Relieve Your PMS with Food

Premenstrual syndrome (PMS) is experienced in 70 to 90% of women of childbearing age one to two weeks before the onset of menstruation. Symptoms of PMS can include depression, anxiety, irritability, food cravings, headaches, joint pain, weight gain, back pain, fluid retention, breast pain and swelling, bloating, and acne. Although the cause of PMS is unknown, serotonin or dopamine deficiencies and excess estrogen with progesterone deficiency may be contributing factors. Previously it was believed that the ratio of estrogen to progesterone was the primary cause of PMS, but no consistent difference in hormone levels between those who experience PMS and those who don’t have been shown.

General nutritional guidelines for PMS:

• Consuming more plant foods
• Limiting meat and dairy
• Avoiding refined sugars, caffeine, alcohol, and salt
• Reduce estrogen levels by adding soy, decreasing fat, and increasing fiber

Botanical treatments for PMS:

• Evening primrose oil
• Chasteberry
• Black cohosh
• Gingko
• St. John’s wort,
•  Kava

Vitamin B6 in doses of 40-500 mg/day may reduce some adverse effects of estrogen as well as increasing the concentration of serotonin, dopamine, and progesterone. Limited evidence supports for the use of magnesium in PMS, but it cannot be disputed that some of the symptoms of PMS, such as anxiety, depression, irritability, and headaches, mirror magnesium deficiency. The combination of magnesium and vitamin B6 may be more effective than either nutrient alone. Supplementation of calcium and vitamin D3 has shown to be effective for migraines during PMS. Vitamin E at higher doses may improve anxiety, depression and sugar cravings. To increase serotonin, tryptophan may be supplemented, decreasing irritability. 

Gaby, A. (2011). Nutritional medicine (pp. 831-34). Concord, N.H: Fritz Perlberg Publishing.

Girman, A., Lee, R., & Kligler, B. (2003). An integrative medicine approach to premenstrual syndrome. American Journal Of Obstetrics And Gynecology, 188(5), S56-S65. http://dx.doi.org/10.1067/mob.2003.403

Murray, M., & Pizzorno, J. (1998). Encyclopedia of natural medicine. Rocklin, CA: Prima Pub.

SRD, G. (1998). Pre-menstrual Syndrome and Diet. Journal Of Nutritional & Environmental Medicine, 8(1), 65-75. http://dx.doi.org/10.1080/13590849862302