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Home > Health Conditions > Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS) & PMDD

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  • Women's Iron Intake May Help to Protect Against PMS - Science Daily, 2/26/13 - "women who consumed the most non-heme iron, the form found primarily in plant foods and in supplements, had a 30 to 40 percent lower risk of developing PMS than women who consumed the lowest amount of non-heme iron ... The level of iron intake at which we saw a lower risk of PMS, roughly greater than 20 mg per day, is higher than the current recommended daily allowance (RDA) for iron for premenopausal women, which is 18 mg per day ... Iron may be related to PMS because it is involved in producing serotonin, a neurotransmitter that helps to regulate mood ... The level of zinc intake at which we saw suggestion of a lower risk of PMS, greater than 15 mg per day, was also higher than current recommendations of 8 mg per day"
  • Impaired Melatonin Secretion May Play a Role in Premenstrual Syndrome - Science Daily, 12/20/12 - "PMDD sufferers can experience depression, tension, and irritability of sufficient intensity to interfere with daily activities and relationships. Disturbed sleep is also a common symptom of the disorder, with up to 70% of patients frequently reporting either poor sleep quality with increased awakenings or excessive sleepiness during the symptomatic phase ... compared to healthy controls, PMDD women had significantly decreased melatonin secretion levels during the night-time hours ... Clinical implications of reduced melatonin in PMDD The prevalence of insomnia and depression are both about twice as high in women than in me" - See melatonin at Amazon.com.
  • Can Vitamin D Treat Pain? - Medscape, 2/27/12 - "Dysmenorrhea affects almost one half of menstruating women. The pelvic pain is believed to be triggered by excessive uterine production of prostaglandins, synthesized from omega-6 fatty acids before menses, that control vasoconstriction and uterine contractions ... vitamin D may act as an anti-inflammatory and may regulate the expression of key genes involved in the prostaglandin pathway, causing decreased biological activity of prostaglandins ... The women were randomly assigned to receive a single oral dose of 300,000 IUs of vitamin D (cholecalciferol) or placebo 5 days before the time they expected to begin their next menstrual period ... After 2 months, baseline pain scores decreased 41% among women in the vitamin D group; there was no difference in scores among women taking placebo ... The 300,000 IU dose of vitamin D used in the study is probably harmless if taken every month or 2, and even perhaps every week, but it could cause hypercalcemia if taken daily" - See vitamin D at Amazon.com.
  • Increased B vitamins may ease PMS symptoms: Study - Nutra USA, 3/3/11 - "women with the highest average intakes of riboflavin two to four years prior to diagnosis were associated with a 35 percent lower incidence of PMS than women with the lowest average intakes"
  • Dietary B vitamin intake and incident premenstrual syndrome - Am J Clin Nutr. 2011 Feb 23 - "Intakes of thiamine and riboflavin from food sources were each inversely associated with incident PMS. For example, women in the highest quintile of riboflavin intake 2-4 y before the diagnosis year had a 35% lower risk of developing PMS than did those in the lowest quintile (relative risk: 0.65; 95% CI: 0.45, 0.92; P for trend = 0.02)"
  • Essential oil pill prevents PMS, study suggests - Science Daily, 1/16/11 - "Women who were given capsules containing 2 grams of a combination of gamma linolenic acid, oleic acid, linoleic acid, other polyunsaturated acids and vitamin E reported significantly eased PMS symptoms at both 3 and 6 months after they began the treatment" - See borage oil at Amazon.com (GLA) and Jarrow FamilE (contains all eight members of the vitamin E family, includes Tocomin) at Amazon.com.  Oleic acid is omega-9 in which olive oil is a good source.  Linoleic acid is omega-6.  Most Americans get about 10 to 20 times too much omega-6 to begin with.  I don't know why they included it.  It makes me wonder about some of the researchers.  If they are showing a benefit, I would guess it's from the other ingredients and not the omega-6.  Gamma linolenic acid is an omega-6 also but it's a form that most don't get enough of.
  • Pine bark extract may ease menstrual pains: study - Nutra USA, 6/20/08 - "Pycnogenol, 60 mg per day ... At the end of the study, Suzuki and co-workers found that, while women in the low pain group showed no benefits from pine bark supplementation, women with dysmenorrhea did significantly benefit. In addition to a reduction in the use of NSAIDs, a reduction in the number of painful days due to dysmenorrhea from 2.1 days before supplementation to 1.3 days during the third and fourth menstrual cycle" - See Pycnogenol at Amazon.com or grape seed extract at Amazon.com (some say the grape seed extract is the same without the patent markup).
  • Prone to PMS? - Dr. Weil, 3/7/06
  • Calcium, Vitamin D in Diet May Prevent PMS - WebMD, 6/13/05 - "Those who ate about four servings a day of low-fat dairy or yogurt or fortified orange juice had a 40% lower risk of PMS than those who did not. That is about 1,200 milligrams of calcium or 400 international units (IU) of vitamin D each day"
  • Monthly Migraine Misery? - Dr. Weil, 5/19/05
  • Calcium Supplements Are Worth Considering for PMS - Clinical Psychiatry News, 5/04 - "Calcium supplementation is the most promising and best-supported alternative therapy to date for premenstrual syndrome"
  • Preventing PMS - Nutrition Science News, 11/01
  • A New Natural Relaxant - Life Extension Magazine, 10/01 - "Japanese researchers have discovered that theanine works for PMS. Using a distress questionnaire, they tracked the reactions of 20 women taking the new supplement for two months. Theanine caused documented reductions in mental, social and physical symptoms. Women who benefitted took 100 mg of theanine twice a day during the questionable days"
  • St. John's Wort Vs. Drugs - Nutrition Science News, 6/01
  • Effective Simple Therapy For Premenstrual Symptoms In Some Women - Doctor's Guide, 1/22/01 - "Women who received agnus castus reported a significant improvement in irritability, mood alteration, anger, headache and breast fullness. However, other symptoms, including bloating, did not respond."
  • Chaste Tree Bears Fruit for PMS Relief, Dried Fruit Extract Improves Symptoms in Half of Women Tested - WebMD, 1/19/01 - "A little more than half of the women who received the real Vitex reported improvements in five of six symptoms, including irritability, mood alteration, anger, headache, and breast fullness."
  • Herb [St. John's wort] May Curb PMS - WebMD, 8/7/00
  • Fish Oil, Vitamin B-12 May Offer Relief During That Time of the Month - WebMD, 6/20/00
  • Vitamin B6 Helps PMS - Nutrition Science News, 11/99
  • Clinically-Tested Dietary Supplement Helps Manage PMS - Doctor's Guide, 10/15/01
  • Stretch It Out: Exercise Eases Painful Periods - Doctor's Guide, 3/27/97

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