Supplements Are Better Taken Together
Each of these solutions work in slightly different ways to solve period problems, and everyones period is unique. Relying on just one solution may not be enough to relieve your symptoms. It can be most effective to use more than one of these supplements together, and tackle the issue from multiple modes of action.
While you could take each of these supplements individually, you dont have to. De Lune makes menstrual health supplements that target period cramps and PMS using high-potency blends of all the best evidence-based nutrients and herbs. Youll find therapeutic doses of ginger and vitamin B1 in De Lune Cramp Aid, and vitamin B6, magnesium, and saffron in De Lune Steady Mood, along with other nutrients and herbs clinically shown to relieve period symptoms.
About De Lune
De Lune is a menstrual health company thats lifting the period burden by setting a new standard for happy, healthy menstrual cycles. We provide natural relief from period cramps and PMS with high-potency nutritional and herbal solutions. Our unique, effective formulations are simple and easy to use, every day or as needed. Its your periodnot a problem.
Want to learn even more about holistic strategies for naturally painless periods? Check out our free ebook here!
Vitamin B6 For Pms Mood Swings
Vitamin B6 helps make the neurotransmitters serotonin and dopamine . While scientists dont know exactly what causes PMS, a leading theory is that its a temporary serotonin deficiency caused by the hormonal fluctuations at the start of menstruation. This means its important to supplement with lots of vitamin B6 during your luteal phaseor the menstrual phase right before your period, when PMS tends to show up. Some researchers have even pitted vitamin B6 against prescription medication for PMS, and showed it was just as effective at improving the mood.5
Supplements That May Ease Pms Symptoms
Can vitamins and minerals nip premenstrual syndrome symptoms in the bud? Here’s the scoop on supplements being studied in connection with PMS.
In the days leading up to their periods, many women experience symptoms of premenstrual syndrome, or PMS. PMS symptoms vary from woman to woman, but they may include emotional symptoms like anxiety and irritability and physical symptoms like fatigue, trouble sleeping, pain, and bloating.
Plenty of treatments are available to help manage PMS symptoms medications, lifestyle changes, even cognitive therapy. And now there is mounting evidence that certain dietary supplements may be beneficial to women who have PMS.
Herbs, Minerals, and Vitamins for PMS
Throughout your menstrual cycle, the levels of certain nutrients are thought to fluctuate. These nutrient fluctuations may cause some women to become deficient in certain vitamins and minerals at various points in their menstrual cycle, which is why some experts feel that certain vitamins and minerals may help ease PMS symptoms.
As more people turn to herbal supplements to manage their health conditions, researchers are looking into whether certain herbs can do the same for women with PMS.
These five supplements are among those that are being studied for their ability to help relieve PMS symptoms:
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Managing Your Menstrual Cycle
Most women dont look forward to that time of the month. But there are strategies to decrease PMS symptoms and painful periods. For additional treatments for dysmenorrhea, speak with a healthcare provider. Always consult a healthcare provider or pharmacist to learn more before starting a new supplement.
Is Vitamin B Good For Pms How About B12 What Is Its Role Can Taking B6 Help With Pms
The answer is yes all of these vitamins have a role in treating symptoms of pms. Vitamin B is good for period pain relief and B6 is helpful in regulating periods and dealing with an irregular period. A deficiency in any one of the B vitamins is very easy to have occurred because the human body is not capable of storing B vitamins. They pass through the system easily and quickly.
Lets take a closer look at pms and the B complex vitamins.
- B1 or thiamine is playing a major role in converting of glucose to energy. It has an effect on the cardiovascular, muscular and nervous systems. It can affect energy and mood during pms.
- B2 or riboflavin is involved in major biochemical actions in the body and again increases a womans energy during the menstrual cycle.
- B3 or niacin provides for enhanced oxygenation and nutrients and that leads to less fatigue, less cramping and less mood swings during the menstrual cycle. A deficiency of this vitamin can lead to a particularly difficult cycle with high irritability and anxiety.
- B5 or panthothenic acid is known to be a stress reducer and it also leads to enhanced energy. Since fatigue and mood swings are primary concerns of pms, this vitamin can take the edge off of both of those symptoms. B5 is also a neurotransmitter enhancer that helps with fighting the sleep disturbances of pms including insomnia.
So how much Vitamin 6 and Vitamin 12 should you take for pms and in what dose?
Also Check: When Should You Take Vitamins
B Vitamins Are A Girls Best Friend
B vitamins are absolutely essential for building amazing hormones. B vitamins are essential for liver detoxification. If you recall, your liver is exactly what packages up your estrogen to be moved out of the body. Estrogen dominance is a common culprit behind PMS symptoms.
Menstrual Cramps
If you struggle with menstrual cramps, choose a B complex that has at least 100 mg of thiamin, or B1. Studies show that low levels of B1 are associated with muscle cramps, which includes your uterus.
