Foods and Supplements to Help Ease PMS and PMDD

PMS (premenstrual syndrome) is a common complaint among women, myself included. The American College of Obstetricians and Gynecologists has estimated that a minimum of 85 percent of menstruating women experience one or more PMS symptom each month. PMDD (premenstrual dysphoric disorder), a more serious form of premenstrual syndrome, is experienced by 3 to 8 percent of women. While foods and supplements are not a cure-all they can definitely ease the symptoms. I will combine my personal experience with that of professional recommendations, to give you information on the best foods and supplements to help ease symptoms of PMS, PMDD and menstruation.

Multivitamin

Every woman should be taking a multivitamin made with women and their body's needs in mind. I take a generic version of One a Day Women's.

Magnesium

I cannot say enough about the benefits of magnesium. I used to have split-second blackouts during my cycle and experience dizziness and lightheadedness. While magnesium didn't cure all of my PMS symptoms, it did stop the blackouts, dizziness, and lightheadedness. I take 250 mg every night with a calcium supplement. Some sources recommend taking 400 mg of magnesium but I don't recommend starting out at that dose.

Doses below 350 mg are considered safe. High doses may cause an irregular heartbeat, confusion, low blood pressure, and slower breathing.

Calcium

Calcium plays a role in controlling cramps. I use Extra Strength Tums as my calcium supplement.

Potassium

Potassium helps with cramps, fatigue, and bloating during the menstrual cycle. I highly recommend getting potassium from food sources rather than from a supplement. I tried a low dose supplement and it caused my heart to palpitate. Too much potassium is known to increase the chances of an irregular heartbeat that could lead to cardiac arrest. Getting potassium from natural food sources is a safe way to gain the benefits without risking your health.

Yaz is a birth control pill that is marketed for PMDD. The main difference between Yaz and other birth control pills is that it can increase potassium. Too much or too little potassium increases the chance of heart-related problems. Women should try eating foods rich in this mineral before trying a BC pill.

The following are foods highest in potassium content:

* V-8

* Bananas

* Potatoes (regular and sweet)

* Brussel sprouts

* Cantaloupe

* Orange juice

* Lima beans

* Winter squash

* Raisins

Dark Chocolate

Women have a good excuse to eat chocolate in moderation. It improves the mood due to the alkaloids theobromine and Phenylethylamine. Chocolate has the highest known source of theobromine which is closely related to caffeine. In addition to tasting good, chocolate provides relief from irritability, agitation, and fatigue. It also has several heart healthy and mood lifting phytochemicals. Chocolate is rich in the antioxidant polyphenol which is also found in green tea and red wine. Polyphenol is known to protect against heart disease which makes chocolate a heart healthy food. The amounts of antioxidants are much greater in dark chocolate than in milk. Last but not least, chocolate boosts serotonin (happy chemicals) in the brain.

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Sources:

Personal Experienced

Womens Health.gov

Web MD

BAMI.us

True Star Health

The Potassium Rich Foods

The Huffington Post

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