Premenstrual syndrome (PMS) is caused by fluctuating hormone levels during the days before menstruation. Symptoms vary from person to person but often include bloating, water retention, mood swings, fatigue and breast tenderness. Fortunately, there are several nutritional and herbal supplements that can relieve the discomfort – here are the most commonly used ones.
A diet rich in calcium and vitamin D has been shown to reduce PMS symptoms such as bloating and low mood. The effect is thought to be due to calcium influencing estrogen levels, which often rise sharply just before menstruation. Many experts recommend around 1,000–1,200 mg of calcium per day through food or supplements. Dairy products, leafy greens and fortified plant-based milks are good sources.
The mineral magnesium can benefit women with PMS. According to webmd.com, taking 200 mg of magnesium daily can significantly reduce the bloating and water retention associated with PMS. Magnesium is found naturally in nuts, seeds, whole grains and dark green vegetables, and is also available as a supplement.
Dandelion root has a mild diuretic effect that may help reduce bloating and water weight when taken regularly during the weeks leading up to menstruation. It is often sold as tea, capsules or tincture at health food stores.
Midol is an over-the-counter medication for menstrual complaints that contains pyrilamine maleate, a substance that effectively reduces water retention and bloating. Some variants also contain painkillers that relieve headaches and cramps.
Some herbs and dietary supplements can cause dangerous interactions or side effects, especially when combined with prescription medications. To avoid negative outcomes, you should always consult your doctor or pharmacist before trying home remedies for PMS and bloating – especially if you are pregnant, breastfeeding, or have an underlying medical condition.
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