Posted on: 03.12.2021 Posted by: Drlark Comments: 0

Herbs And Other Nutrients For PMS


Derived from pine bark or grape seeds, this plant chemical helps

reduce bloating, fluid retention, and breast tenderness.

Recommended PMS dosage: 50 mg once or twice daily


These plant-based estrogens, including genistein and daidzein, help

modulate the effects of the more powerful estrogens your body makes,

reducing mood swings, fluid retention, and headaches.

Recommended daily intake for PMS: 50-100 mg per day

There are three main herbal mixtures I recommend:

1. Vitex agnus castus (chasteberry), 40-225 mg of standardized

extract. This herb helps bring estrogen and progesterone back into

balance and promote ovulation.

2. Peppermint and cramp bark. These herbs help normalize your menstrual

cycle and relieve menstrual pain.

3. Kava root and chamomile tea, St. John’s wort, peppermint. These

herbs are helpful for maintaining a healthy, balanced mood.

Other helpful herbs for PMS symptoms include:

For insomnia: valerian root, hops, and passion flower

For fatigue and lassitude: ginger root

For bloating: Uva ursi and parsley tea

Taking Herbs

All herbs should be used in small amounts. Take herbs

with meals either in capsule form or in a tea. If you

prefer tea, simply empty the capsule into a cup of boiling

water and let it steep for a few minutes. Don’t drink

more than one or two cups of the tea per day. If you

notice nausea, vomiting, or diarrhea, stop taking the

herb immediately.

Essential fatty

acids (EFAs)

Women with PMS may have an imbalance in EFAs, leading to increased

inflammation in the breast as well as some of the other symptoms

of PMS. In one study of Danish women, those who had with lower levels

of omega-3 fatty acids had more

cramps. Another study in teenaged girls found those taking fish

nutrients saw their PMS symptoms, including cramps, headaches, diarrhea,

and acne, decrease by 30-40 percent. EFAs work by balancing your

body’s production of prostaglandins, hormone-like chemicals that

have anti-inflammatory actions, much like aspirin or ibuprofen.

The EFAs important for PMS are found primarily

in evening primrose oil. Other less expensive, yet still good sources,

include borage or black currant oil. Flaxseed oil and pumpkin seed

oil also contain omega-3 fatty acids, including beneficial EFAs.

An excellent combination of essential fatty acids

for women with PMS includes a combination of flaxseed oil, borage

oil, and vitamin E (to prevent rancidity).

Amino Acids for PMS

5-HTP (5-hydroxytryptophan). This amino

acid can be converted within your body to serotonin, the brain chemical

that helps regulate the mood swings, sleep disturbances, and food

cravings of PMS.

Recommended daily intake for PMS: 50-100

mg daily and, if necessary, before bedtime.

Tyrosine. This amino acid is a natural mood

elevator and antidepressant. It helps women who tend towards PMS


Recommended daily intake for PMS: 1,000

mg per day as L-tyrosine, with a B-complex and either on an empty

stomach or with a small carbohydrate snack.

For more on PMS, read on:

Your Risk of PMS

Causes of PMS

Types of PMS

The Women’s Diet: Conquering PMS

Through Nutrition

The PMS Nutrient Plan

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