For years, thousands of women suffer from PMS symptoms. The typical, Western reaction is “take some ibuprofen” or “try the pill.” It eases symptoms for many, yet an astonishingly high number of women are searching for another option that doesn’t numb them with side effects or, at the very least, mask PMS symptoms month after month (never having to deal with it). As a booming health world of millions strong with natural alternatives flourishes, it’s vital to acknowledge what truly works and what’s simply touted.
What Happens to Your Body with PMS
PMS is not “being a little moody before your period.” What occurs to the body is much more scientific than that. There are clear hormonal shifts during the fourteen-day luteal phase (the time between ovulation and menstruation). For example, after ovulation, progesterone increases; when a woman doesn’t get pregnant, those levels decline. Simultaneously, estrogen fluctuates in peaks and valleys. These fluctuations create neurological shifts with neurotransmitters in the brain as well as water retention, inflammatory responses, and digestion of varied nutrients across the board.
Thus, some women get excessive cramps and headaches; some women get anxious and moody. Some women feel lethargic; some suffer from insomnia. Other symptoms extend to breast tenderness, excess water retention in the stomach leading to constipation and bloating (or diarrhea), targeted food cravings, and cloudy thinking. In all cases, symptom severity ranges from mildly irritating to unbelievably problematic and debilitating to daily function.
Complicating matters is the changed symptoms over the years. What worked in your twenties means nothing with what you’re feeling in your late thirties. Stressors increase as time goes on, body composition changes due to childbearing, and perimenopause approaches complicating how PMS manifests.
The Plant-Based Solution for Hormonal Support
In any case, without avoiding natural hormonal fluctuations, women struggling with hormone-related manifestations turn to plant-based options over time for substantial ease of discomfort. For example, Wild Yam Cream has become a topical solution for women looking for cyclical comfort.
Wild yam is made up of diosgenin, an organ that has a similar structure to progesterone; however, the body does not metabolize it as such. Rather, wild yam cream absorbs into the skin – and women are encouraged to utilize it during the luteal phase when progesterone should naturally be high.
Women report differences – meaning this does not work for everyone but works for many. For example, some experience mood stabilization without as much physical discomfort; others find that they receive no change at all. This includes physical side effect changes like acne as well as psychological stabilization. Why the discrepancy? In part because there are many causes of PMS; if you’re symptomatic largely from low progesterone’s ratio to estrogen, then this supplement may help. But if you’re bloated and experiencing headaches from inflammation (and even worse – nutritional deficits), then another measure may be warranted.
Vitex: The Long Road Solution
One different solution is vitex (chasteberry); however, unlike topical creams that can absorb and enter immediate use, vitex is treated differently with continued supplementation. Vitex contains no progesterone or related compounds; instead, it interacts with the pituitary gland to induce varied production levels. Studies show it can help breast tenderness and irritability/moody symptoms; however, this is with extended use. Most articles advise three months before assessing right or wrong.
As with wild yam cream, vitex isn’t for everyone; however, it’s one of the more promiscuous plant-based supplements because women need to determine their most effective dosages. For example, some find that it makes them feel crappier at first because they’re trying to inject hormone rebalancing; others feel extended symptoms elsewhere because they’re attempting on their own to balance their hormones. However, if a woman feels otherwise (which is hard enough) or she’s on other medications (or the pill), she should consult her medical provider before venturing forward.
Women who successfully tolerate vitex find that their PMS years later are far less in their favor (not eliminated but better) than those earlier years. Bad symptoms seem to be mood-related ones compared to physical side effects from cramping and bloating.
Magnesium: The Not-Cool Option
Unlike other options above, magnesium is not cool – but it’s worth it. This is because magnesium deficiency runs rampant and exacerbates PMS symptoms; with excessive magnesium use by women in their luteal phase of their cycles and based on further deficiency from unaware lifestyle choices/nutritional choices – it’s a necessary constant.
