If you suffer from all the various maladies of pms have you considered using pms supplements to deal with them?

These supplements for pms help to ease many of the issues women face such as irritability-mood swings-cravings-fatigue-breast pain-depression-food craving-cramps-bloating-headache. If you suffer from pre menstrual syndrome, they you will want to know about these supplements and minerals.

There have been recent articles and studies coming out the Mayo Clinic that recommend supplements to ease the problems associated with one’s period. So what supplements are we talking about?

There are many but we will focus on estrogen supplements, progesterone, serotonin, calcium, and magnesium. We will look at other possibilities including herbal, natural and organic supplements. Vitamins are discussed in their own article.

There are other remedies for menstrual cycle pain and symptoms, but here we are focusing only on the impact that supplements can make.

So what has the Mayo Clinic said about supplements and menstruation?

What are the issues with regulation of supplements?

Which minerals and supplements are the best solutions for pms and which ones are just good solutions?

What is the best supplemental treatment overall?

The Menstrual Cycle

Premenstrual Stage – Obviously many pms symptoms start in this stage. This stage last from one to three weeks prior to the start of menses or menstrual bleeding.

Follicular Stage- This is the stage in which there is a large production of estrogen so that the uterine lining can be built up and thickened. Since estrogen is also breast creating material, your breasts can swell and be sore in this stage.

Ovulation begins in this stage and pms symptoms might be strongest in this stage including bloating.

Luteal Stage – This stage sees the production of a large quantity of progesterone to counteract the estrogen in the follicular stage. The egg moves into position in this stage and if it is fertilized it embeds into the ovary but if it is not fertilized in moves into position to be excreted in the next stage. PMS symptoms continue in this stage but not quite as bad as the previous two.

Period – This is the bleeding stage. At this stage blood, extra uterine lining, the eggs that are not fertilized and any fluid retained to this point. Bloating ends in this stage as do most symptoms after a day or two of bleeding.
Post Menstrual Stage – Some women experience the same type of symptoms as pms a week or two after menses (bleeding) stops. It is abbreviated as upper case PMS.

Mayo Clinic Recommendations: According to the Mayo Clinic many women report relief from pms by using herbal supplements. In their own studies the Mayo Clinic has found that hormonal and mineral supplements have a positive effect on the symptoms of pms. However there is much concern regarding the lack of regulation of all supplements.

Estrogen and Progesterone: Hormone Replacement Therapy (HRT) is not recommended as a supplement to improve the symptoms of pms. All research appears to indicate that women receiving HRT in menopause or premenopause have all the same symptoms as in pms. (Natural-Progesterone-Estrogen-Supplements.com)

However the Mayo Clinic also reports that there a progesterone creams “derived from wild yams and soybeans. Some women report that these creams relieve symptoms. No scientific studies have proved their effectiveness.” (mayoclinic.com/health/premenstrual-syndrome)

Serotonin is a very important supplement for dealing with pms. This is because serotonin aids in the “feel good” emotions and these are the emotions we would want to build on during pms. A lack of serotonin can lead to anxiety, depression and insomnia, all problems that occur during pms. It is believed that there are lower levels of serotonin in the body during the menstrual cycle. Serotonin supplements will increase the amount of serotonin in the brain.

In order for a serotonin supplement to be safe and effective, it must be contained within tryptophan (5 HTP). The brain will not allow “outside” serotonin like a supplement to enter the brain and the central nervous system (CNS) but it will allow tryptophan in. So a supplement of tryptophan + serotonin is both safe and effective for dealing with pms issues. Dosage should be 100 to 300mg.

Calcium: It is important for women suffering from pms to take a calcium supplement. This supplement helps reduce the fatigue, depression and appetite changes of pms. It is recommended that women take between 500 and 1200 mg of calcium every day. Calcium is also the most validated supplement used for pms as study after study has shown it to be effective.

