According to an article published by the Annals of General Psychiatry, up to 90% of women of reproductive age experience mild to severe premenstrual symptoms.
Between 20 and 40% of these women specifically experience PMS or premenstrual syndrome, and 2–8% suffer from PMDD or premenstrual dysphoric disorder.
If you struggle with PMS or PMDD, you’re not alone. You also have options to manage and minimize your symptoms.
In this article, we share some valuable information on PMS and factors that contribute to it, as well as seven key supplements that can promote hormone balance and make that time of the month much more bearable.
WHAT IS PMS, REALLY?
PMS, or premenstrual syndrome, is an umbrella term covering various symptoms that occur before someone gets their period. The following are some of the most common symptoms associated with PMS:
- Increased tension or anxiety
- Depressed mood
- Mood swings and irritability
- Appetite changes
- Increased food cravings
- Insomnia
- Concentration difficulties
- Libido changes
- Joint or muscle pain
- Headaches
- Fatigue
- Bloating and weight gain from fluid retention
- Breast tenderness
- Acne
- Constipation
- Diarrhea
For some, PMS symptoms are mild inconveniences. For others, they can be so severe that they interfere with their everyday activities.
WHAT LIFESTYLE FACTORS CONTRIBUTE TO PMS?
Several factors contribute to the severity of one’s PMS symptoms, including stress, overall physical health, and family history. Certain lifestyle factors can also make PMS symptoms worse, including these:
Drinking Alcohol
Alcohol can increase the production of hormones like estrogen and testosterone. Too much of either of these hormones can make PMS symptoms worse -- particularly mood swings.
Consuming Too Much Caffeine
Some research shows that caffeine consumption can increase the frequency and severity of PMS. It may worsen symptoms like headaches, insomnia, fatigue (after the caffeine wears off), and digestive problems.
Eating Highly Processed Foods
Highly processed foods like chips, fried food, and baked goods may sound good when you’re dealing with PMS, but they can make symptoms like bloating and digestive issues worse.
Unmanaged Stress Levels
According to a study from the National Institutes of Health, those who report feeling stressed early in their monthly cycle are also more likely to experience pronounced PMS symptoms. This correlation may have to do with stress’s effects on sleep, digestion, physical tension, and cravings.
Not Getting Enough Rest or Quality Sleep
PMS is associated with an increase in insomnia and sleep difficulties. If you aren’t getting enough rest or quality sleep leading up to your period, you might notice that your PMS-related insomnia affects you more strongly than it would otherwise.
You may also be more likely to rely on stimulants like caffeine during the day, which can further exacerbate your sleep troubles.
Nutrient Depletion
Certain vitamin and mineral deficiencies have been linked to worse PMS symptoms -- specifically, deficiencies in calcium, B vitamins, and vitamin D.
Lack of Exercise
When dealing with PMS symptoms, the last thing most people want to do is exercise. In reality, though, it can actually make symptoms better. Exercise improves circulation, promotes hormone regulation, and produces endorphins, which are natural painkillers and mood boosters.
7 KEY SUPPLEMENTS FOR PMS
If you struggle with PMS, making lifestyle changes like exercising more often or consuming less caffeine could make a big difference in your symptoms. Cycle syncing, which involves adjusting your lifestyle according to the different stages of your menstrual cycle, can make a big difference as well.
While lifestyle changes can have a significant impact, remember that you can also balance hormones naturally with certain supplements, including the seven listed below:
1. B-Complex
B vitamin deficiencies can often contribute to and worsen PMS symptoms. A B-complex vitamin is a good solution that allows you to fill several nutritional gaps at once.
B-complex vitamins typically contain a combination of the following:
- B1 also known as thiamine
- B2 also known as riboflavin
- B3 also known as niacin
- B5 also known as pantothenic acid
- B6 also known as pyridoxine
- B7 also known as biotin
- B9 also known as folic acid
- B12 also known as cobalamin
These vitamins contribute to several essential bodily processes, including hormone production, making them critical to a healthy menstrual cycle and reduced PMS symptoms. They can also promote increased energy levels, better brain function, and better digestion (improvements in these areas may make PMS symptoms less severe).
