Many women experience PMS symptoms when they are in their 20s and 30s. The symptoms of PMS can hinder everyday activities such as work and parenting. These symptoms can be improved by exercise and a proper diet with essential nutrients. Certain vitamins may help alleviate specific symptoms associated with PMS, especially if your current diet is deficient of some vitamins. Please talk with your doctor before taking any vitamin supplements, as they can interact with current medications.
PMS Symptoms
PMS generally occurs at the end of your menstrual cycle and you can experience symptoms up to 10 days prior to menstruation. PMS can lead to symptoms that include elevated appetite, mood swings, depression, anxiety, fatigue and cramping. Your hormone and neurotransmitter levels can fluctuate during PMS, which may cause feelings of depression and cause your mood to fluctuate, among other symptoms.
Vitamin B-6
Vitamin B-6 helps your body make neurotransmitters and the hormones norepinephrine and serotonin, which can make a significant impact on mood. B-6 can help alleviate symptoms of depression, anxiety, mood fluctuations and irritability. MayoClinic recommends taking 50 to 100 mg of vitamin B-6 per day to counter PMS symptoms. According to the University of Maryland Medical Center, you should monitor your vitamin B-6 intake and PMS symptoms closely, as it can take up to 3 months to notice an improvement in symptoms.
Vitamin E
Vitamin E can help reduce breast tenderness and cramps associated with PMS by decreasing your production of the hormone-like substance, prostaglandins. MayoClinic suggests taking 400 international units of vitamin E per day to fight PMS symptoms. The University of Maryland Medical Center reports that studies have shown that vitamin E has helped combat PMS symptoms including anxiety, food cravings and depression.
Multivitamins
A multivitamin may help reduce your symptoms of PMS. The University of Maryland Medical Center recommends improving PMS symptoms with a multivitamin that contains vitamins A, C, E, the B-complex as well as minerals including magnesium, zinc, calcium and selenium. These vitamins provide antioxidants that help protect and heal your body and promote optimal health, which helps prevent PMS symptoms. Other B vitamins such as B-6 and B-12 may help boost your mood and sense of well-being during your time of PMS.
