Over 100 symptoms have been linked to PMS including anxiety, sleep disturbances, irritability, headaches, depression, fatigue, bloating and constipation. Fortunately there are numerous natural options to help women ease these symptoms while promoting a healthy menstrual cycle. Magnesium, Vitamin B-6 and Evening Primrose Oil can be useful tools to help you navigate each cycle with grace.
Magnesium
Magnesium has been shown to have a significant impact on diminishing premenstrual mood changes and depression. Magnesium also relaxes muscle tension and therefore helps alleviate premenstrual headaches, nervousness and anxiety, constipation and cramping.
Taking 400-800mg magnesium a day the two weeks before your period can relieve PMS symptoms. Magnesium citrate is easily absorbable and therefore more effective than the more common magnesium oxide but can cause diarrhea in sensitive individuals. Magnesium glycinate is another option for those individuals sensitive to magnesium citrate.
Vitamin B-6
Vitamin B-6 has been recommended for women experiencing a variety PMS symptoms since the 1940s and has been used in scientific studies since the 1970s. Vitamin B-6 is vital in the manufacture of neurotransmitters responsible for a balanced mood including serotonin, dopamine, norepinephrine and epinephrine. In addition to lessening depression and mood swings associated with PMS, Vitamin B-6 is helpful in reducing premenstrual weight gain, swelling, abdominal bloating and breast tenderness.
It is recommended to start at 50mg twice a day of Vitamin B-6. While effective doses can range up to 200mg a day, it is best to speak with your naturopathic doctor before taking more than 100mg a day.
Evening Primrose Oil
Evening Primrose Oil is a powerful source of anti-inflammatory essential fatty acids, in particular gamma linolenic acid and may be more beneficial than fish oil (another popular essential fatty acid source). It is effective in relieving headaches, depression, irritability, bloating and breast tenderness. The recommended dose is 3,000-4,000mg a day with food.