Stressed? B Vitamins Can Help.
For gals dealing with a whole lot of stress, it’s essential to bring on a B complex for support. That’s because the B vitamins support adrenal health and healthy production of cortisol. Cortisol helps keep inflammation low, modulates stress, and keeps you from dumping all of your sex hormones for survival. Read more about how stress effects your period.
Folate vs Folic Acid
Straight out the gate, if you’re taking anything with folic acid, throw that junk in the trash.
Folic acid is a cheap synthetic vitamin that does us no favors if we’re a woman with a MTHFR mutation. It’s estimated that around 40% of the population has issues with how this enzyme functions with folic acid. Now whether or not you know you have a MTHFR mutation, I still recommend not taking folic acid.
The B Complex I carry in my store has activated B vitamins, like NatureFolate and is designed to deliver the right amount of each B vitamin for complete hormone support.
What The Literature Shows
Available literature consists of small international trials with conflicting results. Three studies have demonstrated a significant improvement in pain severity after vitamin D supplementation, measured by a visual analog scale . However, trial protocols were variable. In the 2012 clinical trial investigating the use of vitamin D supplementation for treating dysmenorrhea mentioned previously, 40 women age 18 to 40 with primary dysmenorrhea were randomized to a single oral loading dose of cholecalciferol or placebo 5 days before the beginning of their menstrual cycle.
Participants were included if they had menstrual cycles lasting 21 to 35 days, menstruation lasting 3 to 7 days, 4 consecutive painful periods in the last 6 months, and a serum 25D level below 45 ng/mL. NSAID use was permitted and recorded. The baseline VAS score was 5.6 in the placebo group and 5.9 in the treatment arm. At the end of the two-month study, there was a significant reduction in pain intensity in the vitamin D group in comparison to the placebo group. The mean change from baseline in the vitamin D treatment group was 2.3 points on the VAS and only 0.05 points in placebo. The greatest pain reduction was achieved in women with more severe baseline symptoms in the vitamin D group . There was significantly more NSAID use in the placebo group.3
In terms of clinical conclusions, see the authorsâ list of practical takeaways above.
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Ginger For Cramps And Nausea
Ginger is like natures ibuprofen. In fact, ginger has gone head-to-head with ibuprofen in clinical studies, and was shown to be just as effective as ibuprofen at relieving period cramps quickly.1,2 Both ginger and ibuprofen reduce inflammation by quenching the inflammatory molecules called prostaglandins that build up in the uterus and trigger cramps in the first place. Some researchers prefer ginger to ibuprofen because its gentle on the body, without being gentle on cramps. Its also a time-tested nausea remedy that can help settle the stomach and calm cycle-related queasiness.
Irwin Naturals Menstrual Relief Hormone Balance 84 Count
Irwin Naturals have designed their soft gel vitamins to target the promotion of balance throughout the women’s menstrual cycle.
This plant-based formula provides natural ingredients along with essential vitamins which act as mood enhancers, provide pain relief, stimulate immune response and balance out hormone levels.
Menstrual relief Hormone Balance is a great, natural way to target symptoms of PMS safely.
Many people now choose natural supplements over medication or painkillers, due to side effects of strong pain medication. The results are just as good.
This affordable product is a great choice for anyone looking to get some relief from aches, pains, and cramps each month and stabilize their hormones for a calmer, more content feeling overall.
Read Also: How To Test For Vitamin And Mineral Deficiency
Things That May Help With Period Cramps
Dealing with menstrual cramps every month can be as frustrating as it is painful. The good news is there are many remedies that might help you relieve period cramps. Its important to remember that these techniques wont always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.
Get Help Relieving Period Cramps
If youve tried all the menstrual cramp treatments on this list and still have painful periods, or you want to know up front which options will work best for you, talk to your primary care doctor or OB-GYN.
At HealthPartners and Park Nicollet, our womens health doctors can prescribe stronger treatments for menstrual cramps that can go a long way to improve your quality of life during that time of the month. A little help from a doctor might be the best way to stop dreading your periods.
Recommended Reading: Super Collagen Vitamin C And Biotin
Period Pains: Nhs Give Advice On Helping Cramps
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Menstrual pain is a throbbing or cramping feeling in the lower abdomen that tends to occur just before and during a womans period. The level of pain differs from person to person, but there are lots of ways to reduce or treat the pain, including using supplements. Express.co.uk reveals the six best supplements for period pain.
Curious Where To Start
A list of seven PMS supplements can feel overwhelming and confusing. Where to start with supplements is the number one question I get both in my medical practice and from my readers. Hereâs what I recommend.
If youâre a gal who is struggling with hormones or dreading your period every month then I want to share with you what Iâve found to be most effective in improving hormone health Balance, Adrenal Support, and MegaSporeBiotic probiotic.
