Menstrual cramps, medically termed "dysmenorrhea," are dull, throbbing or tight pains in the lower abdomen. Many women experience such cramps prior to or at the start of their periods. Over-the-counter medications, warm baths, exercise and a healthy diet may help prevent or reduce menstrual cramp symptoms. In addition, dietary supplements, such as vitamin E, thiamin and omega-3 fatty acids, may help manage symptoms.
Vitamin E
Vitamin E refers to a group of fat soluble compounds known to support a healthy immune system. Experts at the Mayo Clinic suggest vitamin E as a potential tool toward reducing menstrual cramps. According to the National Institute of Health Office of Dietary Supplements, U.S. Food and Drug Administration guidelines recommend that adults consume approximately 20 milligrams of vitamin E per day, the amount found in 1 tablespoon of wheat germ oil or 2 1/2 ounces of dry, roasted almonds. Vitamin E can be purchased as a singular supplement or as part of a basic multi-vitamin supplement. Take caution when adding vitamin E supplements to your diet. Though vitamin E intake through food has not shown adverse side effects, excessive amounts of the nutrient in supplement form may cause hemorrhage or interactions with various medications. For this reason, pre-approval from your doctor is highly recommended.
Thiamin
Thiamin, also known as thiamine or vitamin B1, is a B-complex vitamin that helps the body convert carbohydrates into glucose, the body's main energy source. Thiamin also supports the body's immune system and, according to the Mayo Clinic, may reduce menstrual cramps. Since each of the eight B-complex vitamins is required in small amounts, a B-complex vitamin or a basic multi-vitamin is recommended. Thiamin is not likely toxic, though when taken excessively, upset stomach may result. Like other supplements, thiamin may cause interractions with medications. If you take medications, seek approval from your doctor prior to supplementing your diet with thiamin.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats the body can't create on its own. According to women's health expert, Christiane Northup, 1,000 to 2,000 milligrams of fish oil, 4 tablespoons fresh, ground whole organic flaxseed or 1 tablespoon fresh flaxseed oil daily may help relieve pain associated with premenstrual syndrome (PMS). The same amount of omega-3's can be attained by consuming 3 to 4 ounces of fatty fish, such as salmon, tuna or mackerel, per week. Omega-3's may help reduce bodily inflammation and support heart health. Fat also aids in nutrient absorption, so taking omega-3 supplements with nutrient-rich meals may provide additional benefits. Omega-3 supplements may cause interactions with blood-thinning medications, blood sugar-lowering medications and certain steroid and anti-inflammatory drugs. Seek approval from your doctor prior to incorporating omega-3 supplements into your diet.
