Self-Care Tips for Premenstrual Syndrome

One of the most frequent concerns I hear from women as a healthcare provider is about the time just before menstruation when they do not feel like themselves. They are bothered by their mood; they feel tearful and may have trouble sleeping. They often complain about PMS-related fatigue, bloating and breast tenderness, or about the cravings, cramping and back discomfort related to that time of the month.

Whether a woman is in her teen years or 20s, 30s or 40s, these discomforts can affect her quality of life on a monthly basis. But research shows certain nutrients might be able to help smooth out these aspects of a woman's monthly cycle.

What is PMS?

If you've experienced a menstrual period, there is a good chance you know the answer to this already. Premenstrual syndrome, or PMS, usually occurs in a woman's menstrual cycle between ovulation and a period. At this time, there are hormonal fluctuations (and sometimes lower levels of nutrients in a woman's body) that contribute to feelings that are both physical and emotional.

Who is at risk of experiencing PMS?

Premenstrual syndrome affects many women. In the United States, 20-30% of reproductive-age women currently experience PMS. Globally, about 48% of women deal with premenstrual discomforts. If you count women who have ever experienced PMS, that percentage increases significantly.

That said, research shows healthy nutrition can affect the PMS experience. Studies suggest consuming fewer simple carbohydrates, fats, salt, and alcohol, while eating more fresh, unprocessed foods rich in B vitamins, vitamin D, zinc, calcium and omega-3 fatty acids. A daily supplement with targeted nutrients for common PMS discomforts may also help.

7 most common PMS discomforts

Every woman experiences premenstrual syndrome differently. But these are the top PMS-related complaints:

• Cramps
• Bloating
• Mood
• Fatigue
• Headaches
• Changes in appetite
• Breast tenderness

Most women experience only one or two of these PMS-related discomforts at any given time, and their complaints may change from one month to the next. This makes premenstrual self-care a challenge.

How do you get relief from PMS?

First and foremost, I stress to my patients that good self-care and habits like healthy diet, physical exercise, relaxation and adequate sleep all contribute to our daily well-being—and even more so during this period in the menstrual cycle. Of course, some of these habits are easier said than done, especially if our moods cause cravings for caffeine, salty foods or too many sweets.

There are several self-care behaviors we can all practice that have been proven to help relieve premenstrual discomfort.

1. Healthy sleep

Sleeping 7-9 hours nightly is recommended for adults and is incredibly beneficial for your body and mind. Getting adequate rest helps with motivation to exercise, eat healthy, go to work or school, and care for our families.

2. Less alcohol, sugar and caffeine

Research has found that a healthy diet, stress management, and less coffee or sugar consumption can help relieve PMS. I believe in moderation, and as you experience the benefits of limiting sugar, caffeine and alcohol, it becomes easier to avoid them altogether—although the cravings associated with the premenstrual period might make achieving your personal diet goals a challenge.

3. Regular exercise

We all know exercise is good for our overall physical fitness and weight management, but exercise also has mood health benefits that can really come in handy during menstrual cycle challenges.

4. Mindful activities

Yoga has been found to improve mood, flexibility, sleep, and well-being with as little as 10 minutes a day. A simple 20-minute walk outdoors in nature can also be effective.

5. Healthy nutrition

Eat balanced meals and snacks and avoid skipping meals (because no one likes what "hangry" feels like). Eating well all month long with a variety of fruits, vegetables, lean proteins and grains on your plate helps you get adequate fiber and nutrition, which can support better comfort before and during menstruation.

Top nutrients to help ease your PMS discomforts

Although we strive to incorporate healthy fruits, vegetables and proteins in our daily diet, we may still miss the mark. Adding supplements or vitamins to your daily routine can help fill any dietary gaps and support targeted areas of health, including menstrual health and PMS comfort.

Ginger is one of the top nutrients for menstrual cycle comfort, thanks to active compounds called gingeroids. A meta-analysis of five clinical trials found ginger extract supports menstrual discomfort relief. Another study of Ginfort® ginger extract found taking 100 mg twice daily resulted in an average reduction of 84% in menstrual cramp discomfort scores. That extract also decreased PMS-induced fatigue and lower back discomfort among study participants and helped ease period-related nausea.

