Empower Your Wellness: A Guide to Effective Supplements for Premenstrual Syndrome (PMS)

Premenstrual syndrome (PMS) is something that many menstruating women experience. PMS can affect menstruating women in several ways. Some suffer from aches, cramps, and pains, and some experience food cravings and mood swings. Some other symptoms associated with PMS include bloating, digestive problems, headaches, breast tenderness, irritability, anxiety, insomnia, depressed mood, and confusion. Premenstrual syndrome (PMS) can occur before or during the menstruation period and interfere with the women’s quality of life every month.

Premenstrual syndrome (PMS) is quite common and affects between 80% to 90% of women having regular menstrual cycles.⁽¹⁾ Around 20% of women experiencing PMS have difficulty performing their daily activities,⁽¹⁾ while others have mild or moderate symptoms.

Several dietary supplements can provide some sort of relief from the symptoms of PMS. Let us explore some of these supplements available for premenstrual syndrome (PMS).

Generally, dietary supplements help support our health and body. They contain herbs, minerals, or other active ingredients for managing specific symptoms. PMS supplements are specifically designed to help relieve symptoms that women might experience before or during their menstrual period. Talk to your doctor about your PMS symptoms and know the most appropriate PMS supplement for you.

1. Chasteberry

Chasteberry is a common supplement used for improving female reproductive health. According to a review from 2013, it has been suggested that chasteberry offers several benefits for women experiencing premenstrual syndrome (PMS).⁽²⁾ This supplement is specifically helpful in reducing physical PMS symptoms like bloating, headaches, and breast pain and tenderness.

Make sure to consult with your doctor before taking this as a PMS supplement, especially if you have a hormone-sensitive condition, such as ER-positive breast cancer. Chasteberry can also interact with antipsychotic medications and oral contraceptives. So, you should inform your doctor if you are under any medications and willing to start taking chasteberry supplements.

2. Calcium

Women with premenstrual syndrome (PMS) symptoms often do not receive adequate amount of calcium from their diet. Additionally, calcium levels can also change throughout the menstrual cycle.

A clinical trial conducted in 2017 found that calcium supplements helped to reduce certain symptoms of PMS, including fatigue and bloating.⁽³⁾ It was also concluded that calcium supplementation proved to reduce psychological symptoms of PMS, such as mood swings, anxiety, and sadness.

Usually, calcium supplements are safe for most individuals, however, higher doses can cause constipation. Start by taking 500 mg of calcium supplements per day. To be on the safe side, talk to your doctor and take the appropriate dose of the supplement.

3. Vitamin B-6

Vitamin B6 plays a major role in the production of neurotransmitters, which help in improving your mood. It is a water-soluble vitamin found in several foods like chickpeas, salmon and other fish, beef liver, potatoes, and other starchy vegetables.

Several small studies have shown that consuming a daily vitamin B-6 supplement could help with various psychological symptoms of premenstrual syndrome (PMS), including irritability, anxiety, and mood swings.⁽⁴⁾ However, more research is required in this regard.

Since our body does not store vitamin B-6, daily intake of these water-soluble vitamins is essential. If you do not get enough of these vitamins from your daily diet, supplement with 50 to 100 mg every day. However, always consult with your doctor before starting any supplement, and do not take vitamin- B-6 supplements if you take anti-seizure medications, cycloserine, or theophylline.

4. Magnesium

Magnesium is another supplement that can be consumed by women with premenstrual syndrome, especially those who have low levels of magnesium. A study conducted in 2010 found that participants when supplemented with a combination of magnesium and vitamin B-6 experienced an improvement in their PMS symptoms, such as depression, insomnia, anxiety, and breast tenderness.⁽⁵⁾

Green leafy vegetables, almonds, and peanuts are some foods high in magnesium. You can either add these foods to your daily diet or take supplements. Depending on age and sex, the average daily recommendation for adults should be around 300 mg to 400 mg. So, you can take at least 200 to 250 mg of the supplement per day.⁽⁶⁾

However, if you take proton pump inhibitors, antibiotics, diuretics, or bisphosphonates, then consult with your doctor before taking a magnesium supplement.

5. Essential Fatty Acids

Specific fatty acids, such as alpha-linolenic acid and gamma-linoleic acid, have anti-inflammatory effects and this can help in improving certain symptoms of premenstrual syndrome (PMS).

A study from 2011 found that a mixture of essential fatty acids, including gamma-linoleic acid, linoleic acid, and oleic acid, reduced symptoms of PMS in those who took one to two grams of the mixture every day.⁽⁷⁾

You can purchase the supplements containing a similar blend of the essential fatty acids. However, make sure to follow the manufacturer’s dosage guidelines.

6. Evening Primrose Oil

Evening primrose oil is known to be associated with various women’s health conditions, including premenstrual syndrome. Some studies have concluded that taking Evening primrose oil every day could help reduce the severity of symptoms of PMS. However, its actual benefit is still not very clear.⁽⁸⁾

If you want to start this supplement, be sure to consult with your doctor first. Evening primrose oil can interact with certain prescription medicines. Additionally, the supplement can also increase the risk of complications in pregnancy.

7. Ginkgo Biloba

Ginkgo biloba is one of the best herbal remedies for improving memory, but it can also benefit women experiencing symptoms of premenstrual syndrome.

A clinical study conducted in 2009 evaluated the use of Ginkgo Biloba in treating several symptoms of premenstrual syndrome.⁽⁹⁾ It was found that taking 40 mg tablets, thrice a day could reduce the severity of both, physical and psychological symptoms in the participants.

You should always talk to your doctor before using this herbal supplement, especially if you are also taking blood thinners, such as warfarin or aspirin, or if you suffer from diabetes.

8. John’s Wort

St. John’s wort is an herbal alternative to prescription anti-depression. A study conducted in 2010 found that St. John’s wort improved both physical and emotional symptoms, especially anxiety and depression.⁽¹⁰⁾

Although this supplement has proved to effective in treating depression, it has also been studied as an effective remedy for treating PMS symptoms.

Premenstrual syndrome(PMS) supplements, when taken appropriately, can be effective in providing relief from certain symptoms of PMS. However, some supplements can cause serious side effects and might interact with other medications that you might be taking. So, always make sure to consult with your doctor before introducing any supplement to your daily diet.

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Also Read:

• What is Premenstrual Syndrome & How is it Treated?|Causes, Symptoms, Lifestyle Changes for Premenstrual Syndrome
• Behavioral & Physical Symptoms of Premenstrual Syndrome & Tips to Manage Them