The occurrence of premenstrual syndrome (PMS) in women is common. Many women experience PMS symptoms enough to want to mitigate them.
The Symptoms of Premenstrual Syndrome
Premenstrual syndrome (PMS) refers to a set of physical and emotional symptoms that women generally tend to experience in the 1-2 weeks leading up to their period.
Many women will aptly use treatments and make lifestyle adjustments to reduce the symptoms of premenstrual syndrome, so that it does not impact their daily life. About 3 out of 4 women report experiencing PMS symptoms at some point.
The physical and emotional symptoms and course of PMS can vary widely. However, each woman who experiences PMS symptoms usually does so in a pattern that is predictable to them. Physical symptoms can include bloating, joint/muscle ache, breast tenderness, fatigue, and weight gain. Conversely, emotional symptoms can include depression and anxiety, mood swings and social withdrawal, as well as changes in appetite.
Over-the-counter treatments have been recommended for PMS symptoms. Many women will favor lifestyle measures and alternative methods as their self-care in the face of PMS. These can include regular exercise, targeted diet and nutrition, and taking steps to reduce stress.
Supplements for Premenstrual Syndrome
Certain natural supplements have benefits and properties which could ease the troubles of premenstrual syndrome for women. Consider how, in the context of sound diet and lifestyle choices, these natural supplements could help you (or your partner) ease PMS symptoms:
Vitamin E supplements could help because it has been shown to inhibit the production of prostaglandins, which is a typical effect of menstruation that causes abdominal cramps. This is, in part, because of the antioxidant properties of vitamin E. It’s best for a woman to take vitamin E in the days leading up and during menstruation.
Calcium could help women experiencing PMS to see a reduction in their symptoms,Daily supplementation of calcium, especially calcium carbonate, has been shown to reduce fatigue, appetite changes, and depression in women who have experienced these symptoms from PMS. Some of the effect is due to calcium’s benefit to the body's hormonal system.
Magnesium is a mineral which could reduce some PMS symptoms when taken in supplement form. Some research suggests taking magnesium could reduce fluid retention during PMS. It has also been recommended for bloating, and mitigating breast tenderness.
St. John’s Wort is an herb known for its potential to reduce depression symptoms, and this includes those which result from PMS. In addition, an oral St. John’s Wort supplement could potentially reduce anxiety and dietary cravings as well during PMS.
Ginkgo biloba is an herbal remedy with many potential uses. There is evidence to suggest that consistent supplementation with the leaf extract of ginkgo biloba could reduce PMS symptoms, and perhaps to a significant degree.
Evening primrose oil (EPO) is made from a plant of the same name, which is native to the Americas. It’s a natural source of an omega-6 fatty acid called GLA, which has anti-inflammatory properties. Evening primrose oil has a reputation for helping to ease PMS symptoms, and there is research which supports this application of EPO.
If you or your partner have experienced PMS, then take note of the natural supplements here which could help. Always talk to your health provider before taking a supplement to address PMS, as some supplements could have interactions with certain medications.