What vitamins will help with PMS

What vitamins will help with PMS: a detailed guide by nutrient support

Premenstrual syndrome (PMS) is a complex of physical and emotional symptoms that occur a few days or weeks before the onset of menstruation. These symptoms can vary from mild discomfort to significant disorders affecting everyday life. Although the exact cause of the PMS is not fully understood, it is believed that changes in the hormonal background, especially the fluctuations of estrogen and progesterone, play a key role. Other factors, such as a deficiency of certain nutrients, inflammation and genetic predisposition, can also contribute to the development of PMS.

Many women are looking for ways to alleviate the symptoms of PMS, and one of the approaches is the use of vitamins and minerals. In this article, we will consider in detail what vitamins and minerals can be useful for PMS, how they work and in what dosages they are recommended to be taken. It is important to remember that before you start taking any additives, you need to consult a doctor in order to exclude contraindications and choose the optimal dosage.

Vitamin B6 (Pyridoxin): Hormone and Neurotransmitter regulator

Vitamin B6 plays an important role in the metabolism of amino acids, carbohydrates and fats, as well as in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine. These neurotransmitters have a significant impact on mood, sleep and appetite, which makes vitamin B6 potentially useful for alleviating the emotional symptoms of the PMS, such as irritability, anxiety and depression.

• The mechanism of action: Vitamin B6 contributes to the formation of gamma-aminomatic acid (GABA), a neurotransmitter that has a calming effect. He also participates in estrogen metabolism, helping to maintain hormonal balance. Vitamin B6 deficiency can lead to a decrease in the level of serotonin and dopamine, which can aggravate the symptoms of PMS.

• Evidence base: Several studies have shown that taking vitamin B6 can relieve PMS symptoms. The meta-analysis of research published in the magazine British Medical Journal showed that vitamin B6 is effective for reducing the symptoms of PMS, especially emotional symptoms, such as depression, anxiety and irritability. Other studies also showed that vitamin B6 can help reduce the soreness of the mammary glands (mastodinia) and bloating, common symptoms of PMS.

• Recommended dosage: The recommended dosage of vitamin B6 to alleviate the symptoms of the PMS is from 50 to 100 mg per day. It is important not to exceed the upper permissible limit of consumption, which is 100 mg per day, since the long -term use of high doses of vitamin B6 can lead to neurological problems.

• Sources of vitamin B6: Vitamin B6 is contained in many foods such as meat, fish, poultry, bananas, potatoes, spinach and whole grain products. However, to achieve the therapeutic effect with PMS, additives are often required.

Calcium: decrease in irritability and bloating

Calcium is a mineral necessary for the health of bones, teeth, muscles and nerves. He also plays a role in the regulation of hormones and neurotransmitters, which makes it potentially useful to facilitate the symptoms of PMS.

• The mechanism of action: Calcium is involved in the transfer of nerve impulses and the regulation of muscle contractions. He can also affect the level of estrogen and progesterone. Calcium deficiency can aggravate the symptoms of PMS, such as irritability, anxiety and bloating.

• Evidence base: Several studies have shown that calcium intake can relieve PMS symptoms. The study published in the magazine “Archives of Internal Medicine” showed that taking 1,200 mg of calcium per day significantly reduces the symptoms of PMS, such as irritability, bloating, headache and muscle pain. Other studies also showed that calcium can help improve mood and reduce anxiety.

• Recommended dosage: The recommended dosage of calcium to alleviate the symptoms of the PMS is from 1000 to 1200 mg per day. It is best to take calcium in separated doses during the day to improve its assimilation.

• Calcium sources: Calcium is contained in many foods, such as dairy products, dark green vegetables, tofu and enriched products. However, to achieve the therapeutic effect with PMS, additives are often required.

Magnesium: muscle relaxation and tension removal

Magnesium is a mineral necessary for more than 300 biochemical reactions in the body. It plays a role in the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can aggravate the symptoms of PMS, such as headache, muscle cramps, irritability and anxiety.

