The Herbs I Use Most in Winter — And What They Actually Do

By Dr. Robert Benhuri, D. Ac

Winter asks something different from the body. It’s darker, colder, quieter, and more introspective. Our energy turns inward. Our reserves matter more. And the body shifts into a mode that Chinese medicine has understood for thousands of years: preserve, warm, nourish, protect.

Different seasons call for different herbs — not because the herbs change, but because we do. Here are the herbs I find myself reaching for most often in winter, and why they matter.

1. Astragalus (Huang Qi) — The Gentle Protector

Winter is famous for testing the immune system. Astragalus helps reinforce the body’s outer defenses without overstimulating anything.

What it supports:

• resilient immunity

• steady daytime energy

• recovery from stress or fatigue

• lung qi (especially in dry climates)

How to use it: Simmer slices in soups and broths, or take as a tincture for convenience.

Think of it as reinforcing the walls before a storm hits.

2. Dang Shen — The Everyday Qi Builder

Dang Shen is a warm, nourishing tonic often used to strengthen the Spleen and Lung systems — both of which tend to struggle in winter.

What it supports:

• digestion

• appetite

• stable energy

• recovery from illness

• immune function

Why winter loves it: Cold weather weakens digestive fire. Dang Shen rebuilds it gently.

3. Ginger (Sheng Jiang) — The Great Warmer

Ginger seems almost too simple to mention, but it’s one of the best winter herbs for a reason.

What it supports:

• digestive warmth

• nausea or cold stomach

• circulation

• early-stage colds

• feeling “chilled to the bone”

The easiest use: Fresh ginger tea. Every culture on earth figured this out for a reason.

4. Cinnamon Bark (Rou Gui) — For Deep, Core Warmth

This isn’t the cinnamon sprinkled on oatmeal — cinnamon bark is a deeper, warmer, therapeutic version.

What it supports:

• low back coldness

• cold hands and feet

• fatigue that feels “deep”

• Kidney Yang decline

• menstrual cramps that improve with heat

This is winter’s interior firewood.

5. Goji Berries (Gou Qi Zi) — Nourishment + Moisture

Winter dryness is real — especially in Arizona. Goji berries help moisten the body while gently supporting the Liver, Kidneys, eyes, and Yin.

What they support:

• dry skin

• dry eyes

• fatigue

• nighttime restlessness

• stress recovery

Toss them into broths, teas, oatmeal, or trail mix.

6. Schisandra (Wu Wei Zi) — The Adaptor + Stabilizer

Schisandra berries are a winter powerhouse because they help the body hold onto what it needs — fluids, warmth, emotional steadiness.

What they support:

• resilience during stress

• deeper sleep

• smoother mood

• Lung and Kidney systems

• concentration under pressure

It’s grounding but uplifting at the same time.

7. Licorice Root (Gan Cao) — The Harmonizer

Licorice root shows up in many formulas because it brings things together and eases tension in the body.

What it supports:

• digestion

• throat dryness

• cough

• muscle tightness

• harmonizing other herbs

In winter, its sweet warmth is especially soothing.

Why Winter Needs a Different Herbal Approach

In Chinese medicine, winter corresponds to the Kidneys — the deepest layer of our vitality.

That means winter is the season to:

• rebuild reserves

• protect the immune system

• nourish fluids

• keep warmth circulating

• support sleep and recovery

The herbs above aren’t random — they are the ones that support these exact functions.

They warm without overstimulating. Nourish without weighing you down. Protect without creating tension. Strengthen without burning out your system.

How We Use These Herbs in Clinic

Sometimes I use these herbs individually. More often, they’re woven into formulas that match a patient’s exact pattern — whether that’s:

• adrenal-style fatigue

• winter depression

• recurrent colds

• digestive weakness

• dryness

• stress exhaustion

• Kidney deficiency

The right combination changes everything.

A Calm Closing Thought

Winter isn’t a season of pushing — it’s a season of gathering strength.

Herbs aren’t meant to “hype you up.” They’re meant to help your body feel supported, warm, and steady so you enter spring with genuine energy instead of running on fumes.

If you’re curious which herbs fit your body and your pattern, we’re always happy to guide you toward the right support.