Anti PMS Vitamins and Nutrients

What are some useful anti PMS vitamins?

For many women, it's that familiar monthly feeling of here it comes again - premenstrual syndrome, or PMS. You might not know exactly what it is or what causes it, but you know when you have it.

Suddenly, a life that was going along fine seems to get bumpy and you don’t feel good. Some women get tired and cranky, while some women get bloated and crampy. Some women cry and others just hide. Other women suffer from it all.

This is what they call PMS. On these days, you probably feel like you have a syndrome, indeed.

You should know that just because it feels like you have bad PMS does not mean that yours is any worse than anyone else’s. It is thought that this is the result of hormone changes before your period begins. Some signs and symptoms of PMS include:

• Acne
• Depression and / or crying
• Fatigue
• Headache
• Feeling bloated
• Weight gain
• Hunger
• Mood Swings
• Irritability
• Anxiousness
• Cramping
• Tender and / or swollen breasts

These aren’t the only symptoms of PMS, and yours may be different than those of other people, but the bottom line is that you want relief from them. While there are dietary changes that you can make to accommodate and ease your symptoms, you should also consider getting extra vitamins and minerals in your diet to help you deal with PMS.

Here are some useful anti PMS vitamins and nutrients.

• Though not an anti PMS vitamin per se, calcium may reduce water retention, cramps and back pain. Since many PMS symptoms mimic those of a calcium deficiency, it is thought that getting plenty of calcium helps. Recent research showed that participants who took 1,200 mg of calcium daily relieved their PMS. Don’t aim for instant results though; the study showed that it took about two months for the study participants to notice a difference, but it did help.
  
  
• Studies show that magnesium can reduce tension and bloating. Aim for about 200 mg daily. Add about 50 mg of vitamin B6 to that and see if it boosts your mood.
  
  
• Vitamin E is an antioxidant and one small study found that it was helpful as an anti PMS vitamin by reducing its symptoms.
  
  
• About 100 mg of vitamin B6 can help to boost mood, but it could possibly be harmful if you take more than 100 mg daily, so you should be careful when adding this PMS vitamin to your diet.

In addition to getting extra doses of these important anti PMS vitamins and minerals, it can also be helpful decrease your intake of caffeine, as this has been shown to cause people to retain water in some cases.

It’s important to remember that if you are taking vitamins to relieve your PMS symptoms, it may take a while to see results. Some studies show that it takes about two to three months to see the full benefits of these anti PMS vitamins and nutrients.

It’s also important to remember that vitamins such as B6 can become dangerous in large doses, so if you take other supplements that might contain this vitamin, you should decrease your dosage of B6 accordingly.

When you are working to ensure that you have enough calcium, before you decide to start taking a supplement, take some time to add up your calcium consumption through food. If you get most of your necessary intake from food, which is actually what is highly preferable, you may not need to take a supplement.

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