Premenstrual syndrome (PMS) is widespread. The most common symptoms are mood swings, food cravings, sleep disorders, water retention, abdominal cramps, headaches and even depression. Natural remedies and measures help to regulate the hormonal balance and alleviate the typical symptoms of PMS.

Three out of four women suffer from premenstrual syndrome

It is estimated that 3 out of 4 women suffer from premenstrual syndrome (PMS). The syndrome occurs especially in the age group from late 20s to early 40s. The symptoms can vary in intensity from month to month. In most cases, they develop after ovulation, i.e. in the second half of the cycle (4 to 10 days before the period) and then disappear again on time on the first day of the period. Since the syndrome is cycle-dependent, there is no danger during pregnancy and menopause.

The symptoms

The symptoms of PMS can include the following, although of course not all of them have to occur at the same time for every affected woman. It can also change from month to month, sometimes stronger, sometimes weaker or sometimes with more, sometimes with fewer symptoms:

• Abdominal pain (menstrual pain)
• Headache
• Feelings of tightness and pain in the breasts
• Impure skin
• Cravings, excessive cravings for sweets
• Weight gain with water retention
• Digestive problems, such as flatulence and diarrhea
• Dizziness/circulatory problems
• Psychological symptoms usually also occur:
• Irritability
• Concentration disorders
• Low self-esteem
• Aggression
• Anxiety
• Crying fits
• Depressions

Premenstrual dysphoria: pronounced psychological symptoms

In some women, the psychological symptoms are particularly pronounced. This extreme form of PMS now has its own name and is known as PMDD (premenstrual dysphoric disorder). Between 3 and 5 percent of women of childbearing age are affected ( 5 ). Antidepressants are usually prescribed, but they can have side effects. We present an alternative from naturopathy below (see under saffron extract).

The causes

The causes of premenstrual syndrome are not known. It is clearly hormone-dependent, as it occurs depending on the cycle and is no longer there, for example, after the removal of the ovaries or even after hormonal inhibition of ovulation. Nevertheless, no hormonal imbalance can be observed. Rather, it is the case that the affected women – for whatever reason – react excessively sensitively to the cycle-related natural fluctuations in hormone levels.

Low serotonin levels also seem to be involved in the development of PMS. This is because we know from model experiments that lowering serotonin triggers PMS symptoms. It is also known that the usual antidepressants (serotonin reuptake inhibitors) can alleviate the symptoms – both mental and physical. Antidepressants work much faster in premenstrual syndrome than in depression, so that it could even be sufficient to take them only in the second half of the cycle.

Conventional Medical Therapy

In general, women with premenstrual syndrome receive either hormone preparations, painkillers or the aforementioned antidepressants from their doctor – depending on which symptoms are in the foreground. From a holistic point of view, it is about giving the body what it has been missing so far, so that it can find its way back into its healthy balance on its own and get rid of its hypersensitivity to the hormonal fluctuations that belong to it. So if you would like to cooperate with your body and do not want to manipulate it even further with medication, then the following tips are perfect for you!

Naturopathy for PMS

With the help of naturopathic and holistic measures, a premenstrual syndrome can often be remedied very well or at least significantly alleviated.

Change diet

Change your diet. Eat plant-based, i.e. alkaline excess! Avoid harmful acid-forming foods and increase the proportion of alkaline foods (fruit, salads, vegetables, sprouts, etc.) accordingly. Here you can buy a guide for acid-forming and alkaline foods.

A study published in 2019 in the journal Nutrients showed that smoking can increase the risk of psychological PMS symptoms and a high-calorie, high-fat, high-sugar and high-salt diet can cause physical symptoms. Women who consumed plenty of fruit, had a 76 percent reduced risk of premenstrual syndrome (7).

And in 2020, another study found that those women with a higher-quality diet were less likely to suffer from PMS than women with a lower quality diet ( 9 ).

As early as 2004, researchers discovered that a high-fat diet is unfavorable for premenstrual syndrome, while the consumption of complex carbohydrates has a very beneficial effect (whole grains, potatoes, starchy vegetables). Soy products had no effect on the syndrome in this study — neither positive nor negative (16).

Seed Cycling: Eating Seeds and Regulating Hormone Balance

Seed cycling describes a very straightforward measure, namely eating certain seeds (flaxseed, pumpkin seeds, sesame seeds and sunflower seeds) in harmony with the menstrual cycle.

The seeds mentioned are said to have a hormonal effect or influence the hormonal balance in such a way that the cycle can be harmonized and hormone-related complaints disappear.

Smoking and alcohol increase risk

If you suffer from PMS, avoid all foods and stimulants that could burden the body (sugar, alcohol ( 17 ), nicotine, etc.). All of the drugs mentioned increase the risk of premenstrual syndrome. Smokers, for example, have more than twice the risk of getting PMS than non-smokers. If women start smoking before the age of 15, their risk of premenstrual syndrome increases by as much as 2.5 times ( 18 ).

