PMS, otherwise known as premenstrual syndrome, defines a collection of symptoms that occur in the days leading up to and during a woman's menstruation. Seriously affecting about 1 in 20 women, the Cleveland Clinic notes that PMS symptoms can include pain, bloating, water weight gain and emotional instability. The cycling of hormones that creates a menstrual bleed are the main players in the development of many of these symptoms. Improving deficiencies of vitamins and minerals that are needed to produce healthy hormones can improve hormonal balance and inflammation.
About
Although many women suffer from PMS, not all women suffer the same. The vitamin supplements that are used for PMS often offer specific value to symptoms that are similar in origin or character. For instance, the Mayo Clinic suggests vitamin E for women who complain of tender breasts and abdominal cramps. The Linus Pauling Institute notes that vitamin B6 is often used to improve water balance in pregnant women who suffer from edema or swelling. Offering benefit to PMS sufferers, this supplement may be particularly useful for symptoms of bloating, water weight gain and mastalgia. Supplements like calcium and magnesium are intimately involved in the musculoskeletal system. Their effects may assist with related PMS complaints of lower back pain, migraine headaches and anxiety.
Vitamin E
Vitamin E is a fat soluble vitamin that is important for balancing inflammation in the body. The Mayo Clinic notes that vitamin E may prevent some PMS symptoms, especially those centered around pain, because it can reduce the amounts of pro-inflammatory substances being produced in the body. Doses are suggested in the range of 400 IU per day. All supplements should be discussed with your health care practitioner before use.
Vitamin B6
B vitamins are an important class of water-soluble nutrients. Vitamin B6, also known commonly as pyridoxine, is needed for metabolism and the nervous system but is also commonly prescribed to women suffering from symptoms of PMS. According to the Linus Pauling Institute, clinical reviews of this supplement are sometimes conflicting and an overdose of B6 can lead to other side effects, but the Institute notes that doses up to 100 mg per day can be of value. It is important to make your health care advisor aware of additional B6 supplementation so overdose symptoms can be prevented.
Calcium and Magnesium
Calcium and magnesium are minerals that have a synergistic relationship. In the body, the two supplements work in tandem, and improved absorption and utilization are found when the two are supplemented together. A 2003 "Biological Trace Elements Research" journal article notes that the the balance of the two nutrients is found to be impaired in PMS sufferers. Furthermore, sufferers were noted to have lower levels of calcium on blood cell tests, and the article suggests that a calcium deficiency may be related to PMS. The Mayo Clinic suggests calcium dosages of 1,200 mg and magnesium doses of 400 mg per day.
Other Considerations
Other factors for addressing PMS should be considered. The National Women's Health Information Center (NWHIC) notes that although low vitamin and mineral reserves may be to blame for the ails of PMS, other possibilities to consider are dietary indiscretions like excess salty foods, alcohol and caffeine consumption. These causes may mimic symptoms, such as water retention and mood changes, that may seem supplement related but actually are not. Additionally, a physician can help you determine if the symptoms are overlapping with the menstrual cycle but actually caused by other more complicated conditions, noted by the NWHIC as depression, anxiety, menopause, chronic fatigue syndrome, an endocrine disorder or irritable bowel syndrome.
References
- Cleveland Clinic: PMS and PMDD
- Linus Pauling Institute -- Oregon State University: Vitamin B6
- Mayo Clinic: Premenstrual Syndrome
- "Biological Trace Element Research": Calcium, Magnesium and Other Elements in the Red Blood Cells and Hair of Normals and Patients with Premenstrual Syndrome
- The National Women's Health Information Center: Premenstrual Syndrome
