Vitamin Therapy for PMS
🔹 Vitamin B6 (50-150 mg daily)
- Take a lower dose on “good days” and double it on “bad days.”
- Always take B6 as part of a B-complex vitamin to maintain balance.
- Helps regulate mood swings and emotional distress.
🔹 Magnesium (800-1000 mg daily)
- Reduces cravings and menstrual cramps.
- A good multivitamin with magnesium can also help.
🔹 Evening Primrose Oil (500 mg, 2-6 capsules daily)
- Contains amino acids that help boost neurotransmitters, which may be low in women with PMS.
- Adjust the dosage based on how you feel.
🔹 Calcium (1000 mg daily)
- Prevents osteoporosis and has been shown to reduce PMS symptoms.
🔹 Vitamin E (400 IU daily)
- Helps with breast tenderness.
- Reduce caffeine intake to maximize benefits.
Manage Your Diet Anywhere
Exercise and PMS
Get Moving! Exercise increases endorphins, which help balance mood swings, reduce stress, and ease PMS symptoms.
- Yoga & Tai Chi – Promote relaxation and emotional balance.
- Cardio & Strength Training – Improve mood and energy levels.
- Consistency is key—especially the week before your period.
Diet and PMS
Support Your Liver & Kidneys
Your body works hard to metabolize excess estrogen and hormone metabolites during PMS, so it’s important to avoid extra stress on these organs.
Foods to include:
- Fresh fruits and vegetables – Support hormone balance.
- Plant-based proteins – May help with cramping.
- Dark chocolate (in moderation) – Can be a mood booster.
Foods to limit or avoid:
- Processed foods – They burden the liver.
- Caffeine – No more than 2 cups per day to avoid breast tenderness.
- Animal protein – Reducing intake may help with cramps.
- Excess carbs & salt – Can contribute to bloating and mood swings.
- Nicotine – Worsens PMS symptoms.
Herbal Remedies for PMS
Dong Quai (200 mg, 3x daily)
- Helps with menstrual irregularities and bloating.
- Avoid if you experience heavy bleeding, acid reflux, or take blood thinners.
Chasteberry (Vitex) (3-5 ml tincture daily)
- Regulates mood changes and breast tenderness.
- Not recommended if PMS causes severe depression.
Black Haw (Cramp Bark) (3-5 ml tincture every 4-6 hours)
- Eases heavy bleeding and cramps.
Yarrow (Tea or Tincture)
- Temporarily reduces heavy menstrual flow.
- Drink 1 cup of tea every 3-4 hours or take ½-1 cc of tincture 2-4 times a day.
Chlorophyll (60 mg daily)
- Reduces heavy menstrual flow with no side effects.
Final Thoughts
If you follow PMS: A Holistic Approach and stick with it consistently, you’ll likely see noticeable improvements. Higher doses may be necessary at first, but once symptoms are under control, you can adjust accordingly.
Health Staff Writer
Girman, A., Lee, R., & Kligler, B. (2003). An integrative medicine approach to premenstrual syndrome. American Journal of Obstetrics and Gynecology,
