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Black Cohosh              

Herbal            

Black cohosh extracts seem to modestly reduce symptoms of menopause, such as hot flashes.         

Take 40mg to 80mg per day. Pregnant and breast feeding women should avoid using this. Black Cohosh may cause liver damage, if you have a history of liver disease avoid using this.
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Dong Quai    

Herbal            

Dong quai is used for dysmenorrhea, premenstrual syndrome (PMS), and menopausal symptoms.  

Take 100mg daily.  Pregnant and breastfeeding women should avoid using this product. If you have a history of hormonal imbalance such as, breast lumps, uterine fibroids, or ovarian cysts, consult your healthcare practitioner before using this. If you are using blood thinning medication, avoid using this.
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Wild Yam      

Herbal            

Orally, wild yam is used as a "natural alternative" for estrogen replacement therapy, postmenopausal vaginal dryness, premenstrual syndrome, osteoporosis, increasing energy and libido in men and women, and for breast enlargement.          

Take 200mg daily.  Pregnant and breastfeeding women should avoid using this product. If you have a history of hormonal imbalance such as, breast lumps, uterine fibroids, or ovarian cysts, consult your healthcare practitioner before using this.
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Cranberry     

Herbal            

Originally, it was thought that cranberry juice only worked by producing acidic urine. However, after there were doubts of this mechanism, it was found that cranberries prevent E. coli from adhering to the lining of the urinary tract. Cranberries are available in many forms, including juice (sweetened and non-sweetened), fresh berries, dehydrated fruit juice concentrate in capsules, berry tea, and extracts.  It is important that the form of cranberry is not too diluted (as is the case of many commercial ‘cranberry’ juice) for efficacy. Cranberries and cranberry juice have long been used to fight urinary tract infections (UTIs). Chemicals in cranberries are believed to prevent infective organisms from attaching to the bladder and other parts of the urinary tract. The ability of cranberries to eliminate already-attached bacteria is limited, so cranberry products are more effective at preventing UTIs than treating them. It has also been found effective for individuals who have spinal cord injuries or a condition known as neurogenic bladder that make UTIs more likely. Cranberry may also reduce the ammonia smell of urine by reducing the number of both bacteria and white blood cells in it.   

During an infection, take 300mg to 400mg 3 times a day. For preventative purposes take 400mg daily. If you suffer from kidney stones, avoid using cranberry. Pregnant and breast feeding women should avoid using this. If you are allergic to aspirin, avoid using cranberry.
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Calcium and Magnesium       

Nutritional   

For decades, we have known about the important role that calcium plays in achieving and maintaining strong bones - and helping to prevent osteoporosis. Numerous studies have shown the skeletal benefit of using calcium supplements (generally, 500-1000mg/day) to increase bone mass in adolescent girls to elderly women. Magnesium is a mineral that functions as a coenzyme for more than 300 biochemical reactions, including nerve/muscle function, regulation of body temperature, energy metabolism, DNA/RNA synthesis, and the formation of bones. In two studies of premenstrual syndrome (PMS) magnesium supplementation reduced anxiety-related PMS symptoms such as nervous tension, mood swings, irritability, and anxiety. In one study, magnesium was combined with vitamin B6 (50mg), showing relief of PMS symptoms within the timeframe of one or two menstrual cycles.       

The Daily Reference Intakes (DRI) recommend the following daily intakes for calcium: 1,300mg for ages 9-18; 1,000mg for adults aged 19-50; and 1,200mg for adults over age 50. For postmenopausal women not taking hormone replacement therapy, 1,500mg/day of calcium is recommended.
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Vitamin B6   

Nutritional   

There is some evidence that taking pyridoxine orally can improve symptoms of PMS such as breast pain or tenderness (mastalgia) and PMS-related depression in some patients. Pyridoxine 50 mg per day plus magnesium oxide 200 mg per day seems to relieve PMS-related anxiety.           

For general use, take up to 50mg per day. Do not exceed the recommended dosage.
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Folic Acid      

Nutritional   

Folic acid is used for preventing neural tube defects, reducing the risk of colorectal and cervical cancer, and preventing pregnancy loss. Women who are taking oral contraceptives or hormone replacement, are at risk of developing a deficiency of folic acid.      

During pregnancy take at least 400mcg per day. For general use to prevent deficiencies, take 200mcg daily.
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Evening Primrose Oil

Essential fatty acid   

Evening primrose oil is most commonly used for relieving premenstrual syndrome, fibrocystic breasts, and menopausal symptoms such as hot flashes. It appears that evening primrose oil may be a useful alternative to prescription medication for symptoms of PMS, especially breast pain associated with the menstrual cycle. Sixty to 80% of evening primrose oil is the essential (not produced by the body) fatty acid, linoleic acid.  Gamma linoleic acid (GLA) is synthesized by the body from linoleic acid and comprises 8-14% of the oil. GLA is a precursor of prostaglandin E1 (PGE1) - the deficiency of which has been documented in some women with premenstrual syndrome (PMS) and cyclical breast pain.  Since decreased levels of PGE1 can increase the pain-inducing effects of the hormone prolactin on breast tissue, it is thought that low PGE1 levels may be a primary cause of many of the symptoms associated with PMS.           

For symptoms of PMS and breast pain, take 2000mg to 4000mg per day. Evening Primrose oil should not be taken during pregnancy - it has been shown to induce labour. If you are using blood thinning medication, avoid using this.

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