Premenstrual complex, commonly known as PMS, is when a woman suffers from a number of emotional and physical symptoms two to 14 days before her period. Typical symptoms of PMS include mood swings, bloating, weight gain, depression, headaches, backaches and skin problems. The symptoms usually go away once the period starts. Some vitamin supplements may be helpful for PMS symptoms, but a health care professional should always be consulted before taking a supplement.
PMS
According to the University of Maryland approximately 75 percent of women suffer with PMS, with 20 to 50 percent finding that their symptoms interfere with daily life. The exact cause of PMS is unknown, but the university suggests that it may be due to low progesterone levels, high estrogen levels, low levels of certain nutrients such as vitamin B6 or low serotonin levels.
Vitamin B6
In a study published in a 2000 issue of the "Journal of Women's Health and Gender-Based Medicine," researchers studied the effect of vitamin B6 and magnesium on 44 women with an average age of 32 years who suffer with PMS. The women took either a magnesium supplement by itself, a B6 supplement by itself or both magnesium and vitamin B6 supplements together. The team found that a combination of both 50 mg of vitamin B6 together with 200 mg of magnesium daily for a month helped to slightly reduce anxiety related premenstrual symptoms such as moods swings, irritability and nervous tension.
Vitamin E
In a study published in the June 1987 issue of the "Journal of Reproductive Medicine," researchers studied the effect of vitamin E in PMS. The team found that 400 IU of vitamin E daily for three months significantly improved symptoms of PMS.
Vitamin D
In a study published in a July 2010 issue of "The Journal of Steroid Biochemistry and Molecular Biology," researchers studied the effect of vitamin D on PMS. The study involved 186 women, aged between 18 and 30 years old, some of who suffered with PMS and some of whom did not suffer with PMS. For two years they completed questionnaires regarding food frequency, menstrual symptoms and lifestyle factors. The women also provided a fasting blood sample collected during the luteal phase of their menstrual cycle. The team found that high intakes of vitamin D from foods were associated with a lower prevalence of PMS. The University of Maryland recommends a supplement of 400 IU of vitamin D daily to help with symptoms of PMS.
References
- University of Maryland: Premenstrual Syndrome
- "Journal of Women's Health and Gender-Based Medicine": A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium Plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study: De Souza MC, Walker AF, Robinson PA, Bolland K: 2000
- "Journal of Reproductive Medicine": Efficacy of alpha-tocopherol in the treatment of the premenstrual syndrome: London RS, Murphy L, Kitlowski KE, Reynolds MA: June 1987
