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Supplements for pms

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What is premenstrual syndrome?

Premenstrual syndrome (also called with its acronym PMS) encompasses a wide range of symptoms that occur on a regular basis before menstruations. They can be severe enough to disturb the daily life of a woman, and usually affect 30 to 40% of women.

The symptoms usually appear regularly, 1 to 2 weeks before the me...

What is premenstrual syndrome?

Premenstrual syndrome (also called with its acronym PMS) encompasses a wide range of symptoms that occur on a regular basis before menstruations. They can be severe enough to disturb the daily life of a woman, and usually affect 30 to 40% of women.

The symptoms usually appear regularly, 1 to 2 weeks before the menstruations. The most common symptoms are a lower level of energy, tension or irritability, migraines or headaches, breast pain, and even depression or strong mood swings (in 10% of women).

Supplements for premenstrual syndrome

Calcium

Calcium effect on premenstrual syndrome has been studied, due to the fact that symptoms of calcium deficiency are quite similar to symptoms of premenstrual syndrome. In studies, it appears that taking a calcium supplement effectively reduces the symptoms of premenstrual syndrome, notably during the two weeks between ovulation and menstruations, where these symptoms are normally the more acute.

Zinc

Women suffering from premenstrual syndrome usually have a low level of zinc in their body, according to studies. Zinc is required by many hormones to work properly, notably the one that control prolactin secretion. Prolactin is an hormone that induces milk production, and has been found to increase symptoms of premenstrual syndrome. When zinc level is low, prolactin production increases (an then oostPMS symptoms). On the contrary, high level of zinc reduces the release of the hormone.

Therefore, supplementation with zinc has been found useful to reduce symptoms of premenstrual syndrome. Effective dosage is 30-40mg per day.

Vitamin E

Vitamin E has been shown to work well for some of the symptoms of premenstrual syndrome. It works especially well to decrease the symptoms related to the nervous system, such headaches and migraines, fatigue and insomnia, stress or anxiety, and even depression. It can also help to reduce breast tenderness and avoid weight gain.

Dosage

  • Calcium: 400-600mg (1000-1200mg per day is recommended for women, but you are normally supposed to get some in your diet, so exceeding 600mg is not suitable without medical supervision).
  • Vitamin D: 1000 IU per day
  • Zinc: 15 to 20 mg / twice per day
  • Vitamin E (mixed tocopherols): 400 IU per day
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