Which Parts of Traditional Chinese Medicine are Credible?

• Research shows that acupuncture can help with certain types of pain, like lower back pain, neck pain, and osteoarthritis. But the effects are limited, and the evidence isn’t always consistent.
• There’s good evidence that tai chi can improve balance in older adults, prevent falls, and even boost cognitive function. It’s especially helpful for managing chronic conditions.
• Some herbal remedies, like ginger, can ease nausea and vomiting. However, most Chinese herbs don’t have strong evidence backing them up, and some can even be unsafe.
• Modern medicine accepts acupuncture for pain management and tai chi for fall prevention to some extent, but it remains cautious about other practices in Traditional Chinese Medicine (TCM).
• Some harmful risks include certain herbs containing aristolochic acid, which can lead to kidney failure or cancer. Improper techniques like cupping or moxibustion might cause burns or infections.
• If you’re thinking about using TCM, it’s best as a complementary therapy for chronic conditions or supportive care—and only after talking to your doctor.
• For serious or acute illnesses, modern medicine should be your first choice. If symptoms get worse, seek medical attention right away.

Traditional Chinese Medicine (TCM) has been around for thousands of years, rooted in ancient Chinese philosophy and practices like acupuncture, herbal remedies, and Tai Chi. It’s a system that’s fascinated people worldwide, yet it often sparks debate: Is it credible? Can a medicine so steeped in tradition hold up under the microscope of modern science?

In this article, we’ll explore which parts of TCM have earned a nod from researchers, where it falls short, and how you can approach it safely and sensibly. Let’s dive in.

What Is Traditional Chinese Medicine?

TCM is more than just a collection of treatments—it’s a holistic way of thinking about health. It’s built on concepts like qi (energy flow), yin-yang balance, and the five elements, aiming to keep the body in harmony. Practices range from acupuncture (those tiny needles you’ve probably heard about) to herbal concoctions and slow, meditative movements like Tai Chi¹. While it’s been a cornerstone of healthcare in China for centuries, its credibility in the Western world often hinges on one big question: What does the science say?

Read more: Chinese Medicine: What It Is, Benefits, Risks and More

TCM Practices Backed by Science

Some parts of TCM have stepped into the spotlight of modern research and come out looking pretty good. Let’s break down the big players.

Acupuncture: Needles That Work (Sometimes)

Acupuncture involves sticking super-fine needles into specific points on your body to relieve pain or stress. It sounds a bit wild, but science has given it some serious cred—especially for pain management.

• What the Research Says:
  A Cochrane review found acupuncture can help with chronic low back pain in the short term, outperforming no treatment or sham procedures (though the effect is modest)². Another study in JAMA Internal Medicine showed it’s helpful for things like migraines, neck pain, and osteoarthritis³. The evidence isn’t rock-solid across the board, but it’s enough to make doctors take notice.
• How It Might Work:
  Think of acupuncture like a traffic cop for your body’s nervous system—it might redirect “energy traffic” or trigger natural painkillers like endorphins⁴. Scientists aren’t totally sure, but the results speak for themselves in some cases.

Read more: What diseases does acupuncture specialize in?

Tai Chi: The Slow Dance of Health

Tai Chi is that graceful, flowing exercise you might’ve seen in parks. It’s all about slow movements, deep breaths, and mindfulness—and it’s got some solid science behind it.

• What the Research Says:
  A 2022 systematic review (Critical overview of systematic reviews on Tai Chi) found strong evidence that Tai Chi helps prevent falls, eases osteoarthritis symptoms, and even boosts cognitive function in older adults⁵. Another study (Tai Chi for health promotion) showed it improves balance and flexibility—great news for anyone looking to stay steady on their feet⁶.
• Why It Works:
  Picture Tai Chi as a gentle recharge for your body’s battery. It reduces stress, strengthens muscles, and gets your blood flowing—all without breaking a sweat.

Herbal Medicine: A Mixed Bag

Herbal remedies are a huge part of TCM, using plants, roots, and sometimes even minerals to treat everything from colds to chronic conditions. Some herbs have shown promise, but it’s a tricky area.

