DOES NUTRITION PLAY A ROLE IN PMS?
Nutritional imbalances and deficiencies can greatly worsen PMS. I have observed that many women obtain complete relief from PMS after improving their diet and/or taking nutritional supplements. You may, as I did originally, find it surprising that such simple and safe nutritional strategies can completely overcome the sometimes dramatic and severe symptoms of hormonal imbalance and yet it is a demonstrated fact that I have seen countless times.
CAN VITAMINS HELP PMS?
Vitamin B6 (Pyridoxine)
A number of studies have found that vitamin B6 in a daily dosage of 25mg to lOOmg can give satisfactory relief of many PMS symptoms such as premenstrual headaches, fluid retention, irritability and depression in around 00% to 80% of women. Vitamin B6 helps to regulate the brain's biochemistry and is necessary for the conversion of tryptophan to the brain hormone serotonin. Serotonin is a natural regulator of mood, sex drive, sleep and appetite. In my experience, vitamin BO is more effective if it is taken along with other B complex vitamins such as vitamin Bl (thiamine) 50mg and vitamin B3 (niacinamide) lOOmg daily.
I had the pleasure of discussing women's health with the remarkable doctor, Lady Cilento, shortly before her death and she told me that she had had great success in alleviating PMS in thousands of women with one injection every four weeks of vitamin B12 (cyanocobalamin). This certainly has merit in women with poor diets, heavy menstrual bleeding or in those who are strict vegetarians or suffer with digestive complaints.
One of the antioxidants, vitamin E can also be most helpful because it is involved in the production of various hormones from the adrenal and pituitary glands as well as the vitally important male hormones. Vitamin E is a superb antioxidant protecting the fatty membranes of our cells thereby improving ovarian function and reducing inflammation. Several studies have found it successful in relieving premenstrual breast pain and lumpiness.
CAN NUTRITIONAL MINERALS HELP PMS?
Zinc
Zinc plays a vital role in human metabolism and has been found to be commonly deficient in the diets of western women in the reproductive age group. Zinc is necessary for proper function of the ovaries, a healthy immune system and skeleton and it promotes strong and healthy skin and hair. It could be considered a mineral to enhance physical beauty and many PMS sufferers should take a regular supplement of zinc.
Magnesium
This mineral is often deficient in women who consume a diet that is high in refined carbohydrate and sugar. Such a diet will deplete the body of the minerals chromium, manganese, zinc and magnesium and the B complex vitamins. Women with PMS have been found to have lower levels of magnesium in their red blood cells, compared to PMS-free women. Women with a magnesium deficiency often crave sugar and in particular, chocolate which is a source of dietary magnesium, albeit a poor one. I have found that many chocoholics can easily resist chocolate binges after commencing a magnesium supplement.
Other Important Minerals that may help PMS are chromium, manganese and iron. These are helpful for women with unstable blood sugar levels which cause mood changes, light headedness and sugar cravings, particularly if a meal is missed. An iron supplement should be taken by all women with heavy menstrual bleeding especially if they are vegetarian. Some women are unable to tolerate inorganic iron which may cause nausea, constipation, cramps and blackening of the bowel action because of poor absorption. In such cases, I suggest an organic iron supplement such as "Hemofactor" available from the pharmacy. All iron supplements are best taken on an empty stomach with vitamin C or citrus fruit to aid absorption.
For those women particularly interested in mineral deficiencies and imbalances, a mineral analysis of your hair can be done to determine the mineral balance of your body.
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