Key Nutrients to Alleviate PMS Symptoms—and How to Source Them
For many women, the approach of their monthly cycle insinuates not just the start of their period but also the unwelcome arrival of premenstrual syndrome (PMS). Symptoms range from mood swings and bloating to severe cramping and food cravings, making this phase challenging to navigate for many. What if, instead of reaching for over-the-counter remedies, we could proactively manage these symptoms through our diet? Nutrition plays a pivotal role in our body's physiological balance, and certain nutrients have been found to be particularly effective in managing PMS symptoms. In this blog, we explore these essential nutrients and provide guidance on how to incorporate them into your diet, either through food or supplements.
Key Nutrients
1. Calcium
Research indicates that calcium can help alleviate mood swings, bloating, and other PMS symptoms. A daily intake of 1000-1300 mg of calcium is recommended.
Food Sources: Dairy products like milk, cheese, and yogurt are excellent sources. For a non-dairy route, consider kale, broccoli, or almonds.
Supplements: If your diet lacks these foods, consider a calcium supplement, ensuring you choose one that's well-absorbed, such as calcium citrate.
2. Magnesium
Magnesium is another key player, particularly effective in reducing water retention and bloating. It also can improve sleep—a boon considering the insomnia that PMS can sometimes induce.
Food Sources: Load up on spinach, almonds, black beans, and pumpkin seeds.
Supplements: If incorporating these foods into your diet is challenging, magnesium in supplement form can also be beneficial. Look for magnesium citrate or magnesium glycinate for better absorption.
3. Vitamin B6
This vitamin plays a critical role in mood regulation, potentially helping reduce irritability and boost mood during the premenstrual phase. The recommended dietary allowance (RDA) for adult women is 1.3 to 1.5 mg/day.
Food Sources: Chicken, turkey, tuna, bananas, and potatoes are rich in vitamin B6.
Supplements: A B-complex supplement can help ensure you're getting enough B6 along with other beneficial B vitamins.
4. Omega-3 Fatty Acids
These essential fats have been shown to decrease the intensity of period pain and reduce depressive symptoms, likely due to their anti-inflammatory properties.
Food Sources: Fatty fish like salmon, mackerel, and sardines are great sources. For vegetarians and vegans, flaxseeds, chia seeds, and walnuts are alternatives.
Supplements: High-quality fish oil or algal oil supplements can be a convenient way to get your omega-3s.
5. Vitamin D
Emerging research suggests that vitamin D may help alleviate symptoms of PMS, with its role in calcium regulation and mood modulation being particularly notable.
Food Sources: Fatty fish, egg yolks, and fortified foods like milk and orange juice are good sources. However, sunlight is one of the best ways to get vitamin D.
Supplements: Considering the limited dietary sources, a vitamin D supplement can be especially helpful, particularly in winter months.
Managing PMS with Herbal Remedies
While modern medicine offers several treatments for managing PMS, an increasing number of women are turning to the ancient wisdom of herbal remedies. Nature's bounty is rich with plants known for their therapeutic properties, offering a gentler, yet effective, approach to alleviating PMS symptoms. In this blog, we'll explore the power of herbal remedies in managing PMS and guide you on how to use them safely and effectively.
1. Chaste Tree Berry (Vitex Agnus-Castus)
Chaste Tree Berry, or Vitex, stands out for its hormone-balancing effects. It's particularly beneficial for those experiencing mood swings, breast tenderness, and irregular cycles. By influencing the pituitary gland, it helps normalize the balance of estrogen to progesterone, addressing the root of many PMS symptoms.
How to Use:
Dosage: A daily dose of 150-200 mg of chaste berry extract is recommended. It's best taken in the morning to align with your body's natural hormonal rhythm.
Duration: Consistency is key. It may take up to three months to experience noticeable benefits.
2. Evening Primrose Oil
Rich in gamma-linolenic acid (GLA), Evening Primrose Oil is a hero for those struggling with breast tenderness and emotional symptoms of PMS. GLA is an omega-6 fatty acid that plays a critical role in reducing inflammation and hormone regulation.
How to Use:
Dosage: 500-1000 mg of Evening Primrose Oil capsules daily, based on severity of symptoms.
Note: It's important to start with a lower dose and gradually increase to avoid potential digestive upset.
3. Ginger
Ginger isn't just for soothing your stomach or spicing up a meal; it's also effective in reducing the severity of PMS symptoms, particularly menstrual cramps. Its natural anti-inflammatory properties make it a go-to remedy for pain relief.
How to Use:
Method: Incorporate ginger into your diet by adding fresh ginger to teas, meals, or consuming ginger supplements.
Dosage: For supplement form, 250-500 mg daily during the luteal phase of the menstrual cycle (the period between ovulation and the start of menstruation) is suggested.
Guidelines for Herbal Remedy Use
Consultation: Always consult with a healthcare provider before starting any herbal remedy, especially if you are pregnant, breastfeeding, or taking medication.
Quality Matters: Opt for high-quality, organic products from reputable sources to ensure safety and efficacy.
Patience is Key: Herbal remedies typically take time to exhibit their full effects. Allow at least three menstrual cycles to assess the benefits fully.
A Holistic Approach
While herbal remedies can be powerful allies in managing PMS, they're most effective when part of a holistic approach to wellness. Incorporating regular exercise, a balanced diet, sufficient sleep, and stress-management techniques like meditation or yoga can enhance the benefits of herbal treatments, leading to better overall health and well-being.
Closing Thoughts
Nature offers a wealth of resources for managing PMS symptoms gently and naturally. By understanding how to use these herbal remedies wisely, you can harness their power to not only alleviate your PMS symptoms but also improve your overall health. Remember, individual responses can vary, so it may require some experimentation to find the combination that works best for you. Celebrate the wisdom of your body by listening to it and nurturing it with the natural support it craves.
