According to WomensHealth.gov, pre-menstrual syndrome (PMS) affects up to 85 percent of menstruating women. Whether you suffer from cramps, a heavy period or menstrual migraines, you may be able to alleviate your symptoms by eating foods rich in specific vitamins. Vitamins B, C, D and E can reduce the symptoms associated with PMS as well as promote a more regular and less painful menstrual cycle.
A study published in the May 2011 issue of "The American Journal of Clinical Nutrition" evaluated women within the Nurses' Health Study to see how intake of B vitamins influenced PMS symptoms. Researchers found that women with high intake of vitamin B-1, also known as thiamin, and vitamin B-2, or riboflavin, had lower rates of PMS than women who consumed lower amounts of these nutrients. By eating foods rich in these two B-vitamins, you may be able to reduce your PMS symptoms. To up your intake of thiamin, include protein-rich foods in your diet, like egg, lean meats, beans and nuts. Riboflavin can be found in these same protein-rich foods, as well as leafy green vegetables.
Vitamin D helps your body absorb calcium, a mineral which may have a protective role against PMS. In addition, vitamin D may help to regulate hormones and help your neurotransmitters, which affect your mood, to function regularly. A study discussed in the July 2010 issue of "The Journal of Steroid Biochemistry and Molecular Biology" examined vitamin D intake among college-aged women and found that women with a high intake of vitamin D from food sources were less likely to have PMS. To reap the potential benefits of vitamin D, eat dairy products like low-fat milk, yogurt and cheese, as well as fatty fish like tuna and salmon.
During your period, you lose iron as a result of menstrual blood loss. If your period is especially heavy or you have a shorter cycle, you may be at risk for developing iron-deficient anemia, characterized by fatigue and weakness. However, vitamin C allows your body to absorb iron more efficiently, potentially warding off anemia. Vitamin C can found in fruits and vegetables such as peppers, melon and citrus fruits.
If you suffer from cramps, vitamin E may provide you with some relief. According to MedlinePlus, vitamin E appears to decrease the duration and severity of cramps, and may even reduce menstrual blood loss. If you also struggle with menstrual migraines too, vitamin E may have additional benefits. A study published in the January 2009 issue of "Medical Science Monitor" found that vitamin E relieved nausea, light sensitivity and sound sensitivity associated with menstrual migraines. By increasing your consumption of vegetables oils, nuts and eggs, you can increase your intake of vitamin E.
- The American Journal of Clinical Nutrition: Dietary B Vitamin Intake and Incident Premenstrual Syndrome
- MedlinePlus: Thiamin
- MedlinePlus: Riboflavin
- The Journal of Steroid Biochemistry and Molecular Biology: Dietary Vitamin D Intake, 25-Hydroxyvitamin D3 Levels and Premenstrual Syndrome in College-Aged Population
- National Institutes of Health: Vitamin D
- MedlinePlus: Vitamin C
- Medical Science Monitor: The Effect of Vitamin E on the Treatment of Menstrual Migraine
- Medline Plus: Vitamin E
- WomensHealth.gov: Premenstrual Syndrome (PMS) Fact Sheet