Do you experience cramps, mood swings, and food cravings at that time of the month?
You’re not alone.
Every 3 out of 4 women get some sort of PMS (premenstrual syndrome) symptoms. And that can really mess with your plans and everyday routine.
Many women take painkillers and other medications to alleviate these symptoms.
However, if you want to cure PMS permanently, you can start off by taking natural supplements.
This way, you will naturally improve the balance in your body and reduce the severity of the symptoms.
In this article, you’re going to learn about:
- What causes PMS symptoms
- PMS & PMDD - What is the difference
- The 13+ best PMS supplements
Let’s get started!
What Causes PMS symptoms?
You might experience PMS symptoms about a week before your menstruation. That’s about 2 weeks of the month full of discomfort, and irritability.
Other symptoms you might experience are:
- Digestive issues
- Breast tenderness
- Food cravings
- Back pain
- Trouble focusing and poor memory
But why do you experience PMS in the first place?
PMS symptoms have a lot to do with your hormones.
The level of hormones like estrogen and progesterone fluctuates. They are different during ovulation, right before your menstrual cycle, and during it.
After ovulation, if you don’t get pregnant, these hormones drop drastically and you start feeling the typical PMS symptoms.
You can also experience discomfort if your estrogen levels are higher than usual, which is often caused by improper diet, obesity, liver diseases, some antibiotics, and hormonal contraceptives.
Your symptoms might be even more severe if you suffer from additional hormone balance issues.
Causes of hormonal imbalance other than your menstruation cycle might be:
- Poor diet
- Lack of exercise
- Vitamin and mineral deficiency
- Environmental toxins
- Thyroid issues
- Excessive alcohol consumption
To end the discomfort before and during your period, you might be reaching out for some staple painkillers like ibuprofen and aspirin. But these traditional drugs alleviate your symptoms temporarily, numb the pain, and just cover up the real problem.
To end the hormonal pain once and for all and address the source of the hormonal imbalance you can use some powerful natural PMS supplements that can help you achieve balance.
PMS & PMDD - What Is The Difference
The more severe form of PMS is called premenstrual dysphoric disorder (PMDD). This means you experience at least 5 of these symptoms more severely.
While 75% of women might experience PMS before their periods, PMDD is not as common. Only 3-8% of women experience PMDD. Since women diagnosed with PMDD experience the symptoms with more severity, they should consult a doctor that can address their pain.
However, mild PMS symptoms can be treated easily by making healthy changes to your diet, reducing stress, getting more sleep, and taking some natural supplements.
With PMS supplements, your body responds better to the changes that come with your menstrual cycle and you achieve a long-term balance.
13+ Best PMS Supplements for 2021
To help you choose the supplement that will fit you best, we’ve prepared a list of the 13+ most effective PMS supplements.
#1. Go With The Flow
The Maca root extract improves the health of your reproductive system and boosts your libido.
The Chasteberry extract, Black Cohosh, and Dong Quai soothe menstruation pains and PMS while also helping to maintain the normal hormone levels and emotional balance.
You should take two capsules a day. But if you experience severe PMS symptoms, you can double the dose to get faster relief.
Turmeric contains the active ingredient curcumin, which can help you get natural relief from cramps, breast pain, headaches, and other PMS-related symptoms.
That’s because curcumin has powerful anti-inflammatory effects. It also helps your body get rid of toxins.
You can get some curcumin through your food if you’re a fan of the spice. But the easiest way to get a good amount of it is through a turmeric supplement in the form of capsules.
#3. Vitex (Chasteberry)
Vitex, also known as Chasteberry fruit, is a fruit from the Chaste tree. The plant has many health benefits and is widely used to cure PMS, infertility, and menopause symptoms.
That’s because Vitex balances some of the hormones that directly affect your menstrual cycle. It also promotes good reproductive health.
With Vitex, you’ll reduce headaches, bloating, and breast pain among other physical discomforts related to PMS.
#4. Dong Quai
Dong Quai, also known as the female ginseng, helps balance the estrogen production in your body.
This ancient Chinese plant is also very helpful when it comes to premenstrual cramps and pain since it relaxes your muscles and relieves physical pain.
However, you should avoid using Dong Quai if you’re pregnant, breastfeeding, or if you have a family history of breast cancer.
#5. Evening Primrose Oil
Evening primrose oil is made from a plant native to North America. The evening primrose oil was used for hundreds of years by Native Americans as food and medicine for sore throat and stomach pain.
But this supplement has many more benefits. The plant contains gamma-linoleic acid, an essential fatty acid that prevents certain hormones from triggering your PMS symptoms.
