3 Supplements to Help Ease PMS Symptoms

1) Calcium:

Research has shown that people experiencing PMS often have lower-than-normal calcium levels. Calcium supplementation can help ease the symptoms — particularly psychological effects, like mood swings and anxiety.

Szal recommends 600 milligrams of calcium carbonate or calcium citrate twice a day, taken orally. (Calcium is a key mineral for more than just healthy bones. Learn about its essential functions, recommended intake, and more at “Why Your Body Needs Calcium and How to Maximize Your Intake.”)

2. Magnesium:

Studies show that magnesium, too, can reduce the severity of PMS, especially physical symptoms, like cramping, bloating, and headache. A research review suggests that magnesium supplementation might help by “normalizing the actions of different hormones (mainly progesterone) on the central nervous system.” Szal recommends 200 mg per day. (Learn more at “Why Your Body Needs Magnesium and How to Maximize Your Intake.”)

3. Vitamin B6:

“Taken with magnesium, B6 reduces PMS-related anxiety,” Szal writes. “B6 is involved in the production of many neurotransmitters, including serotonin, which controls mood, sleep, and appetite, and dopamine, which controls pleasure and satisfaction.”

She recommends 50 to 100 mg daily and adds that it’s important to be cautious when supplementing with B6 because overdosing can lead to dizziness, nausea, and even nerve toxicity.