Women can experience emotional and physical changes before, during and after their monthly menstrual flow. These changes are known as premenstrual syndrome, or PMS. Your mood swings can range from irritability and anxiety to mild depression, states the American College of Obstetricians and Gynecologists, or ACOG. Supplements including vitamin B-6, folate, calcium and magnesium may help to ease mood swings related to PMS, according to ACOG and Dr. Kathi J. Kemper, physician and researcher. Consult your doctor before taking any vitamin supplements to treat PMS.
Vitamin B-6 and Folate
Vitamin B-6 and folate support the nervous and endocrine systems. Dr. Kemper's research shows evidence that low levels of B-6 and folate can cause irritability and depression. Further noted was the effectiveness of vitamin B-6 supplementation for treating premenstrual syndrome. A supplementation of 100 to 200 mg of vitamin B-6 with folate may ease your PMS mood swings.
Calcium
People who suffer from depression typically have lower levels of calcium and higher levels of parathyroid hormone, or PTH, which regulates calcium and phosphorus metabolism. "Estrogen regulates calcium and PTH metabolism" says Dr. Kemper. Women suffering from PMS appear to have a calcium and PTH imbalance. The proper amounts of vitamin D and calcium in your daily diet may reduce mood swings, and if you are not getting enough calcium and vitamin D, there is a chance you will experience PMS. Supplementing your diet with 1,200 to 1,500 mg of calcium and vitamin D may ease your PMS mood swings.
Magnesium
Magnesium is another mineral shown to have some beneficial effects on premenstrual mood disorders. Magnesium has been used in a similar way as lithium to treat severe mood disorders. The scientific community is conducting research on the safety and benefits of magnesium supplementation for mood disorders.
