• Arnica (Arnica spp.), available in creams and tablets,relieves osteoarthritic pain in the knee and pain following carpal-tunnel release surgery. It contains helenin, an analgesic, as well as anti-inflammatory chemicals. Apply cream twice daily; use tablets according to package directions.
• Boron needed for the absorption of calcium.
• Boswellia (Boswellia serrata) contains anti-inflammatory and analgesic boswellic acids that can soothe pain from sports injuries and also can help osteoarthritic knee pain. Take 150- to 400-mg capsules or tablets (standardized to contain 30 percent to 65 percent boswellic acids) three times daily for two to three months.
• Calcium deficiency can cause insomnia, high blood pressure, bone loss, muscle spasm, and digestive disorders
• Clove oil (Syzygium aromaticum) is a popular home remedy for a toothache. Apply a drop or two of this excellent anti-inflammatory directly to your aching tooth or tooth cavity.
• Copper plays a vital role in regulating the brain chemicals.
• Fennel (Foeniculum vulgare) seeds are stocked with 16 analgesic and 27 antispasmodic chemicals. It makes a pleasant licorice-flavored tea and is especially good for menstrual cramps. But avoid the herb while pregnant or nursing because of its estrogenic effects.
• Feverfew (Tanacetum parthenium) is a remedy many people swear by for headaches, including migraines. Feverfew can reduce both the frequency and severity of headaches when taken regularly. It is available in 60-mg capsules of fresh, powdered leaf (1 to 6 capsules daily), or 25-mg capsules of freeze-dried leaf (2 capsules daily). You can also make tea—steep 2 to 8 fresh leaves in boiling water, but do not boil them, since boiling breaks down the active parthenolides.
• Gingerroot (Zingiber officinale) has analgesic and anti-inflammatory properties that can alleviate digestive cramps and mild pain from fibromyalgia. You can take 1 to 4 grams powdered ginger daily, divided into two to four doses. Or make tea from 1 teaspoon chopped fresh root simmered in a cup of water for about 10 minutes.
• Green tea (Camellia sinensis) is great for stiff muscles—it has nine muscle-relaxing compounds, more than just about any other plant.
• Inositol helps regulate nervous system and is natural sedative
• Licorice root (Glycyrrhiza glabra) is recommended by the German Commission E for sore throat. Not surprising, considering its nine anesthetic, 10 analgesic and 20 anti-inflammatory compounds. To make tea, simmer about 2 teaspoons of dried root in a cup of water for 15 minutes; strain. Do not take licorice if you have high blood pressure, heart conditions, diabetes, kidney disease or glaucoma.
• Magnesium is a natural muscle relaxer. This mineral is involved in over 300 body processes. It can be very helpful in relieving tight, achy muscle pain, leg cramps, restless leg syndrome, and chronic headaches. Individuals with fibromyalgia and chronic fatigue are notoriously low in magnesium. Blood tests are a poor indicator of magnesium levels and often miss sub-clinical deficiencies. One study of fibromyalgia sufferers, found that supplementing with 600mg a day of magnesium and 1200–1400mg of malic acid greatly reduced pain. It usually took weeks, and even months, before patients noticed the full benefit of supplementing these nutrients.
• Manganese is involved in cellular energy.
• Niacin B3 is needed to make serotonin. A deficiency can lead to weakness, anxiety, depression, and insomnia.
• Oregano (Origanum vulgare ssp. hirtum), rosemary (Rosmarinus officinalis) and thyme (Thymus vulgaris) are herbs you should be sprinkling liberally onto your food, as they are replete with analgesic, antispasmodic and anti-inflammatory compounds. (Oregano alone has 32 anti-inflammatories!) Mix and match these garden herbs into a pain-relieving tea: Pour a cup of boiling water over a teaspoon of dried herbs, steep 5 to 10 minutes and strain.
• PABA has antiviral properties and protects us from sun damage.
• Pantothenic acid B5 “The anti–stress vitamin.” A deficiency can cause low adrenal function, fatigue, anxiety, poor immunity, depression, irritability, digestive disorders, muscle cramps, upper-respiratory infections, and poor memory.
• Riboflavin B2 is involved in producing the neurotransmitters (brain chemicals), serotonin, epinephrine, an dopamine. These are the brain chemicals that regulate sleep, pain, energy, stamina, drive, and ambition.
• Thiamine B1 deficiency can lead to fatigue, mental confusion (“Fibro fog”), depression, nausea, and tingling in the arms and legs.
• Vanadium potent blood sugar regulator.
• Vitamin C increases superoxide dismutase (SOD), an enzyme that scavenges free radicals and prevents cell damage. Vitamin C is typically decreased in inflammatory diseases, including arthritis and asthma. Vitamin C reduces histamine levels. Histamine causes increased inflammation; asthma, allergic reactions, etc.
• Vitamin D3 helps prevent osteoporosis.
• Vitamin E is a major antioxidant. It helps increase the circulation to the legs and reduce the symptoms of restless-leg syndrome.