PMS Remedy GuideA PMS remedy usually contains herbs like black cohosh, but there are other important vitamins and supplements that can help ease PMS symptoms like bloating, irritability, tiredness, back ache, edema, and breast tenderness. Some vitamins are specific to certain symptoms, and this is important as not all women experience the full range of PMS symptoms. Others minerals, like calcium and vitamin D, work across the board, as well as having other benefits. And some herbs can work extremely well to calm the nervous system, without causing drowsiness. This is particularly useful if there is a strong emotional aspect to a woman's PMS symptoms.
PMS Remedy Vitamins and MineralsCalcium and Vitamin D PMS Remedy Calcium and vitamin D, taken together in food or supplements, have been shown to prevent PMS, and reduce the severity of PMS. A trial at the University of Massachusetts compared the diets of two groups of women, aged from 27 to 44 years. One group (1,057 women) had developed symptoms of PMS over 10 years, and the other group either had not, or had very few symptoms (1,968 women). They found that those who had the most calcium (1283mg per day on average), had a 30% lower risk of developing PMT, compared to those with a low intake of 529mg per day. The authors of the study wrote: “While previous studies have observed the benefits of calcium supplements for treating PMS, this is the first, to our knowledge, to suggest that calcium and vitamin D may help prevent the initial development of PMS." (www.nutraingredients.com)
Vitamin B6 Vitamin B6 can help with fluid retention. Try taking 100mg per day.
Vitamin B Complex If taking any B vitamins singly, it is good to take a B vitamin complex as they can throw each other out of balance if not taken in the right amounts. The B vitamins as a group also help with the nervous system, being very useful in times of stress. They also help relieve breast tenderness. Take 100mg per day.
Vitamin C Vitamin C is an antioxidant and also is great for the immune system, as well as tissue repair. It provides a general boost. Take 500mg per day, or eat more fresh fruit and vegetables!
Magnesium Magnesium is excellent for muscle cramping, and should form part of a PMS remedy. Particularly if you are taking calcium, take some extra magnesium. Try 400 to 800mg per day.
Kelp Kelp is a great source of minerals, as well as helping with fluid retention. Follow the directions on the label. It's a great 'beauty supplement' for hair, skin, and nails too.
Zinc Zinc is great for the immune system, concentration, and tissue repair. Try 15mg per day.
Iron Iron supplements should only be taken if you are actually diagnosed as anemic by your doctor. Iron can build up in the body, so be sure to check this out first before you take any. Excess iron in the body's tissues can increase the risk of cancer and heart disease.
PMS Remedy HerbsBlack Cohosh Black cohosh is believed to bind to estrogen receptors in the uterus. And given that PMS symptoms are usually related to excess estrogen, this may be why it works as a PMS remedy. Black cohosh is also believed to work at the level of the hypothalamus-pituitary glands, and from here have secondary effects on the reproductive and nervous system. It is an anti-inflammatory and anti-spasmodic herb. As well as being used to treat PMS, it is used for uterine spasms, menopause, fibroids, and pelvic inflammatory disease. It should not be used in pregnancy or by lactating mothers. Black cohosh can also cause gastrointestinal upsets.
Cramp Bark Cramp bark, as the name suggests, is useful anywhere there is muscular tension, which makes it great in a PMS remedy. It is a smooth (autonomic) and skeletal muscle relaxant, and is specific for pain and cramps in the ovaries and uterus. Some of the active constituents in cramp bark have an anti inflammatory effect, as well as being able to relax muscles that spasm. It also acts as a sedative in the nervous system.
Valerian Valerian has an antispasmodic action, as well as being calming. Its main use in a PMS remedy would be its effect on the central nervous system, as it has a tranquilizing effect without sedating. Its effect on the central nervous system is normalizing, thus if you are anxious or agitated, it has a calming effect. And if extremely tired, it is stimulating. It is also used in cases of anxiety, tension, nervousness, stress, insomnia, and epilepsy. Valerian can sometimes cause drowsiness, but this usually means too much is being taken. Simply reduce the dosage, and don't take more than the recommended amount as in excess it can cause dizziness, spasms, hallucinations, and excitability. Valerian really should not be used in conjunction with pharmaceutical sleeping pills, as it can increase their effect.
Skullcap Skullcap is another herb with an antispasmodic effect that also works on the nervous system. It acts as a tonic to the nervous system, and has a quieting effect on it. It's great for nervous exhaustion, anxiety, insomnia, hysteria, tension, and headaches of unknown origin. Click here for more on PMS remedy herbal products.
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