What are the best vitamins and supplements to help with PMS symptoms? Discover 13 effective supplements that can ease premenstrual syndrome and provide comfort during that time of the month.

The Role of Vitamins and Supplements in Easing PMS Symptoms

PMS, or premenstrual syndrome, is a common issue faced by many individuals with menstrual cycles. Characterized by a range of physical, physiological, and psychological symptoms, PMS can make the days leading up to a period challenging. While there is no cure for PMS, certain vitamins, minerals, and supplements have been shown to provide relief and support overall comfort during this time.

Understanding PMS and Its Symptoms

PMS refers to the collection of symptoms that typically occur in the days leading up to a menstrual period. These symptoms can include mood changes, irritability, anxiety, depression, bloating, breast tenderness, headaches, and more. PMS is relatively common, affecting an estimated 80-90% of people with menstrual cycles, with around 20% experiencing disruptive, severe symptoms.

Calcium: Supporting Bone Health and PMS Comfort

Calcium is a well-known nutrient for maintaining strong bones, but research has also found it to be beneficial for PMS. Studies have linked lower serum calcium levels to PMS, and supplementation with 500 mg of calcium per day has been shown to significantly improve PMS-related symptoms. The recommended dietary allowance (RDA) for calcium is 1,000 mg per day for menstruating adults, and many people don’t get enough from their diet alone, making supplements a useful option.

Magnesium: Easing Muscle Tension and Nervous System Support

Magnesium is another mineral that has been associated with PMS relief. It supports healthy muscle contraction, nerve signaling, and cellular energy processes. While some research has not found a direct link between low magnesium intake and PMS, other studies have observed associations between lower serum magnesium levels and PMS symptoms. The RDA for magnesium is 310-320 mg per day for menstruating adults, and it may work best when combined with vitamin B6.

Vitamin B6: Regulating Neurotransmitters for Mood Support

As a cofactor for over a hundred enzyme reactions in the body, vitamin B6 plays a crucial role in neurotransmitter synthesis. This is why research has found that B6 supplementation can help with PMS-related symptoms like mood changes, irritability, forgetfulness, and nervous tension. The most effective protocol from research involved taking 80 mg of B6 per day for three menstrual cycles.

Omega-3 Fatty Acids: Reducing Inflammation and Symptom Severity

Omega-3 fatty acids, such as those found in fish oil, have been studied for their potential to ease PMS symptoms. A meta-analysis found that omega-3 supplementation could help reduce the severity of both physical and mood-related PMS symptoms. The longer omega-3s were consumed, the greater the benefits, though the exact mechanisms are not fully understood. The richest dietary sources of omega-3s are cold-water fatty fish like salmon, mackerel, tuna, sardines, and herring.

Additional Supplements for PMS Relief

While the vitamins and minerals discussed above are some of the most well-researched options for PMS support, there are several other supplements that may also provide comfort during this time of the month. These include:

• Vitamin E: Shown to help reduce PMS-related symptoms like breast tenderness and menstrual cramps.
• Chasteberry (Vitex): May help regulate hormonal imbalances that contribute to PMS.
• St. John’s Wort: Can potentially alleviate mood-related PMS symptoms like depression and anxiety.
• Ginger: May have anti-inflammatory properties that can ease physical PMS symptoms.
• Valerian: Can help promote relaxation and better sleep, which can be impacted by PMS.

It’s important to note that while these supplements show promise, more research is needed to fully understand their efficacy and optimal dosages for PMS relief. As always, it’s best to consult with a healthcare professional before starting any new supplement regimen.

Personalized Approaches to PMS Management

PMS is a highly individualized experience, and what works for one person may not work for another. The key is to experiment with different lifestyle changes, dietary modifications, and supplement combinations to find what provides the most comfort and support during that time of the month. Remember, you are not alone in your PMS struggles, and there are many healthy options available to help ease your symptoms.

