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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