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Supplements
Supplementation with Natural Ingredients
Phytonutrients: Supplementation and Alternative
More and more informed people naturally counteract the impairments caused by the drop in hormones, as well as the changes in the body’s appearance. This can be done successfully by means of certain plant-based substances called phytonutrients.
Astonishingly, consuming such substances causes mild effects in the body, similar to those of hormones. Phytonutrients either supplement hormone substitution by having an influence on the body’s own production, or they alleviate the symptoms of the change of life without the administration of hormones. This applies to women and men alike.
Plant-based Substances Fill the Gap
Substances contained in a number of medicinal plants will produce a particularly positive effect if they are combined with other nutrients and building constituents. Science focuses primarily on phytoestrogens (from the Greek word for plant).
The advantage of these plant-based substances is that they consist of naturally formed, and thus complete, groups of active ingredients. In addition to being highly efficient, they are also particularly well-tolerated. Furthermore, some of them even enhance the protection against hormone-dependent illnesses.
Supplements for Andropause (Male)
Phyto Substances for the Male Organism
Groups of substances containing the following predominantly plant-based materials are particularly suitable for treating symptoms of andropause in a natural way, as well as for regulating the hormone levels in the male body.
Taurine and L-arginine are amino acids, which are compounds that are metabolized from protein in the diet and serve as building blocks for creating new proteins in the body. Although the body can make both of these amino acids, it is often necessary to obtain additional taurine and L-arginine from the diet or through supplementation. Both taurine and L-arginine are known for their ability to promote cardiovascular health and proper blood flow throughout the body, including to the male sex organs. Because taurine and L-arginine both possess stimulating properties, they are best taken in the morning.
Taurine, a semi-essential amino acid synthesized in the body from methionine and cysteine, was first discovered in the 1800s when it was isolated from bull testicles—an origin that later inspired the name of a popular energy drink. Taurine is found in exceptionally high levels in the brain, skeletal muscles, retina, heart and liver, where its antioxidant properties help protect against free radical damage. Taurine accounts for about half of the amino acids in heart tissue, where it influences potassium and magnesium levels, thereby helping to maintain a regular heartbeat and adequate blood flow. Taurine is also the most prevalent amino acid found in the testicles, belying its import role in protecting testosterone molecules from oxidative and other damage.
In animal studies, taurine was found to support healthy levels of testosterone and luteinizing hormone (LH) as well as follicle-stimulating hormone (FSH), all of which are important for maintaining healthy hormone balance in men. Taurine has also been shown to help support a healthy libido. Additionally, adequate taurine levels have been associated with healthy blood pressure, healthy cholesterol and healthy blood sugar levels already within normal ranges.
L-arginine is perhaps best known for its ability to help maintain sufficient levels of nitric oxide, a substance responsible for the relaxation and dilation of blood vessels and is necessary for healthy blood flow. In addition to its cardiovascular benefits, L-arginine plays a role in maintaining a strong immune system. L-arginine is also essential for the production of creatine, a substance crucial for building and maintaining strong muscle.
Saw Palmetto
Saw palmetto (Serenoa repens) is a fan palm that grows in the sandy soil along the coast of the Southeastern United States. The fruit of the saw palmetto plant was used traditionally by the Native Americans as a food and to support urogenital tract health. Historically, saw palmetto was also used to soothe urinary tract concerns including urinary tract infections and to improve urine flow in men. Saw palmetto was also thought to promote healthy male fertility and sex drive.
The polysaccharides in saw palmetto are responsible for its ability to support a strong immune system and healthy cellular inflammatory processes—both of which contribute to its beneficial effect on urinary tract health. Saw palmetto also helps maintain a healthy cardiovascular system and is often used as a general tonic for the male reproductive system.
Today, saw palmetto is perhaps best known for its ability to support prostate health. In men, testosterone concentrated in the prostate is transformed into the more potent androgen dihydrotestosterone (DHT). An excess of DHT in the prostate tissue can contribute to prostate enlargement. Saw palmetto helps to discourage the conversion of testosterone into DHT, while also inhibiting DHT’s adherence to receptor sites, resulting in more free-floating testosterone. Through this mechanism, it also contributes to healthy hormonal balance and muscle mass maintenance in men. Due to the fact that testosterone levels are typically higher in the morning, saw palmetto is best taken in the morning when it can exhibit the greatest effect.
The main constituents of saw palmetto include flavonoids, carotenoids, phytosterols such as beta-sitosterol, campesterol, stigmasterol and cycloartenol and the fatty acids lauric acid, palmitic acid, myristic acid and oleic acid. Saw palmetto also contains the polysaccharides galactose, arabinose and uronic acid.
