Premenstrual syndrome, or PMS, has a wide variety of symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression, affecting an estimated 3 of every 4 menstruating women, reports MayoClinic.com. These symptoms are thought to occur in relation to the hormonal changes that occur throughout the menstrual cycle. Certain vitamins may be helpful to reduce PMS symptoms in some women.
Vitamin B6
Several clinical trials show that taking 50 to 400 mg of vitamin B6 per day for several months can help relieve symptoms of PMS, according to the University of Michigan Health System website. Vitamin B6 can also be found naturally in a vast variety of foods including fortified cereals, beans, meat, fish, and several fruits and vegetables. Women should be under the care of their physicians if they are taking more than 200 mg of vitamin B6 daily, as doing so may cause some side effects.
Calcium
Calcium may be helpful at relieving monthly PMS symptoms. A large double-blind trial found that women who took 1,200 mg per day of calcium for three menstrual cycles had a 48 percent reduction in PMS symptoms, compared to a 30 percent reduction in the placebo group, reports the University of Michigan Health System website. Natural sources of calcium include dairy products and leafy green vegetables. Patients who are taking calcium should consider taking vitamin D, as it helps the body to absorb calcium. Calcium supplements should be taken at least two hours before or following milk or dairy intake so that the body is able to absorb the most calcium from each source. While calcium may help decrease PMS symptoms, it is also important for bone health and the prevention of osteoporosis.
Magnesium
Women who suffer from PMS may have low magnesium levels. Magnesium may help reduce water retention associated with PMS and may help regulate serotonin production in the body, which is linked to mood and behavior. Foods rich in magnesium include pumpkin seeds, spinach, Swiss chard, salmon, soybeans, peanuts and whole grain breads. According to the National Institutes of Health, the recommended dietary allowance for magnesium is 360 mg/day for women 14 to 18 years of age, 310 mg/day for women ages 19 to 30, and 320 mg/day for women over the age of 31.
