Premenstrual Syndrome (PMS) can cast a dark cloud over the lives of many women aged 25-40. For around one-third of this demographic, and a particularly challenging 10%, PMS ushers in a barrage of debilitating symptoms, from excruciating menstrual cramps to emotional turbulence. While conventional medicine often relies on medications like oral contraceptives and anti-depressants to address these symptoms, a new wave of research suggests that the root cause of many PMS cases lies in underlying nutrient deficiencies. The solution? Supplementation to correct these deficiencies, potentially alleviating or even eliminating PMS symptoms.

Understanding the PMS-Deficiency Connection

Recent studies have spotlighted the link between PMS and deficiencies in vital vitamins and minerals. Notably, the 2018 Cochrane Database review revealed that PMS often coincides with low levels of specific micronutrients, including vitamin B, vitamin D, calcium, and magnesium. The prevalence of PMS seems to be higher in populations with lower levels of these micronutrients.

One common thread identified in PMS patients is low magnesium and vitamin B6 levels. These nutrients play pivotal roles in synthesizing serotonin, the “feel-good” brain chemical that’s often depleted in cases of depression. Furthermore, vitamin B6 and magnesium are essential for countering joint swelling, especially when combined with omega-3 fats.

Studies have also noted inadequate intake of vitamin D and calcium in PMS patients compared to those who don’t experience these symptoms. Vitamin D supports brain function, while calcium is crucial in preventing the abdominal cramping frequently associated with PMS. Additionally, calcium plays a role in cell signalling, aiding in the synthesis of ovarian hormones, which help maintain hormonal balance throughout the menstrual cycle.

Nurturing Your Way to Relief

Clinical trials have explored the potential of nutrient supplementation to ease various physical and emotional PMS symptoms. Supplements containing B-vitamins, magnesium, vitamin E, calcium, and essential fatty acids like omega-3 fats and GLA-rich oils (such as Borage Seed Oil) have shown promise in improving mood swings, food cravings, and other PMS symptoms.

To take proactive steps toward alleviating PMS, many healthcare professionals recommend a comprehensive approach. This includes a high-potency multiple vitamin and mineral supplement with a B-50 complex, 200 mg magnesium, 500 mg calcium, and 1000 IU vitamin D. Essential fatty acid supplements with a blend of Fish, Flaxseed, and Borage Seed Oil can further complement the regimen. Together, these nutrients correct marginal deficiencies and provide crucial support for brain chemistry, inflammation reduction, and muscle cramp relief.

Beyond Supplements: A Holistic Approach

While supplements play a significant role in managing PMS, there are other essential considerations. Dietary choices, lifestyle factors, and botanical remedies can also contribute to PMS management. In our next Lifestyle Medicine Update, we will delve deeper into these strategies to help you unlock the secrets of beating PMS naturally.

References:

• [Cochrane Database Systematic Review: Vitamin or mineral supplements for premenstrual syndrome (2018)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491313/#:~:text=Several%20vitamins%20and%20minerals%20including,the%20underlying%20pathogenesis%20of%20PMS)
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Dr. Meschino