• What the Research Says:
  Ginger, for example, gets a thumbs-up for easing nausea—like during pregnancy or after surgery—according to a 2018 review (Ginger for nausea and vomiting)⁷. But for most TCM herbs, the evidence is thin. Studies often lack the gold standard of research: large, randomized, double-blind trials⁸.
• The Catch:
  Herbs are like a natural pharmacy—potentially powerful, but you’ve got to know what’s in the bottle. Some work, but others? Not so much.

Also read: 15 Most Popular Chinese Herbs (and Their Uses)

Where TCM Falls Short

TCM isn’t perfect, and it’s only fair to look at the flip side. Here’s where it struggles to hold up.

Lack of Rigorous Evidence

The biggest knock against TCM is that much of it hasn’t been put through the scientific wringer⁹. Modern medicine loves big, controlled studies—think hundreds of people, randomly assigned, with neither patients nor doctors knowing who’s getting the real treatment. TCM, especially its herbal side, rarely meets this standard. Without that, it’s tough to say for sure what works and what doesn’t.

• Why It Matters:
  Imagine baking a cake without a recipe—you might get lucky, but you can’t guarantee it’ll rise. TCM’s reliance on tradition over data leaves a lot of question marks.

Risks You Can’t Ignore

Some TCM practices come with real downsides:

• Herbal Hazards:
  Certain herbs, like those containing aristolochic acid, have been linked to kidney damage and cancer¹⁰. Plus, contamination with heavy metals or fake ingredients is a problem in some products.
• DIY Disasters:
  Techniques like cupping or moxibustion (burning herbs near the skin) can lead to burns or infections if done wrong¹¹.

Why the Skepticism?

Ever wonder why TCM gets so much side-eye? A couple of reasons stand out. First, its theories—like energy meridians or yin-yang—don’t fit neatly into the Western science box. That’s not a dealbreaker (plenty of drugs work without us fully understanding why), but it fuels doubt. Second, when herbs or techniques fail to prove themselves in studies—or worse, turn up risky—people lose trust. Add in modern education’s “science or bust” mindset, and it’s no surprise TCM has critics.

But here’s a twist: TCM isn’t about curing diseases the way Western meds tackle symptoms head-on. It’s more like tuning up your body’s engine—boosting immunity, balancing energy—to fight illness naturally. Does that make it less “real”? Not necessarily. It’s just a different playbook.

So, What’s Credible?

Here’s the bottom line: Some parts of TCM are credible, but not all.

• Credible:
  • Acupuncture for pain relief—science says it can help¹², even if we’re still figuring out how.
  • Tai Chi for balance and wellness—it’s low-risk and research-backed¹³.
  • Specific herbs like ginger—proven for certain uses.
• Questionable:
  • Most herbal remedies—too little evidence, too many risks.
  • Theories like qi—fascinating, but unproven by science’s standards.

How to Use TCM Wisely

TCM can be a tool in your health toolkit, but don’t swing it blindly. Here’s how to approach it:

1. Talk to a Pro:
   Before trying herbs or acupuncture, check with a doctor or licensed TCM practitioner. They can steer you clear of duds or dangers.
2. Pair It Up:
   Think of TCM as a sidekick to modern medicine—great for chronic pain or stress, but don’t ditch your prescriptions.
3. Stay Safe:
   Skip shady products or untested methods. Stick to what’s got some science—or at least a good track record—behind it.

Bottom Line

Traditional Chinese Medicine is a bit like an old family recipe: some ingredients stand the test of time, others don’t hold up in today’s kitchen. Acupuncture and Tai Chi have earned their stripes with solid evidence, especially for pain and wellness. Herbs? A few shine, but most are stuck in the “maybe” pile—promising yet unproven, sometimes risky.

So, is TCM credible? Parts of it, absolutely. But it’s not a magic bullet, and it’s not flawless. Approach it with curiosity, a dash of caution, and a willingness to blend the best of both worlds—East and West. After all, health isn’t about picking sides; it’s about finding what works for you.

Trusted Source

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13. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi ↩︎