Premenstrual syndrome is a pattern experienced by women monthly, which is usually about the start of the week before periods.
The symptoms tend to disappear three to four days after the beginning of the period.
Normally, PMS tends to cause psychological or physical symptoms such as insomnia, bloating, depressed mood, anxiety, mood swings, and headaches.
There are several supplements for PMS. Cognitive therapy, medications, and lifestyle changes are some ways to manage PMS symptoms.
There is also proof that certain that dietary supplements can be beneficial to those women experiencing PMS. Some of the supplements you can try include:
Most women experiencing PMS symptoms respond to magnesium supplements, which may aid in minimizing symptoms of depression, anxiety, tension, bloating, tiredness, headache, and irritability.
It is believed that magnesium can massively improve PMS-related mood swings.
Meanwhile, studies suggest that consuming magnesium supplements may assist in preventing or minimizing headaches that are associated with the menstrual cycle.
- St John’s Wort
St John’s Wort herb is traditionally used to ease or relieve mild anxiety and low mood.
It is mostly recommended to women who prefer a more natural approach. It helps manage mood swings that are related to PMS.
Studies have also proven that it is effective for behavioral and physical symptoms related to PMS. It is also useful in cases where one experiences depression and anxiety as the main symptoms.
The herb is mainly effective in treating depression since it acts as an antidepressant.
- Vitamin B-6
Vitamin B-6 is usually involved in producing neurotransmitters that play a role in mood changes. Vitamin B-6 is soluble in water and present in lots of food you eat, such as:
- Organ meats and liver
- Fish such as salmon, tuna
- Starchy veggies and potatoes
- Chickpeas and many other breakfast portions of cereal
Daily intake of Vitamin B-6 supplement may help with lots of psychological signs of PMS, such as anxiety, irritability, and moodiness.
Consuming Vitamin B-6 daily is vital because the body normally does not store B-6.
Vitamin B-6 is also useful because it assists the brain in manufacturing serotonin, a hormone usually known as the feel-good hormone that aids in regulating your mood.
- Starflower Oil
Most women report relief after consuming gamma-linolenic acid, which is an omega-6 fatty acid that aids in the relief of PMS symptoms.
It helps with symptoms that have inflammations like breast tenderness and abdominal cramps since it prevents inflammatory prostaglandins.
- Fatty acids
Some fatty acids, like alpha-linolenic acid and gamma-linoleic acid, contain anti-inflammatory effects that help with the PMS symptoms.
Gamma-linoleic acid is commonly found in evening primrose oil, which has a long history of being used for PMS.
Studies reveal that a mixture of fatty acids such as oleic acid, linoleic acid, and gamma-linoleic acid reduces PMS symptoms in those who took about 2 grams of the mixture per day.
Studies have shown that the chasteberry herb may help relieve some PMS symptoms such as negative mood, breast fullness, headache, and water retention.
The extract of chaste berry is obtained from the fruit of a tree, and it has been used for a thousand years by women to make menstrual problems easy.
To most people, PMS can be a traumatizing ordeal.
Therefore, some supplements can aid with both emotional relief and physical symptoms.
A lot of supplements are more effective, and therefore, you should consider trying one.
Always seek a doctor's advice before deciding on the one to use.