During the menstrual cycle, some women get troubling symptoms such as headache, bloating and cramping. These symptoms can be little more than an annoyance to some and severe enough to cause a woman to take days off work. There are many over-the-counter medications formulated to treat these symptoms, but some of these medications come with their own side effects, which some women want to avoid. The good news is there are vitamin supplements that women can take to reduce the symptoms associated with the menstrual cycle without all of the unwanted side effects.
Calcium
According to Epigee, calcium is a substance used to reduce muscle cramping and muscle tension, along with stress levels. According to MedlinePlus, 99 percent of the calcium that's stored in the body is stored in the bones and teeth and the rest circulates throughout the blood. Calcium is needed in the body to ensure muscle building, blood vessel contraction and expansion and a healthy nervous system. You can get calcium naturally in the diet by eating dairy foods, fortified grains or green leafy vegetables. Calcium is also sold as supplements and as a part of many multivitamins. The recommended dosage for menstrual cramps, as stated by Obgyn.net, is 800 to 1,000mg a day in supplement form.
Vitamin B6
Vitamin B6 supplementation is known to reduce instances of bloating. This vitamin, also known as pyridoxine, is a natural diuretic and helps keep the skin, mucus membranes and blood system in working order. Dietary sources of vitamin B6 are cereal, beans, grains, legumes, vegetables, carrots, spinach, peas, potatoes, milk, cheese, eggs, fish, liver, meat and flour. To reduce bloating during the menstrual cycle, Epigee recommends taking 100 to 200mg of vitamin B6 as a supplement.
Vitamin E
Vitamin E is a fat-soluble vitamin that's known for its antioxidant content and bad cholesterol lowering benefits. However, vitamin E is also used during the menstrual cycle to reducing cramps and to relieve sore breasts. The recommended dosage of vitamin E to reduce menstrual cycle cramping is 150 to 800 IU a day.
Vitamin B3
Vitamin B3, also known as niacin, is used to relieve menstrual cramping. According to Obgyn.net, niacin has been found to be 88 percent effective in reducing menstrual cramps. This vitamin is partly responsible for converting food into glucose, which then becomes energy. It is also responsible for healthy hair, skin, eyes and liver. Since this vitamin is water-soluble, it needs to be replenished every day and cannot be stored up in the body. For the treatment of menstrual problems, taking 100mg twice a day and then 100mg every two to three hours during the menstrual period is recommended.
