Black cohosh is a perennial, shrub-like plant, native to the eastern deciduous forests of North America. Traditionally, Black Cohosh was used to provide relief from menstrual cramps. It is used commonly as a remedy for hot flashes associated with menopause, and PMS. The precise mechanism of action is unknown; although, the triterpene glycosides are considered the active constituents along with the isoflavones, alkaloids and phenolic acids. Black Cohosh may have a similar effect as estrogen, which is the female hormone that regulates the menstrual cycle. Low estrogen levels are linked with the symptoms associated with menopause, and Black Cohosh may help alleviate mild symptoms of menopause.*

 

Soy isoflavones are found in soybeans in the form of phytoestrogens. Phytoestrogens are nonsteriodal compounds that possess estrogen-like biological activity, and come from plants.  Soy isoflavones have weak estrogenic and anti-estrogenic effects. They have been found to bind to estrogen receptors, alpha and beta; although, they appear to bind better to the beta estrogen receptors. Soy isoflavones include three main isoflavones, which are the aglycones genistein, daidzein and glycitein. Soy may be linked to alleviating mild menopausal symptoms and beneficial in promoting bone health.*  

 

Dong quai has been used in traditional Chinese and Native American medicine for thousands of years. The plant is related to both parsley and celery; its health properties come from the root. Dong quai is often referred to as the female ginseng because of its homeostatic effects during menstruation. Its most common use is to manage mild cramps and pain during menstruation as well as to alleviate some of the mild symptoms of menopause such as hot flashes. The specific mechanism of action is unknown; although, the groups of coumarins, ferulic acid and ligustilide appear to be the active constituents of the dong quai root. The coumarins aid in promoting normal blood flow, while the ferulic acid and ligustilide promote normal muscle relaxation. Dong quai is not a replacement for estrogen (although, some studies have shown that it has a similar effect as isoflavones) nor does it have any hormone-like effects on the body.*

 

Wild Yam is a member of the Dioscorea family, which also includes the potato. The family is named for Dioscorides, who was the first-century Greek physician whose botanical writings were the standard for more than one thousand years. The dried roots are the health-promoting part of the plant. Wild yam has been historically used for mild symptoms associated with menstruation and menopause, including cramping, hot flashes and occasional fatigue. It is native to North America, but the plant can be cultivated in tropical, subtropical and temperate regions all around the world. An extract of wild yam has been linked to promoting healthy cholesterol levels by promoting normal levels of triglycerides and supporting healthy levels of HDL cholesterol. Steroidal saponins are the active constituents of wild yam, commonly used as hormone precursors in the body’s normal manufacture of progesterone. Wild yam helps to regulate the female reproductive system, especially during menstruation and menopause.*

 

Chaste berry extract or Vitex, is a shrub native to the Mediterranean and Central Asia, but can also be found around the United States. It is generally used in dietary supplements for promoting normal levels of female hormones and for mild symptoms of PMS and menopause. The flavonoids casticin, isovitexin and orientin are the main constituents of chaste berry extract. Because of its ability to support normal hormone balance, it is often used to promote a healthy menstrual cycle. PMS often occurs during the luteal phase of menstruation, thus maintaining hormone balance during this phase may help to counteract mild adverse effects of PMS.*

 

Horsetail (Equisetum arvense), also known as Peterwort, Dutch rushes, Shave-grass and Bottlebrush, is named from the bristly appearance of its jointed stems. The plant is found throughout the northern hemisphere, and only the stems exhibit beneficial health-related properties. It has the ability to draw excess water from the body, which makes it useful for cleansing the urinary tract. Horsetail is a natural source of silicon, iron and sodium, and also contains high amounts of calcium, chromium, crude fiber, magnesium, potassium, selenium and vitamin A. Horsetail is an excellent source of silicic acid, which contributes to its health benefits. Horsetail is commonly used to promote urinary tract health, but has also been shown to be helpful with mild symptoms of PMS and menopause.*

 

