Physical discomfort, inconvenience, and poor mood that occurs around the menstrual period may interfere with the activity of a woman.
Recent studies have shown that vitamins can actually help relieve mood instability during her menstrual cycle.
Some supplements and vitamins that may alleviate PMS complaints include:
1. calcium
Calcium can reduce PMS symptoms such as cramps, stress, and irritability.
Milk is a source of calcium, but it is not always easy to drink four glasses of milk every day.
That's because, calcium supplements may be an alternative option. The recommended calcium supplement dosage is 1200-1500 mg per day.
It is also important to take 400-800 IU of vitamin D every day along with calcium to get the maximum effect.
2. magnesium
Bloating and water retention that accompanies the PMS is certainly no fun,
Magnesium supplement of 200 mg per day may reduce the discomfort caused by bloating.
Nuts, seeds and green vegetables such as spinach are good sources of magnesium. Magnesium should be taken with calcium and vitamin D for best results.
3. zinc
Studies show that zinc deficiency may contribute to the appearance of acne around during menstruation.
Taking 15 mg of zinc per day can help keep skin beautiful and acne free.
Food sources of zinc can be found in lean meats, poultry, fish and seafood, nuts, and eggs.
4. vitamin B6
Vitamin B6 may help relieve depression and anxiety associated with PMS.
Recommended dose of vitamin B6 are 50-100 mg per day. The main food sources of vitamin B6 include cereal, vegetables (carrots, spinach, peas), eggs and meat.
5. vitamin E
Dose of 400 IU of vitamin E can relieve breast pain and relieve irritability and depression.
Wheat, olive oil, nuts, and broccoli is a rich source of vitamin E.
6. Essential Fatty Acids
Enter three servings per week of a variety of dietary fish like salmon, halibut, or tuna.
Food is a source of fatty acids esenssial that can help combat depression, anxiety, and bloating. Skin will also benefit from this substance.
With added vitamins and minerals as already highlighted above, complaints that accompany PMS might not necessarily be lost. It took 2 to 3 months to see results.
