Menstrual cramps are a common malady associated with PMS, affecting over 50 percent of menstruating women. Cramping can be uncomfortable, painful and in some cases debilitating. Often times, vitamin supplementation can decrease or eliminate cramping if it is associated with a vitamin deficiency. Specific vitamins can also provide monthly support to decrease muscle spasm and uterine cramping. Try the following vitamins for at least three months to decrease menstrual cramps: calcium and magnesium, B vitamins and essential fatty acids (EFAs).
Calcium and Magnesium
Calcium and magnesium supplementation can decrease cramping symptoms secondary to PMS. Although lacking thorough scientific evidence, the theory is that calcium can alter smooth muscle responsiveness associated with PMS while magnesium can increase the pain threshold. Muscles need calcium to maintain muscle tone and relax after contraction. Not having enough calcium in the body can increase muscle cramping including PMS cramping. Ruth Trickey, author of "Women, Hormones and the Menstrual Cycle," states that magnesium deficiencies can cause premenstrual tension, cramping and an overall increase in PMS.
Take 800 to 1000 mg of calcium a day and up to 1000 mg of magnesium per day.
B Vitamins
B vitamins, especially B3 and B6, can act as enzyme catalysts to improve cellular function. B6 can improve cramping associated with PMS by increasing the levels of magnesium being absorbed into the cells. Joseph E. Pizzorno Jr., in his book, "The Clinician's Handbook of Natural Medicine," states that patients given a multivitamin with high doses of B6 and magnesium have 70 percent reductions in premenstrual and postmenstrual symptoms; this includes menstrual cramping. B3 may relieve menstrual cramping by causing vasodilation which increases blood flow and oxygen to the uterus.
You can take up to 100 mg of B3 (niacin) twice a day and 50 mg of B6 three times a day.
Essential Fatty Acids
EFAs are hormone-like substances that make omega-3 and omega-6 fatty acids. Prostaglandins (PGs)are made from omega-6 fatty acids, linoleic acids, that are consumed in the diet. Linoleic acid (omega-6) needs enzymes such as magnesium and B vitamins to convert it to linolenic acids (omega-3) which are anti-inflammatory and antispasmodic. Omega-6 derived PGs are inflammatory markers that can lead to painful uterine contractions and decrease blood flow to the uterus. High levels of PGs can lead to increased muscle contraction, inflammation and pain. Dr. Tori Hudson, N.D., and professor of gynecology at The National College of Naturopathic Medicine, claims that menstrual cramping or dysmenorrhea, has been associated with an increased level of prostaglandins.
In order to decrease levels of inflammatory PGs, consume 500 to 1000 mg of omega-3 fatty acids, one to three times a day. Omega-3s can be found in flax seed oil and fish or cod liver oil.
Do not take EFAs if you are on blood thinners or have a bleeding disorder.
References
- "Women, Hormones and the Menstrual Cycle"; Ruth Trickey; 2003
- "The Clinicians Handbook of Natural Medicine"; Joseph Pizzorno Jr., Michael Murray and Herb Joiner-Bey; 2008.
- "Womens Encyclopedia of Natural Medicine"; Dr. Tori Hudson, N.D.; 1999.
- OBGYN.net: A Young Woman's Guide to Painful Menstrual Cramps