Magnesium also seems to be a major player in helping women to deal with pms. It seems a magnesium deficiency leads to problems like the ones we find in pms. A recent study shows that magnesium may indeed help relieve the pain and discomfort of pms. The Mayo Clinic recommends that “Taking 400 mg of supplemental magnesium daily may help to reduce fluid retention, breast tenderness and bloating in women with premenstrual syndrome.” (www.mayoclinic.com/health/premenstrual-syndrome/DS00134/DSECTION=alternative-medicine)

Chromium picolinate helps in curbing appetite and food cravings during pms. It also helps to regulate glucose during this time so that the amount of sugar in the blood does not impact the hormonal balance any more than it already is during the menstrual cycle.

Herbal Supplements

Chaste berry chaste berry may help relieve certain PMS symptoms, including negative mood, headache, breast fullness, and water retention.

Chaste berry extract comes from the fruit of a tree, and has been used for thousands of years by women to ease menstrual problems. But evidence is limited supporting chaste berry for PMS symptom management.

More studies are needed to confirm its effects.

Black cohosh has been used consistently as an herbal supplement to aid pms sufferers. It is known to relieve menstrual cramping and nervousness and anxiety.

Ginger has been used to fight off anxiety and fatigue. Dandelion (the herb not the flower) is another herbal supplement and it is a diuretic used to eliminate some of the bloating, fluid retention and weight gain of pms. Dandelion is also a source of iron, calcium, Vitamin A and Vitamin C.

There are creams made from wild yams that can help with pms symptoms. Wild yams are sometimes known as ‘natural progesterone’ and that is one reason why it is effective against pms symptoms. Cramp bark, which can also be called viburnum and you can buy it at almost any health food or vitamin store.

This herbal supplement aids cramping and causes relaxation so that emotions are relaxed as well. It causes the uterus to relax and it has astringent properties that can be useful during heavy period bleeding. Another herbal supplement that is highly recommended for pms is evening primrose oil which can help to ease irritable moodiness and depression. It also helps with the swollen tender breasts.

Women can take about 500mg every day all month long, not just during the menstrual cycle.

Ginko is one of the oldest trees in the world and the supplement made from it enhances blood flow and circulation. It is a non-flowering plant and that is very unusual. It can thin the blood making the stage of period bleeding easier with less cramping and less dehydration. It is also known to increase mental alertness, stamina and positive mood. Ginko can be made into tea or it can be purchased as tablets.

“Controlled studies have revealed that Ginkgo does improve cognitive functioning due to improved blood flow in arteries and capillaries.” (http://www.gardensablaze.com/HerbGinkgoMed.htm)

Lemon Balm has been used for hundreds of years to treat anxiety and insomnia during the menstrual cycle. As a tea it is also used to treat cramping and spasms. “Recent evidence suggests that lemon balm has a depressant or sedative action on the central nervous systems of laboratory mice. The German Standard License for lemon balm tea approves it for nervous disorders of sleep and of the gastrointestinal tract, and to stimulate the appetite.” (Wichtl and Bisset, 1994).

Burdock is an herbal supplement that assists in the reduction of bloating and also helps to relieve cramping as it is a natural diuretic. The leaves are often made into a tea. Maca is another one and it is known to reduce anxiety. This herb has been used in Peru for hundreds of years to treat hormonal imbalances. Due to this it is thought to be very effective in treating irritability, bloating, headaches, cramping and fatigue.

Don quai is another herbal supplement for pms. Don quai is known to reduce headaches, cramps and moodiness. This is an herb found in China and used regularly by women during their menstrual cycle. Don quai contains within itself these compounds – phytosterols, vitamin B12,Flavonoids, polysaccharides, ferulate, and coumarins. Its primary use is the balance and function of hormones within the body. It is known to relax the muscles including the uterus and that is why it is effective against menstrual cramps. It is also an anti-inflammatory and analgesic. It is believed to cause synthesis of the hormone progesterone.

In conclusion there are a variety of supplements that can be used to treat the many symptoms of pms. Depending upon the exact symptoms you are suffering from you can pick and choose the right ones or you can take advantage of the prepackaged supplements that treat one or more pms symptoms.