Several women frequently encounter Premenstrual Syndrome (PMS).
It refers to the mental and physical changes that may occur before or during your period.
These changes include everything ranging from mood swings and Anxiety to food cravings and cramps.
You might have PMS if the symptoms are bad enough to interfere with your life every month.
Many supplements and vitamins for PMS claim to cure or reduce the symptoms, but most of these haven’t been tested or proven to help.
This article can help you know which PMS vitamins may be worth your time and which you should skip.
About PMS
Premenstrual Syndrome begins one to two weeks before your period with emotional and physical symptoms.
Most women suffer PMS symptoms, which disappear when their periods start.
Depending on the cause, the symptoms may be mild or severe.
The exact cause of PMS is unknown, but some popular theories include:
- Hormonal changes (increased estrogen or decreased progesterone)
- Low Vitamin B6 or other nutrients.
- Abnormal metabolism of hormone-like substances called prostaglandins
- Low levels of the brain chemical serotonin affect mood
Various treatment options are available for PMS, including medicines and natural remedies.
Minerals and vitamins like Calcium, Magnesium, Vitamin B6, D, and E help with PMS.
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PMS Vitamins and Minerals
Source: pizeloit_Getty_imagesCalcium, Magnesium, and Vitamin B6 can help relieve symptoms associated with Premenstrual Syndrome.
Always talk to your doctor before taking any vitamins or supplements for PMS.
Below, we have discussed these PMS vitamins and minerals in detail.
Vitamin B6
A few studies suggest Vitamin B6 may also help some women reduce the symptoms of PMS.
Vitamin B-6 is a water-soluble vitamin usually found in chickpeas, tuna, salmon, potatoes, etc.
Consult your doctor before taking Vitamin B6, as it can be harmful at high doses.
Vitamin D
Vitamin D levels are often low in women with PMS.
Vitamin D intake has been linked with reduced mood swings, bloating, and cramps related to PMS.
Food sources for Vitamin D include dairy products such as milk, cheese, yogurt and leafy greens like kale and broccoli.
Vitamin E
According to a study, Vitamin E can help provide relief from PMS-related anxiety, depression, food cravings, and water retention.
As a powerful antioxidant, Vitamin E acts in the body to help reduce inflammation and oxidative stress, two significant contributors to hormonal imbalance.
Some food sources of Vitamin E include sunflower seeds, spinach, almonds, avocado, kiwi, and wheat germ oil.
Calcium
Research shows that Calcium can help you manage some PMS symptoms like mood disorders.
Women taking Calcium experienced less fatigue, fewer changes in appetite, and less PMS related Depression.
Another study found that a high Calcium intake from food was linked to a lower chance of developing PMS.
Magnesium
If you have symptoms like fluid retention, bloating, and tenderness in your breasts, you might benefit from taking magnesium.
But there’s no guarantee it will help. Some research has shown it’s beneficial for mood swings, while others have not.
Magnesium may cause side effects like Diarrhea and changes in blood pressure, so consult a doctor before taking it.
Herbs for PMS
Source: Billion_ImagesHerbs are generally available as teas, tinctures, or liquid extracts.
Besides vitamins, herbs like Chaste tree, Black Cohosh, and Evening Primrose oil can also help PMS.
Below, we have discussed these herbal remedies in detail.
Chaste tree
Several studies suggest that Chaste trees or berries may help reduce PMS symptoms like irritable mood, breast tenderness, etc.
Chaste tree extract may interact with some medications like birth control pills, antipsychotics, and estrogen supplements.
Consult your doctor before taking Chaste tree to avoid any side effects.
Evening Primrose oil
Gamma-Linolenic Acid (GLA) is commonly found in Evening Primrose oil and helps relieve PMS.
In people with a history of seizures or Schizophrenia, Evening Primrose oil may increase the risk of seizures and bleeding.
It is generally considered safe when taken as directed for up to one year.
St. John’s wort
St. John’s wort extract helps treat PMS-related Depression, but it also interacts with some other medications.
It is one of the most thoroughly studied medicinal herbs, known for its effectiveness in treating PMS symptoms.
Consult your physician if you are taking birth control pills, as St. John’s wort may interact with them.
Conclusion
Managing Premenstrual symptoms involves exploring potential solutions, including PMS vitamins and herbs.
Calcium, Magnesium, and Vitamin B6 can help lessen certain PMS symptoms, though individual responses may vary.
Herbs like Chaste tree, Evening Primrose oil, and St. John’s wort offer alternative options for PMS treatment.
However, caution is paramount, as these remedies may interact with medications or pose risks at high doses.
Always consult a healthcare professional before adding vitamins or herbs to your routine.
In PMS management, informed decisions guided by medical advice remain essential for a balanced and effective approach.
Frequently Asked Questions
At what age does PMS start?
Usually, women in their late 20s to early 40s experience PMS.
PMS and other menstrual problems end at menopause when a woman stops having menstrual periods.
What hormone causes PMS?
PMS is likely caused by the action of progesterone on neurotransmitters like Gamma-Aminobutyric Acid (GABA), opioids, serotonin, and catecholamine.
Preexisting serotonin deficiency with increased progesterone sensitivity is also considered responsible for this disorder.
Is PMS treatable?
Yes, PMS is treatable, and lifestyle modifications and medications can often relieve PMS symptoms.
Seek advice from a physician for a proper diagnosis of your condition.
Can PMS directly affect fertility?
No, PMS can not directly affect a woman’s ability to conceive. Some PMS symptoms may indicate underlying fertility issues, so it’s important to be aware of the signs.
What foods reduce PMS?
Some foods that may relieve PMS symptoms include avocado, pulses, sardines, beets or beet greens, and dark chocolate.
Consult a doctor if you have concerns about how to ease PMS symptoms.
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