With the evening primrose oil, you’ll get rid of PMS symptoms like irritability, tenderness, cramps, and headaches.
Fennel seeds are helpful in alleviating PMS symptoms like nausea and pain.
Fennel can also help you with digestive problems like bloating and constipation, which are less common PMS symptoms.
Fennel extract has estrogen-like properties and can improve your reproductive health and hormone balance.
It also helps with water retention, high blood pressure, and can clear up your face from acne.
Magnesium is essential for many of your bodily functions like healthy sleep, energy levels, and nervous system.
Magnesium is also vital for regulating your hormones and having a normal menstrual cycle. Magnesium can alleviate both your mental and physical PMS symptoms.
So, having enough magnesium in your body is a must.
When it comes to PMS, magnesium reduces:
- Sleep disturbances
- Food cravings
- Water retention
- Breast tenderness
- Back pain
To get the most out of this supplement, combine it with vitamin B6.
#8. Vitamin B6
Vitamin B6 is another essential vitamin and a great PMS supplement that regulates many of your body’s functions.
Since vitamin B6 is responsible for the production of serotonin and norepinephrine, it can help with the regulation of your moods.
Vitamin B6 also helps your body maintain normal progesterone and estrogen levels. This is especially helpful if you have higher estrogen levels which usually result in more severe PMS symptoms.
It also supports the normal stress hormone levels and helps your body cope with stress, reduces irritability and anxiety related to PMS.
#9. Vitamin B12
Vitamin B12 helps you maintain healthy energy levels and supports the health of your nerve and blood cells. It also prevents you from anemia and osteoporosis.
The vitamin can be very helpful if you experience heavy periods because it stimulates your body to produce new red blood cells and recover faster.
Vitamin B12 can also improve your mood. And combined with fish oil, it alleviates period pain.
Zinc is a mineral that reduces inflammation in your body, helps with acne treatment, and boosts your immune system.Zinc also supports your menstrual cycle.
But zinc deficiency is very common right after ovulation (the luteal phase of your menstrual cycle). So, make sure you’re getting enough zinc during that time, either through your food or as a supplement.
The mineral also balances your mood and can help alleviate stress during the days when you experience mood swings and anxiety.
Low levels of calcium can lead to more severe PMS symptoms. Calcium levels change during your menstrual cycle and you might experience calcium deficiency. This leads to more PMS discomfort and other health risks.
If you can’t get enough calcium from your diet, you can try to take it as a supplement. This will alleviate symptoms like moodiness, anxiety, fluid retention, and bloating.
#12. Vitamin D
Vitamin D helps your body absorb more calcium. So, if you have vitamin D deficiency, you most probably have calcium deficiency too.
Vitamin D helps not only with bone and muscle health and a healthy immune system, but it also alleviates some PMS symptoms.
Vitamin D can boost your mood and also alleviate back pain and cramps. It also has anti-inflammatory properties.
It’s especially helpful if you get depressed, anxious, and sad during your PMS period.
Maintaining high vitamin D levels can also prevent the development of PMS in the first place.
So, if you don’t get enough sun or foods rich in vitamin D, a supplement can be just what you need.
#13. Omega 3
Omega 3 is a fatty acid that supports your overall health, including the proper functioning of your heart, joints, eyes, and brain. It’s also very helpful for balancing some of the emotional and physical symptoms of PMS.
Omega 3 can reduce inflammation, alleviate cramps, bloating, breast tenderness, and anxiety.
Fish oil can provide you with a sufficient amount of Omega 3 when taken on a daily basis.
Probiotics improve your gut health. And you’ll be surprised how many of your daily discomforts can be caused by bad gut health.
If you don’t have proper digestion and you don’t eat enough fibers, you might be accumulating excessive estrogen in your body. This way, the higher estrogen levels trigger some of the PMS symptoms and cause you discomfort.
With the help of probiotics, you can ensure the proper functioning of your gut and get rid of the excess estrogen.
Probiotics also help with anxiety, stress, and depression, which are also common PMS symptoms.
Disclaimer: Always consult your doctor before deciding to take any of these supplements. They can determine the correct dosage for your individual case and make sure that the supplement doesn’t interfere with any other medical condition or medication that you’re taking.
PMS symptoms can get you off balance and bring unwanted monthly pain to your life.
To improve PMS symptoms, try to fix the root of the problem with the help of natural supplements. PMS supplements can give you long-term wellness, balanced hormone levels, and a better mood.
We hope you found something on this list that will fit your needs.
Meanwhile, stay strong and healthy!