Premenstrual syndrome (PMS) refers to the symptoms that women experience prior to getting their period each month. Familydoctor.org lists the following symptoms that occur most frequently: bloating, mood swings, feeling tired, headache, back pain, irritability, crying spells and changes in appetite. The symptoms of PMS are triggered by changing hormone levels. Fortunately, symptoms can be treated naturally with vitamin, mineral and herbal supplements.
Vitamin B6 and Pantothenic Acid
Vitamin B6 helps reduce bloating and regulates estrogen levels in the body. You can increase your intake of B6 by consuming more whole wheat products such as cereals and breads, brown rice, bananas and meat products such as beef and turkey. It is cautioned that vitamin B6 not be taken in excess as it can cause adverse effects. The recommended daily dosage is between 100 to 200 mg. If taken in pill form, it should be combined with a B-complex supplement. Pantothenic acid, also known as vitamin B5, is natural nutrient and is attributed to reducing stress.
Vitamin E and A
Dr. Stephen Byrnes author of "Natural PMS Relief" reports that vitamin E reduces breast tenderness, regulates hormone levels, and decreases irritability and depression. Vitamin E is found in wheat germ, wheat germ oil, olive oil, broccoli, and raw nuts. Vitamin A is also helpful in treating symptoms of PMS. Foods such as egg yolks, liver and butter are good natural sources of vitamin A.
Calcium and Magnesium
Taking calcium supplements strengthen bones and prevents against osteoporosis. Calcium may also reduce stomach cramps, back pain and water retention. Increase your calcium levels to alleviate PMS symptoms by consuming milk, cheese, yogurt and other dairy products. Almonds, salmon and spinach are also good sources. Magnesium also helps reduce painful cramping and muscle tension and is found in nuts, oats, sunflower seeds and dark green leafy vegetables.
Herbs
Herbal supplements are a natural way to manage symptoms of PMS. Chamomile counteracts the negative affects of breast tenderness, bloating, and mood swings and can be consumed as an herbal tea. Lavender oils have a calming effect and peppermint oil can lessen feelings of sadness and irritability. Dr. Stephen Byrnes also suggests fennel, wild yam and licorice for treating headaches and keeping hormone levels balanced.
