Natural Remedies for Pain, Sleep, PMS, and More

Best for “the blues”:
SAMe
A natural compound that your body makes by itself, SAMe (S-adenosyl-L-methionine) helps you produce feel-good brain chemicals. In supplement form, it works as well as antidepressants, according to a recent government report. “As soon as you get SAMe, your body just slurps it up,” says Hyla Cass, MD, author of Supplement Your Prescription: What Your Doctor Doesn’t Know About Nutrition. Start with 400 mg a day, and build up to 800 to 1,200 mg until you start feeling better.

Best for tummy woes:
Peppermint
Dr. Low Dog highly recommends this age-old remedy for stomachaches and gas because it relaxes the muscles in your digestive tract, which reduces cramping and also helps expel gas. A research review found that peppermint-oil tablets may work as well as muscle-relaxing drugs in relieving the cramps and diarrhea linked to irritable bowel syndrome, a common problem for women. Take one tablet two to three times a day. Constipated? Don’t use peppermint; it might make the problem worse. Try adding more fiber to your diet and drinking more water.

Ginger
When you’re feeling green in the gills, this root-derived supplement can relieve nausea. Experts say it may block stomach-emptying signals and slow the production of a compound that makes you feel queasy. In several studies, ginger worked just as well on morning sickness as the motion sickness drug marketed as Dramamine—without the drowsiness. Take 1,000 mg daily for a few days.

Best for better sleep:
Valerian
Two-thirds of American women complain of frequent sleep problems; this herb may be just what many of them need. No one knows exactly how it works, but some studies show valerian helps to bring on sleep with no side effects. It isn’t addictive, either. Take 400 to 600 mg 45 minutes before bedtime, and make sure you don’t mix it with other sedatives like muscle relaxants or antihistamines.

Melatonin
Your body makes this hormone at nightfall—and makes less of it as you get older, which is one reason seniors often sleep less. Melatonin supplements are often suggested for re-establishing your sleep-wake cycle when you travel east across several time zones. And if you need to fall asleep faster, it may help; try taking 3 mg at bedtime.