Premenstrual syndrome, PMS, commonly effects up to 75 percent of women who are in their late 20s to early 40s of age. The syndrome normally causes physical or emotional symptoms from around 10 days before menstruation begins to the day after. Taking supplements may help alleviate some of the symptoms such as, edema, cramps, breast tenderness, water retention, anxiety, and tension. Before taking any supplements, you should first speak to your doctor.
Vitamin Supplements
Taking a daily vitamin E supplement, 400 units, can reduce PMS related breast tenderness. Taking 50 to 100mg a day of pyridoxine, vitamin B6, can help relieve some of the psychological symptoms of PMS. A study published in the October-December 2007, issue of "Indian Journal of Physiology and Pharmacology", conducted by P. Sharma, S. Kulshreshtha, G.M. Singh and A. Bhagoliwal showed that vitamin B6 supplementation, taken over a three month period, greatly reduced PMS symptoms associated with tension and had few side effects.
Mineral Supplements
Calcium carbonate supplements at 1,200mg per day, over a period of several months, can reduce many PMS symptoms by almost 50 percent and help reduce your risk of osteoporosis. Adding 200 to 400mg of magnesium daily can reduce water retention, bloating and breast tenderness. Research published in the November 1988, issue of "Journal of Women's Health", conducted by A.F. Waler, M.C. De Souza, M.F. Vickers, S. Abeyasekera, M.L. Collins and L.A. Trinka, showed that supplementing with magnesium for two menstrual cycles increased urine output and reduced water retention associated with PMS.
Herbal Supplements
According to MayoClinic.Com, many women have reported PMS symptom relief when using herbal supplements such as raspberry leaf, dandelion, black cohosh, ginger and chasteberry as well as creams containing wild yams. Herbalist Michael Tierra suggests taking black cohosh or false unicorn for relief of menstrual cramps and general nervousness. Ginger is considered stimulating which can offer a feeling of renewed energy to offset fatigue and anxiety. Dandelion is a mild diuretic which will help reduce water retention and ease constipation as well as being a rich source of vitamin A, C, calcium and iron. Dandelion also provides magnesium, vitamin E, vitmain B6, vitamin K, folate and choline.
References
- PubMed.Gov: Magnesium Supplementation Alleviates Premenstrual Symptoms of Fluid Retention
- Better Health Channel: Premenstrual Syndrome-Treatment Options
- MayoClinic.Com: Premenstrual Syndrome (PMS)
- University of Maryland Medical Center: Premenstrual syndrome - All Information
- PubMed.Gov: Role of Bromocriptine and Pyridoxine in Premenstrual Tension Syndrome
