What is Arnica?

Arnica is an herb that grows mostly in Europe and Siberia. The Arnica plant, also known by its scientific name, Arnica montana, blooms yellow-orange daisy-like flowers that are used for medicinal purposes.

Traditional Uses of Arnica

Arnica has been used for centuries to treat aches, pains, and bruises. The herb contains compounds that are thought to have anti-inflammatory and analgesic (pain-relieving) properties when applied to the skin or taken orally.

Historically, Arnica was used to soothe muscle aches, reduce inflammation and speed recovery from injuries. The flowers and roots were made into teas, liquid extracts, gel, ointments and skin creams. It was also an ingredient in traditional folk remedies.

Modern Research on Arnica

Today, arnica continues to be a popular natural treatment for injuries and inflammatory conditions. Modern research has now begun investigating the medicinal compounds in Arnica to understand and unlock its full therapeutic potential.

Initial studies have shown promising results. Several clinical studies found oral arnica supplementation was able to reduce muscle soreness and pain associated with marathon running and intense exercise. Other studies found that arnica gel could be beneficial in treating osteoarthritis of the hands.

So while more research is still needed, current findings indicate that Arnica's traditional uses may certainly hold up when put to scientific scrutiny.

Why is Arnica used in Supplements?

Arnica is now being used as an ingredient in oral supplements and topical gels to harness its natural anti-inflammatory and analgesic qualities.

Oral Supplements with Arnica

Oral arnica supplements primarily use concentrated arnica extracts made from the flower heads. These extracts contain a mixture of medicinal compounds like sesquiterpene lactones and flavonoids that can help relieve muscle aches and soreness.

Studies found that arnica supplements taken before and after intense marathon runs were able to significantly decrease leg pain. Other research also found positive effects on muscle damage and recovery time. These results suggest arnica's anti-inflammatory action when taken orally can help athletes and active individuals with physical performance and avoiding muscle soreness.

Topical Gels with Arnica

Arnica extracts applied directly onto the skin are helpful for treating sports injuries and bruising by bringing down swelling. Arnica gels are commonly used to ease muscle strains, sprains, contusions and joint pain associated with arthritis.

One study confirmed arnica gels efficacy in reducing hand pain and improving hand function in people with osteoarthritis. The anti-inflammatory compounds are able to penetrate deep into soft tissues leading to an analgesic effect.

Overall, early studies confirm what traditional folk medicine has long known - that Arnica applied externally can benefit common injuries and musculoskeletal conditions.

Is it Safe? Understanding the Side Effects

When used appropriately, arnica is generally considered safe with a low incidence of side effects or adverse reactions. However, there are some precautions to be aware of when taking arnica supplements or gels:

Safety of Oral Arnica Supplements

Oral arnica preparations are considered safe only when taken in small doses for short durations (1-6 weeks). The maximal oral dose recommended is 30g per day.

Higher doses or long term use of arnica supplements may cause liver damage, digestive problems, and increased risk of bleeding due to its effect on platelets in the blood. So it is important to carefully follow dosage instructions on any arnica containing supplements.

Who Should Not Take Oral Arnica

Arnica supplements should be avoided in the following situations as risks may outweigh benefits:

• If pregnant or breastfeeding
• If under age 12 years old
• If already taking blood thinning or anti-platelet drugs
• If allergic - can cause reactions in those allergic to daisies, marigolds, ragweed or similar flower species
• If have gastro-intestinal ulcer, Crohns, IBS or other digestive disease

Side Effects of Oral Arnica

Mild transient side effects from short term low dose arnica supplementation may occasionally include:

• Digestive irritation - nausea, stomach pain, vomiting, diarrhoea
• Dizziness
• Skin rashes or increased bruising

So start with small doses first to monitor body's tolerance before increasing your dosage.

Is Topical Arnica Gel Safe?

Arnica creams and gels are generally safe when applied on unbroken skin, away from the eyes and face. The skin may occasionally react with some redness, rashes or itching. So test on a small skin area first.

Avoid applying on open wounds or burns. Also refrain from use if pregnant or breastfeeding without medical approval.

Overall, both oral arnica supplements and topical gels have a long history of traditional use and appear relatively safe when used appropriately for short periods. But certain precautions should still be taken to avoid side effects.

Summary - Key Facts about Arnica:

• Arnica montana is a flowering mountain herb that grows mainly in Europe and Siberia
• It has been used in folk medicine for centuries to treat bruises, swelling and muscle pain
• Active medicinal compounds include sesquiterpene lactones, flavonoids and inulin
• Modern research now confirming its anti-inflammatory and analgesic properties
• Oral arnica supplements can reduce muscle soreness caused by intense physical exercise when taken for 1-6 weeks duration
• Topical arnica gels clinically proven to improve hand function and ease osteoarthritic joint pain when applied externally
• Considered relatively safe when used in appropriate therapeutic dosages and timeframes
• Mild side effects may include nausea, stomach upset and skin reactions
• Avoid if pregnant, breastfeeding, allergic or on other medications - interactions possible

Frequently Asked Questions about Arnica:

What plants and flowers contain arnica?

The Arnica montana plant is the main natural source that contains the arnica compounds used for medicinal purposes in supplements and skin gels. It blooms bright yellow-orange daisy-like flowers that grow in mountainous regions of Europe and Siberia.

Should I take arnica before or after exercise?

Research suggests arnica will be most helpful when taken both before AND after participating in intense exercise like marathon running or cross-fit training. Taking arnica for 1-2 weeks ahead of time can help minimise post-workout muscle soreness. Then dose again soon after training to keep inflammation down.

Is it OK to apply arnica gel daily?

It's normally recommended to limit use of arnica gel to around 1-2 weeks at a time. This allows the body to benefit from arnica's therapeutic action without risking skin irritation or sensitivity over the long term. If symptoms persist, it's best to see your doctor or pharmacist for other treatment options.

What is the maximum oral dose per day?

For short term use of oral arnica supplements (1-6 weeks), the maximum recommended daily dose is around 30g of extract, containing a sesquiterpene lactone concentration of approximately 20%. Always follow instructions from the individual product labels and consult a health practitioner for guidance.

How soon after injury should I use arnica gel?

It’s best to apply your arnica gel as soon as possible after sustaining bruises, sprains, strains or swelling caused by an injury. Using cooling arnica gel within the first 24-48 hours will help minimise bleeding under skin and swelling of tissues. This gets arnica's pain relief and healing benefits working early.

Is arnica good for back or neck pain?

Early research is showing promise that arnica gel could help provide relief for osteoarthritis joint pain in the hands. This also raises hope it could benefit spine conditions. However currently there is limited clinical studies testing arnica for back or neck problems specifically. But its traditional use for muscle, bone and nerve pain warrants further investigation for body-wide use.

Are arnica supplements gluten free?

As arnica is a herb extract sourced directly from a flowering plant, supplements will generally be gluten free by nature. However always check individual product labels to confirm if other ingredients containing traces of gluten are also included in that specific formula before purchasing if coeliac.