PMS can be described as a series of side effects that occur from the hormonal imbalances associated with the menstrual cycle. Common symptoms are bloating, cramping, acne, breast tenderness, weight gain, depression, anxiety and fatigue. According to the American College of Obstetricians and Gynecologists, at least 85 percent of menstruating women suffer from some symptoms of PMS. Vitamins and minerals may help alleviate some of these symptoms. The B complex vitamins, vitamin A, D, E, calcium, magnesium, zinc and essential fatty acids have all been recommended for PMS sufferers.
B Complex Vitamins
Properties of the vitamins B5, B6 and B12 have been shown to aid in the reduction of stress, water retention, breast tenderness, irritability and mood swings. In addition, vitamin B6 can help restore estrogen balance. B vitamins are found in a variety of foods, most commonly foods made with brewer's yeast, fortified cereals and whole grains.
Vitamin A
In certain women, some of the symptoms associated with PMS have been linked to a deficiency of vitamin A. For these people, taking additional vitamin A may be beneficial. Sources of Vitamin A are liver, eggs, milk products, carrots, cantaloupe, sweet potato and spinach.
Vitamin E
Vitamin E reduces the production of prostaglandins (hormone-like substances), which are responsible for cramping and breast tenderness. It also helps relieve irritability and depression. Nuts, seeds and vegetable oils are among the best sources of vitamin E, and significant amounts are available in green leafy vegetables and fortified cereals.
Vitamin D, Calcium and Magnesium
The benefits of the minerals calcium and magnesium are seen when taken in conjunction with vitamin D. For a PMS sufferer, benefits include the reduction of cramping and muscle tension. In addition, they are associated with alleviating bloating, breast tenderness, anxiety and fatigue. Milk products are some of the best sources of calcium and vitamin D. Magnesium can be found in spinach, some legumes (beans and peas), nuts and seeds, and whole, unrefined grains.
Zinc
A decreased amount of the mineral zinc in the body may be a contributor to some PMS symptoms. This includes acne breakouts and depression. Taking additional zinc may help those with decreased amounts in the body. Sources of zinc are oysters, red meat, poultry, certain seafood and fortified breakfast cereals.
Essential Fatty Acids
Although they are not vitamins, essential fatty acids play a vital role in the production of prostaglandins. Prostaglandins aid with hormone balance, as well as pain and inflammation in the body. These fatty acids help with breast tenderness, weight gain, bloating, mood changes and cravings often associated with PMS. The best sources of essential fatty acids are salmon, flax seeds and walnuts. These fats can also be found in scallops, halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens and Brussels sprouts.
Supplements
Although vitamins and minerals are always best if eaten in their natural state, they can be taken in supplemental form. A multivitamin may help. Before taking any supplement, talk to your physician.
