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PRE MENSTRUL SYNDROME AND THE ROLE OF MICRONUTRIENTS IN ALLEVIATING THE SYMPTOMS

Priyank Raghuvanshi
Priyank Raghuvanshi
PMS (Pre Menstrual SYNDROME) occurs in women just before the menstruation periods.PMS is a group of symptoms which affects the women physically and mentally.
Some of the symptoms include - Mood swings, tender breasts, food cravings, bloating, fatigue, depression. A lot of research is going on to understand the causes however it likely involves hormonal changes.

Some researches over the past few years have shown the positive effects of Micronutrients intake in the reduction of PMS.

Let's check the role of different Micronutrients and how they can be useful -

1. Vitamin D - In the following study Vitamin D supplementation was shown to reduce the symptoms of PMS such as Backache and tendency to cry easily.

https://www.ncbi.nlm.nih.gov/pubmed/29447494

https://www.ncbi.nlm.nih.gov/pubmed/31624297

2. FISH OIL - In a study done on 95 women aged 20 to 35 who were suffering from PMS it was found that the group who took fish oil supplementation of 1g per day showed improvements in the reduction
of Pre Menstrual Symptoms.

https://www.tandfonline.com/doi/full/10.1080/0167482X.2017.1348496?src=recsys

3. CALCIUM - In the following study Calcium intake of 500mg per day has shown to reduce the symptoms of mood disorders(A very common symptom among women suffering from PMS)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313351/

4. MAGNESIUM - one of the studies on MG showed that women who have PMS are MG deficient and supplementation with MG could be beneficial(1).

MG has shown to alleviate the symptoms related to mood changes in Women suffering from PMS (2)(3)(4).

Combining Vitamin B6 and Magnesium has also shown to be effective in treating PMS symptoms(5).

(1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4667262/
(2) https://www.ncbi.nlm.nih.gov/pubmed/9861593
(3) https://www.ncbi.nlm.nih.gov/pubmed/9861593
(4) https://www.ncbi.nlm.nih.gov/pubmed/8042455
(5) https://www.ncbi.nlm.nih.gov/pubmed/8034078

5. ZINC - ZINC deficiency is one of the many reasons for women suffering from PMS(1). This deficiency occurs during the Luteal phase and hence supplementing with zinc can be useful to eliminate PMS cramps(2).

1. https://www.ncbi.nlm.nih.gov/pubmed/8034078
2. https://www.ncbi.nlm.nih.gov/pubmed/6350579