According to Women's Health, premenstrual syndrome -- commonly referred to as PMS -- is a group of menstrual-related symptoms including: acne, tender breasts, fatigue, bloating, food cravings, headache, mood swings, anxiety, depression and joint pain. Symptoms can range from mild to severe and usually occur one to two weeks before your period starts.
Who Vitamins Can Help
The exact causes of PMS are unknown. Among the suspected causes are a change in hormone levels; changes in brain chemicals; the overconsumption of salt, caffeine and alcohol; and mineral and vitamin deficiencies, Women's Health says. If you have PMS, vitamin supplements will most likely only help if you have a preexisting deficiency in them.
Vitamin B6
The B vitamins may play an important role in the reduction of PMS symptoms. Vitamin B6 is perhaps the most well known of the B vitamins for helping reduce PMS symptoms. Ross Trattler, M.D., says in his book "Better Health through Natural Healing" that a B6 deficiency is often associated with PMS-related irritability, cramps, fluid retention, and acne. In her book "Prescription for Nutritional Healing," Phyllis Balch says B6 supplementation may also help restore estrogen levels to normal. She recommends 50mg three times a day as a therapeutic dose.
Other B Vitamins
Balch also says that a daily intake of 100mg to 200 mg of B5, commonly referred to as pantothenic acid, and 1000mcg to 2000mcg vitamin B12 may help reduce PMS-related stress. She says that if you're going to supplement with any B vitamin on its own, you should also take a B complex supplement -- which contains all of the B vitamins -- because B vitamins work best when taken together.
Vitamin E and C
Balch says vitamin E may help those who suffer from PMS-related nervous tensions, irritability and depression. She recommends between 400IU and 800IU daily, taken in the d-alpha-tocopherol form. She adds that both vitamin E and 3000mg to 6000mg vitamin C daily may help those who suffer with PMS-related breast swelling and tenderness.
Vitamin A and D
Balch says that a deficiency of vitamin A has often been linked to PMS symptoms. She recommends taking 10,000IU daily. CBS News says vitamin D may also help -- most likely due to its ability to increase the absorption of calcium, a well-known mineral for treating PMS. For best results, it recommends taking 400IU a day of vitamin D with 1200mg calcium.
Conclusion
If you suffer from PMS, choose the above vitamins under the supervision of your health care practitioner, and tailor your supplementation according to your symptoms. For instance, if you don't experience elevated stress levels, additional B5 and B12 may not be useful to you.
References
- "Women's Health: Premenstrual Syndrome"
- "Prescription for Nutritional Healing"; Phyllis A Balch, CNC, and James F. Balch, MD; 2003.
- "Better Health through Natural Healing"; Ross Trattler, N.D.; 2001.
- "CBS News: Calcium, Vitamin D, May Prevent PMS"
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