OPTIMIZE YOUR HEALTH
Premenstrual Syndrome (PMS)

Supplements to Combat PMS
by Jannet Huang, MD, FRCPC, FACE

Disclaimer:  The information contained in this article is for general educational purposes only. Supplements (herbal and vitamins) should be complementary to a healthy lifestyle as well as appropriate medical evaluation and treatment. Those who are interested in beginning a nutritional supplement should first consult their personal physician.

Good old simple Calcium can combat PMS? You bet! Calcium is the best documented supplement used to treat PMS. For a review on pharmacologic and hormonal agents used to treat PMS, please refer to the article "Is there a Magic Pill for PMS?" Here we will review the effectiveness of nutriceutical supplements for PMS relief.

Calcium: Women who have PMS tend to have abnormally low levels of calcium at the time of ovulation, compared to women without PMS. Some evidence suggests that women who consume an average of 1283 mg/day of calcium from the diet have about a 30% lower risk of developing PMS, compared to women who consume 529 mg/day. What really makes the case for calcium is that clinical trials show giving 1000-1200 mg of elemental calcium daily for a few months to women with PMS significantly improves mood and decreases bloating, food cravings, and pain.

Magnesium deficiency might be another factor that contributes to symptoms of PMS. Women with PMS tend to have lower magnesium levels than other women. Women with PMS who take 360 mg/day of magnesium supplements seem to have improved mood and less fluid retention. Taking magnesium might also reduce premenstrual migraine.

Chasteberry (Vitex agnus-castus) has been evaluated in several studies for PMS. Chasteberry seems to be best for physical symptoms such as breast tenderness, edema, and constipation. It also seems to improve irritability, mood, anger, and headache.

Ginkgo (Ginkgo biloba) is sometimes tried. There is some evidence ginkgo leaf extract can relieve PMS fluid retention and its consequences - breast swelling and tenderness, pelvic pain and swelling, and swollen hands and feet.

Evening Primrose Oil (Oenothera biennis) is often recommended for PMS. Evening primrose oil contains the omega-6 fatty acid, gamma-linolenic acid (GLA). It is thought that some women with PMS are deficient in gamma-linolenic acid. This could be important because GLA and its metabolites are precursors to the anti-inflammatory prostaglandin E1. In theory, by taking evening primrose oil, women could boost GLA levels, decrease inflammation, and possibly relieve some symptoms of PMS. But several studies suggest that evening primrose does NOT relieve symptoms of PMS.

St. John’s Wort (Hypericum perforatum) is the most popular herbal antidepressant, and the best studied. Numerous studies show that it can be beneficial for mild to moderate depression. There is only very preliminary evidence that it can help for PMS symptoms. An important word of caution for those who are interested in trying St. John’s Wort is to watch out for the many drug interactions. Especially women who are on oral contraceptives need to keep in mind that St. John’s Wort can reduce contraceptive effectiveness.

Avoid supplements containing L-tryptophan or 5-HTP. These products are precursors to serotonin. They are often marketed for depression, anxiety, and sometimes for PMS. There's actually some evidence that L-tryptophan might improve some symptoms of PMS. However, safety concerns of L-tryptophan and 5-HTP products exist.

Bottom Line: Among natural supplements, Calcium has the best evidence to support its efficacy in relieving PMS symptoms. We recommend GNLD Chelated Cal-Mag with Vitamin D at The Center. Other potentially helpful supplements include Magnesium, Ginkgo, St. John’s Wort and Chasteberry. St. John’s Wort and Chasteberry are contained in GNLD Feminine Herbal Complex. Vitamin E can help reduce breast tenderness in women with fibrocystic breasts. There is insufficient evidence at this time to support the use of Vitamin B6, Evening Primrose Oil, Black Cohosh, Red Clover or Dong Quai.

Don’t run out of your GNLD supplements! For the optimal health and convenience of our patients at the Center, we have created a website that you can securely order your GNLD supplements online with direct delivery from GNLD right to your door. Please visit http://thecenterforoptimalhealth.gnld.net

MONTHLY SPECIALS

Featured Products – 5% off in October and November

• GNLD Chelated Cal-Mag with Vitamin D
• Feminine Herbal Complex

Why GNLD Calcium?

• High potency and purity. Featuring eggshell calcium and a variety of organically- bound pharmaceutical-grade calcium sources, GNLD products are concentrated and high in purity.
• Chelated for maximum absorption. GNLD’s unique chelation process — used in Chelated Cal-Mag — binds calcium to natural amino acids to improve absorption.
• Complete. More than just calcium, all of GNLD’s formulas include “helper” nutrients which are critical to the process of bone development and help enhance digestion, absorption, and utilization of the calcium delivered.
• Whole-food calcium from eggshells.
• 2 to 1 calcium to magnesium ratio.
• Available with vitamin D

Feminine Herbal Complex Ingredients and Activity

• Red Sage leaf (Salvia officinalis) — Normalizes body temperature. Reduces excess sweating and abdominal bloating. Assists in regulation of menstrual cycle. Restores vitality.
• St. John’s Wort flower (Hypericum perforatum) — Relieves irritability and anxiety; helps elevate low moods. Normalizes body temperature and distressed tissue. Calms the nervous system.
• Vitex fruit (Chasteberry -Vitex agnus-castus) — Helps regulate menstrual cycle. Supports normal female physiology and function.
• Wild Yam root (Dioscorea villosa) — Calms and relaxes muscles and nervous system. Supports a healthy liver and assists with cleansing of blood.
• Lady’s Mantle herb (Alchemilla vulgaris) — Diminishes heavy menstrual flow. Helps regulate menstrual cycle.
• Chinese Angelica root (Angelica polymorpha) — Restores vitality. Calms and relaxes muscles and nervous system. Helps regulate menstrual cycle.
• Skullcap herb (Scutellaria lateriflora) — Relieves irritability and anxiety. Calms and soothes muscles and nervous system.
• Ginger root (Zingiber officinale) — Reduces swelling in fingers and ankles. Calms and relaxes muscles.
• Dandelion root (Taraxacum officinale) — Assists with cleansing of blood, promoting healthy kidney and liver function. Reduces abdominal bloating and fluid retention.
• Licorice root (Glycyrrhiza glabra) — Assists with cleansing of blood. Supports healthy stress responses.

Disclaimer: The information contained in this article is for general educational purposes only. Supplements (herbal and vitamins) should be complementary to a healthy lifestyle as well as appropriate medical evaluation and treatment. Those who are interested in beginning a nutritional supplement should first consult their personal physician.

—October 2006

Back to October Wellness e-Letter