Pantothenic acid (see Vitamin B complex).

Pantothenic acid is the name given to vitamin B5, one of the B complex group and an important nutrient in its own right. Known as the 'anti-stress' vitamin, it has no toxic side-effects and is widely available from many sources in the diet. Vitamin B5 plays a vital part in releasing energy from food and also aids the function of the adrenal gland, aiding production of the stress hormone cortisone. As cortisone has a mildly inflammatory effect, supplements of vitamin B5 may reduce pain and stiffness in some cases of rheumatoid arthritis. The Recommended Daily Allowance (RDA) is 6mg, which should be easily obtained in the diet. Alcoholics and anyone under stress or using long-term antibiotics may need considerably more than this. Supplements offer between 100mg and 500mg daily.

Good food sources: liver, chicken, beef, yeast extract, eggs and dairy products.

Peppermint oil.

Peppermint oil capsules are a useful natural remedy for irritable bowel syndrome. The oil relaxes the smooth muscles in the gastrointestinal tract and reduces production of gas. The most effective dose is 200mg daily (taken as four capsules three times a day). Over the years, the peppermint herb has been found to be a valuable natural remedy for many other ailments too, including headaches, sore gums, circulatory and digestive disorders.

Probiotics.

An unhealthy diet or lifestyle, prolonged antibiotic use and the contraceptive pill all deplete the normal gut flora and cause an overgrowth of fungal organisms such as candida and conditions like thrush. Acidophilus and bifidus bacteria are two forms of probiotics, or friendly bacteria, that encourage digestion, protect the gut and maintain the vagina's natural acidity. A course of probiotics soon restores a healthy gut environment and reinstates 'good' bacteria. Probiotics are available as tablets or capsules and are best taken after food with milk or yoghurt. You can also eat live yoghurt or drink Yakult - a delicious fermented milk drink containing lactobacillus casei Shirota, a strain of friendly bacteria resistant to harsh stomach acids.

Propolis.

The sticky 'glue' collected from plants and trees by bees and used to build the beehive. Its amazing antibiotic and healing properties have been recognised since Roman times and are still not completely understood. Traditionally used for healing sores and wounds and taken internally for coughs and sore throats, propolis also combats helicobacter pylori, the bacteria causing peptic and duodenal ulcers. Propolis is available in capsules or as a tincture to treat sore gums and mouth ulcers.

Pyridoxine/vitamin B6 (see Vitamin B complex).

An important B complex nutrient available as an individual supplement. Vitamin B6 is the anti-depression vitamin, as it is helps produce seratonin, a brain chemical affecting moods, sleep and behaviour. Levels of vitamin B6 in food are easily destroyed, as it is sensitive to sunlight and leaches out into water during cooking. The nutrient protects against carpal tunnel syndrome (inflammation of the nerves passing through the wrist), reduces night muscle spasms and may prevent kidney stones occurring in susceptible people. The contraceptive pill and hormone replacement therapy may also deplete levels of vitamin B6 in the body, causing mild depression. This soon lifts when the deficiency is corrected. RDA is 2mg but B6 is safe and more effective in larger doses.

Good food sources: wheatgerm, oats, chicken, liver, fish, milk, nuts, soya beans, potatoes and bananas.

Riboflavin/vitamin B2 (see Vitamin B complex).

Another of the important B complex vitamins, Riboflavin is needed for energy release but is not easily absorbed by the body. Deficiency may cause irritating minor symptoms like itchy, dry bloodshot eyes, cracked lips and mouth ulcers, which can be alleviated by taking 50-100mg daily. Riboflavin is used in food manufacture as a colouring and when taken as a supplement harmlessly turns the urine a deep yellow colour.

Good food sources: liver, cod and herring roe, mackerel, breakfast cereals, eggs and natural yoghurt.

Royal jelly.

An energising tonic. Prepared from the nutritious, ilky salivary secretions of the worker bees for the select bee larvae destined to develop into queen bees. When taken daily over three to five months, royal jelly claims to rejuvenate and energise. Analysis of royal jelly shows it contains only trace amounts of vitamins, minerals and various essential amino acids, but it is the balance of these nutrients that may account for its supposedly beneficial effects. Royal jelly is available as fresh jelly capsules or freeze-dried and is added to some supplement combinations. 150g must be taken to have the desired effect.

St John's Wort.

A popular herb renowned for its mood enhancing properties. Its active ingredients include a substance called hypericin, which appears to regulate levels of certain brain chemicals, in the same way as medications like Prozac. The antidepressant effects may not be felt until the herb has been taken daily for about a month.