Medical Health Encyclopedia

Calcium. Evidence now supports the use of calcium and vitamin D to reduce PMS symptoms. Food sources provide the most nutritional value, but studies also suggest that supplements may be helpful. The recommended dietary intake is 1200 mg/day for calcium and 400 IUD/day for vitamin D. Calcium rich foods include dairy products, dark green vegetables, nuts, grains, beans, and canned salmon and sardines.

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Magnesium. The effects of magnesium are not as significant as with calcium, but some evidence suggests that it may be helpful in reducing fluid retention in women with mild PMS. A 2001 analysis of three small studies also suggested that magnesium may help women with menstrual cramps. A number of conditions can cause magnesium deficiencies, including intake of too much alcohol, salt, soda, coffee, as well as profuse sweating, intense stress, and excessive menstruation. Magnesium can be toxic in high amounts and can interact with certain agents. Women should discuss supplements with their doctor.

Manganese. One small study reported that women with diets poor in manganese experienced improvement in PMS symptoms. But researchers who performed the analysis could not recommend a specific regimen or dose. Manganese can be toxic, but generally only in people who are highly exposed, such as those work in manganese mines.

Vitamins

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Specific vitamins have been investigated.

Vitamin B6. Limited clinical evidence suggests that vitamin B6 may be beneficial in reducing PMS symptoms, including depression, although comparison studies with a placebo reported no additional benefits with this vitamin.Typically, women take 100 mg per day, although one study suggested that a lower dose (50 mg) may have the same effect. It should be noted that very high doses (500 mg to 2,000 mg daily over long periods) can cause nerve damage with symptoms of instability and numbness in the feet and hands. It is unknown if these effects could endanger fetuses in pregnant women. In addition, people who have been taking more than 50 mg for some time and stop suddenly are at risk for a so-called rebound deficiency. When people stop, they should taper off slowly. Food sources of B6 are meats, oily fish, poultry, whole grains, dried fortified cereals, soybeans, avocados, baked potatoes with skins, watermelon, plantains, bananas, peanuts, and brewer's yeast. (Women prone to Candida vaginitis, the so-called yeast infection, should not increase their intake of dietary yeast.)

Click the icon to see an image of the benefits of vitamin B6.

Click the icon to see an image of vitamin B6 sources.