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How Natural Supplements Help in PMS Symptoms?


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During premenstrual syndrome, women exhibit several emotional and physical symptoms. The symptoms start developing in a week or two before they start their period. These symptoms occur due to the extreme rise and fall of hormones during the menstrual cycle. This leads to unpredictable emotional and physical conditions like digestive problems, sudden mood swings, changes in eating habits, stress, and breast tenderness.

Can you handle PMS symptoms naturally?

As we have mentioned earlier, syndromes develop due to hormonal imbalance. For this doctors prescribe oral contraceptives and antidepressant medicines. However, you can also go for some natural remedies to treat the symptoms as they are safe and free from any kind of side effects.

1. Calcium

Calcium is one othe best natural supplement to ease PMs symptoms. It works even better when it is combined with magnesium to alleviate menstrual cramps. Calcium deficiency is the main cause of menstrual cramps and taking calcium regularly could help you fix PMs symptoms like tiredness, change in eating habits, and anxiety fits. You can add dairy products in your diet to improve calcium deficiency.

2. Magnesium

It is the best natural remedy to treat PMS symptoms like breast tenderness, bowel issues, and fluid retention.

A study on women taking 200 mg of magnesium a day showed its effectiveness in reducing the symptoms of bloating and fluid retention. This result was obtained during their second month on the supplement.

Taking excessive supplements like magnesium can cause side effects like a systemic change in blood pressure or diarrhea. So, it is necessary to talk with your doctor before trying out these supplements during PMS.

3. Vitamin B6

It is one of the most effective remedies for women going through PMS symptoms. It works like emotional support and makes them feel happy. Vitamin B6 is also popularly known as pyridoxine. The B6 enzyme in vitamin B6 promotes hormones like estrogen. B6 also speeds up the production of neurotransmitters like serotonin and dopamine. These are both beneficial for producing positive feelings in women. 

During PMS, women also go through psychological issues like mood swings and stress fits. Taking vitamin B6 in your regular diet will definitely help you alleviate the symptoms. You can get this vitamin through natural foods like salmon or fortified cereals.

4. Vitamin D

It is essential to absorb calcium in your bones. A study shows that vitamin D and calcium both help relieve cramps during PMS. Calcium also plays a vital role in reducing muscle contractions, as low levels of calcium lead to menstrual cramps in women. It also supports healthy calcium regulation.

5. Ginger

The role of ginger in soothing the cramps during PMS is quite complex to understand. But there are several studies showing its anti-inflammatory qualities. It has been found to be effective to check prostaglandin production, which results in less painful cramping for women experiencing PMS symptoms.

6. Vitamin E

This is a fat-soluble vitamin. Nuts and vegetable oils are the best sources for it. Some studies show its effectiveness for women experiencing PMS symptoms. A recent study in 2022 shows that vitamin E supplements are quite effective in settling menstrual cycle-related breast pain and cramps.

7. Fatty acids

Adding fatty acids like gamma-linoleic acid and alpha-linoleic acid,in your daily diet would help in easing PMS symptoms. They have anti-inflammatory properties which help in calming down menstrual cramps during PMS. 

Is there any herbal supplement to treat PMS symptoms?

Yes, some herbal remedies may help relieve symptoms like:

  • Chaste tree, or Vitex agnus castus: A number of studies show the effectiveness of the chase tree to help relieve symptoms of famous diseases like headaches, mood swings, and breast tenderness. However, there are some studies to show its effectiveness in reducing bloating during PMS. Vitex could react negatively with some medications, including birth control pills, antipsychotics, and estrogen supplements. If you have been suffering from mental conditions or have hormone sensitivity, it is also unsafe to use. You should talk to your doctor before taking a chaste tree.
  • Black cohosh (Actaea racemosa): The recommended dose of this natural supplement is 20 to 40 mg, two times a day. It is also reactive if you take it with other medicines. If you have a history of hormonal imbalance, consult your doctor before taking it. It is also not safe for kidney patients.
  • Evening primrose oil (Oenothera biennis): It is not a safe option for people with a history of seizures or schizophrenia. It may increase the risk of bleeding and stress. Do not forget to consult your doctor if you take any blood-thinning medications before taking evening primrose oil.
  • St. John’s wort (Hypericum perforatum): This herbal supplement acts as a reactive agent with several medications and herbs. To prevent its side effects, talk with your doctor if you are taking prescription medications. You should use this supplement as a whole. Also, avoid direct sun exposure to prevent skin rashes.


PMS is the most trying period for several women. However, it is possible to help balance your physical and emotional health by trying out the above-mentioned natural remedies.

You cannot expect magical results from these supplements. As they take time to show their full potential, be patient.

But remember, although these are all-natural supplements, they are not free from any harmful effects, So be wise and consult your doctor before trying them out practically.


1. What is the primary reason for PMS?

Hormonal changes are the primary reason behind PMS symptoms. These symptoms develop in response to the changing levels of the hormones estrogen and progesterone.

2. In what ways can milk relieve PMS?

Dairy products, including milk, have proven to be gentle in alleviating PMS symptoms. It is due to the high content of calcium and vitamin D found in milk. Each of these nutrients has shown beneficial effects on managing PMS.

3. What factors can make PMS worse?

The excess consumption of sodium makes PMS symptoms worse. Too much sodium causes water retention and bloating, worsening PMS. 


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