What vitamins help with PMS mood swings 2024?

As a health and nutrition expert, I've spent considerable time studying the impact of vitamins and minerals on various physiological conditions, including premenstrual syndrome (PMS) and its associated mood swings. PMS is a common condition that affects many women, and it can manifest in a variety of physical and emotional symptoms, including mood swings, irritability, depression, and anxiety. It's crucial to address these symptoms not only for the comfort of the individual but also for the overall quality of life.

Magnesium is an essential mineral that plays a vital role in many bodily functions, including nerve and muscle function, blood pressure regulation, and the production of serotonin, a neurotransmitter that contributes to feelings of well-being. Magnesium citrate or glycinate are forms that are often well-absorbed and can help alleviate PMS symptoms. A daily dosage of 400 to 600 mg is typically recommended.

Calcium is another important mineral for bone health, but it also has been linked to reduced symptoms of PMS. Calcium citrate is a form that is easily absorbed and can be beneficial in a daily dosage of 600 mg.

Vitamin B6, also known as pyridoxine, is involved in the production of neurotransmitters and the metabolism of glycogen. It is often recommended for women experiencing PMS due to its role in balancing mood and reducing water retention. The recommended dosage is 50 to 100 mg daily, and it is often beneficial to take it in conjunction with folate and vitamin B12 to enhance its effects.

Folate and Vitamin B12 are essential for the production of red blood cells and the proper functioning of the nervous system. They also play a role in mood regulation. The suggested intake is 800 mcg of folate and 1,000 mcg of vitamin B12 daily.

Evening primrose oil is a natural source of gamma-linolenic acid (GLA), an omega-6 fatty acid that has anti-inflammatory properties and may help with hormonal balance. Taking two 500mg capsules twice a day can be beneficial for some women experiencing PMS.

In addition to these, maintaining a balanced diet, regular exercise, stress management, and adequate sleep are also crucial for managing PMS symptoms effectively.

It's important to note that while these supplements can be beneficial, they should not replace a balanced diet and a healthy lifestyle. Always consult with a healthcare provider before starting any new supplement regimen, especially if you are pregnant, breastfeeding, or have any pre-existing health conditions.

Here are the superstars:Magnesium citrate or glycinate -- Take 400 to 600 mg a day.Calcium citrate -- Take 600 mg a day.Vitamin B6 -- Take 50 to 100 mg a day along with 800 mcg of folate and 1,000 mcg of vitamin B12.Evening primrose oil -- Take two 500mg capsules twice a day.More items...