Lignans
Lignans are polyphenols found in the cell walls of plants that are considered phytoestrogens, which are natural plant compounds similar in structure to the sex hormone estradiol that exhibit weak estrogenic or anti-estrogenic activity in the body. Lignans are found in foods such as seeds and nuts, whole grain cereals, legumes and many fruits and vegetables. Two of the most-studied sources of lignans are flaxseed and Norwegian spruce (Picea abies) bark.
Lignans obtained through the diet are transformed via the gut microbiome to the mammalian lignans ENL (enterolactone) and END (enterodiol). These two antioxidant lignan metabolites have been shown to possess powerful antioxidant properties.
Lignans can provide a variety of benefits as men go through andropause, including helping to maintain healthy hormonal balance and promoting cardiovascular health. Because lignans work to inhibit the conversion of testosterone to estrogen in the body, they help promote healthy levels of free testosterone. The combined antioxidant and hormone-related benefits of lignans may also contribute to healthy cellular growth in the prostate and other organs. Because lignans can help maintain energy levels in men, they are best taken in the morning.
Vitamin C
Vitamin C (ascorbic acid) is a vitamin with powerful antioxidant properties whose most important role is to help protect the body’s cells from damaging free radicals and oxidative stress. Not only is vitamin C a powerful antioxidant, it also assists in the regeneration of other antioxidants like vitamin E. Unlike most animals, humans can’t make vitamin C, so it must be obtained from the diet or via supplementation.
Vitamin C is necessary for the metabolism of proteins and certain neurotransmitters, as well as for the production of L-carnitine, an amino acid that helps turn fat into energy. Vitamin C is also essential for collagen production. Collagen, a component of healthy connective tissue, is required for the proper formation of bones, blood vessels and skin, as well as for wound healing, tissue regeneration and tissue repair. Because vitamin C is needed to metabolize bile acids, it may also help maintain blood lipid levels within healthy ranges. Vitamin C also helps the body to better absorb iron from fruits and vegetables and is important for maintaining a healthy immune system.
Because it’s such a potent antioxidant, much research has been devoted to examining whether vitamin C may be beneficial for health concerns where oxidative stress is a factor. Vitamin C has shown particular promise when it comes to protecting against cardiovascular disease and certain age-related eye conditions known to be linked to free-radical damage. However, more research is needed in these areas. Vitamin C is best absorbed in the morning and is also best taken along with vitamin E, another ingredient in our morning formula.
Symptoms of vitamin C deficiency include muscle weakness and aches, fatigue and bleeding gums. Vitamin C is found in many fruits and vegetables, but is found in especially high concentrations in citrus fruits, kiwi fruit and red and green peppers. Some other fruits and vegetables that provide vitamin C include broccoli, potatoes, tomatoes and strawberries.
Vitamin E
Vitamin E is a fat-soluble vitamin perhaps best known for its antioxidant properties. As we age, our cells become more susceptible to oxidative stress from free radicals, which are compounds that are formed naturally in our bodies as a by-product of metabolism and are also prevalent in the environment around us. This important vitamin helps protect our fragile cells from the bombardment of free radicals and the resulting oxidative stress that contribute to premature aging and a plethora of diseases.
Vitamin E supports the actions of vitamin C and is needed to maintain proper levels of vitamin A, vitamin K, selenium and iron. Like vitamin C, vitamin E is also crucial for maintaining a healthy immune system. Vitamin E is involved in the formation of red blood cells. It is also needed to keep blood vessels flexible and dilated to help maintain a healthy blood flow. Vitamin E is also crucial for maintaining healthy muscles.
Due to its powerful antioxidant properties, vitamin E may help protect healthy vision as we age. One study found that a combination of high doses of vitamin E and other antioxidants zinc and copper may help slow the progression of age-related macular degeneration (AMD). Vitamin E may also provide liver-protective benefits and could help maintain healthy blood sugar levels already within normal range. Vitamin E is best absorbed in the morning and works best when taken along with vitamin C, another ingredient in our morning formula.
Vitamin E deficiency is rare, but is often linked to diseases like Crohn’s disease and cystic fibrosis where there may not be enough body fat available to allow for proper vitamin E absorption in the digestive tract. Symptoms of vitamin E deficiency can include greasy stools and diarrhea. Vitamin E can be obtained from the diet from oils like wheat germ, sunflower and safflower oil, nuts (especially almonds) and seeds like sunflower seeds. Dark green vegetables like broccoli and spinach also contain vitamin E, as do certain fortified cereals and other fortified foods.
Vitamin B1
Vitamin B1 (thiamine) is one of the eight B vitamins collectively referred to as the “B-complex.” Vitamin B1, like all B vitamins, is necessary for the conversion of carbohydrates into energy and for the metabolism of fats and proteins. B vitamins are also essential for maintaining skin health, liver health, normal vision and a properly functioning brain and nervous system. Additionally, B vitamins support a healthy immune system and help the body deal with stress. Getting enough of the various B vitamins is especially important during andropause. Not only do they support the adrenal glands and promote a healthy stress response, but they also helps compensate for the loss of energy that may result from reduced production of DHEA and testosterone during this stage of life.
