Supplements You Should Be Taking for PMS and PMDD, According to Doctors
For those who experience PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder), supplements can be a game-changer. While lifestyle factors like diet and exercise play an essential role, the right supplements can target specific symptoms and improve overall hormonal health. Here are the top supplements doctors recommend to help manage PMS and PMDD effectively.
1. Magnesium
Magnesium is crucial for relaxing muscles, reducing cramps, and alleviating headaches. It also helps stabilize mood by regulating neurotransmitters like serotonin. Many women with PMS have been found to have lower magnesium levels, making this mineral a must-have for symptom relief.
How to Take It:
Opt for magnesium glycinate or citrate for better absorption. A daily dose of 300-400 mg is typically recommended.
Medical Evidence:
A study published in the Journal of Women's Health found that magnesium supplementation reduced PMS symptoms by 40% in women over a three-month period.
2. Vitamin B6
Vitamin B6 is a key nutrient for mood stabilization and energy production. It aids in the synthesis of neurotransmitters like serotonin and dopamine, helping to alleviate symptoms like irritability, depression, and fatigue commonly associated with PMS and PMDD.
How to Take It:
A daily dose of 50-100 mg is recommended for optimal benefits.
Medical Evidence:
Research published in the American Journal of Clinical Nutrition showed that 80% of women taking vitamin B6 experienced a significant reduction in PMS-related depression and mood swings.
3. Chasteberry
Also known as Vitex agnus-castus, the chaste berry is a well-researched herb for hormonal balance. It’s particularly effective for reducing breast tenderness, mood swings, and irritability by influencing prolactin levels and supporting progesterone production.
How to Take It:
Available in capsule or tincture form, a daily dose of 20-40 mg is commonly recommended.
Medical Evidence:
A systematic review in Phytomedicine found that 52% of women using chaste berry reported significant symptom improvement, particularly for mood disturbances and breast tenderness.
4. Omega-3 Fatty Acids
These essential fats have anti-inflammatory properties and can help reduce physical as well as emotional PMS symptoms. Omega-3s are particularly effective for alleviating cramps and supporting brain health to stabilize mood.
How to Take It:
Aim for 1,000-2,000 mg of combined EPA and DHA daily from fish oil or plant-based sources like algae.
Medical Evidence:
A clinical trial published in Reproductive Health found that omega-3 supplementation reduced PMS symptom severity by 64%, including significant reductions in depression and cramps.
5. Ashwagandha
This adaptogen is known for its stress-reducing and hormone-regulating properties. By lowering cortisol levels, ashwagandha helps to ease anxiety, fatigue, and irritability associated with PMS and PMDD.
How to Take It:
A daily dose of 300-600 mg of a standardized extract is recommended.
Medical Evidence:
A randomized controlled trial in the Indian Journal of Psychological Medicine reported a 44% reduction in cortisol levels and significant improvements in mood and stress after ashwagandha supplementation.
6. Zinc
Zinc plays a crucial role in our immune health, inflammation reduction, and hormone regulation. It’s benefits include reducing acne, bloating, and mood swings tied to PMS and hormonal imbalances.
How to Take It:
Take 15-30 mg of zinc daily, preferably with food to avoid stomach upset.
Medical Evidence:
A study in Biological Trace Element Research linked zinc supplementation to a 38% reduction in mood-related PMS symptoms and an overall improvement in physical symptoms.
7. Dong Quai
Often called the "female ginseng," dong quai is widely used in traditional Chinese medicine to regulate menstrual cycles and alleviate cramps. It’s especially beneficial when combined with other hormone-balancing herbs.
How to Take It:
A daily dose of 500-1,000 mg is typically recommended.
Medical Evidence:
Research in the Journal of Ethnopharmacology demonstrated that 68% of women using Dong Quai experienced reduced menstrual pain and improved cycle regularity.
8. Curcumin
The active compound in turmeric, curcumin, is a potent anti-inflammatory agent. It can reduce pain and inflammation while also improving mood by boosting serotonin and dopamine levels.
How to Take It:
Take 500-1,000 mg of curcumin daily with black pepper for better absorption.
Medical Evidence:
A study in the Journal of Psychosomatic Obstetrics & Gynecology found that curcumin alleviated PMS symptoms by 50%, including mood swings and physical pain.
Why These Supplements Work
These supplements address the root causes of PMS and PMDD symptoms, including hormonal imbalances, inflammation, and neurotransmitter regulation. Unlike over-the-counter medications that only mask symptoms, these natural remedies provide long-term relief and support overall health.
Your Path to Hormonal Balance
At New Moon, our mission is to raise awareness about natural solutions that come with no side effects, empowering women to understand that PMS and PMDD symptoms are not something they must simply endure. Your body wasn’t designed to hurt, and we’re here to educate and inspire. Women’s hormones are very delicate and sensitive to modern disruptors, but with the right knowledge and support, balance can be restored. By harnessing the power of nature and science, we aim to help women take control of their hormonal health and thrive naturally.