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Women's Health · Home Remedies

6 home remedies that help women over 40 feel like themselves again

Aching joints, hot flashes, a sluggish thyroid, racing thoughts at 2 a.m., thinning hair and stubborn weight. Here is what genuinely helps at home, how to do it, and what results to expect week by week.

Updated October 2026 16 min read Based on guidance from NIH, CDC and specialist societies
A woman in her forties sleeping peacefully, wrapped in a knitted blanket under warm lamplight
The goalCalmer days, steadier energy and a full night's sleep
A tired woman on the sofa holding her forehead while her husband looks at her with concern
For many women, the first sign that something has shifted is a string of bad nights.

"I've been feeling anxious. I barely slept last night."

If you have said those words, or heard them from someone you love, you are in good company. Somewhere in their forties, many women notice several things changing at once. Knees complain on the stairs. Sleep gets lighter. Moods swing faster than they used to. The scale creeps up even though nothing about dinner has changed, and the hairbrush collects more than it should.

It is easy to treat each of these as a separate annoyance. In reality they are often linked. Shifting hormones affect sleep. Poor sleep raises stress hormones. Stress drives cravings and weight gain. Extra weight loads the joints, and sore joints make it harder to stay active. One problem feeds the next.

The encouraging part is that the same handful of daily habits can loosen that whole loop. This guide covers six of the most common concerns we hear about, with practical home remedies for each. We only included steps that have reasonable scientific support, we tell you plainly where the evidence is thin, and every section ends with a realistic timeline of results and the warning signs that mean you should see a doctor.

Home remedies support good health. They do not replace diagnosis or treatment. If you take prescription medicine, are pregnant, or have a chronic condition, check with your doctor or pharmacist before adding supplements or herbs.

Remedy 1 of 6

Joint pain, arthritis and everyday pain relief

What's going on

Osteoarthritis, the "wear and tear" type, is the most common cause of joint pain after 40. The cushioning cartilage thins, the joint lining gets irritated, and the muscles around the joint weaken, which puts even more load on it. Falling estrogen around menopause can make joints feel stiffer, which is why many women first notice aches in this decade.

  1. 1

    Keep moving, gently and often

    It sounds backwards, but rest makes arthritis worse. Low-impact activity feeds cartilage with joint fluid and strengthens the muscles that protect the joint. The CDC recommends that adults with arthritis work toward 150 minutes of moderate activity a week.

    Start with 10 minutes of walking, swimming or cycling a day and add 5 minutes each week. A little discomfort that settles within two hours is normal.
  2. 2

    Strengthen the muscles around the joint

    Strong thigh and hip muscles take pressure off the knees and hips. Simple bodyweight exercises done two or three times a week make a noticeable difference to stairs and getting up from a chair.

    Try 10 slow sit-to-stands from a chair, 10 straight-leg raises per side and 10 heel raises, twice through.
  3. 3

    Use heat for stiffness, cold for swelling

    Warmth relaxes muscles and eases morning stiffness. Cold calms a joint that is swollen or flared after activity.

    A warm shower or heating pad for 15–20 minutes in the morning. Ice wrapped in a thin towel for 10–15 minutes after exercise. Never put ice directly on skin.
  4. 4

    Take a little weight off your knees

    Research on adults with knee arthritis found that every pound of weight lost removes about four pounds of pressure from the knee with each step. Losing even 10 pounds means 40 pounds less load per step.

    See Remedy 6 for a practical plan. Small, steady losses count.
  5. 5

    Try tai chi

    The American College of Rheumatology strongly recommends tai chi for knee and hip osteoarthritis. Its slow, weight-shifting movements build strength and balance while being kind to joints.

    Follow a beginner video for 20–30 minutes, two or three times a week.
  6. 6

    Cook with turmeric and ginger

    Both have anti-inflammatory compounds. Some clinical trials of curcumin, the active part of turmeric, show modest pain relief in knee arthritis, though the evidence is not as strong as for exercise. Omega-3 fats from oily fish also help calm inflammation.

    Add turmeric with a pinch of black pepper (it improves absorption) and fresh ginger to curries, soups or warm milk. Eat oily fish like salmon or sardines twice a week.Talk to a doctor before taking turmeric supplements if you use blood thinners or have gallbladder problems.

