PMS is something that all women go through, ranging from mildly annoying to completely debilitating. And with not every woman wanting to take birth control pills, it's hardly a surprise that natural PMS supplements are beginning to grow in popularity. And while it's relatively well understood that certain deficiencies can make PMS symptoms worse, suggesting supplementing things like iron and magnesium can help, when it comes to herbal remedies, things get a bit more confusing.
The good news is that few seem to have decent scientific backing. The downside is that most PMS supplement manufacturers don't include enough of them. Some of the most popular products on the market contain less than 10 percent of the dosages shown to work in clinical trials.
That's why we've put together this list of the best herbal extracts and vitamins for PMS that haven't only helped 1000s of other women but are backed by science.
Premenstrual syndrome is a complex condition that arises from a combination of hormonal fluctuations, neurotransmitter imbalances, and individual susceptibility. During the luteal phase of the menstrual cycle, when progesterone levels rise and then drop, the body experiences a cascade of physiological and psychological changes that can manifest in various symptoms.
The most common PMS symptoms include:
Mood swings, irritability, and anxiety
Fatigue and lack of energy
Bloating, water retention, and breast tenderness
Headaches and migraines
Cravings for sweet or salty foods
Difficulty concentrating and memory lapses
Insomnia or disrupted sleep patterns
While the severity and specific combination of symptoms can vary significantly from woman to woman, understanding the underlying causes can help guide the selection of effective supplements to alleviate the discomfort. Some supplements are designed to target symptoms rather than the root causes.
Kittie - The Best PMS Supplement Overall
Bonafide – Top Overall Pollen Supplement
Nature's Aid Evening Primrose Oil - Best Pure Evening Primrose Supplement
Atlantis Nutrition Hormonal Balance Gummies - Top PMS Gummy Option
SM Nutrition Women's Hormone Balance Liquid Drops - Premier PMS Oil
Pamprin Maximum Strength Multi-Symptom Menstrual Relief - Budget-Friendly PMS Solution
Let's start with the best. Kittie has a money-back guarantee we've verified with a mystery shopper, so there's no risk. Secondly, it's the most comprehensive supplement for PMS symptoms, meaning that if an ingredient has been proven to work for either a symptom or the cause, it's in here and in the correct dose. So, let's get onto the ingredients and what they do.
Chasteberry alleviates physical PMS symptoms like bloating, breast tenderness, and headaches. Vitamin B6 helps regulate mood, reducing irritability, anxiety, and depression. Then we have Vitamin D and Calcium, which help mitigate symptoms like fatigue and mood swings. Iron deficiency during PMS makes symptoms worse, so adding it here is pretty handy, with 80% of women experiencing deficiency during menstruation.
Magnesium assists in managing water retention, muscle cramps, and emotional disturbances, while Evening Primrose Oil provides anti-inflammatory benefits and may help with mood-related PMS symptoms. 5-HTP helps boost serotonin levels, improving sleep, food cravings, and overall mood. Ginger and ginseng offer nutritional support to reduce inflammation, cramps, and energy levels. Last, we've got the probiotic Lactobacillus, which helps with cramping, bloating, and a host of the physical symptoms of premenstrual syndrome.
Ingredients: Lactobacillus paragasseri, evening primrose powder, vitamin E, vitamin B6, ginkgo biloba, chasteberry, ginger extract, iron, vitamin D, 5-HTP, ginseng, and ginseng glycinate
Best dietary supplements for physical and psychological symptoms
Best PMS supplements
Money back guarantee
FDA-registered facilities and Third Party Testing
Good customer reviews
Only available from their official website
Limited availability outside of the US
As a result, Kittie has a well-rounded supplement, so for women seeking a reliable, science-backed, and convenient way to manage their PMS symptoms, Kittie PMS Supplements may be a worthy consideration as part of a holistic approach to their overall health and well-being. They also have some chocolate with added vitamins and minerals if you need that extra pick-me-up for the worst weeks.
Bonafide's Serenol combines Swedish pollen extracts, chromium picolinate, and purified royal jelly to address PMS-related emotional issues. Now, there's a question about what percentage of people this works for, but it seems to be a pretty solid option for the people it does.