Vitamin B1, the first B vitamin to be discovered, is especially crucial for breaking down sugars and proteins and plays a major role in turning carbohydrates into energy. It is also involved in the production of RNA and DNA and for proper nerve function. Vitamin B1 is best absorbed when taken in the morning.
Vitamin B1 deficiency may cause symptoms like headaches, fatigue, depression, nausea and irritability and could inhibit the body’s ability to digest carbohydrates. Severe deficiency often results in a disease called beriberi, in which pyruvic acid buildup in the bloodstream causes difficulty breathing, mental confusion and heart damage.
Most foods contain vitamin B1, but foods that are particularly rich in this important vitamin include beef, poultry, pork and organ meats. Other good sources of vitamin B1 are brewer’s yeast, nuts, wheat germ, blackstrap molasses, legumes and whole-grain cereals. Like all B vitamins, vitamin B1 is water-soluble and is not stored in the body, so it’s important to get enough vitamin B1 each day from your diet or supplementation.
Vitamin B2
Like the other B vitamins, vitamin B2 (riboflavin) helps convert carbohydrates into energy and facilitates the breakdown of fats and proteins. Vitamin B2 also contributes to maintaining healthy hair, skin, connective tissue, liver and eyes, as well as maintaining a healthy nervous system and immune system. Although all B vitamins are important for energy production because they are involved in converting carbohydrates into energy, vitamin B2 is especially important for cellular energy production, growth and development and metabolizing fats.
In addition to its other roles, the antioxidant properties of vitamin B2 make it useful for helping to protect against free-radicals. Vitamin B2 also works to convert folate and vitamin B6 into usable forms in the body and is crucial for healthy red blood cells, whose job it is to oxygenate the body’s tissues and to maintain healthy energy levels. Vitamin B2 also helps maintain healthy levels of homocysteine in the blood. High levels of homocysteine have been linked to an increased risk for cardiovascular disease. Vitamin B2 is best absorbed when taken in the morning.
Some symptoms of low vitamin B2 are bloodshot or burning eyes, inflammation or sores on the tongue or corners of the mouth, splitting nails, dull oily hair, fatigue and premature wrinkles. Extreme vitamin B2 deficiency can start to affect your adrenal glands and nerve function, and contributes to the development of conditions like cataracts, anemia and chronic fatigue syndrome.
Vitamin B2 is found in dairy products, soybeans, liver and brewer’s yeast. It’s also present in oysters, mushrooms, vegetables like broccoli, avocados, asparagus and spinach and lean meats. Oily fish like salmon, mackerel and herring are also wonderful sources of vitamin B2. Like vitamin B1, vitamin B2 is water soluble and not able to be stored by the body, so it’s essential that you get enough each day via your diet or supplementation.
Vitamin B6
Vitamin B6 (pyridoxine), another member of the B-complex, also helps to break down fats, proteins and carbohydrates in the body and turn them into energy. Like all B vitamins, vitamin B6 is necessary for a healthy immune system and nervous system, as well as healthy hair, skin, connective tissue, liver and eyes.
Vitamin B6 is an important component in many enzyme reactions, most of which relate to protein metabolism. In particular, it’s necessary for the creation of neurotransmitters like serotonin and norepinephrine from amino acids. It is also needed to form the myelin that protects our nerve cells, thus plays an important role in healthy cognitive development. Vitamin B6 is also necessary for maintaining healthy levels of homocysteine in the blood, high levels of which are a marker for increased risk of heart disease. Vitamin B6 also supports the immune system via its role in leukocyte production. Vitamin B6 is best absorbed when taken in the morning and may cause sleep disturbances if taken at night.
Low levels of vitamin B6 can lead to certain types of anemia and symptoms like cracks at the corners of the mouth and a swollen tongue. Vitamin B6 deficiency can also cause depression, confusion and lowered immunity.
Vitamin B6 can be obtained from a number of foods, with fish, organ meats and potatoes being particularly rich in this important vitamin. Fortified cereals, legumes, dairy products, beef and poultry are also good sources of vitamin B6.
Niacin (vitamin B3) is another member of the B-complex family. Like the other B vitamins, niacin plays an important role in extracting energy from food. Niacin is water-soluble and is not stored in the body. This makes it necessary to obtain enough niacin on a daily basis via diet or supplementation in order to avoid deficiency. Niacin is also particularly important for healthy digestion, proper functioning of the nervous system including cognitive function and for healthy skin and eyes.
