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Herbal Remedies for PMS

• CHASTEBERRY FRUIT (Vitex agnus-castus) is a widely used European treatment for PMS symptoms, and is especially effective for reducing breast tenderness. Past studies have found this herb helps many types of PMS. This herb can help balance a deficiency of progesterone or an excess of estrogen. Chasteberry is believed to work by suppressing the release of the hormone prolactin from the pituitary gland. Levels of prolactin rise naturally during pregnancy to stimulate milk production and other changes within the body. In a study comparing the efficacy of chasteberry with a placebo, women suffering from PMS, including breast tenderness, abdominal bloating, migraine and acne, experienced a 40% reduction of symptoms compared to a 10% reduction in symptoms in the placebo group. A recent double-blind, placebo-controlled study of 178 women found that treatment with chasteberry over three menstrual cycles significantly reduced PMS symptoms. Women in the treatment group experienced significant improvements in symptoms, including irritability, depression, headache and breast tenderness. Chasteberry also appears to have sedative and anti-spasmodic qualities.

Dosage: Take 20 to 40 mg daily of dried chasteberry extract. Or, you can. take 3 to 10 ml per day of tincture. You can also take 40 drops daily of the liquid extract. Many practitioners recommend that women take chasteberry first thing every morning-this follows the natural daily rhythm of the pituitary gland. Chasteberry acts slowly and may take three to six months to produce results.

• GINKO (Ginkgo biloba) has not traditionally been used to treat PMS, but it was recently found to be surprisingly effective in a double-blind, placebo-controlled study. Researchers followed 165 women, ages 18 to 45, with PMS for two menstrual cycles. The results were striking. Out of the 143 women who completed the study, ginkgo was shown to relieve major symptoms of PMS, particularly fluid accumulation leading to breast pain and emotional disturbance.

Dosage: In the study mentioned above, researchers used 80 mg of ginkgo (a standardised extract) twice daily.

• BLACK COHOSH (Cimicifuga racemosa) has become famous in recent years as a treatment for menopause because it produces an estrogen-like effect that reduces hot flashes and vaginal dryness. Many herbalists also use this female-friendly herb for PMS. According to some reports, black cohosh helps reduce all major symptoms of PMS, including anxiety, irritability, fluid retention and breast pain.

Dosage: Take 20 to 40 mg twice daily of a standardized black cohosh product-look for one that contains 1 to 2 mg of triterpene glycosides calculated as 27-deoxyactein per dose.

• DONG QUAI (Angelica sinensis), known as the "female ginseng," is often used to treat hormone imbalances and is the preferred herb for general menstrual adjustment. While many Western practitioners use dong quai and recommend it for PMS, there is little scientific evidence available regarding its effect on PMS. In traditional Chinese medicine, trained herbalists use dong quai along with other herbs to create a highly individualized treatment-instead of prescribing it as a one-size-fits-all herb for PMS. Two of the most common combinations include peony root and bupleurum root. These herbal combinations are widely used for PMS, menstrual pain, fibrocystic breast disease and pelvic inflammatory disease.

Dosage: Western herbalists are likely to use a small daily dose as a hormone balancer to prevent PMS. Follow label instructions for the best results, or consult a skilled herbalist.

• ST. JOHN'S WORT (Hypericum perforatum) is a reasonably safe and mild herbal treatment that may help if you suffer from mild premenstrual depression. Although there is little scientific information on St. John's wort and PMS, it's likely that the herb helps relieve PMS-related depression in the same way that it alleviates general depression. Many antidepressant drugs are prescribed for PMS based on the same principle.

Dosage: Take 300 mg of a standardized extract three times daily.