Magnesium plays a part in over 300 enzymatic reactions – from muscle functioning (for cramping) to inflammation – it does not include mood stabilization based on mind/body connections either.
Magnesium intake helps alleviate cramping (due to muscle responses), sleep health (insomnia abounds) and anxiety/moody stabilization (as low serotonin levels contribute to irritability). However, as previously stated, the form makes all the difference – magnesium glycinate absorbs well and has no stomach issues; magnesium citrate works but may cause laxative problems; magnesium oxide found in most multivitamins barely absorbs at all.
Doses of 300-400mg work for most women; some women need more/different timed doses but studies show later in the evening works best (especially since many people with PMS have insomnia). Magnesium deficiency remains one of the worst culprits because no one believes they have one – or believes they need daily intake – as women utilize magnesium more than once monthly throughout their adult lives.
Anti-Inflammatory Foods/Supplements
Furthermore, markers of inflammation increase during PMS time – this worsens pain and mood stabilization efforts as well as overall wellness. Foods that contain omega-three fatty acids – through fish oil or algae oil – reduce inflammation; studies show continual use over time reduces menstrual pain better than just relying on medication once menstruating.
However, it’s important to note that intake must be substantial – as studies note 1-2 grams EPA/DHA combined work better – for these issues – not just one chunk of salmon once a week. Furthermore it’s limited because third-party tested quality varies substantially – and if you’re sensitive to fish oil from its fish-use-for-life stages (non-genetically modified development), then algae oil is always a safer bet.
Another alternative includes evening primrose oil – gamma-linolenic acid (GLA) is another fatty acid version that helps breast pain and mood issues – but mixed results exist. Some studies find positive results while others find none; however, those who use evening primrose oil successfully report benefits for breast pain at least.
B Vitamins/Blood Sugar Regulation
Compounding symptoms occur due to low B vitamin levels – especially B6 – which stimulates neurotransmitter creation and hormone metabolism; some women find taking B6 helps contribute to reducing moody symptoms; however, overdosing over time can cause nerve problems – as well.
A B-complex vitamin balances all B vitamins which are generally safe compared to high doses of B6 independently from B-complex counterparts. Blood sugar dysregulation worsens all symptoms – hormonal issues increase insulin resistance sensitivity during the luteal phase; combined with blood sugar dips increases estrogen/mood-related side effects-and cravings increase due to cyclical behavior.
Eating consistently across all food groups – but especially including protein with carbs – reduces cross-over appeal since studies show women with timed eating limited/no variety feel worse about themselves before their period…the goal is not deprivation but rather clear intent as the period approaches when one’s body supports sensitivity through time.
The Stress Factor No One Wants to Hear
Finally, chronic stress compounds makes PMS exponentially worse; cortisol production increases – which affects progesterone production – inflammation surges compounded by fight-or-flight hormones becoming greater than reproductive ones across continued exposure.
Few people need an article telling them they’re stressed – but engaging in proactive stress alteration makes bigger differences than any supplemental change across populations. Women can change what stress means via movement/breathing/restoration/hormonal adjustments or minimize stress itself by setting boundaries/minimizing obligations.
More Works Than Less
Finally – even though everyone wants simple solutions – the reality is that finding success through combination works better than any one-source remedy solution over time. The more stable interventions like topical creams during luteal phases plus daily magnesium intake plus increased anti-inflammatory foods plus stabilized blood sugar oscillation work better for all sources at once.
The earlier interventions begin as better since results occur more quickly post-ovulation than waiting until symptoms have fully arrived. Charting one’s cycle helps solidify general trends which help accommodate need for support.
What Works When Changes Over Time
Finally, what works best over time is based on what’s worked when one’s body shifts year-after-year….what worked phenomenally last year may require adjustments next year based on ranked stability/comfort/attention levels up/down shifted over time.
Mindfulness comes into play for what worked over time proactively – but also exploring varied successful avenues typically helps to avoid securing oneself into one protocol that no longer works down the line.
