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. You may feel, as my patients put it: “like trash” or “not yourself.”
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 nix 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.
- 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).
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 (all GLA type) may be the best approach.
Let’s put these suggestions together into a couple of different plans…
PMS PLAN 1
These cover all the above in a well-rounded approach. They are not the exact doses mentioned above, because to match those you’d need additions. Starting here, however, usually does the trick because it’s well-rounded. You can choose to do these all month, or in the 1-2 weeks before your period.
- Thorne Basic Nutrients (1 with breakfast, 1 with dinner)
- Amino Mag (2 with dinner)
- Super EPA (1 with breakfast, 1 with dinner)
- Black currant seed oil (1 with dinner)
PMS plan 2
- Twice-Daily essential packs (1 with breakfast, 1 with dinner). These convenient packets have all the things in one convenient packet, plus some calcium.
Additions to plan 1 and 2
Usually, plan 1 and 2 work. If not, you can add more:
- Iodine – these convenient drops allow you to dose a little more. With no Hashimoto’s, experiment with up to 800 mcg per day. With Hashimoto’s don’t exceed 300 mcg.
- B6, to reach 100 mg per day.
- Magnesium, up to 1000 mg per day. Back off with loose stools.
- Zinc, up to 50 mg per day.
- Fish Oil Omega 3s, up to 4000 mg per day.
If these don’t work then it’s time to go to A Functional Root Cause Approach to PMS.
If you need help with this, please book a free consult and let’s chat!
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