Niacin has shown amazing benefits for protecting cardiovascular health and maintaining healthy cholesterol levels already within normal ranges. One of the primary benefits of niacin is to promote healthy circulation throughout the body. Because niacin dilates the small blood vessels near the skin’s surface, those who take niacin often experience a “niacin flush” characterized by a warm, tingling feeling and slight reddening of the skin. Interestingly, niacinamide, a special form of niacin, does not produce a niacin flush because it affects blood vessels located deeper in the tissues. For this reason niacinamide is particularly helpful for promoting healthy circulation around the joints and has been used to help soothe minor joint discomfort. Because of its ability to promote healthy blood flow in general, niacin can help facilitate proper blood flow to the male sex organs, promoting sexual health in men. Niacin contributes to the production of melatonin (the “sleep hormone”), so it’s best to take niacin in the evening.
Niacin can be found in dairy products such as milk and eggs, lean meats, fish, poultry, legumes, rice and enriched cereals and baked goods. Niacin deficiency may cause a condition called pellagra, characterized by inflamed skin, diarrhea and impaired cognitive function. Niacin deficiency can also cause the skin to become more sensitive to the sun.
Vitamin B12
Vitamin B12 is one of the most important B vitamins and is necessary for a properly-functioning nervous system, normal brain development and DNA synthesis. Vitamin B12 also plays an important role in the formation of both proteins and red blood cells. It also helps to regulate metabolism. Although vitamin B12 is water soluble, it can be stored in the liver.
In conjunction with folic acid, vitamin B12 has been shown to support healthy levels of homocysteine, a marker for inflammation in the body that has been associated with an increased risk for cardiovascular disease and stroke. High homocysteine levels may also contribute to the development of dementia. Low levels of vitamin B12 have also been associated with cognitive decline. Vitamin B12 may also protect healthy vision as you age and support normal cell growth. Vitamin B12 is also important for maintaining optimal energy levels, mood and cognitive function. Vitamin B12 is also necessary for keeping the immune system strong. Due to vitamin B12’s role in melatonin production, it is best taken in the evening.
Vitamin B12 can be obtained from dairy products, eggs, poultry, shellfish, fish and fortified cereals and grains. Vitamin B12 is not usually found in fruits, vegetables or other plant foods, so vegans and vegetarians are at increased risk for deficiency. As you age, your risk of vitamin B12 deficiency also increases. People with digestive disorders are also more likely to have a vitamin B12 deficiency. Studies have proven that supplementing with vitamin B12 lowers your risk of deficiency. Symptoms of B12 deficiency include weak or stiff muscles, numbness or tingling in the extremities, difficulty balancing, low blood pressure, disturbed vision and mental or mood disturbances.
Zinc
Zinc is an important mineral that’s involved in the production of at least 300 different enzymes and is crucial for many aspects of overall metabolism. Additionally, zinc plays a role in the metabolism of both growth hormones and sex hormones. Like some of the B vitamins, zinc is also involved in DNA synthesis and protein metabolism. Zinc is also necessary for healthy cell growth, development and repair, including building and maintaining muscle tissue. Zinc is perhaps best known for its ability to support a strong and healthy immune system through its beneficial effects on white blood cells and germ-fighting T cells.
It is especially important that men get enough zinc. Not only do zinc levels affect testosterone production, fertility (especially sperm production and motility) and sexual potency, but getting enough zinc is also important for prostate health and overall sexual health. At least one study has shown a direct correlation between zinc intake and testosterone levels in men ranging in age from 20 to 80. Other research has found that zinc plays a crucial role in prostate health. The zinc concentration in the prostate is higher than in any other organ, with the exception of bone. Zinc content was found to be much lower in unhealthy prostate cells, suggesting that not getting enough zinc could negatively affect prostate tissue health. Additionally, low zinc levels have been linked to enlarged prostate and other prostate disorders.
Some other areas where zinc can provide health benefits are maintaining healthy skin, promoting wound healing, protecting against hair loss, preserving a sharp sense of smell and taste and maintaining a healthy thyroid and liver. Zinc is also an important co-factor that contributes to the body’s ongoing fight against free radicals. Because most regeneration and repair occurs at night, zinc is best taken in the evening.
Zinc deficiency can cause symptoms like poor growth and development, hair loss, loss of appetite and weight loss, poor wound healing, impotence, diarrhea and changes in the ability to taste or smell. Oysters, liver, turkey, lean red meat, legumes, nuts and cereal grains are rich sources of zinc.
Tribulus
Tribulus (Tribulus terrestris), also known as “puncture vine,” is a flowering plant that grows in the warm temperate and tropical regions of Europe, Asia, Africa and Australia. Popular in both Ayurvedic (Eastern Indian) medicine and Traditional Chinese Medicine (TCM), tribulus was used traditionally to support cardiovascular, urogenital and sexual health in men. Tribulus has also been used to boost libido and overall vitality in men.
