Table of Contents
Introduction
Premenstrual Syndrome (PMS) is an unpleasant yet common experience for many women, with symptoms ranging from cramps and bloating to mood swings, headaches, and fatigue. While some women experience mild discomfort, others deal with severe symptoms that affect their daily routines. The good news is that PMS symptoms can be managed naturally with lifestyle changes, dietary habits, and PMS relief supplements.
Many women are turning to natural PMS relief options instead of over-the-counter medications, as supplements provide relief to hormonal balance and symptom relief. We would explore the best supplements for PMS symptoms and offer tips on choosing the right one.
What Causes PMS Symptoms?
According to research, PMS is caused by the fluctuation of estrogen and progesterone levels during the menstrual cycle. These hormonal changes influence brain chemicals like serotonin, a neurotransmitter that affects mood, sleep, and appetite. When serotonin drops, it can lead to irritability, anxiety, and depression—classic PMS mood symptoms.
Other Physical symptoms such as cramps, bloating, and breast tenderness may result from hormonal imbalances, inflammation, and nutrient deficiencies. Studies show that many women with severe PMS symptoms have low levels of magnesium, vitamin B6, and calcium.
How Supplements Can Help Alleviate PMS
PMS relief supplements provide the body with the essential nutrients, vitamins, and herbal remedies needed to regulate hormones, reduce inflammation, and relieve symptoms like cramps and bloating. Here’s how supplements can help:
- Many PMS relief supplements contain ingredients that help balance estrogen and progesterone, which regulate hormones.
- Reducing Inflammation and Cramps.
- Certain B vitamins, especially B6, play a vital role in producing serotonin, the mood-enhancing neurotransmitter. By boosting serotonin levels, supplements can help alleviate mood swings, anxiety, and depression associated with PMS.
- Herbal ingredients such as dandelion root and ginger have natural diuretic properties that help reduce bloating and water retention, common PMS symptoms. These herbs also promote better digestion, which can relieve other digestive-related issues that might occur during PMS.
Key Ingredients to Look for in PMS Supplements
Finding the right PMS relief supplements can make a significant difference in managing symptoms like cramps, mood swings, and bloating. Below are the most effective ingredients when choosing a supplement for natural PMS relief.
- Magnesium: Magnesium is valued for its muscle-relaxing properties and role in regulating blood sugar levels and reducing inflammation, effectively alleviating PMS-related cramps. Research indicates that magnesium supplementation can diminish the severity of PMS cramps and enhance mood by supporting serotonin production. Studies have also found that women with severe PMS symptoms often have lower magnesium levels.
- Vitamin B6: Vitamin B6 is crucial for the production of neurotransmitters like serotonin and dopamine, which regulate mood. Supplementing with B6 can improve mood stability, reduce irritability, and alleviate PMS-related depression. Additionally, B6 supports estrogen metabolism and may relieve breast tenderness and fatigue symptoms. Clinical trials suggest that doses up to 100 mg/day can be beneficial in treating premenstrual symptoms and depression.
- Chasteberry (Vitex Agnus-Castus): Chasteberry is a herb traditionally used to regulate the menstrual cycle and reduce PMS symptoms. It is believed to influence hormone levels, particularly by increasing progesterone, which can help alleviate symptoms like breast tenderness, irritability, and mood swings. Studies have demonstrated the efficacy and tolerability of chasteberry in reducing PMS symptoms.
- Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce inflammation, alleviate pain, and improve mood. They are particularly effective in relieving PMS-related cramps and joint pain. Research suggests that omega-3 supplementation can reduce PMS pain and support the function of neurotransmitters like dopamine and serotonin.
- Calcium is essential for regulating muscle function and can help reduce muscle cramps during PMS. It also aids in preventing bloating and reducing water retention, common PMS symptoms. Research indicates calcium supplementation can alleviate irritability and mood swings and decrease overall PMS severity. A daily intake of 1,200 mg of calcium is often recommended for optimal results.
Top 3 PMS Relief Supplements
Choosing the right PMS relief supplement can help ease cramps, mood swings, and bloating naturally. Here are the top three highly rated options for managing PMS symptoms effectively:
1. PMS Support Supplement for Women – Best for Cramps
This supplement is formulated with a blend of DIM, chasteberry, black cohosh, and ashwagandha to balance hormones and relieve menstrual cramps.
Key Ingredients: DIM, chaste berry, black cohosh, ashwagandha
Benefits: Alleviates period cramps, supports hormonal balance, and aids in menopause-related symptoms
How it Works: This supplement focuses on hormonal balance and muscle relaxation to ease menstrual cramps.