What to expect

  1. Weeks 1–2

    Morning stiffness eases with heat and gentle movement. You may feel more aware of your joints as you start moving more.

  2. Weeks 4–8

    Stronger leg muscles make stairs, chairs and longer walks noticeably easier. Flare-ups tend to settle faster.

  3. Month 3 onward

    In exercise studies, pain and function scores usually improve meaningfully by around 12 weeks of consistent effort.

See a doctor if

  • A joint is suddenly hot, red and swollen, or you have a fever
  • You can't put weight on the joint, or pain wakes you most nights
  • Morning stiffness lasts more than an hour, or several joints swell at once (a possible sign of rheumatoid arthritis)
Remedy 2 of 6

Menopause: hot flashes, night sweats and broken sleep

What's going on

Perimenopause can start in your early to mid forties and last several years before periods stop. As estrogen rises and falls unpredictably, the brain's temperature control becomes jumpy, which causes hot flashes and night sweats. The same hormonal shift affects sleep, mood, joints, skin, bone density and where the body stores fat.

  1. 1

    Keep your nights cool

    Night sweats are a leading cause of poor sleep in midlife. A cooler bedroom shortens and softens them.

    Set the bedroom to roughly 60–67°F, use a fan, choose breathable cotton or bamboo bedding, and sleep in light layers you can shed. Keep a glass of cold water by the bed.
  2. 2

    Track and trim your triggers

    Hot flashes often follow the same cues: alcohol, caffeine, spicy food, hot drinks, smoking, stress and warm rooms. Triggers differ from woman to woman, so it pays to find yours.

    For two weeks, jot down each hot flash and what came before it. Cut back the top one or two triggers first.
  3. 3

    Try cognitive behavioral therapy (CBT)

    Among non-drug approaches, CBT and clinical hypnosis have the best evidence. The Menopause Society recommends both: they reduce how much hot flashes bother you and improve sleep and mood.

    Look for a short CBT program for menopause, often 4–6 sessions, in person, online or through a self-guided workbook.
  4. 4

    Lift weights and protect your bones

    Women can lose bone quickly in the years after menopause. Strength training and enough calcium and vitamin D slow that loss and also help with weight and mood.

    Strength train 2–3 times a week. Women over 50 need about 1,200 mg of calcium a day, ideally from food (dairy, fortified plant milk, tofu, leafy greens), plus 600–800 IU of vitamin D.
  5. 5

    Soothe vaginal dryness

    Dryness and discomfort are common and very treatable. Over-the-counter moisturizers used regularly help most women.

    Use a non-hormonal vaginal moisturizer 2–3 times a week and a water- or silicone-based lubricant as needed.
  6. 6

    Be cautious with herbal "menopause" supplements

    Black cohosh, soy isoflavones and evening primrose oil are widely sold, but good-quality trials show mixed or weak results, and black cohosh has been linked to rare liver problems.

    If you want to try one, tell your doctor first, especially if you have had breast cancer or liver disease.

What to expect

  1. Days to 2 weeks

    A cooler bedroom and fewer triggers can mean fewer wake-ups almost straight away.

  2. Weeks 4–8

    CBT programs typically reduce how disruptive hot flashes feel and improve sleep quality by the end of the course.

  3. Months 3–6

    Regular strength training brings better energy, firmer muscle tone and steadier weight. Bone benefits build over the long term.

See a doctor if

  • You have any vaginal bleeding after 12 months without a period
  • Hot flashes or poor sleep are affecting your work or relationships. Effective hormonal and non-hormonal prescriptions exist, and many women are good candidates.
  • Periods become very heavy, very frequent, or you bleed between periods
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Remedy 3 of 6

Thyroid and hormonal imbalance

What's going on

Women are several times more likely than men to develop thyroid disease, and it often appears in midlife. An underactive thyroid (hypothyroidism) slows everything down: tiredness, feeling cold, weight gain, constipation, dry skin, hair thinning and low mood. Many of these overlap with perimenopause, which is why so many women are told "it's just your age" when a simple blood test could give a clearer answer.

  1. 1

    Start with the right test

    No home remedy can fix a thyroid that isn't making enough hormone. If you recognize the symptoms above, the most useful first step is a blood test.

