Which vitamins can women supplement to prevent premenstrual syndrome?

Many women experience a range of symptoms before their period each month, such as irritability, sadness, mood swings, breast tenderness, poor sleep, overeating, and lower abdominal pain. This series of symptoms is known as premenstrual syndrome (PMS). Some studies suggest that PMS is caused by a deficiency of a certain element in the body, and that adequate intake of that element before menstruation can alleviate PMS symptoms. So, which vitamins can women supplement to prevent PMS?

Question 1: I experience significant mood swings and am prone to unpredictable emotions.

Deficiency element: Vitamin B6

Many women find that they become moody, prone to crying and depression before their period. They may also experience inexplicable sadness and low mood, and show strong resistance when things don't go their way or go against their wishes. These mood changes may even puzzle the women themselves; they aren't like this normally, so why do they become so hysterical during their period?

Studies have shown that women who consume sufficient vitamin B6 are more likely to maintain stable mood before menstruation compared to women who are deficient in vitamin B6. This is because vitamin B6 helps synthesize neurotransmitters such as dopamine, which promotes mood stability. Furthermore, research has indicated that vitamin B6, when taken with magnesium supplements, can also alleviate premenstrual anxiety.

Question 2: Breast tenderness

Deficiency element: Vitamin E

Many women experience breast tenderness, hardening, and pressure before menstruation. In severe cases, even slight vibrations or bumps can cause significant pain. Some believe this is a sign of breast development, but it's actually due to increased estrogen levels before menstruation, leading to breast hyperplasia and tissue edema. These symptoms usually disappear after menstruation. This is a common symptom of premenstrual syndrome (PMS).

It is understood that women who consume sufficient vitamin E experience an 11% reduction in breast discomfort. This is because vitamin E can reduce the production of prostaglandins, substances that can trigger a range of premenstrual pains. Furthermore, appropriate vitamin E intake can also alleviate abdominal pain.

Question 3: Binge eating

Deficiency element: calcium

Some women report experiencing intense cravings in the two weeks leading up to their period, even when they feel full. Consequently, they often gain weight unexpectedly around their menstrual cycle. They wonder why they feel so hungry and have such strong cravings for sweets during this time.

It is understood that women who consume more calcium before menstruation experience a 48% reduction in hunger. This is because increased estrogen secretion hinders calcium dissolution in the blood. Calcium deficiency can also lead to mood swings in women, who are more prone to overeating to cope with their unhappiness. Consuming calcium-rich foods before menstruation can alleviate premenstrual hunger, headaches, and reduce swelling.

Question 4: Acne

Deficiency element: Zinc

Most women say they always break out in pimples before their period, and even if they avoid spicy or irritating foods and maintain a light diet, they can't stop the pimples from breaking out.

Studies have shown that women who don't get acne have significantly higher zinc levels than women who do. Zinc can inhibit the growth of an enzyme that can cause inflammation and infection. In addition, zinc can reduce sebum production, thus reducing the chance of infection. To prevent pimples from taking over your beautiful face, it's recommended that women supplement their zinc intake.

Question 5: Abdominal pain

Deficiency element: omega-3 fatty acids

In the week leading up to menstruation, some women experience intermittent abdominal pain, which can become more intense in the two to three days leading up to their period.

Abdominal pain is also a common premenstrual problem. Increasing omega-3 fatty acids in a woman's daily diet can help alleviate abdominal pain. This is because omega-3 fatty acids can reduce the secretion of a certain hormone in a woman's body, which may exacerbate uterine contractions and cause abdominal pain before menstruation. In addition, omega-3 fatty acids can also relieve anxiety caused by premenstrual syndrome.

Question 6: Poor sleep quality

Deficiency element: tryptophan

Some women may experience insomnia, light sleep, frequent awakenings, and poor sleep quality starting a week before their period. Women experiencing these symptoms may also feel fatigued and lack energy in the short term.

Due to hormonal changes before menstruation, approximately 60% of women experience difficulty falling asleep in the week leading up to their period. It's worth mentioning that tryptophan, a popular ingredient in many skincare products, can effectively improve sleep quality. After ingesting tryptophan, the body uses it to produce a chemical serotonin that helps women fall asleep peacefully.