Balance by Dr. Brighten supports healthy levels of estrogen, progesterone, and testosterone. Adrenal Support helps your adrenal glands work like a champ, while also improving your tolerance for stress. Plus, that added licorice can help you get those cortisol and testosterone levels in check. MegaSporeBiotic is a high-quality probiotic that supports healthy digestion. Remember, your gut health is pivotal to your hormone health.
Because these supplements are so important to hormonal health I have bundled them together into the Period Problems Kit.
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So Many Times Deficiencies In Minerals Lead To Problems Such As Cramping By Taking Supplements And Ensuring Your Levels Are Up In Essential Minerals You May Be To Avoid Cramps All Together Or At Least Dramatically Reduce Their Severity
Keep in mind that depending on how low your reserves are it can take a while to build up your levels to a point where you notice a difference. The key is to keep going and not give up. Supplements dont generally produce immediate results. You have to stick with them over time to see their effect become clearer.
Here are some things to look for to determine if you may have a vitamin or mineral deficiency:
If you do have a deficiency, you may start to experience little things like cracked nails, which can be a sign of calcium deficiency. Or maybe your lips begin to chap easily, which can be a sign of folic acid and Vitamin B deficiency.
Other signs include your skin breaking out, which can be a sign of Zinc deficiency or you experiencing menstrual cramps, which can be a sign of multiple mineral deficiencies in your body.
If you are deficient, the only way to bring your levels up is to adjust your diet or begin taking a supplement.
But the truth is getting the necessary vitamins and minerals by diet alone can be very difficult. Often, this would mean consuming much more food, which in turn could cause you to gain weight. Eating all that extra food can also get expensive.
Saffron For Pms Mood Swings Sadness Irritability Headaches Cravings And Muscle Aches
Saffron is a vibrant red-orange spice that packs a big antioxidant punch. And its not just easy on the eyes clinical studies show saffron is a safe and effective alternative to antidepressant drugs for depression.11,12 While the goal of supplements should never be to cure, treat, or prevent any disease, including depression, this research supports saffrons historical use as a powerful mood-lifter. In research looking at saffron in people with PMS, they had less PMS-related irritability, headaches, cravings, and muscle aches after supplementing.13,14
Also Check: Does Ms Cause Vitamin D Deficiency
How Do Vitamins Help Ease Menstrual Cycle Symptoms
During your menstrual cycle, women can become deficient in certain vitamins and minerals. These deficiencies can cause women to feel many of the symptoms associated with menstrual cycles.
For example, Vitamin D is believed to be responsible for the regulation of hormones and also your neurotransmitters, which in turn, affects your mood.
Now, taking supplements for each vitamin deficiency could take forever.
Instead, there are many menstrual cycle vitamins and supplements on the market designed specifically to target women’s menstrual cycles and any deficiencies accompanied with menstrual cycles.
Many will contain natural ingredients and plant-based formulas known for their anti-inflammatory properties to target premenstrual and menstrual symptoms.
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The Benefits Of Vitamin E For Pms & Menstrual Pain Relief
There are many vitamins that are needed to treat the effects of PMS symptoms in women. Vitamin E is one of the vitamins that are needed to help fight these symptoms. Vitamin E is not only responsible for PMS, but many other functions in the body as well which is why it is very important to get vitamin E daily in a balanced diet. Vitamin E, along with other vitamins, can be a great help in reducing the symptoms associated with PMS that many women get every month.
What Is Vitamin E
Vitamin is a fat-soluble vitamin that has eight different forms. When a vitamin is fat-soluble is means that the body can store it up for later use.
Often times, when people ingest foods containing vitamin E, the body takes what it needs, uses it and stores the rest for later use. These get stored in the liver and fat cells of the body and can be utilized whenever the body needs them.
The body uses the stores when we do not get enough vitamin E in our diets on a particular day or it needs more vitamin E to function.
Just because the body stores vitamin E for later use does not mean that people do not need to get the recommended daily allowance of that vitamin so that the body has something to store up. We need to be providing our body with appropriate levels so that it can function properly and have stores for later that it requires.
Forms of Vitamin E
What Does It Do
Why Do Women Get Period Cramps
Females of menstruating age will experience a period approximately each month.
During this time, the ovaries release the female hormones oestrogen and progesterone. These send a chemical message to the brain, which triggers an egg to release.
The uterus lining also receives instructions from these hormones – to build up and become thicker.
This tissue is there for the embryo to implant to, should the egg become fertilised and the woman become pregnant.2
The muscular wall of the uterus sheds its lining through a series of contractions, which encourage the lining to become loose and expel. This happens involuntary we are not able to control this process.
Unsurprisingly, these muscular contractions are what causes the cramping.
The cramping also causes a temporary restriction to the blood flow to the walls of the uterus.
This triggers the release of biochemicals which contribute to the number of muscle contractions.3
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