PMS? You May Need More B Vitamins

Do you suffer from PMS? Research has shown that boosting your intake of foods rich in B vitamins can significantly lower the odds you'll suffer from premenstrual syndrome, making the right vitamin PMS strategy worthwhile. PMS is a collection of symptoms affecting women in their reproductive years that generally appear within 2 weeks prior to their period. Symptoms of PMS can vary greatly and may be emotional, psychological or physical in nature. Some of the more common symptoms include:

• Abdominal pain
• Headaches
• Breast tenderness
• Bloating
• Irritability
• Depression
• Tension
• Anxiety
• Lack of energy
• Angry outbursts
• Withdrawal

For some women, PMS symptoms are severe enough to affect daily life, work, and relationships.

In one study, U.S. researchers followed 6,000 healthy women for 10 years during which time they were asked about their diet, supplement use and presence of PMS symptoms. After 10 years, 1,057 women were confirmed to have PMS. A high intake of two forms of vitamin B for PMS from foods - thiamin (B1) and riboflavin (B2) - was associated with a significantly lower risk of developing PMS.

Tips to Reduce PMS Symptoms

Here are some lifestyle and dietary changes that can help with PMS.

1. Eat complex carbohydrates

Whole grains, sweet potatoes, legumes, fruit and starchy vegetables improve mood and reduce food cravings. It's thought these foods help increase the level of serotonin in the brain.

2. Cut down on sodium

Cutting salt can reduce fluid retention, bloating and weight gain.

3. Increase calcium

Women who consume about 1,200 mg of calcium a day from their diet have a 30% lower risk of developing PMS symptoms. Clinical trials have also shown that giving women 1,000 to 1,200 mg of supplemental calcium a day for 3 months significantly improved mood swings, fluid retention, food cravings and painful cramps.

4. More magnesium

Women who take 360 mg of supplemental magnesium a day report better mood and less fluid retention. The mineral may also reduce premenstrual migraines. Magnesium-rich foods include spinach, Swiss chard, kale, almonds, peanuts, cashews, lentils, soybeans, tofu, wheat bran and yogurt.

5. B vitamins

When to take B6 for PMS?

Taking 100 mg of vitamin B6 for PMS a day seems to decrease overall PMS symptoms, especially depression. This matters for PMS mood swings because vitamin B6 is needed for the production of neurotransmitters that affect mood. You can find this amount in a vitamin B complex for PMS that contains all other B vitamins, showing the link between B vitamins and PMS. Do not exceed 100mg - in this case, more is not better and can even be toxic. Stick to 100 mg or less.

The Vitamin Connection to PMS

Lately we've been getting a lot of questions about which vitamins to help with PMS actually have research behind them. A few do. Diet and specific nutrients are associated with how many premenstrual symptoms women report each month, which is where it gets interesting.

Vitamin B6 and Your Monthly Mood

Of all the B vitamins, B6 is the one studied most for PMS. It's needed to make neurotransmitters like serotonin that affect how you feel, which is why vitamin B6 for PMS mood swings keeps coming up. Taking 100 mg a day has been studied for easing overall symptoms, especially depression.

Taking a B Complex During Your Period

You can do a B complex all month long. Even during your period. It doesn’t hurt anything because they’re water soluble. Your body will only use what it needs and pee out the rest. You want the whole B complex because it keeps them all in balance with each other. B6 by itself isn’t as effective.

Frequently Asked Questions

Does vitamin B6 help with PMS?

Research is encouraging here. Taking 100 mg of B6 a day seems to ease overall PMS symptoms, with the clearest effect on depression. B6 is needed to make the neurotransmitters that affect mood, which may help explain why it is one of the most studied nutrients for premenstrual complaints. Stick to 100 mg or less, because more is not better and can even be toxic.

Can I take vitamin B complex during period?

Yes, it's usually fine to keep taking a B complex throughout your period. B vitamins are water soluble, so your body will excrete what it doesn't need. Many people choose to take their vitamin daily for the whole month, rather than start/stop. If you're pregnant or nursing, or are on medications, please consult with us or your healthcare provider to determine the correct dosage for you.

Why B Vitamins Matter for PMS?

The B vitamins have also repeatedly appeared in the PMS studies. In one study of women, those who had the highest consumption of B1 (thiamin) and B2 (riboflavin) had a much lower risk of PMS. B vitamins aid in the conversion of food into energy and in the creation of neurotransmitters, which control mood.

What vitamins help with PMS mood swings?

Vitamin B6 is the B vitamin studied most for PMS and may help with mood swings, especially feelings of depression, because it is needed to make neurotransmitters like serotonin that affect how you feel. Taking 100 mg a day has been studied for easing overall symptoms. Stick to 100 mg or less, since more is not better and can even be toxic. Choose a full B complex to keep the B vitamins in balance, since B6 alone is not as effective.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.