This post will help you to understand what supplements for PMS can help with symptoms of low mood, depression and anxiety.
PMS (pre-menstrual syndrome) will more than likely affect all of us at some point or another, it is caused by changes in our hormones during our menstrual cycles and it affects some women more severely than others. Here are five supplements for PMS to deal with symptoms and make life a little easier when we feel like biting someone’s head off or crying because a puppy is too cute.
1. Calcium
For many women who suffer from symptoms of PMS, it can be as simple as making sure you have enough calcium in your diet
Studies have shown that calcium supplements can help to reduce symptoms of PMS such as bloating, fatigue, sadness and mood swings.
Calcium levels can vary throughout the menstrual cycle, one way to increase calcium levels would be through diet.
Foods high in calcium include:
- Milk
- Cheese
- Lentils
- Chia Seeds
- Yoghurt
- Tofu
- Figs
- Broccoli
- Oranges
Calcium supplements can also be introduced in to your daily routine if a multi-vitamin is not already being taken.
Try The Health Aid 600mg Calcium Tablets £5.99
Safety: Calcium supplements may cause constipation in higher doses. Always talk to your doctor or pharmacist if taking any other medications, including thyroid hormones or antibiotics, you may need to take them at different times of the day. You should also not take supplements if you’ve had kidney stones or other health issues. Talk to your doctor or pharmacist if you’re unsure.
2. Vitamin B-6
Vitamin B-6 plays a large role in the chemical signals in the brain that control mood, therefore increasing levels of it can help with mood swings, anxiety, irritability and depression.
Vitamin B-6 levels can be naturally boosted through many foods such as:
- chickpeas
- tuna
- salmon
- potatoes
- beef liver
- eggs
- soya beans
- some fortified breakfast cereals
Try Vitamin B6 by Health Aid £6.99
3.Magnesium
Low levels of magnesium can also be a reason for PMS, a study showed that combining magnesium with vitamin b-6 helped depression, irritability, anxiety and bloating.
Foods that are high in magnesium include:
- almonds
- meat
- fish
- brown rice
- spinach
- peanuts
Try Taking Solgar Magnesium with Vitamin B6 £5.99
Safety: Talk to your doctor before taking a magnesium supplement if you also take proton pump inhibitors such as omeprazole or lansoprazole, diuretics, antibiotics, or bisphosphonates. If you take any of these, you may still be able to take magnesium supplements, but may need to leave a gap.
4. St-Johns Wort
Anti-depressant medication affect two chemicals in the brain that control mood; these are serotonin and norepinephrine. St.Johns wort is a herbal alternative which also aims to boosts these chemicals.
Typically it is used for depression but studies have shown it to be effective in emotional and physical signs of PMS.
Safety: St. John’s wort interacts with many types of medication, including antidepressants commonly used to treat PMS. This herb can also interfere with hormonal contraception, blood pressure, heart and many other medications. Always speak to your doctor or pharmacist if unsure of what it can interact with.
Try Natures Aid St Johns Wort for £7.45
5. Omega
Some omega supplements (fatty acids) have anti-inflammatory effects that may help with PMS symptoms. A study showed that combining essential fatty acids helped symptoms of PMS.
Try Omega 3-6-9 soft gels £14.80
Safety: Talk to your doctor before taking an essential fatty acid supplement if you take any other medications or herbal supplements. This is especially important if you take blood thinners or anti-psychotics
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