Tribulus is an adaptogen, which is a plant that promotes a healthy stress response and helps the body to better deal with external stressors. Tribulus also exhibits antioxidant properties. Tribulus’s ability to protect against free radicals, along with the cardio-protective properties of a component in tribulus called tribulosin, supports its traditional use in the realm of cardiovascular health. Tribulus has also been shown to help maintain healthy blood pressure and cholesterol levels already within normal ranges.
In addition to its cardiovascular benefits, tribulus may help promote healthy testosterone levels through a variety of mechanisms. A compound in tribulus called protodioscin may help maintain healthy levels of luteinizing hormone (LH), a substance that signals the body to produce testosterone. Tribulus has also been shown to boost androgen receptor density in the brain, which also helps maintain healthy testosterone levels. Because the effects of tribulus aren’t immediate, it is best to take tribulus in the evening so it can reach its full effect by morning, when testosterone levels are typically at their highest.
The active compounds in tribulus include the steroidal saponins protodioscin, dioscin and diosgenin, and the bioflavonoids kaempferol, kaempferol 3-glucoside and kaempferol 3-rutinoside. Tribulus also contains alkaloids (harmine) and saponins (tribulosin) and phytosterols (including beta-sitosterols), which are thought to contribute to is benefits for prostate, urinary tract and cardiovascular health.
Ginkgo Biloba
Ginkgo (Ginkgo biloba) is an incredibly hardy deciduous tree native to China that has no close relatives in the plant kingdom. Ginkgo is a very ancient plant, as evidenced by the discovery of ginkgo fossils dating to more than 270 million years ago. Some living ginkgo trees are at least 2000 years old. The records of ginkgo as a medicinal plant in China go back to 2800 B.C., but it was only introduced to Europe in the 17th century.
Ginkgo helps support a healthy cardiovascular system via its ability to reduce platelet activity factor (PAF) in the blood, which promotes healthy circulation. Maintaining proper PAF levels has also been linked to brain health, immune system health and healthy cellular inflammatory processes. Ginkgo also helps maintain healthy blood flow to the brain and other organs by promoting healthy blood vessel dilation. Ginkgo can also provide benefits in other areas that are often affected by poor circulation as we age such as memory, muscular strength, sexual health and metabolic concerns.
Ginkgo plays an important role in energy production and has been shown to boost production of adenosine triphosphate (ATP), an important component of cellular energy. It also aids in the conversion of glucose to energy in the brain. Ginkgo also supports healthy concentration, memory and cognition, and helps maintain a healthy nervous system. Ginkgo possesses potent antioxidant properties, which also help protect brain health and cardiovascular health. Because memory and nervous system regeneration typically occur during the night, ginkgo is most effective when taken in the evening.
Ginkgo contains a variety of active components, among which are the flavonoids kaempferol glycoside, quercetin glycoside, the bitter ginkgolides A, B, C, J and M, tannins, phenols, bilobalide, bilobol and ginkgolic acids.
Calcium is the most abundant mineral in the human body and is vital for healthy blood vessel dilation and contraction, muscle function, hormone secretion and for the nervous system to function properly. As with magnesium, calcium levels in the blood are closely regulated by the body. As a result, blood levels of calcium don’t fluctuate based on dietary intake. Instead, excess calcium is stored in the bones and teeth and drawn upon as needed to maintain adequate levels of this important mineral throughout the body.
The bones are in a constant state of renewal, with calcium continuously being reabsorbed and deposited to form new bone tissue. Throughout adulthood these processes occur at a fairly balanced rate, but as men age the rate of bone breakdown begins to exceed that of bone formation, boosting the risk of osteoporosis. Additionally, decreases in estrogen that can accompany andropause lead to increased resorption of bone as well as decreased absorption of calcium, further contributing to bone loss. For men going through andropause, getting adequate amounts of calcium, whether through diet or supplementation, can help maintain healthy bones as well as slow the rate of bone loss. Because calcium provides health benefits throughout the day, it is best taken in the morning and evening.
Calcium deficiency is hard to detect, as it initially causes no noticeable symptoms. Over time it can lead to osteopenia, a condition preceding osteoporosis in which bone density is lower than normal and risk of bone fracture increases. If left untreated, osteopenia can turn into full-blown osteoporosis.
Supplements for Menopause (Female)
Phyto Substances for the Female Organs
Groups of substances containing the following predominantly plant-based materials are particularly suitable for treating symptoms of menopause in women in a natural way. They are also good for regulating the hormone levels.
Java tea (Orthosiphon aristatus) is a plant with white or purple flowers that resemble cat whiskers. Its leaves and stem tips possess medicinal properties. Native to the tropical oceanic region where it has been brewed as a tea for centuries, java tea was only introduced to mainland Asia and the West in the early 20th century. In Asia, it is commonly known as “Misai Kucing” or “cat whiskers.”
