Vitamins and Supplements for Menstrual Relief
Most women seek relief when it comes to the discomforts of PMS symptoms, but common painkillers do not always work, and prescription drugs can have unpleasant side effects. You may want to consider some of the natural health remedies that are available to ease your PMS symptoms. Alternative remedies such as vitamins, herbs, and nutritional supplements may help with some common menstruation symptoms such as menstrual cramps and bloating, when coupled with a healthy diet. In addition, alternative medicine can often sustain emotional wellness that may be disrupted during your menstrual cycle, and cannot be eased by common painkillers offered at a local drug store.
PMS and Vitamins
Eating a diet that is rich in foods containing vitamins and nutritional elements that can specifically reduce menstrual symptoms is an alternative PMS treatment that cuts out any unnatural methods. You may use PMS supplements in addition to a diet that targets PMS symptoms, including vitamin supplements and herbal supplements.
Here is a list of vitamins that can specifically help relieve menstruation symptoms and discomfort:
- Vitamin A has been shown to reduce the symptoms of PMS
- Vitamin B6 reduces bloating since it is a natural diuretic. It can also help with estrogen levels that may be imbalanced during a menstrual period
- Vitamin E can help relieve soreness and tender breasts. It also regulates hormone levels, and can reduce irritability and depression
- Pantothenic acid is a natural nutrient that is commonly used to reduce stress
- Calcium and magnesium are naturally powerful substances that help reduce cramping and muscle tension. These nutrients can also reduce stress
Vitamins and Food
Poor nutrition can lead to deficiencies in the body that affect the factors contributing to PMS symptoms such inflammation control, fluid balance, and mood. By eating certain foods that are known to contain key vitamins and nutrients that help menstruation symptoms, you can provide yourself with a natural remedy for PMS. Here is a list of foods that can naturally provide you with the necessary supplements and reduce menstruation symptoms:
- Fresh vegetables, animal fats, protein and complex carbohydrates should be ample in a diet for PMS relief
- Cod liver oil is a recommended source of vitamin A, vitamin D, and necessary fatty acids
- Butter, liver, and egg yolks are strong source of vitamin A
- Oily fish such as sardines and salmon are another source of vitamin D, fatty acids, and calcium
- Brown rice is a great source of magnesium, pantothenic acid, and vitamin B6
- Lentils, alfalfa sprouts, peas, and cabbage are a great source of vitamin B6 along with whole wheat, rye and oats, beef, turkey, tuna, cashew, and bananas
- Calcium can be found in milk and cheese, sesame seeds, almond and Brazil nuts, watercress, broccoli and leafy greens
- Magnesium is found in all nuts as well as in sunflower seeds and oats, bananas, leafy greens, corn, tuna, and beef
- Pantothenic acid can also be found in Brewer's yeast, whole wheat and rye breads, and sunflower seeds
- Wheat germ and wheat germ oil along with olive oil, broccoli, peanuts and pecans are a common source of vitamin E
It is also recommended that junk food, partially hydrogenated oils, and stimulants such as coffee and alcohol be avoided, as these can increase the discomfort of menstrual symptoms.
PMS Vitamin Supplements
It is recommended that nutrients such as vitamin A come from a natural food source, as synthetic versions may be toxic. While food should always be your primary source of specific vitamins and minerals, your diet can be supplemented by vitamins found at health stores.
It is recommended that a supplement specifically aimed at treating PMS include vitamins A, C, D, and E along with B-complex vitamins, and calcium, magnesium, manganese, phosphorus, potassium, pantothenic acid, iron, and zinc.
If you take a daily multi-vitamin, you should make sure that using a PMS supplement does not exceed the daily dose limit of the vitamins contained in each. You should also make sure not to take vitamin B6 supplements along with B-complex vitamins to mind the daily dose limits.
The daily recommended limit of vitamin B6 and pantothenic acid is 100 to 200mg, while 1,500 mg of calcium and 800 mg of magnesium is usually allowed daily. Talking to a nutrition expert can help you manage your vitamin dosage as a nutritionist can recommend the best vitamin combinations for your particular concerns. You may find that a standard daily multi-vitamin contains all the supplements you require to help you during menstruation.