2. Magnesium
Magnesium is a mineral that plays a critical role in over 300 different bodily processes. It is the second-most ubiquitous mineral in the cells and aids in energy production, muscle relaxation, mood balance, blood sugar control, blood pressure regulation, and much more.
Regarding PMS symptoms, magnesium is especially helpful for reducing cramps and bloating, as well as improving sleep and anxiety.
One study published by the Journal of Women's Health & Gender-Based Medicine showed that, compared to a placebo group, women who consumed 200 milligrams of magnesium experienced significant reductions in their anxiety-related PMS symptoms, such as tension, mood swings, feelings of distress, and irritability.
3. Zinc
Zinc is a mineral that supports the immune system and a healthy metabolism. It also promotes faster wound healing.
According to a study published by Biological Trace Element Research, zinc deficiencies are common among those who experience more intense PMS symptoms.
The study also found that by supplementing with additional zinc, several test subjects’ PMS symptoms improved, including the following:
- Anger
- Anxiety
- Depression
- Increased cravings
- Headaches
- Breast tenderness
- Overeating
- Weight gain
- Bloating
- Muscle pain
The placebo group in this 24-week study did not experience the same results.
4. Vitamin B6
We’ve already mentioned the importance of B vitamins, but we wanted to shed light specifically on vitamin B6 (pyridoxine) and its benefits regarding PMS symptoms.
Vitamin B6 contributes to over 100 different bodily processes involved in healthy metabolism. It’s also critical for healthy brain development during pregnancy and infancy.
Vitamin B6 can also be helpful to those who struggle with mood-related symptoms before their period, such as depression and anxiety.
This vitamin’s benefits may be related to its contribution to hormone synthesis (including progesterone, which spikes during the luteal phase before one’s period starts) and the production of neurotransmitters like GABA, dopamine, and serotonin, all of which influence one’s mood.
5. Borage Oil
Borage oil is extracted from the seeds of the Borago officinalis plant (also known as Starflower). It’s high in gamma-linolenic acid or GLA.
Gamma-linolenic acid is a fatty acid that the body converts to prostaglandin E1 (PGE1). PGE1 acts like a hormone in the body and helps to reduce inflammation (especially inflammation related to skin and cardiovascular health).
Because of its anti-inflammatory benefits, the GLA in borage oil may help to minimize muscle and joint pain, headaches, and other PMS symptoms.
6. Tyrosine
Tyrosine is a non-essential amino acid (amino acids are building blocks used to create protein).
This amino acid is critical in producing neurotransmitters like epinephrine, norepinephrine, and dopamine. It also aids in the function of the adrenal, thyroid, and pituitary glands, all of which produce and regulate essential hormones.
Supplementing with tyrosine may help to minimize the stress and fatigue you feel leading up to menstruation. Because it increases alertness, it may also improve cognitive issues like trouble focusing. It can contribute to healthier overall hormone production and regulation as well.
7. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA) associated with improved heart and brain health.
These fatty acids also have anti-inflammatory properties and may help to minimize pain and discomfort associated with PMS. They also help to balance out the inflammatory properties of omega-6 fatty acids, which are often found in highly processed foods.
A study published by Complementary Therapies in Medicine showed that compared to a placebo group, omega-3 fatty acids had significant positive impacts on psychiatric PMS symptoms, including depression, anxiety, nervousness, and trouble concentrating. They also had some benefits for physical symptoms like bloating, breast tenderness, and headaches.
COMBAT PMS SYMPTOMS AND HORMONAL IMBALANCE NATURALLY
Premenstrual syndrome and its myriad symptoms are common, but that doesn’t mean you have to just accept the pain, bloating, and mood swings you experience each month.
By making positive changes (such as exercising more often and eating a healthier diet for clean fuel) and incorporating supplements like those discussed above into your routine, you can minimize your symptoms and significantly improve your quality of life.
If you’re looking for a convenient supplement that contains all the vitamins and nutrients mentioned in this guide in one convenient dose, Honed’s Hormone Elixir is the perfect solution. When taken daily during the luteal phase, it can promote healthy hormone balance and minimize PMS symptoms.