The Best Supplements For Relieving PMS Symptoms

From mood swings and irritability to bloating and cramps, PMS, or Premenstrual Syndrome to give it its full name, is anything but easy to contend with. Indeed, the physical and emotional toll of PMS can make simply going about day-to day-life an incredible challenge. 

While traditional treatments such as pain relievers and hormonal therapies are great, many women are now turning to supplements as a natural alternative or complement to alleviate the torrid symptoms of PMS. From well-known vitamins and minerals to lesser-known “miracle workers,” Supplement Factory has you covered with our expertly curated guide to the supplements that are scientifically proven to be the most effective.

Before we dive in, however, if you’re a supplement company or budding entrepreneur looking to create a bespoke supplement designed to relieve PMS symptoms, send us an inquiry today!

What Is PMS?

PMS refers to a collection of physical, emotional and behavioural symptoms experienced in the days or weeks leading up to your menstrual period. Amongst the long list of symptoms are:

• Bloating
• Breast tenderness
• Headaches or migraines
• Fatigue
• Cramps
• Irritability or mood swings
• Anxiety or depression
• Difficulty concentrating
• Sleep disturbances (insomnia or oversleeping)
• Increased emotional sensitivity

These symptoms can vary greatly in both intensity and duration, typically starting anywhere from 5 to 14 days before menstruation and usually easing once your period begins. Typically speaking, symptoms subside completely within about four days of menstruation starting. 

While PMS is common and manageable (as we’ll touch on in due course), some woman unfortunately experience a more severe form of the syndrome known as PMDD (Premenstrual Dysphoric Disorder). Those suffering from PMDD experience multiple of the aforementioned symptoms at an incredible intensity. Indeed, the symptoms can be so severe that they interfere with work, relationships and overall quality of life. 

Traditionally, over-the-counter pain relievers like ibuprofen or acetaminophen and antidepressants have been prescribed as a way of managing PMS symptoms. Meanwhile, lifestyle changes, such as regular exercise are also encouraged. 

However, while these treatments can be effective for many, you’ve clicked on this post to seek a bit of additional relief through supplementation. So, here’s our guide to those that are the very best at alleviating PMS symptoms:

Calcium

Calcium, best known for its role in supporting bone health (who hasn’t been told as a child to drink their milk to grow big and strong?), can also be a powerful ally in alleviating PMS symptoms.

One of the most common culprits of PMS is bloating, caused by hormonal fluctuations increasing levels of aldosterone, the hormone responsible for controlling sodium and water balance in the body. This hormonal shift leads to water retention; however, adequate calcium intake can counteract these effects, reducing bloating and fluid retention significantly.

PMS can also bring on fatigue, stemming from hormonal changes, sleep disruptions and stress. Calcium plays a crucial role in energy production by acting as a cofactor in the Krebs cycle, a key metabolic pathway that generates ATP (adenosine triphosphate), the body’s main energy currency. By ensuring your cells have enough calcium for optimal energy production, you’ll successfully combat fatigue and restore vitality.

Indeed, a 2017 clinical trial found that calcium supplements helped to reduce both bloating and fatigue brought on by PMS. More so, the trial concluded that calcium supplementation was also effective for reducing psychological symptoms, including sadness, mood swings and anxiety by supporting normal serotonin production.

When it comes to battling back against PMS, calcium truly works on all fronts, making it a powerful and versatile tool for relief!

Vitamin B6

It’s often believed that managing the physical symptoms of PMS is achievable, while the emotional challenges are more complex and can only be addressed with strong medications. However, supplements can actually provide significant relief in this area as well.

Vitamin B6 is essential for the production of neurotransmitters, including serotonin, often called the “feel-good” chemical. It acts as a coenzyme in the conversion of tryptophan, an amino acid, into serotonin. Without enough vitamin B6, this conversion is hindered, leading to lower serotonin levels in the brain. 

Since serotonin is crucial for mood regulation, a deficiency can result in increased feelings of depression and anxiety. Thus, by boosting serotonin production, vitamin B6 helps stabilise emotions, improve mood, and ease anxiety contributing to a more balanced and positive outlook.

A 1999 study published in the British Medical Journal found that vitamin B6 supplementation could significantly ease PMS symptoms and improve the low mood commonly experienced before menstruation. More recent research from the University of Cambridge has yielded similar promising results.

So, if you struggle with the emotional symptoms of PMS, incorporating vitamin B6 or a B-complex supplement into your daily routine may help boost your mood, reduce anxiety and calm irritability.

Magnesium

Magnesium is a vital mineral that plays a role in over 300 biochemical processes within the body. This staggering range of functions has sparked growing interest in its potential to address various women’s health concerns, including PMS, menstrual cramps and postmenopausal symptoms. Just take a quick look online; interest in magnesium is staggeringly high!

