7 Key Nutrients for Managing PMS
Posted by Rebecca
7 Key nutrients for Managing PMS
Premenstrual Syndrome (PMS) affects around 30-40% of reproductive age women. Symptoms vary and can include: -
👉Bloating
👉Headaches
👉Tiredness and fatigue
👉Spots
👉Irritability and mood swings
👉 Digestive complaints.
There are many nutrients involved in hormone regulation: here are 7 key nutrients for managing PMS.
Fibre - Magnesium - Vitamin B6 - Vitamin D - Calcium - Omega-3 fats - Zinc.
FIBRE
PMS symptoms can be caused by low levels of progesterone and relatively high levels of oestrogen.
Oestrogen is processed in the liver and then transported in bile to the bowel, where it gets excreted in stools.
Eating plenty of fibre from vegetables, nuts, seeds, legumes, and wholegrains ensures regular bowel movements that keep oestrogen moving out of the body, and not recirculated back into the system.
MAGNESIUM
Known as the ‘anti-stress’ mineral, magnesium is needed for hormone production and muscle relaxation.
PMS symptoms of low mood, cramping, and low energy may be linked with low magnesium intake.
Top food sources include dark green leafy vegetables, oats, almonds, cashews, Brazil nuts, and millet.
VITAMIN B6
It works alongside magnesium for hormone regulation and mental wellbeing, and one study demonstrated that supplementing both seems to have a greater effect on PMS than just using magnesium alone.
This may be because magnesium is needed to convert B6 into its active form of pyridoxal-5-phosphate.
The best food sources of vitamin B6 are avocado, banana, sunflower seeds, poultry, tuna, salmon, brown rice, and carrots.
VITAMIN D
Research shows that low levels of calcium and/or vitamin D during the luteal phase of the menstrual cycle can exacerbate PMS symptoms.
Vitamin D is tightly linked to calcium metabolism and plays an important role in mental health and managing inflammation.
Vitamin D levels in the UK are notoriously low due to our lack of consistent sunny weather in spring and summer.
Foods sources include oily fish, egg, liver, and butter, but many people require a supplement to support optimum levels.
CALCIUM
As with vitamin D, low levels of calcium during the luteal phase can worsen PMS.
Studies have shown calcium on its own and calcium with vitamin B6 can improve PMS symptoms, mainly due to its effect on serotonin and tryptophan metabolism.
Dairy foods are rich in calcium (and vitamin D too if you go for the full fat versions) but if you’re dairy free, you can source plenty of calcium from hazelnuts, brazil nuts, sesame seeds, green leafy vegetables, and tinned fish with edible bones.
OMEGA-3 FATS
The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from oily fish and certain types of algae are needed to produce anti-inflammatory messenger chemicals called prostaglandins.
These chemicals help manage PMS symptoms of pain and cramping.
ZINC
Zinc is needed for over 450 different enzyme reactions in the body, including those involved in hormone regulation, prostaglandin production, and mood balance.
It is essential for progesterone production and oestrogen detoxification – two factors influencing PMS.
Top up on zinc with oysters, red meat, poultry, pumpkin seeds, and nuts.
The beauty of nutrition is that no single nutrient works in isolation; they function together as a team. Working out what to eat to manage PMS can be confusing and challenging which is why I offer my personalised support programmes tailored to meet your unique needs.
Get in touch today to arrange your free discovery call and take the first step to tackling PMS for good!
Tagged as: Acne, Anger, Depression, Healthy eating, Mood swings, Periods, PMS, Heavy periods, Fibroids, Painful periods
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