In theory, bee pollen contains a phytoestrogen that helps the supplement target irritability, unease, and mood swings. However, if the reviews are believed, it seems to be most helpful with mood swings. Despite high customer satisfaction, the lack of online third-party testing results may raise eyebrows. Still, most users report improved PMS relief and less irritability and would recommend it. Bonafide's Serenol is pricier but could be worth exploring for those seeking an alternative PMS relief option.
Ingredients: Chromium (as Chromium Picolinate), Purified Cytoplasmic Blend (proprietary Swedish Flower pollen extract (Sérélys) in the form of Pollen + Pistil Extract PI-82, and Pollen Extract GC-FEM), and Royal Jelly
Quality pollen supplement
Expensive for its offering
Limited third-party research on pollen's effectiveness for PMS
Evening primrose oil is quite well known. As shown in clinical nutrition studies to effectively lower prolactin levels, which can help alleviate PMS and PMDD symptoms, having an EPO supplement on the list made sense.
Nature's Aid Evening Primrose Oil is an affordable supplement with a strong dose of evening primrose oil as its sole active ingredient. It's ideal for those looking to reduce PMS symptoms like breast tenderness, cramps, mood swings, and hot flashes.
However, its single-ingredient formula is not the most comprehensive supplement available. It may not address the full range of PMS symptoms and might be less effective for more severe cases.
Ingredients: evening primrose oil, gelatin, glycerine, and natural vitamin E (d-alpha tocopherol and sunflower oil)
Affordable
Potent evening primrose oil dose
Addresses several premenstrual symptoms
Single active ingredient limits its ability to tackle severe PMS symptoms or the full spectrum of premenstrual syndrome issues.
While Nature's Aid Evening Primrose Oil doesn't cover all PMS emotional symptoms, it can still be one of the best PMS supplements for women seeking evening primrose oil benefits, depending on the severity of the symptoms.
Atlantis Nutrition Hormonal Balance Gummies offer a tasty alternative for PMS symptom relief. They're ideal for women who struggle with or dislike swallowing traditional pills or capsules.
These gummies can help with various premenstrual syndrome symptoms, including menstrual cramps, breast tenderness, mood swings, hormonal imbalances, digestive issues, and specific mental health concerns.
However, it's worth noting that the limited ingredient list may not provide as comprehensive PMS symptom relief as more diverse supplements. Additionally, some ingredients require more rigorous studies to confirm their effectiveness against PMS symptoms.
Ingredients: vitamin B6, sodium, cranberry extract, vitex agnus castus (chaste tree) berry extract, dong quai root extract, glucose syrup, sugar, glucose, pectin, citric acid, sodium citrate, natural orange flavor, vegetable oil with carnauba wax, purple carrot juice concentrate, and beta carotene
Reasonably priced and palatable
No pill-swallowing required
Most ingredients have proven benefits for women's menstrual cycles
Some ingredients lack conclusive evidence for PMS symptom relief
High sugar content may lead to weight gain, a potential PMS side effect
Limited ingredient variety may restrict potential benefits
While not the most potent option for PMS symptom relief, Atlantis Nutrition Hormonal Balance Gummies can be a top choice for those seeking menstrual cycle support but struggling with pill consumption.
SM Nutrition Women's Hormone Balance Liquid Drops offer a vegan-friendly, allergen-free solution made exclusively from essential oils. Realistically, it's best for people who can't swallow pills. This supplement is free from alcohol, artificial colors, flavors, gluten, GMOs, soy, and sugar.
It aims to address various PMS symptoms, including hot flashes, night sweats, cramps, bloating, fluid retention, and mental health issues. Additionally, it may boost energy levels and mental clarity and promote a sense of calm and relaxation.
Ingredients: A blend of organic herbs and roots, including raspberry leaf, stinging nettle, eleuthero, alfalfa, blessed thistle, dong quai, licorice, meadowsweet, French rose, black cohosh, chaste tree berry, kelp, cramp bark, lavender, and blue vervain. The formula also contains organic vegetable glycerine and purified water.