    Ask your doctor for a TSH test, and free T4 if TSH is abnormal. If you take biotin (common in hair supplements), stop it 2–3 days before the test, because it can distort results.
  2. 2

    If you take thyroid medicine, take it the right way

    Levothyroxine is easy to absorb poorly. Getting the routine right is one of the most effective "home" changes you can make, and it often makes the difference between feeling OK and feeling well.

    Take it at the same time each day with plain water on an empty stomach, 30–60 minutes before breakfast or coffee. Keep calcium, iron and antacids at least 4 hours apart from it.
  3. 3

    Get enough selenium, but not too much

    The thyroid uses selenium to activate its hormones. A single Brazil nut contains roughly the full daily amount, so a little goes a long way and more is not better.

    Eat one Brazil nut a day, or get selenium from eggs, fish, chicken and whole grains. Avoid high-dose selenium supplements unless prescribed.
  4. 4

    Use iodized salt, skip kelp pills

    Your thyroid needs iodine, and iodized salt plus dairy and seafood usually cover it. Concentrated kelp or iodine supplements can actually trigger or worsen thyroid problems.

    Choose iodized salt for home cooking. Avoid kelp, seaweed tablets and "thyroid support" blends unless your doctor recommends them.
  5. 5

    Steady your blood sugar and sleep

    Hormones work as a system. Erratic meals, poor sleep and constant stress disturb insulin and cortisol, which can make thyroid and menopausal symptoms feel worse.

    Eat three regular meals built around protein and fiber, keep a consistent bedtime and wake time, and include strength training, which improves insulin sensitivity.

What to expect

  1. Weeks 1–3

    Regular meals and better sleep usually lift daytime energy before anything else changes.

  2. Weeks 6–8

    After a medication start or dose change, this is when blood levels settle and are rechecked. Many people feel the difference here.

  3. Months 2–3

    With levels in range and good habits in place, tiredness, feeling cold and brain fog typically ease. Weight becomes easier to manage.

See a doctor if

  • You notice a swelling or lump in the front of your neck
  • You have a racing or irregular heartbeat, tremor or unexplained weight loss (signs of an overactive thyroid)
  • Exhaustion, feeling cold and weight gain persist despite good sleep and diet
Remedy 4 of 6

Stress, anxiety and low mood

What's going on

Midlife often brings a pile-up of pressures: aging parents, teenagers or empty nests, career demands and changing hormones that make the nervous system more reactive. Anxiety and sleeplessness feed each other. A tired brain reads more situations as threats, and a worried brain finds it harder to switch off at night.

  1. 1

    Slow your breathing, lengthen the exhale

    Slow breathing with a longer out-breath activates the body's "rest and digest" system. It is the fastest-acting tool on this list.

    Breathe in through your nose for 4 counts and out slowly for 6–8 counts. Repeat for 5 minutes, or whenever you feel your chest tighten.
  2. 2

    Move your body most days

    Large research reviews show that regular exercise, including brisk walking, yoga and strength training, reduces symptoms of depression and anxiety. For mild to moderate symptoms, the effect can be comparable to other first-line treatments.

    Aim for 30 minutes of brisk walking 5 days a week. Outdoors is even better.
  3. 3

    Protect your sleep like an appointment

    Consistent sleep is one of the strongest buffers against anxiety and low mood.

    Wake at the same time every day, get 10–20 minutes of morning daylight, stop caffeine after noon, limit alcohol (it fragments sleep), and put screens away an hour before bed.
  4. 4

    Give worry a time slot

    Scheduling worry sounds odd, but it helps stop anxious thoughts from spilling into the whole day and night.

    Set aside 15 minutes each afternoon to write down worries and one small next step for each. When worries show up at other times, note them for tomorrow's slot.
  5. 5

    Practice mindfulness

    Mindfulness-based stress reduction, usually an 8-week course, has solid evidence for lowering anxiety and stress.

    Start with 10 minutes of guided meditation a day using a free app or online course.
  6. 6

    Make chamomile part of your wind-down

    Small clinical trials suggest chamomile may modestly ease generalized anxiety. At the very least, a warm caffeine-free drink is a calming bedtime cue.

