better nutrition's Guide To Women's Supplements

Better Nutrition, June, 2001 by Ren Messina

Uses: Essential for fertility as well as the structure of red blood cells, health of skin and vision, mental development and nervous system functioning.

How much?: A total of 1,000 mg of omega-3s from all sources, 200-400 mg of which should be the omega-3, DHA (docosahexaenoic acid).

BOTANICALS

Isoflavones

What is it?: Plant hormones

Sources: Black cohosh, soy, red clover

Uses: Alleviate the symptoms of peri-menopause and menopause such as dryness, hot flashes and depression. Isoflavones may decrease the risk of certain cancers and increase cardiovascular health.

How Much: Black cohosh: 20 mg of extract twice daily (do not use more than six months, or if pregnant); Red clover: one tablespoon in tea or follow instructions on the label; Soy: 50-100 mg.

Chamomile

What is it?: flower (usually dried)

Sources: Available as tea and tincture

Uses: relieves indigestion and insomnia.

How much?: follow instructions on the label (for tea, drink three cups daily or as needed.)

Chaste-berry (Vitex agnus castus)

What is it?: Plant native to southwestern Europe and West Asia

Sources: available as a preparation of berries

Uses: Treats premenstrual syndrome and menstrual difficulties including irregular cycles and heavy periods. Improves fertility by treating suppressed menses.

How much?: Follow instructions on the label (do not use during pregnancy or while on hormone replacement therapy [HRT]). Usual dosage is 40 mg of dried herb.

Cranberry

What is it?: Berry

Sources: Available as a food in "pure" or dried form and as a drink.

Uses: Promotes a healthy urinary tract, helps to detoxify the digestive system.

How much?: Several glasses a day or 400 mg of extract. Do not overdo it, as too much cranberry may cause diarrhea.

Dong quai (Angelica sinensis)

What is it: Plant grown in the mountains of china

Sources: Available as a tea (made from the plant's root)

Uses: Helps regulate the menstrual cycle and treats symptoms of premenstrual syndrome as well as menopause.

How much?: One cup of tea three times a day, or follow instructions on the label.

DIET & EXERCISE

Now that you know what to put into your body, you can put all of that nutrition to work with proper exercise. Studies have shown that even moderate exercise can not only keep you looking great, but can lower your risk of heart disease, strengthen bones, improve mental and emotional wellbeing and may even lower the risk of certain types of cancer.

If you think you don't have time to exercise, think again. Everyday household cleaning, grocery shopping or looking after energetic children can be a workout. Add a 30-minute walk, to that at least three times a week and you re well on your way to optimal nutrition.