Did you know there are healthy supplements for PMS symptoms? For decades, hormonal birth control has been prescribed for reasons such as the reduction of PMS symptoms. According to KFF (formerly known as The Kaiser Family Foundation) in 2021, 22% of women took the Pill for contraception plus a medical reason, and 18% took it just for medical reasons or “to prevent [sexually transmitted infections]” (to be clear, contraceptives do not prevent STIs). Some medical reasons women are on birth control include mitigation of PMS symptoms like migraines and mood swings.
The more we learn about birth control side effects (and the fact that early proponents of the Pill, in particular, knew dangers existed when they pushed OCs through the FDA), the more women are turning away from hormonal contraceptives and looking for healthier alternatives, both for family planning purposes and for PMS management.
Supplements for PMS symptoms are alternatives for the latter. There is some research that shows promise for those women whose symptoms fall in the mild to moderate categories of PMS. (See the end of this article for more severe PMS symptoms.)
Knowledge Is Power
The first step to solving a problem is rooting out the cause. In order to do that, a woman first needs to be well informed about what happens during the various phases of her cycle (hint: it’s more than just having your period or not having your period). Then they can identify during which phase they experience their symptoms. For many women, the most disruptive symptoms in their cycle occur between two and seven days before their period starts, when the uterine lining prepares to shed and progesterone and estrogen levels decrease.
Good nutrition, moderate exercise, the herb vitex agnus castus (chasteberry), some nutritional supplements, and adequate sleep may decrease the severity of PMS symptoms. In short, when one system works better, everything works better.
Charting the cycle with a Fertility Awareness-Based Method (FABM) can help you and your instructor identify any hormonal imbalances or nutritional deficiencies that could be contributing to your symptoms. If you’d describe any of your symptoms as severe, you should talk with your healthcare provider about a deeper-seated issue that could be causing it.
Introducing Supplements for PMS Symptoms
Before trying any supplements for PMS symptoms, talk to your healthcare provider about what dosages are right for you and possible interactions with any current medications. You might also want to consult a nutritionist to analyze your diet and see where you can add in whole foods to better fuel yourself. Keep in mind that supplements are not regulated the same way food and medication are, so be sure to choose a company that you trust.
Among the supplements most commonly recommended to help with PMS symptoms are calcium, magnesium, and vitamin B6.
Calcium has been shown to help with “fatigue, cravings, and depression.” If you suspect you’re not getting enough through dairy products or fortified foods, the American College of Obstetricians and Gynecologists (ACOG) recommends 1,200 mg per day.
Magnesium is recommended for relief from migraines, water retention, breast tenderness, and moodiness. Green, leafy vegetables, nuts, and whole grains are good sources of magnesium.
Vitamin B6 has “natural diuretic properties,” which means it can also help with water retention and breast tenderness. Additionally, it could help with mood issues and forgetfulness. Consuming more fish, poultry, and non-citrus fruits could help maintain good levels of this nutrient. Otherwise, consider adding 100-200 mg of Vitamin B6 per day to your regimen.
While it might seem easier to simply grab a box that claims to do it all, consider that supplements packaged in pre-fabricated formulations could result in your taking too much or not enough of something. Be sure to bring these to your doctor or nutritionist first to see if they’ll have a customized recommendation.
A Healthy Period Is a Good Thing
As annoying as PMS and our periods can be, they are also astute markers of when something’s not right in our bodies. Among the factors that can affect our cycles and PMS symptoms are: nutritional deficiency, stress, too much or too little exercise, insufficient sleep, and more.
Women with more severe PMS symptoms might be experiencing a hormone imbalance such as progesterone deficiency or estrogen dominance, which when untreated is associated with infertility and miscarriage. Severe PMS symptoms could also be indicating a woman is suffering from larger reproductive disorders such as endometriosis or Polycystic Ovarian Syndrome (PCOS). The good news is these conditions can be identified and treated if women chart their cycles and monitor their symptoms, which doctors trained in restorative reproductive medicine (RRM) can use to identify hormone imbalance. In order to do this, a woman must first stop taking hormonal birth control and learn to chart her cycle with a Fertility Awareness-Based Method; then she should take her charts to a doctor trained in Fertility Awareness-Based Methods to pinpoint the underlying health condition and tailor her medical treatment to her unique hormone levels.
Disruptive side effects are not simply part of being a woman. If something’s not right, it’s healthy to recognize it as your body’s means of asking you to pay attention. Seek out the care you need from a trained instructor and get started truly living your best life.
This article was last updated on October 19th, 2023, with additional and newer research links.
