Got PMS? If so, from a few days before your period, or up to two full weeks, you may suffer from bloating, headaches, sore breasts, fatigue, brain fog, depression, anxiety, or irritability.
Did you know this is not normal or par for the course? Yup. It’s completely possible to have a symptom-free premenstrual experience and to be surprised when you get your period!
This post covers the essential vitamins, minerals, and fatty acids you need to avoid PMS. Here I delve into seven root causes of PMS that go beyond nutrient deficiencies. However, I always start with nutrients, because if these are low, nothing will help but to replenish them.
Is it possible to be nutrient deficient on a healthy diet? Yes! Our food supply’s content of vitamins and minerals in dropping, in part due to the changes in the nutrient content of our soil.
The PMS Essentials
These are the minerals, vitamins and essential fats shown in research to reduce PMS symptoms….
- Magnesium 250 mg according to this study, but I go by body weight in these ratios: 2.5 mg per day per pound of ideal body weight. Glycinate is my preferred form.
- Zinc helped PMS in this study. It reduces inflammation and acne and increases progesterone.
- Iodine at the RDA (think bare minimum), which for women is 150 mcg, 220 mcg while pregnant, and 290 mcg while breastfeeding.
- Selenium 200 mcg is necessary to balance iodine, and also helps with progesterone production.
- Vitamin B6 100 mg nurtures progesterone and stabilizes estrogen. B6 can be especially important for PMS depression, and you should feel it’s effects within an hour.
- Vitamin E 200 iu is shown to reduces PMS, menstrual migraines, and breast pain.
Essential fatty acids
Inflammation makes PMS worse. During your period, your uterus is naturally “inflamed” as it produces inflammatory molecules called prostaglandin 2 (PG2), plus your uterus produces histamine, which is also inflammatory.
Research shows that taking prostaglandin 1 (PG1 – think fish, borage, evening primrose, and black currant seed oils) lowers PG2 and decreases inflammation and PMS. Combining fish oil (omega-3 type) with borage, primrose, or black currant oil may be the best approach.
If histamine is a problem, you’re likely to know it because you’ll either have histamine symptoms (rashes, hives, wheezing, hayfever) or you’ll react to food high in histamine (there are many, but wine, fermented foods, avocados, and bone broth are examples). For histamine, the best nutrient interventions are liposomal vitamin C and quercetin/bromelain, between meals.
An all-in-one formula
How to get these PMS essentials is an easy way? For my women, I use Twice-Daily essential packs (1 with breakfast, 1 with dinner). These convenient packets have all the above minerals, vitamins, and essential fats in one convenient packet, plus some calcium. I use these personally.
Prefer not to supplement? Use the test-not-guess approach and measure these nutrients through blood and/or urine tests. Then replenish only what is low, through foods or added supplements.
If nutrient replenishment doesn’t take care of your PMS, check out the 7 Root Causes of PMS.
If you need help solving your PMS, please request a free discovery intake and let’s chat!
I welcome your comments and questions below,