Nutritional Deficiency
An alternative theory is that women who experience PMS are lacking in an individual nutrient. Here is a summary of some of the evidence behind the most popular nutritional candidates:
Vitamin B 6 (Pyridoxine) has previously been recommended to relieve the symptoms of PMS as it affects the levels of chemicals in the brain that control depression, perception of pain, and anxiety. An analysis of several studies was published in the British Medical Journal in 1999 and showed that up to 100 mg/day of vitamin B 6 was likely to benefit those experiencing PMS. However, many of the studies investigating the role of vitamin B 6 in preventing symptoms of PMS were small and not well designed. This highlights the need for further research to gather definitive evidence. Your daily intake of vitamin B 6 should not exceed 100 mg, as there is some evidence to suggest that long-term use at high doses can negatively affect the sensory nervous system.
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Vitamin B 6 is essential for protein metabolism, correct functioning of the immune system and is involved in synthesis of hormones and red blood cells. The vitamin occurs naturally in poultry, fish, pork, cereals, vegetables and fruit. |
Calcium is perhaps the most studied nutrient in relation to PMS and a growing body of research indicates that calcium may alleviate many of the symptoms associated with PMS.
A study carried out in 1998 showed that hundreds of women who took daily calcium supplements (two 750 mg tablets twice a day) for a period of three months reduced the severity of PMS symptoms by nearly 50%, compared with only a 30% reduction for women taking a placebo. Furthermore, a trial published in 2005 linked low dietary calcium and vitamin D with development of PMS. Those women who ate the highest amount of calcium (1200 mg/day) were 30% less likely to develop PMS than those who ate the lowest amount (530 mg/day). Drinking four servings of low-fat or skimmed milk, equivalent to 1200 mg, was also shown to reduce the risk of PMS by 46%. Vitamin D is a steroid hormone, often added to dairy products to help the body absorb calcium in the gut. Women with the highest intake of vitamin D also showed a similar reduction in risk of PMS.
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