- What We Currently Know -
HERBS & BOTANICALS 
DEPRESSION & ANXIETY ---
1. St. John’s Wort:
Proven = decreases depression, anxiety, insomnia
Possible = PMS, gastritis, ulcers, kidney ailments, flu
Cautions = not for severe depression; avoid alcohol, smoked/pickled foods
Side effects = stomach upset, light-sensitivity
Dose = 300mg three times per day
2. Kava Kava:
Proven = decreases anxiety; menopause symptoms
Possible = anti-inflammatory, diuretic; PMS
Side effects = red skin rash
Dose = 45-70mg three times per day
3. Inositol:
Proven = depression, panic disorder, obsessive compulsive disorder
Side effects = none known
Dose = 12-18 grams per day
SLEEP ---
1. Melatonin:
Proven = inducing sleep, jet lag
Possible = retards aging & age-related diseases
Cautions = headaches & stomach cramps at high dosages
Side effects = none; possible change to sleep pattern
Dose = 1-3mg 30-60 minutes before bedtime
2. Valerian:
Proven = insomnia (improves quality of sleep)
Possible = anxiety, headaches, heart palpitations
Side effects = headaches, muscle spasms
Dose = 150-300mg before bedtime (standardized extract, 0.8%)
FATIGUE ---
1. Ginseng (Asian or Siberian):
Proven = increased concentration, energy, sense of well-being
Possible = aphrodisiac, vaginal dryness, hangovers
Side effects = jitters, post-menopausal bleeding, hypertension, insomnia,
rash, diarrhea, breast tenderness
Dose = 200-500mg
2. Ma Huang:
Proven = bronchodilator, weight loss
Possible = energy booster
Cautions = can worsen hypertension, heart problems, diabetes, thyroid
disease, potential abuse (stimulant properties)
Side effects = insomnia, anxiety, restlessness, ephedrine psychosis
Dose = 500-1000mg two to three times per day
MEMORY ---
1. Ginkgo Biloba:
Proven = helps brain blood flow, mental performance, tinnitus, senility,
visual acuity, peripheral blood flow, penile blood flow
Possible = angina, congestive heart failure, asthma, migraine, depression
Side effects = stomach upset, headache, irritability, restlessness
Dose = 40mg 3 times per day (24% standardized extract)
2. Phosphytidylserene (PS):
Proven = improves mental performance, memory; coronary heart disease,
stress
Dose = 300-400mg per day
STROKE ---
1. Fish Oil:
Proven = heart disease, rheumatoid arthritis, dysmenorrhea
Possible = cancer, diabetes
Cautions = uncertainty whether eating fish vs. supplement is better; must
be protected from oxidation; use fish oil vs. fish liver oil;
uncertainty about environmental toxins; should supplement with
with Vitamin E; those with bleeding disorders use caution
Dose = 5-15g of Omega-3 FA’s per day (4-6 months for effects)
FLU ---
1. Echinacea:
Proven = flu; boosting immune system
Possible = allergies, arthritis, athlete’s foot, bladder infections, burns,
chronic fatigue, other respiratory and viral infections
MEN’S HEALTH ---
1. DHEA:
Proven = muscle strength, immune function, metabolism, REM sleep
Possible = memory, longevity
Cautions = naturally increase your DHEA by exercising 5 days per week!
not for pre-menopausal women or persons under 40
Side effects = acne, abdominal obesity in women, liver damage, bloating,
carpal tunnel
Dose = 10-50mg per day
2. Saw Palmetto:
Proven = prostate problems
Possible = slowing hair loss; infertility
Side effects = none
Dose = 160mg twice per day
WOMEN’S HEALTH ---
1. Dong Quai:
Proven = hormone regulation, menstrual cramps, menopause symptoms
Possible = circulation, blood pressure, angina, migraine, flu, colds
Cautions = not during pregnancy; avoid if have heavy menstrual bleeding,
taking blood thinning drugs, have fibroids, are bloated or have
diarrhea
Side effects = light sensitivity
Dose = 0.5-2ml 3 times per day (fluid extract, 1:1)
2. Black Cohash:
Proven = menopause, hot flashes, alternative to estrogen, depression,
vaginal atrophy
Possible = tinnitus, incontinence, insomnia, headache, water retention
Cautions = not during pregnancy, overdose can cause intense headaches,
dizziness, visual problems, slow pulse, nausea & vomiting
Side effects = worsen menstrual bleeding, headaches, dizziness, visual
problems, nausea
Dose = 10-15 drops once or twice per day (tincture is best, vs. powdered)
3. Flax Seed:
Proven = heart disease, breast cancer, diabetes, panic attacks, arthritis
Possible = bone loss, diverticulitis
Cautions = use only oil for human consumption, avoid seeds, store in
refrigerator
Side effects = too much can cause cramping
Dose = 1-3 Tbsp. per day
OTHER ---
1. Green Tea:
Proven = increases HDL, decreases LDL; liver function, skin cancer, tooth
decay
Side effects = none
Dose = 3-10 cups per day
2. Soy & Soy Metabolites:
Proven = menopause, heart disease, osteoporosis, breast cancer
Possible = PMS, dandruff, shingles, uterine cancer
Side effects = gas
Dose = 100g per day
INFORMATION SOURCES
1. National Institute of Health, Complementary Medicine Division
2. "Natural Healing", by Gary Null, Ph.D., 1997
Mike Gingerich, LCSW, Ph.D.
550 H St., Ste. 2N
Crescent City, CA 95531
707-464-6075
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