13 Best Supplements to Help Ease PMS Symptoms

PMS is a regular part of the menstrual cycle for many people, and symptoms can range from mildly annoying to overwhelming and debilitating. Between mood fluctuations and physical discomfort, it’s not anyone’s favorite time of the month. Some diet and lifestyle changes might be able to provide some balance from the PMS rollercoaster, while some dietary supplements may also support comfort. Everyone is different in how they experience PMS, but one thing’s for sure: you aren’t alone in searching for healthy support.

What is PMS?

PMS is short for premenstrual syndrome. It refers to a collection of physical, physiological, and/or psychological symptoms that typically start a few to several days before a period is due. PMS usually ends within a few hours to one day after menstruation begins. Most people who experience PMS have it recurrently before each cycle.

PMS can vary in how strongly it affects you from one cycle to the next, but most who have it experience a consistent set of symptoms. It is usually managed based on the specific symptoms, how much they affect your everyday activities, and other health-related factors.

PMS is pretty common and affects between 80-90% of people who have regular menstrual cycles. Around 20% who experience PMS will find that it is disruptive to daily activities, while the rest may only have mild or moderate symptoms.

Whether you experience PMS that makes it hard to function or you have a few mildly annoying symptoms, it’s natural to want to find ways to feel your best. Since PMS isn’t a disease, there isn’t really a way to cure it, but there are certainly things that can support the body to be more comfortable during hormonal fluctuations and menstrual cycle phases.

Consider these 13 supplements if you’re searching for healthy PMS support.

1. Calcium

Sure, calcium is best known for its bone health benefits, but it’s also a nutrient of importance for that time of the month. Research has found an association between lower serum calcium levels and PMS, and that calcium supplements had the potential to significantly improve PMS-related symptoms. In double-blind, randomized clinical research, 500 mg of calcium was found to be a helpful intake of this important mineral. The recommended dietary allowance (RDA) of calcium is 1,000 mg per day for menstruating adults, and even though it is found in many food sources, not everyone gets enough from food.

“If you want to try B6 for PMS, the research protocol involved taking 80 mg every day for three menstrual cycles.”

2. Magnesium

Like calcium, magnesium is a mineral that is associated with comfort during PMS. It supports healthy muscular contraction, nerve signaling, and cellular energy processes. While some research notes that low intakes aren’t linked as a cause or trigger of PMS, other research has found associations between lower serum magnesium and PMS symptoms.

The magnesium RDA for menstruating adults is between 310-320 mg. Magnesium is in many commonly consumed foods, but it is also a nutrient that many don’t get enough of. Magnesium supplements are widely available, but some research has found better PMS supportive effects when magnesium is taken together with vitamin B6.

3. Vitamin B-6

Speaking of vitamin B6, this member of the B-complex family is a cofactor for a hundred enzyme reactions in the body. Because of this, it plays a role in neurotransmitter synthesis, which may be why research has found that it can help with PMS-related symptoms like mood changes, irritability, forgetfulness, and nervous tension. While the best quality research on vitamin B6 and PMS has come from a small trial of only 94 people, the results yielded statistically significant improvements.

If you want to try B6 for PMS, the research protocol involved taking 80 mg every day for three menstrual cycles. As noted above, it may work best when you pair it with magnesium. You can also get vitamin B6 from foods like chickpeas, tuna, salmon, potatoes, and bananas.

4. Omega-3 Fatty Acids

You may have heard that omega-3 fatty acids are beneficial for supporting heart health. These essential fatty acids (EFAs) may also be great for helping support comfort during PMS. A meta-analysis found that omega-3s could help reduce PMS symptom severity, both the physical discomforts and the mood-related changes. The analysis noted that greater benefits were found the longer that omega-3s were consumed, however, there didn’t seem to be a single mechanism for the improvements. More research has to be done to fully understand a cause and effect relationship between the two.

Still, omega-3s have an extensive list of health-supporting properties. The richest food sources are cold-water fatty fish like salmon, mackerel, tuna, sardines, and herring. Fish oil is one of the most commonly consumed types of dietary supplements.

5. Vitamin E

Vitamin E is a fat-soluble antioxidant vitamin that is widely noted for its beneficial effects for reproductive health. It can also help with PMS symptom relief, supporting both physical and mood-related comfort.

