Many women deal with PMS, or premenstrual syndrome, during the days prior to the onset of menstruation. PMS may be characterized by a range of symptoms such as body aches, water retention, cramping, acne or mood swings, likely due to hormonal changes in the body. Though various over-the-counter medications may help reduce physical symptoms, mood swings can require alternate therapies. According to an article featured in the Cornell Sun in December 2009, nutritional supplements and/or changes in one's diet have been shown to reduce, prevent or eliminate mood swings and other symptoms associated with PMS.
B Vitamins
Experts at the University of Michigan Health System suggest intake of vitamin B6 as a helpful dietary tool toward reducing PMS symptoms, as studies indicate that proper intake of the nutrient may reduce symptoms by up to 50 percent. They suggest 40 to 400 milligrams of vitamin B6 daily. Other B vitamins that may be helpful in mood balance include thiamine, riboflavin and niacin. Positive sources of B vitamins include meat, poultry, low-fat dairy products, eggs and whole grains. Whole grains, such as oats, bran, rye, spelt and whole wheat provide a variety of vitamins and minerals, including B vitamins and fiber, which may support mood balance and prevent PMS as well. Whole grains, dairy products, fish and lean poultry are also slow to affect blood sugar levels, which is important for mood and energy balance. Replace white breads with whole grain varieties and processed, sugary cereals with the whole grain equivalent. If you are not consuming foods that contain B vitamins regularly, vitamin supplementation may be required.
Magnesium
Magnesium is a mineral that supports organ function, bone and tooth health, calcium absorption and energy production. According to the University of Maryland Medical Center, preliminary research also shows a correlation between magnesium intake and mood swings associated with PMS. Since most Americans likely do not attain proper amounts of magnesium from foods in their diet, women experiencing PMS symptoms should pay special attention to attaining this nutrient prior to the onset of menstruation. To ensure you are consuming proper amounts of magnesium, incorporate a variety of foods that contain the nutrient on a regular basis. Foods such as halibut, bananas, figs, barley, buckwheat flour, whole wheat flour, almonds, artichokes, tomato paste and most beans contain valuable amounts of magnesium. The recommended amount for women is about 280 to 300 milligrams per day, the amount found in 4 ounces of almonds, 1 cup artichokes or 2 1/2 cups brown rice. Incorporate a variety of grains, legumes, fruits, vegetables and nuts into your overall diet for best results.
Calcium
According to experts at the University of Michigan Health System, 1,000 to 1,200 milligrams of calcium per day may reduce mood swings and other symptoms of PMS. Low-fat yogurt, cheddar cheese, sardines and milk contain approximately 300 to 400 milligrams of calcium. Other sources of calcium include tofu, salmon, pudding, spinach, fortified cereal and soy-based products. Consume a variety of calcium-rich foods for a week to ten days prior to the start of menstruation for best results. Keep in mind that in order to properly absorb calcium, magnesium and vitamin D are required. Most dairy and soy products as well as calcium supplements are fortified with both.
