Good Vitamins For Female Hormone Balance

Sufficient vitamin intake may reduce discomfort associated with premenstrual syndrome, or PMS, as well as symptoms of menopause. Symptoms of PMS include bloating and weight gain, breast tenderness, mood swings, depression and anxiety, skin problems, food cravings and body aches. Eat a balanced diet of fruits, vegetables and whole grains to get vitamins naturally. Discuss your symptoms with your doctor, and take vitamin supplements with his permission.

Antioxidants

Take a daily multivitamin which includes vitamin antioxidants A, C and E. Low levels of vitamin A have been linked to PMS, according to James Balch, M.D. in "Prescription for Nutritional Healing." Vitamin C and E may relieve discomfort and breast swelling, and vitamin E may also help with nervous tension, irritability and depression. According to the Mayo Clinic, vitamin E relieves hot flashes in some menopausal women. Do not take more than 400 IU of vitamin E daily, because it may increase your risk for hemorrhagic stroke, according to the National Institutes of Health. Vitamin E is a fat soluble vitamin, it stays in your system longer than water soluble vitamins like vitamin C.

B Vitamins

Try a B vitamin complex, or a multivitamin that includes B vitamins to maintain hormone balance. B vitamins help reduce stress that you may feel from premenstrual syndrome. Vitamin B6 especially may help lessen PMS symptoms, and may reduce water retention and restore normal estrogen levels. Use no more than 100 mg of B6 daily because high doses cause health problems. Take B vitamins at the same time because they work best together, recommends Balch.

Calcium, Vitamin D and Magnesium

Calcium citrate and vitamin D may help reduce PMS symptoms, says Steven D. Ehrlich, N.M.D., for the University of Maryland Medical Center. Calcium may relieve cramping, backaches and nervousness. Take 500 to 1,000 mg of calcium daily, and 400 mg of magnesium, which may reduce breast tenderness, bloating, migraines and fluid retention. Take no more than 400 IU daily of fat soluble vitamin D.

Vitamins in Food

Food makes an excellent alternative to over the counter vitamins. Gain B vitamins and iron by eating alfalfa, blackstrap molasses, brown rice, eggs, enriched whole-grain cereals, fish, green leafy vegetables, kidney beans, oats, poultry, soy products and wheat germ. Increase iron because deficiency causes exhaustion, irritability and depression, and occurs more frequently in women with heavy periods. Eat a variety of brightly colored fruits and vegetables to get vitamins and minerals naturally. Try drinking fortified, reduced-fat milk to gain vitamin D and calcium.