Vitamin E is found in foods like sunflower seeds and nuts, and is often included in prenatal and multivitamin formulas. You can also take standalone vitamin E.

6. Chasteberry

Chasteberry, also known as Vitex, is an herb with a long history of use in Asia and the Mediterranean. It works best when taken consecutively across three menstrual cycles, and supports PMS comfort by positively impacting several PMS related symptoms:

• Bloating
• Hot flashes
• Mood changes and feelings of irritability
• Occasional sleep disturbances
• Uterine cramping

In clinical trials, chasteberry frequently outperforms placebo, and seems to work by two mechanisms:

• Modulates prolactin by having a similar effect to dopamine
• Supports beta-endorphins (which are neuropeptides) that tend to be low during PMS and play a role in pain perception and body comfort

Ready to start your personalized routine?

Build your daily pack

Take the quiz

7. Vitamin D

The sunshine vitamin plays a role in mood, and that includes PMS-related mood symptoms and quality of life. Researchers have found that low serum calcium and vitamin D levels could be a cause or a trigger for worse PMS symptoms compared to people whose levels were adequate. Other research has found that inadequate vitamin D status was associated with physical changes during PMS, including cramps and reduced libido. Another study of 300 college-aged people found that vitamin D deficiency was one of the most important contributing factors for PMS symptoms.

Most people can’t get enough vitamin D from food alone, and even sun exposure year-round is typically not adequate to support a stable vitamin D status. Dietary supplements that contain 15 mcg, or 600 IU, provide the RDA intake for this important nutrient.

8. Ginkgo Biloba

Ginkgo biloba is an herbal supplement made from the leaves of the tree that bears the same name. It is used primarily to support healthy cognition. Some older research found ginkgo to be beneficial for PMS-related breast discomfort and some neuropsychological symptoms, while more recent research noted that ginkgo was associated with reduced severity of both physical and psychological PMS symptoms.

Overall, there have not been any large-scale clinical trials looking at the impact of ginkgo on PMS, but the potential benefits likely stem from two types of bioactive compounds, flavonoids and terpenoids, that can scavenge free radicals and modulate platelet activity. More research is needed, and due to potential interactions, anyone who takes medications, is pregnant or could be, or who is lactating should not take ginkgo biloba.

9. St. John’s Wort

St. John’s Wort is an herbal supplement that has a highly effective mechanism of action. The primary bioactive compound, hypericin, seems to decrease the reuptake of serotonin and to a lesser extent dopamine and norepinephrine. It is often used to support a healthy outlook or mood, although individual responses can vary. Some research has found St. John’s Wort to be beneficial for mood variability that can occur during PMS, although more research is needed.

Because of its neurotransmitter activity potential and interactions with phase I liver enzymes, St. John’s Wort has a lengthy list of potential drug, supplement, and food interactions. On its own it has not been found to cause any liver-related side effects, but because it can alter the metabolism of other medications, it could affect how other compounds affect the liver. People who are pregnant, could become pregnant, are lactating, have any diagnosed conditions, or take any medications should not take St. John’s Wort unless directed to do so by a healthcare professional.

10. Evening Primrose Oil

Evening primrose oil, or EPO, is a supplement that is made from primrose seeds. It is a rich source of gamma-linolenic acid (GLA), an omega-6 fatty acid. While studies have looked at EPO for its impact on PMS, hot flashes, breast pain, and more, there is not broadly conclusive evidence that it has definitive mechanisms of action. The National Center for Complementary and Integrative Medicine notes that EPO is not more effective than placebo for breast discomfort, and when it comes to PMS, there is insufficient evidence for benefit. Other research notes that EPO may have some benefits for PMS, though results may not be felt until after 4-6 months of use.

11. Dong Quai

Dong quai, also known as angelica sinensis, is an herb used in Traditional Chinese Medicine (TCM). It is sometimes referred to as “female ginseng” and in TCM, is utilized as a tincture or natural support for PMS and many other hormone-related symptoms. Some research, mostly in animals, has found that phenolic compounds in dong quai can help with menstrual-related cramps, while other animal and in vitro studies have found that it stimulates contractions.

