What Causes & What Helps PMS
Curious what helps with PMS? You’re not alone. Approximately 90% of women experience one or more PMS symptoms every single month according to the U.S. Department of Health.
Science has shown that there is a direct correlation to these monthly symptoms and a depletion in key nutrients. At Marea we’ve made it our mission to empower women to take charge of their period pain, PMS or PMDD by providing them with the nutrition they need.
Common PMS Myths
First, it’s always beneficial to bust a couple of common hormone health myths.
- PMS is normal: This just isn’t true. Science has shown that PMS symptoms present when there is an imbalance of estrogen and progesterone during the luteal phase of the cycle. With the proper knowledge and dedication to finding balance PMS will not be present.
- Birth control regulates your period (and PMS): Also not true. For menstruation to occur you need to ovulate. The pill prevents ovulation, a crucial phase of the cycle. The pill suppresses your hormone function and simply covers up your symptoms leaving a rude awakening for when you decide to come off the pill. Oh and one more thing, birth control also depletes key nutrients needed for a healthy cycle and balanced hormones.
- You must deal with your discomfort, there is nothing you can do: You guessed it, also not true. By tuning into your body and making a commitment to lifestyle changes around food, movement, mindfulness and nutritional supplementation you can stop dealing and start living (we’re here to help!).
Okay, now that we have that out of the way - let’s dive into how you can support your period symptoms with key nutrients.
Vitamins for Mood Swings, Cramps, Hormonal Acne, Bloating & More
B-Vitamins for PMS Relief
A critical group of micronutrients for PMS symptoms, B- Vitamins support energy, mood, skin and the stress response. The ABOG (American Board of Obstetrics and Gynecology) recognizes that Vitamin B may help with PMS symptoms including moodiness, irritability, forgetfulness, bloating & anxiety.
B6, B9 and B12, are crucial in the production of neurotransmitters, which aid cognitive function and help regulate your moods. B5 promotes healthy functioning of the adrenal glands that help expel stress hormones that help you regulate your stress response. All of these B-vitamins (in the best possible format, yes they are methylated for the MTHFR gene) can be found in the delicious PMS elixir.
Magnesium for PMS Relief
This magic mineral is essential for happy hormones. Magnesium is a commonly deficient mineral in women with PMS. According to the USDA, *almost all* American women don't meet their daily value of magnesium and they’re missing out on the benefits like boosting mood, reducing cramping, busting bloat and calming the nervous system.
Calcium for PMS Relief
Another magical mineral that helps with both the physical *and* the emotional symptoms of PMS. The ABOG (American Board of Obstetrics and Gynecology) recognizes that calcium has been shown to reduce symptoms of PMS such as fatigue, cravings, and depression.
If you’re dairy-free, you’re likely not getting enough calcium from your diet alone (sorry, oat milk). Supplementing calcium can help reduce bloat, zap fatigue and improve mood. But before you run off to buy a Calcium supplement… like most nutrients, calcium can’t do its thing alone. It needs vitamin D in order to be properly absorbed by the body.
Vitamin D for PMS Relief
Naturally found in only a few foods Vitamin D is best absorbed through the sun’s rays on your skin (though too much sun exposure can come with other problems!). 42% of Americans are considered vitamin-D deficient, but the vitamin acts as a building block for the sex hormones (super important!). You’ll want to add in vitamin D to help support your calcium absorption (like we discussed above) but also to help boost mood and improve backaches or cramps associated with PMS.
Other Supplements for PMS Relief
Our hormones play a roll in almost all actions in our body - so supporting our entire system is really to our own benefit. Many nutrients play an important role, whether supporting each other or supporting our hormones directly. Curious to learn more about specific nutrients and the roll they play when it comes to PMS? Check this out.
At Marea we believe in a food first approach (meaning that getting these nutrients from food is best!) but we’re also not going to ignore the facts. Eating 3 servings of vegetables at every meal just doesn’t fit into our modern lifestyle. That’s why we created the Marea PMS Elixir—an easy, on the go, drinkable multivitamin that fits into your life and supports your period. Buying our supplements separately was cutting into our budget, our pill organizer was cutting into our vibe and our PMS was cutting into our life—so we dealt with it, so you don’t have to. Level up your period with the Elixir - you can thank us later.