Magnesium is already well-known for its ability to alleviate migraines, reduce stress and improve sleep quality, making it a natural choice for addressing PMS. However, a 2010 study revealed that combining magnesium with the very supplement we just discussed significantly enhances its effectiveness in managing PMS symptoms.

The study demonstrated that this dynamic nutrient combination offered substantial relief across a wide range of PMS-related symptoms, outperforming magnesium alone or a placebo. Participants reported significant improvements in issues such as:

• Depression
• Anxiety
• Bloating
• Breast tenderness
• Headaches
• Lower back pain
• Acne

So, if you’re currently taking one or the other to help with your PMS symptoms, why not combine the two to experience an even greater sense of relief. 

Vitamin D

It really is no surprise that something known as the “sunshine vitamin” plays such a crucial role in supporting our overall health and well-being. However, in addition to its better known benefits some women also use vitamin D supplementation to help with PMS symptoms.

A large-scale clinical study in 2018, involving 897 participants, revealed a remarkable reduction in PMS symptoms, such as back pain and mood swings, after high-dose vitamin D treatment. In fact, the prevalence of PMS was reduced by 10.1% after supplementation.

Many women have also reported that vitamin D supplementation has helped alleviate their menstrual cramps. A randomised clinical trial suggested that it lessens the severity of cramps by reducing the production of prostaglandins, the hormone-like substances that trigger uterine contractions, thus leading to less discomfort and a reduced reliance on pain relief medications.

Given that most people struggle to get enough vitamin D from diet and sun exposure alone, taking supplements is essential to maintaining optimal levels, and potentially easing the burdens of PMS symptoms.

Chasteberry 

Chasteberry is one of the most commonly used supplements for female reproductive health, and, according to a 2013 review of its benefits for the female reproductive system, it provides many benefits for people with PMS.

It was shown to be particularly helpful for physical symptoms, including:

• Bloating
• Breast pain and tenderness
• Headaches

The science behind this lies in chasteberry suppressing excess prolactin production from the pituitary gland. Elevated prolactin levels are often linked to breast tenderness, bloating, and water retention. Thus, by curbing prolactin production, chasteberry helps ease these physical discomforts.

So, though this plant might not be on your radar, it’s a worthy addition to your supplement regimen if PMS symptoms are causing you to struggle with day-to-day life.

Omega-3 Fatty Acids

Whether sourced from fish oil, krill oil or algae oil, omega-3 fatty acids play a vital role in supporting overall health and can be particularly beneficial in easing the discomfort of PMS symptoms.

Indeed, a meta-analysis of studies examining the impact of omega-3 fatty acids on PMS revealed a significant reduction in symptom severity. Interestingly, the research also indicated that longer treatment durations led to even greater improvements. However, while promising, these findings do require further investigation before definitive conclusions can be drawn.

A separate randomised, double-blind, controlled trial involving 124 participants consolidated this, finding that those taking omega-3 fatty acids experienced a noticeable decrease in PMS severity compared to the control group. Improvements were especially marked in symptoms like bloating and depression. 

Indeed, omega-3 fatty acids support the production of serotonin and other neurotransmitters, while also influencing the fluidity of cell membranes, which is essential for effective neurotransmission, including the communication between the brain’s mood-regulating circuits. 

So, if eating fatty fish isn’t for you, omega-3 supplements could offer an effective solution for managing PMS symptoms and improving overall well-being.

Starflower Oil

Starflower oil, derived from the seeds of the borage plant, is far more than just a nice-sounding supplement. Packed with the omega-6 fatty acid gamma-linolenic acid (GLA), it’s highly effective in easing PMS symptoms.

Starflower oil is a widely used herbal supplement, praised by many women for its potential to ease symptoms associated with hormonal fluctuations. Anecdotal evidence suggests it may help reduce hot flushes, breast tenderness and other common PMS symptoms. 

What sets starflower oil apart from other seed oils is its exceptionally high content of GLA. A GLA deficiency can lead to low levels of prostaglandins (signalling molecules that play a crucial role in regulating processes like menstruation) and increased sensitivity to prolactin. Since prolactin levels naturally rise in the second half of the menstrual cycle, this sensitivity can amplify PMS symptoms as your period approaches.

Fortunately, the linoleic acid in GLA supports the production of prostaglandins, helping to balance hormones and alleviate PMS symptoms. Starflower oil may consequently contribute to a more seamless and manageable hormonal cycle throughout the month.

The Bottom Line

PMS symptoms can greatly disrupt daily life; however, taking the right supplements may offer much-needed relief. From calcium and vitamin B6 to magnesium and omega-3 fatty acids, these nutrients target both the physical and emotional challenges, helping to ease bloating, cramps, mood swings and fatigue.

Incorporating these evidence-backed supplements into your routine could make a significant difference. Whether you’re looking for natural alternatives to your current medication or complementary solutions, finding the right balance can help you navigate PMS with much greater ease.