PMS, or premenstrual syndrome, affects up to 75 percent of women, the National Center for Biotechnology Information estimates. Symptoms can range from mild to severe, and they may significantly impact a woman's quality of life. Vitamins, supplementally or as part of a nutritious diet, can help control symptoms of PMS. Because supplements can interact with medications, among other safety considerations, discuss taking vitamins for PMS with your doctor.
About PMS
Premenstrual syndrome refers to a cluster of physical or emotional symptoms that occur prior to a woman's menstruation. Symptoms vary by the individual, but may include headache, acne, food cravings, breast tenderness, abdominal bloating, constipation or diarrhea, fatigue, and mood swings. The cause of PMS is poorly understood, but a healthy lifestyle can play a helpful role in alleviating PMS. This may involve consuming a healthy diet, exercising and maintaining appropriate sleep habits.
Vitamin A
Vitamin A is important for a range of bodily functions, including vision, cell growth, cardiovascular health and immunity. Vitamin A deficiency has been linked to PMS, according to Phyllis Balch, a certified nutritional consultant and author of "Prescription for Nutritional Healing." It can also be helpful for acne, which may be associated with PMS. Food sources of vitamin A include green and yellow fruits and vegetables and animal livers. It's also available in fish liver oil and in capsule form. In pregnancy or potential pregnancy, women should only supplement vitamin A under the guidance of a qualified health care professional.
Vitamin B Complex
The B vitamins are involved with a wide range of metabolic actions in the body. They help maintain normal function of the skin, brain, nerves, eyes, hair and gastrointestinal tract. Vitamin B-6 may be particularly helpful for PMS because, according to Balch, it eases bloating, increases circulation to the female organs and balances estrogen levels. Vitamin B-12 is also useful because it helps the body adapt to stress. While women can take B vitamins individually, the vitamins work optimally when taken together as a complex.
Vitamins C and E
Vitamins C and E are antioxidants, meaning they protect the cells, tissues and organs from free radical damage. Free radicals result from environmental toxins as well as metabolic reactions in the body. For women with PMS, vitamin C can help relieve the discomfort of breast swelling and support the immune system, Balch states. Vitamin E may alleviate sore breasts, diminish nervous tension and reduce irritability and sadness. Vitamins C and E are in fruits and vegetables and are also widely available as supplements.
Vitamin D
Vitamin D is both a vitamin and hormone that's necessary for growth and development. It maintains the health of the bones, teeth, muscles and heart, and is important for immunity and disease prevention. Also, the body requires vitamin D for uptake of calcium and magnesium. Calcium reduces PMS symptoms, and magnesium deficiency is associated with PMS symptoms, according to Balch. Vitamin D is formed in the body in reaction to sunlight on the skin. It's also in fatty saltwater fish, dairy and eggs, as well as in dietary supplements.
References
- National Center for Biotechnology Information: Premenstrual Syndrome
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- Linus Pauling Institute: Vitamins
