Blah!! This is one word that best describes how women feel when that time of the month rolls around.  Aside from running to the nearest drugstore to pick up painkillers, can vitamins help ease your PMS symptoms?

The physical uneasiness, general discomfort, and moodiness that occur around menstruation can be disrupting to a woman’s life. Recent studies have shown that vitamins could actually help the icky feeling we experience around our menstrual cycle. In fact, the American College of Obstetricians and Gynecologists supports evidence that vitamins and minerals may help combat some common symptoms of PMS.

Calcium

Calcium can decrease PMS symptoms such as cramps, stress, and irritability by as much as half according to many studies. It is not always easy to drink four 8-ounce glasses of milk daily, and many of us fall short so supplementation is usually necessary. Recommended intake of calcium is 1,200 – 1,500 mg per day. It is important to also take 400-800 IU of vitamin D daily with calcium to get the maximum effect.

Magnesium

Bloating and water retention is no fun, especially when you are trying to fit into your skinny jeans. These PMS symptoms can make you feel as if you gained 5 kilos overnight. Magnesium intake of 200 mg per day can reduce this uncomfortable feeling of ‘feeling fat’. Beans, nuts, whole grains and green vegetables such as spinach are good sources of magnesium. Magnesium should be taken with calcium and vitamin D for best results.

Zinc

Studies show that low levels of zinc may contribute to the acne breakouts around the time of menstruation. Taking 15mg of zinc per day may help in keeping your skin clear since it is essential for tissue repair and helps reduce inflammation. Great sources of zinc are found in lean meats, poultry, fish and seafood, along with nuts, eggs and seeds.

Vitamin B6

Feeling a little blue? Vitamin B6 may help relieve depression, anxiety and mood swings linked with PMS. Recommended dose of vitamin B6 is 50-100mg per day. Major sources include: cereal grains, vegetables (carrots, spinach, peas), eggs and meat.

Vitamin E

Doses of 400 IU’s of vitamin E can relieve breast soreness and tenderness, as well as irritability and depression. Wheat germ and olive oil, along with peanuts, seeds and broccoli are good sources of vitamin E.

Essential Fatty Acids

Include up to three meals per week of oily fish like salmon, halibut or albacore tuna in your diet or at least one tablespoon of flax every day to help combat depression, anxiety, bloating and even breast tenderness. Your skin will also benefit from this regime.

There is no quick cure to PMS using vitamins and minerals, but you may see a decrease in symptoms after 2 to 3 months. More is not better and can be dangerous, so do not exceed the daily recommended dosing and watch for duplication if you already take a multivitamin.