The message on dong quai for PMS is mixed. With no large-scale clinical trials, it’s hard to say whether dong quai might help with PMS comfort. But research has also generally found that dong quai is well-tolerated, although it should not be consumed by pregnant or lactating people because the effects in utero or how it passes through breast milk are unknown.

12. Black Cohosh

Black cohosh is a North American herb that has been used in indigenous medicine for centuries. In recent years interest has grown in the potential benefits for supporting hormone-related symptoms like hot flashes and mood. Anecdotal and small-scale research results have been published for more than 50 years, but larger studies and those that examine black cohosh’s impact on PMS symptoms have been largely inconclusive with no consistency in beneficial outcomes. A Cochrane review also found no definite evidence that black cohosh is beneficial for PMS, but notes that the compound still warrants future research.

Black cohosh may cause gastrointestinal discomfort as a common side effect. LiverTox gives black cohosh the highest rating for potential liver injury, although it notes that the specific component for toxicity is unclear. In several cases, black cohosh supplements were found to be a different herb altogether. Black cohosh itself may be safe, but ensuring that the supplements you take come from reputable, high-quality, third-party tested manufacturers is essential.

13.

Zinc

Zinc is an essential dietary mineral that supports healthy immune function and even plays a necessary role in how well you can smell and taste. Zinc may also have benefits for PMS symptoms, since research has found an association between higher zinc serum and a reduced chance of PMS symptoms. It may take 12 weeks or longer to notice benefits, though.

The RDA for zinc is 8 mg for menstruating adults. Oysters, beef, and pumpkin seeds are particularly great food sources of this mineral. Zinc Supplements with 50 mg have been shown to potentially support PMS symptoms.

Best foods for PMS

So what should you eat (or not eat) when you want to minimize PMS symptoms? For starters, research shows that there is an association between diet and PMS symptoms. There’s also a link between alcoholic beverages, high-sugar foods, and the severity of PMS.

Support healthy muscular and mood comfort during the luteal phase with foods that provide calming nutrients (like calcium, magnesium, and vitamin B6), such as:

• Yogurt
• Kale
• Beans
• Tofu
• Bananas
• Turkey
• Whole grains
• Fortified cereals

Hydration is important, too, so make sure to drink plenty of fluids throughout the day.

Other PMS Questions

PMS comes around on a monthly basis for many, but there are some basics about it that may not commonly be known. Here’s what you need to know about PMS basics.

What are the symptoms of PMS?

Your PMS may look very different from someone else’s. PMS may also fluctuate over seasons or years to be more or less severe for a person. Because PMS is a syndrome, which is a grouping of possible symptoms, and not a clinical disease, it is not diagnosed like other disorders. PMS is usually recognized based on the timing of the menstrual cycle and the presence of one or more common associated symptoms, such as:

• Appetite changes and nausea (wanting to eat more or less, desiring certain types of food more strongly than at other times in the cycle, or having an intermittent upset stomach)
• Weight gain or bloating (typically, the weight that appears to be gained during PMS is not true weight gain, but is water retention or changes to how the gastrointestinal system functions for those few days to a week)
• Abdominal pain or discomfort (uterine cramping, intestinal discomfort, gas pains, etc. )
• Low back pain or discomfort (which can be associated with overall tense muscles, uterine cramping, or the intestines)
• Headache or neck tension (from hormone changes or fluid balance changes)
• Breast tenderness or changes (may occur in one or both breasts and can include aching, shooting pains, or mild swelling; leakage from the nipples or lumps are not PMS symptoms, so if you ever notice those, see your OBGYN right away)
• Bowel changes (constipation or diarrhea)
• Mood changes (irritability, sadness, annoyance, easy frustration, restlessness, tension, angst, and more)
• Fatigue (extra tiredness or lack of motivation, even if you get the same amount of sleep)
• Skin changes (skin breakouts or skin dryness)

What lifestyle choices make PMS worse?