• The mechanism of action: Magnesium helps to relax muscles and reduce nervous tension. He can also affect the level of neurotransmitters, such as serotonin, and regulate blood sugar.

• Evidence base: Studies have shown that Magnesium intake can relieve PMS symptoms. The study published in the journal “Journal of the American College of Nutrition” showed that taking 250 mg of magnesium per day significantly reduces the symptoms of PMS, such as headache, bloating, irritability and anxiety. Other studies also showed that magnesium can help improve sleep and reduce muscle cramps.

• Recommended dosage: The recommended dosage of magnesium to alleviate the symptoms of the PMS is from 200 to 400 mg per day. It is important to choose an easily digestible form of magnesium, such as magnesium citrate or magnesium glycinate.

• Sources of magnesium: Magnesium is found in many foods such as dark green vegetables, nuts, seeds, legumes and whole grain products. However, to achieve the therapeutic effect with PMS, additives are often required.

Vitamin E: antioxidant protection and decrease in the pain of the mammary glands

Vitamin E is a fat -soluble antioxidant that helps protect the cells from damage to free radicals. He also plays a role in the regulation of hormones and immune function.

• The mechanism of action: Vitamin E has antioxidant properties that can help reduce inflammation and oxidative stress that can aggravate the symptoms of the PMS. It can also affect the level of prolactin, hormone, which can contribute to the pain of the mammary glands.

• Evidence base: Studies have shown that the intake of vitamin E can alleviate the symptoms of PMS, especially the pain of the mammary glands (mastodin). The study published in the journal “Journal of Reproductive Medicine” showed that taking 400 IU vitamin E per day significantly reduces the pain of the mammary glands in women with PMS. Other studies also showed that vitamin E can help reduce headache and anxiety.

• Recommended dosage: The recommended dosage of vitamin E to alleviate the symptoms of the PMS is from 200 to 400 IU per day. It is important to choose a natural form of vitamin E (d-alpha tocopherol), which is better absorbed by the body.

• Sources of vitamin E: Vitamin E is contained in many foods such as vegetable oils, nuts, seeds, avocados and dark green vegetables. However, to achieve the therapeutic effect with PMS, additives are often required.

Vitamin D: Support for mood and hormonal balance

Vitamin D is a fat -soluble vitamin necessary for the health of bones, the immune system and mood regulation. He also plays a role in the regulation of hormones, including estrogen and progesterone.

• The mechanism of action: Vitamin D affects the level of serotonin, neurotransmitter, which plays a role in the regulation of mood. Vitamin D deficiency can lead to a decrease in serotonin levels, which can aggravate the symptoms of the PMS, such as depression and anxiety.

• Evidence base: Studies have shown that the intake of vitamin D can relieve PMS symptoms, especially depression and anxiety. The study published in the journal “Journal of Affective Disorders” showed that women with a low level of vitamin D are more likely to have symptoms of depression and anxiety associated with PMS. Other studies also showed that vitamin D intake can help improve mood and reduce fatigue.

• Recommended dosage: The recommended dosage of vitamin D to alleviate the symptoms of PMS depends on the level of vitamin D in the blood. It is important to take a blood test to determine the level of vitamin D and choose the optimal dosage. As a rule, it is recommended to take from 1000 to 2000 IU vitamin D3 per day.

• Sources of vitamin D: Vitamin D is contained in a small amount of food, such as oily fish, egg yolks and enriched products. The main source of vitamin D is sunlight. However, in many regions, in the winter months of sunlight, it is not enough to maintain the optimal level of vitamin D, so it is recommended to take additives.

Omega-3 fatty acids: decrease in inflammation and pain

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the heart, brain and immune system. They have anti -inflammatory properties and can help reduce pain and inflammation associated with PMS.

• The mechanism of action: Omega-3 fatty acids, such as EPA (eicosapentaenic acid) and DHA (non-oxaexaenic acid), help reduce inflammation, blocking the production of inflammatory substances, such as prostaglandins. They can also affect the level of neurotransmitters and improve mood.

