by Jackie Hart, MD
Q: Are there any foods or supplements that will minimize PMS symptoms?
A: Premenstrual syndrome, or PMS, can cause a wide array of symptoms, including bloating, breast tenderness and enlargement, cramping and pain, swelling of legs and hands, weight gain, headaches, food cravings (particularly for sugar and chocolate), mood swings, irritability, anger, depression, anxiety, difficulty concentrating, confusion, crying spells, nausea, vomiting, diarrhea, constipation, acne, gum swelling, joint pain, insomnia, sensitivity to noise and smells...the list seems to go on and on.
Let me start by saying that what you dont eat can be as important as what you do eat. Avoiding foods that contain caffeine and simple sugars, such as chocolate, is particularly helpful for breast tenderness and enlargement as well as mood swings. Some experts might advise avoiding these foods only during the second half of your cycle (between ovulation and menstruation), which is when, by definition, symptoms of PMS occur. But I recommend avoiding these items all of the time, because the withdrawal from caffeine and sugar can be very difficult and cycling on and off of these foods may exacerbate the physical and emotional symptoms listed above.
Eating a diet rich in complex carbohydrates, such as whole grains, fruits and vegetables, is important. The natural estrogens in soy foods can be quite helpful in alleviating symptoms; plus, soy is also a good source of protein. Focus on obtaining protein from beans, legumes, and nuts in addition to soy. Eating small, frequent meals with no more than three hours between snacks may also help reduce PMS symptoms.
There have been many claims about different vitamins and supplements for PMS. The best evidence right now seems to be for calcium in doses of 1200 milligrams per day. There is also evidence, although not definitive, that women with PMS have low levels of magnesium, and there is some suggestion that magnesium supplements may help these women. I recommend magnesium together with calcium in a one-to-one ratio in other words, 1200 milligrams of calcium with 1200 milligrams of magnesium (in addition to possibly alleviating symptoms of PMS, magnesium helps with the bodys absorption of calcium).
Vitamin E in a dose of 400-800 International Units (IU) per day may also be helpful. I also think that eating omega-3 fatty acids helps alleviate cramps and abdominal pain. Omega-3s are best obtained by either eating fish at least three times per week or by consuming two to three tablespoons of flaxseed per day (keep the flaxseed refrigerated and grind with a coffee grinder or mortar and pestle just prior to use).
Vitamin B6 supplementation is somewhat controversial at this time. For a while it was quite popular to recommend this vitamin; however, there has been increasing concern about the side effects of long-term use of high doses of B6, particularly to the nervous system. I still recommend taking B6 included as part of a complete vitamin B complex supplement (100 milligrams/day) to relieve PMS symptoms. At this dose and as a complex, the side effects and difficulties with the nervous system are very unlikely to occur. If your symptoms dont improve after three to six months, however, stop taking the B complex.
An amino acid called L-tryptophan in doses of six grams a day has been shown to improve anger, depression, and confusion and lessen food cravings in some women temporarily. This supplement, however, has been associated with muscle pain and problems with sensory as well as motor function. Despite improvements in the purification systems used to manufacture these supplements to make these side effects less likely, Im conservative and generally do not recommend this supplement. In addition, in my clinical practice, women who have chosen to use it on their own have not had much success in feeling better.
Finally, there may be some benefit in using natural progesterone made from wild yams, ginger tea for nausea, and dong quai for muscle cramps. I also highly recommend regular aerobic exercise, yoga, and reflexology (which has been studied and shown benefits), as well as perhaps biofeedback therapy, particularly if stress seems to worsen your symptoms of PMS.
Q: Are there any foods or supplements that will minimize PMS symptoms?
A: Premenstrual syndrome, or PMS, can cause a wide array of symptoms, including bloating, breast tenderness and enlargement, cramping and pain, swelling of legs and hands, weight gain, headaches, food cravings (particularly for sugar and chocolate), mood swings, irritability, anger, depression, anxiety, difficulty concentrating, confusion, crying spells, nausea, vomiting, diarrhea, constipation, acne, gum swelling, joint pain, insomnia, sensitivity to noise and smells...the list seems to go on and on.
Let me start by saying that what you dont eat can be as important as what you do eat. Avoiding foods that contain caffeine and simple sugars, such as chocolate, is particularly helpful for breast tenderness and enlargement as well as mood swings. Some experts might advise avoiding these foods only during the second half of your cycle (between ovulation and menstruation), which is when, by definition, symptoms of PMS occur. But I recommend avoiding these items all of the time, because the withdrawal from caffeine and sugar can be very difficult and cycling on and off of these foods may exacerbate the physical and emotional symptoms listed above.
Eating a diet rich in complex carbohydrates, such as whole grains, fruits and vegetables, is important. The natural estrogens in soy foods can be quite helpful in alleviating symptoms; plus, soy is also a good source of protein. Focus on obtaining protein from beans, legumes, and nuts in addition to soy. Eating small, frequent meals with no more than three hours between snacks may also help reduce PMS symptoms.
There have been many claims about different vitamins and supplements for PMS. The best evidence right now seems to be for calcium in doses of 1200 milligrams per day. There is also evidence, although not definitive, that women with PMS have low levels of magnesium, and there is some suggestion that magnesium supplements may help these women. I recommend magnesium together with calcium in a one-to-one ratio in other words, 1200 milligrams of calcium with 1200 milligrams of magnesium (in addition to possibly alleviating symptoms of PMS, magnesium helps with the bodys absorption of calcium).
Vitamin E in a dose of 400-800 International Units (IU) per day may also be helpful. I also think that eating omega-3 fatty acids helps alleviate cramps and abdominal pain. Omega-3s are best obtained by either eating fish at least three times per week or by consuming two to three tablespoons of flaxseed per day (keep the flaxseed refrigerated and grind with a coffee grinder or mortar and pestle just prior to use).
Vitamin B6 supplementation is somewhat controversial at this time. For a while it was quite popular to recommend this vitamin; however, there has been increasing concern about the side effects of long-term use of high doses of B6, particularly to the nervous system. I still recommend taking B6 included as part of a complete vitamin B complex supplement (100 milligrams/day) to relieve PMS symptoms. At this dose and as a complex, the side effects and difficulties with the nervous system are very unlikely to occur. If your symptoms dont improve after three to six months, however, stop taking the B complex.
An amino acid called L-tryptophan in doses of six grams a day has been shown to improve anger, depression, and confusion and lessen food cravings in some women temporarily. This supplement, however, has been associated with muscle pain and problems with sensory as well as motor function. Despite improvements in the purification systems used to manufacture these supplements to make these side effects less likely, Im conservative and generally do not recommend this supplement. In addition, in my clinical practice, women who have chosen to use it on their own have not had much success in feeling better.
Finally, there may be some benefit in using natural progesterone made from wild yams, ginger tea for nausea, and dong quai for muscle cramps. I also highly recommend regular aerobic exercise, yoga, and reflexology (which has been studied and shown benefits), as well as perhaps biofeedback therapy, particularly if stress seems to worsen your symptoms of PMS.