Vitamin B6

Vitamin B6 helps the body make neurotransmitters, especially serotonin (the happy hormone), which helps regulate mood. One study found that supplementing with up to 100 mg of vitamin B6 per day might help relieve PMS symptoms, especially low mood and depression. It’s important not to exceed 200mg of vitamin B6 per day.

Interactions and warnings

If taking drugs for epilepsy, asthma, chemotherapy, central nervous system depressants, Parkinson’s and antibiotics, check with your doctor before taking vitamin B6 supplements.

This is an essential mineral for many aspects of health and has various calming and relaxing effects. According to a recent review, supplementing with 200-250mg of magnesium per day can help ease the symptoms of PMS for many people by balancing the action of certain hormones (such as progesterone) on the central nervous system. The impact these hormones then have on our bodies is reduced.

Interactions and warnings

If taking diuretics, antibiotics, bisphosphonates and proton pump inhibitors, check with your doctor before adding magnesium supplements to your diet.

Research shows that people with PMS have lower calcium levels during the luteal phase of their cycle compared to people without PMS. Just like vitamin  B6, calcium is needed for neurotransmitter production, including serotonin. Therefore, it’s been shown that supplementation with calcium can reduce the severity of PMS symptoms. One study concluded that taking 1200mg of calcium per day for three menstrual cycles reduced PMS symptoms, including water retention, food cravings, and pain during the luteal phase of the cycle.

Interactions and warnings

If taking medication for bipolar disorder, HIV, osteoporosis, beta-blockers, heart rhythm irregularities, diuretics, infections and thyroid disorders speak with your doctor before adding calcium supplements to your diet.

Chasteberry, or Vitex agnus castus, is the fruit of the chaste tree. Scientists believe it may work by stimulating certain opioid receptors in the brain, mimicking the activity of endorphins which make us feel good and reduce our perception of pain. It also may play a role indirectly helping regulate oestrogen and progesterone production.

Interactions and warnings

If you’re pregnant, breastfeeding, taking oral contraceptives, dopamine agonists, dopamine antagonists, or have a hormone-sensitive condition such as some types of breast cancer, consult your doctor before taking chasteberry supplements.

Evening primrose oil (EPO) is made from the seeds of flowering plants native to North America and is full of omega-6 fatty acids. EPO can help reduce the impact that prolactin (a sex hormone) has on the body. Because some people with PMS have elevated levels of, or sensitivity to, prolactin, evening primrose oil may help reduce this, therefore reducing the severity of PMS symptoms, particularly water retention, low mood, and breast tenderness.

Interactions and warnings

If you have schizophrenia or are taking medication for blood thinning, blood pressure, clot prevention, HIV, or epilepsy, consult your doctor before adding it to your diet.

Ginkgo biloba (aka maidenhair) is a large tree native to China, the leaves of which are used to make extracts that are full of antioxidants. Ginkgo biloba may work to reduce the severity of physical and psychological PMS symptoms, particularly insomnia, fatigue, bloating, and breast tenderness. It’s thought to work by increasing blood circulation and altering neurotransmitter and inflammatory agent levels. The active ingredient in ginkgo biloba also works as a stress modulator and can reduce feelings of anxiety.

Interactions and warnings

If you have epilepsy or are taking medication for blood thinning, clot prevention, epilepsy, depression, or pain relief, consult your doctor before adding it to your diet.

Dong quai (aka female ginseng) supplements are made from the root of a fragrant, perennial plant - a member of the celery family - grown in the mountains of China, Korea, and Japan. It’s thought that dong quai has anti-inflammatory effects, and improves blood circulation. There is conflicting evidence about whether it mimics oestrogen in the body. Although its method of action isn’t 100% confirmed,there is some evidence to suggest it can reduce PMS symptoms. It may also prevent uptake of serotonin (the happy hormone), which means there’s more of it present, making us feel better.

Interactions and warnings

If you’re pregnant, breastfeeding, have hormone-sensitive cancer or are taking blood-thinning or clot-preventing medication.

This historic medication dates back to Ancient Greece. It’s one of the most commonly used herbal products in the United States and is widely used across Europe. St John’s Wort has been found to reduce symptoms in mild to moderate depression (therefore may be helpful for mood-related symptoms of PMS). Scientists don’t know exactly how St. John’s Wort works as an antidepressant; however, it may be because it increases the level of serotonin in the brain, which is what conventional antidepressants (like SSRIs) do.

Interactions and warnings

St John’s Wort interacts with many different medications. Please check with your doctor before adding it to your diet. Se John’s Wort should never be taken alongside antidepressant medication or hormonal contraceptives, and is to be avoided if you’re pregnant or breastfeeding.

Ashwagandha, also known as Indian Ginseng, is a powerful adaptogen that is sometimes used to ease the psychological symptoms of PMS. Ashwagandha is thought to help balance the production of stress hormones, such as cortisol, and has been shown to have a beneficial effect on reducing perceived stress levels. Although there isn’t enough research out there to conclusively say that this herb can effectively ease PMS, it certainly may help to reduce cortisol and stress levels.

Interactions and warnings

Don’t take it if you’re pregnant, trying to conceive, or have thyroid conditions.