Easy to consume without pills or capsules
Contains several ingredients known to alleviate PMS symptoms
Affordable price point
Some ingredients lack scientific backing for PMS relief
Exact ingredient amounts are not disclosed due to the proprietary blend
While SM Nutrition Women's Hormone Balance Liquid Drops offer a mild approach to PMS relief, it stands out as one of the best liquid options for women seeking a discreet, easy-to-use supplement.
Pamprin Maximum Strength Multi-Symptom Menstrual Relief takes a different approach than herbal remedies, resembling over-the-counter pain relievers. It offers quick relief from physical PMS symptoms like cramps, backaches, headaches, muscle aches, bloating, irritability, fluid retention, and weight gain. As of 2024, it's one of the most affordable PMS supplements.
However, it primarily addresses symptoms rather than underlying causes. Some users have reported side effects associated with its use.
Ingredients: The formula includes acetaminophen, pamabrom, pyrilamine maleate, and various inactive ingredients such as blue 2, candelilla wax, corn starch, ethylparaben, alcohol, povidone, pregelatinized starch, propylparaben, red 40, sodium starch glycolate, stearic acid, talc, and titanium dioxide
Cost-effective option
Active ingredients are proven to alleviate physical PMS symptoms
Intended for short-term use only and may cause side effects
Focuses on symptom relief rather than addressing root causes
While Pamprin Maximum Strength Multi-Symptom Menstrual Relief may not be the ideal long-term solution for most women with PMS, it remains a top choice for those seeking quick relief on a tight budget.
When selecting the best supplements for PMS, dosages, quality, and customer reviews must be considered. Unfortunately, the supplement industry is largely unregulated, and many manufacturers may not adhere to strict quality control standards or accurately represent the contents of their products.
To ensure you are purchasing high-quality, safe, and effective PMS supplements, make sure always to consider the following:
Look for supplements that provide a clear and comprehensive list of all the ingredients, including the specific amounts of each compound. Avoid products that use proprietary blends or fail to disclose the exact composition. Even a quick look at most of them shows that they can't have enough of their active ingredients, and this is often the tactic less reputable brands (and, unfortunately, most supermarket products use).
Seek out supplements tested by independent, third-party organizations for purity, potency, and the absence of contaminants. Reputable third-party certifications, such as USP, NSF, or ConsumerLabs, can provide an added layer of assurance.
Research the manufacturer and look for brands with a proven quality, safety, and customer satisfaction track record. Established companies with a strong reputation in the natural health industry are more likely to produce high-quality supplements.
Before starting any supplement regimen, it is advisable to consult with a healthcare provider, such as a gynecologist or a naturopathic doctor. They can help you evaluate the potential benefits and risks based on your health status and medical history.
Research shows that various nutritional factors are crucial in managing PMS symptoms. Deficiencies in specific vitamins, minerals, and essential fatty acids have been linked to worsening PMS, highlighting the importance of a well-balanced diet and targeted supplementation.
Vitamin B6, or pyridoxine, produces neurotransmitters like serotonin and dopamine. Studies have shown that supplementation with vitamin B6 can help alleviate psychological symptoms associated with PMS, such as mood swings, irritability, and anxiety.
Low levels of magnesium have been seen to be shared in women with more severe PMS. This essential mineral is involved in various physiological processes, including muscle function, energy production, and stress response, making it one of the best vitamins for PMS. Supplementing with magnesium, often in combination with vitamin B6, has been found to help ease symptoms like depression, anxiety, insomnia, water retention, and breast tenderness. It's essential to ensure you get the correct type of magnesium, though, as some are much more absorbable than others.
Calcium is another nutrient that plays a crucial role in PMS management. Research has demonstrated that calcium supplementation can reduce symptoms such as bloating, fatigue, and mood swings. Maintaining adequate calcium levels throughout the menstrual cycle is crucial, as fluctuations in calcium levels can contribute to the severity of PMS.
Certain fatty acids, such as gamma-linolenic acid (GLA) and alpha-linolenic acid, have been shown to possess anti-inflammatory properties that may help alleviate PMS symptoms. Evening primrose oil, a rich source of GLA, has a long history of use for PMS, although its effectiveness has been debated. Many women swear it helps with everything from hormone levels to reducing bloating.
