Are you tired of feeling bloated or nauseated, crampy, tired and restless, irritable, emotional, sad, and more during the days leading up to your period? Well, you are not alone. Surveys show that 40% of the female population experience at least some symptoms of premenstrual syndrome or PMS. There are no bones about it… PMS is for the birds! This video was shared live on Periscope! Download the Periscope App to get notifications of my live broadcasts!

Supplements & Herbs To Consider To Alleviate PMS

• Vitamin B6 – Studies have shown its ability to alleviate PMS; 50-100mg daily with a multi or b-complex for PMS.
• Vitamin E – Studies indicate that women given 600 IU of vitamin E per day had a reduction in overall PMS symptoms.
• Calcium & Magnesium – Studies and clinical trials suggest a positive relationship between calcium and magnesium supplementation and reduction in PMS symptoms, including fluid retention, anxiety and pain; Calcium 1200-1600mg per day and Magnesium 400 – 800mg a day.
• Pycnogenol – In 2002 Pycnogenol® was awarded a patent for greatly reducing symptoms associated with PMS, especially painful menstruation at just 30mg a day.
• Dandelion leaf (Taraxacum officinale) infusion (strong tea) – Dandelion leaf is a classic herbal remedy for liver health to promote healthy detoxification, hormonal balance and PMS symptoms like fluid/water retention; Steep 4 to 10 grams dried Dandelion leaf in 1 quart of fresh boiled water for 3-4 hours. Strain and drink 4 times a day.
• Vitex or Chaste Tree Berry (Vitex agnus-castus) – Clinical research has shown that Vitex may be very beneficial for PMS symptoms, especially depression, headaches, rashes, acne, allergies and sensitivity of the breasts; 900 – 1,000mg a day or as a liquid tincture at 60-90 drops a day. Vitex is best taken first thing in the morning on an empty stomach.
• Motherwort (Leonurus cardiaca) – Motherwort can bring quick relief to women who have painful periods and cramps coupled with symptoms like anxiety, rapid heart beat, hot flash, headache, dizziness, stress, and difficulty sleeping; 10-25 drops of liquid extract (tincture) every 5 minutes until symptoms begin to subside and then every 2 hours for next few days, or until pain has subsided completely. This method is intended for only for up to 4 months in a row.
• Lavender (Lavendula angustifolia) – Lavender has long been used to help reduce anxiety, irritability, insomnia and depression associated with PMS; used as a liquid extract, tea/infusion or essential oil (it can be combined with Rose Otto and Clary Sage, two other essential oils for PMS).
• Evening Primrose Oil – Several controlled trials have shown that EPO has significant positive results when used to reduce PMS, as well as PMS-related reduce headaches, foggy thinking, clumsiness, depression, irritability, bloating, and breast tenderness; 1500 – 3000 mg once daily.
• Skullcap (Scutellaria laterifolia) – Skullcap is a wonderful stress reliever that helps to calm the chaos, curbing the blues, irritability and anxiety, or other PMS mood-related symptoms; liquid extract 30-60 drops, 3 times a day.

Natural Therapies to Try

• Acupuncture
• Yoga and Breath work
• Hot or cold rice packs on your belly
• DIY Therapeutic Bath for PMS

One last very important tip: Cut out caffeine and alcohol (hopefully you’ve already curbed the habit…). It has been found that women who consume caffeine daily are more likely to have PMS and studies have shown that women who consume alcohol have greater pain with PMS.

I hope you find one or more tips to help alleviate your PMS!

Elizabeth Willett - M.A., Certified Herbalist

Elizabeth Willett is the Senior Herbalist with the Natural Fertility Company and head educator at NaturalFertilityInfo.com. She holds a Master of Arts degree in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN.