Reviewed by Dr. Sharon Stills, NMD
If you dread the days or even weeks before your monthly period starts because of difficult premenstrual syndrome (PMS) symptoms, here is some good news for you. Mother Nature offers real PMS relief in the form of vitamins, herbs and other natural compounds and supplements that bring balance back to your hormones so you can take back control of your menstrual cycle and feel like yourself – all month long.
Symptoms of PMS
PMS refers to a combination of physical, emotional, and psychological symptoms that occur during the last week of the luteal phase (1 to 2 weeks before menstruation). Symptoms typically start in the 5 days before menstruation begins and go away within 4 days after bleeding starts. PMS varies in severity and duration, ranging from mild discomfort just before your period starts to debilitating symptoms that significantly disrupt your life for a week or more each month.
Symptoms of PMS include:
- Mood swings and emotional instability
- Irritability and increased sensitivity
- Anxiety
- Sadness and depression
- Fatigue and low energy levels
- Bloating
- Breast tenderness
- Headaches or migraines
- Muscle aches and joint pain
- Food cravings
- Digestive issues, including diarrhea
- Insomnia or excessive sleepiness
- Difficulty concentrating
- Acne breakouts
- Decreased libido
- Increased sensitivity to noise or light
What causes PMS?
At its root, PMS is connected to hormonal imbalance. As your period approaches, fluctuations in estrogen and progesterone levels can disrupt your body’s delicate hormonal equilibrium, triggering a cascade of physical and emotional changes.
Your hormones are interconnected. The hypothalamus and pituitary gland – the central command center of your endocrine (hormone) system – work together in the brain to send messages to the rest of the body about which hormones to release and in what amounts. This includes managing progesterone and estrogen levels, but the same system also directs stress hormones (such as cortisol), insulin, and more.
What this interconnectedness also means is that when one hormonal loop is off track, others can be affected. If you have a lot of stress in your life and it’s enough to throw cortisol and other stress hormones into turmoil, for example, you may find that your PMS symptoms are worsening at the same time.
To end the hormonal havoc, you need to focus on helping your hormones and giving your body the support it needs. When you address the hormonal imbalances driving your monthly misery, it’s a surefire way to reign in or completely alleviate the burden of even your worst symptoms.
And this is where vitamins and other natural supplements come to the rescue…
Natural supplements and vitamins/herbs for PMS
Chasteberry (Vitex agnus-castus)
Chasteberry is a traditional herbal remedy that has been used for centuries to manage PMS symptoms. Research has shown that chasteberry works by affecting the hypothalamic-pituitary-ovarian axis, helping to regulate hormone levels and correct estrogen-progesterone imbalances. It also increases dopamine, one of the body’s main “feel good” neurotransmitters. Chasteberry is a key herb for relief of PMS-related fatigue, breast pain, irritability and mood swings. headaches, and bloating and abdominal discomfort. (Chasteberry is a key ingredient in Herbal Equilibrium, our exclusive formula for hormonal balance.)
Magnesium
If you experience menstrual cramps as part of PMS, magnesium can be a game changer. Magnesium helps relax the smooth muscles of the uterus, thereby reducing the intensity of cramps. But that’s not all this amazing mineral offers for PMS relief. Magnesium also acts as a natural tranquilizer, promoting a sense of calm and helping to alleviate anxiety and irritability related to PMS. For your hormones, magnesium helps to activate enzymes involved in hormone production and metabolism, supporting conversion of inactive hormone forms into their active forms and helping to break down and eliminate hormones when they are no longer needed.
Foods sources of magnesium include spinach, almonds, avocados, dark chocolate, and black beans.
Vitamin E
Vitamin E, the powerful antioxidant vitamin, provides powerful relief for PMS symptoms. As studies have shown, Vitamin E provides noticeable relief for PMS-related anxiety, depression, food cravings, and water retention. Vitamin E acts in the body to help reduce inflammation and oxidative stress, which contributes to hormonal balance. Good food sources of vitamin E include almonds, sunflower seeds, spinach, avocado, kiwi and wheat germ oil.
Calcium
Calcium intake has been associated with a reduction in mood swings, bloating, and cramps related to PMS. Calcium helps regulate muscle and nerve function, making it a “soothing” mineral, similar to magnesium. Good food sources of calcium include dairy products like milk, yogurt, and cheese, as well as leafy greens such as kale and broccoli.
Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in the synthesis of neurotransmitters that regulate mood, such as serotonin and dopamine. By influencing neurotransmitter activity, Vitamin B6 helps to alleviate symptoms of PMS, including depression, irritability and fatigue. A British Medical Journal study demonstrated that women who received Vitamin B6 experienced a decrease in overall PMS symptoms compared to those who received a placebo. Good food sources for Vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables.