Women with heavy menstrual bleeding are at a higher risk of developing iron deficiency anemia, which can exacerbate fatigue and other PMS symptoms. Supplementing with iron can help maintain normal iron levels and potentially reduce the severity of these issues.
By addressing nutrient deficiencies and ensuring optimal intake of these critical vitamins, minerals, and fatty acids, women may find relief from the debilitating effects of PMS.
In addition to addressing nutritional imbalances, the use of herbal supplements has gained popularity as a natural approach to managing PMS symptoms. Several plant-based remedies have been studied for their potential benefits in alleviating both physical and emotional distress associated with premenstrual syndrome.
Chasteberry, also known as Vitex agnus-castus, is a well-studied herbal supplement for female reproductive health. Research suggests that chasteberry may provide benefits for individuals with PMS, particularly in reducing physical symptoms such as bloating, breast pain, and headaches. Interestingly, chasteberry is more effective than the antidepressant fluoxetine (Prozac) in treating these physical symptoms. However, it may be less effective in managing psychological symptoms like mood swings in individuals with premenstrual dysphoric disorder (PMDD).
St. John's wort is often considered a herbal alternative to prescription antidepressants. This herb affects neurotransmitters like serotonin and norepinephrine, crucial in mood regulation. Several studies have demonstrated the effectiveness of St. John's wort in treating PMS symptoms, particularly depression and anxiety. However, it is essential to note that St. John's wort can interact with many types of medication, including antidepressants commonly used for PMS. Consulting with a healthcare provider is crucial before incorporating St. John's wort into a PMS management regimen.
Dong quai, also known as female ginseng, has been used for centuries to treat depressed mood and hormonal issues. While some studies suggest that dong quai may help alleviate menstrual cramps, the evidence for its effectiveness in alleviating overall PMS symptoms remains limited. Larger-scale clinical trials are needed to clarify the potential benefits of this herb for premenstrual syndrome.
Probiotics can help in two fundamental ways. The complicated part concerns the gut-brain axis, a bidirectional communication network between the gastrointestinal and central nervous systems. To put it simply, a healthy gut means a healthy mood.
Then there's the fact that probiotics can help with some physical symptoms of menstruation and PMS, such as bloating, constipation, and mood disturbances.
Moreover, probiotics may reduce inflammation, also linked to exacerbating PMS symptoms.
A: PMS supplements are dietary supplements formulated to alleviate the symptoms associated with premenstrual syndrome (PMS). These symptoms include mood swings, bloating, cramps, fatigue, and headaches.
A: PMS supplements work by providing essential vitamins, minerals, and herbal extracts that support hormonal balance and reduce inflammation, helping to mitigate PMS symptoms.
A: Generally, PMS supplements are safe when taken as directed. However, it's essential to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.
A: Common ingredients in PMS supplements include:
Calcium: Helps reduce water retention and mood swings.
Magnesium: Eases cramps and improves mood.
Vitamin B6: Supports neurotransmitter function and reduces bloating.
Vitamin E: Alleviates breast tenderness and pain.
Chasteberry: Balances hormones and reduces breast pain.
Evening Primrose Oil: Contains gamma-linolenic acid (GLA) that reduces inflammation and breast pain.
Ginkgo Biloba: Improves mood and reduces anxiety.
Dong Quai: Relieves menstrual cramps and regulates menstrual cycles.
A: The time it takes for PMS supplements to work can vary. Some individuals may notice improvements within a few days, while others might take several weeks of consistent use.
A: It's generally recommended to start taking PMS supplements a few days before your expected menstrual period and continue through the first few days of menstruation. However, some supplements may be designed for daily use. Always follow the specific product instructions.
A: Some PMS supplements may interact with medications. It's crucial to consult with a healthcare provider before combining supplements with prescription or over-the-counter medications.
A: PMS supplements' side effects are typically mild and may include digestive upset, headaches, or allergic reactions. If you experience severe side effects, discontinue use and consult a healthcare provider.
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