4 PMS Vitamins That Can Help You Manage Symptoms


Some research suggests that nutritional deficiencies may play a role in PMS symptoms.

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Premenstrual syndrome, or PMS, refers to a group of symptoms that menstruating people may experience during their menstrual cycle. Specifically, PMS tends to occur between ovulation and the start of your period.

Having PMS is no fun. You may experience physical, emotional, and mental symptoms that interfere with your daily life. Symptoms can include mood swings, bloating, acne, and headaches, depending on the United States National Library of Medicine.

PMS is very common. According to Office of Women’s Health.

Fortunately, there are ways to reduce symptoms. Low levels of certain nutrients can be a potential cause of your PMS symptoms, and adding them to your routine can help.

Vitamin D, calcium, B vitamins and magnesium are all essential nutrients for hormonal balance and are commonly associated with PMS symptoms, according to a January 2018 study in the Cochrane Database of Systematic Reviews​.

B vitamins are important for overall health and play a role in energy production and metabolism. B vitamins may also play a role in reducing PMS symptoms.

According to a May 2011 study in The American Journal of Clinical Nutrition. It should be noted that in this case, taking supplements did not have the same effect.

Vitamin D is an essential nutrient that most people don’t get enough of. The sun is an excellent source of vitamin D, but many of us spend most of our hours indoors. While some foods contain vitamin D, an estimated 42% of Americans are lacking in this nutrient, according to the Cleveland Clinic Mercy Hospital.

According to a February 2019 review in Obstetrics and Gynecological Sciences. Researchers recommend vitamin D supplementation as an inexpensive approach to reducing PMS symptoms.

Low calcium levels during the luteal phase have also been shown to cause and worsen PMS symptoms, according to the study by ​Sciences of obstetrics and gynecology.

Taking calcium supplements may be particularly helpful for mood-related PMS symptoms like mood swings, anxiety and depression, according to a January 2017 study in Obstetrics and Gynecological Sciences. An additional dose of 500 milligrams of calcium has been suggested as an effective treatment for mood disorders during PMS.

Low levels of magnesium have also been linked to symptoms of PMS. One theory is that high calcium levels interfere with magnesium absorption, resulting in low levels of the nutrient, according to Penn Behrend State.

Magnesium supplementation combined with vitamin B6 has been shown to be effective against PMS, according to a December 2010 study in Iranian Journal of Nursing and Midwifery Research.

Your general diet and lifestyle could affect the severity of your PMS symptoms. According to a study carried out in August 2019 in Nutrients.

It can be difficult to pinpoint the cause of your PMS symptoms, and nutritional deficiencies can influence their severity. More research is needed in this area, but if you’re concerned about PMS, talk to your doctor to see if your diet might be playing a role.


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