Premenstrual syndrome (PMS) represents a significant health issue that affects a substantial part of the female population. This condition manifests during the luteal phase of the menstrual cycle and includes a wide range of physical and psychological symptoms.
Statistics show that up to 80% of women experience at least mild symptoms, while 5% suffer from a severe form known as premenstrual dysphoric disorder (PMDD).
Premenstrual syndrome (PMS) manifests through a variety of symptoms, the intensity of which varies for each woman. Among the most common manifestations are significant fatigue and irritability, accompanied by physical discomfort such as bloating or breast tenderness. Psychological manifestations include dramatic mood swings, ranging from anger to depressive states. This condition often leads to decreased, or conversely, increased communication with others, which can cause tension in relationships, especially when partners do not understand the root of the problem.
Normal activities, including exercise, become more demanding, yet a lack of physical activity can actually worsen the symptoms, as the physical tension associated with PMS is exceptionally intense in many cases.
One can only imagine how many marriages and relationships have fallen apart due to a lack of understanding of what PMS is and how it affects women.
Over the years, numerous therapeutic approaches have been developed to alleviate PMS. Initial treatment methods focused on hormone therapy, primarily the administration of progesterone, with the goal of correcting the hormonal imbalance associated with PMS. However, the effectiveness of this treatment varied among individual women; some noticed improvement, while others did not.
On the other hand, in recent years, natural treatment methods have increasingly been considered, the effectiveness of which may also vary. In many cases, trying these natural remedies might be a more beneficial approach.
Natural Treatment for PMS
A published review in the Canadian Journal of Clinical Pharmacology examined various natural treatments for PMS, which included herbs, vitamins, and minerals. Out of 62 candidates evaluated, 9 were ultimately selected based on the quality of available evidence regarding their effectiveness. The goal was to identify those that best help women alleviate PMS symptoms.
These natural treatments are based on scientific studies and evidence suggesting their positive effects on both the psychological and physical symptoms associated with PMS. These involve various types of preparations or ingredients considered effective in reducing symptoms such as mood swings, cramps, bloating, or fatigue.
This study served as a guide for further research and for women seeking alternative methods to manage PMS symptoms.
Effective Herbs, Vitamins, and Minerals
Chasteberry (Vitex): An herb considered effective for treating PMS. Several studies suggest that doses of 20 to 40 milligrams per day can alleviate the physical symptoms of PMS. In one study published in the British Medical Journal, it was shown that 52% of participants who took Chasteberry had positive responses. The study involved 170 women around the age of 36, with 84 women taking a supplement containing 20 milligrams of casticin, its active ingredient. Over three menstrual cycles, their response to six main PMS symptoms was monitored. Chasteberry likely balances hormone levels by reducing estrogen and increasing progesterone.
Ginkgo Biloba: Another herb frequently recommended for treating excessive breast tenderness and fullness in women with PMS.
Saffron: A natural spice, saffron, was shown in one study to be moderately effective in alleviating many physical symptoms associated with PMS.
St. John's Wort: Often offered as a natural remedy for depression, one study on women with PMS showed that it alleviates the excessive mental anxiety associated with PMS. The dose used was 300 milligrams, standardized to 900 micrograms of hypericin, which is considered the active ingredient.
Soy: Soy contains natural compounds called isoflavones, which are structurally identical to estrogen. Studies show that Japanese women who regularly consume soy exhibit a lower frequency of PMS. One study showed that providing soy to women with PMS alleviated many of its physical symptoms. The provided dose contained 68 milligrams of isoflavones.
Vitamin B6 (Pyridoxine): Several studies have demonstrated an improvement in mood when women with PMS took 100 milligrams per day. A dose larger than this can cause painful peripheral neuropathy or nerve inflammation, so it should be avoided. You can read a study that found beneficial effects of B6 for women with PMS here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1711872/
Vitamin E: Studies show that Vitamin E in doses of 150 to 300 units per day alleviates physical, mood, and depressive symptoms in women with PMS. One study published in the journal Reproductive Health found that a combination of Vitamin E and fatty acids, specifically oleic and linoleic acids, provided significant relief from PMS symptoms in 86 women. You can read the original study here: http://reproductive-health-journal.biomedcentral.com/articles/10.1186/1742-4755-8-2
Calcium: The mineral calcium is one of the most effective natural treatments for PMS symptoms at a dose of 1,000 to 1,200 milligrams of elemental or "free" calcium per day. For best results, calcium should be taken in doses no higher than 500 milligrams at a time, with one dose taken before bedtime. Calcium has been shown to alleviate negative mood swings, water retention, food cravings, and pain in women with PMS. Levels of both calcium and the active form of Vitamin D drop during the luteal phase of the menstrual cycle, which is when PMS develops in many women. A good addition is Vitamin D at 2,000 units per day taken with a meal containing fat. Here is a study showing that calcium effectively alleviated PMS symptoms: http://www.ncbi.nlm.nih.gov/pubmed/9731851
Magnesium: Many supplement forms of magnesium use a cheap form called magnesium oxide, and this type of magnesium does not help women with PMS. One form that has proven effective is magnesium pyrrolidone carboxylic acid. The dose used was 360 milligrams per day. Since this specific form is not commonly available, a better, easy-to-find alternative is magnesium glycinate, as it is easily absorbed. Another alternative is magnesium citrate. Here is a published study showing that magnesium appears to help treat PMS symptoms: http://www.ncbi.nlm.nih.gov/pubmed/2067759
Other Natural Treatments for PMS
There are many natural approaches that address various symptoms associated with PMS, such as breast pain, water retention, depressive states, anxiety, and negative mood swings.