Supplement tips; take this supplement at least two weeks before your period to allow its ingredients, like chasteberry and DIM, to regulate hormones effectively
2. Habit PMS Support – Best for Mood Swings
Habit’s PMS Support supplement combines B vitamins, vitamin D, chasteberry, and ashwagandha to address hormonal imbalances and mood fluctuations associated with PMS. This gluten-free and non-GMO formula aims to provide comprehensive support for premenstrual symptoms and stress.
Key Ingredients: B vitamins, vitamin D, chaste berry, ashwagandha
Benefits: Supports hormone balance, alleviates mood swings, and reduces stress
How it works: This supplement targets neurotransmitter support to stabilize mood and reduce stress.
Supplement Tips: Caffeine can worsen mood swings, so limit coffee and energy drinks while taking this supplement
3. Hormone Balance for Women – Best for Bloating
This liquid supplement features a blend of black cohosh, stinging nettle, red raspberry leaf, and chaste berry, designed to support hormonal balance and alleviate symptoms like bloating. Its liquid form allows for faster absorption, making it a convenient option for those seeking quick relief.
Key Ingredients: Black cohosh, stinging nettle, red raspberry leaf, chaste berry
Benefits: Promotes hormonal balance, reduces bloating, and supports menstrual health
How it works: This supplement helps reduce water retention and improve digestion, which relieves bloating.
Supplement Tips: Pair this supplement with foods like ginger, fennel, and leafy greens to enhance digestion and minimize water retention.
How to Choose the Right PMS Supplement
Finding the best PMS relief supplement depends on your specific symptoms and overall health needs. Understanding key ingredients and how they work can help you make an informed choice. Here are a few points to note when choosing a PMS supplement;
- Identify Your Main Symptoms
- Choose supplements free from artificial fillers, additives, and excessive sugars to ensure better absorption and fewer side effects.
- Ensure the supplement contains research-supported nutrients like calcium, DIM, and black cohosh for effective relief.
- If you have underlying health conditions or take medications, seek medical advice before adding new supplements to your routine.
- If you have a busy schedule, opt for once-daily capsules or gummies instead of multiple doses throughout the day.
Lifestyle Tips to Enhance PMS Relief
Simple lifestyle changes alongside PMS relief supplements can enhance their effectiveness and help you feel better during your menstrual cycle. Here are some tips:
- Exercise Regularly: Physical activity, such as walking, swimming, or yoga, can help reduce cramps.
- Get Enough Sleep: Aim for 7-9 hours of restful sleep each night to help your body cope with hormonal fluctuations and reduce fatigue and mood swings.
- Eat a Balanced Diet: Focus on whole foods, fibre-rich, healthy fats, and lean proteins. Avoid excessive caffeine, sugar, and salty foods that can worsen PMS symptoms like bloating and irritability.
- Drink plenty of water throughout the day to reduce bloating and help your body flush out excess hormones and toxins. Aim for at least eight glasses a day.
Frequently Asked Questions
Yes, most PMS supplements are safe when taken as directed. However, checking the ingredient list for any allergens or substances you may be sensitive to is essential.
While it is generally safe to combine supplements that target different PMS symptoms (like cramps, mood swings, and bloating), it’s essential to follow the recommended dosages. Be cautious when combining supplements that contain similar ingredients to avoid overdosing.
The time it takes for PMS supplements to work can vary depending on the supplement and your body’s response. For some women, noticeable relief can be seen within a few days, while for others, it may take up to 2 to 4 weeks of consistent use to feel the full benefits. Be patient and consistent with your regimen.
A Word From Vitamins For Woman
Finding the right PMS relief supplement can make a significant difference in managing your symptoms, whether it’s cramps, mood swings, or bloating. You can naturally alleviate your PMS discomfort by selecting the right, adopting lifestyle changes, and maintaining a balanced approach. Always consult a healthcare provider with specific concerns or underlying health conditions. You can enjoy more comfortable menstrual cycles and improved well-being with the right supplements and habits.
- Mount Sinai Health Library: Premenstrual Syndrome. Retrieved from: https://www.mountsinai.org/health-library/condition/premenstrual-syndrome
- Royal College of Obstetricians and Gynaecologists (RCOG): Managing Premenstrual Syndrome (PMS). Retrieved from: https://www.rcog.org.uk/for-the-public/browse-our-patient-information/managing-premenstrual-syndrome-pms/
- National Center for Biotechnology Information (NCBI): Effectiveness of Treatments for Premenstrual Syndrome. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC27878/
PubMed: A Study on Magnesium Supplementation and PMS Relief. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/15886402/
National Center for Biotechnology Information (NCBI): A Review on Herbal Remedies for PMS. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9790166/table/t0003/
National Institute of Child Health and Human Development (NICHD): Premenstrual Syndrome. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK560698/
- National Institute of Child Health and Human Development (NICHD): Polycystic Ovary Syndrome (PCOS). Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK560698/
