Premenstrual Syndrome, or PMS, is a recurrent cyclic disorder most often occurring four to 10 days prior to a woman's menstruation. PMS has a wide variety of symptoms including: bloating, mood swings, tender breasts, fatigue, food cravings, cramps and depression. According to MayoClnic.com, an estimated three of every four menstruating women experience some form of PMS. Spirulina is a nutritional supplement containing a wide variety of nutrients that may play a role in treating PMS.
Background
Spirulina is a microscopic, blue-green, edible algae that is usually consumed in tablet or powder form. Spirulina naturally provides over 60 percent vegetable protein, which comprises all eight essential amino acids. It also contains beta-carotene and B-vitamins, mainly B2 and B6. It is also one of the few plant sources of B12. Additionally, spirulina is rich in iron, calcium, magnesium, trace elements and the rare essential fatty acid gamma-linolenic acid, GLA.
GLA
Spirulina is a rare source of GLA, an omega-6 fatty acid used to treat PMS. The body can convert dietary linoleic acid, LA, into GLA and metabolize it into hormone-like compounds that help maintain the reproductive system. One study published in the ''American Journal of Obstetrics and Gynecology,'' reports that this initial conversion into GLA may be impaired in women with PMS, suggesting that a GLA deficiency can contribute to PMS. According to the University of Maryland Medical Center, GLA supplementation helps reduce breast tenderness, depression, bloating and irritability. However, not all studies have shown such positive effects.
Vitamins
Vitamin B6, a water-soluble vitamin, is found in spirulina and may be critical in reducing PMS by assisting estrogen breakdown. A 1999 study published in the ''British Medical Journal'' led by Dr. Katrina Wyatt concluded that intakes of up to 100 mg per day of vitamin B6 are likely to be of benefit in treating PMS. However, spirulina only contains a small amount of B6 which, alone, is not likely to offer significant benefits in relieving PMS. It may, therefore, be more helpful to take spirulina alongside additional B6 supplementation.
Minerals
Calcium and magnesium are two important minerals found in spirulina that may be effective in managing PMS. Calcium has been shown to reduce premenstrual symptoms by as much as 30 percent; the optimum level considered to be helpful is 1,200 mg. Magnesium aids in the absorption of calcium, which is key, as calcium deficiency is often associated with PMS. A daily intake of 200 mg of magnesium may reduce symptoms. Spirulina contains only small amounts of each, however, additional intake can contribute toward the recommended dosage for easing PMS.
References
- MayoClinic.com: Premenstrual syndrome (PMS)
- The Complete Spirulina and Chlorella Resource Centre:Spirulina - The Facts
- PubMed: Abnormal Essential Fatty Acid Levels in Plasma of Women with Premenstrual Syndrome: American Journal of Obstetrics and Gynecology: October 1984
- University of Maryland Medical Center: Gamma-Linolenic Acid
- "British Medical Journal''; Efficacy of Vitamin B-6 in the Treatment of Premenstrual Syndrome: Systematic Review; Katrina M. Wyatt et al.; May 1999
- ''Prescription for Nutritional Healing''; Phyllis A.Balch, CNC.; 2010
