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How Do I Choose the Best PMS Supplements?

By Jackie Myers
Updated May 17, 2024
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Premenstual syndrome (PMS) is a disorder defined by a group of hormonal fluctuations that trigger disruptive symptoms in women up to two weeks before menstruation. Women commonly seek treatment for behavioral and mood changes. Medical researchers suggest that several of the PMS symptoms that women experience may be due to nutritional deficiencies, and PMS supplements that contain essential fatty acids can help women with premenstrual syndrome. Experts recommend consulting a physician before taking any new supplement.

Omega-3 is an essential fatty acid that is not made by the human body. Women who do not incorporate foods such as fish and eggs into their diet can purchase supplements. One of the ideal sources for essential fatty acids comes from fish oil. Research reveals consuming at least 1 gram of fish oil in a capsule can greatly reduce PMS symptoms.

Evening primrose capsules are a beneficial PMS supplement. Like fish oil, evening primrose contains an essential fatty acid. This is an active form of omega-6 fatty acid and help the body to function properly. This supplement helps to reduce PMS symptoms such as depression, breast pain, and irritability. It also aids women during menstruation by reducing heavy periods and correcting irregular cycles.

When choosing PMS supplements, women should consider iron. A woman of childbearing age is likely to become deficient in this nutrient. Most women with an iron deficiency report weakness and fatigue. These symptoms can worsen if they have premenstrual syndrome. When menstruation occurs more iron is lost, as iron is on of the components of blood.

Women who take calcium supplements daily report relief from the headaches and nervousness of PMS. Cramping and the other discomforts of menstruation are also significantly reduced. Experts do not recommend consuming iron and calcium supplements at the same time during the day. Allowing time in between taking calcium and iron allows each nutrient to be more fully absorbed better.

Premenstrual syndrome can cause severe emotional disturbances, and one advantage to taking a PMS supplement is that it can reveal whether the body is experiencing a deficiency. Those with magnesium deficiencies typically have a shortage of dopamine, a chemical that regulates moods. A deficiency of magnesium can also contribute to other PMS symptoms, such as anxiety and tension.

PMS supplements containing vitamin E make the body's skin vibrant and reduce painful symptoms. Vitamin E is an antioxidant that destroys free radicals in the body. Women can take vitamin E to ease breast tenderness and muscle pain occurring before menstruation begins. Experts also recommend consuming vitamin C to aid in the absorption of nutrients. Many of the nutrients that can assist with the symptoms of PMS are also found in a wide variety of foods such as fruits and vegetables.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
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