Traditionally, java tea was used to support bladder, kidney and liver health. Due to its diuretic and hypouricemic properties, java tea may help increase urine flow and support healthy levels of uric acid in the blood, both of which can be helpful in maintaining bladder, kidney and urinary tract health. It also exhibits antioxidant, antimicrobial and anti-inflammatory properties that can benefit urogenital tract health as a whole. Due to java tea’s diuretic and “activating” actions, it is best taken in the morning.
Java tea contains a complex variety of powerful phytochemicals which are responsible for its therapeutic benefits. These include polyphenols, terpenes, flavonoids, plant acids like rosmarinic acid, isoflavones, saponins and essential oils.
Damiana
Damiana (Turnera diffusa) is a small bush that grows on dry rocky hillsides from Central and South America all the way up into southern Texas and California. Traditionally, the aromatic leaves of this plant were used by the cultures of Mexico and Central America as a natural aphrodisiac and energy tonic for both men and women. Damiana was also thought to calm the nerves and help maintain a healthy mood.
Damiana promotes healthy blood flow and the delivery of oxygen to the genital area and sexual organs. Due to the estrogenic and aromatase-inhibiting activity of certain constituents, damiana may also support healthy hormone balance and is often used to soothe symptoms of menopause. Damiana’s diuretic and antiseptic properties may also help support urinary tract health. Because the leaves and stems of damiana contain trace amounts of caffeine, it is best taken in the morning.
The phytochemicals responsible for damiana’s healing properties include flavonoids, gonzalitosin, arbutin, tannins, damianin, alkaloids, cyanogenic glycosides, thymol, phosphorus and essential oils like cineol, cymol and pinene.
Dong Quai
Dong quai (Angelica sinensis), one of the most popular plants in traditional Chinese medicine (TCM), is an herb native to the damp, high-altitude regions of China, Japan and Korea. Dong quai hails from the same family as parsley, celery and carrots. Typically reaching a height of about six feet, dong quai is easily recognized by its umbrella-like clusters of white flowers. The dried root of this plant is widely known for its medicinal properties.
Often referred to as the “female ginseng” in Chinese medicine, dong quai root is considered a blood tonic—an herb that nourishes and replenishes the blood. Dong quai has been used traditionally to help soothe PMS and menstrual discomfort, regulate the menstrual cycle, promote recovery from childbirth and as a general energy and vitality booster. Some women report that dong quai helps with menopausal concerns such as hot flashes. Additionally, the antispasmodic and uterine-stimulating properties of dong quai promote overall uterine health.
Besides its use as a general female tonic, dong quai is reported to possess myeloprotective properties that may help promote a healthy nervous system. Dong quai also provides immunoprotective benefits and may help promote cardiovascular health in both men and women. Because dong quai must be sufficiently digested to receive its full effects, the best time to take it is in the morning to allow for proper digestion to occur throughout the day.
The primary pharmacologically active constituents in dong quai are essential oils containing compounds like n-butylidenephthalide, ligustilide, 3-n-butylphthalide, nicotinic acid, succinic acid and ferulic acid (a phytochemical with potent antioxidant properties). Along with various carotenoids, phytosterols and polysaccharides, dong quai provides a number of vitamins and nutrients, including vitamin A, vitamin B12, vitamin E, ascorbic acid, biotin, calcium and magnesium. Dong quai root also contains natural coumadin derivatives, which may contribute to its ability to promote healthy blood flow and overall cardiovascular health.
Magnesium is one of the most important minerals in the body. A cofactor in more than 300 enzyme systems, magnesium is involved in everything from protein synthesis and muscle and nerve function to blood pressure regulation and maintaining healthy blood glucose levels. Without magnesium, the bones would not form properly, energy production in the body would come to a halt and DNA and RNA could not be synthesized.
Data shows that although magnesium is readily available in a wide variety of foods including green leafy vegetables, nuts and whole grains, most people in the United States do not get enough from their diet. Because most magnesium is stored in our bones and soft tissues and the small amount found in the blood is so tightly regulated by the body, it is difficult to accurately test for a deficiency in this crucial mineral.
Insufficient magnesium has been shown to affect levels of parathyroid hormone and vitamin D, both important for bone health. Not getting enough magnesium has also been associated with low bone mineral density in both men and women, as well as osteoporosis in women. The relationship between magnesium deficiency and bone mineral density makes it even more important to ensure you are getting adequate magnesium as you age. Multiple studies confirm that boosting magnesium intake may increase bone mineral density in postmenopausal and elderly women. Because magnesium aids in muscle and overall relaxation, it is best taken at night.
Older adults and people who suffer from gastrointestinal disease, type 2 diabetes or alcohol dependency are most likely to be deficient in magnesium. Over time, not getting enough magnesium in your diet can increase your risk for many diseases and disorders besides osteoporosis including cardiovascular disease, hypertension, type 2 diabetes and migraine headaches.