Red clover, like soy, contains high levels of isoflavones, which are well known for their subtle estrogen-like properties. Red clover has been shown in studies to help alleviate hot flashes associated with menopause. Red Clover is a small perennial herb with red or white flowers. It is native to Europe, central Asia, and northern Africa, but is also naturalized in many other parts of the world. Only the flowers are used in health supplements.  It can be found as a dried herb, in tablets or capsules, and in alcohol solutions.*  

 

Valerian Root (Valerian officinalis) produces bright pink to white flowers, and grows 20 to 40 inches tall. It is native to Europe and temperate regions of Asia, and is cultivated in Europe, Japan and the United States. The Ancient Greek physician Galen referred to valerian as “Phu,” which is an expression of disgust at the plants smell. It was given the name all-heal in medieval times due to its natural healing properties.  It is usually prepared as a tea, taken in capsule or tablet form, or used to make a bath additive. Valerian Root is commonly used to as a natural sleep aid, but is used for mild symptoms associated with premenstrual syndrome and menopause. Clinical trials have shown that extracts of the root have a sleep-inducing effect, which researchers believe stems from the herb’s tendency to boost levels of gamma-aminobutyric acid, a chemical messenger in the brain.* 

 

Passiflora, also known as the passionflower, can be used as an effective remedy for occasional sleep difficulty and restlessness. Passiflora is a perennial vine, which reaches 30 feet in length. It grows naturally from the southeastern United States to Brazil and Argentina, and is cultivated as a garden plant in Europe. The blossoms are considered symbolic of Christ’s Passion, because the central corona represents the Crown of Thorns, which accounts for its name. The health value is found on the aboveground parts of the plants. Passiflora is available as an herb for tea, and is also an ingredient in some bath additives.*  

 

Sage (Salvia officinalis) has been used as a dietary supplement for years. Sage is native to the Mediterranean region, but is now grown in all of Europe and North America. In the United States, sage is primarily used as a seasoning, but it has a long history of medicinal use abroad. The health value of sage resides in its crushed, dried leaves and the oil that is extracted from its flowers, leaves and stems. It has been used for a variety of purposes, including helping to control hot flashes. The herb acts specifically on the uterus to help alleviate mild adverse symptoms of PMS including cramps. It is also good for relieving excessive perspiration from hot flashes.*

 

Tribulus terrestris (puncture vine) is a perennial plant, commonly found in India and Africa. It has been commonly used in the Ayurvedic mixtures . It is reported to help support normal bodily function and promote optimal blood circulation. It’s active components include saponins. Preliminary research suggests it may help maintain hormonal balance.*

 

Gamma linolenic acid (GLA) is an omega-6 fatty acid, derived from the seeds of plants such as evening primrose and borage. Deficiency of PGE1 (prostaglandin E1 (PGE1) has been linked with some of the symptoms associated with PMS. Additionally, some studies have shown that evening primrose oil helps counteract mild adverse effects of PMS.*

 

Thiamin plays an important role in carbohydrate metabolism and nerve function.  Thiamin is required for a healthy nervous system and assists in the production of the neurotransmitter acetylcholine and gamma-aminobutyric acid (GABA). It is used in the manufacture of hydrochloric acid, and therefore plays a part in digestion, increases energy and helps promote mental clarity.*

 

Pantothenic acid (vitamin B5) is a water-soluble vitamin involved in the Kreb’s cycle of energy production and promotes the normal production of the neurotransmitter acetylcholine. When the nerve impulse originating in the brain arrives at the nerve ending, it releases a chemical called acetylcholine, which promotes brain health.  Pantothenic acid works together with vitamin B1, vitamin B2, and vitamin B3 to support the body’s normal production of adenosine triphosphate (ATP), the fuel our body uses to function. Vitamin B5 also supports normal producing, transporting, and releasing of energy from fats and supports normal adrenal activity. Pantothenic acid promotes the normal secretion of hormones.*

 

Niacin is a water-soluble vitamin necessary for many aspects of health, growth and reproduction. It is part of the vitamin B complex. Niacin assists in the functioning of the digestive system, skin and nerves. It is also important for the conversion of food to energy. Niacin (also known as vitamin B-3) is found in dairy products, poultry, fish, lean meats, nuts and eggs as well as legumes and enriched breads and cereals.*

 

