Hops
14/26 STEVEN FOSTER
Hops

(Humulus lupulus)

Uses: Excellent sleeping aid; smaller, daytime doses used to ease tension, restlessness, and anxiety; might help reduce hot flashes during menopause

Preparation and doses:
Capsules: Take 200–300 mg 1-3 times per day.
Tincture: Take 2–4 ml before bed.

Concerns: Can cause sedation

More from Prevention: 14 Natural Remedies For Hot Flashes

Horse Chestnut
15/26 STEVEN FOSTER
Horse Chestnut

(Aesculus hippocastanum)

Uses: Seed extracts shown to be highly effective for treatment of varicose veins and chronic venous insufficiency (blood pools in lower leg veins after standing or sitting); topical gels can reduce swelling and tenderness due to injury.

Preparation and doses:
Seed extract (containing 100–150 mg aescin/escin): Take 600 mg per day in divided doses.

Concerns: Unprocessed horse chestnut seeds can be toxic; use only appropriately prepared seed extracts.

Kava
16/26 STEVEN FOSTER
Kava

(Piper methysticum)

Uses: Clinical trials have shown kava to be highly effective for relieving anxiety. Also has significant muscle-relaxing effects.

Preparation and doses:
Tea: Simmer 1 tsp dried and sliced root in 1 cup water for 10 minutes. Strain. Drink 1–2 cups per day.
Extract of root: Take 100–200 mg 2 or 3 times per day. (Do not exceed 210 mg per day of kavalactones.)

Concerns: Rare cases of liver toxicity; do not use if you have liver disease, frequently drink alcohol, or are taking acetaminophen or prescription medications.

Lemon Balm
17/26 STEVEN FOSTER
Lemon Balm

(Melissa officinalis)

Uses: Gentle calmative; eases tension, digestive upset, and colic; topical creams used for fever blisters

Preparation and doses:
Tea: Pour 1 cup boiling water over 5 or 6 fresh or 1 tsp dried leaves. Steep for 5 minutes. Strain and sweeten, if desired. Drink several times per day.

Concerns: None; suitable for all ages

Licorice
18/26 STEVEN FOSTER
Licorice

(Glycyrrhiza glabra)

Uses: Excellent anti-inflammatory; soothes mucous membranes; useful for sore throats and coughs; protects and heals gastrointestinal tract

Preparation and doses:
Tea: Simmer 1 tsp dried and sliced root in 1 cup water for 10 minutes. Strain. Drink 2 or 3 times per day for up to 7 days.
Capsules: Take up to 3,000 mg per day for 7 days. Do not exceed 500 mg per day if taking for longer than 7 days.

Concerns: Do not use high doses for longer than 1 week as it elevates blood pressure and causes potassium loss. (DGL, a special preparation commonly used for heartburn, is safe for prolonged use.)

Marshmallow
19/26 STEVEN FOSTER
Marshmallow

(Althaea officinalis)

Uses: Root and leaf are rich in mucilage, a substance that coats the lining of the mouth and throat, as well as the tissue that lines the gastrointestinal tract. Used for sore throat, heartburn, and minor GI inflammation.

Preparation and doses:
Tea: Pour 1 cup hot water over 1 tsp dried and sliced root or 2 tsp leaf. Steep for 2 hours. Strain and drink as desired.

Concerns: Take other drugs 1 hour prior to or several hours after consuming marshmallow, as it could slow absorption of oral medications.

Milk Thistle
20/26 STEVEN FOSTER
Milk Thistle

(Silybum marianum)

Uses: Protects the liver from damage caused by environmental toxins, medications, and alcohol. Recent studies suggest it protects the kidneys similarly.

Preparation and doses:
Extract (guaranteed minimum of 70% silymarin): Take 400–700 mg per day in divided doses.

Concerns: None known

Mullein
21/26 VICKI MATTERN
Mullein

(Verbascum thapsus)

Uses: Leaves commonly used to relieve cough, sore throat, and chest congestion; steeped in oil, the flowers relieve earache.

Preparation and doses:
Tea: Pour 1 cup boiling water over 1–2 tsp leaves. Steep for 10 minutes. Strain, sweeten, and drink as desired.
Ear oil: Use as directed.

Concerns: None known

Nettle
22/26 MICHAEL BALICK
Nettle

(Urtica dioica)

Uses: Fresh, freeze-dried leaves relieved seasonal allergy symptoms in one human trial. Research supports use of the root for easing symptoms of enlarged prostate. Tea widely recommended for its nutritive value.

Preparation and doses:
Tea: Pour 1 cup boiling water over 2 tsp leaves. Steep for 10 minutes. Strain. Sweeten if desired. Drink 1–3 cups per day.
Freeze-dried nettle capsules: Take 300–500 mg 2 times per day.
Nettle root: Take 250–400 mg 2 or 3 times per day.

Concerns: Wear gloves when handling fresh nettles to avoid stinging and irritation (sting is lost with cooking or drying); very safe herb.

Sage
23/26 STEVEN FOSTER
Sage

(Salvia officinalis)

Uses: Excellent for sore throat, cough, and colds; recognized in Germany as a treatment for excessive sweating; studies show it can help reduce menopausal hot flashes and night sweats.

Preparation and doses:
Tea: Pour 1 cup boiling water over 1 tsp leaves. Steep for 10 minutes. Strain. Drink, or use as a sore throat gargle.
Capsules: Take 500 mg dried leaf 2 times per day.

Concerns: Do not use therapeutic doses during pregnancy; do not use sage essential oil internally.

Slippery Elm
24/26 STEVEN FOSTER
Slippery Elm

(Ulmus rubra)

Uses: FDA-approved as a safe, nonprescription remedy for minor throat irritation; also very useful for relieving cough and occasional heartburn.

Preparation and doses:
Lozenges: Take as directed.
Tea: Pour 1 cup boiling water over 1–2 tsp powdered bark. Steep for 5 minutes. Drink 2 or 3 times per day.

Concerns: Take other drugs 1 hour before or several hours after consuming, as it could slow absorption of oral medications.

St. John's Wort
25/26 STEVEN FOSTER
St. John’s Wort

(Hypericum perforatum)

Uses: More than 40 studies have confirmed its effectiveness for relieving mild to moderate depression; may also relieve PMS symptoms and menopausal hot flashes, especially when combined with black cohosh.

Preparation and doses:
Standardized extract (standardized to 0.3% hypericin and/or 3–5% hyperforin): Take 300–600 mg 3 times per day.

Concerns: Talk to your physician or pharmacist before using if you are taking prescription medications; the chance for herb-drug interaction is high.

Thyme
26/26 STEVEN FOSTER
Thyme

(Thymus vulgaris)

Uses: Highly regarded for relieving coughs, colds, and congestion; rich in volatile oils that have significant antimicrobial and antispasmodic activity

Preparation and doses:
Tea: Pour 1 cup boiling water over 1 Tbsp fresh or 1 tsp dried leaves. Steep for 10 minutes. Strain and sweeten, if desired. Drink ⅓ cup 3 times per day.

Concerns: None known

Source: prevention

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