Black Cohosh

Supplements often come in doses of 20-40mg. Take as recommended by the manufacturer, but avoid extended use beyond 6 months without medical consultation.

St. John

Dosages for menopausal symptoms typically range from 300-900 mg daily. Avoid combining with other serotonin-affecting drugs or antidepressants. Always discuss with a healthcare provider.

Vitamin E Oil

When using topically, apply a few drops to the affected area once daily, preferably after showering. Ensure a patch test on a small skin area before broader use.

Valerian Root

For sleep support, consider 250-500 mg of valerian root extract before bedtime. As a tea, steep 2-3 grams of dried root in hot water for 10-15 minutes and drink up to an hour before bedtime. Always consult with a healthcare provider first.

Sage

Drink 1-2 cups of sage tea daily. To prepare the tea, steep 1 tablespoon of dried sage in hot water for 5-10 minutes.

Calcium and Vitamin D

Aim for 1,200 mg of calcium and 600-800 IU of vitamin D daily. For sunlight exposure, aim for 10-30 minutes a few times a week, depending on skin type and location. Always consult with a doctor if considering supplements.

Maca Root

Consider a daily dose of 1.5-3 grams in powdered form or as directed if using supplements. Always consult before starting, especially if on hormone-related medications.

Ginseng

Dosages vary, but for menopausal symptoms, consider starting with 100-400 mg daily. Remember to consult with a healthcare provider.

Evening Primrose Oil

For skin application, use a few drops on desired areas. If considering oral supplements, typical dosages range from 500-1,500 mg daily.

Green Tea

For optimal benefits, drink 2-3 cups daily. If sensitive to caffeine, consider a decaffeinated version or limit intake to earlier in the day.

Omega-3 Fatty Acids

Aim for two servings of fatty fish (like salmon) per week or consider a fish oil supplement offering 250-500 mg of EPA and DHA daily. Always consult with a doctor before starting supplements.

Rosemary

Incorporate fresh or dried rosemary into daily meals. For aromatherapy, add a few drops of essential oil to a diffuser or dilute with a carrier oil for topical application.

Biotin

Consider a daily supplement of around 2,500 micrograms, or increase consumption of biotin-rich foods. Always consult with a healthcare provider before starting supplements.

Hawthorn

If choosing a tea, drink 1-2 cups daily. For supplements, follow the manufacturer's recommendations or consult with a healthcare provider, especially if on heart medications.

Cranberry

Consume 8-16 ounces of unsweetened cranberry juice daily or consider cranberry supplements as directed by the manufacturer.

Passionflower

For tea, steep 1 tablespoon of dried passionflower in hot water for 10 minutes and drink 1-3 times daily. For supplements, follow manufacturer's recommendations and consult with a healthcare provider.

Turmeric and Black Pepper

Incorporate turmeric into daily meals, using a pinch of black pepper to enhance absorption. If considering supplements, typically 500-2,000 mg of turmeric daily is recommended, always taken with black pepper. Consult with a healthcare provider before starting.

Probiotics

Aim to consume fermented foods daily or consider a probiotic supplement with at least 1 billion CFUs, containing strains like Lactobacillus and Bifidobacterium. Always consult with a healthcare provider for personalized recommendations.

Lavender Essential Oil

Add a few drops to a diffuser for aromatherapy benefits. For topical use, dilute 2-3 drops in a tablespoon of carrier oil and apply to temples or wrists.

Regular Exercise

Engage in at least 30 minutes of moderate aerobic exercise most days of the week. Incorporate strength training 2-3 times a week, and consider flexibility exercises like yoga or Pilates. Consistency is key.