Top 7 Supplements for PMS and What They Can Do For You

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Studies suggest that most women will experience PMS at some point in their life. Fortunately, there are several methods that encourage PMS relief. Perhaps one of the safest and most effective being supplementation. Read on to learn about PMS and several supplements that may improve its treatment.

What is PMS?

PMS is a condition that induces several physical and neurological symptoms. Some common issues associated with PMS include bloating, headaches, mood swings, breast tenderness, irritability, depression, anxiety, difficulty thinking clearly, fatigue, weight gain, and cravings. It is believed that these and other PMS-related symptoms are the result of hormone imbalances; specifically, estrogen. A common trigger of hormone irregularity is menstruation.

The menstrual cycle, which occurs on a roughly three to four-week basis, causes significant changes in hormone values. These shifts can induce notable imbalances and subsequent triggering of PMS symptoms. Although hormonal irregularities are considered to be the primary cause of PMS, there are also other factors such as nutrition and general bodily function that can influence its occurrence, duration, and intensity.

Learn more about PMS causes, symptoms, and treatments here.

Can Supplements Relieve PMS Symptoms?

The most common approach to resolving PMS is through prescription medications, birth control, or mood regulators. Although these methods do provide some relief, results are often temporary and tend to come with lasting side effects. For this reason, many have begun investigating other treatment options. One of the most promising approaches is supplementation.

Best Supplements for Alleviating Symptoms of PMS

There are several supplements that can improve various aspects of PMS. The seven substances below have proven to be particularly beneficial for the most common PMS symptoms and issues while also encouraging general wellness. If you are suffering from PMS, consider supplementing with one or more of the following substances.


Magnesium is an incredibly important mineral for healthy bodily function. Unfortunately, studies show that a large portion of the population does not get an adequate amount on a regular basis. A magnesium deficiency can cause PMS-related symptoms such as depression, anxiety, insomnia, and physical issues like water retention and breast tenderness. By resolving an existing magnesium deficit through supplementation individuals may be able to alleviate a variety of PMS symptoms.

We recommend HoltraCeuticals Magnesium.

Ginger Root

Some studies show that ginger root may be equally or more effective at relieving certain PMS symptoms than common NSAIDs such as aspirin and ibuprofen. Specifically, ginger may relieve symptoms such as dysmenorrhea or period-related pain, muscle pain and soreness, nausea, and inflammation. As a bonus, studies suggest that supplementing with ginger may also reduce cancer risk.


Chasteberry is widely recognized for its ability to regulate PMS symptoms. In fact, one study found that 93 percent of its 1634 participants saw a decrease or completion cessation of their PMS symptoms after supplementing with chasteberry. Symptoms improved through chasteberry supplementation include breast tenderness, bloating, and headaches, depression, anxiety, irritability, and others.

Ginkgo Biloba

Ginkgo biloba is most noted for its ability to improve memory. However, studies suggest supplementing with this herb may alleviate both physical and psychological symptoms of PMS. Specifically, research done in 2009 found that taking 40 mg of ginkgo three times a day can notably reduce a wide range of PMS symptoms. Although ginkgo may provide impressive results, it is crucial to speak with a doctor prior to supplementation. This is because Ginkgo biloba can have negative interactions with medicines including but not limited to blood thinners and diabetes medications.


Calcium is important for many aspects of wellness. Unfortunately, research has found that people with PMS often do not get enough calcium through diet alone which may contribute to greater symptom intensity. Studies show that resolving a calcium deficiency may alleviate PMS symptoms such as sadness, mood swings, and anxiety. You can increase your calcium levels by eating more calcium-rich foods or taking calcium supplements. If you elect to take supplements, be sure to speak to a doctor about individual factors that may influence dosage and potential medicinal interactions.

Dong Quai

Dong Quai is a natural herb that has been used for thousands of years to alleviate various symptoms such as fatigue, pelvic pain, and irregular menstruation. More recent research has confirmed that Dong Quai does provide these and other benefits including general pain relief, anti-inflammatory action, and muscle relaxation. Studies suggest that these benefits may be due to Dong Quai’s estrogen-regulating qualities.

Vitamin B6

Many of those with PMS have reduced values of important mood-regulating neurotransmitters. Supplementing with vitamin B6 can help increase the number of neurotransmitters and subsequently alleviate mood-related symptoms of PMS. Early studies show B6 helps alleviate PMS symptoms such as moodiness, irritability, and anxiety. Because vitamin B6 is not stored in the body, effective supplementation requires daily dosing. Do not take B6 in conjunction with anti-seizure medications, theophylline, or cycloserine.

St. John’s Wort

St. John’s wort is used by many as a natural antidepressant. Research confirms that the herb has a positive impact on mood-regulating neurotransmitters serotonin and norepinephrine. Patients taking antidepressants, birth control medications, or blood pressure medications should be cautious when considering supplementation with St. John’s wort.

Many of the beneficial ingredients listed above can be found in HoltraCeuticals Cycle Restore.

PMS Supplement

Supplement Safely to Combat PMS

Many of those with PMS have trouble alleviating the regularly occurring collection of frustrating symptoms. Although traditional medicines can be beneficial, many are finding greater success by supplementing with natural PMS symptom relievers.

Be sure to speak with a knowledgeable doctor before supplementing to avoid any potentially harmful interactions. By safely incorporating the supplements discussed above into your treatment plan you may be able to effectively alleviate and prevent symptoms of PMS.


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About Holtorf Medical Group

The Holtorf Medical Group specializes in optimizing quality of life and being medical detectives to uncover the underlying cause of symptoms, rather than just prescribing medications to cover-up the symptoms. We are experts in natural, prescription bioidentical hormone replacement and optimization, complex endocrine dysfunction, fibromyalgia, chronic fatigue syndrome and Lyme disease.

We’ve dedicated our practice to providing you the best in evidenced-based, integrative medicine that’s not only safe and effective, but provides measurable results.