Vitamins for PMS Relief
Premenstrual Syndrome (PMS) is a condition that plagues many women in the one to two weeks time before a menstrual period. PMS has been linked to hormonal imbalances (excessive estrogen and inadequate levels of progesterone) and causes many symptoms. With some women, these symptoms are just a minor bother, but others have severe symptoms that interfere with their day-to-day life. Although diet alone cannot cure PMS, the vitamins in food and supplements can ease the discomfort.
Symptoms
There are many symptoms of premenstrual syndrome, with the most common being acne, anxiety, abdominal bloating, backaches, breast tenderness, cramps, depression, food cravings, fatigue, dizziness, headaches, insomnia and joint pain. Some women find these symptoms to be an annoyance and others find and more severe ones (drastic mood swings, outburst of anger and even suicide) to be incapacitating and take over their daily lives. According to The American College of Obstetricians and Gynecologists, "supportive evidence has suggested that vitamins and minerals may help combat some of the more common symptoms of PMS." It is recommended that all women take a multi-vitamin; however, adding extra milligrams to the supplements below are quite effective in curbing symptoms. Make sure that the added milligrams of the vitamins below to your multivitamin do not exceed the recommended dose per day.
B Vitamins
One of the B vitamins, B6, helps the liver to eliminate excessive estrogen in the body, which is known to be a primary cause of PMS. It works as a natural diuretic helping to relieve the bloating in a woman's body. The B vitamins work best if taken together as a complex. In this formula, vitamin B5 reduces stress, and vitamin B12 helps prevent anemia and regulates all bodily functions. Recommended doses between 50 to 200 mg daily can help regulate PMS.
Vitamin E
This vitamin in the form of d-alpha tocopherol has the ability to reduce PMS symptoms such as anxiety, breast tenderness, irritability, depression and food cravings. Recommended doses are 400 to 600 international units (IU) per day.
Calcium
Calcium helps to balance the fluctuations between estrogen and progesterone during a woman's menstrual period. This vitamin has the ability to help prevent mood swings, cramps and bloating caused by water retention. Calcium is best absorbed and utilized when taken together with magnesium and vitamin D. Recommended dose of calcium is between 1000 to 1500 mg daily. There are different types of calcium; the most are calcium carbonate and calcium citrate.
Evening Primrose Oil
Evening Primrose Oil (EPO) is not really called a vitamin, but a rich source of the omega-3 fatty acids crucial to helping PMS symptoms. This supplement relieves breast tenderness, fluid retention, and mood swings. Recommended dose is between 2000 to 3000 mg per day as needed.
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