This PMS (premenstrual syndrome) protocol is designed to supply your hormones with all the nutrients they need to function optimally, plus extra boosts to ease your PMS symptoms such as moodiness, breast tenderness, and bloating. These evidence-based products are what I use with my female patients. The Reclaim Your Hormones Program gets way more individualized with your supplement protocol, as it’s based on your lab results, and includes a step-by-step approach to eat, sleep, and relax your way to hormone balance. This is a 12-week experiential program where you assess and balance insulin, cortisol, and the four phases of your menstrual cycle. Choose the self-serve DIY version or the full-serve patient version.
DR. LAURA’S PMS PROTOCOL
These are my favorite supplements to nix PMS. The Twice Daily Essentials give your body all the vitamins, fatty acids, and herbs you need for healthy cycles. The inositol is for women needing help with blood sugar balance. Methylguard is for those who are sluggish methylaters and may have the MTHFR genetic variation. Lastly, Relaxed Wanderer is THE Chinese herbal formula for stress and PMS – it smooths liver “qi,” and reduces bloating. Questions? Ask below in the comments.
PLEASE consult your health provider before taking any supplements.
1. Women’s Twice Daily Essentials
- 1 Twice-Daily Multi™ capsule
- 2 OsteoForce™ capsules
- 1 OmegAvail™ Synergy gelcap
- 2 FemGuard + Balance™ capsules
1 packet with breakfast and 1 with dinner.
Some women need more vitamin D, which is crucial for hormone balance. Test your D once a year, and aim for serum levels of 25OH between 60-80 ng/mL
OFTEN THESE PACKETS ALONE ARE ENOUGH FOR PMS. IF NOT, THESE ARE MY TOP ADDITIONS:
2. Inositol as Sensitol™
I’ve written a whole blog post about inositol, the “ovary vitamin.” This shows up in many of my protocols because it supports ovary hormones plus regulates insulin. PMS typically has sugar and insulin dysregulation as one of the root causes. My favorite inositol is Sensitol® because it has myo, d-chiro, and also a third ingredient called alpha-lipoic acid which is a key player for glucose management.
2 caps when you wake up and before bed.
3. Relaxed Wanderer for PMS
Relaxed Wanderer formula comes in tinctures and tablets. It is the classic Chinese herbal formula for PMS with bloating and I use it all the time. The tincture works better and faster and can be mixed with warm water. The tablets are great in a pinch, and also highly effective. You can dial in your perfect dose. A dose is 3 dropper squeezes (a squeeze is roughly 2/3 of a dropper) or 3 tablets.
1 dose 2-3 a day, preferably away from food, during pms time of the month.
We also carry a stronger (and slightly different) version of this formula, called Unwind, from the Conceivable line, only available in an 8 oz size. Contact us for details.
4. Methyl-Guard Plus®
Methyl-Guard Plus® provides extra methylation support. The Women’s Twice Daily Packets are often enough to support phase 1 and 2 estrogen detoxification. However, some women struggle with phase 2 estrogen detox because of genetic variations such as MTHFR. These women may get PMS symptoms such as migraines or intense moods, and benefit from more methylation support during PMS time.
1 in the morning during PMS time of the month. Up to 3 per day if needed.
Chinese medicine is what brought me to be a women’s health specialist. If you have access to acupuncture, it’s highly beneficial for PMS symptoms and painful periods. Chinese herbal formulas can be custom blended to support the needs of your own menstrual cycle.
Get more specific PMS supplement advice tailored to YOU, based on your labs, in my Reclaim Your Hormones program.