Mild PMS is extremely common in women. Around 75% of women will experience some type of PMS symptoms at some point during their life. However, having a severe form of PMS is more uncommon, with only about 5% of women dealing with severe symptoms. Either way, having any symptoms at all is not fun. If you get PMS symptoms and want PMS solutions, then you are in the right place. Luckily, there are vitamins to help with PMS that you can start taking to relieve symptoms!
However, it is important to note that what might work for someone may not work for you! It is trial and error, but definitely worth trying out.
Here are some of the best supplements for PMS out there!
What IS PMS?
PMS stands for premenstural syndrome. Many women experience this in the days leading up to the menstrual cycle.
For many women, this can be an intense time of emotions and physical symptoms. On the other hand, some will only notice one or two things, while others may not notice any changes.
This may affect some woman’s everyday activities since they do not fully feel like themselves.
Symptoms of PMS
How do you know if you are dealing with PMS? What are the symptoms you may experience?
If you notice any of the following symptoms leading up to your menstrual cycle (about a week up to it), you may be experiencing PMS. Additionally, if you simply notice a change in your body with your mood or physical symptoms before your period starts, you are most likely dealing with some form of PMS.
Luckily, there are a few things you can do about it, like taking specific vitamins and changing your lifestyle for the better.
Here are signs and symptoms to look out for in regard to your emotional health:
- Anxiety
- An overall depressed mood
- Crying spells
- Mood swings and irritability
- Appetite changes like lack of appetite, food cravings, and overindulgence
- Insomnia
- Social withdrawal
- Poor concentration
- Change in libido
There can also be physical symptoms as well. Those may present as:
- Muscle pain
- Headaches
- Fatigue
- Weight gain/bloating
- Breast tenderness
- Acne
- Constipation or diarrhea
- Alcohol intolerance
Why Does PMS Happen?
PMS occurs because of the changes in hormones throughout a woman’s menstrual cycle.
There are changes in natural hormones that occur in a woman’s body. Those changes can lead to these symptoms. There are also changes in the brain’s chemicals, like neurotransmitters, that are constantly changing, such as serotonin.
This can result in PMS symptoms that you may not be able to always control either.
Luckily, PMS relief can come from different vitamins that can help.
Calcium
As great as Calcium is for us as human beings, it does more than just help strengthen our bones and keep us healthy. It can actually help you cope with some symptoms of PMS.
You may be surprised at how it can help with your period, but it can! Here are a few things it does:
- Less fatigue
- Less change in appetite
- Less chance of depression during PMS
If you take Calcium regularly, you may also have less of a chance of developing PMS symptoms in the first place.
You should aim to get about 1,000mg of Calcium per day.
Magnesium
While not all research points in the same direction, many studies show that taking Magnesium can help with PMS relief.
If you suffer from bloating, retaining fluids, or tenderness in your breasts, Magnesium may be one of the best PMS vitamins to take.
Magnesium is also good for many other health benefits as well such as:
- Supporting muscle and nerve function
- Supporting healthy brain and cognitive function
- Helps with energy production
However, magnesium does have some side effects to be aware of. It can cause diarrhea, upset stomach, and abdominal cramping. If you are not sure if it will affect you in this way, it is best to consult with your doctor before trying it out.
Chasteberry
You may not have heard of this one before, but it is actually a PMS supplement that many woman use for their symptoms.
So how does it help? It is known to help mostly for physical symptoms that you may experience during PMS, like breast tenderness, bloating, and headaches.
However, it is not the best at helping with PMS relief when it comes to more emotional or psychological symptoms like mood swings and irritability.
It is important to note that before you take this supplement, you should talk to your doctor. This is especially true if you have or believe you have a hormone-sensitive condition. Your doctor can help you determine if this is the right route for you.
Vitamin B-6
You may already be taking B vitamins. But the good news is that it could be helping you more than you think!
While all B vitamins are great to take in your everyday life, Vitamin B-6 is the best one to take for PMS symptoms.
It helps with the production of neurotransmitters, which means it will help you with your mood and potential mood swings that may occur before your period. It can help with irritability and anxiety as well. However, keep in mind that everyone is different, so it may help some while not helping others.
You can take Vitamin B-6 as a supplement, but you can also find it in many foods that you most likely eat on a daily basis. You can find it in:
- chickpeas
- most fish, like salmon and tuna
- potatoes and starchy veggies
Additionally, there are a lot of food items that are fortified with Vitamin B-6 because it is essential to anyone’s diet.
If you do not eat meat or fish, you may want to supplement with Vitamin B-6 daily. You should aim for 50-100mg of Vitamin B-6 per day. Your body will not store any extra, so there is no point in overdoing it.
Fatty Acids
Many fatty acids have anti-inflammatory effects than can help relieve PMS symptoms. Fatty acids like gamma-linoleic acid and alpha-linolenic acid are thought to have anti-inflammatory effects that can help relieve PMS symptoms.
If you choose to take fatty acids, it can take a while for you to feel the relief. Your body has to adjust to the effects of the PMS treatment before the relief sets in. This means it could take months for you to feel the effects, which is why it is important to be consistent and take it every day!
Be sure to look at the directions on the bottle, as dosage will change depending on the type of fatty acid blend you choose to get.
What Else Can I Do to Help With PMS?
While vitamins are a great way to reduce your PMS symptoms, there are also lifestyle changes that you can make to make a difference as well.
For instance, you can change your diet. There are many foods out there than can help alleviate the symptoms.
It is also best to avoid alcohol leading up to your period and while you are on it. This can make symptoms work.
Additionally, lifestyle changes are important to keep in mind when dealing with your menstrual cycle. When you get your period, it is best to take time and turn inward to reflect and relax. Your hormones are at an all-time low, so socializing is not going to be high up there on your list of things to do.
Don’t push it! Make sure to listen to your body and give it what it needs. You’ll be surprised at how much this can help you when it comes to relieving symptoms.
Take These Vitamins to Help With PMS
Are you one of the many women who have to deal with PMS symptoms? Luckily, there are PMS supplements out there that can help you deal with the symptoms without suffering on a monthly basis!
Whether you choose to hone in on a few of these vitamins, like just taking Vitamin B-6 and Magnesium, or choose to take all of them, you’ll be doing your body a favor.
Just remember, although they are vitamins to help with PMS, they should be taken every single day to ensure they are constantly flowing throughout your body. You need to be consistent and keep it up for months before you notice the actual effects. Eventually, will improve the symptoms you may be experiencing with PMS.
If you want a one-stop shop for everything for your PMS needs, you can check out our Mamma Chick supplements to help support your body!