    Brew 1–2 cups of chamomile tea in the evening.Skip it if you are allergic to ragweed or daisies, and check with your doctor if you take blood thinners.
  7. 7

    Stay connected

    Loneliness amplifies stress. Talking things through with someone you trust lowers the load, which is exactly what the husband in our story did with four simple words: "Let's get it checked."

    Have one real conversation a day, by phone or in person, with a friend or family member.

What to expect

  1. Minutes

    Slow breathing lowers heart rate and calms a racing mind within a few minutes.

  2. Weeks 1–4

    A steady sleep routine and daily walks usually improve sleep quality and mood within two to four weeks.

  3. Weeks 8–12

    Mindfulness courses and regular exercise show their full effect on anxiety and low mood at around two to three months.

See a doctor or therapist if

  • Low mood or loss of interest lasts most days for more than two weeks
  • Anxiety or panic attacks are stopping you from doing normal activities
  • You have thoughts of harming yourself. In the US, call or text 988 to reach the Suicide & Crisis Lifeline at any time, or call your local emergency number.
Why these problems travel together

Fix one, and the others often ease too

The six concerns in this guide rarely show up alone. Understanding how they feed each other explains why small daily habits can have such wide effects.

  • Falling estrogen disturbs sleep and makes joints stiffer.
  • Poor sleep raises cortisol, the stress hormone, which increases anxiety and cravings.
  • Stress and cravings lead to weight gain, especially around the middle.
  • Extra weight puts more load on knees and hips and raises inflammation.
  • Sore joints make it harder to exercise, which worsens mood and weight.
  • An underactive thyroid can add tiredness, weight gain and hair loss on top of all of it.

Turn the loop around and it works in your favor. Better sleep calms anxiety. Calmer days mean fewer cravings. Modest weight loss eases the joints, which makes moving easier, which improves sleep and mood again.

A husband with his hand on his wife's shoulder, comforting her
Support at home makes it easier to stick with new habits.
Remedy 5 of 6

Hair fall and thinning hair

What's going on

Losing 50–100 hairs a day is normal. Heavier shedding usually has a trigger. A stressful event, illness, crash diet or surgery can push many hairs into their resting phase at once, and they fall out two to three months later (telogen effluvium). Around menopause, lower estrogen can also cause gradual thinning along the part (female pattern hair loss). Low iron, thyroid problems and low protein intake are other common causes.

  1. 1

    Look for the trigger

    Think back three months. A fever, a bereavement, a new medication or a big diet change often explains a sudden shed, and that kind usually grows back once the trigger has passed.

    Ask your doctor to check ferritin (iron stores), thyroid levels and vitamin D if the shedding is heavy or lasts more than six months.
  2. 2

    Feed your hair from the inside

    Hair is made of protein and is one of the first things the body rations when you under-eat.

    Include a palm-sized portion of protein at every meal (eggs, fish, chicken, beans, lentils, Greek yogurt). Pair iron-rich foods like spinach, beans and red meat with vitamin C from citrus or peppers to improve absorption.
  3. 3

    Handle it gently

    Tight ponytails, hot tools and rough brushing break fragile hair and can pull it from the root over time.

    Wear looser styles, air-dry when you can, use heat protectant and low settings, detangle wet hair with a wide-tooth comb, and try a satin pillowcase.
  4. 4

    Massage your scalp daily

    A small study found that 4 minutes of daily scalp massage increased hair thickness after 24 weeks, likely by stretching the cells of the follicle and boosting blood flow.

    Use your fingertips (not nails) in firm, slow circles across the scalp for 4–5 minutes, once a day.
  5. 5

    Try rosemary oil, with realistic expectations

    One small trial found rosemary oil performed similarly to a low-strength hair-loss treatment over six months. It's promising but early evidence.

    Mix 3–5 drops into a tablespoon of carrier oil such as jojoba, massage into the scalp, leave for at least an hour, then wash. Patch-test on your arm first.
  6. 6

    Know the proven over-the-counter option

    For pattern thinning, minoxidil is the best-studied treatment. 5% foam used once a day is approved for women and available without a prescription.

    Apply to a dry scalp as directed. Expect some extra shedding in the first weeks, which is a sign it's working.Biotin supplements rarely help unless you are deficient, and they can interfere with blood tests, including thyroid and heart tests.

