The Best Vitamins To Help With PMS
There are a variety of vitamins that can help relieve the symptoms of PMS that women need to take to get relief of symptoms. These vitamins are backed by scientific research that indicates vitamins can help with PMS and all women need to get these vitamins into their diets to prevent PMS.
Vitamin intake can reduce or completely eliminate cramping, heavy bleeding, mood swings, acne, bloating, and breast pain. You need to take these vitamins to get the relief from PMS symptoms.
These vitamins are essential for menstrual relief because you lose a great deal of nutrients through the blood loss associated with menstruation. To control the effects of PMS, you must replace those vitamins being lost to keep hormone levels in balance to eliminate PMS.
Vitamin A directly targets acne breakouts associated with PMS. Vitamin A is also known as retinol that is known to help promote healthy skin. In one double-blind study conducted by the Wyman Park Medical Associated and is reported by the Dietary Supplement Information Bureau, vitamin A demonstrated to provide PMS relief for four different symptoms of PMS. By changing the levels of vitamin A in a diet, acne associated with PMS is easier to control. It was found that a woman needed 1.5 milligrams per day of vitamin A for it to be effective at acne and PMS relief. When vitamin A levels fall in the body, you experience higher levels of fatigue and skin problems. Both of which are associated with PMS so when hormone levels change due to PMS, vitamin A levels fall and you get tired and skin breakouts. More about Vitamin-A for PMS click here.
Vitamin B is another vitamin that provides benefits for PMS help. Vitamin B is a class of vitamins that are water-soluble and help with cell metabolism. Since B vitamins are water-soluble, it means that they are not stored in the body. This means that we need a steady intake of them in our diets to keep the levels balanced. Each B vitamin attacks different symptoms of PMS and cause different problems when a deficiency occurs. B vitamins are effective individually but are easier and work more effectively if taken as a group. This results in the B-complex supplement.
Vitamin B6 is an incredibly powerful vitamin to help with PMS that is a part of the B-complex. Vitamin B6 directly attacks bloating which is often associated with PMS. Vitamin B6 will also increase the levels of circulation which can help ease the pain associated with uterine pain. This vitamin also balances the levels of estrogen. When estrogen is controlled, PMS symptoms do not occur since PMS is a function of changes in hormone levels. In 1999, in a study conducted by the North Staffordshire Hospital and Keele University for publication in the British Medical Journal found that out of 940 patients suffering from PMS, doses of 100 milligrams per day provided benefits to cramp and bloat relief can be found. A B6 deficiency will cause inflammation and moodiness. This is going to lead to mood swings, water retention and pain during PMS.
Vitamin B12 is another vitamin that is a part of the B-complex. Vitamin B12 has been proven to fight tiredness, irritability, and depression which all occur during PMS. Vitamin B12 is also effective at helping women cope with stress. Since B12 can help with coping with stress, it means that mood is better controlled and reduces the levels of mood swings that occur with PMS. Vitamin B12 is used to directly treat mood so using vitamin B12 can help during menstruation to regulate mood and fight fatigue. In a double-blind study conducted by the Departments of Public Health and reported in the journal of Clinical and Human Nutrition found that there are distinct changes in mood with 5 milligrams of vitamin B12 twice per week over twenty eight patients. Vitamin B12 decreases are directly related to depression, tiredness and irritability. These are symptoms that present themselves during PMS that are avoided when vitamin B12 levels are raised during PMS.
Vitamin B1 is another part of the B-complex that is known as thiamine. Vitamin B1 is used to help with development of neurotransmitters. Neurotransmitters are the connections in the brain that transmit the status of the body, including pain. This means that vitamin B1 is capable of treating pain directly associated with breast swelling and cramping. In a study conducted in 2010 at the Islamic Azad University, it was found that the effects of ibuprofen and vitamin B1 present very similar results for the treatment of PMS pain. While the results show that both effectively treat PMS symptoms, vitamin B1 proved to have fewer side effects on the patients and considered an appropriate treatment for PMS cramping, according to the study. For vitamin B1 to be effective, 100 milligrams per day is required. If you have low levels of vitamin B1, you will see significant changes in mood and fatigue. When levels of B1 drop during PMS, women get mood swings and tiredness that can be circumvented.
Vitamin B2 is another of the B-complex vitamins that is known as riboflavin. It targets the breakdown of fat and carbohydrates, which can contribute to weight gain during PMS when there are insufficient levels of B2 available. A study conducted in 2010 by the University of Massachusetts Amherst and published in The American Journal of Clinical Nutrition of 3000 women found that women who took B2 vitamins helped to decrease the effects of PMS. The study found that just 2.5 milligrams per day can reduce the chances of developing PMS symptoms by thirty five percent. Vitamin B2 targets weight gain, mood swings, acne, fatigue and cramping associated with PMS. Low levels of vitamin B2 will cause slow metabolism and skin problems.