Vitamin B2 is a water-soluble vitamin that promotes the body’s ability to process amino acids and fats, activate vitamin B6 and folic acid, and support the normal conversion of carbohydrates into adenosine triphosphate (ATP), the fuel the body uses to function. Vitamin B2 is found in liver, dairy products, dark green vegetables and some types of seafood. Vitamin B2 serves as a co-enzyme, working with other B vitamins. It promotes healthy blood and supports both the nervous system and normal human growth. It supports healthy growth of skin, nails and hair and plays a crucial role in turning food into energy as a part of the electron transport chain, driving cellular energy on the micro-level. Vitamin B2 supports the breakdown of fats while functioning as a cofactor or helper to support the activation of B6 and folic acid. Vitamin B2 is water-soluble and cannot be stored by the body except in insignificant amounts; thus, it must be replenished daily.*

 

Poultry, fish, whole grains and bananas are the main dietary sources of vitamin B6. Vitamin B6 supports numerous metabolic pathways in the body. One specific function is that it supports the normal synthesis of neurotransmitters in the brain and peripheral nerve cells. B6 also promotes the normal production of glutathione, which supports detoxification. Because it supports the production and breakdown of many amino acids and also promotes the production of the hormones serotonin, melatonin, and dopamine, it also supports the maintenance of healthy red and white blood cells. It works to promotes normal hemoglobin synthesis (hemoglobin is the protein portion of red blood cells which carries oxygen throughout the body). Vitamin B6, when taken with folic acid, has been shown to support cardiovascular health.*

 

Folic acid is mainly found in fruits and vegetables. Dark, leafy greens, oranges, orange juice, beans and peas are the best sources as well as Brewer’s yeast, which supplies additional B-vitamins. Folic acid boosts the benefits of vitamin B12 supplementation. Folic acid supports the normal utilization of amino acids and proteins. Scientific studies have found that when working in tandem with vitamin B12, folic acidsupports healthy cardiovascular and nervous systems. Folic acid is a vitamin that promotes normal cell replication and growth and supports the normal formation of building blocks of DNA, the body’s genetic information, and building blocks of RNA needed for protein synthesis in all cells.

 

Methylcobalamin is one of the naturally-occurring forms of vitamin B12 found in the human body. The liver must convert cyanocobalamin, the form of B12 most commonly used in supplements, into methylcobalamin, before it can be properly utilized by the body; methylcobalamin is more effective than non-active forms of vitamin B12. Methylcobalamin also promotes the normal formation of SAMe (S-adenosylmethionine), a nutrient that positively impacts mood. Vitamin B12 is naturally found in animal products, especially organ meats, such as liver, with small amounts derived from peanuts and fermented soy products, such as miso and tempeh. It is essential that vegetarians consume a vitamin B12 supplement to maintain optimal health. Vitamin B12, when ingested, is stored in the liver and other tissues for later use. It supports the maintenance of cells, especially those of the nervous system, bone marrow and intestinal tract. Vitamin B12 promotes normal homocysteine metabolism (homocysteine is an amino acid that is formed within the body). Normal homocysteine levels are important for maintaining cardiovascular health. Folate and B12, in their active coenzyme form, help to maintain healthy blood levels of homocysteine. Vitamin B12 itself is responsible for maintaining optimum energy levels as it plays a vital role in the Krebs energy cycle.* 

 

The most valuable sources of dietary vitamin E include vegetable oils, margarine, nuts, seeds, avocados and wheat germ. Vitamin E is actually a family of related compounds called tocopherols and tocotrienols. Vitamin E is available in a natural or synthetic form. In most cases, the natural and synthetic forms are identical except the natural form of vitamin E is better absorbed and retained in the body. The natural form of alpha-tocopherol is known as ""d-alpha tocopherol."" The synthetic ""dl-"" form is the most common form found in dietary supplements. The main health benefit of supplemental vitamin E comes from its immune-boosting antioxidant activity. It also promotes normal healing and is known to promote cardiovascular health. Vitamin E is one of the most powerful fat-soluble antioxidants in the body. In turn, vitamin E protects cell membranes from free radical damage. Studies have shown that supplemental vitamin E is helpful in counteracting mild effects of PMS.*