What to expect

  1. Months 1–3

    Once the trigger is removed, shedding slows down. Hair grows about half an inch a month, so new growth is hard to see yet.

  2. Months 3–6

    Short new hairs become visible along the part and hairline. Minoxidil users usually see first results here.

  3. Months 6–12

    Hair looks fuller as new growth lengthens. Stress-related shedding has usually fully recovered by this point.

See a doctor if

  • Hair falls out in round patches or clumps
  • Your scalp is red, scaly, itchy or painful
  • Heavy shedding lasts longer than six months, or comes with fatigue, feeling cold or irregular periods
Remedy 6 of 6

Weight gain and obesity

What's going on

Many women gain weight in midlife even without eating more. Muscle mass naturally declines, which lowers the calories you burn at rest, and falling estrogen shifts fat storage toward the belly. Poor sleep and stress add to it by increasing hunger hormones. The good news: you don't have to reach an "ideal" weight to benefit. Losing just 5–10% of your body weight improves blood pressure, blood sugar, cholesterol and joint pain.

  1. 1

    Build your plate the simple way

    You don't need a strict diet. A plate pattern does most of the portion control for you.

    Fill half the plate with vegetables, a quarter with protein, and a quarter with whole grains or starchy foods. Use a 9-inch plate.
  2. 2

    Put protein first

    Protein keeps you full longer and protects muscle while you lose fat, which matters more after 40.

    Aim for about 25–30 grams per meal: two eggs plus Greek yogurt, a chicken breast, a can of tuna or a cup of lentils with tofu.
  3. 3

    Drink water, not calories

    Soda, juice, sweetened coffee drinks and alcohol add a lot of calories without filling you up.

    Swap one sweet drink a day for water, sparkling water or unsweetened tea. Keep alcohol to a few drinks a week at most.
  4. 4

    Walk after meals

    A short walk after eating helps your muscles use blood sugar, reducing spikes and the energy crashes that drive snacking.

    Take a 10–15 minute stroll after lunch and dinner.
  5. 5

    Strength train twice a week

    Keeping and building muscle raises the calories you burn every day, even at rest.

    Two 30-minute sessions a week with weights, resistance bands or bodyweight moves (squats, push-ups against a wall, rows, lunges).
  6. 6

    Sleep 7–9 hours

    Short sleep raises ghrelin, the hunger hormone, and lowers leptin, the fullness hormone. People who sleep poorly tend to eat more the next day.

    Use the sleep routine from Remedy 4. It helps weight as much as mood.
  7. 7

    Know when to get medical help

    For some women, lifestyle changes alone aren't enough, and that's not a failure of willpower. Prescription options, including newer GLP-1 medicines, can be appropriate for adults with a BMI of 30 or more, or 27 or more with conditions like high blood pressure or type 2 diabetes.

    Ask your doctor whether you are a candidate.

What to expect

  1. Weeks 1–2

    The scale often drops quickly at first, mostly water. You'll notice steadier energy and fewer cravings.

  2. Months 1–3

    A safe, sustainable pace is 1–2 pounds a week. Clothes fit better, and walking and stairs feel easier on the knees.

  3. Months 3–6

    Reaching 5–10% loss typically brings measurable improvements in blood pressure, blood sugar and joint pain.

See a doctor if

  • You are gaining weight quickly without a clear reason
  • Weight gain comes with swelling in the legs, extreme tiredness or snoring with pauses in breathing
  • Your BMI is 30 or above, or 27 or above with a related health condition
Results at a glance

What changes, and when

Results vary from person to person. These timelines reflect what studies and clinical guidance describe when habits are followed consistently.