While many menstruating people may experience mild forms of PMS monthly, some things may make PMS worse, including:

• Drinking too much alcohol
• Consuming too much coffee
• Dehydration
• Eating more processed foods or lots of sugar
• Poorly managed stress
• Not getting enough rest or quality sleep
• Too little physical activity

Minor dietary and lifestyle adjustments might make a big difference in how PMS affects you.

How do estrogen and progesterone levels affect PMS?

Estrogen levels can vary widely in menstruating people and still be considered normal, but some research has found that higher estrogen levels in the luteal phase may be associated with worse PMS symptoms. Similarly, lower progesterone levels leading up to menstruation may have an influence on severity of PMS.

How do neurotransmitters affect mood during PMS?

Neurotransmitters like gamma-aminobutyric acid (GABA), serotonin, and catecholamines are influenced by progesterone, which also plays a role in the luteal phase of the menstrual cycle. Some people naturally have lower levels of progesterone, while other factors can influence hormone levels, like age, reproductive history, genetics, stress load, and more. Overall, menstrual cycle hormone changes likely exert a stronger influence on neurotransmitters than the other way around.

Does tryptophan affect PMS symptoms?

Tryptophan is an amino acid that the body uses to synthesize serotonin in the brain. It can also be used when the brain makes melatonin, a naturally occurring hormone that helps balance the circadian rhythm. PMS symptoms that involve mood changes, tiredness, and sleep disruptions are influenced by progesterone and its effect on brain chemicals like serotonin.

Are there any natural ways to treat PMS?

Besides taking supplements, another way to balance PMS symptoms is with lifestyle changes. Finding healthy ways to manage feelings of stress and overwhelm may help to minimize PMS symptoms.

Support your overall well-being, hormone balance, and a positive outlook by getting back to the basics:

• Regular physical activity is a great way to alleviate stress, and yoga is especially helpful for PMS, mood balance, and muscular discomfort.
• Good quality rest, and a regular sleep schedule, are important for everyday health, but especially when you want to support resilience.
• Aromatherapy can be an effective way to unwind at the end of the day, especially if you feel tense. Warm baths or using a heating pad can also induce a spa-like relaxation if your muscles are tense.

Acupuncture and massage therapy may also be helpful therapeutic ways to alleviate PMS symptoms.

If your PMS symptoms feel overwhelming, make it hard to function, or get worse over time, talk to your medical provider.

What Works and What Doesn’t?

Written by WebMD Editorial Contributors

Medically Reviewed by Nivin Todd, MD on November 23, 2022

• Calcium
• Magnesium
• Essential Fatty Acids
• Chasteberry
• Evening Primrose Oil
• Ginkgo Biloba
• St. John’s Wort
• More

Walk down the supplement aisle of your local pharmacy, and you may see many products promising to fix one common problem: PMS.

Premenstrual syndrome, or PMS, is something a lot of menstruating women experience — as many as 3 out of 4. It refers to the physical and emotional changes that can happen before or during your period, including everything from food cravings and cramps to mood swings and anxiety. If the symptoms are bad enough that they interfere with your life every month, you might have PMS.

Many companies manufacture products that claim to cure or at least reduce the symptoms of PMS. But most of these supplements haven’t been tested or proven to really help.

It’s important to talk to your doctor before trying any supplements, but this guide can help you know which ones may be worth your time and which ones you should skip.

Research shows that calcium actually can help you cope with some of the symptoms of PMS. A study of women taking 500 milligrams (mg) of calcium carbonate twice a day for 3 months found they had less fatigue, fewer changes in appetite, and less depression than women with PMS who did not take the supplement.

Another study found that a high intake of calcium and vitamin D from food was linked to a lower chance of developing PMS. That’s equal to about four servings of skim or low-fat dairy or fortified orange juice a day.

The effects may be due to how calcium and vitamin D affect certain hormones. Experts recommend getting 1200 mg of calcium a day either from food or a supplement.

If you have symptoms like bloating, fluid retention, and tenderness in your breasts, you might benefit from taking about 360 mg of magnesium a day. But there’s no guarantee it will help. Some research has shown it’s beneficial, while some has not.

For instance, one study found that women who took 200 mg of magnesium a day had less fluid retention by their second month on the supplement, while a separate study found no evidence that magnesium supplements helped.

