Supplements for PMS
Vitamin B-6, magnesium, vitamin E, and gamma linolenic acid are among the most helpful supplements for balancing hormones and relieving PMS symptoms. Vitamin B-6, along with other B-complex vitamins, supports the liver in its job of breaking down and neutralizing estrogen. Research has shown that it helps to relieve pre-menstrual bloating and mood swings. Take 100 milligrams of B-6 daily, in the form of a balanced B-complex supplement.
Vitamin E, in the form of d-alpha tocopherol (400 to 800 units daily) helps to balance the ratio of estrogen to progesterone and can relieve PMS symptoms within a couple of months. While vitamin E is nontoxic, it does have a mild anticlotting effect. If you have hypertension or a bleeding disorder consult with your health care practitioner before taking vitamin E supplements.
If you find that you have insatiable cravings for chocolate premenstrually, you may be deficient in magnesium. Chocolate is rich in magnesium, but the high fat, sugar, and caffeine content trigger PMS symptoms. Try taking 400 to 800 units of magnesium daily along with 800 to 1200 units of calcium. Magnesium is needed by the liver to metabolize estrogen, and helps to stabilize blood sugar levels. Low levels of magnesium also contribute to fluid retention. If you suffer from PMS related insomnia, try taking at least half of your calcium-magnesium supplement about an hour before bed. Magnesium and calcium help to relax the mind and body and promote restful sleep.
Gamma linolenic acid (GLA), an essential fatty acid that the body makes from linoleic acid, is also often helpful for relieving many PMS related symptoms. GLA promotes series 1 prostaglandins and helps to normalize hormone production. Because a variety of factors (including aging) can interfere with the body’s conversion of linoleic acid to gamma linolenic acid, many women are deficient in this essential nutrient. Supplements of GLA are available as evening primrose oil, black currant seed oil, and borage oil. Take enough capsules to equal 240 milligrams of gamma linolenic acid daily.
Other Natural Remedies for PMS
Regular exercise is essential for relieving both the emotional and physical discomforts of PMS. Exercise promotes the production of endorphins, the body’s natural mood elevating chemicals, and is one of the best therapies for depression, anxiety, and mood swings. Plan for at least 30 minutes of aerobic exercise four times a week. This is the minimum amount that will make a difference in the way that you feel. Gradually increase the amount of time you spend exercising until you are engaged in some type of aerobic activity 45 minutes six times a week. Choose activities that appeal to you, such as brisk walking, hiking, biking, swimming, dancing, or skating, and vary what you do to avoid boredom. Yoga is also immensely helpful for relieving physical stress and calming the mind. Because emotional tension makes PMS much worse, the time that you dedicate to preventing and relieving stress will repay you many times over. Devote at least 15 minutes daily to meditation, deep breathing exercises, and other forms of deep relaxation to decrease the production of stress hormones that cause physical imbalances. Allow yourself plenty of indulgences, too, in the form of aromatherapy baths, massages, and other ways of acknowledging that you deserve to treat yourself with love and respect.
The emotional aspects of PMS can be every bit as uncomfortable as the physical manifestations, if not more so. Talking with friends can serve as a release for pent-up emotions and provide reassurance that you are not alone in what you are feeling and that your symptoms are not “all in your head.” It can be a tremendous relief just to acknowledge what you are feeling. Journaling can also be immensely helpful in providing an avenue for exploring and releasing feelings. And of course, good therapy can help tremendously if you suspect that there are emotional wounds that are contributing to your PMS symptoms.