Magnesium and vitamin B6 are also popular nutrients for mood and menstrual health, and research shows they work better together. In clinical studies, a combination of magnesium and vitamin B6 helped relieve PMS-related mood for women. That support for keeping an even keel as your period approaches can make all the difference in your cycle.

The best PMS comfort supplements combine these nutrients to give you a wide range of support, and Daily PMS Relief has all three in one convenient formula.

How to choose a high-quality PMS relief supplement

When adding supplements to your lifestyle, choosing a science-based supplement backed by clinical studies is important. Daily PMS Relief is a great example: It was formulated as a daily nutritional supplement to address a wide range of PMS-related discomforts using clinically studied ingredients in amounts found to be effective. Supplementing with beneficial nutrients daily supports comfort throughout your menstrual cycle.

When choosing supplements to fit your lifestyle, several guidelines can help you find success:

1. First, speak with your doctor or a medical professional before you make any changes. Your healthcare provider is a great resource for evaluating the nutrients you may need and how they can fit into your lifestyle.
2. Second, choose a reputable company that offers high-quality products made with responsibly sourced ingredients. Supplement brands should be transparent about testing their raw materials as well as the finished products and be upfront about their manufacturing practices. The best brands use third-party testing to ensure quality.
3. Third, pay attention to product labels and ask for documentation. Brands like Life Extension offer a COA (Certificate of Analysis) for every supplement so you know exactly what you are getting, and what you aren't. They also provide details from published clinical studies that demonstrate the health benefits of their nutrients.

References

• AlQuaiz A, et al. "Dietary, Psychological and Lifestyle Factors Associated with Premenstrual Symptoms." Int J Womens Health. December 2022. https://pubmed.ncbi.nlm.nih.gov/36561605/
• Ashraf DM, et al. "Epidemiology of Premenstrual Syndrome (PMS)-A Systematic Review and Meta-Analysis Study." J Clin Diagn Res. February 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3972521/
• De Souza MC, et al. "A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study." J Womens Health Gend Based Med. March 2000. https://pubmed.ncbi.nlm.nih.gov/10746516/
• Dinh Trieu Ngo V, et al. "Associated factors with Premenstrual syndrome and Premenstrual dysphoric disorder among female medical students: A cross-sectional study." PLoS One. January 2023. https://pubmed.ncbi.nlm.nih.gov/36701282/
• Fathizadeh N, et al. "Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome." Iran J Nurs Midwifery Res. December 2010. https://pubmed.ncbi.nlm.nih.gov/22069417/
• Negi R, et al. "Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis." Cureus. March 2021. https://pubmed.ncbi.nlm.nih.gov/33842121/
• Nirvanashetty S, et al. "High Potency Ginger Extract Reduces Menstrual Discomfort in Healthy Participants with Recurrent Dysmenorrhea Linked to Hypercontractility of the Uterus: a Randomized, Double-Blind, Placebo-Controlled Trial." Open Access Journal of Complementary & Alternative Medicine. September 2023. https://lupinepublishers.com/complementary-alternative-medicine-journal/pdf/OAJCAM.MS.ID.000203.pdf
• Oboza P, et al. "Relationships between Premenstrual Syndrome (PMS) and Diet Composition, Dietary Patterns and Eating Behaviors." Nutrients. June 2024. https://pubmed.ncbi.nlm.nih.gov/38931266/
• Siminiuc R, Ţurcanu D. "Impact of nutritional diet therapy on premenstrual syndrome." Front Nutr. February 2023. https://pubmed.ncbi.nlm.nih.gov/36819682/
• Tiranini L, Nappi RE. "Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome." Fac Rev. April 2022. https://pubmed.ncbi.nlm.nih.gov/35574174/
• "PMS (premenstrual syndrome)." NHS. June 2024. https://www.nhs.uk/conditions/pre-menstrual-syndrome/
• "Premenstrual syndrome (PMS)." Office on Women's Health. January 2025. https://womenshealth.gov/menstrual-cycle/premenstrual-syndrome