Over 90% of women experience one or more symptoms of premenstrual syndrome (PMS) in the week or two before their period. Symptoms such as bloating, headaches, breast tenderness and mood swings can range from mild to severe enough to interfere with daily activities. Mood swings and irritability are the most common PMS symptoms and may become more severe during the transition to menopause, beginning in the late 30s or early 40s. Very severe PMS symptoms are worth discussing with your doctor, as they may be a sign of premenstrual dysphoric disorder (PMDD).
In addition to diet, regular exercise, and limiting caffeine intake, many women wonder about the value of nutritional supplements for PMS. In this post we will explore some of the best PMS supplements.
The medicinal herb Vitex or Chastetree Berry has long been considered one of the top PMS natural remedies. This botanical actually acts on the pituitary gland to modulate the production of luteinizing hormone, which in turn supports natural progesterone production. This helps balance estrogen levels to help manage PMS symptoms and maintain a regular monthly cycle.* Vitex Essential Oil is also a powerful clinical tool that may be included in PMS herbal supplements to help support women during times of hormonal change, including the monthly cycle and the approach to menopause.*
Black Cohosh is another botanical that can be used to support health and well-being before, during and after menopause.* It acts as a tonifier and relieves mild mood changes, cramps, and supports a normal, healthy attitude during PMS.* Recent research suggests that Black Cohosh does not have phytoestrogenic properties, but rather acts as a partial serotonin receptor agonist to promote healthy serotonin levels and positive mood, making it one of the most useful supplements for PMS mood swings.*
Other natural PMS supplements include plant oils such as Evening Primrose Oil, Borage Oil, and Black Current Seed Oil, which provide high amounts of the essential fat Gamma Linolenic Acid (GLA). GLA is an omega-6 fatty acid that is essential for metabolism, but cannot be produced in the body.* In addition to supporting healthy nerve function and smooth muscle dilation, GLA may help alleviate common mild symptoms associated with PMS, including breast tenderness.*
Maintaining healthy mineral balance is an important part of managing fluid levels in the body and supporting a healthy stress response. The minerals Calcium and Magnesium have also been shown to support a healthy mood and demeanor during PMS, in addition to supporting bone strength, balanced muscle contraction and healthy nervous system function.*
Vital Nutrients offers several PMS support supplements, including Vitex 750, Black Cohosh Extract, and PMS Support, a combination of herbal extracts formulated specifically to help women who experience common mild symptoms associated with their monthly menstrual cycle.*