Herbs

Black cohosh (Cimicifuga racemosa)

Recommended Dosage As Needed: One capsule (40 mg standardized extract per capsule) 2x/day.

Rationale: Helps to alleviate hot flashes and other menopausal symptoms.

Echinacea (Echinaceae spp)

Recommended Dosage As Needed: Take 2–4 350 mg capsules 3x/day.

Rationale: Helps to treat cold and flu symptoms.

Ginger (Zingiber officinale)

Recommended Dosage As Needed: Take 2 capsules of powdered gingerroot (typically 150–250 mg per capsule), or grate 1 tablespoon fresh ginger into 1 cup hot or cold water and drink.

Rationale: Helps to treat nausea and motion sickness.

Licorice (Glycyrrhiza glabra)

Recommended Dosage As Needed: Chew 1–2 tablets (380 mg standard extract per tablet) before meals; use deglycyrrhizinated chewable tablets.

Rationale: Helps with acid reflux (heartburn).

Passion flower (Passiflora incarnata)

Recommended Dosage As Needed: Steep 1 tablespoon dried herb in 1 cup boiling water for ten minutes. Drink 1–3 cups.

Rationale: Sedative to treat anxiety or to aid sleep.

Supplements

Calcium

Recommended Dose:1,000 mg daily.

Rationale: Calcium is essential for keeping bones healthy and strong and helps to prevent osteoporosis. Calcium citrate and calcium carbonate are the most easily absorbed forms of calcium.

High-quality, high-potency multivitamin

Recommended Dose: Per label.

Rationale: Most women do not get the daily nutrients they need from the food they eat, and multivitamins ensure that the minimum daily allowances are met.

Magnesium

Recommended Dose: 250–500 mg daily.

Rationale: Magnesium can help alleviate symptoms associated with premenstrual syndrome (PMS).

Vitamin B6

Recommended Dose: 25–50 mg daily.

Rationale: Vitamin B6, together with magnesium, is also helpful for treating PMS.

Vitamin D

Recommended Dose: 400–800 IU daily.

Rationale: Vitamin D aids in calcium absorption.

—C.M