Black Cohosh
Black cohosh (Cimicifuga racemosa) is an herb in the buttercup family whose root and rhizomes have been used traditionally by Native Americans for everything from maintaining kidney health to soothing rheumatism and sore throats. Its sedative and soothing properties also made it a favorite of early settlers who used it to treat fever and sleep disorders, as well as to soothe respiratory ailments and nervous system complaints. In the past, like today, one of the most common traditional uses of black cohosh was to ease menstrual and menopause symptoms in women.
In recent decades, the benefits of black cohosh for menopause have been validated by science. Numerous studies support the use of black cohosh to alleviate certain physical and psychological symptoms of menopause including helping to improve feelings of well-being, offering relief from anxiety, promoting healthy mood and reducing hot flashes. Because many of the menopausal symptoms black cohosh helps to soothe occur at night, this herb is best taken in the evening.
The active constituents of this time-honored herb include alkaloids, amides or esters of hydroxycinnamic acids, betaine, triterpene glycosides like cimifugaside, 27-deoxyactein and actein as well as phenolic acids.
Red Clover
Red clover (Trifolium pratense) is a plant in the legume family that blankets the meadows and fields of Europe, Asia and more recently North America. The dried flowers of red clover were used traditionally for their diuretic and expectorant properties to “purify” the blood and treat respiratory and skin concerns.
A rich source of isoflavones (phytochemicals in plants that mimic the activity of estrogen in the body), red clover is often used in modern times to soothe PMS and address menopausal concerns like hot flashes and night sweats. Red clover has also been shown to provide benefits for those suffering from anxiety. Certain constituents in red clover may also promote cardiovascular and bone health in older women.
The most important compounds in red clover are its phytoestrogens, which include formononetin, genistein, daidzein and biochanin A. Red clover also contains phenolic glycosides like salicylic acid, essential oils like methyl salicylate, beta-sitosterol, isoflavonoids, saponins, flavonoids, salicylates, coumarins, cyanogenic glycosides, silica, choline and lecithin. Additionally, red clover is chock-full of nutrients like calcium, magnesium, niacin, chromium, phosphorus, potassium, vitamin C, vitamin A, vitamin B-complex, iron and thiamine. The estrogenic effects of red clover are most useful in the morning but take some time to develop in the body, thus red clover is most effective when taken in the evening.
Valerian
Valerian (Valeriana officinalis), a tall flowering plant native to Asia and Europe, is a very complex herb whose dried root is used primarily for its mild sedative properties. Traditionally, valerian was the go-to plant medicine for soothing anxiety, calming the nerves and promoting sleep. An antispasmodic, valerian has also been used to relieve cramps and muscle tension.
Valerian is helpful for soothing emotional stress. It may also calm the nerves and promote sleep in cases of occasional sleeplessness. Studies show that valerian may help you fall asleep more quickly, without disrupting the body’s normal sleep stages or causing morning grogginess. Valerian has also been shown to improve sleep quality and duration. Valerian may help ease menstrual discomfort and has also shown promise for relieving certain menopausal symptoms; in one study, it reduced both severity and frequency of hot flashes in menopausal women. Due to valerian’s calming and sedative properties, it is best taken in the evening.
More than 120 chemical compounds have been found in valerian. It is likely that the therapeutic properties of valerian are the result of the synergistic action of multiple constituents. However, it has been suggested that certain compounds in its volatile oil, like valerenic or isovaleric acid, as well as a category of phytochemical called iridoids (including valepotriates) are primarily responsible for valerian’s sedative properties. Valepotriates in valerian may work by regulating the nervous system, helping to maintain a calm balance. Certain studies also suggest that valerian may work by manipulating the availability of GABA (gamma-aminobutyric acid) in the brain.
Calcium is the most abundant mineral in the human body. It is vital for healthy blood vessel dilation and contraction, muscle function, hormone secretion and for the nervous system to function properly. As with magnesium, calcium levels in the blood are closely regulated by the body. As a result, blood levels of calcium don’t fluctuate based on dietary intake. Instead, excess calcium is stored in the bones and teeth and drawn upon as needed to maintain adequate levels of this important mineral throughout the body.
The bones are in a constant state of renewal, with calcium continuously being reabsorbed and deposited to form new bone tissue. Throughout adulthood, these processes occur at a fairly balanced rate, but as women age the rate of bone breakdown begins to exceed that of bone formation, boosting the risk of osteoporosis. Additionally, decreases in estrogen that accompanies menopause lead to increased resorption of bone as well as decreased absorption of calcium. This “perfect storm” of events contributes to a 3 to 5 percent increase in bone loss during the first years of menopause alone. However, getting adequate amounts of calcium, whether through diet or supplementation, has been shown to help slow the rate of bone loss in women. This makes it exceedingly important to take in enough calcium—especially throughout menopause and beyond. Because calcium provides health benefits throughout the day, it is best taken in the morning and evening.
