B Vitamins and PMS: Do They Help?

Premenstrual syndrome, or PMS, affects up to one out of five women. The unpleasant symptoms of PMS such as irritability, anxiety, depression, headaches, swelling, weight gain and breast discomfort usually make their appearance 7 to 10 days before a menstrual period - and they can be severe in some women. Many experts believe that diet plays a role in PMS - and now a new study shows that some B vitamins could help relieve PMS symptoms.

B Vitamins and PMS: Can They Reduce PMS Symptoms?

In a study published in the American Journal of Clinical Nutrition, researchers looked at the dietary habits of almost 3,000 women. Some of these women had severe PMS and some were free of PMS symptoms.

They discovered that women who got the most riboflavin in their diet had a 35% lower risk of experiencing PMS symptoms. Riboflavin, or vitamin B2, is found in dairy products, meat, eggs and fortified cereals.

They also found that women who got the most thiamine in their diet were less likely to be diagnosed with PMS. Good sources of thiamine, or vitamin B1, are whole grain foods, meat, legumes and nuts. Both of these vitamins play a vital role in cellular metabolism and energy production.

They didn't find a link between the other B vitamins and PMS symptoms, although some earlier studies showed that vitamin B6 helps to reduce PMS symptoms - but many of these studies were poorly designed. More than 200 milligrams of vitamin B6 a day increases the risk of nerve damage, so it's not a good idea to take vitamin B6 supplements for PMS symptoms.

B Vitamins for PMS: Get Them through Diet

It's plausible that getting more thiamine and riboflavin can reduce PMS symptoms - but it's safest to get it naturally through diet. High doses of some B vitamins such as folate have been linked with cancer, and too much B6 can cause nerve damage.

To get more thiamine and riboflavin, eat whole grain cereals, nuts, lean mean and low-fat dairy products. Fortified milk is also a good source of calcium and vitamin D, two other vitamins that may help to relieve PMS symptoms.

B Vitamins and PMS: The Bottom Line?

Get more B vitamins through diet and limit processed foods, which increase inflammation and fluid retention. Add more omega-3 fatty acids to your diet since they reduce inflammation. Also limit caffeine, high-salt foods and soft drinks. These are all ways to make premenstrual symptoms a little easier to deal with.

References:

Nutraingredients.com. "Increased B Vitamins May Ease PMS Symptoms"

Merck Manual. Eighteenth edition. 2006.