The Power of Exercise A simple way to feel better is to exercise regularly. Physical activity offers a natural antidepressant effect and helps alleviate anxiety. Women suffering from PMS should include both strength training and aerobics in their workout routines:
Strength training increases dopamine levels in the brain, which can significantly improve mood. It also helps release excessive muscle tension that often accompanies PMS.
Aerobic activities are known to increase endorphin levels—the "happiness chemicals" produced in the brain—which alleviate anxiety and promote a sense of well-being. In addition, exercise improves sleep quality, which is crucial for reducing stress during PMS episodes.
Diet and Serotonin Levels Some research suggests that a diet high in carbohydrates and low in protein can increase serotonin levels in the brain. Serotonin is a key neurotransmitter whose low production is associated with PMS. This neurotransmitter is important because it contributes to feelings of relaxation, helps us fall asleep, and regulates cravings for sweets, such as processed carbohydrates.
However, for women trying to lose weight or reduce body fat, such a diet would be unsuitable. A high-carbohydrate, low-protein diet promotes the release of insulin, which makes the weight loss process more difficult because it increases water retention and can worsen the common bloating that women often experience during PMS.
An alternative solution for increasing serotonin levels could be consuming the amino acid L-tryptophan, which is a direct precursor for serotonin synthesis in the brain. This approach could provide the necessary benefits without a negative impact on weight loss and water retention, thus offering a more balanced way to improve mood and alleviate PMS symptoms.
Fennel Seeds and Valerian Root
Recent studies have found other natural remedies for PMS symptoms:
Fennel Seeds: One study demonstrated that fennel seeds effectively alleviate menstrual cramps more efficiently than a common medication used for the same purpose. You can read the complete study here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748568/
Valerian Root (Valeriana officinalis): Another study, from Iran, found that the herb Valerian root can provide a significant level of relief to women suffering from PMS.
If you open a bottle of valerian, your first impulse might be to throw it away because it smells terrible. However, these odors come from the natural active ingredients: valeric acid, valerenal, and valeranone. The natural sedative effects of valerian have been known for thousands of years; even the legendary Greek physician Hippocrates, the "father of medicine," was known to frequently prescribe valerian to his insomniac patients. Based on these historical findings, Iranian scientists designed a study to test whether providing valerian to women suffering from PMS would help treat their symptoms.
The Valerian Root Study: The study involved 100 female university students who were assigned either to a valerian group or a placebo group. Those in the valerian group took two pills a day (one in the morning and one in the evening). Each pill contained 530 milligrams of valerian root. The severity of the women's symptoms was examined one, two, and three months after starting the treatment.
This timeline is an important consideration because, unlike pharmaceuticals, most natural herbal treatments take some time to yield any significant benefits. In most cases, this takes about 2 to 3 months. The results of this study showed that women who consumed actual valerian root demonstrated clear benefits regarding emotional, behavioral, and physical symptoms of PMS. Those taking the placebo showed no improvement in these measures. Link to the study: http://www.ncbi.nlm.nih.gov/pubmed/21959068
Among the improvements noted in women taking valerian were less pain, reduced depression, and decreased anxiety. Valerian root is safe, with the primary side effect being drowsiness when used in amounts greater than 600 milligrams. Some people who have taken the herb also reported very vivid dreams, which can be a good or a bad thing depending on your perspective.
Conclusion
Premenstrual tension syndrome, commonly known as PMS, affects many young women and brings with it various discomforts. These symptoms can include pain, depression, anxiety, menstrual pain, and a feeling that emotions are harder to control. Although the exact cause of PMS is not yet fully understood, scientists believe that a major factor may be an imbalance of neurotransmitters in the brain, triggered by hormonal changes during the menstrual cycle.
Conventionally, women are treated with antidepressants and painkillers, but these can have side effects that may worsen the situation. Therefore, it is wise to consider natural remedies first. These include:
Exercise
Dietary adjustments
Herbs and nutrients that have been proven to alleviate PMS symptoms and help women feel better without side effects.
Some of the recommended herbs include ginger, fennel seeds, blackberry, and valerian root. Among the nutrients that can provide relief are calcium, magnesium, Vitamin B6, and Vitamin E.
Remember that every woman experiences PMS differently, and experimenting with various approaches may be the key to finding what works best for you. Do not be afraid to explore and try natural methods - you deserve to feel better and live a fulfilling life!
Sources:
https://docs.google.com/document/d/1HBzx2nCVl1bTItZNPtQDEbmfx3-jwhnl3tsyIHDBX_E/edit?tab=t.0
Behboodi, Z, et al. The effect of Valerian root extract on the severity of premenstrual syndrome symptoms. J Trad Complet Med 2016: in press.
1. FATHIZADEH, Nahid, Elham EBRAHIMI, Mahboube VALIANI, Naser TAVAKOLI a Manizhe HOJAT YAR. 2010. Dostupné z: doi:Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome
