What Supplements Help with PMS?

It’s important to talk to your doctor before trying any supplements, but this guide can help you know which ones may be worth your time and which ones you should skip.

Many companies manufacture products that claim to cure or at least reduce the symptoms of PMS. But most of these supplements haven’t been tested or proven to really help.

Research shows that calcium actually can help you cope with some of the symptoms of PMS. A study of women taking 500 milligrams (mg) of calcium carbonate twice a day for 3 months found they had less fatigue, fewer changes in appetite, and less depression than women with PMS who did not take the supplement.

Another study found that a high intake of calcium and vitamin D from food was linked to a lower chance of developing PMS. That’s equal to about four servings of skim or low-fat dairy or fortified orange juice a day.

The effects may be due to how calcium and vitamin D affect certain hormones. Experts recommend getting 1200 mg of calcium a day either from food or a supplement.

If you have symptoms like bloating, fluid retention, and tenderness in your breasts, you might benefit from taking about 360 mg of magnesium a day. But there’s no guarantee it will help. Some research has shown it’s beneficial, while some has not.

For instance, one study found that women who took 200 mg of magnesium a day had less fluid retention by their second month on the supplement, while a separate study found no evidence that magnesium supplements helped.

Since these supplements can cause side effects like diarrhea or upset stomach and changes in blood pressure, you should talk to your doctor before trying to figure out if taking magnesium is right for you.

Essential fatty acids, or EFAs, are important for a lot of reasons — they can prevent depression, heart disease, and abnormalities in your organs.

But according to one study, they may also be helpful in treating PMS. Women who took 2 grams of a combination of EFAs and vitamin E had significantly improved PMS symptoms after 3 months of treatments, and again 6 months later. They also didn’t appear to have any major side effects related to taking the supplement.

Evening primrose oil is another herbal supplement that some manufacturers claim can help with PMS. But a review of clinical trials suggests there’s not enough evidence to support the claims that EPO helps.

While it may lead to side effects like low blood pressure and increased risk of bleeding, the supplement generally is considered safe when taken as directed for up to 1 year. In studies about PMS, participants took doses of 500 to 6,000 milligrams (6 to 12 capsules) one to four times a day for up to 10 months.