Since these supplements can cause side effects like diarrhea or upset stomach and changes in blood pressure, you should talk to your doctor before trying to figure out if taking magnesium is right for you.

Essential fatty acids, or EFAs, are important for a lot of reasons — they can prevent depression, heart disease, and abnormalities in your organs.

But according to one study, they may also be helpful in treating PMS. Women who took 2 grams of a combination of EFAs and vitamin E had significantly improved PMS symptoms after 3 months of treatments, and again 6 months later. They also didn’t appear to have any major side effects related to taking the supplement.

The chaste tree grows in Central Asia and in the Mediterranean. The fruit, known as chasteberry, has been used for centuries to treat various conditions in different parts of the world.

The supplement has been shown to reduce physical symptoms like breast tenderness and fluid retention, and psychological symptoms like depressed mood and irritability. One study found that women taking 1 tablet (20 mg native extract) of chasteberry over several cycles saw improvement of their symptoms.

Another study found that women with PMS who took chasteberry for three cycles in a row had less breast fullness and bloating.

Because the Food and Drug Administration (FDA) doesn’t regulate herbal remedies, it’s impossible to know how safe or effective supplements like chasteberry are for you. But according to the American Academy of Family Physicians, the supplement is generally considered safe and is usually well-tolerated. Talk to your doctor if you’re thinking of trying it.

Evening primrose oil is another herbal supplement that some manufacturers claim can help with PMS. But a review of clinical trials suggests there’s not enough evidence to support the claims that EPO helps.

While it may lead to side effects like low blood pressure and increased risk of bleeding, the supplement generally is considered safe when taken as directed for up to 1 year. In studies about PMS, participants took doses of 500 to 6,000 milligrams (6 to 12 capsules) one to four times a day for up to 10 months.

Some evidence suggests ginkgo may be effective for treating some PMS symptoms. One study found that women who took 40 mg leaf extract tablets three times a day for several days of two menstrual cycles had significantly reduced symptoms. But more research is needed to back up these results, and currently, there’s not enough evidence to say with certainty whether ginkgo works for PMS.

Hypericum perforatum L, commonly called St. John’s wort, is a supplement that’s often used for mild to moderate depression. There are some studies that suggest it’s effective for treating PMS symptoms like depression and anxiety, as well as food cravings, but more research is needed.

It’s important to know that St. John’s wort can cause serious interactions with other supplements and herbs, as well as prescription drugs. So it’s very important to talk to your doctor before you consider taking St. John’s wort.

Top Picks

Seven Secrets to Relieve PMS Symptoms｜ iHerb Blog

The information in this blog has not been verified by your local public health authority and is not intended as a diagnosis, treatment, or medical advice.
Read more

Premenstrual syndrome (PMS) is a relapsing disease in women characterized by unpleasant symptoms that begins seven to fourteen days before menstruation. Typical symptoms include low energy levels, mental stress, irritability, depression, headache, changes in sex drive, chest pain, back pain, bloating, and swelling in the fingers and ankles. Severe PMS with depression, irritability, and mood swings is called premenstrual dysphoric disorder.

For many years, PMS was thought to be caused by an increase in estrogen levels and a decrease in progesterone levels 5-10 days before a period. However, today this performance is no longer popular. The current prevailing view is that PMS is not the result of changes in blood levels of estrogen and progesterone, but of brain chemistry due to multiple factors, including the brain’s sensitivity to hormones. The main factor most often cited as the underlying problem with PMS is lower levels of the neurotransmitter serotonin. Not surprisingly, recent research suggests that many natural antidepressants may be helpful for PMS.

Natural symptom relief through diet and dietary supplements

1. Reduce or eliminate animal products from your diet. Increase your intake of fiber-rich plant foods, including fruits, vegetables, grains, and legumes. Vegetarian women have been shown to have two to three times more estrogen in their faeces and 50% less free estrogen in their blood than omnivorous women. These differences are thought to be due to the fact that vegetarians consume less fat and more fiber.

