PMS or premenstrual syndrome is something most women experience in the days that lead up to their periods. Each woman may experience different symptoms that can include anxiety, irritability, fatigue, bloating, pain and difficulty sleeping. While there are a number of treatments that can be used to manage PMS from medications to therapy, there are also supplements that you can try first.
Adaptogens like maca, Rhodiola, holy basil, Panax ginseng, Schisandra, and ashwagandha can improve mental health. This is because adaptogens allow you to adapt better to both mental and physical stress. Including an adaptogen supplement to your daily routine can help you combat certain PMS symptoms like mood or emotional changes as well as aches and pains.
Taking 500 mg of calcium twice a day can help reduce fatigue, cravings and depression symptoms common with PMS. Taking 12000 mg of calcium a day can reduce emotional symptoms caused by PMS. In a three-month period study, women who took calcium supplements noticed less PMS symptoms than they had when not taking the supplements. Calcium supplements have shown to be one of the most effective ways to reduce symptoms of PMS on most women.
Chasteberry is an herb that has been shown to reduce a number of PMS symptoms. Women who took chasteberry supplements noticed a reduction in headaches, water retention, breast soreness, and negative mood swings. You can find this supplement as an extract that is obtained from the fruit of a tree.
Glandular supplements are not the favored choice for everyone. This supplement is made from processed animal glands. However, it can help women regulate their cycles and give their hormones a boost. This is one of the supplements for menstrual cycle that are not that common. Finding glandulars can be difficult as they can only be obtained from practitioners and most practitioners do not prescribe this supplement at all. If your practitioner does use them, they are only meant to be taken over a short amount of time since they are highly concentrated.
Having a magnesium deficiency can make PMS symptoms worse. Individuals with diabetes, who are already taking certain medication and those who suffer from alcohol addiction have an increased chance of being magnesium deficient. Magnesium supplements can help ward off a number of PMS symptoms, especially chocolate cravings since magnesium is often extracted through the cocoa in our bodies. Additionally, magnesium can help reduce headaches, cramps, and anxiety caused from PMS. Be careful which magnesium supplement you take; magnesium citrate can increase bowel movement while magnesium glycinate can provide more calm properties and is a non-laxative.
Vitamin A is an antioxidant that can be highly beneficial for women. This vitamin is essential for the proper development and functioning of the reproductive organs. During the menstrual cycle, vitamin A is necessary to keep the reproductive tissues strong.
When choosing supplements for menstrual cycle problems, don't forget B vitamins. Vitamin B6 is necessary to help keep metabolism balanced, the immune system responsive, and the nervous system functioning properly. This vitamin is necessary for women to be able to remove excess estrogen from their bodies as well. PMS symptoms vitamin B6 supplements can relieve include bloating, anxiety or stress. While vitamin B6 supplements can help reduce some PMS symptoms, consume too much of this vitamin can cause serious health issues, so it is important to speak to your doctor before taking this type of supplement.
Vitamin B12 deficiency can lead to anemia which can result in extreme fatigue. Since fatigue is a common symptom of PMS, it is important for women to get enough of this vitamin. Some women even noticed a decrease in depression symptoms that they normally would experience just before their periods.
Vitamin C is necessary to help the body respond to stress in a healthy way. When you do not consume enough vitamin C, your body tends to release more cortisol, a hormone that causes the body to remain in a stressed state. Vitamin C is also needed to make other hormones such as progesterone, testosterone, and estrogen. When choosing a vitamin C supplement to take, find one that includes bioflavonoids and quercetin. The bioflavonoids help the body absorb the vitamin C more efficiently.
Taking a vitamin E supplement can help reduce breast tenderness that many women experience just before their period. Vitamin E can also reduce bloating, irritability and fatigue associating with PMS. Aside from vitamin E supplements, other ways you can increase your vitamin E is by eating more nuts and seeds as well as vegetable oils.
Vitex, also commonly known as chaste tree, is an herb that many women have seen positive results from. As one of the effective supplements for menstrual cycle, this is not meant to be taken for the long term, but instead for just 3 to 6 months at a time. It can be found over the counter, but this supplement does come in various concentration and quality. It can also be found in tea form.
For additional information on taking supplements, please watch the following video. The video provides helpful ways to reduce PMS symptoms in natural and effective ways.