Effective Natural Ways to Relieve PMS (Premenstrual Syndrome)

Aug 09, 2024

What Is PMS?

PMS (premenstrual syndrome) refers to a set of physical and emotional symptoms that usually occur one to two weeks before menstruation. It is estimated that PMS affects between 40 to 70% of fertile women.

Signs of PMS

The signs of PMS may last for about a week and usually disappear when menstruation starts. The following main symptoms are usually associated with PMS: Mood changes, anxiety, irritability, fatigue, food cravings, sleep problems, changes in sex drive, tender breasts, bloating, joint, back and muscle pains, etc.

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Possible Causes

Nutritional deficiencies (especially vitamin B6, B5, B12, folate, magnesium, calcium, zinc, and vitamin D and E deficiency). PMS is often a manifestation of nutritional deficiencies caused by refined diet (white flour products, polished rice), high sugar intake, stimulants, avoiding good quality nutritional supplements, low consumption of raw vegetables, seeds, nuts, and pulses.
Hormonal imbalance caused by excess oestrogen and insufficient progesterone levels. Under normal circumstances, during the first half of the menstrual cycle, oestrogen levels should rise. During the second half of the cycle the ovulation takes place followed by raise of progesterone level. And in case no egg is fertilised, the levels of both oestrogen and progesterone drop and another period starts. Unfortunately, due to certain factors, the progesterone level drops too much triggering PMS symptoms.

Before the menstruation the levels of serotonin (antidepressant and feel-good hormone) are decreased while levels of glutamate (an excitatory neurotransmitter) are increased. It is believed that these alterations may contribute to the mood changes in PMS.
Candida albicans overgrowth has been regarded as one of possible triggers of PMS and imbalance of the female sex hormones.
Overweight. Body fat contains an enzyme which helps to boost oestrogen. The more fat the cells contain, the more oestrogen they will produce. As a result, the high oestrogen level will contribute to progesterone deficiency.
Stress stimulates adrenal glands to make more cortisol by sacrificing progesterone. In addition, cortisol also blocks progesterone receptors inhibiting its effectiveness. In this way, stress can contribute to the oestrogen dominance.
The consumption of caffeine has been linked with elevated levels of oestrogen and PMS.
Diet high in sugar and high fructose/glucose syrup.

Effective Natural Ways to Relief PMS (Premenstrual Syndrome)

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How to Help Ease Signs of Pms

Since the mentioned above factors lead to oestrogen dominance and the deficiency of progesterone leading to PMS symptoms, it is crucial to increase progesterone and maintain normal oestrogen levels.

The most important nutrient for maintaining normal progesterone levels seems to be Vitamin B6. It is essential for the development of the corpus luteum (a temporary structure produced in the ovary after the egg is released) out of which progesterone is produced. Therefore, vitamin B6 is necessary for preventing progesterone deficiency and through progesterone for balancing other hormones including oestrogen.

A group of British researchers suggest that taking daily dose of 100 to 200 milligrams of vitamin B6 may be very helpful in relieving PMS symptoms. According to the study women with PMS taking vitamin B6 supplements experienced significantly reduced PMS symptoms compared to the placebo group (2).

It has been suggested that to be more effective, vitamin B6 supplements should be taken about seven days before menstruation. For the first two weeks of the cycle, it is recommended to take about 100mg of B6 daily with other B vitamins.

Also keep in mind that the more vitamin B6 is used, the more magnesium is needed. For this reason, 150-200mg of elemental magnesium should be always taken twice daily to improve absorption and effectiveness of vitamin B6 (3).

Magnesium deficiency is rampant today and it is essential to cope with menstrual cramps and tension (7, 8). Magnesium may also help to relieve insomnia, anxiety, irritability, or nervousness as it relaxes the nervous system. Take 150mg of Magnesium citrate powder or Magnesium bisglycinate twice daily.

Vitamin C (500mg twice daily with meals) is required to assist the body in producing progesterone (4).
Zinc. According to some sources, vitamin B6 must be taken with zinc as without it B6 will be much less effective in coping with PMS. You need to take about 20mg of zinc after breakfast.
As far as herbs are concerned, the most commonly used to help maintain balance between progesterone and oestrogen is Agnus castus (known also as Vitex, Chaste Berry, or Monk’s Pepper). It works by stimulating the body to produce more natural progesterone. It is also very helpful when PMS is associated with heavy and painful periods, mood swings, irritability, menstrual cramps, fluid retention, or tender breasts.

According to a German study, over 90% of the female participants reported that their PMS symptoms either significantly decreased or even completely disappeared after 3 months of treatment with Agnus castus (5).

In another large study with 1,634 participants taking Agnus castus, 42% reported complete recovery from PMS while 51% managed to decrease symptoms. In addition, 86% of the physicians involved in the study declared that the treatment of PMS with Agnus castus had “a pronounced efficacy”. At the same time no serious side effects of using Agnus castus were reported (6).

Agnus castus is one of the ingredients of FemmeVit tablets that provide optimum nutritional female health support in the form of Vitamins, Minerals, Trace Elements, Antioxidants and high-quality natural Plant Extracts including Starflower Oil, Vitex (Agnus Castus), Oat Seed, Chamomile and Ginger.

It is not recommended to take Agnus castus if you use hormonal contraceptives, hormonal medication, an implant or a coil as this herb may nullify their effect by regulating the hormonal imbalance they cause.

Serotonin. Since one of the reasons of PMS is lower serotonin levels it is important to increase the production of this very important antidepressant and feel-good hormone. The best way to do it is regular intake of 5-HTP Tryptophan (9) and daily aerobic energetic exercises such as fast walk for about 30-60 min a day (especially in the morning). Apart from that, also vitamin B6, folate, magnesium, zinc, and complex carbohydrates (bananas, dried fruits, etc.) are required for proper synthesis of serotonin in the brain.
According to a 2015 study, Melissa leaf (Lemon balm) (taken in capsule form) reduced PMS symptoms in high school-aged women (10).
Good quality Probiotic formula is one of the best ways to keep Candida (one of the key causes of PMS) at bay.
Vitamin D3 5,000 IU a day with breakfast (plus 2 times a day 200 mg of magnesium citrate). According to one study women who took vitamin D supplements had 41 percent reduced PMS symptoms (11).
Consumption of Chamomile seems to be helpful in relieving the intensity of PMS associated with symptomatic psychological pains.
Curcumin (in Turmeric) may attenuate the severity of premenstrual syndrome symptoms.

Additional Recommendations

Completely eliminate intake of refined sugar as it is one of the key causes of candida overgrowth of Candida which is one of the key causes of PMS. Instead of sugar use safe sweeteners such as erythritol, xylitol or stevia.
Avoid caffeine.
Don’t drink tap water as it is often high in oestradiol (100 times more powerful than oestrogen) which lowers testosterone. Drink only 3 times 3 glasses of distilled water with a pinch of sea salt between meals.
Detoxifying the liver with Livercare and Super Greens can help relieve PMS symptoms.
Avoid or significantly reduce consumption of meat and dairy products as they contribute to hormonal imbalance.

Sources

Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.