Sports, relaxation and less internet

In a study of 1022 female students, 121 of whom suffered from severe premenstrual syndrome, it was found that the female students with PMS spent more time on the Internet and less time exercising than the healthy women ( 8 ).

Therefore, if you suffer from premenstrual syndrome, start regular sporting activity immediatley. Cycling or jogging from time to time is not enough! Create a concrete plan – if necessary together with a trainer – to achieve changes in terms of fitness and muscle building (30 to 60 minutes a day), which is important in order to have fun with the sport and then stick with it permanently. Various studies indicate that exercise has a very good effect on existing PMS ( 10 ).

As soon as you exercise more, you will automatically spend less time on the Internet, which will help your psyche relax enormously ( 11 ). Use the Internet as a source of information, but not to pass the time (gossip, games, FB, etc.).

Speaking of relaxation: Stress has a direct effect on the severity of PMS. One study showed that the more stress the participants had in the month, the stronger their premenstrual syndrome was in the following month. Relaxation methods such as yoga, meditation or progressive muscle relaxation according to Jacobsen are therefore extremely helpful in premenstrual syndrome and should alternate with active sports phases ( 13 ).

Raising serotonin levels

As mentioned at the beginning, low serotonin levels could play a role in PMS. Or those affected need a higher serotonin level than usual to remain symptom-free. Serotonin is a neurotransmitter that can influence the mood in the brain. Insufficient serotonin levels can also contribute to symptoms such as fatigue, cravings and sleep disorders.

Remedy vitamin D deficiency

Various studies show that PMS occurs especially in women who have low vitamin D levels and improves when vitamin D levels are increased.

For instance, in March 2019, Iranian scientists analyzed 28 high-quality studies on the subject as well as located that low vitamin D and also low calcium degrees (in serum) in the luteal phase (2nd half of the cycle) can cause or worsen PMS. Affected women should therefore supplement the two vital substances or pay attention to a diet rich in vital substances ( 2 ).

Shortly thereafter, in October 2019, the results of a randomized clinical trial with 44 PMS patients were published in the journal nature ( 1 ). They all had a vitamin D deficiency (a level of less than 20 ng/ml; a level of 40 to 50 ng/ml would be optimal) and were now receiving 50,000 IU of vitamin D3 or a placebo preparation every fortnight for a period of 4 months.

It was shown that not only did PMS symptoms decrease in the vitamin D group, but inflammation levels (IL-10, IL-12) also decreased, while the body’s antioxidant levels increased. The intake of vitamin D thus led to comprehensive improvements in the entire organism.

In August 2018, an interesting study was also published ( 3 ): It stated that vitamin D is important for the female hormone balance and also in the area of the brain’s messenger substances (neurotransmitters; keyword serotonin) plays an important role and should therefore be included in the therapy of PMS.

In the study, almost 900 young girls received 50,000 IU of vitamin D3 every week for 9 weeks. Subsequently, only 4.8 percent of the girls had premenstrual syndrome from 14.9 percent. In the group that had previously suffered from PMS and dysmenorrhea (menstrual pain) (32.7 percent of the girls), only 25.7 percent had these symptoms after taking vitamin D.

Vitamin D was able to reduce abdominal pain in premenstrual syndrome, but it also reduced the common back pain and crying fits.

Therefore, have your vitamin D level checked and – if a deficiency should show up – take vitamin D. Keep in mind that officially a vitamin D level is considered okay from 30 ng/ml, but this is too low for many people. Therefore, ask for your test results to tell you the specific value – ideally the levels should be above 100 ng/ml.

Vitamin B6 in premenstrual syndrome

Vitamin B6 (pyridoxine) at a dose of 80 mg per day over 2 cycles can relieve psychological PMS symptoms in particular – according to a 2006 study (19). After 8 weeks, irritability, mood swings, anxiety, depression, forgetfulness, crying for no reason, cravings for sweets, excessive appetite, tension in the breasts and water retention had noticeably improved. Although there were some improvements in the placebo group, there was a more significant improvement in the vitamin group, especially in the psychological symptoms, so that the researchers involved also recommended the vitamin for PMS therapy of psychological complaints.

Sea Coral helps with PMS symptoms

Sea coral could also be a very helpful dietary supplement for PMS. This is because the coral powder contains calcium and magnesium in a ratio of 2 to 1 – and it is precisely in this ratio that the two minerals were able to alleviate PMS symptoms in studies (500 mg calcium and 250 mg magnesium). Both minerals can be combined very well with vitamin B6.

