Fish oil provides omega-3 fatty acids---essential fats the body can't manufacture on its own. In addition to cardiovascular, brain function and mood benefits, fish oil may help prevent or alleviate symptoms of premenstrual syndrome (PMS). According to women's health expert Christiane Northrup, M.D., over 60% of women experience PMS symptoms, such as cramps, bloating, breast tenderness and mood swings. Obtaining fish oil through food and/or supplements may reduce these symptoms and promote overall wellness.
Benefits
Since fish oil is associated with reduced bodily inflammation, regular consumption may prevent or alleviate bloating and pain caused by PMS. According to the University of Maryland Medical Center (UMMC), women who take fish oil supplements regularly report fewer menstrual cramps than women who do not. The omega-3 fats present in fish oil also improve brain function, which contribute to mood balance and emotional health. For this reason, fish oil may help reduce the severity and frequency of mood swings associated with PMS.
Sources
Fish oil known to ease PMS symptoms and promote overall wellness stems from coldwater, or "fatty" fish, including salmon, albacore tuna, lake trout, sardines, herring, halibut and mackerel. According to the UMMC, fish oil supplements may provide equal benefits. Strict vegetarians or vegans and anyone who prefers not to eat fish or fish products can reap omega-3 benefits from alternate sources, such as ground flaxseed, walnuts, flaxseed oil and canola oil.
Dosage
For best results in reducing PMS symptoms through fish oil, a woman may opt to consume coldwater fish at least twice weekly and/or take daily fish oil supplements. Fish oil supplements contain both healthy acids that fatty fish provide--EPA (eicosapentaenoic) and DHA (docosahexaenoic acid). The UMMC suggests basing fish oil dosage on EPA and DHA content rather than amount of fish oil contained for best results. Standard fish oil supplement provide approximately 180 mg (milligrams) of EPA and 120 mg of DHA. The UMMC recommends a maximum daily dosage of 3 grams of fish oil for most adults, as excessive intake can increase bleeding.
Time Frame
The time required for fish oil supplements to provide benefits varies among women. However, regular intake is suggested, as fish oil taken once in a while or only at the start of menstruation is less likely to provide benefits. According to research published in the journal, "Lipids in Health and Disease," in Nov., 2004, women who take supplements made from krill oil---a particular type of fish oil that provides richer amounts of EPA per gram than standard fish oil---for 45 days demonstrate significantly improved depressive feelings associated with PMS. The effectiveness tends to continue long-term.
Suggestions
Fish oil and the omega-3 fatty acids they contain are recommended for women who regularly experience PMS symptoms and as a means of promoting women's wellness in general. Northrup suggests regular intake of essential fatty acids through foods---such as nuts, seeds and coldwater fish---in addition to fish oil supplements, for many women. Regular physical activity, a nutrient-rich diet sufficient in calories, reducing caffeine intake and relaxation techniques may also prevent, reduce or alleviate symptoms. Severe PMS symptoms may indicate underlying medical conditions. For this reason, PMS symptoms that detract from a woman's ability to function normally should be addressed with a health care provider.
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