Vitamin C helps women who suffer from swelling of breasts and soreness during PMS. Vitamin C is designed to protect the body so it will fight the swelling that comes with PMS. It helps during the metabolic process as well to fight PMS weight gain. Vitamin C is naturally produced in the body however, during PMS vitamin levels can decline so by gaining these vitamins from external sources, you can effectively stave off PMS. Vitamin C helps to regulate the estrogen levels in the body. Since fluctuations in estrogen are responsible for PMS, keeping estrogen levels stable will stop PMS weight gain, breast swelling, and soreness from occurring. The Office of Dietary Supplements says that women need 75 milligrams per day of vitamin C to keep the levels at the optimum level to fight these symptoms of PMS. When vitamin C levels fall, swelling increases which leads to heavy, painful breasts during PMS.
Vitamin D is a vitamin that is fat-soluble, meaning that we store this vitamin in our bodies. When this vitamin level drops dramatically, there are significant changes to the person’s mood. Vitamin D will help to target inflammation related PMS symptoms.
This means that vitamin D directly treats cramping, which plagues many women who suffer from PMS. Vitamin D works as a vitamin and a hormone. Vitamin D directly helps to regulate the absorption of calcium and calcium is known to help all areas of PMS including mood, cramping, tiredness and pain. By combining vitamin D and calcium you get the most benefit from this vitamin.
A study of 1057 women conducted by the University of Massachusetts and the Department of Public Health, published in the Achieves of Internal Medicine found that increasing the levels of vitamin D intake to 0.211 milligrams per day reduced the effects of PMS symptoms. This is a treatment that is backed by clinicians and doctors for treatment of PMS symptoms of cramping and mood.
Vitamin E comes in many forms and is a fat-soluble vitamin. Vitamin E has many antioxidant capabilities and helps to protect the organs of the body which means that this vitamin directly protects the breasts and uterus from swelling and inflammation. Vitamin E directly targets breast swelling, tension, and mood. Vitamin E protects the organs and tissues so increasing levels of vitamin E are going to help with breast tissues. A group of Brazilian researchers published in Reproductive Health found that in 120 women, taking one to two grams of vitamin E per day decreased the PMS symptoms. Vitamin E is a valuable vitamin to prevent the symptoms of PMS. When women’s levels of vitamin E fall, they have decreases in sex drive and fatigue which occurs during PMS.
Vitamin K1 is a fat-soluble vitamin that targets blood coagulation. Vitamin K1 helps blood to clot and can reduce the heavy bleeding associated with periods. Heavy blood flow will also increase the levels of cramping during PMS. During a study of literature conducted by the Palmer College of Chiropractic and published in the Journal of Canadian Chiropractic Association, it was determined that women over twenty four years old should get 65 milligrams per day of vitamin K to be effective at eliminating the effects of heavy bleeding and cramping with PMS.
Women under twenty five years old should get 60 milligrams per day. When the levels of vitamin K1 drop in women, heavy period bleeding occurs so when PMS hits and levels of vitamin K1 drop, cramping increases and bleeding is heavier.
While these vitamins can be incredibly helpful to treating PMS, these need to be combined with other herbs and minerals to provide the most effectiveness. These vitamins are very beneficial at helping with various symptoms of PMS though these effects can be greatly enhanced when paired with minerals and other herbs that are designed to target these same symptoms of PMS.
Minerals For PMS
Minerals that can help with PMS are zinc, potassium, iron, magnesium and calcium. There are a multitude of herbs that can also help with PMS and the list is endless.
These vitamins that help with PMS are found naturally in diets but to regulate the amount and make sure that you are getting the right amount per day, a supplement provides a lot of help. It allows you to have more control over making sure you get the appropriate dosage to effectively treat PMS symptoms.
When vitamins are used to help regulate hormone levels, PMS can be controlled completely. Hormone fluctuations are the basis for the symptoms of PMS. When vitamin levels are stable, hormone levels are stable. This reduces that ability for PMS symptoms to even occur.
The effects of PMS are physical and emotional. Vitamins can tackle both the physical and mental elements of PMS. There have been numerous studies to demonstrate that the use of vitamins drastically reduces the levels of PMS symptoms that are present in menstruating women. Vitamins are effective at reducing cramping, pain, and mood variations. When taking vitamins, you should consult the recommended daily allowances to make sure that you do not take too much.
Taking all of the appropriate levels of vitamins, minerals and herbs individually is not realistic. It is not possible to take all of the pills required to take these supplements on their own. To get the relief you want from PMS, you need to take a supplement like Period Vitamin that incorporates all of these vitamins, herbs and minerals in a scientifically balanced formula to prevent symptoms of PMS.