Supplement

Dose

Rationale

Black cohosh
(Cimicifuga racemosa)

Most commonly prescribed as Remifemin; 40 mg/day is often recommended

Helps reduce effects of hot flashes, night sweats, and mild mood changes associated with menopause.

Calcium with vitamin D

600–1,200 mg calcium/day, depending on diet, with 400 IU vitamin D/day

Keeps bones and teeth strong; helps prevent fractures, osteoporosis, and osteopenia.

Turmeric
(Curcuma domestica)

1/8 teaspoon per serving; best added to foods

Anti-inflammatory; phytoestrogenic; lowers LDL (“bad”) cholesterol; neutralizes free radicals; and aids in digestion.

Vitamin C

500–1,000 mg/day (depending on the amount of produce you consume)

May boost immune system, promote healthy teeth and gums, help in the absorption of iron, and promote wound healing.

Vitamin E

400 IU/day

May boost immune system, keep eyes healthy by preventing cataracts, and help prevent heart disease, cancer, diabetes, and Alzheimer’s.

—J.R.L.

Sources: Jeffrey Blumberg, PhD; www.eatright.org; MedLine Plus Medical Encyclopedia; Nancy Lonsdorf, MD; www.herbal-supplements-guide.com; www.menopauserx.com.