Posted on: 22.07.2021 Posted by: Drlark Comments: 0

June 17, 2004



Nutrients for PMS

Living with premenstrual symptoms can be unbearable.

While proper diet and exercise can combat them, I also recommend

that patients suffering with PMS take a combination of targeted

vitamins, minerals and herbs in addition to a powerful multi-vitamin/mineral


Here are a few of the nutrients you should consider using:

Calcium (1,000-1,200 mg daily)

Reduces moodiness, water retention, food cravings, and pain. Be

sure to take a 10:4 or 2:1 ratio of calcium to magnesium. That is,

if you take 1,000 mg of calcium, take 500 mg of magnesium.

Magnesium (500-600 mg daily)

Women with PMS are often magnesium-deficient. Magnesium supplementation

may significantly improve premenstrual mood changes, help reduce

pain and inflammation, and stabilize mood swings.

Chaste tree or vitex (225 mg daily of standardized extract)

Alleviates cramping and breast pain.

Vitamin E (400-1,600 IU daily)

Although it is widely unclear exactly how vitamin E works to relieve

PMS symptoms, it is widely believed that either its antioxidant

properties or its modulation of prostaglandin production are involved.

Essential fatty acids from flaxseed (1-2 Tbsp. of cold-pressed

flaxseed oil or 4-6 Tbsp. of milled flaxseed daily)

Reduces PMS symptoms such as menstrual cramps, breast tenderness,

and bloating. Although other foods and supplements provide EFAs,

flaxseed is by far the finest source.

Remember, we’re all unique and what works for one woman may not

work for you. If after trying these nutrients you’re still suffering

each month, don’t give up. There’s more you can try! In fact, PMS

is such a common problem for my patients that I frequently discuss

alternative solutions in my monthly newsletter, The

Lark Letter.

Read More on PMS:

Getting Started

What is PMS?

Causes of PMS

What is Your Risk of PMS?

Keep it SIMPLE tip — Yoga Pose for PMS

Nutritional Therapies

Preventing PMS with food

Nutrients for PMS

Coffee and PMS

Natural Progesterone

Complementary Therapies

Healing Benefits of Red Light

Release Pain through Golden Light



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