Fighting PMS With Vitamins and Supplements

For centuries women have sought natural relief for PMS symptoms. While NSAID's may help relieve some bloating and pain, they typically do not relieve all of PMS problems including moodiness and depression. Fortunately there are various natural alternatives you can try to help relieve PMS. Some of them are herbal, whereas others include vitamin and mineral supplementation.

Fighting PMS With Vitamins
Doctors usually define PMS as a series of side effects that result from hormonal changes that naturally occur around a woman's menstruation. Symptoms are often mild and include bloating, cramping and fatigue. Some women however report severe PMS symptoms that may include migraines, cramping, depression, weight gain, anxiety and even panic attacks. Fortunately there are a number of effective treatments that can help combat PMS.

The American College of Obstetricians and Gynecologists recently supported evidence suggesting that vitamins and minerals may help combat some of the more common symptoms of PMS. A study published in the American Journal of Obstetrics and Gynecology suggests that 1,200 mg of calcium every day can significantly relieve much of the pain and discomfort associated with PMS. Other studies suggest that a calcium deficiency in the body may lead to PMS symptoms, and that supplementation from calcium and magnesium combined may help relieve even the worst PMS symptoms.

Yet another study published by the Journal of Women's Health and Gender Based Medicine finds that up to 200 mg of magnesium every day may help relieve water retention in women with PMS. Here are some other natural vitamins and mineral supplements studies support combat the side effects of PMS.

1. B-6 = Multiple studies suggest that just 50mg of vitamin B-6 every day may help relieve some of the depression and mood swings commonly associated with PMS. Vitamin B-6 also helps activate magnesium in the body. Be careful not to take too much B-6 however. Doses in excess of 100 to 200 mg may result in complications including neuropathy.

2. Vitamin E - Up to 400 IUs of vitamin E every day may help relieve common side effects of PMS.

3. Zinc - Studies suggest some women who suffer from PMS may have lower levels of zinc in their body. Low levels of zinc may contribute to acne, breakouts and even depression. Most people do well taking just 15 mg of zinc every day.

4. Essential Fatty Acids - EFA's help combat depression, anxiety, bloating and even breast tenderness common around the menses. You should aim to eat at least one tablespoon of flax every day or up to three meals per week with oily fish like salmon, halibut or albacore tuna.

Fighting PMS With Herbs
Though many women have reported astounding results using herbs to treat PMS, at this time the evidence supporting use of herbs is anecdotal at best. Two of the more popular herbs for treating PMS include Don Quai and Vitex. Vitex is probably the more popular of the two. This herb purportedly activates the brains hypothalamus and the pituitary gland. It encourages the body to produce more luteinizing hormone, a natural hormone secreted by the pituitary gland in the body. Vitex can help balance out hormone levels including progesterone and estrogen levels. This in turn may help relieve PMS. It may take many months however before you start seeing results using this herb. For the most part the side effects are minimal, and may include a slight rash or indigestion.

Don Quai helps balance out hormone levels, reduce uterine cramps and helps minimize breast tenderness. Many believe Don Quai works by relaxing the muscles in the uterus. It may also help improve liver metabolism. The average recommended dose for treating PMS is roughly 100mg every day from ovulation to menses. This herb may increase bleeding once your period starts however, so it is important you stop taking it once you experience your first day of active bleeding.

Will Natural Progesterone Cream Help Fight PMS
Some women may prefer to try natural progesterone cream to treat severe PMS. Some women experience PMS that is so severe it can interfere with their ability to function normally during the day. Your doctor may actually prescribe natural progesterone cream, though you can buy some weaker formulations over the counter.

Progesterone cream is usually taken from the first day after ovulation until your period begins. You will probably have to chart your cycles to use progesterone cream effectively. Using it before ovulation may suppress ovulation and inhibit your ability to conceive. Natural progesterone is a drug. It is important you consult with your health care provider if you plan to use this remedy to treat PMS. You'll want to make sure you get a quality cream that contains a standardized amount of cream, and that you don't use too much or too little cream.