10 nutrients to relieve PMS

10 nutrients to relieve PMS

Being irritable during the days leading up to your period is common and falls under the phenomenon defined as premenstrual syndrome .

Facing it is not always simple but nutrition can also come to the rescue . In fact, there are foods that can counteract this far from pleasant side effect.

What is PMS

PMS affects 20 to 50% of women of reproductive age , and 5% of these suffer from a severe form called premenstrual dysphoric disorder.

It occurs during the 7-10 days before menstruation begins and usually does not accompany them, but ends a few hours after they start.


Why PMS occurs is not yet clear. Possible triggering causes may be factors of endocrine origin such as hypoglycemia , variations in carbohydrate  metabolism or in estrogen and progesterone levels ; serotonin, magnesium or calcium deficiency or genetic predisposition . Serotonin deficiency is thought to contribute, as many women affected by PMS have been found to have lower than standard levels of serotonin.


The most common symptoms are agitation , anxiety , irritability , anger , insomnia , difficulty concentrating , drowsiness , depression , severe headache , weight gain , and breast pain . Pelvic tightness, back pain, dysmenorrhea at the onset of menstruation, dizziness , palpitations , constipation , nausea , vomiting , acne and changes in appetite may also occur. . Acne and dermatitis may also appear .

How to fight it with nutrition

There are many methods for dealing with premenstrual syndrome and one of these could be to pay a little more attention to nutrition in those days and in the past . In fact, some foods not only help to stay relaxed, but also improve mood and other manifestations. Specifically, to be particularly effective would be micronutrients , or vitamins and minerals that help regulate the body’s metabolism at the cellular level. Here are the most effective.


Women with menorrhagia , or heavy menstrual bleeding , are likely to have low iron levels . Many studies suggest that supplementation of this element not only helps to cope with anemia , but also increases the concentration of hemoglobin and reduces fatigue. The foods richest in iron are spinach , amaranth leaves , beans , red meat , sprouts and wheat seeds . The body assimilates iron better if it is taken together with a source of vitamin C such ascitrus .


Magnesium helps relax the muscles of the uterus and reduce dysmenorrhea, or menstrual cramps . Furthermore, it causes a calming effect and reduces stress and for this very reason introducing it into one’s diet could be decisive in curbing premenstrual syndrome. The foods that are richest in it and that can be added to the diet for that period of the month are green leafy vegetables, walnuts , pumpkin seeds , flaxseed nuts and chocolate .


Zinc is used as a cofactor for estrogen and progesterone receptors and helps relieve pain and menstrual cramps . Fair amounts can be found in eggs , cereals , legumes , beans and pumpkin seeds .


Often during the cycle and just before you are deficient in calcium, the integration of which instead has a functional role in the relief of symptoms associated with premenstrual syndrome. This micronutrient helps reduce behavioral changes and relieves water retention , often the cause of headaches and other ailments. In addition to milk , yogurt and dairy products it can be found in almonds , sesame and tofu .

Vitamin D

Calcium homeostasis is influenced by the presence of vitamin D. The supplementation of this vitamin therefore helps to significantly reduce the intensity of pain. It can be found in cereals, mushrooms, egg yolks and fatty fish .

Vitamin B6

Vitamin B6 helps make new red blood cells , carry oxygen and deal with mood swings . It can mostly be found in eggs, chickpeas , avocados , nuts and seeds .

Folic acid

This nutrient can help overcome anemia common during and before menstruation and regulate the menstrual cycle . Leafy  greens such as spinach, avocados, beans, celery , asparagus and Brussels sprouts are good sources of folic acid .

Omega-3 fatty acids

Anti-inflammatory foods made with omega-3 fatty acids help counteract headaches and cramps caused by an inflammatory chemical in the body called prostaglandin . This element is found primarily in fish , nuts, flaxseeds and soybeans . The latter has often been associated with fertility and menopausal symptoms . In this article, the benefits of soy and soy products.

Vitamin E

This vitamin has antioxidant properties , which help relieve the severity of dysmenorrhea, balance hormones , and reduce anxiety. Olive oil , nuts, seeds, butter , dandelion greens and sweet potatoes are good sources of vitamin E.


Fiber helps reduce estrogen levels which in turn greatly aids in the reduction of menstrual cramps . The foods that are richest in it are vegetables, fruit, sprouts, whole grains , oats , chickpeas, peas and lentils .



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