In 2016, for example, a randomized double-blind study with 66 female students with premenstrual syndrome was published. They were given 500 mg of calcium daily for two months, or a placebo. At the end of the study, significant differences between the two groups were noticeable. The calcium group now suffered much less from anxiety, mood swings and water retention. As a conclusion, the scientists recommended calcium as an effective way to relieve PMS-related mood swings (20). In an earlier study (1989), PMS patients were given 1000 mg of calcium per day for three months. The symptoms also improved in this study ( 21 ).

In 2010, there was an interesting publication on magnesium: the participants were given either a magnesium tablet (250 mg), a magnesium tablet (250 mg) and a vitamin B6 tablet (40 mg) or a placebo tablet. After two months, the second group (magnesium plus vitamin B6) was doing best, followed by the pure magnesium group, while the placebo group was doing worst (22).

Saffron extract regulates hormone balance

Saffron is considered a medicinal plant with antioxidant, pain-relieving and antidepressant effects. In men, saffron extract can help remedy drug-related erectile dysfunction and in women, the plant increases libido. Saffron is also helpful for dry vaginal mucosa, as it stimulates mucus formation.

Saffron therefore has an extremely positive effect on the sex hormone balance and can apparently also alleviate hypersensitivity to hormone fluctuations in PMS – as various studies show. In a placebo-controlled double-blind study from March 2008, for example, it was shown that 15 mg of saffron extract twice a day could noticeably improve the distressing PMS symptoms after just two cycles ( 4 ).

In February 2016, another study of 78 women (between the ages of 18 and 35) who suffered from premenstrual syndrome and were now receiving 30 mg of saffron extract or a placebo once a day for two months found that saffron extract was able to significantly alleviate PMS (6).

And in October 2020, a study was published that showed that saffron extract could even help with PMDD, i.e. premenstrual dysphoria. Participants were 120 women with PMDD, who were divided into three groups.

• Group 1 took 20 mg of fluoxetine, an antidepressant, twice daily.
• Group 2 took 15 mg of saffron extract twice daily and
• Group 3 took a placebo preparation.

The respective preparations were only taken in the second half of the cycle. After two months, it was shown that saffron was able to alleviate the symptoms better than the placebo preparation and, in contrast to fluoxetine, had only minimal side effects (5).

Testing monk’s pepper

In the case of PMS, monk’s pepper could also help. Yes, the alleviation of PMS is even one of the few scientifically proven effects of chasteberry, so that a try over several cycles could be worthwhile.

Omega-3 fatty acids relax and relieve pain

High-quality omega-3 fatty acids, evening primrose oil and coriander help to relax the vessels and relieve pain. Omega-3 fatty acids do not have to be taken in the form of fish oils, meanwhile there are also the purely vegetable algae oils with the highly effective long-chain omega-3 fatty acids DHA and EPA.

As early as 2013, a randomized and controlled double-blind study with 184 women showed that omega-3 fatty acids should definitely be included in the therapy concept for PMS. The participants were divided into two groups, one of which took 2 g of omega-3 fatty acids per day, the other a placebo supplement. After just 45 days, the omega group suffered less from depressive moods, anxiety, lack of concentration and flatulence than the control group. After another 45 days, other symptoms had improved in the omega group, such as tension pain in the breasts, headaches and nervousness (14).

Evening primrose oil helps with PMS

The seeds of evening primrose, a yellow-flowered and completely edible plant that you can also plant in your garden, contain a very special oil. It is rich in a certain omega-6 fatty acid, gamma-linolenic acid. It has had a soothing effect on PMS in various studies.

In a summary of the topic from 2019, two studies were presented, among others. In one, the subjects received 1500 mg of evening primrose oil daily, in the other 180 mg of gamma-linolenic acid. In both studies, PMS symptoms improved significantly, including tension pain in the breasts and water retention. However, the oil must be taken over a longer period of time, as an improvement often only becomes apparent after a 4-6 months (15).

Capsules with evening primrose oil are usually offered in daily doses of 1000 to 2000 mg. The content of gamma-linolenic acid is 10 percent. But you can also buy the oil in a bottle and take half a teaspoon of it a day.

Acupuncture for PMS

Acupuncture or acupressure can also be used to accompany a holistic concept in PMS. High-quality studies are still lacking. However, the studies available on this topic show that both could be helpful in premenstrual syndrome (12).

Colon Hydrotherapy for PMS

Some women experience relief through a colonic. The reason for this is that stagnant energy in this area gets loosened up and moved. Especially if you tend to suffer from constipation. If you can’t afford a colonic, you could also try to take a magnesium based colon cleanser like Oxy-Pure.

Relieve PMS naturally

There are many measures that every woman can implement for herself and thus achieve significant relief from her symptoms. In many cases, PMS can also be completely remedied with a consistent healthy lifestyle and diet. A whole new quality of life is the result! Try it out!