DOSAGES AND INFORMATION ON SUPPLEMENTS

HERBS

Dong Quai

This chinese herb is used to treat many women’s problems including treating irregularities in timing of periods and cramps. I didn't find this useful but i didn't take it under supervision of a chinese herbalist. Take all month except when menstruating.

http://blueprint.bluecrossmn.com/topic/topic100587773#P2

Chasteberry (Agnus Castus or Vitex)

Another herb prescribed for PMS with scientific studies showing favourable results. This again did not help my mood related symptoms but maybe I needed a different dose? Everyone is different and you have to find the right treatment for you. Take all month except when menstruating.

http://blueprint.bluecrossmn.com/topic/topic100587758

Green Tea:

Green tea is a source of powerful antioxidants and also the calming amino acid L-theanine. There are loads of websites shouting the benefits of green tea, however it does contain a small amount of caffeine and also tannin which is carcinogenic and can prevent iron and protein absorption. Avoid consuming tannin with meals so you can absorb the nutrients effectively. I have found the caffeine in green tea useful for increasing my concentration and overcoming fatigue at work. 3-6 cups a day for 100mg dosage of L-theanine although this would mean a significant caffeine intake too which could affect your sleep.

Buy in most supermarkets.

Tips: A slice of lemon can overcome decrease tannin’s effect on iron absorption. Flavoured green tea (mint or lemon) is nicer I find as green tea itself is quite bitter. To decaffeinate you can steep the teabag for 30 seconds and then throw away the water and use fresh water. 80% of the caffeine is removed this way but the antioxidants are not.

L-Theanine

If you don’t like green tea/ caffeine then you can buy L-theanine capsules on-line but they are expensive. Dosage 400-600mg. Doesn't work as well as kava kava in my opinion.

http://www.smartbodyz.com/l-theanine-pms-dopamine-Text1.htm
http://green-tea.dminternational.biz/KY-green%20tea%20extract-Theanine.html
Buy: http://smart-drugs.net/new.html

Kava Kava

Anti-anxiety herb used by population of Fiji Islands for centuries. Very very relaxing. Highly recomended.
Recently banned in the UK and Europe but you may be able to find some internet sites who sell it.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12383029&dopt=Abstract

Valerian root

Dosage: 400mg. Works very well for headaches and may help sleep more soundly although doesn't help with getting to sleep.
Buy: Health food shop or chemist

Melatonin

Dosage: 3mg before bedtime. Seems to help me get to sleep and feel refreshed next day.

Buy: http://smart-drugs.net/ias-order-Intro.htm

Ginger

Dry root ginger biscuits or use piece of fresh root ginger in your tea!

Peppermint

Peppermint tea.

Ginkgo Biloba

Do not take ginkgo biloba with high dose of vitamin E as they both are blood thinning agents and may cause internal bleeding. This herb is very safe as long as you don't use it with other blood thinning agents!

http://www.kcweb.com/herb/Ginko.htm
Buy: https://www.healthspan.co.uk
or from most health food shops and chemists.

Smart Drugs

Vinpocetine is a smart drug. Smart drugs are cognitive enchancers with no side effects or toxicity. I haven’t tried them so I don’t know if they work. See link for more information.
http://www.damicon.fi/sd/
Buy: http://www.smart-drugs.net/ias-order-Intro.htm
http://www.nubrain.com/

Natural diuretics

Dandellion is supposed to be the best natural diuretic. I did try some but I don’t suffer badly from fluid retention (I don’t eat much salt) and so it was hard to see if it made a difference.
http://members.aol.com/greenmagik/fem.htm
Buy: http://www.creativeenergy.co.nz/naturalherbaldiuretic.htm


NUTRIENTS

Vitamin B-complex and multimineral supplement

Seek advice from health food shops. IMPORTANT: make sure you buy a chelated mineral supplement. This means the minerals have been bound to organic amino acids and so will be absorbed effectively. Minerals which have not been chelated are not easily absorbed by the body.

DLPA

Contains a mix of L-phenylalanine and D-phenylalanine. LPA can be converted to L-tyrosine (another amino acid) and subsequently to L-dopa, norepinephrine, and epinephrine (neurotransmitters which affect mood). DPA is converted primarily to phenylethylamine, a potential mood elevator and the feel-good substance in chocolate people get addicted to. Dosage 1500mg but apparently need high dose of 150-200 mg of Vitamin B6 and 1000 mg of vitamin C for effectiveness. Haven't found it effective on it's own.

http://www.adhd-relief.com/DLPhen.html
http://www.smartbodyz.com/PhenylalanineText.htm
Buy: http://www.health-store.co.uk

Potassium

Your potassium to sodium ratio should be 2:1. However consuming extra potassium will not cause you to lose excess sodium. You should limit salt in your diet, drink at least 2 litres of water daily. Bananas, tomatoes, watermelon (including the crunchy seeds) and potatoes are potassium rich, but it is present in most fruits and vegetables! Increase your intake of artichokes, asparagus, parsley, watercress and chamomile tea for their diuretic action. Water retention is a natural part of the cycle however so you may not be able to eliminate it completely:
http://www.dietitian.com/potassiu.html

L-Glutamine

This is an amino acid which can be used by the brain for fuel if no glucose is available. Dosage 500mg. Allegedly reduces sugar cravings in 10 minutes!!

Omega 6 fatty acids

GLA is a member of the omega 6 fatty acid family. In the body GLA is converted into prostaglandin type 1 (prostaglandin’s are hormone like substances). This keeps the blood thin, lowers blood pressure, helps maintain water balance, decreases inflammation and pain, improves immune function and helps insulin work (good for sugar balance).

GLA is found in Evening Primrose and Borage oil. For PMS take 3000mg of evening primrose or 1500mg of borage oil capsules to provide 240mg of GLA.

Various other nutrients are required for the conversion of GLA into prostaglandin and there are two steps in this conversion path. The first step requires Zinc, Magnesium, Biotin, and vitamin B6 and the second step requires Selenium, Vitamin C, Niacin, and Zinc. So you may want to take a good multimineral and vitamin supplement as well or make sure you are getting enough of these nutrients to use the EPO efficiently.

Oils can go rancid so keep out of direct sunlight or in the refrigerator.
http://www.questhealthlibrary.com/full_description.php?ElementID=328
http://www.evening-primrose-oil.com/gla.html
http://www.enerex.bc.ca/articles/omega_6_and_3.htm
Buy: https://www.healthspan.co.uk/

Omega 3 fatty acids

Western diets are usually deficient in omega 3 oils because they get destroyed by cooking food. So supplementing with omega 3 or eating more fish will probably be beneficial to your health even if you don’t have PMS. Prostglandin type 3 (in omega 3 family) effects coordination and mood, reduces inflammation and maintains water balance. Flaxseed and fish are good sources of omega 3.


Nutritional supplements should be taken with meals for maximum absorption and to avoid stomach irritation, except for amino acids which should be taken with a starchy snack or drink of fruit juice without protein as amino acids compete for absorption by the body.

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