The time before your menstrual period and a few days after are the worst.

This is when you have Premenstrual Syndrome (PMS) symptoms.

About 20% of reproductive-age women experience symptoms severe enough that may hamper their daily life activities.

Having a rich and nutritious diet full of essential vitamins is extremely important during this time.

It will help reduce the severity of the PMS symptoms and give you some relief.

This article will discuss some best vitamins for PMS that you should consume to cope with its symptoms. Read on to learn about them.

Fact:
The human body cannot make all the vitamins; it is essential to complete the intake through foods or supplements.

Why vitamins are essential during PMS

Vitamins are essential for your body during every phase of life, especially in PMS. It helps your body to grow, develop, and be healthy.

Vitamins are crucial for bodily functions such as metabolism, immunity, and digestion. 

They can help reduce gastrointestinal symptoms such as nausea and bloating that are prevalent in PMS. They may also provide strength to fight other symptoms.

Checkout:
If the PMS symptoms aggravate, your doctor may recommend you Regestrone. 
It is a prescription medication to reduce mood swings, anxiety, fatigue, bloating, breast tenderness, and headaches.

Essential vitamins for PMS

There are a variety of essential vitamins that you should consume for controlling or reducing the severity of PMS symptoms. Some vitamins are also said to lower the chances of developing Premenstrual syndrome. 

Here are some vitamins that can help you during PMS:

Vitamin B6

Vitamin B6
Vitamin B6

Vitamin B6 is vital for women in their Premenstrual phase. 

The term Vitamin B6also refers to one of its forms, Pyridoxine.

Pyridoxine is found to reduce many significant emotional and physical symptoms of Premenstrual Syndrome.

In a study by the Iran University of Medical Sciences and the University of Welfare and Rehabilitation Science, 46 women with PMS symptoms were given Pyridoxine.

The following symptoms were significantly decreased after their treatment with Pyridoxine:

  • Moodiness
  • Irritability
  • Anxiety
  • Depression
  • Forgetfulness
  • Unreasonable crying
  • Dizziness
  • Fatigue
  • Craving
  • Increased appetite
  • Palpitations
  • Breast tenderness
  • Bloating
  • Edema 
Warning
Don’t take large amounts of Vitamin B6 supplements if you take anti-seizure medications, as it could theoretically trigger seizures.

Other B Vitamins

Other than Vitamin B6, several other B Vitamins for Premenstrual Syndrome are consumed.

Here’s a list of B Vitamins that are essential in PMS:

  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B9 (Folate)
  • Vitamin B12 (Cobalamin)

Vitamin C

Vitamin C is a water-soluble vitamin found in various fruits and vegetables. Its intake is essential for better health as it is filled with antioxidant properties.

It may also be beneficial for women having Premenstrual Syndrome.

These women often suffer from the symptoms of Anxiety, Depression, irritability, fatigue, and anger. 

Vitamin C might improve mood and help lower anxiety levels.

Vitamin D

Vitamin D is another useful vitamin suggested by doctors to be included in the meals of every individual. 

This essential vitamin also plays a vital role in reducing PMS symptoms. 

Not only that, it also aids in reducing the risk of developing Premenstrual Syndrome.

A research was conducted on 897 adolescent girls who received nine high-dose Vitamin D supplements. 

The results showed that the prevalence of PMS after the intervention fell from 14.9% to 4.8%.

In this, a group of girls with PMS showed a reduction in the incidence of several symptoms of PMS, such as backache and a tendency to cry easily.

Vitamin E

Vitamin E
Vitamin E

Vitamin E is a necessary nutrient for the health of your blood, brain, and skin, as well as for vision and reproduction. 

Additionally, it has anti-oxidant qualities that help neutralize free radicals.

In a research published by the Journal of Medical and Health Sciences, Vitamin E was shown to be effective against PMS symptoms.

In this study, 200 girls with moderate and severe Premenstrual Syndrome were divided into two groups. One group received 100 mg of Vitamin E daily, and the other received one tablet of Placebo for three months.

The group which administered Vitamin E reported significant differences in their physical and mental symptoms related to PMS.

Essential supplements

Calcium and Magnesium are some of the essential supplements that may help reduce the symptoms of PMS. 

Calcium

Calcium is proven to be essential and effective in Premenstrual Syndrome. 

In 2016, sixty-six female students diagnosed with PMS participated in a study to determine the effectiveness of Calcium on PMS. 

Two groups were made, one was given 500 mg of Calcium daily and the other was given Placebo for two months.

The results showed that treatment with Calcium supplements is an effective method for reducing mood disorders during PMS.

Magnesium

Magnesium
Magnesium

Magnesium (Mg) alone and along with Vitamin B6, has been proven to be effective in treating PMS symptoms.

A study was conducted in which female participants diagnosed with PMS were assigned to three study groups. They were Mg, Mg plus Vitamin B6, and Placebo.

The Mg plus Vitamin B6 reported the most significant decrease in PMS, followed by Magnesium alone.

Takeaway

Vitamins are the essential nutrients our body requires for basic needs and functioning. 

Your physical and mental health may not be well, especially during PMS. 

Here, Vitamins can play a crucial role.

The best vitamins for PMS symptoms are VItamins B, C, D, and E. Moreover, Calcium and Magnesium can effectively reduce PMS symptoms as well.

These essential nutrients can help reduce anxiety, crying spells, Depression, fatigue, bloating, etc, during PMS.

Frequently Asked Questions

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