe in the steam for about 10 minutes. Repeat as needed, using fresh eucalyptus oil each time.

Caution: Keep your head far enough from the steaming water to avoid burning yourself.

TURMERIC for Joint Pain

Studies show that this extremely potent anti-inflammatory herb is about as effective as nonsteroidal anti-inflammatory drugs -- such as aspirin and ibuprofen (Advil) -- for easing joint pain. Unlike these and similar drugs, turmeric (taken at the doses recommended below) rarely causes stomach upset or other side effects.

How to use: Take 400 mg to 500 mg, three times daily. For additional benefits, use powdered turmeric when cooking. As little as one-quarter teaspoon per recipe will have anti-inflammatory effects over time.

Important: When cooking, use turmeric and black pepper. This greatly increases absorption of turmeric into the bloodstream.

Also helpful: Look for a turmeric supplement formula that includes black pepper.

VALERIAN for Insomnia

Compounds in valerian act on brain receptors to induce drowsiness and relaxation.

How to use: Take one-half teaspoon of valerian tincture, diluted in water according to the instructions on the label, one hour before bedtime and one-half teaspoon at bedtime, as needed. In small doses -- about one-quarter to one-half of the insomnia dose -- valerian also can help reduce mild anxiety. Most people avoid valerian tea due to its unpleasant odor.

WHITE WILLOW BARK for Headaches

It contains salicin, a chemical that’s converted in the body into salicylic acid, an aspirin-like substance. Some studies indicate that white willow bark works as well as aspirin (minus the side effects, such as gastrointestinal upset) for headaches and other types of pain, such as osteoarthritis pain and low-back pain.

How to use: Take 200 mg, twice daily with food for headache and other types of pain (described above). Caution: If you take a blood thinner, such as warfarin (Coumadin), consult your physician before using white willow bark, which also has blood-thinning effects.

ST. JOHN’S WORT to Lift Your Mood

It’s thought to inhibit the activity of enzymes that break down serotonin, a neurotransmitter that plays a key role in regulating mood.

Studies have shown that St. John’s wort is as effective for mild to moderate depression as some prescription antidepressants.

St. John’s wort also is one of the most effective herbs for treating seasonal affective disorder (SAD), a form of depression that tends to occur in winter.

Caution: Consult your doctor before trying St. John’s wort if you take a prescription antidepressant or other medication -- or drink alcohol.

How to use: The recommended dose is usually 300 mg, three times daily (standardized to 0.3% hypericin). Consult your doctor for advice on treatment duration.

Helpful: If you suffer from SAD, take 1,000 international units (IU) to 2,000 IU of vitamin D along with St. John’s wort. A lack of sun and low levels of vitamin D (also associated with infrequent sun exposure) can cause depression.

ALOE VERA for Burns

Like an antibiotic cream, the gel from aloe leaves has antimicrobial properties. It soothes painful burns.

How to use: Keep an aloe plant in your home. For minor burns, slice open an aloe leaf and squeeze the gel over the affected area. Store-bought aloe gel also is effective.

Helpful: Keep several aloe leaves in the freezer. The cold gel will act as a mild anesthetic.

*If you have a chronic condition and/or take prescription medication, consult your doctor before taking herbs.