Women's Health
PMS & Premenstrual Syndrome
Balance cycle hormones, lift mood, and reduce breast tenderness and bloating.
Prevention
Key nutrients: Calcium, magnesium, vitamin B6, omega-3.
Eat regularly: Leafy greens, yogurt, sesame and pumpkin seeds, salmon, eggs, bananas, dark chocolate.
Steady blood sugar and limit alcohol in the luteal phase.
01
Chasteberry (Vitex)
HerbStrong evidence20–40 mg daily over 3 cycles reduces PMS symptoms.
02
Evening primrose oil
OtherModerate evidence1500 mg/day GLA eases breast tenderness and irritability.
03
Vitamin B6
VitaminStrong evidence50–100 mg/day reduces mood symptoms and bloating.
04
Calcium
MineralStrong evidence1000–1200 mg/day reduces overall PMS severity.
05
Magnesium
MineralModerate evidence200–400 mg/day eases cramps, headaches, and mood.
A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.