ConcernFirst changesClear resultsSigns it's workingIf you ignore it
Joint pain1–2 weeks8–12 weeksLess morning stiffness, easier stairs, faster recovery from flaresMuscles weaken and joints stiffen further, making activity harder
MenopauseDays to 2 weeks4–8 weeksFewer night wake-ups, hot flashes feel more manageableChronic sleep loss, faster bone loss, low mood
Thyroid & hormones1–3 weeks6–12 weeksMore energy, feeling less cold, clearer thinkingOngoing fatigue, weight gain, raised cholesterol
Stress & anxietyMinutes (breathing)2–12 weeksFalling asleep faster, fewer anxious spikes, better moodWorsening sleep, tension, and risk of depression
Hair fall1–3 months6–12 monthsLess hair in the brush, new short hairs at the partGradual thinning, especially along the part
Weight1–2 weeks3–6 monthsClothes fit better, steadier energy, lower blood pressure and sugarHigher risk of diabetes, heart disease and joint damage
A relaxed woman smiling with her eyes closed, holding a warm mug
The outcome

What feeling better actually looks like

The changes rarely arrive all at once. Most women describe a slow return of things they had stopped noticing were missing: waking up without an alarm feeling rested, getting through the afternoon without a slump, climbing stairs without bracing for the knee, and evenings that feel calm rather than wired.

You don't need to do everything in this guide. Pick one habit from the section that bothers you most and one sleep habit from Remedy 4. Stick with them for four weeks, then add another. Because these concerns are linked, progress in one area tends to show up in the others.

And if something on the "see a doctor" lists sounds familiar, take that seriously. The best results come from combining good daily habits with the right medical care.

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Common questions

Frequently asked questions

Can home remedies replace my medication?

No. Home remedies work best alongside medical care, not instead of it. Never stop or change a prescribed medicine, such as thyroid hormone or an antidepressant, without talking to your doctor first.

Are natural supplements always safe?

Not always. "Natural" doesn't mean free of side effects. Turmeric and chamomile can interact with blood thinners, black cohosh has been linked to rare liver problems, high-dose selenium can be toxic, and biotin can distort blood tests. Check with a pharmacist if you take any regular medication.

Which remedy should I start with?

Start with sleep. A steady sleep routine supports every other concern in this guide, from anxiety and hot flashes to weight and energy. Then add one habit from whichever section affects you most.

How long until I see results?

Some changes are quick: slow breathing calms you within minutes, and a cooler bedroom can improve sleep the same week. Strength, weight and hair changes take longer, typically 2–6 months. The results table above gives timelines for each concern.

Is it menopause or my thyroid?

The symptoms overlap a lot: tiredness, weight gain, mood changes, hair thinning and poor sleep. A simple blood test (TSH) can tell them apart, and it's worth asking for if you're unsure.

What happens when I chat with an expert?

You'll message our team on WhatsApp, tell us what you're dealing with, and we'll help you find suitable everyday health essentials and arrange delivery to your door. For diagnosis, prescriptions or urgent concerns, please see your doctor.

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Sources and further reading

  1. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoarthritis. niams.nih.gov
  2. Kolasinski SL, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. rheumatology.org
  3. Messier SP, et al. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism, 2005.
  4. National Center for Complementary and Integrative Health. Turmeric. nccih.nih.gov
  5. The Menopause Society. 2023 Nonhormone Therapy Position Statement. menopause.org
  6. NIH Office of Dietary Supplements. Calcium, Vitamin D and Selenium fact sheets. ods.od.nih.gov
  7. American Thyroid Association. Hypothyroidism and thyroid hormone treatment. thyroid.org
  8. National Institute of Mental Health. Anxiety Disorders and Depression. nimh.nih.gov
  9. Noetel M, et al. Effect of exercise for depression: systematic review and network meta-analysis. BMJ, 2024.
  10. American Academy of Dermatology. Hair loss: diagnosis and treatment. aad.org
  11. Koyama T, et al. Standardized scalp massage results in increased hair thickness. Eplasty, 2016. Panahi Y, et al. Rosemary oil vs minoxidil 2% for androgenetic alopecia. SKINmed, 2015.
  12. U.S. Food and Drug Administration. Biotin interference with lab tests (safety communication).
  13. National Institute of Diabetes and Digestive and Kidney Diseases. Weight Management. niddk.nih.gov
  14. 988 Suicide & Crisis Lifeline. 988lifeline.org

Medical disclaimer. This article is for general information and education only. It is not medical advice and does not replace a consultation with a qualified healthcare professional. Do not start, stop or change any medication or supplement without speaking to your doctor or pharmacist. If you think you may have a medical emergency, call 911 or your local emergency number immediately.

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