After speaking to someone who suggested I should take vitamins to helps with my PMS I began to do some research and since Wednesday I’ve been taking a Multi Vitamin and Vitamin B6. These are the B6 vitamins I bought at Walmart.
Here’s a little info on the Benifits of Vitamins During PMS
A number of studies have shown the effectiveness of vitamin B6 on PMS. Vitamin B6 plays a vital part in synthesising certain brain chemicals (neurotransmitters) that control your mood and behaviour. In order for your body to convert B6 (as pyridoxine) into its active form (pyridoxal-5-phosphate) which your body can use, it needs other nutrients such as magnesium. So if you take B6 on its own but are deficient in other nutrients your body may not be able to use that B6 properly. It is also now possible to take vitamin B6 in the form of pyridoxal-5-phosphate which is the type I would recommend.
Magnesium is classed as ‘nature’s tranquilliser’ and so is vital in those aspects of the pre-menstrual symptoms which relate to anxiety, tension, etc.. Women with PMS have been found to have lower levels of red blood cell magnesium than women who don’t have symptoms and the supplementation of magnesium has been found to be extremely useful in alleviating many of the PMS symptoms and even more effective when taken with vitamin B6 at the same time.
A magnesium deficiency can cause blood vessels to go into spasms so if you suffer from menstrual migraines magnesium can be useful in preventing these spasms.
Multivitamin and Mineral
A good quality multivitamin and mineral would form the foundation of your supplement programme to make sure that you are getting a ‘little bit of everything’. You then add in those nutrients in slightly higher amounts which are known to be helpful for PMS.
This vitamin has been shown to be helpful for the breast symptoms associated with PMS and also the mood swings and irritability.
The supplement programbelow should be taken for at least three months in order to achieve best results.
A good quality multivitamin and mineral.
Vitamin B6 (as pyridoxal-5-phosphate) 50mg per day
Vitamin E (as d-alpha tocopherol) 300 ius per day
Magnesium 200mg per day
Zinc citrate 15mg per day
GLA approx. 150mg per day