• Evidence base: Studies have shown that the intake of omega-3 fatty acids can relieve PMS symptoms, especially pain and inflammation. The study published in the journal “Journal of Obstetrics and Gynaecology Research” showed that taking 2 grams of omega-3 fatty acids per day significantly reduces the symptoms of PMS, such as abdominal pain, headache and irritability. Other studies also showed that omega-3 fatty acids can help improve mood and reduce anxiety.

• Recommended dosage: The recommended dosage of omega-3 fatty acids to alleviate the symptoms of the PMS is from 1 to 2 grams per day. It is important to choose high-quality Omega-3 additives, which contain a sufficient amount of EPA and DHA.

• Sources of omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seeds, chia seeds and walnuts. However, to achieve the therapeutic effect with PMS, additives are often required.

Iron: replenishment of losses and prevention of anemia

Iron is a mineral necessary for the formation of hemoglobin, a protein that transfers oxygen in the blood. During menstruation, women lose iron, and if its reserves are not replenished, iron deficiency anemia can develop, which can aggravate the symptoms of PMS, such as fatigue, weakness and dizziness.

• The mechanism of action: Iron is necessary for the formation of red blood cells that carry oxygen throughout the body. Iron deficiency can lead to a decrease in oxygen level in tissues, which can cause fatigue, weakness and dizziness.

• Evidence base: Studies have shown that iron intake can relieve PMS symptoms in women with iron deficiency anemia. It is important to take a blood test to determine the level of iron and exclude anemia.

• Recommended dosage: The recommended dosage of iron depends on the level of iron in the blood and the presence of anemia. It is important to consult a doctor to determine the optimal dosage.

• Iron sources: Iron is found in many foods such as red meat, poultry, fish, legumes, dark green vegetables and enriched products. However, to make up for iron deficiency, add -ons are often required.

Zinc: support for hormonal balance and immune system

Zinc is a mineral necessary for immune function, growth and development, as well as for the regulation of hormones. He plays a role in the metabolism of estrogen and progesterone and can help maintain hormonal balance.

• The mechanism of action: Zinc is involved in the regulation of hormones, including estrogen and progesterone. It also supports the immune system and has antioxidant properties. Zinc deficiency can aggravate the symptoms of PMS, such as irritability, anxiety and acne.

• Evidence base: Studies have shown that zinc intake can relieve PMS symptoms. However, additional studies are needed to confirm these results.

• Recommended dosage: The recommended zinc dosage is 15-30 mg per day. It is important not to exceed the upper permissible limit of consumption, which is 40 mg per day, since a long -term reception of high doses of zinc can lead to copper deficiency.

• Sources of zinc: Zinc is contained in many foods such as meat, poultry, seafood, nuts, seeds and legumes.

Important comments:

• Consultation with a doctor: Before taking any additives, it is necessary to consult a doctor in order to exclude contraindications and choose the optimal dosage.

• Interaction with drugs: Vitamins and minerals can interact with some drugs. It is important to inform the doctor about all the drugs taken in order to avoid undesirable interactions.

• Individual reaction: The effectiveness of vitamins and minerals can vary depending on the individual characteristics of the body. It is important to carefully monitor your well -being and adjust the dosage if necessary.

• Quality of additives: It is important to choose high -quality additives from trusted manufacturers in order to ensure their effectiveness and safety.

• Complex approach: Reception of vitamins and minerals is only one of the components of an integrated approach to alleviation of PMS symptoms. It is also important to adhere to a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management.

In conclusion, taking certain vitamins and minerals can be useful for alleviating PMS symptoms. Vitamin B6, calcium, magnesium, vitamin E, vitamin D, omega-3 fatty acids, iron and zinc are nutrients that can help reduce irritability, anxiety, bloating, breast pain, headache and other PMS symptoms. However, it is important to remember that before taking any additives, it is necessary to consult a doctor in order to exclude contraindications and choose the optimal dosage. An integrated approach that includes taking vitamins and minerals, a healthy lifestyle and stress management can help women alleviate the symptoms of PMS and improve the quality of life.