Educational purposes only. This information is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new supplement or remedy, especially if you take medications or are pregnant.
Physical and emotional symptoms occurring 1-2 weeks before menstruation, including mood swings, bloating, cramps, and fatigue.
The most well-studied herb for PMS and menstrual cycle regulation.
How to Use
Take 20-40mg of standardized vitex extract daily in the morning. Use consistently for at least 3 menstrual cycles for full effect.
Why It Works
Vitex acts on the pituitary gland to normalize the balance of estrogen and progesterone. It increases progesterone levels, which are often low in PMS sufferers.
A synergistic combination that addresses the most common PMS nutrient deficiencies.
How to Use
Take 200-400mg magnesium glycinate + 50-100mg vitamin B6 daily, starting from ovulation through the first few days of menstruation.
Why It Works
Magnesium reduces water retention, cramps, and mood symptoms. B6 supports serotonin and dopamine production, reducing irritability and depression associated with PMS.
An often-overlooked mineral that significantly reduces PMS symptoms.
How to Use
Take 1000-1200mg of calcium daily (divided into 2 doses for better absorption). Calcium citrate is best absorbed.
Why It Works
Research shows that women with PMS have lower calcium levels. Supplementation reduces mood swings, water retention, cramps, and food cravings by 48%.