Omega-3 Fatty Acids
Omega-3 essential fatty acids contain potent anti-inflammatory properties that help to reign in hormone-disrupting inflammation. Omega-3s also support the production and release of hormones, assisting with overall hormonal balance. Specifically for PMS symptom relief, Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to help reduce symptoms such as bloating and breast pain. Good dietary sources for Omega-3s include fatty fish like salmon, mackerel, and sardines. Additionally, plant-based sources such as flaxseeds and chia seeds also contain alpha-linolenic acid (ALA), a precursor to EPA and DHA.
Black Cohosh
Black cohosh (Cimicifuga racemosa). Though widely used for menopause symptoms, black cohosh is also an excellent herb for PMS, especially when it comes to irritability and sleep disturbances.
Evening Primrose Oil
Evening primrose oil (EPO) is derived from the seeds of the evening primrose plant. What makes EPO helpful for PMS is its high levels of gamma-linolenic acid (GLA), an omega-6 fatty acid that helps to modulate hormone levels and reduce inflammation. Women may find evening primrose oil especially helpful for reducing breast pain and tenderness associated with PMS. The recommended daily dose of evening primrose oil varies, but typically ranges from 500 to 1500 mg.
Vitamin D
Vitamin D receptors have been identified in various tissues, including the reproductive system. Vitamin D may play a role in regulating hormone levels, including estrogen and progesterone, which fluctuate during the menstrual cycle and contribute to PMS symptoms. Vitamin D supports healthy mood and and is also a powerful anti-inflammatory, which is helpful for PMS symptoms including breast tenderness.
St. John’s Wort
Many women find the herb St. John’s Wort to be beneficial for PMS symptoms related to mood swings and irritability. The traditional herbal remedy is believed to work by increasing the levels of certain neurotransmitters in the brain. The recommended daily dose can vary, but it’s typically around 300 mg taken in divided doses. Be aware that St. John’s Wort can interact with a wide range of medications, including birth control pills, antidepressants, and blood thinners. Consult with a healthcare professional to ensure its safe and appropriate use.
Ginkgo Biloba
Ginkgo Biloba is an herbal supplement rich in antioxidant and anti-inflammatory properties derived from the leaves of the Ginkgo tree. It is often used to improve cognitive function and may help with PMS symptoms such as mood swings, irritability, and fatigue. Gingkgo can interact with certain medications, so consult with your healthcare provider before using.
Our tips and recommendations on how to treat PMS – naturally!
Upgrade your diet
Focus mostly on changes that will keep insulin and blood sugar from spiking and then dropping suddenly, which helps to stabilize mood and reduce irritability. You can prevent these extreme highs and lows by including protein with every meal and snack and avoiding high-sugar, high carb foods (including alcohol). As you take these away, or limit them, add in fiber, healthy fats and complex carbohydrates to every meal. You’ll be full and satisfied, and feel more stable.
Take a quality multivitamin
To simplify your PMS prevention plan, find a high-quality multivitamin/mineral complex with calcium, magnesium, Vitamin E, Vitamin B6, like the one we’ve formulated just for women, Essential Nutrients, in our SHOP. Thousands of women have told us it has made THE difference in diminishing their PMS symptoms.
Shrink your stress burden
Stress is the number one contributor to worsening hormonal symptoms, so support your body’s overall hormonal balance by reducing your stress burden. Finally achieving PMS relief is a great reason to take up a meditation, yoga and/or a deep breathing practice.
Exercise regularly
Regular exercise can help reduce mood swings, bloating and water retention, fatigue, and menstrual cramps. Even a brisk 20-minute walk is enough to increase the production of endorphins, the body’s natural feel-good chemicals.
Use heat therapy
Applying a heating pad or taking warm baths can help relieve abdominal pain and muscle cramps associated with PMS. Add magnesium/Epsom salts to your bath for added soothing power.
Craving a treat? Try this soothing PMS drink!
This warm and comforting drink combines anti-inflammatory herbs and spices to help promote relaxation, alleviate menstrual discomfort, and provide a soothing experience during PMS. Feel free to adjust the spice quantities according to your taste preferences!
Ingredients:
- 1 cup warm almond milk or your preferred non-dairy milk
- 1 teaspoon honey or maple syrup (optional for sweetness)
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- A pinch of ground nutmeg
- A pinch of ground cloves
Instructions:
- In a small saucepan, gently heat the almond milk over low heat until warm. Avoid boiling.
- Add the honey or maple syrup (if desired) and stir until dissolved.
- Add the ground turmeric, cinnamon, ginger, nutmeg, and cloves to the warm milk.
- Whisk or stir well until all the spices are well combined and the drink is smooth.
- Continue heating the mixture for a few minutes, stirring occasionally, to allow the flavors to blend and the drink to reach your desired temperature.
Finally, pour the soothing PMS drink into a mug and sip slowly. Savor the feeling of sweet relief!
We take PMS seriously
Though it sometimes seems like the rest of the world doesn’t take premenstrual syndrome seriously, we know better than most that PMS symptoms can have a significant impact on your life. If you’re ready to try an approach that is totally safe, natural, we encourage you to change your monthly experience by using the information provided here to clear your own path to PMS relief. We’re here to support you in this journey!
