Premenstrual Syndrome - Lifestyle Changes

Manganese. One small study reported that women with diets poor in manganese experienced improvement in PMS symptoms. But researchers who performed the analysis could not recommend a specific regimen or dose. Manganese can be toxic, but generally only in people who are highly exposed, such as those work in manganese mines.

Vitamins

Specific vitamins have been investigated.

Vitamin B6. Limited clinical evidence suggests that vitamin B6 may be beneficial in reducing PMS symptoms, including depression, although comparison studies with a placebo reported no additional benefits with this vitamin.Typically, women take 100 mg per day, although one study suggested that a lower dose (50 mg) may have the same effect. It should be noted that very high doses (500 mg to 2,000 mg daily over long periods) can cause nerve damage with symptoms of instability and numbness in the feet and hands. It is unknown if these effects could endanger fetuses in pregnant women. In addition, people who have been taking more than 50 mg for some time and stop suddenly are at risk for a so-called rebound deficiency. When people stop, they should taper off slowly. Food sources of B6 are meats, oily fish, poultry, whole grains, dried fortified cereals, soybeans, avocados, baked potatoes with skins, watermelon, plantains, bananas, peanuts, and brewer's yeast. (Women prone to Candida vaginitis, the so-called yeast infection, should not increase their intake of dietary yeast.)

Click the icon to see an image of the benefits of vitamin B6.

Click the icon to see an image of vitamin B6 sources.

Vitamin E. Several randomized controlled trials have shown that vitamin E may improve both physical and emotional symptoms. It should be noted that high doses of vitamin E may cause bleeding problems, particularly in people taking anti-clotting medications. Some research now indicates that vitamin E, like other antioxidants, may have damaging effects in high doses.

Click the icon to see an image of the benefits of vitamin E.

Click the icon to see an image of vitamin E sources.

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It should also be noted that there is no strong proof that any of supplements can reduce menstrual cramps and high doses of certain supplements may not be harmless. No one should take large doses of any supplement without first talking with a doctor.