Posted by PatchMD.com on 11/12/2018 to PMS Patch
PMS supplements can help to relieve the common symptoms that accompany menstrual cycles. Women with PMS (premenstrual syndrome) usually experience either physical or emotional symptoms in the days to weeks leading up to their period. These can cause severe discomfort and have a profound impact on everyday activities. However, some micronutrients can relieve these symptoms without the nasty side effects of pharmaceutical medications. In this article, we look at the common symptoms and which supplements are best for addressing them.
Symptoms of PMS
Premenstrual syndrome (PMS) is something that most women experience at some point in their life. Although the symptoms can vary between different people, there are some that are more common than others. These include the following:
- feeling anxious, upset, or irritable
- mood swings
- trouble sleeping or tiredness
- breast tenderness
- abdominal pain or bloating
- greasy hair or spotty skin
- changes in sex drive or appetite
Following a healthy lifestyle can help to ease some of these symptoms. Exercising regularly, eating a balanced diet, getting 7-8 hours of sleep each night, and keeping stress levels down can all minimize them. However, if your symptoms are severe and affecting your daily life then it may be worth seeking advice from a medical professional.
The Best PMS Supplements Include These Ingredients
The best PMS supplements should include a range of vitamins and essential minerals that support your body through its menstrual cycle. Vitamins B6 and D can both ease symptoms, along with calcium, iron, and magnesium. There are also other PMS supplements that can address specific symptoms such as trouble sleeping. Let’s look at each of them in more detail.
It’s thought that one of the causes of PMS is a disruption of the neurotransmitters that control mood. This is why women often experience mood swings and feel anxious, upset, or irritable. Vitamin B6 is involved in the production of these neurotransmitters and may therefore help to ease the emotional symptoms of PMS.
Serotonin and dopamine are sometimes referred to as ‘happiness neurotransmitters’ that influence mood. Vitamin B6 is required to produce these hormones, along with prostaglandin which tends to be lower in women who have PMS. This is why ensuring vitamin sufficiency is so important for our mental wellbeing as well as physical health.
A review of 10 clinical trials involving almost 1000 women looked at the effect of vitamin B6 on PMS. It found that taking the vitamin did relieve overall premenstrual symptoms as well as depressive effects that some women experience during their period. This indicates that vitamin B6 may be effective in treating PMS and making periods less stressful.
Vitamin D is another PMS supplement that can help to reduce severe symptoms. Research has shown that taking it can significantly reduce irritability, anxiety, and sadness in women suffering from the syndrome. Over 150 participants were involved in the study and randomly assigned to either the vitamin D or placebo group. The vitamin D group showed a significant decrease in scores related to anxiety, irritability, crying easily, sadness, and disturbed relationships. This indicates that ensuring vitamin D sufficiency can mitigate against some of the emotional symptoms associated with PMS.
Taking a calcium supplement has been shown to reduce specific PMS symptoms when taken consistently. One study gave female participants 1000mg of calcium daily for a period of three months. It found that these women experienced significantly lower levels of depression, fatigue, and changes in appetite than those who didn’t.
Another research study had participants consume 1200mg of calcium per day. It found that this reduced both the emotional and physical symptoms of PMS. This indicates that taking a calcium supplement can ease the severity of symptoms as well as delivering other health benefits such as reduced risk of osteoporosis.
Iron is another important PMS supplement to take during your period. Since the body loses a significant amount of blood, it also loses the iron contained within it. This iron helps to transport oxygen around your system which is used to create energy. When your iron levels drop, you may start to feel more tired than usual or get out of breath more easily. It’s therefore important to consume even more iron during your period to replace what’s being lost.
Magnesium deficiency has been linked to several common PMS symptoms. This includes irritability, mood swings, anxiety, depression, fluid retention, bloating, headaches, breast tenderness, and poor sleep. According to the National Institute of Health, most of us don’t meet our daily magnesium intake requirements so a deficiency in women is highly likely.
Magnesium deficiency can be a major contributor to menstrual cramps. Having low levels can increase how much muscles contract and the level of inflammatory compounds involved in period pain. The combination of these two factors can make cramps much more severe than they would be otherwise.
One study involved 150 participants who took magnesium, magnesium and vitamin B6 or a placebo over a four-month period. The women involved rated their PMS symptoms on a scale of zero (none) to three (extreme) throughout the trial. Taking magnesium was shown to decrease the severity of PMS symptoms. However, magnesium plus vitamin B6 was even more effective than magnesium supplements alone.
Chaste Tree Berry Extract
Chaste tree berry has been shown to relieve several PMS symptoms such as headaches, water retention, breast tenderness, and depression. It’s a traditional ingredient that has been used to treat women’s health for thousands of years. This is because it can influence estrogen and progesterone levels which work in combination throughout your period.
Estrogen levels are higher at the beginning of your period, whereas progesterone is released towards the end. One study by German researchers involved 170 participants who were either given chaste tree berry extract or a placebo. More than 50% of the berry group experienced a significant reduction in their symptoms.
Many women report problems sleeping during their menstrual period. This is because changes in the levels of estrogen can affect the production of neurotransmitters that trigger sleep. The release of melatonin in the brain is what tells your body it’s time to shut down and relax, but this can be affected during your period. This makes it harder for women to fall asleep and stay asleep throughout the night, something that can be compounded by an increase in body heat at this time of the month.
Taking a melatonin supplement before bed can help to trigger the body’s natural sleep cycle. It’s a non-drowsy alternative to sleeping pills that won’t leave you feeling tired the next day. If you’re experiencing PMS symptoms that affect your sleep, then this can be a simple way to get the rest you need.
High-Quality PMS Supplements in Patch Form
We offer high-quality PMS supplements in patch form which means you don’t’ need to worry about the digestibility of tablets or gastrointestinal side-effects. They are available as a day or night patch and specifically designed to address the most common PMS symptoms. Both patches contain calcium, D, E, and zinc, plus our unique PMD complexes that include chaste tree berry extract, evening primrose oil, and melatonin in the night patch. Try our patches risk-free.
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