Best Supplements for PMS

August 26, 2023

Premenstrual syndrome (PMS) is a common condition that affects many women. The physical and emotional symptoms that accompany PMS can vary from mild to severe and can significantly impact the quality of life for those who experience it.

While there are various ways to manage PMS, including lifestyle changes and medications, an increasing number of women are turning to supplements as a natural approach to alleviate their symptoms.

In this article, we'll explore the best supplements for PMS, including those that target mood swings, cravings, anxiety, and irritability, providing you with a comprehensive guide to finding relief.

Understanding PMS and Its Symptoms

pms

Premenstrual syndrome typically occurs in the days or weeks leading up to menstruation and is characterized by an array of physical, emotional, and psychological symptoms. (1) These can include:

bloating
breast tenderness
fatigue
mood swings
irritability
anxiety
depression
food cravings

And much more. While the exact cause of PMS is not yet fully understood, hormonal fluctuations, neurotransmitter changes, and other factors are believed to play a role. Stress and poor sleep patterns can also further aggravate the impact of PMS.

Natural Supplements for PMS Relief

pms relief supplements

There is ongoing research into PMS and ways of managing PMS symptoms. Some studies have found that certain nutritional supplements have shown positive results in helping women manage PMS symptoms. Some of the best natural supplements for PMS relief include:

1. Vitamin B6

One of the best-known supplements for PMS, vitamin B6, has been shown to help alleviate mood swings, irritability, and anxiety. This essential nutrient supports the production of neurotransmitters like serotonin, which plays a major role in regulating mood. (2)

2. Magnesium

Magnesium is often referred to as nature's calming mineral. It can help relax muscles, reduce water retention, and support emotional well-being. Magnesium deficiency has also been linked to PMS symptoms. (3)

3. Chasteberry (Vitex agnus-castus)

This herbal remedy has a long history of use in managing PMS symptoms. Chasteberry is thought to influence hormonal balance by affecting the pituitary gland, leading to a reduction in symptoms like mood swings, breast tenderness, and cravings. (4) We use a therapeutic chasteberry extract as one of the primary ingredients of our Happy Hormones tonic, a natural supplement for supporting hormonal balance and PMS relief.

4. Evening Primrose Oil

Rich in gamma-linolenic acid (GLA), evening primrose oil may help with breast tenderness and mood regulation. GLA is a fatty acid that supports anti-inflammatory processes in the body. (5) Evening primrose is another primary ingredient in our Happy Hormones formula.

5. Ginkgo Biloba

Known for its cognitive benefits, ginkgo biloba may also offer relief from PMS symptoms. Research suggests that it may improve blood circulation and support brain function, potentially reducing mood-related symptoms. (6)

6. Omega-3 Fatty Acids

Found in fatty fish like salmon and in supplement form, omega-3 fatty acids have anti-inflammatory properties and may help alleviate mood swings, depression, and anxiety associated with PMS. (7)

Targeted Relief: Supplements for Specific Symptoms

pms supplements

In addition to supplements for general relief of PMS symptoms, some supplements may be able to address more specific symptoms that arise:

1. Mood Swings and Irritability

In addition to the general supplements mentioned above, incorporating herbal supplements like St. John's Wort or saffron extract may help stabilize mood and reduce irritability. (8)

2. Anxiety

The amino acid L-theanine, found in green tea leaves, is known for its calming effects and may be beneficial in managing anxiety during PMS. (9)

3. Cravings

Chromium picolinate and cinnamon extract are often used to help regulate blood sugar levels, which may contribute to reducing intense cravings for carbohydrates and sweets. (10, 11)

Choosing the Best Supplements

When selecting supplements for PMS relief, it's crucial to consider a few key factors:

1. Quality: Opt for reputable brands that undergo third-party testing to ensure purity and potency.

2. Dosage: Follow recommended dosages and guidelines. Consult a healthcare professional before starting any new supplement regimen.

3. Individual Needs: PMS symptoms can vary greatly from person to person. Tailor your supplement choices based on your specific symptoms and their severity.

4. Holistic Approach: While supplements can be beneficial, they work best as part of a holistic approach that includes a balanced and nutritional diet, regular exercise, stress management, and sufficient sleep.

Additional Tips for PMS Relief

tips for pms relief

In addition to incorporating supplements into your routine, there are several lifestyle changes and practices that can complement your efforts to alleviate PMS symptoms. While supplements can offer valuable support, a holistic approach that addresses various aspects of your health and well-being can further enhance your overall PMS relief strategy.

1. Focus on Nutrition

Paying attention to your diet can make a substantial difference in managing PMS symptoms. Focus on eating a nutrient-rich diet that emphasizes whole foods, lean proteins, healthy fats, and complex carbohydrates. Minimize processed foods, refined sugars, and excessive caffeine, which can exacerbate mood swings and cravings.

2. Stay Active

Regular physical activity has been shown to help regulate mood and reduce PMS symptoms. Engage in exercises you enjoy, such as walking, yoga, swimming, or dancing. Exercise can boost endorphin levels, which are natural mood enhancers. Aim to get at least 30 minutes of moderate activity on most days of the week.

3. Manage Stress

Chronic stress can amplify PMS symptoms. Practicing stress-reduction techniques like deep breathing, meditation, mindfulness, and progressive muscle relaxation may help to manage stress and promote emotional well-being.

4. Prioritize Sleep

Sleep plays a critical role in hormonal balance and overall health. Aim to get 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a relaxing sleep environment, and avoid electronic devices before bedtime to improve sleep quality.

5. Stay Hydrated

Staying hydrated is essential for overall health and can help reduce bloating associated with PMS. Drink plenty of water throughout the day and consider herbal teas that offer additional benefits, such as chamomile for relaxation or peppermint for digestion.

6. Engage in Mind-Body Practices

Engaging in mind-body practices like yoga and tai chi can help alleviate both physical and emotional symptoms of PMS. These practices focus on integrating movement, breath, and mindfulness, which can enhance relaxation and mood stability.

7. Consult a Professional

If your PMS symptoms are severe and significantly impact your quality of life, consider seeking guidance from a healthcare professional. They can help you determine the best course of action, whether it involves lifestyle changes, supplements, or other treatments.

Summary

PMS can be a challenging and disruptive experience for many women. While there is no one-size-fits-all solution, natural supplements offer a promising way to manage a variety of symptoms, from mood swings to cravings and anxiety.

Incorporating supplements like vitamin B6, magnesium, chasteberry, and omega-3 fatty acids into your routine, along with targeted options for specific symptoms, could help provide relief and help improve your overall quality of life.

Remember, it's important to consult with your doctor or healthcare professional before you make any significant changes to your supplement regimen, especially if you have any underlying health conditions or are taking other medications. With the right approach, you can navigate the ups and downs of PMS with greater ease and comfort.