Calcium deficiency is hard to detect as it initially causes no noticeable symptoms. Over time it can lead to osteopenia, a condition preceding osteoporosis in which bone density is lower than normal and risk of bone fracture increases. If left untreated, osteopenia can turn into full-blown osteoporosis. Those at highest risk for calcium deficiency and who may benefit the most from supplementation are menopausal and post-menopausal women, female athletes, people who are intolerant to lactose or cow’s milk protein and vegetarians.
Soy Isoflavones
Isoflavones are a class of phytoestrogens, which are plant compounds similar in structure to estradiol (the primary female sex hormone) and found primarily in members of the bean (Fabaceae) family. Soy isoflavones include the compounds daidzein, genistein and glycetein. Because isoflavones are phytoestrogens, they mimic the action of estrogen in the body, producing effects similar to—but weaker than—estrogen. Isoflavones and other phytoestrogens can also displace the body’s own estrogen from receptor sites, resulting in higher levels of “free” estrogen in the body. Soybeans and soy products are the most common food source of isoflavones.
The activity of soy isoflavones in relation to estrogen in the body makes them helpful for maintaining healthy hormone balance. Some clinical trials suggest that soy isoflavones may also provide potential benefits in relation to bone mineral density in menopausal women. Supplements containing isoflavones (particularly genistein) have also been shown to help relieve hot flashes in menopausal women. Several randomized controlled trials have also linked consumption of soy isoflavones to healthy cognitive function in women.
Additionally, a fair amount of research has been done to examine the effects of soy isoflavone intake on cardiovascular health, as well as whether high soy consumption in Asian countries may contribute to breast health in Asian women. However, results have been mixed in these cases. More research is necessary before any conclusions relating to soy isoflavone supplementation and cardiovascular or breast health can be reached. Soy isoflavones provide estrogenic benefits throughout the day—but especially in the morning—so they are best taken in both morning and evening with a smaller evening dose.
Wild Yam
Wild yam (Dioscorea villosa) grows in moist forested areas throughout North and Central America. It was utilized by the tribes of the Americas as both food and medicine. The primary traditional uses for wild yam included easing discomfort associated with menstrual cramps and childbirth. Wild yam was also thought to support healthy hormone balance and libido. Historical names like “colic root” and “rheumatism root” exemplify some of its other traditional uses.
Wild yam’s antispasmodic properties are responsible for its ability to soothe menstrual, muscular or intestinal cramps, while its stimulant properties help to promote healthy bile flow and overall liver health. Wild yam also possesses diuretic properties, encouraging urine flow and supporting urogenital system health. Today, wild yam is primarily used to support women’s reproductive health and healthy hormone balance.
Wild yam contains a number of important phytochemicals, among which are phytosterols (plant compounds that act as weak estrogens in the body) and steroidal saponins like diosgenin and dioscoretin. Although the diosgenin from wild yam is used to produce steroid hormones like estrogen, progesterone and DHEA in the laboratory, this same transformation does not occur naturally in the human body. However, the steroidal saponins in wild yam may exhibit a weak hormonal effect and the phytosterols also possess weak estrogenic properties. This may account for wild yam’s reputation for supporting women’s reproductive health and soothing symptoms of PMS and menopause.
The saponins diosgenin and dioscoretin have also shown promise for supporting healthy blood sugar and triglyceride levels already within normal ranges. Additionally, saponins and phytosterols together have been shown to help maintain healthy cholesterol levels already within normal ranges. Steroidal saponins are also known to support immune system health. Wild yam helps maintain healthy hormonal balance throughout the day, so it is best taken in the morning and evening.
The primary chemical components of wild yam are alkaloids, tannins, phytosterols, glycoside, steroidal saponins and starch.
Lignans
Lignans are polyphenols found in the cell walls of plants that are considered phytoestrogens, which are natural plant compounds similar in structure to the sex hormone estradiol that exhibit weak estrogenic or anti-estrogenic activity in the body. Lignans are found in foods such as seeds and nuts, whole grain cereals, legumes and many fruits and vegetables. Two of the most-studied sources of lignans are flaxseed and Norwegian spruce (Picea abies) bark.
Lignans obtained through the diet are transformed via the gut microbiome to the mammalian lignans ENL (enterolactone) and END (enterodiol). These two antioxidant lignan metabolites have been shown to possess powerful antioxidant properties, which combined with their weak estrogenic activity may contribute to healthy cellular growth.
Because lignans act in a similar way to estrogen in the body, they may also provide a variety of benefits for menopausal women, including helping to maintain hormonal balance, reducing the frequency and severity of hot flashes and promoting both cardiovascular and breast health. For women, lignans provide a variety of beneficial effects throughout the day, so they are most helpful when taken in both the morning and evening.