2. Reduce or eliminate caffeine. A large body of evidence suggests that caffeine intake is significantly associated with the presence and severity of PMS. Thus, women with PMS should eliminate caffeine from their diet. The effect of caffeine is particularly strong in the psychological symptoms associated with PMS, such as anxiety, irritability, insomnia, and depression. Caffeine also interferes with how estrogen stimulates breast tissue, which can cause soreness and fibrocystic breast disease.

3. Eat more soy. There is also evidence that phytoestrogens may have a balancing effect on the high estrogen levels commonly seen with PMS. Consuming soy foods is the most economical and possibly the most beneficial way to increase your intake of phytoestrogens. Vitamin B6 also affects estrogen metabolism and is found in yams, leafy green vegetables, and legumes.

4. Reduce your salt intake. Excessive salt (sodium chloride) intake, combined with reduced intake of dietary potassium, puts a significant strain on the kidneys, which are trying to maintain the required amount of fluid flow. As a result, some people become “salt sensitive,” meaning high salt intake causes them to have high blood pressure or, in some cases, swelling. In general, it is recommended to avoid salt if you have PMS. If you notice more puffiness during the last stage of your menstrual cycle, reducing your salt intake is essential.

5. Include essential nutrient supplements in your diet. As noted above, vitamin B6 plays a key role in maintaining hormonal balance. Vitamin B6 supplementation has been shown to have a positive effect on all PMS symptoms (especially depression) in many women. Improvement is achieved through a simultaneous decrease in the level of average luteal estrogens and an increase in average levels of luteal progesterone. Since 1975, at least a dozen double-blind clinical trials have been conducted. In most cases, a therapeutic dose of 50 to 100 mg per day of this vitamin is generally considered safe, even with long-term use.

There is strong evidence that magnesium deficiency is a causative factor in premenstrual syndrome. Red blood cell magnesium levels have been shown to be significantly lower in patients with PMS than in patients without PMS. Because magnesium plays such an important role in the normal functioning of cells, magnesium deficiency may explain the wide range of symptoms associated with PMS. While magnesium supplements have been shown to be effective on their own, even better results can be achieved by combining them with vitamin B6 and other nutrients. Several studies have shown that when PMS patients take a multivitamin and mineral supplement with high doses of magnesium and pyridoxine (vitamin B6), they experience significant relief of PMS symptoms. The recommended intake range for magnesium is 300 to 450 mg per day.

Calcium supplementation resulted in significant improvement in PMS symptoms in a double-blind study. The theory, based primarily on animal studies, is that calcium improves the altered hormonal patterns, neurotransmitter levels, and smooth muscle response seen in PMS. Supporting the fact that dietary calcium supplementation plays an important role in relieving PMS symptoms is also supported by the study’s finding of decreased bone mineral density in women with PMS. The recommended dose of calcium for PMS is 1,000 to 1,500 mg per day.

Women with PMS have been shown to have low levels of zinc. Zinc is essential for the proper functioning of many body hormones, including sex hormones, and for controlling hormone secretion. The recommended dosage for zinc supplements is 15–20 mg.

6. Try supplementing with sacred vitex. Sacred vitex extract ( Vitex agnus-castus ) appears to be quite helpful in relieving PMS symptoms. In two studies of gynecological practice in Germany, physicians rated the effect of Sacred Vitex extract in the treatment of PMS as good or very good. More than 1,500 women participated in these studies of Vitex Sacred. One-third of women were completely free of PMS symptoms, while another 57% of women reported a significant improvement in their condition. Overall, 90% of the subjects reported an improvement in their condition or getting rid of the disease. Sacred vitex extract appears to be particularly useful in cases of corpus luteum deficiency or prolactin excess. Typically, Vitex sacred extract (often standardized to 0.5% agnuzide) in tablet or capsule form is taken at 175–225 mg per day. If you are using the liquid extract, the usual amount to take is 2 ml per day.

