1. Chasteberry
Chasteberry comes from the Vitex Lamb-chaste tree. Some believe that it can help with hormone balance, pain, and inflammation. Studies suggest that chasteberry may help reduce symptoms like irritability, bloating, and headaches. Some research found that it is more effective than a placebo (nontherapeutic substance).
Research on PMDD symptoms has shown that chasteberry offers benefits similar to Prozac (fluoxetine), an antidepressant commonly prescribed to treat PMDD. However, another study found that fluoxetine was more effective than chasteberry for anxiety and depression symptoms. Though there isn’t an official or recommended dosage, studies have safely administered doses ranging from 8 to 40 milligrams (mg). Chasteberry is generally well-tolerated, but reported side effects include headaches, dizziness, and nausea.
2. Calcium
Calcium is a common mineral found in dairy, vegetables, and other foods. Calcium is best known for supporting bone health and may also help with PMDD. Low calcium is a possible cause of PMDD, and some older research shows that calcium supplementation can potentially prevent or ease PMDD symptoms. One study found that taking 1,000 to 1,200 mg of calcium daily substantially improved symptoms compared with a placebo. A typical dose of calcium is 1,000 to 1,200 mg per day. Calcium is generally safe at recommended doses, but taking too much can cause kidney stones, constipation, or nausea.
3. Essential Fatty Acids
Essential fatty acids, like omega-3 and linoleic acid, are commonly taken for heart health but may also help with PMS symptoms. These fatty acids are found in many foods like grains, vegetables, and proteins. It is also known as pyridoxine. Vitamin B6 is sometimes recommended for PMS. Research suggests that combining vitamin B6 with magnesium can improve symptoms like anxiety and cravings. Some older studies suggest a potential role for B6 supplementation in managing PMDD, but there hasn’t been enough research to learn how well it works compared to placebo or other options. It is considered to have mild effects, so it may not help if your symptoms are more severe. Studies suggest that daily dosages of 50 to 100 mg of vitamin B6 supplements are safe and potentially beneficial for symptoms of PMS and PMDD.
4. Saffron
Saffron is a bright red spice that has served many different purposes throughout time, including culinary and medicinal uses. Research has shown that it has anti-inflammatory and antioxidant properties. Current evidence suggests that saffron, taken during the luteal phase (the second half of the menstrual cycle when the uterus prepares for a possible pregnancy), may help with symptoms of PMDD. In other studies, saffron helped reduce the overall number of PMS symptoms. In studies, saffron was compared to a placebo and fluoxetine over two menstrual cycles. The results showed that saffron worked better than a placebo at improving PMDD symptoms. Saffron also caused fewer side effects and was better tolerated than fluoxetine. In studies, the saffron dose was 15 mg twice daily or 30 mg once daily. You usually take it for 14 days, starting two weeks before your period.
Self-Care Strategies
Besides considering supplements or medications for symptoms, take the time to care for your body and mind. Try to incorporate the following self-care strategies into your routine to support your body, especially when your period is approaching:
- Sleep: Get enough quality sleep to boost your mood and energy.
- Diet: Eat a balanced diet to prevent nutrient deficiencies.
- Hydrate: Drink plenty of fluids to fight bloating and fatigue.
- Move: Exercise regularly to reduce pain and improve mood.
- Skip booze: Limit alcohol to avoid worsening irritability and bloating.
- Light therapy: Consider light therapy for mood and sleep cycle support.
- Massage: Try massage therapy for short-term relief of discomfort, tension, and stress.
- Relax: Practice relaxation techniques to help with stress and irritability.
Summary
PMDD causes severe symptoms like mood swings, irritability, and fatigue, which can disrupt daily life each month before your period. Though medications are the primary treatment, certain dietary supplements may offer extra support. Supplements like chasteberry, calcium, essential fatty acids, St. John’s wort, magnesium, vitamin B6, and saffron may help alleviate symptoms, such as mood changes and anxiety. However, research is still limited, and individual results can vary.
