-Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium, which in turn brings on PMS symptoms.Recommended dosage is 250 milligrams one to three times daily, and should be taken with food. Women who have more severe mood swings from PMS might prefer a more bioavailable form of magnesium called magnesium glycinate. This form also decreases the hot flashes, which some menopausal women experience.
-Calcium supplementation can reduce fatigue, depression, mood swings, tension and anxiety, bloating and breast tenderness, and cramping and generalized aches and pains.Take between 50 to 600 milligrams per day in two to three divided doses.
-Vitamin E reduces the production of prostaglandins, which are responsible for cramps and breast tenderness. Take 400 international units daily.
-Chromium picolinate affects insulin, glucose and serotonin in ways that can decrease sugar and balance mood and appetite.A dose of 200 micrograms three times daily is optimal.
-Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings. Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.
-Gamma-Linoleic Acid is an omega-6 fatty acid, which are considered essential fatty acids, meaning, they are necessary for human health, but the body can’t make them. They play an important role in brain function as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. GLA helps fight inflammation which is why it’s effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6. Take 500 to 1,000 milligrams per day.
Don't let PMS ruin your day or week ! Take these preventative measures and try to ease some discomfort and banish the bad mood from your cycle !!