Three out of four women suffer from symptoms of premenstrual syndrome or PMS. One third of women will seek medical advice to relieve these symptoms. The fact is that with some very affordable supplements many of these symptoms can be dealt with effectively.

Some of the more common symptoms these women suffer from are irritability, crying, increased appetite, depression, water retention, bloating and tenderness in the breast. The good news is that recent studies have shown that increased consumption of B vitamins either through diet or supplementation can greatly reduce the likelihood that these symptoms will manifest themselves.

PMS is all about timing. For most women symptoms will appear two weeks before their period begins and will subside or disappear once it does start.

When certain hormones and brain chemicals called neurotransmitters interact it results in triggering PMS or causing it to worsen. If a women is under stress or has poor eating habits this can also be a cause.

One study done in the U.S. looked at the eating habits, supplement use and the presence or absence of PMS symptoms over a ten year period. It was found that women with higher intakes of vitamin B, specifically thiamine (B6) and riboflavin (B2) had a significantly lower risk of developing symptoms associated with PMS.

In women who consumed high levels of thiamine the risk of developing symptoms of PMS where reduced by 25 per cent while those that consumed higher levels of riboflavin experienced a 35 per cent reduction.

It is believed that B vitamins help reduce the affects of PMS by aiding in the synthesis of brain neurotransmitters. Vitamin B2 plays an important role in the generation of vitamin B6 which generates serotonin. When serotonin levels are low symptoms include overeating, anxiety, depression and headaches.

Vitamin B1 is required to synthesize another neurotransmitter call GABA which is associated with anxiety levels.

Many women who suffer from symptoms of PMS can also benefit from making some diet and lifestyle changes. By increasing the levels of carbohydrates in your diet you can both improve mood and reduce food cravings. These foods will aid in increasing serotonin levels in the brain. Whole grain breads, legumes, fruit and starchy vegetables are examples of healthy carbohydrates that can be incorporated into each meal.

By lowering the amount of salt in your diet you will be able to reduce fluid retention, bloating and weight gain. Try to avoid processed and fast foods which are typically high in salt. Eat more meals that are prepared at home so you can control the amount of salt you are getting.

Low levels of calcium can affect hormones that are responsible for regulating mood. Women with PMS tend to have low levels at the time of ovulation. It has been shown that women who consume 1200 mg of calcium a day from diet or supplementation have a 30% lower chance of having PMS. In clinical trials it was shown that women who received 1000 mg to 1200 mg of calcium supplements over a 3 month period had a noticeable improvement in food cravings, mood swings, water retention and cramps. If you take a calcium supplement due to not receiving adequate supplies in your diet do not take more than 500 mg at a time. This is the dosage that is best absorbed into the body. If you need to take more simply divide it up into two doses.

In conclusion, by incorporating some very affordable supplements along with simple diet and lifestyle changes women can reduce the symptoms and occurrence of PMS making this time each month less stressful and inconvenient.

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Category: Womens Interest
Keywords: affordable supplements