There are currently 18 studies on Vitamin E for PMS symptoms.
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
There are currently 1,271 studies related to selenium and women's health.
B COMPLEX: Thiamin, Riboflavin, B6, Folate, B12
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
There are currently 26 studies related to B6 and PMS symptoms.
There are 14 studies related to thiamine (B1) & riboflavin (B2) and menstrual symptoms.
There are 21 studies related to B vitamins and PMS 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
There are currently 1,990 studies related to vitamin C and women's health.
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
There are currently 80 studies related to calcium and PMS symptoms.
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