6 Natural ways to reduce PMS
“There is a solid base of research that has shown that women can reduce PMS without taking a prescription drug,”
-Michael Mooney, director of research and education at SuperNutrition Life Extension Research.
1. Vitamin B6: A study of 630 women conducted through the British Journal of Clinical Practice, 100 mg to 150 mg of supplemental vitamin B6 reduced PMS in around 66 percent of women, while 160 mg to 200 mg reduced PMS in about 79 percent.
2. Vitamin D: According to the Archives of Internal Medicine,it was concluded in 2005 that women with a higher median of vitamin D intake of 706 IU per day had significatnly less (or no) PMS than those who took in a median of the least amount of vitamin D, 112 IU per day. The trick here is not taking in vitamin D, but rather getting a potent dose of it. Note: you can over-do vitamin D, so don’t ever take more than is suggested thinking you’ll be extra cramp-free! You won’t.
3. Chaste tree berry: This extract reduced PMS during a placebo-controlled three-month study in 170 women (of an average age of 36). Published in the British Medical Journal, the results showed that 20 mg of chaste berry extract reduced PMS about 28 percent better than placebo. A significant reduction in anger, mood disturbances, irritability, breast fullness, and headache was noted.
4. Calcium carbonate: It can reduce pain and water retention before and during a woman’s cycle according to the Journal of General Internal Medicine. In another randomized placebo-controlled study, out of 78 women, 58 percent showed a better reduction in PMS by taking 1,000 mg of calcium carbonate during the menstrual (beginning) and luteal (latter) phases of their reproductive cycles.
5. Magnesium: The Journal of Women’s Health published two double-blind, placebo-controlled studies using 360 mg of magnesium per day which reduced headaches and pain. 200 mg reduced weight gain, fluid retention, swelling of extremities, breast tenderness, and abdominal bloating.
6. Vitamin E: Reduced 15 categories of PMS symptoms in a study published by the Journal of Reproductive Medicine. The study showed that PMS symptoms are improved with with a daily supplementation of 400 IU of vitamin E. There was a 27 to 42 percent reduction in severity.
“The effects of these nutrients start the first month and generally reach maximum PMS reduction levels by month three,” Mooney added. “Women deserve to share the fruits of modern nutritional science and be informed that they can reduce their PMS discomfort without relying on drugs with all their dangerous side effects, but instead, use nutrients that are natural to the body in the proven effective potencies.” Agreed!
