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June 17, 2004 |
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PMS 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 formula. 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 Keep it SIMPLE tip Yoga Pose for PMS Nutritional Therapies Complementary Therapies Release Pain through Golden Light
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