7. Try to take ginkgo biloba extract (EGB) . Although EGB is well known for its effects in improving blood flow to the brain, it has also been shown in several clinical trials to be of great benefit in PMS. It not only reduces the intensity of the psychological symptoms of PMS, but also relieves some of the physical symptoms. For example, in a double-blind study of 165 women with PMS, those who took EGB 80 mg twice daily from days 16 to 5 of the cycle showed significant improvements. Symptom diaries kept by patients and symptom assessment by a physician have shown that EGB is particularly effective in relieving breast pain and breast tenderness experienced by some women with PMS.

You may be asking, “If one of the main signs of PMS in most women is low serotonin, how can I increase it?” Although physicians are increasingly prescribing selective serotonin reuptake inhibitors such as Prozac, Zoloft, Paxil, and their generic forms to increase serotonin levels, there are a number of natural compounds that offer a number of similar benefits. While these drugs have significant worrisome side effects (including weight gain), natural alternatives have been shown to provide comparable benefits with fewer side effects. My advice is that natural antidepressants should only be started two months after starting the seven recommendations above. However, if depression is the main problem with PMS, I would recommend starting them immediately. Although St. John’s wort extract had the most beneficial effects in clinical studies of PMS (and depression) at dosages of 900 to 1800mg per day, I still think the effects of 5-hydroxytryptophan (oxytriptan) better fit the typical PMS patient profile (if sugar cravings are a particularly big problem). 5‑hydroxytryptophan is an intermediate step in the conversion of the amino acid tryptophan to serotonin. It has significant benefits over tryptophan when used to increase serotonin levels. And while there are studies showing that tryptophan supplements can help with PMS, I believe that if studies were done to compare the two, it would be understood that they cannot be compared at all, since 5-hydroxytryptophan would vastly outperform tryptophan. My recommendation for PMS patients is to take 50-100mg of 5-hydroxytryptophan 20 minutes before meals from cycle day 17 to cycle day 3. If patients suffer from low mood or sugar cravings for a month, then I recommend taking this remedy for that entire month.

Share this article

PMS: make friends with vitamins!

How often do you judge the approach of menstruation by the breakdown and mood in which you either want to kiss the whole world, or hug it and cry? Yes, PMS is able to turn the usual way of life and turn a cute young lady into an unrestrained and aggressive one. What is the cause of PMS and how to “tame” yourself during this period? How often do you judge the approach of menstruation by a breakdown and a mood in which you either want to kiss the whole world, or hug it and cry? Yes, PMS is able to turn the usual way of life and turn a cute young lady into an unrestrained and aggressive one. What is the cause of PMS and how to “tame” yourself during this period?

I think you already know that the main cause of PMS is a change in hormone levels. It is these changes that lead to both unstable well-being and changes in mood. As a rule, with the onset of menstruation, the situation with the emotional background is getting better, but, in fact, a pronounced premenstrual syndrome is not the norm, as it can bring discomfort. As a rule, PMS affects women aged 30 and older, as well as young ladies who are engaged in mental work. Smoking, by the way, also affects the severity of PMS, so here’s another reason for you to think about whether you need this bad habit.

How can you help your body to endure such hormonal fluctuations? Vitamins can help! In the period before menstruation, as a rule, women suffer from a lack of vitamin A and vitamin B6, in addition to magnesium and calcium. The lack of these vitamins makes our body more vulnerable.

The explanation for the deficiency of these vitamins is very simple – lifestyle and nutrition. The desire to lose weight also causes a lack of these vitamins and minerals. By the way, during menstruation, it is better to completely forget about strict diets for weight loss! If you suffer from PMS, the most reasonable step is to contact a gynecologist-endocrinologist who will help you cope with the problem and prescribe the optimal course of vitamins for you. Of course, you can buy them yourself at the pharmacy, but only a doctor can confidently judge the effectiveness of such a course of vitamins, and therefore, if you still decide to cope with PMS once and for all, then qualified support and help will be very appropriate. These measures, in combination with a number of others, allow you to normalize the balance of hormones, which means that your well-being and emotional state will improve.

But, of course, vitamins alone are unable to fully support the body in PMS, and participation on your part will be required. If you suffer from PMS, then try to observe the daily routine (healthy sleep has a positive effect on the emotional state), and also do not forget to eat right.