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, even when they add supplements to the mix.

+ Calms the nervous system
+ Decreases PMS-related mood changes
+ Reduces cramping
+ Beats bloat 

Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial

Vitamin E is a powerful antioxidant that helps support your immune system and maintains cell membrane integrity (aka it’s good for your skin). It’s missing from 90% of Western diets.

+Protects and repairs cells damaged by free radicals and aging
+Supports the immune system
+Reduces physical and psychological PMS-related symptoms

Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial

If you’re taking the pill, you’re likely zinc deficient. Oral contraceptives impair zinc absorption, which ultimately can affect your thyroid function—zinc is essential for the proper conversion of thyroid hormones.

+ Essential for thyroid function
+ Reduces period pain
+ Blocks hormones that cause acne and facial hair

Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and Brain-Derived Neurotrophic Factor in Young Women with Premenstrual Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial.

This trace mineral helps the body make optimal amounts of thyroid hormone, and may be difficult to get from diet alone (unless you eat piles of Brazil nuts??).

+ Essential to thyroid hormone metabolism
+ Activates vitamin C
+ Acts as an antioxidant
+ Supports the immune system

The Effects of Probiotic and Selenium Co-Supplementation on Parameters of Mental Health, Hormonal Profiles, and Biomarkers of Inflammation and Oxidative Stress in Women With Polycystic Ovary Syndrome

This group of water-soluble vitamins incorporates thiamine (B1) and riboflavin (B2), pyridoxine (B6), folate (B9) and cobalamin (B12). The Bs play various roles in body functioning, but many, especially B6, B9 and B12, are crucial in the production of neurotransmitters, which aid cognitive function and help regulate your moods (or not). They’re also necessary for energy production and  blood formation (you know, that stuff on your tampon each month). Because the Bs aren’t stored in your body (they’re water-soluble, remember?), supplements are generally helpful as a safety net.

+ Crushes irritability and moodiness
+ Relieves PMS-associated anxiety
+ Reduces Bloat
+ Supports the effects of magnesium
+ Supports brain function
+ Helps replenish blood
+ Fights fatigue

A combination of calcium and vitamin B6 leads to better control of premenstrual syndrome symptoms.

Humans are physically unable to produce this vitamin—and it’s water-soluble, so it doesn’t stay stocked up (thanks, Mother Nature). Pack in this potent antioxidant to help boost immunity and fend off free radicals.

+ Reduces bloat through supporting the production of dopamine
+ Reduces stress, anxiety, depression and aggression associated with PMS
+ Fights free radicals and protects cells from oxidation
+ Boosts immunity

Vitamin C supplementation helped to alleviate depression, anxiety, perceived stress and aggressions symptoms associated with PMS.

Calcium is that magic mineral that helps with both the physical *and* the emotional symptoms of PMS. If you’re dairy-free, you’re likely not getting enough calcium from your diet alone (sorry, oat milk).

+ Reduces bloat
+ Zaps fatigue
+ Essential for bone health
+ Improves mood

Treatment with calcium supplements is an effective method for reducing mood disorders during PMS.

Vitamin D is naturally found in only a few foods, but 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!). 

+ Acts as a hormone in the body
+ Helps with calcium absorption
+ Supports immune health
+ Can improve backache and pain associated with PMS

High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents.