Almost all women experience some PMS symptoms in their lifetime (or the unlucky group that experiences them every single month). PMS is no joke and the symptoms can be incredibly hard to control or manage at all. PMS is short for premenstrual syndrome that typically comes one to two weeks before a woman’s menstrual cycle.
There are not only dozens of possible symptoms associated with PMS but also a variety of factors and causes, one main one being the hormonal shifts that happen during the lead up to a menstrual cycle. Symptoms can range from minor to severe and can often vary month to month making it extra difficult to plan for and deal with. Some of the most common symptoms are cramps, bloating, breast tenderness, mood swings, cravings, and irritability. We’ll walk you through some natural supplements to add to your health routine to relieve you of some of the miserable monthly symptoms and make PMS a lot less unwelcome of a guest.
Natural vitamins and minerals
While everyone’s body is extremely unique, there are some scientifically backed and all-natural additions you can make to your diet to help relieve you of miserable PMS symptoms. As with all supplement and healthcare routines, the key is sticking to it to see results. When you give some of these a go, try to take them regularly for at least a month (if not two) to really start to see some relief.
Vitamin B6 is a really well-rounded vitamin that happens to also have great effects for women suffering from PMS. B6 plays a big role in creating the brain’s neurotransmitters. It also regulates serotonin and norepinephrine in your body. As shown in this clinical study, B6 can really help during this dreaded time of the month by helping to reduce the emotional symptoms of PMS like irritability, mood swings and the blues.
Of course calcium is best known for its work in supporting healthy bones and muscles. It’s a really important staple vitamin for women in general. What you might not have known is that studies have shown calcium can also play a vital role in reducing symptoms of PMS like fatigue, anxiety, and depression. Several studies, like this one, have shown that taking calcium alone for several months had a positive effect on the test group who also had lower rates of cramps and physical pain.
Magnesium is another staple vitamin that everyone should try and incorporate into daily supplement routines. It has a phenomenal amount of positive effects including aiding with sleep, anxiety, and energy. Studies have also shown it can also help relieve a lot of the physical symptoms of PMS like headaches, bloating and cramps, while also reducing cravings and moodiness.
Primrose Oil has a lot of supportive qualities and is loved for its ability to balance hormones. Using it in the evenings has provided the best support for most women who use it for PMS aid. It has been shown to relieve PMS pain associated with cramps, headaches, aches and pains.
If you’re on board with starting or upping your calcium dosage to help with PMS, don’t forget your Vitamin D! It’s crucial for calcium absorption and also helps with bone health. Most people don’t get the right amount of Vitamin D in their diet and it’s a great staple to add regardless of the severity of your PMS symptoms. That said, Vitamin D has been shown to have positive effects on reducing PMS symptoms since it also helps to regulate hormones along with its many other functions. It has anti-inflammatory properties as well so it can help reduce physical discomforts like cramps and achiness.
Omega-3 fatty acids have a wide range of helpful effects, including boosting brain function and improving heart health. For women struggling with the nasty symptoms stemming from PMS it has also been shown to help with mood-stabilization, decreasing inflammation, and relieving cramps.
Ashwagandha is a root that grows in India, the Middle East and parts of Africa. It has been used since ancient times in many forms. Most commonly today, it’s used to reduce stress and anxiety and boost energy. There is some evidence that Ashwagandha also has anti-inflammatory effects making it a great addition to your PMS supplement routine for relieving cramps and bloating.
How to step up your PMS supplement routine
Supplements can be overwhelming at times but it takes time to really make a new habit or routine stick, so be patient with yourself and stick with it! These 7 vitamins and healthy supplements are some of the most popular for reducing PMS symptoms but like all supplements, only help if you stick to it and give it some time to really get to work. As always, consult with your medical professional and make sure you are incorporating these in the right form and dosage for your body.